As you’re following a balanced Diet, you will accomplish a lot more than just achieving your weight-loss goals — you’ll also be improving your health and renewing your confidence. That said, there will be times when you’ll feel frustrated, especially when those pesky pounds won’t budge. But this doesn’t mean your eating plan isn’t working for you. Developing healthy habits, like making good food choices and exercising regularly, takes time — that’s why slow and steady weight loss works for the long haul. If you feel like you’ve been following the Meal Plans and the scale isn’t moving, here are a few extra steps to help you get past this temporary bump in the road:
* Re-evaluate your Meal Plans. If you’re on Phase 1, make certain that you’ve removed all refined sugars and starches from your diet these first two weeks, so you can stabilize your blood-sugar levels and diminish cravings (you’ll still be enjoying good carbs from many vegetables and legumes though!). Once you’re on Phase 2, you’ll slowly start adding more good carbs, such as whole grains and fruits, back in to your diet. If your weight loss has stalled on Phase 2, then take a look at the good carbs you are eating. Maybe you need to cut back on the number of servings of whole grains and fruits you’re getting or work them in more slowly. A great idea is to keep a food diary diligently for one week and then re-evaluate your food choices.
* Move to Phase 2 after the first two weeks. If you spend too much time on Phase 1, you can start to lose lean muscle mass, which will stall weight loss. Also, you don’t want to miss out on the myriad vitamins, minerals, and other nutrients that come from reintroducing whole fruits and whole grains to your diet, not to mention the added fiber.
* Think slow and steady. Each of us has a different body chemistry, so it’s only natural that some people may lose weight at a slower rate than others. A slower metabolism or a medical condition can affect how much weight you lose and how quickly. Also, the fewer pounds you have to lose, the slower they may come off. Whatever the case, no two people will be exactly alike in their ability to lose weight. On Phase 2, aim to lose just 1 to 2 pounds a week. This slow and steady pace will help keep it off for good.
* Focus on successes other than the scale. Maybe it’s the way your clothes fit or maybe you’re suddenly able to walk up a flight of stairs without losing your breath. Take a look at the positive changes that don’t involve the scale. Sure, your weight is important, but taking a break from thinking of weight loss in terms of numbers may be just what you need to continue your success.