Plateaus: Life's Little Miseries
Plateaus are the most frustrating part of
trying to lose weight. They have caused more people to give up
even trying. Let’s look first at what a plateau is, and then how
you can deal with it.
First of all, think of your weight loss plan
as an actual journey from a town that is on top of a mountain
(your beginning weight) to a town in the valley (your goal). You
start your journey on the top of this mountain. For your climb,
you want to be sure that you have the right supplies. On such a
trip, you wouldn’t pack junk food. No, you would pack food that is
nourishing and good for you. You would be concerned about what you
would eat, and would not just hope to find the right foods along the way. No, you
would plan your food, being sure you had enough and that it was
healthy. You wouldn't pack chips and soda. So be sure to have all
of the healthy supplies that you need for your weight loss journey.
As you start your climb, the first several
feet down are easy. It makes you wonder why you didn’t start this
journey a lot sooner. Remember, nothing goes in a straight line, so
there are times as you are climbing down when the grade levels off
and you walk along a straight path. Sometimes the level portion is
long and sometimes it is short. But as you are walking along this
straight level path, you are still headed in the direction of the
town below (your goal weight.) This is your plateau.
Notice what you do when you are walking along
this level path – you are catching your breath, you are relaxing
and gaining strength for your next descent. Think of your weight
loss the same way. When you hit a plateau, realize that you are
still on this journey. You are catching up and getting ready for
the next big descent and even though you are walking straight and
level and sometimes you may even climb up a bit, you are still
getting closer to your goal.
Plateaus happen because your body is catching
up. It is holding onto your weight to protect you from famine,
not knowing that our hunter/gatherer days are over. Fighting
plateaus is like fighting Mother Nature. And remember the old
commercial, “You don’t want to fool with Mother Nature.”
So when your plateau hits:
- Live with it. As long as you are doing
what you have been doing, you are still getting closer to your
- Double check your calories. Sometimes we
creep up in how much we are eating and don’t realize all of the
calories we are taking in. Take three days to journal, weigh, and
measure everything that goes into your mouth. That should total
around 1200 calories – no less.
- You should incorporate at least 60 grams
of protein in the calories you are eating.
- Be sure you are exercising. The ideal is
30 minutes of exercise per day. What are you doing?
- Make a change in what you are eating and
in your exercise. Sometimes our bodies get too efficient in
processing the same food and doing the same activities. Mix it
up a bit.
- Remember to drink water. It helps your
body burn calories and will also fill you up. Just don’t drink
around meal time.
- Think what you are doing as a lifestyle,
not a diet. Do what you can live with. If 1200 calories is too
little, up the calories to 1400 to mirror what you would eat
anyway. If you think of yourself as being on or off a “diet,”
then it won’t work for you.
- Stop weighing yourself. How do you know if
you are on a plateau if you don’t weigh yourself? When your
weight loss stalls, don’t weigh yourself more than once per
week, or don’t weigh yourself at all. Judge by how your clothes
fit. Get something that you want to fit into and try it on once
And always remember that this is a journey that you are taking,
one baby step at a time.
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Chocolate - A Health Food?
The Archives of Internal Medicine (AIM)
is a very prestigious journal, which is why I was surprised and more
than a little nervous at one of their research articles published in
their March 26th issue. After examining 1,000
healthy men and women who were free of heart-disease and diabetes, and
who had lower Body Mass Indexes (BMI's), ate a lot of chocolate!
The average age of those studied was 57, they ate
chocolate on the average of twice a week, and exercised 3.5 times per
week. But those who ate even more chocolate had even lower BMI's.
Who would have thought that eating chocolate
could be the path to health and lower weight? And there are several
other studies that support this. But it makes me nervous. I'm not so
sure that I would rush out and buy chocolate, but it is an important
study and concept to keep an eye on.
Click here for a report on the study. Let me know your thoughts
Back on Track with Barbara
Internet Mentoring Program
The Back on Track with Barbara Internet
Mentoring Program really concentrates on lifestyle changes. Join our
group and receive lessons via the internet and the support of others who
are struggling just like you are.
Time to get started with that New Year's Resolution!
suffering from emotional eating and can’t stop?
||Are you grazing
on carbohydrates and can’t control it?
||Are you lacking
inspiration to lose the weight you have regained?
||Do you feel that
you don’t know what to do now that you have had surgery?
||Are you dying to
be in better shape?
My Back on Track Internet Mentoring
Program is just what you
need to start your plan to get your weight under control.
and Listen to a
FREE Telephone Seminar
clicking here and scrolling down to the
bottom of the page.
I was asked recently if I ever regretted having
weight loss surgery.
There are many readers who have told me that they
regretted their surgery. They have had long-lasting complications
that are difficult to live with, or they hate the way their bodies look
with all of the hanging skin. I have been
very fortunate. I regretted my surgery on only one day.
