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If you follow your customized Total Health Protein-Rich, Favorable- Carbohydrate Menu Options and have a large body frame, you can expect to lose 2 to 4 pounds of excess weight the first week or 8 to 10 pounds per month. If you have less weight to lose or a small or petite body frame, you can expect to lose 1 to 2 pounds of excess weight a week or 6 to 8 pounds per month. If you experience a prolonged period of little or no weight loss, your customized menu should be adjusted to "jump-start" renewed weight loss. If you experience such a plateau, simply cut your carbohydrate consump- tion at each meal in half. If this doesn't work, you may want to consider the following "12 Tips for Breaking a Weight Loss Plateau." 12 TIPS FOR BREAKING A WEIGHT LOSS PLATEAU 1. Watch out for unsuspected carbohydrate sources. Don't for- get about chewing gum, cough drops, and breath mints. Many times we forget that 1-2 grams of carbohydrates per stick of gum, breath mint, etc., can add up by the end of the day. 2. Make sure you're eating enough protein at each meal. You may not be eating enough protein at each meal. Remember to adhere to your daily protein requirement based on your body frame size as oudined in the Total Health plan. 3. Be sure to eat at your scheduled times. A frequent eating schedule will provide a constant source of energy wirhout the insulin rebound. Remember to eat every 314 to 4 hours, and don't skip meals or snacks! When you don't eat, your body will go into a conservation mode, and you will quit losing weight. 4. Reduce your carbohydrate intake. You may need to reduce your carbohydrate intake even further in the beginning if your body is resistant to weight loss. 5. Increase your exercise. Following the exercise recommenda- tions in Part IV, "Exercise: How to Get Started and Why" (page 113) will help to increase weight loss. 6. Check the label on your vitamins. Certain vitamin mixtures may contain carbohydrates. Colloidal or liquid mineral mixtures often include a juice formula containing sugars. Be sure to check the carbohydrate amounts on the label. 7. Avoid excessive use of alcohol. Even though I recommend distilled spirits or hard alcohol over beer and wine because of their zero carbohydrare content, it still contains calories. Excessive alcohol consumption can stimulate an insulin response, slowing your weighr loss efforts. Remember to drink alcohol in moderation. 8. Be aware of medications. Several different types of medica- tions, from HRT (hormone replacemenr therapy) to serotonin- producing antidepressants such as Prozac and others, may lead to weight gain. Here are a few medications also on the weight gain list: birth control pills, diuretics, antihistamines, anti-inflammatory drugs, blood sugar-lowering medications, and antibiotics. 9. Avoid excessive sodium intake. Check the labels of foods for sodium content and refrain from excessive use of salt, which may cause fluid retention. 10. Exercise portion control.