Musings
an Online Journal of Sorts

By Alyce Wilson

As you're losing weight and getting in shape, you might discover that your more dramatic positive results take place early in your fitness program, giving way to smaller achievements. It can be depressing when the scale bounces back up or stays immobile for weeks, but there are ways of coping.

First, try to figure out what's happening so you can correct it and get back on track.

Ask yourself if you've been drinking 6-8 glasses of water a day. You might simply be retaining water. Drink the right amount for several days and weigh yourself again.

If you're doing fine with water intake, review what you ate the week before and see if you miscalculated anything or if you exceeded your daily intake to an excessive degree. While you might have a specific daily intake goal, you can vary day-to-day to some degree with no ill effects. But if you overdo it too often, you'll see the scale creep back up.

Make sure you're getting enough whole grains and fiber. If you're not, you might simply be constipated. You might find that adding more fresh fruit and whole grains to your diet will help, or taking a fiber supplement such as Metamucil or Benefiber.

If you can't find any immediate problems, check either your body fat percentage, using a device like the Weight Watchers Electronic Body Fat Scale, or check your measurements to see if they've gone down. It's possible that you're exchanging fat for muscle. Muscle actually weighs more, although it takes up less space. This is why I currently weigh about 15 pounds more than I did as a college freshman, and yet I'm wearing clothes that are one or two sizes smaller.

The day I realized this was the day I decided I would no longer shoot for a specific weight loss goal. Instead, I changed my focus to concentrate on maintaining weight loss, shaping and toning. It's possible that I'll lose more pounds in my efforts to tone up, but that's no longer my primary goal.

If all of the above don't lead to any answers, recalculate how much it takes to maintain your body weight, using the Calorie Requirements Per Day Calculator. You might have lost enough weight that you need to further reduce your calorie intake to continue losing.

If you prefer, instead of dropping your calorie intake, you might want to increase your activity level, either by length or intensity, of course, with the advice of a doctor. You can figure out how many calories different activities burn by using the Calories Per Hour site.

Ironically, not eating enough can be as much of a stumbling stone to weight loss as eating too much, because if your body isn't getting a sufficient amount of calories, it will want to hold onto everything it gets and not burn fat. So if you have recently increased your activity to a significant degree, recalculate your daily calorie requirements to make sure you're taking in enough for your body to get enough energy.

If, after going through all of the above, you still have no answers, remember that other biological concerns can factor into what the scale shows. Women might find the scale registering higher at certain times of the month, for example. This can be frustrating, but once you know to expect it, you'll find it easier to cope.

The most frustrating setbacks are those that can't be helped. Like, for example, when you get sick and can't stick to your regular activities. Or maybe you're taking medication that causes you to retain water. Instead of despairing, find other ways to get active, and make sure to stick to a healthy eating plan. You'll feel better, eating healthy foods, even if you can't get back to your normal routine right away.

I've had numerous physical setbacks in the years I've been working towards fitness, ranging from a strained pectoral muscle to a severe bout of the flu. With my pectoral muscle injury, I found that I could maintain my activity level by taking more walks with my dog instead of doing my aerobic exercise tapes and weight lifting. With the flu, however, I had to simply rest and recover, waiting until I felt better to resume my activity level.

If you're experiencing a fitness setback, share your frustration with your diet buddy or with friends and family. They might be able to provide further insight, support and motivation.

Most importantly, don't give up. If I had given up on any of the times I experienced a setback in the past five years, I wouldn't be feeling as healthy as I do today. Instead, think about how much you've already accomplished. Remember that, however big of a long-term goal you've set, you can achieve it by making small steps towards that goal. Even if it takes a little while, don't worry. You can benefit from these changes for a lifetime. Your health is worth the effort.

CAUTION: Before embarking on any weight loss program, you must consult with your physician and make certain that you are starting a healthy program that's good for your specific needs. I have no medical training and bear no legal responsibility for the results of following any of my advice.

More weight loss information:

January 9, 2006 - Alyce's Weight Loss Tips

January 10, 2006 - Healthy Foods, Guilt-Free Snacks

January 11, 2006 - Getting Active

January 13, 2006 - The Emotional Side of Fitness

Copyright 2005 by Alyce Wilson

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