Nutrition Challenge: Weighing In, The

NEA Today, Apr 2004

You've done it! You've fought off the gastronomic temptations of the holiday season and pushed past your weight plateau. You've cleaned out your cabinets and refrigerator, tossed the fattening munchies, and replaced them with slimming snacks. As you approach your final Challenge weigh-in, you might be a little anxious about your results. Don't be. Each person sheds weight at his or her own pace for a number of reasons. Men lose weight a bit faster than women. People over 35 or 40 have slower metabolisms and may need a little more time, but with effort, everyone can shed excess pounds.

PROGRESS CHECK

Here's how to measure your progress in late April or May. First, remember success is not measured by the pounds you've lost but in the overall changes in better food choices, so take stock. Are you eating less fat, more fruits and vegetables, and drinking water? If so, that's a triumph.

Consider your personal goal. How close are you to the target weight you selected at the beginning of the program? If you stuck to the program, you should have lost between two and four pounds per month. Even if you were healthy at the beginning of the program, you've lowered your risk of hypertension, heart disease, and diabetes if you've dropped at least 10 percent of your body weight.

MAINTAIN YOUR GOAL WEIGHT

IF YOU'VE REACHED your target weight your maintenance calories may range from 1,500 to 2,300 calories depending on your age, activity, and gender. These calories are determined by trial and error because our bodies are constantly changing. To maintain your goal weight:

START BY ADDING in 100 calories per day for the first week, and carefully monitor your weight and maintain or increase your activity level. For example, if you were following a 1,200-calorie plan, try a 1,300-calorie plan for one week. Of course those additional calories should come from nutrient-rich foods.

GRADUALLY INCREASE CALORIES until you're satisfied with the amount of food, and the weight on the scale is stable.