Breaking Through the Diet Plateau

Anyone who has ever been on a diet knows about the plateau. It's the roadblock that comes after you've lost the initial weight, and you just can't seem to shed another ounce. According to a spokesperson for the American Dietetic Association in Atlanta, when you get into a new diet and exercise routine, your body responds to it and you see results. Ultimately, however, your body becomes accustomed to your new routine, and you reach a point when you have trouble taking off those last 5-10 pounds. This can be a discouraging time for a dieter, and what's worse, it can last from a few days to a few months. Here are some tips for hanging in through this frustrating period:

• Evaluate how you feel: First and most important, you should evaluate how you feel. Don't just focus on how much you have lost. Think if you are feeling healthier, more energetic and have you got that extra zing in your life. Are you sleeping better? Then you are probably continuing to benefit from your workout and diet even if you are not seeing results in your weight. Rather than cutting down your already low-fat diet, may be you need to increase the duration or intensity of your workout.


• Don't become scale-obsessed: You have normal weight fluctuations, which will be reflected on the scale every day. Seeing these natural fluctuations can be frustrating and sabotage your goal. Nutritionists recommend weighing yourself once a week under consistent conditions. Rather than a scale, use a tape and literally measure your success. Measure your waist, thighs and arms. If the inches are changing even though your weight is the same, you are on the right track. Another way to keep your spirits up during a plateau and throughout the weight-loss process is to have a buddy. No matter how motivated you are when you start a new regimen, you should have someone there to keep you from becoming discouraged, because when we get down, we tend to return to our bad eating and training habits.


• Keeping a journal is also a good strategy: You should write down what you're eating at every meal and what you did during your workout. A journal is also a good place to express your frustrations to yourself, and also to give yourself some positive reinforcement. You can look back and follow your own accomplishments and refer to it if another plateau comes along.


• Remain motivated: It’s always easy to give up, but shedding those sticky pounds is what separates the winners from the losers. Find a partner or friend who will support you and boost your morale when the going gets tough, set doable targets and always stick by them.