Slow and Steady is Best

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Q. Glen, I I have been on a weight loss program for the past four weeks; today marks the 28th day. I exercise by walking and riding a bike for a total of 60 minutes-plus per day. The diet is low glycemic and balanced between protein, good carbs and the appropriate percentage of fats. My problem is for all the diet-sticking-to-it and the exercise I have lost only 6 pounds. That is good, but I thought I would experience a greater weight loss. What's your perception on this?

A. First of all, a big "Yes!" to you for your perseverance and for choosing a healthy avenue for change. You're definitely on the right track toward permanent weight loss, because slow, gradual weight loss is fat loss, not merely fluid loss that comes with radical diet plans. Losing too quickly often means regaining the weight quickly, too.

If you've lost 6 pounds in 28 days, that means you've created a calorie deficit of more than 500 per day. If you're replacing high-energy-density foods with low-calorie, high-fiber foods, then you're doing great. You're enjoying your food and maintaining your energy, enough to sustain 60 minutes of exercise daily.

Your weight is only one measure of your success on a weight-loss plan. By adopting new behaviors, well, that's the ultimate challenge. What's critical is how you think about "diet." The changes you're working on need to be maintained when you reach your weight goal. If you're looking at your new menu choices as temporary until you get to your weight goal, and if you return to what you normally ate (and lack of activity), then you'll soon gain the weight back.

Remember, even if your menu is healthy, if the portions are too large for your needs, you may not lose weight. To energize your weight loss, start building lean muscle with your fitness plan, using simple resistance exercises. Muscle is more metabolically active than fat, so as you lose fat stores and replace them with lean muscle, your body burns calories and you lose weight and can maintain the weight loss.

If you want to boost your weight loss, then boost your activity. Increase the intensity of your workout, and increase the duration. I notice you said that you accumulate 60 minutes of activity daily, and that's great. Try and boost your walking speed, and make it a power-walk by pumping your arms and breathing deeply as you stride Keep up the great work. Remember, you're not on a "diet," you're making permanent lifestyle changes. These positive changes mean you'll keep the weight off and improve your health, energy and mood. You're doing great things for your future.

Looking forward to seeing you online with Clean,Lean& Mean, and congratulations!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You A Healthy Life Style!

Happy Holidays!

Any questions?

Ask Glen!