Our experts helped three women get the scale moving and drop their most stubborn fat
You ate better, exercised more, and watched with joy as your efforts were reflected in the descending numbers on the scale, until, that is, the movement just stopped. A weight loss plateau is undeniably frustrating, but it's also normal: In an analysis of 80 studies on dieters, researchers found that weight loss typically halts after 6 months, according to a report in the Journal of the American Dietetic Association. And that stalling can last weeks, months, or even longer.
The Solution: We asked a team of experts—a nutritionist, a certified personal trainer, and a psychologist—to work with these three women for 8 weeks to get the scale moving again, fast. The experts pored over the women's diets, exercise regimens, everyday habits, and attitudes, then offered adjustments to their routines and new strategies to help them restart their fat-burning engines. Their advice can help you reach your weight-loss goals too.
The Experts
Diet: Lisa R. Young, Ph.D., R.D.: Adjunct professor of nutrition at New York University and author of The Portion Teller Plan: The No-Diet Reality Guide to Eating, Cheating, and Losing Weight Permanently.
Exercise: Chris Freytag: Prevention's fitness columnist, creator of over a dozen fitness DVDs, and author of three books, including The 2-Week Total Body Turnaround.
Attitude: Ann Kearney-Cooke, Ph.D.: Psychologist specializing in body image, emotional eating, and weight; and author of Change Your Mind, Change Your Body: Feeling Good about Your Body and Self after 40.
"I broke a 4-year weight loss stall!"
Chrissy Brennan, 44
A three-time New York City Marathoner, Chrissy Brennan now finds it hard to remember the accomplished runner she once was. Her recent attempts at exercise and eating right are erratic, frequently falling victim to the long days at her high-stress marketing job. Having worked at health and fitness magazines for nearly a decade prior, Chrissy is well versed in weight loss: She's read the science on exercise and knows how to incorporate healthy foods, yet she's often overcome by cravings, especially at night. The result: a creeping gain of about 20 pounds and a years-long plateau.
Expert Strategies
Diet
"Chrissy eats pretty well during the day, but after work her diet falls apart," says Young. "She gets home late and grabs whatever is in arm's reach."
To help break that pattern, follow these guidelines:
Eat real meals. Like many dieters, Chrissy tries to save calories by having a handful of crackers and cheese for lunch. "But a big salad with 3 ounces of chicken and a small whole wheat roll is more filling and more nutritious and has about as many calories," says Young. Also, having a more satisfying breakfast and lunch will help prevent overeating at night.
Prepare reheatable foods. It's tough to cook when it's late, so Chrissy should make a batch of grilled chicken on the weekend so she has lean protein ready to go. Other simple staples: frozen vegetables, instant brown rice, and figure-friendly frozen fruit or fudge pops to satisfy a sweets craving.
Exercise. Chrissy has time to work out only in the mornings and sometimes can't get herself going. But to jump-start weight loss, she needs 4 or 5 days of cardio sessions and two or three strength-training workouts every week.
To stay motivated:
Vary each workout. She can go running one day, walking or biking the next; when she doesn't feel like heading out, she can pop in a workout DVD.
Keep track. Write down how many minutes, miles, and sets: A journal keeps you more accountable and therefore more likely to follow through, says Freytag.
Attitude
A cookie might make a stressful day feel brighter, but before giving in, Chrissy should practice being mindful of her decisions so she avoids making bad ones, says Kearney-Cooke.
Here's how:
Ride out a craving. Hold off a little before indulging. If she still wants the cookie after 15 minutes, she should have it. But waiting helps develop the capacity to delay gratification, and that's key to success.
Her results
Lost 11 pounds and 1/2 inch off her waist
"Stocking up on easy-prep meals made a difference in my diet: Lentil soup and veggie burgers are my go-to dinners, and while I admit I wasn't excited about frozen fruit pops for dessert, they do satisfy my cravings well enough. What I did love right away was working out with DVDs--doing so helped get me back in the habit of regular exercise. I feel more balanced now, and I'm thrilled with the results."
"I shed 2 1/2 inches from my middle!"
Donna Coulson, 61
After hovering at around 145 pounds for the better part of a decade, Donna Coulson upped her exercise, trimmed her portions, and dropped 10 pounds of the 15 that are her goal, and then the scale got stuck. Part of the reason, she believes, is her jam-packed schedule.
As a self-employed career coach and professional speaker, Donna travels often and works long hours, which takes a toll on her energy levels and eating habits. Though she tried subbing more salads and soups into her diet and squeezing in workouts as best she can, her weight hadn't budged for 3 months.
Expert Strategies
Diet
Donna tends to skip lunch, then overeat at her frequent client dinners. Nibbling on a few ounces of cheese beforehand can help control her hunger, says Young. Metabolism also slows as we age; to keep hers revved, Donna should stick to a three-meal, two-snack day.
