Return to Main Menu

Don't give up on losing weight What to do when your weight hits a plateau Don’t give up. Be patient because weight-loss plateaus are very common. When you lose weight, your body needs less calories to sustain or lose weight. Try finding small ways to adjust your diet to slightly reduce your calories.   Celebrate and appreciate your initial weight-loss, because you were doing something right. Try keeping a food diary if you haven’t already. This will make you even more aware of what you are putting into your body. Try a different form of exercise. Take a class if you usually don’t,  or hop on a different machine such as and elliptical trainer. Supplement walking with jogging for one minute on, then one minute off. Add an alternative form of exercise to your routine such as yoga, pilates, or Tai-chi. Wake up 10 minutes early in the morning to get up and dance. Go to bed 10 minutes early and quietly stretch to alleviate stress in your body and provide a more restful sleep. If you don’t do resistance training, try adding it into your workout.  Building muscle helps speed up your metabolism. Train for a 5K run, because it will keep you motivated and dedicated. Stop focusing so much on the scale. Often our weight reflects how much fluid we gain or lose and not fat gain. Remember, muscle weighs more than fat. Your weight could stay the same but you could be losing fat and gaining muscle. Add just a few extra minutes to your exercise routine or try to work harder than normal for the last five minutes. Buy a piece of fitness equipment for your home. Don’t forget to drink water. You should have at least 64oz. of  water every day. Caffeinated beverages do not count, because they can dehydrate you. Don’t skip meals, it can slow down your metabolism. Don’t rush through meals. It takes your body 20 minutes to start  feeling full. Savor your meals and eat to feel satisfied. Editor's note: The Wellness Column, a column featured in The Catalyst, is presented by the MUSC Employee Wellness Committee. The TEAM MUSC visual highlights a team approach to health and wellness. Its goal is to keep MUSC employees, staff, faculty and students informed about wellness opportunities available as well as provide the latest health and wellness tips.  Friday, July 15, 2005 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to petersnd@musc.edu or catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Community Press at 849-1778.