Several consumers have asked me to address an issue that has happened to all of us at some point -- setbacks and plateaus.

These are dreaded words that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight.

Whenever it happens, oftentimes we don’t understand how to deal with the situation or get past your plateau.

Hang in there;

In the next two columns I am going to provide you with an arsenal of strategies and ideas to help you bounce back once the “honeymoon” phase of change is over and your routine becomes just that – a routine.

You have been faithful to your exercise and healthy eating practices for months. You have been consistently working out at the gym and you have enjoyed seeing small results on the scales and in the way your clothes fit. In fact, co-workers are even talking about how GREAT you look.

Life is good.
Then, boom!

After two weeks of monitoring your weight on those dreaded scales you discover there has been not change. To compensate, you increased the time you spent exercising -- all to no avail.

What is happening? Am I not losing weight?

I can certainly relate to that scenario. We’ve all hit that bump in the road, the setback, the plateaus, -- the problem.

What sets people apart is how they react to that bump.

Are you one to spin out of control, in despair? Or do you grab a hold of that wheel and steer yourself straight? It is easy just to quit, give up and ignore the hard work you have put into something.

The best way to look at setbacks is to see them as challenges or opportunities to grow. Before you throw in the towel, plan your counter-attack. Here are three tips to get you back on track.

* Stick to you exercise regiment.

Quitting doesn’t accomplish anything. Besides it hinders your health and self-esteem – it’s a losing proposition.

I believe that you must muster up the determination to press your way through even though the scales may not show results.

Joyce Meyer said it so eloquently in her morning inspirational program Enjoying Everyday Life, she said “you must press through the hard times to get to the next level”.

She went on to say that every time you start to make progress people and things have a tendency to try to suck you back into what you just come out of. Never allow anyone or anything to redirect your energies and determination to keep pressing ahead. Eventually, you will be successful.

* Refocus your goal on overall wellness and not just weight loss.

For many people, when they don’t reach their goals or can’t meet them within their designated time frame, motivation quickly evaporates. This is usually a sign that too much emphasis was placed on achieving one specific goal. Remember when it comes to achieving and maintaining good health, your goals should be all-encompassing and ongoing.

Remember, it’s the entire journey that’s most important.

* Try a different workout routine. If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau.

Try new cardiovascular activities, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.

Which strategy will you try to break through your setback?

Take one day at a time and press your way back into action. Don’t forget to look for and read next week’s column for additional strategies to help you deal with the topic.

Here's a thoughts to ponder from Joyce Meyer:
"Never allow the paralysis of your past to prevent you from achieving victory tomorrow".

Christine Smith is an Extension Agent in the Department of Family and Consumer Sciences with the N.C. Cooperative Extension.