WHEN YOU
planned your weight loss, you
might have painted a picture including both your
supersized self and your svelte, future self. You prob-
ably used a mix of different colors and patterns, based
on how you wanted the before and after to appear.
Now when you set out, you might have envisioned
a masterpiece, but in real life, the painting might very
well turn out less satisfactory—more like the work
of an amateur. The artist’s brushstrokes are lost in
frustration.
Dietitians call it a plateau. If you’ve reached one,
it’s because you’re taking in just enough calories to
offset the calories you burn. It’s time to gain back
momentum.
Getting back on the losing track is all about fine-
tuning, said Ruth Frechman, a registered dietitian
and spokeswoman for the Academy of Nutrition and
Dietetics. “Maybe you could exercise more,” she said.
“Maybe you could eat a little less.”
Jackson Hospital
dietitians are here to
help you reach your
weight-loss goals.
Physician referral is
required. Please call
Rachel Laughlin, RD,
at
334-293-8046
.
Say no to no food
Start by looking at your food intake. “Many of
us find we are too busy to sit down for a healthy
breakfast or lunch, which can lead to skipping
meals during the day and overeating at dinner
time,” said Morgan Cadrette, a registered dietitian
at Jackson Hospital. “These abnormal eating patterns
can potentially lead to harmful metabolic changes
and weight gain.”
There are lots of ways to trim a few calories.
For example, switch to fat-free or low-fat dairy
products. Consider a low-calorie appetizer or two
instead of a complete entree. You might also try to
add more fiber to your diet, which will help you
feel full longer.
Cadrette suggests having healthy meals or snacks
on hand ahead of time so that you can grab it and
go, especially for busy days. Ideas include: • Al-
monds or other nuts • Dried fruit • Breakfast
cereals (choose higher-fiber, lower-sugar types)
• Higher-fiber, lower-fat crackers • Natural-style
peanut butter with crackers • Bagels • Fruit
Bust a move
Exercise is the other half of the equation. Aim for
at least 30 minutes of moderate activity most days
of the week. If you’ve already reached that goal,
consider boosting the intensity level of your exercise.
If you’re using a treadmill, increase the incline. If
you’re walking outside, hike uphill.
Research consistently shows that regular physical
activity, combined with healthy eating, is the most
efficient way to control your weight and help reduce
your risk for harmful conditions and diseases later in
life.
If you begin to feel burned out or bored with your
normal exercise routine, try asking a friend to join
you.
It’s also a good idea to add strength training to
your routine. Working out with weights two or three
days a week builds muscle, and muscle burns more
calories than other types of tissues.
Talk to those in the know
Finally, if your weight-loss plan has stalled, consider
talking with a registered dietitian. He or she can help
you spot what’s keeping you from reaching your goal.
Frechman’s advice: Be patient and consistent.
“You’re not on a diet—this is a lifestyle,” she said.
“If you keep at it, you’re going to keep slowly los-
ing weight.”
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