Dear Ralph : I hate the scale

Dear Ralph,
                   Please I don't know what I can do about my weight again. I have dieted, exercised and done everything I can including taking advertised pills but nothing seems to work. Each time I climb the scale it maintains a particular range of weight which I am too embarased to mention. I thought the scale was broken so I used the one in a pharmacy in the town I stay but it showed the same thing. Is there anything else I can do?
                                                                                                                                           Anonymous


Dear Anonymous
                Let me first start by telling you that you have done a very good job so far by even attempting to control your body weight so kudos to you. First things first, when you mention diet I hope you aren't eating too few calories because that could also cause weight increase in the long run. Eat regularly but control your food portion. Also make sure that you aren't taking junk for now at least until you hit your target weight. When you diet make sure that it is not a one meal diet where you eat all the calories at once for the day, that has been proven to be counter productive. Calculate you body mass Index and find out the number of calories your particular size needs to maintain a healthy weight loss. You can find the BMI (body mass index) applications online to help you calculate it, all you need is your weight and your height then maybe age and some other things.
       Another thing could be the nature of your exercise. Make sure that what you are doing is cardio training and not other kinds of workout. By cardio I mean exercises that make you heart rate go up like running,jumping,swimming,skipping and many more. Getting your heart rate up and maintaining a low calorie but nutrition filled diet is the best way to go.Don't worry about it for nowjust make sure you exercise well about 3 - 6 times a week and you should be good. Get back to me with your results and if this persists we will keep working at it together.The change will come but it takes time so make sure to be persistent and you will be fine, don't give up quicly
 
                                                                                                                                               Ralph

N.B: Give up on the miracle pills, they don't work