DECATUR - If you didn't lose weight during the ninth week of Lose to Win, you're not alone.

Numerous participants experienced what is called a plateau.

"That is bound to happen, even if they are doing everything that they should be doing from a nutrition and an exercise standpoint," said Laura Sechrest, director of food and nutrition services at St. Mary's Hospital.

But losing weight isn't the only measuring stick of progress.

"If you are eating right and getting in the optimum exercise, even if you don't lose pounds, your clothes are probably fitting better and you may be losing inches," she said. "Your body on the inside - your arteries, your heart, your lungs, all your organs, your joints - definitely are positively affected by it..;And that is why you started this, to be healthier."

Remember, losing even ½ pound to 2 pounds a week at the most is optimal, she said, and the goal is to achieve overall balance.

Here are some tips for achieving overall balance in our 10th week of the program:

n Mental health: Make another short-term goal, which will carry you through the remaining five weeks.

"An overall lifestyle change is the best approach to a healthy lifestyle," said Dr. Beverly Matthews, clinical director of the Psychology Office at Kenwood Medical Center. "Re-evaluate your priorities. If you have strayed for a week or two, get back to the real priorities of taking care of yourself so that you can take care of others."

For instance, combine a healthy diet with exercise and with relaxation, visualizing yourself eating healthy after a good workout.

"You will be surprised how much better you feel!" she said.

n Nutrition: Every day, shoot for five servings of fruit and veggies, 3 to 6 ounces of lean protein, some low-fat dairy and at least five servings of whole grains.

"Try to keep the empty calories in check," Sechrest said.

To get yourself back on track, she recommended restarting a food diary to monitor what you're REALLY eating.

n Physical activity: As the weather gets nicer, grab a friend and catch up on old news while you go for a brisk walk or jog.

"It's a fun way to keep in shape and keep in touch," said Becky Wolter, exercise physiologist at Decatur Memorial Hospital's Wellness Center. "Walking while you talk is a good way to make sure you are not overdoing it, but you should not be able to talk with complete ease, either."

n Heart health: Plan ahead to schedule another blood screening. Check the Herald & Review online calendar for daily opportunities of health screenings. Visit www.herald-review.com and click on the "calendar" tab to find health services offered in your area.

For instance, the Decatur Indoor Sports Center offers health screenings the second Wednesday of every month from 7 to 10 a.m. Services include bone density, body fat, cholesterol, glucose.;and prostate screenings at a reduced cost and free blood pressure.;checks by Decatur Memorial Hospital staff. For more information, call 429-3472.

The Macon County Health Department offers free blood pressure checks the first Tuesday of every month. Call 428-6988.

Decatur Memorial Hospital's Women's Health and Breast Center offers total lipid panel for cholesterol, triglycerides and blood sugar for $20. The screenings are scheduled from 8 to 10 a.m. Thursday, March 17, at the Sullivan Medical Center. Another is scheduled for 7 to 11 a.m. Thursday, April 7, at South Shores Imaging Center in Decatur. Fasting for eight hours before testing is recommended. For details, call the Women's Health Breast Center, 876-4377.

Bethany Carson can be reached at bcarson@;herald-review.com or 421-6968.