In week seven of her series on health and weight, Paula Mee stresses the need to stick with it
Apparently the average American woman goes on 15 diets in her lifetime, loses about 100 pounds but regains 125.
Many slimmers will know what it feels like to slowly but gradually lose a few stone, then hit a plateau and sit there for a couple of weeks. They start off by accepting that the weight doesn't come off uniformly and that, at times, the return on their investment in eating well and exercising may not always be rewarded straight away.
But when they jump on the bathroom scales with increasing frequency in week three, there's a growing sense of urgency and desperation.
There are varied responses to the unbudgable needle, some people are steadfast and patient and get through it. Others beat themselves up instead of chucking the scales under the bed and out of reach. Some are overwhelmed and end up comfort eating.
Hitting a plateau where there is little or no weight loss can be frustrating. It's not like the feeling you get after climbing Lugnaquilla, a welcome relief and vista after the climb.
No, a weight plateau is a stable period where, for no apparent reason, you stop losing weight before you get to your weight-loss goal.
But consider this if you're trying to slim. There are probably two main reasons why you experience a plateau. The first is that maybe you've taken your eye off the ball, that you're become just a little less careful about your eating habits or exercise routine.
Is your hand in the biscuit tin frequently or your bum on the cycling machine less often? If so, you know what to do to start losing again.
Be vigilant about hidden calories in alcohol, spreads on breads, nibbling at olives and crisps while relaxing, ask for dressings on the side, share desserts, scan the menu for steamed or grilled foods, down-size don't supersize, fill up on nourishing vegetable or lentil soups, use more garlic, lemon juice and balsamic vinegar to flavour foods, enjoy salads, seafoods and fruit and vegetables.
The second reason you get stuck on a plateau has probably more to do with the fact that your metabolism slows down as you lose weight. When you lose four or five stone, you need fewer calories to carry your lighter body around, but many of us forget to shave back the calories as we shed the extra weight.
Inevitably, you will lose some muscle mass along with all the excess body fat. This means your body will find it harder to burn calories. The key to breaking through this plateau is to add some strength training to your exercise routine, not to build a Schwarzenegger physique but to increase your metabolic rate which will allow you to burn calories more efficiently.
One way or another, every plateau ends but it can take weeks. If you're doing all you can to stay on your low-calorie plan, then hang on in there. Be patient. You've every chance of reaching your goal if you strengthen your resolve. Stay calm and just think of it as a well-deserved rest.
Stop weighing yourself for a while and make any small changes you can to eat well. Get some advice on strength training and improve the intensity, frequency and duration of your exercise sessions. Drink plenty of water. Congratulate yourself on what you've achieved. You've got over all the obstacles and you're moving on. Right off that plateau!
Next week: the long haul.
Paula Mee is a dietitian and co-author of the Healthsquad Guide to Health and Fitness. Her e-mail at the Dublin Nutrition Centre is paula@dnc.ie