Question

A few weeks ago I embarked on a weight loss programme. When I first started, I quickly shed some weight.

Recently, however, even though I am following my plan diligently, all progress has halted. I seem to be getting less results, if any. Have I gone as far as I can?

David B. 42.

Answer

Don't get discouraged, David. Seems that you have reached what is known as "a plateau" or "hitting the wall" stage where neither the scale nor the measuring tape show any losses

Such plateaus are common, predictable and explainable.

Ways to overcome plateaus:

1) Set short term goals they are more achievable and can be more easily measured.

2) Check that calorie intake is adequate. Always have breakfast and don't go for too long without eating, preferably no longer than 3 hours. This may slow down your metabolic rate.

3) Your body has a remarkable ability to adjust to routine. Change your exercise practice.  For instance, if you are walking only then introduce some jogging, swimming or cycling. Additionally, try interval training by inserting a jog into your walk every few minutes or add an uphill walk to your course.

4) Change what you are eating. Vary your diet. For example, if you are currently on a moderate diet that is higher in carbs, reduce the level of carbs and eat more protein (see my section on Nutrition)

5) Be patient! Your weight loss plateau will disappear and you will again see results! 
 

Question

Even though I have had yet another great start at eating healthy, I occasionally crave “forbidden” foods like chocolate, sugar and potato chips. I feel terribly guilty after such binges. I am beginning to believe that I might suffer from some form of an eating disorder. How can I break this vicious cycle?

Debbie A. 35

Answer

Dear Debbie,

You are not alone! Few of us are immune to those periodic weaknesses for unhealthy foods.

In order to know how to curb our food craving, we have to understand why we get them.

There are many theories as to why we crave those “comfort” foods.

One reason could be the result of low blood sugar in our body, which in turn sends signals to the brain that it needs a boost.

Fatigue, insomnia and stress will, likewise, signal the body that it needs “a pick me up,” causing us to resort to sugar and carbohydrates, all of which make the problem worse.

How do we control our cravings?

• Give up guilt and accept food cravings as normal.
• Eat regularly. Do not wait too long between meals.
• Exercise regularly.
• Keep healthy snacks around.
• Drink water. It will keep your stomach full
• Wait. Note that a craving lasts only 8-14 minutes before it passes.
• Distract yourself. Changing your mind set may help get it off the craving.
• Exercise moderation rather than abstinence when it comes to favourite high calorie food. Occasionally keeping them as a treat and part of your diet plan, will allow you to more easily embrace the art of living well.
   

Question

I would like to lose a few kilograms and tone up. However, every time I decide to “get in shape”, I find that between work, family, housework and friends, I do not have the time to join a gym and commit myself to a regular exercise programme.

How can I break that cycle?

Susan K. 38

Answer

Why not try a different approach, Susan?

• You do not need to join a fancy gym to get a good workout. You have all you need at home or in your immediate environment. For instance if you do not have a set of dumbbells why not use food cans?
• If you do household chores such as mopping the floors, scrubbing the bathtub or yard work at a pace that gets your heart pumping, then they do count as exercise.
• Schedule your exercise like any other appointment. It will become a habit.
• When running errands or going shopping, park your car towards the back of the lot and walk the extra distance. Try to use stairs instead of elevators or escalators.
• Try and exercise in the morning. It will energize you for the rest of the day.
• Always warm up. You may regard this as an extra that you do not have the time for, but it is of utmost importance that you warm up your body before any exercise.
• Likewise, do not neglect the need to stretch following any exercise programme. Keeping yourself supple will enhance your overall health and prevent injury.
• Get everyone in your household onboard and change their diet. Not only will it help you in your efforts to lose those unwanted kilograms, everyone will thank you!