Break That Weight Loss Stall!
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| Mon, 11-08-2004 - 10:43am |
Here is a great answer from Dr. A. on how to break out of a weight-loss plateau. Remember, slow weight loss is not a plateau. If you're continuing to lose pounds and inches slowly, that's good P2 progress. :)
Member Question: Do you have any more suggestions for getting out of the Phase 2 plateau after three months without losing? I lost 20 pounds in Phase 1 and have not regained any. Thanks.
Dr. Agatston: If cravings have returned, then we usually suggest returning to Phase 1 or early Phase 2 to lose the cravings. If cravings have not returned, then increasing calorie-burning is usually necessary. This is best done by more exercise, both aerobic exercise and resistance training. Decreasing portions may also help, but you should definitely not leave a meal until you are satisfied. Don't go hungry. We've found with plateaus that it can be good to change foods, especially if you've been eating the same meals day-in, day-out. Changing up exercise can also be helpful.
Member Question: If I am stalled in Phase 2 and I go back to Phase 1, will I still lose 8 to 13 pounds again?
Dr. Agatston: Again, let me remind everybody that the test of success on the diet is losing your cravings and gaining control over what you eat. If you have accomplished this, but still want to lose more weight, the best way to do this is to increase your metabolism with increased exercise. If your weight loss has stalled and cravings have returned, then it is appropriate to return to a stricter Phase of the diet to lose your cravings again. Returning to Phase 1 just for more rapid weight loss will be counterproductive.
Reaching a stall in phase 2 happens along the way and is a sign of success, as your body adapts to it’s new smaller weight and size. Stick with it and you will start to lose again. Here are tips from Sandy, the official SBD nutritionist:
Sandy: There are a number of theories that explain what causes plateaus. One of them is called the set-point theory. It basically states that your body wants to go back to the former weight.
Sometimes it appears that the body has to adjust itself to its new weight before more weight loss can occur. Sometimes it appears that the body gets used to the same food daily. It is similar to those that follow an exercise regimen.
Sometimes it takes doing something different to start up weight loss again. This can be as simple as trying new foods, kind-of jazzing things up. Sometimes when one hits a plateau, it helps to add (if not doing already) exercise. Sometimes this can help restart weight loss again. Hitting a plateau can also mean that you are getting very close to a normal BMI or ideal body weight.
It is normal for weight loss to slow or appear to plateau. Great patience is needed at this time. Going back to phase 1 for a few days can also help. Again, this is "jazzing it up" or sort-of tricking your body into starting the weight loss process again.
I would like to add that one of the primary reasons to lose weight is for health reasons. It has been found that losing 10% of your original weight can bring great health benefits. Some of the health benefits can be lower blood pressure, normal blood fat levels (cholesterol), lower blood glucose (sugar) levels with diabetics. I have seen these types of health benefits before the 10% goal was realized. Of course, another big reason to lose weight is cosmetic reasons.
Member Question: Hi Sandy. I moved on to Phase 2 about 4 weeks ago, adding fruit: strawberries, blueberries, apple, grapefruit and apricots...about two servings a day. In that period of time (four weeks), I have lost only 2 pounds. Should I cut out the fruits (go back to Phase 1)?
Sandy: Generally, during Phase 1 you will see a greater weight loss compared to Phase 2. Weight loss is expected to slow down during Phase 2. It is not unusual to see weight loss average a half a pound as you have seen. This is a good, slow gradual weight loss. A slower rate of weight loss is more apt to be permanent. The rate at which you are losing is really good! The closer you get to a healthy weight (BMI of 25 or under), weight loss will be slower. Continue as you are doing—you are really doing great!
Plateau Problems
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(Published 7/29/03) It is not uncommon to reach a plateau in Phase 2 of the South Beach Diet , especially as you get closer to your target weight. If your weight loss has stalled, here are three strategies for getting back on track:
- Try eating different foods. Sometimes dieters get into a food rut, eating the same things day in and out. Change your diet and you may start losing weight again.
- Get adequate exercise. Plateauing may result from losing too much muscle mass (as well as fat). Maintaining muscle mass with exercise helps burn calories and boost metabolism.
- Return to Phase 1. If you have plateaued for several weeks and still have a fair amount of weight to lose, return to Phase 1 for a kick-start.
Day One of Phase 2
So you've made it successfully through Phase 1—now what? Proceed with caution as you begin Phase 2. Moving too quickly can cause cravings to return or weight loss to stall. Here are some tips on how to reintroduce carbs.
- Start Small. Choose one carbohydrate—like a piece of fruit or a slice of whole-grain bread—and add it to one daily meal for one week. If after one week you're still losing weight and are free of cravings, then you can move on and begin adding more carbs. If your progress stalls, try a new carb until you find one that works.
- Start With Something You've Missed. Dieters typically complain about missing their breakfast cereals the most when beginning The South Beach Dietâ„¢. If your cereal means a lot to you, try reintroducing that first, but make sure it's made with whole grains.
- Expect Changes. The rapid weight loss associated with Phase 1 will not and should not continue into Phase 2. One to two pounds of weight loss per week is a healthy and achievable goal once you begin adding carbs back into your diet.
Some people stall their weight loss progress by not eating enough!! They're afraid to move into Phase 2, so they're not eating all they should...or they try to restrict SBD more than they should, cutting calories and/or portions. How can you not lose weight by eating less?
Member Question: If I cut back even more in this diet, can I lose weight quicker?
Sandy: It is important to not cut back more than is recommended on the SBD. You may not lose weight any quicker, and actually this may work against you metabolically. When calories are cut too drastically, your body slows down its metabolism. Therefore, you start burning fewer calories. It is like starving. During starvation, many metabolic functions start slowing down for survival. You can also start losing lean muscle. Think of lean muscle as your fat-burning engine. If you start losing lean muscle, you lose part of your fat-burning engine. Therefore, it can become more challenging to continue to lose weight but also maintain weight loss. Also, very low calorie diets are also very low nutrient diets. Therefore, with low calorie diets, you are not getting all of the nutrients you need for health. It is much wiser to follow a plan such as the SBD that is not a low calorie diet and add exercise daily. Adding exercise not only helps you burn calories but also add more fat-burning muscle.
Maggie
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