Mother Nature Might Be Key To Losing Weight

By Buch, Linda

Fitness Q&A

Q. What do you recommend for a very physically active 57-year-old woman who follows a low-carb diet and can’t lose the last 15 pounds? I have tried everything I know and have read about, and it is very frustrating. I do weight-lifting (one day a week), Pilates (two days a week) and aerobics (three to four days a week). – Marilyn, Colorado

A. Zeus punished the legendary King of Corinth, Sisyphus, by condemning him to push a rock up to the top of the hill for all eternity. The caveat was that when he got the rock to the top, his strength would fail, the rock would tumble back down the hill and he would have to start all over again.

Feel familiar?

We watch our diet, exercise, lose weight, and then, after many months of continuous success, everything just stops, and we feel like we have to start all over again. If this describes what you are feeling, you are not alone. In fact, this whole phenomenon seems to be part of our genetic programming.

Franca Alphin, a sports dietitian for Duke University’s sports performance program, defines a plateau as, Following a meal plan and exercising regularly (but) no lost weight in two or three weeks.” Researchers have been studying this common occurrence among dieters for decades. It seems to be a universal part of the journey,” says David Klurfeld, professor and chair of the nutrition and food science department at Wayne State University. We know that the body readjusts metabolism to fight the weight loss. Evolution has basically favored people who could store extra weight.”

The mission, therefore, is to figure out how to fool Mother Nature.

In general, here are suggestions from many experts in the field:

Do a diet log for about three days. Count, weigh and measure everything. We tend to consume more than we think we do, so if a few hundred calories have slipped in, take note and cut back a bit on portions or choices. Also, if you are opting for processed foods (regardless of the low-carb” moniker on the label, processed is processed), add more fresh fruits and vegetables and whole grains. They fill you up and are much higher in nutritional quality. On the flip side, are you eating enough calories for your activity level? Too few calories can actually slow down your metabolism. A visit with a registered dietitian could help you sort this out.

Make some changes to your exercise program. The body is designed to conserve energy, not expend it. By doing the same activities on a regular schedule, the body becomes more efficient and actually reduces the number of calories burned. A change in routine would be of great benefit. Try a new sport every now and then, like bicycling or swimming, or try some different classes, such as spinning or kickboxing. Change up your resistance training by alternating week- to-week between heavier weight with fewer repetitions and lighter weight with more repetitions.

Finally, be patient and keep your eye on the prize. In our microwave society, we are used to instant results, but our ancient physiology has thus far refused to upgrade. Remind yourself that you are pursuing a healthier lifestyle, which will benefit you over the long term. Try not to focus on arbitrary numbers on a scale, and instead, be proud of the positive changes you are making for yourself every day you eat right and exercise.

Linda Buch is a fitness trainer in Denver, Colo., and Lancaster County native. Send your questions to: Linda@LJBalance.com or c/o "Body Language," Lancaster New Era, P.O. Box 1328, Lancaster, PA 17608.

(Copyright 2008 Lancaster Newspapers. All rights reserved.)

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