Try these tips to keep calories in check:
Work fiber and protein into every meal. Both help regulate blood sugar and keep you feeling fuller longer. Donna can add a few nuts to her cereal, opt for fiber-rich bean soup, and toss tuna in her salad.
Swap in low-calorie sweets. She loves Mallomars, but one serving has 120 calories. Young suggests Donna try meringue-type cookies, which have the same light texture but fewer calories, or have one or two Hershey's Kisses (about 20 calories each).
Exercise. Every weekend, Donna logs 6 miles with her walking club, and she tries to hit the weight machines a few days a week. Her consistency is good, says Freytag.
To see more results, she needs to:
Pick up the pace. Donna strolls when she walks, which is great for socializing, not for fat burning, says Freytag. Adding intervals can burn more calories, and studies show it also helps shrink more belly fat.
Do Pilates once a week. "The risk of injury from a fall increases as we get older," explains Freytag. It's important that Donna add core-building and flexibility workouts to her regimen to improve her balance.
Attitude
Donna gives tirelessly to everyone in her life, but to sustain weight loss, you have to make yourself a priority.
How to stay focused:
Set aside 75 minutes a day for health. That's about how much time most people need to follow a weight loss plan, says Kearney-Cooke. "Make a pie chart of how you spend your time now; then make another chart that allots 45 minutes for exercise, 15 minutes for relaxation, and 15 more for food prep."
Her Results
Lost 4 pounds and 2 1/2 inches off waist
"I learned that if you do what you've always done, you'll get what you've always gotten. Now I walk faster, lift more weight, and do Pilates. I miss my Mallomars, but when I crave chocolate, I'll have an apple, then a Hershey's Kiss, and that does the trick. Though I'm still pretty busy, I am more committed to me: I exercise before work and pack a snack before every late-night event. I have more energy, I dropped two sizes, and I'm still losing weight!"
"I lost 60 pounds, then lost 10 more!"
Lisa Spodak, 39
Last year, Lisa Spodak shed 60 pounds with exercise and Weight Watchers, but then losing got harder. For months, she dropped and regained the same few pounds, with much frustration. Lisa has struggled with her size for more than 25 years, since she was in her early teens. She's lost similar amounts of weight in the past, but when she hit a plateau, she gave up and put it all back on. This time, she's hoping to break the pattern and keep the scale moving.
Expert Strategies
Diet
Lisa steams veggies, grills chicken, and skips alcohol—all good, healthy habits. But her seemingly inconsequential choices may be stalling her success, says Young.
These diet tweaks will help:
Limit starch to one meal and snack per day. Lisa might have cereal for breakfast, a sandwich for lunch, crackers as a snack, and pasta at night. That's 5 servings of starch. "Consider your daily menu," says Young. "If pasta is for dinner, have salad for lunch."
Visualize proper portions. Lisa puts cheese on sandwiches and enjoys macaroni or meat for dinner. These are fine choices, but in the right amounts: A serving of cheese looks like three dominoes; 1/2 cup of pasta, half a baseball; and 3 ounces of meat, a deck of cards.
Exercise
She walks 3 days a week, strength-trains twice, and on Saturdays, takes classes at the gym. That helped her lose the first 60 pounds; to rev her fat-burn, she has to up the intensity.
Here's how:
Use a heart rate monitor for cardio. It tells you if you're burning maximum calories. (To determine your target, go to prevention.com/heartrate.) Lisa can also tell she's working out hard enough if she's breathing through her mouth and sweating lightly.
Strength-train for 1 hour per week. That can be divided into three 20-minute sessions, with moves that target the arms, back, and legs in each. Lisa should aim for 3 sets of 15 reps; if her muscle aren't fatigued by the third set, she needs to increase the weight.
Attitude
Staying positive is key to any weight loss plan, says Kearney-Cooke. If Lisa beats herself up emotionally for every bad choice, it can set her on a negative spiral.
To stay on track:
Don't dwell on a misstep. Forgive yourself, then just choose better the next time. And each day, jot down the healthy choices you made. Acknowledging the good helps boost self-esteem.
Her Results
Lost 10 pounds and a half-inch off waist
"This experience opened my eyes: I am much more conscious of my portions, and I walk instead of taking the subway whenever possible. The reason I've struggled with my weight, though, is my attitude: I get upset if I put on a few pounds, and go back to my bad habits. But I've learned if I 'screw up,' I can start fresh right away. That helped me focus on my program instead of trying to beat the scale. I wanted to lose 20 pounds; I lost half that, and I can still honestly say I'm proud of myself."
Leading indicator
15 years ago
