Get down without getting "down:" Overcome weight loss plateaus and maintain weight loss for a healthier future

  • Jennifer R. Demuth
  • January 24, 2011
  • 314
                        
Web summary: Advice about how to keep weight loss momentum going after goals have been reached and how to overcome plateaus. Overcome weight loss plateaus and maintain weight loss for a healthier future By Jennifer R. Demuth Don’t let my motivational and weight loss tips from previous articles fool you, losing weight naturally (without the help of medicines or surgery) by exercising more and eating healthier was no easy task. And during my 17 month journey to lose 105 pounds, I hit many bumps and had to overcome those dreaded weight loss plateaus. If I had to pick three tips that helped me lose weight and help me maintain my new weight, they are to find an exercise you love to do and do it with others, to remember not to let “terrorists” on your plane, and to adjust your definition of healthy. First, as you work exercise into your routine, it’s critical to find exercises you enjoy. I failed to lose weight during initial attempts because walking on a treadmill (the machine in my basement that we hang clothes on) was boring. It wasn’t fun, and I didn’t want to do it. I knew I needed to find something I liked. Dancing was the answer, so I started exercising at home to dance fitness DVDs. In five months of watching what I ate and dancing three evenings a week at home, I lost 40 pounds. Then I finally felt ready to join a gym. At the gym, a good friend invited me to try a Latin dance fitness class known as Zumba. I was scared and intimidated by the very fit instructor, but with my friend’s encouragement, I tried it and loved it. Sure, at 220 pounds, I was nowhere near able to keep up with the instructor, but I was moving, sweating and having a blast. Soon I found myself planning my life around Zumba classes and became part of a group of three friends who attended classes regularly and cheered each other on. Finally I found an exercise I loved, and I found a supportive group of friends (thank you, Trish and Laura) who believed in me and my ability to reach my weight loss goals. Just one year after joining that gym and taking Zumba classes and also getting strength training advice from a personal trainer (thank you, Ron), I finally reached my weight loss goal. And fourteen months after joining that gym, I became an official Zumba instructor thanks to the encouragement of my first instructor, Ellen. Never in my wildest dreams did I think I would ever be a fitness instructor, but this April will mark my second year. Now I feel privileged to help others. Maybe dancing isn’t something you enjoy; that’s OK. Search online and check out the local gyms. There’s a wide variety of classes and fitness DVDs available. Keep trying until you find something you love. You will be more likely to stick with an exercise routine if you get enjoyment out of it, and remember to look for a buddy or two to exercise with you. To stay positive, I try not to let terrorists on my plane. This mantra simply means that when negative people and/or negative stress or circumstances try to “wreck” my day, I choose to focus on the positives and not let that negativity ruin my entire day. Nothing can wreck your day without your permission. You can focus on the shadows, or you can turn around and focus on the light. I try to always focus on the light, and prayer is a tremendous source of strength for me when I go through challenging times. Finally, I had to adjust my definition of healthy. Society’s definition of thin isn’t always healthy or realistic. Dr. Timothy McKnight, Founder of Twin City Hospital’s popular Fit for Life classes, said the recommended body fat percentage is 21-33% for women ages 20-39, 23-34% for ages 40-59, and 24-36% for ages 60 and older. My cholesterol and blood pressure levels are normal, and I have 23% body fat (down from 46% at my highest weight). I wear a size 8 in women’s pants (down from a 24), and while I sometimes feel I should be thinner, I’m happy where I’m at and consider it a victory every day to maintain this weight. We don’t all have to be a size 4 to find happiness. Talk with your doctor to set a goal that’s reasonable for you. When you hit a weight loss plateau, first consider that you may have reached a healthy weight already. If that’s not the case, make adjustments to what you eat. As you lose weight, you don’t need to eat quite as many calories. Also consider adjusting your exercise regimen by either increasing the intensity of your workouts and/or increasing the frequency of your workouts. Don’t be afraid to ask for help at a local gym for more specific advice. If you have five or more than 100 pounds to lose, it’s not impossible. It can be done, and I hope to encourage you in person at one of the local gyms. Jennifer R. Demuth is a freelance writer/photographer for The Bargain Hunter and a Zumba instructor & Silver Sneakers instructor who is certified by the Aerobics & Fitness Association of America (AFAA). She teaches at Super Fitness and the Dover & Twin City locations of the Tuscarawas County YMCA.


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