How to Overcome a Weight Loss Plateau
How rewarding is it when you set out to lose weight and it actually works?! In the beginning, you set your mind to it and the weight started to come off. At first the weight dropped off steadily, and then there probably was a little weight loss plateau, but then you felt better than you had in a while, and the success from dropping the first few pounds helped you keep at it. Now, you’re really getting to your goal, when all of a sudden you feel stuck with those last few pounds. Sound familiar? In the beginning, it was easy. You may have started by cutting out what you knew was keeping the weight on . . . the soda, the office muffins, the extra slice of pizza . . . and your body responded, which motivated you to keep going. When you hit that little weight loss plateau you started pulling back on portions (even of the healthy stuff), drinking more water and switching the sandwich at lunch for a gorgeous salad. Go you! You’ve been doing everything right. You feel great. You are almost there. You are almost there. You are almost there. What the *$&%@*?! Those last lingering pounds aren’t budging. Maybe they’re just there to mess with your head? What’s the deal? How to Overcome a Weight Loss Plateau Diet trumps exercise in weight loss. I struggle when I have a client a few pounds from his or her goal weight who is so fixated on the number on the scale that nothing else matters. I always tell them not to give that number too much power. Easier said than done? I know. To lose weight, the most important thing is to change your diet. However, especially when those final few pounds won’t budge, you also need to take a really close look at other pillars of your wellness. Let’s focus on exercise and stress here. Exercise: Sometimes you’re feeling fit, your clothing is fitting better than ever but the scale wants to show 148 pounds, instead of 145. If those 3 pounds simply must come off, you may need to pull back on the spin classes, heavy strength training or swimming and head over to a low and slow treadmill workout or a yoga or barre class to meet your number goal. Intense exercise, like spin and boot camps can build muscle, which is dense and adds to the higher number on the scale. Let’s not forget though, that changing up your routine in this case is just to accomplish that number goal! You may actually feel better at 148, so maybe this is a good time to assess if 145 still is the goal. Another thing to consider, is that we all have a set point, which is the weight our bodies tend to hover around naturally. You don’t get to choose your set point (boy, wouldn’t that change the world!), but with hard work you can lower it. It will take time. Not days. Not weeks. But months and months of consistent work. Finally, instead of yelling profanities at the scale every morning, try measuring your waist, thighs, hips, arms and chest, or get a body fat analysis to see how you’re doing. Your scale has feelings too. Stresssssss Is there more to those three pounds than diet and exercise? Is it possible that you’re fighting your biology with mixed goals? If you’re like too many people, you’re living a busy, stressful life. You’re also trying to live a healthy life. Those two things don’t always work together so well. When you’re stressed, your body produces adrenaline and cortisol, hormones that make it harder to lose weight. Your heart may feel racier and you may find yourself craving junk, thanks to sabotaging hormonal effects. Look honestly at your stress and how you’re managing it. It’s just as important as your diet and exercise. What will help YOU manage your stress so you can kick those few pounds to the curb and also boost your health? Try one of these stress reducing methods daily: meditate for 10 minutes a day, take a long shower or bath nightly, or read a book instead of getting back on your computer before bed. Of course there are more than a couple reasons (age, sleep deprivation, hydration, medications, yo yo dieting history…) why you’ve hit that weight loss plateau and those few extra pounds may be lingering, but exercise and stress are two biggies that are super important and often overlooked. Good for you for getting sooooo very close to your goal. Tweak and refine what is already working for you by switching up your exercise and ditch the stress. And if it’s any consolation, we think you look great;) Tried it all, but your weight still won’t budge? Learn why your hard work isn’t paying off and how to re-channel your energy to lose the weight. Check out my e-book: Why Can’t I Drop the Weight?
