Weighing in

Plateau” is a lovely word that dieters despise. After four months of following a weight-loss plan, I have to admit that I’ve hit the wall. My motivation isn’t as strong as it was when I started, and I need a boost.

The bad news? I lost only 1.2 pounds this month. The good news? I went on vacation and didn’t gain weight overall for the month. I’m sure I gained some the week I was gone, but I was able to stick to my plan the rest of the month for a net loss — but just by the skin of my teeth!

But, how could I not with all those restaurant meals? I wasn’t able to just do Raisin Bran, banana and skim milk every morning when there were ranchero omelets to be had. And not every dinner was fish and steamed veggies. (Does veggie pizza count? At least I skipped the pepperoni!)

And, isn’t it maddening how one over-the-top restaurant meal seems to be enough to set you on your heels? I can be “good” for many meals in a row, but one night out with too much fat and salt and it really sets me back. (Just multiply that on vacation…)

Fortunately, a friend told me she liked this column because I took a share-the-warts-and-all approach to my weight-loss experience. “Other women can relate to your ups and downs,” she said, knowing that some weeks would be easier than others. “So you need to blog about your weight gains as well as losses.”

OK, enough of the pity party. Time to get back on the horse. I’m going to walk more this month, drink more water and pay more attention to registered dietitian and Food Network star Ellie Krieger’s “usually,” “sometimes” and “rarely” food lists. I know that one night’s garlic bread-and-pasta fest isn’t going to put me — permanently, at least — on the road to ruin. Also, I’m back to keeping my food diary.

Here’s my weight loss so far:

• Weigh-in number one: 147.0 (my starting weight)

• Weigh-in number two: 144.6 (lost 2 pounds total)

• Weigh-in number three: 139.0 (lost 8 pounds total)

• Weigh-in number four: 135.6 (lost 11.4 pounds total)

• Weigh-in number five: 134.4 (lost 12.6 pounds total)

Looking at the big picture, I’m really happy with how this is going. I’ve lost 12.6 pounds and I’ve gone from a size 12 to a size 10. Would I like to be a six? Sure! But I wasn’t even a size six in high school, so a number of years and a baby later, I’m guessing that’s not in the cards.

But, a size eight? Bring it on! That’s a goal I can reasonably work toward, and a size I can expect to maintain if I stay vigilant over the long haul. And, let’s get real: That’s the true challenge, as we all know, to keep up the healthy eating and workouts as time goes on — even through plateaus like the one I’m on now.

Fortunately, Krieger, author of “Small Changes, Big Results,” has worked with many clients who have felt the same pressure regarding maintenance as they started to get close to their goal weight. And they weren’t any more perfect at this than you and I are.

Here are Krieger’s suggestions for dealing with these fears — and coming up with a plan to handle those inevitable relapses:

• Remember that you don’t need to be perfect. Did you indulge a bit too much on vacation? Get back on your plan again when you get home. Did work deadlines keep you from exercising last week? Start again this week.

• Keep stress at bay. If you’re feeling whipped by stress (and if it’s sending you to the fridge a bit too often) do some yoga, meditation, stretching or deep-breathing exercises. Stress can make any of us overeat. Concentrate on slowing down and getting back to eating mindfully.

• Cut yourself some slack. Don’t beat yourself up when you fall off the wagon. What purpose does that serve? Just get back on track and move on.

• Look at your life. If you’re slipping back into old habits, ask yourself what’s going on in your life to derail your progress — is it work? Family? Try to figure out why you are struggling.

• Make a new plan — and stick with it. Deciding, “I’ll walk for 10 minutes tonight after work” beats doing nothing. Tomorrow, make it 20. Before you know it, you’ll be back on track.

PS: I recently found this photo of myself when I was a kid, happily messing around on the swing set in our backyard. It made me realize that I once viewed being active as something fun, not a chore on a to-do list. I’m going to put that photo on the fridge to remind myself that it still can be fun!

Kathy Sena is a freelance journalist specializing in family-health issues. Her writing has appeared in the Los Angeles Times, Newsweek, Woman’s Day and many other publications. Visit her parenting blog, Parent Talk Today, at www.parenttalktoday.com.