As you’re following the South Beach Diet, you will accomplish a lot more than just achieving your weight-loss goals — you’ll also be improving your health and renewing your confidence. That said, there will be times when you’ll feel frustrated, especially when those pesky pounds aren’t disappearing as fast as you’d like. But this doesn’t mean your eating plan isn’t working for you. Developing healthy habits, like making good food choices and exercising regularly, takes time — that’s why slow and steady weight loss works for the long haul. If you feel like you’ve been following our Meal Plans and the scale isn’t moving, here are a few extra steps to help you get past this temporary bump in the road:
your Meal Plans. If you’re
on Phase 1, make certain that you’ve removed all sugary foods and refined
starches from your diet during these first two weeks, so you can stabilize your
blood-sugar levels and squelch cravings (you’ll still be enjoying good carbs
from many vegetables and legumes though!). Once you’re on Phase 2, you’ll
slowly start adding more good carbs, such as whole grains and fruits, back in
to your diet. If your weight loss has stalled on Phase 2, then take a look at
the good carbs you are eating. Maybe you need to cut back on the number of
servings of whole grains and fruits you’re helping yourself to or work them in
more slowly. If you’ve hit a plateau, keep a food diary diligently for at least
a week and then re-evaluate your food choices.
Phase 2 after the first two weeks.
If you spend too much time on Phase 1, you can start to lose lean muscle mass,
which will stall weight loss. Also, you don’t want to miss out on the myriad
vitamins, minerals, and other nutrients that come from reintroducing whole
fruits and whole grains to your diet, not to mention the added fiber you’ll get
from these foods. Dr. Agatston recommends that you move on to Phase 2 after the
first two weeks, even if you didn’t absolutely stick to the Foods to Enjoy and
Avoid List and Meal Plan guidelines for Phase 1.
slow and steady. Each of
us has a different body chemistry, so it’s only natural that some people may
lose weight at a slower rate than others. A slower metabolism or a medical
condition can affect how much weight you lose and how quickly. Also, the fewer
pounds you have to lose, the slower they may come off. Whatever the case, no two
people will be exactly alike in their ability to lose weight. On Phase 2, aim
to lose just 1 to 2 pounds a week. This slow and steady pace will help you keep
the weight off for good.
- Focus on successes other than the scale. Maybe it’s the way your clothes fit or maybe you’re suddenly able to walk up a flight of stairs without losing your breath. Take a look at the positive changes that don’t involve thinking of weight loss in terms of numbers. Sure, that goal weight is important, but taking a break from focusing on the scale may be just what you need to keep your positive momentum going.