Gaining control of weight loss isn't always a simple matter

Some not-so-obvious answers may give you a jump start.
By CZERNE M. REID
MCCLATCHY NEWSPAPERS
When the needle on the scale refuses to drop another bar, it can be frustrating. Jump-starting weight loss calls for understanding what causes the halt, and being willing to do something new.
A debated weight-loss theory holds that the body has a "set point" or comfortable level of fatness, below which the body will resist fat-loss efforts.
Weight loss also slows because "the less you weigh, the fewer calories it takes to move your body around," said Roberta Jupp, a registered dietitian and diabetes educator.
But you can crank up the calorie-burning.
Change your ways
Changing your routine is the main way to get off a weight-loss plateau, said Cathy Muffler, a local YMCA director and certified fitness trainer. People often get in a rut, doing the same exercise at the same time of day, for the same length of time, at the same intensity, over and over. A routine becomes ineffective once the body gets used to it.
"Mix things up," Muffler said.
Vary the speed or incline on the treadmill, or try the bike or elliptical machine. Change what, how much and when you eat.
Analyze your behavior
Losing weight is not just about diet and exercise, but about behavior. Without addressing emotional and psychological attitudes toward food and activity, other plans are useless, said Fabio Comana, an exercise physiologist with the American Council on Exercise.
You might be taking in more calories than you realize. A food diary can reveal where you need to make adjustments.
Assess how others influence your eating and exercise habits.
Consult a professional
A registered dietitian or nutritionist can help you design an effective plan and figure out the next move when you're stuck.
Do weight training
Activities that put stress on the muscles and bones make them work harder and become stronger. Muscle tissue is the body's main calorie-burner.
But don't exercise too hard or too much. Over-training can rob fun from exercise, and lead to fatigue and increased resting heart rate and blood pressure.
When exercise is incorporated into a weight-loss program, each pound-and-a-quarter of fat lost is typically accompanied by a one-quarter pound gain in lean tissue, for a net loss of one pound, Comana said. In contrast, through dietary restriction alone, each pound lost represents only three- quarters of a pound of fat, and one-quarter pound of calorie-burning lean tissue.
Eat more often
Eat four to five small meals a day instead of three large meals to boost metabolism and regulate blood insulin levels.
Don't starve yourself
When you can't seem to lose any more weight, the solution is not to reduce calories even more. Ensure that you are taking in enough high-fiber carbohydrate, and protein. Lower protein intake can lead to muscle loss.
One of Jupp's clients drastically cut her calories and kept high levels of exercise.
"It seemed like her body came to a screeching halt," Jupp said.
After starting to eat more, as Jupp suggested, the woman started losing weight again.
Cutting calories can send the body into a starvation or semi-starvation slow-metabolism mode. Slower metabolism means the body burns fewer calories doing a particular task. Fewer calories burned means less weight lost.