Adaptogens: Are They Legit?
by Molly Rieger, RD, NLC and Leah Silberman, RD, NLC Your morning just began and your inbox is already inundated with emails, reminding you that there’s no end in sight to your “to-do” list. You’re supposed to go grocery shopping after work, but at this rate you’ll be lucky if you even have time to eat dinner. The pressure is on figuratively and literally to get everything done AND stay healthy, as that discomfort in your sinuses is warning you that a headache is on the horizon. Your normal fix would be to pop a couple pain relievers and hope they kick in. Fast. But what if there’s a way to avoid the stress headache from coming on in the first place? Rather than turning to Western medicine to relieve the anxiety-induced pain, there may be a solution growing right in your garden. Adaptogens are a specific group of herbs that have been used for thousands of years in Chinese and Ayurvedic medicine. They’ve gained attention recently for their ability to help our bodies better cope with stress and fatigue. Today, you can find the adaptogens herbs in supplement form in the aisles of most health food stores and vitamin shops. They definitely sound appealing, but are they worth the money or are they another passing health fad? Let’s dig deeper. How do Adaptogens Work? Adaptogens work by strengthening the adrenal system and moderating stress responses. They tend to be good sources of antioxidants and anti-inflammatory agents, which helps to prevent cellular damage. When the body is under stress, it pumps out adrenaline and cortisol, two hormones that spike our blood sugar and increase our heart rate in order to face the stressor. In other words, that feeling you get when your boss throws an urgent assignment on your desk when you were about to leave for yoga. Our amazing bodies are built to slow back down again and regain homeostasis when the stress is over. (i.e. when you finish that assignment and walk out of the office feeling like a BOSS). However, when we face constant stress (and who doesn’t have at least a little daily stress), the stress response system stays turned on, potentially leading to problems such as chronic inflammation and adrenal fatigue. Adaptogens work to mitigate this response system by reducing the effects of stressors. Though it is difficult to test for adrenal fatigue, as testing is conducted in a multitude of forms—hormone testing (especially cortisol), questionnaires, or a combination of the two —there are some common symptoms that may help tip you off. For instance, someone with adrenal fatigue may experience: sugar or caffeine cravings, difficulty concentrating, high blood sugar, frequent colds, hormonal imbalances, anxiety and depression, troubling waking up, and weight gain around the abdomen. Any sound familiar?? Adaptogen supplements got their name because once they enter the body they “adapt” to the individual’s specific needs either by gently energizing or calming the body. As Dr. Frank Lipman, internationally recognized expert in the fields of Integrative and Functional Medicine, explains, “Think of adaptogens like your body’s thermostat.” They are able to calm you down or boost your energy subtly. For instance, stress may cause unwanted spikes in blood sugar. Adaptogens work to reduce this effect and stabilize blood sugar. Sounds like a better alternative to sugary energy drinks, doesn’t it? Are Adaptogens Worth Jumping On the Bandwagon? If you’re experiencing constant stress and think you might be suffering from adrenal fatigue, there’s no real downside to giving adaptogens a try. Adaptogens have been recognized by herbalists as non-toxic and safe for centuries. Since dietary supplements in general are not USDA or FDA regulated, it is up to you, the consumer, to read the ingredients carefully. While there is no one formula for an effective adaptogen, you should see at least some of the herbs below in the ingredient list: American and Asian Ginseng root Ashwagandha rootA Cordyceps Dang Shen root Eleuthero root Holy Basil herb Jiaogulan herb Licorice rhizome Reishi fungus Rhaponticum root Rhodiola root Wu Wei Zi berries/seeds (Schisandra) The impact and effectiveness of the herbs depends on how they are grown, harvested and processed as well as how the herbs are combined. As each herb has a different effect on the body, herbalists aim to create the right harmony of calming and energizing herbs to create a balancing supplement. Herbalists recommend taking adaptogen supplements for at least 3 months to fully feel the benefits. About Molly and Leah: Molly Rieger and Leah Silberman are registered dietitians and the co-founders of Tovita Nutrition, a virtual nutrition counseling and concierge service. As graduates of the NYU masters of clinical nutrition program, they combine their science and clinical backgrounds with the counseling and business skills learned at The Nutrition School.
