Busting Through Weight Plateaus

As you begin your journey toward a healthier, slimmer you, be prepared for weight plateaus. They are a natural part of the weight loss process, but they aren’t a setback. It’s all in how you measure your success. Even though the numbers on the scale may not be changing, you’re gaining many health benefits from your new way of life. Here are a couple of strategies to help you deal with weight plateaus in a positive way.

Change your mindset. When the needle on the bathroom scale seems to be taking a break, stay focused on your healthy lifestyle by expanding your definition of weight loss success. Keep in mind that eating better and exercising regularly have changed your body composition -- you’ll likely have more lean body mass, which weighs more than fat. And although the scale may not reflect these changes, rest assured that people who eat right and exercise regularly can experience health benefits, including a decreased risk of heart disease and diabetes, a better blood lipid profile, improved blood sugar control, and lower blood pressure.

Keep a positive attitude and stay motivated by tracking your success with other key health measurements, in addition to weight, such as body fat percentage, waist-to-hip ratio, body mass index, or cholesterol levels. Your healthcare provider or local health club can assist you in taking some of these measurements.

Focus on how you feel. Eating right and exercising regularly aren’t only about losing weight. They’re about feeling great, too. Keep a journal to track how your mood and energy levels have changed throughout the course of your weight management plans. If you lose weight and keep it off, you’ll also benefit from a strong immune system. Research suggests that people whose weight remains stable over time have stronger immune systems than people who experience weight fluctuations from yo-yo dieting. Check your work. Finally, there is always the possibility that your weight plateau is related to your exercise levels or eating habits, so if you’re having trouble reaching your weight loss goal, take the opportunity to make positive changes to your habits. Tweak your exercise routine to work different muscle groups, try a different cardiovascular exercise, and experiment with different healthy food choices to help make your diet even more diverse.

Achieving permanent weight loss success takes time, so don’t be discouraged by the occasional plateau.