Question of the Week: "Struggling with Weight Loss"

The following question was submitted for discussion on this week's blog post, "I was recently diagnosed with pre-diabetes and was prescribed medication.  I have been following a diet to lose weight but unfortunately in the past few weeks, I have actually gained a few pounds.  When I was eating whatever I wanted without the medication, I stayed the same weight.  In the past, I have exercised at least 3 days a week but after a year of doing this I only lost about 10 pounds.  Do you have any suggestions?"

Most importantly, my first suggestion is to speak to your doctor - this is to ensure that there are no underlying issues causing the weight gain.

Your email did not mention your age, and it is also important to mention that as we get older, our body composition changes.  We lose lean body mass which leads to a slow down in metabolism therefore what you may have been able to eat in the past without putting on weight may not have the same effect anymore. 

Every successful weight loss plan (and healthy lifestyle) includes an exercise component.  Exercise will help boost your metabolism and burn calories.   Most adults need at least 30 minutes of moderate physical activity at least five days weekly.. Examples include brisk walking, dancing, swimming for recreation or cycling. Stretching, yoga, pilates, or weight training can also strengthen your body and improve your level of fitness.  Consult your physician before starting any exercise plan.

Rate your plate.  Visualize your plate divided first in half.  Then divide one of those halves into quarters so that there are three sections to the plate.  The largest half of your plate should be filled with non-starchy vegetables.  One of the smaller sections should contain a 3 - 4 oz of lean protein and the other section should have your starch/whole grain.  Portion sizes are important - use the following link as a guide for portion sizes.

Other tips:

• Keep healthy snacks available. 
• Keep a food journal - if you are mindful of what you are eating, you are more likely to be careful
• Read food labels - be aware of what you are eating.

 Picture Source  http://www.tops.org/TOPSTools/images/plate.gif