When I was about eight
months post-op, my husband Frank and I went to Dave and Buster's, a
young-adult game place, with our daughter, Erin. While Erin was playing,
Frank and I decided to grab a bite to eat. All of the booths were
occupied, so we sat at a bar (counter). While deciding what I was
going to have, the woman next to me was served a great big Philly
cheese steak sandwich. The smell was incredible. It was huge and the
smell of grilled onions, cheese and steak brought back memories of a
way I was no longer able to eat.
My husband, observing
me salivating and looking pathetically sorry for myself, said to me,
"If you want it that badly, order it and eat just a little bit of it."
But right then, I wanted to eat the whole thing. I wanted "big" food
and I knew I couldn't eat the whole thing. I didn't want just a bite,
I wanted gluttony!
In more than 12 years
since my surgery, that is it. The other 4,400 odd days, I have been so
happy that I had weight loss surgery. I would trade a Philly cheese
steak sandwich for the way I feel now both physically and mentally any
OAC Announces Its Inaugural
Weight Matters National Convention
26-28, 2012 in Dallas, Texas
This past week, the Obesity Action
Coalition (OAC) made the official announcement that they will be holding
their Inaugural Your Weight Matters National Convention, "Explore.
Discover. Empower," on October 26 – 28, 2012 in Dallas, Texas! It will
be an amazing educational opportunity for members, as well as the
Since the OAC was formed in 2005, members
and followers have asked for an event to give individuals a chance to
come together and experience the OAC first-hand. That is exactly what
the Inaugural Your Weight Matters Convention will do.
The goals of the OAC's Inaugural Your
Weight Matters National Convention will be to:
Provide solid, comprehensive and unbiased
Welcome individuals at all stages in
their journey with weight
Give individuals access to education from
the most respected and renowned health professionals from across the
Arm individuals with hands-on tools and
effective strategies to manage their health and weight
Provide a community for people to come
together to discover their voices
"Explore. Discover. Empower." will have
something for everyone, whether you are a post-bariatric surgery
patient, someone who has treated their weight through other means, are
new to the journey and on the quest for information, or a family member
or friend supporting someone connected to the OAC. Please mark your
calendar and plan to be in Dallas for this historic OAC event!
More information regarding the
Convention will be released in the coming weeks.
If you want to stay up-to-date with the latest news surrounding the
Convention, you can sign-up for Convention E-news Alerts
The movie The Hunger Games, which opened last week
to record crowds, is a futuristic story set in the post-apocalyptic
nation of Panem. Panem consists of 12 districts which surround their
capitol. Each year one boy and one girl between the ages of 12 to 18
represent their district in the hunger games and go to the capitol to
fight to their deaths. The game is played until there is only one
The actress Jennifer Lawrence plays Katniss, the
heroin of the movie. Katniss is someone who is young, strong, brave and
smart; someone that young girls can look up to. But, Ms Lawrence has
come under criticism lately because she is, in the eyes of her critics,
too fat for the role. According to some, she does not look sufficiently
hungry for the "Hunger Games," (which incidentally, really has
nothing to do with physical hunger). It is not her acting skills that are
called into question, it is Jennifer Lawrence's weight.
Reporters and bloggers have mentioned what they
consider her "lingering baby fat" and referred to her as a "big-boned
lady." Manohla Dargis from the New York Times had this to
say, "A few years ago Ms. Lawrence might have looked hungry enough to
play Katniss, but now, at 21, her seductive, womanly figure makes a bad
fit for a dystopian fantasy about a people starved into submission."
This attitude toward weight promotes the idea that
young girls need to be emaciated in order to be successful. In this
movie, there is no criticism of the men playing in the Hunger Games. No
one has said that the "cast" seems to be too well fed. They have zeroed
in on Jennifer Lawrence.
Just when we think we have made strides in
discrimination against weight, it seems that we are running backwards in
this battle. Such attitudes lead young girls to eating disorders and low
self-esteem. Many of us have been there and understand the self-loathing
that goes along with this.
there is a young girl in your life, be sure to emphasize that weight
does not determine a person's worth. Praise her for her kindness, her
brains, her sense of humor, her faith or her humanity. Individually, we can make a
difference as we strive to end weight discrimination.
I don't have a success story to offer you this
month, but I would like to talk a little about what success is. I have
had people say to me that they haven't sent in their story because they
don't think they are successful enough.
Remember that success is so much more than being
what you may consider to be an ideal weight. It is cutting down on your
medications, and being able to play with those grandchildren. Success is
walking in a 5 k race, or walking to the end of your driveway. Success
is running a marathon, or running to the top of your stairs without
feeling like you are about to die. Success is doing what you could not
do before. It is more than looking what you consider to be
Don't send me your before and after pictures, but
do send me your story to
Barbara@WLScenter.com. You had the courage to have weight loss
surgery, so whatever happens, and wherever you are in your journey, you
are a success!
Chew Your Vitamins
|The OAC is the ONLY non
profit organization whose sole focus is helping those affected
by obesity. The OAC is a great place to turn if you are
looking for a way to get involved and give back to the cause of
There are a variety of ways
you can make a difference, but the first step is to become an
OAC Member. The great thing about OAC Membership is that
you can be as involved as you would like. Simply being a
member contributes to the cause of obesity.
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