Fantastic Book Reviews

Obesity Free Forever

Plateaus and Setbacks

The best plans will meet resistance at some point in the weight loss

process. Changes to your body, such as fluid retention; indulging on

special occasions; and plateaus are examples of obstacles that will

challenge your plan at some point. You can stay true to your plan and

continue to lose weight in spite of these challenges. From personal

experience, my plan was challenged by many things along the weight

loss and maintenance journey. While they frustrated me at the time, these

challenges allowed me to problem solve and test my commitment to

losing weight once and for all. With each challenge I overcame, I learned

a new technique to share with you.

PLATEAUS

A weight loss plateau is when you stop losing weight for a time

period, usually at least two weeks, without any change in your plan.

Plateaus happen and they can really test your character. Plateaus are a

natural way for your body to adjust to your new size. Although you can

understand why they happen, plateaus can be difficult to deal with unless

you have a plan.

During my weight loss program, I hit a serious plateau in May of

2005, approximately nine months after I began my program. I was very discouraged.

To determine how to handle the plateau, I decided to collect some

data. The first thing I did was keep a food journal for one week.

It became obvious that the plateau developed due to the weight loss.

In other words, I had less body mass to burn calories with. Less body

mass meant I needed to recalculate my calories to make sure I was not

overeating. Because my calories were calculated on a heavier weight, in

order to start reducing again I needed to either reduce my calories or

increase the intensity of my exercise to burn more calories.

Because I wanted to remain healthy and provide my body with the

proper nutrition, I decided cutting calories was not the answer. Instead, I

decided to increase the intensity of my running at that point. The change

in my exercise intensity broke the plateau.

If you hit a plateau, return to your Daily Food Intake Journal and

track your intake for one week. Analyze your results to see if you may be

eating extra calories that you were unaware of. If you notice your calorie

intake remains the same, try changing your exercise routine by

increasing the intensity. You may need to adjust your calorie intake if

you had a substantial weight loss and your body mass changed.

However, remember to maintain at least twelve hundred calories per day

unless otherwise directed by your doctor. If you are like me and prefer to

eat a little more, try changing the intensity of your exercise routine to

continue with your weight loss. For example, use an incline on a

treadmill, increase your pace, increase the resistance, or try a different

type of exercise.

You can also increase the intensity of your exercise by increasing

your pace, whether you use a piece of equipment or not. If you use a

piece of equipment such as a treadmill, elliptical machine, or stationary

bike, you can easily monitor your pace by the digital readout on the

equipment. If you use an alternate exercise without equipment, here are

some tips. If your preferred exercise is walking or running outdoors, use

your pedometer to increase your pace.

You can also increase the intensity of your exercise by increasing the

resistance. This can be done both manually and with the use of

equipment. To increase the resistance of your exercise manually, try

running up and down stairs. You can use the bleachers of your local

school for stair climbing. Remember to maintain your safety and walk

during daylight hours, in a well-lit environment or with a buddy. You can

even use your own house stairs for convenience. You can also purchase a

step from your local sporting goods store or fitness retailer. I’ve used this

piece of equipment in the past, and it gave me quite a workout! Wearing

ankle or wrist weights will help increase resistance as well. Another way

to increase the resistance of your workout is by using a bicycle. Both

stationary and nonstationary bicycles have the capacity to increase the

resistance through adjusting the gears. The resistance increases as more

friction is applied to the wheel. Remember to maintain your safety by

increasing the resistance slowly and checking your level of muscle

soreness the following day. As with all exercising, you will want to work

out within your estimated maximum heart rate range and the exertion

level that is right for you.

There are many ways to restart your weight loss should you hit a

plateau. While plateaus are frustrating, they come with the weight loss

process. You can move quickly through a plateau by using your food

journal to evaluate your calorie intake, making necessary changes to your

calorie level and adjusting your exercise to burn more calories.

Remember to record in your reflective journal which items you change.

This will help you identify actions that work for you should you face a

plateau in the future.

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An Interview with author Dorothy LeCours

CHILDREN THE STAR POWERED TWINS DISCOVER THE SECRET OF WORDS

Q: When did you start writing, and what inspired you to write?

A: I have always loved to write since my dad bought me my first diary. I always wanted to write a children’s book. The magic of the Law of Attraction inspired me to share this vital concept to children.

Q: How long did the book take you from start to finish?

A: 3 Years

Q: Where do you write?

A: In my sitting room I am always inspired to write by all the beauty that my skylight provides.

Q: What's the best thing about being a published author?

A: The best part of being a published author is accomplishing my DHARMA.

Q: Who are some of your favorite authors?

A: Michael Losier
     Deepak Chopra
     Michael Bernard Beckwith
     Jack Canfield

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