If you find yourself wondering about any of the five points in this article, then it's time to do a weight loss reality check. The good news is that these challenges are often far less significant than we think. Let's take a look at some of the most common experiences and concerns we share on our weight loss journey…
1. "I am working out regularly, but the scale hasn't gone down at all!"
If you are maintaining your reduced calorie eating plan, yet you're not losing weight at the moment, it is very likely that you are developing muscle by exercising. After all, muscle weighs more than fat, as it is quite heavy and dense. If you are working out consistently, it can be confusing to see that you have maintained or even gained weight… but the weight is comprised of muscle, so it's actually a good thing. Look at it as a "good gain" instead of failure at losing weight. And guess what? Muscle burns fat more efficiently, so in the end your body will be a better calorie burner with your newfound muscle.
2. "I'm only losing a pound a week! This is horrible!"
It's hard to take things slowly, especially when you want something very badly. If you are making lifestyle changes rather than dieting, chances are you will only lose one to two pounds a week… but don't be discouraged, because that's just right. Diet and health experts agree that a consistent weight loss of one to two pounds per week is healthier and far more likely to be permanent than more rapid loss. People who lose a great amount of weight very quickly may be endangering their health by decreasing their calorie intake too much, following a fad diet, or over-training. The sad part about this situation is that the weight is very likely to come back just as quickly when they add calories to their meals, go off their diet or slack off of exercising because of fatigue. Take it slow and have patience, and in the end you will have the permanent results we all desire.
3. "What happens when I go back to eating 'normally'?"
If you are on a diet, chances are you probably wonder about that often. The key here is to take the principles you learn while dieting and apply them to your lifestyle thereafter. For example, we recently covered The Zone diet, but it is not for everyone. Plenty of folks have told me they couldn't stay on it for very long. However, one of The Zone's core principles is portion control. Chances are, if you keep using the "eyeballing" portion control methods Dr. Sears recommends in The Zone, you will continue to lose some weight even if you are not following the 40/30/30 plan.
Better still, following a reduced fat diet can easily lend itself to being a permanent lifestyle change. Why not look into lowering the fat and calories in your meals rather than going on a diet? You can use the Food Guide Pyramid as your basis and keep a food diary to monitor what you are eating, how much and how often. If you in turn begin to think of your eating plan as the pursuit of better nutrition rather than a diet, you will form good habits that will benefit you well in the future.
