Plateaus are a natural part of the weight-loss process. Sooner or later, everyone reaches a plateau. Many people who believe they are on a plateau actually have an unrealistic expectation for weight loss. A woman of average height who has an extra 40 to 50 pounds to lose, eats 1,200 calories, and walks at least 30 minutes daily might expect to lose about 1 to 2 pounds of fat a week. Losing weight at a more rapid rate may adversely affect health.
The goal of weight loss is to lose body fat. The only factor that affects weight loss is calories- the calories you consume in food and drink as opposed to the calories you burn in exercise and daily activities.
Plateaus occur when the body retains extra water, which temporarily masks fat loss on the scales. Water content of the body changes daily. On the other hand, scales reflect fat loss over longer time periods. Many factors can reduce or increase the amount of water your body holds. These include sodium intake, fluid intake, exercise, stress, medications, and your menstrual cycle. Just remember that your body must be well-hydrated to be healthy. Our bodies are 45 to 70 per cent water. A lean person actually has a higher percentage of water than a person who has extra body fat.
Fortunately, plateaus are always temporary, as long as you exercise and continue to monitor your calories and portions. Just remember, and extra 100 calories per day accounts for 10 pounds of body fat gain in a year. The way to bust a plateau is to continue with your diet and exercise plan.
You also need a plan to deal with feelings of discouragement when you hit a plateau. Don’t allow the scales to determine your feelings for the day. Develop a list of activities and behaviors that make you feel good about yourself. Practice these behaviors so you become skilled at generating good feelings for yourself regardless of the number on the scale. Feeling good about yourself is important not only for surviving plateaus but also for keeping your weight off for good.
Try this recipe now and for Thanksgiving Day! The recipe makes about 2 ½ cups, and each serving of 1/3 cup has 120 calories.
2 cups whole raw cranberries, washed
2 Tablespoons horseradish from a jar (red is a bit milder than white)
Grind the cranberries and onion together to get a chunky grind—not a puree. Add everything else and mix. Put in a plastic container and freeze. About 3 to 4 hours before serving remove from freezer to the refrigerator to thaw. It should still have some little icy slivers left. The relish will be thick, creamy and shocking pink. It has a tangy taste that cuts through and perks up the turkey and gravy. It’s also good on next-day turkey sandwiches and with roast beef.