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Workout Blunders that Hinder Weight Loss

Workout Blunders that Hinder Weight Loss

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weight loss exercise

Is your workout standing in the way of your weight loss goals? Though diet and exercise might go together like Batman and Robin, I have shocking news for you. Despite everything you’ve ever heard or read, one inconvenient truth remains. Physical activity is not always associated with weight loss. While exercise certainly does burn calories and can help with creating that calorie deficit, breaking a sweat is no guarantee that the scale will move. Why is that, you ask? Today I’m sharing with you some of the sneaky ways your workout might be hindering your weight loss goals. We’ll take a look at 7 common workout blunders and more importantly, what you can do to get the most out of your sweat sessions–whether you’re under the bar or on the scale.

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Break Out of a Weight Loss Plateau

Break Out of a Weight Loss Plateau

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There’s nothing quite so deflating as the dreaded weight loss plateau. It takes a lot of time, discipline, and raw effort to lose weight. Stepping on the scale and seeing no change can be a real heart breaker. So what do you do? Give up on your goals? As tempting as that may be, know that weight loss plateaus can be overcome!

In today’s post, I’m going to share with you the strategies that will help get you off that plateau and back to seeing results. Though it may take a little trial and error and a willingness to switch up your game, these tweaks have helped many of my patients and clients continue their weight loss journeys. So if you’ve ever found yourself staring down a scale that just won’t budge, this post is for you!

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Sports Nutrition for Peak Performance

Sports Nutrition for Peak Performance

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sports nutrition

When it comes to nutrition for sports and performance, many athletes and active individuals behave as though they’re cramming for an exam. Having neglected a balanced diet, they assume that buying the right protein bar or sports drink will somehow compensate for their otherwise poor choices.  Don’t let all of your hard work go to waste!  Invest the time and effort in a nutritious diet and you will certainly earn back some serious dividends both in your health and in your performance.  With these sports nutrition tips, you can make every bite and every workout count!

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A Plan for Success: Evelyn’s Meal Plan for Weight Loss

A Plan for Success: Evelyn’s Meal Plan for Weight Loss

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meal plan for weight loss

Welcome back to The Diet Oracle! In today’s post, I’m sharing with you a meal plan for weight loss that’s perfect for anyone who’s ever struggled with stubborn pounds. Though weight loss plateaus can leave you feeling frustrating and deflated, they can be overcome! With personalized strategies and custom meal planning, you can get results and reach your goals!

In this installment of A Plan for Success, we’ve been looking at Evelyn’s story. She’s a busy wife and grandma who’d like to lose some extra weight but just can’t seem to make any headway. To muddle things further, Evelyn is going through menopause and suspects that her metabolism has been yet another victim of the ‘big change.’ Regardless of these setbacks, Evelyn is determined to do whatever it takes to lose those extra pounds and regain her fitness. After all, she’s got grandbabies to chase!

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Three Strategies for Easy Weight Loss

Three Strategies for Easy Weight Loss

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Weight loss

When it comes to weight loss, don’t discount the small things. Though drastic measures may be tempting in moments of desperation, lasting weight loss can be yours with a few tweaks here and there. Don’t get me wrong–weight loss almost always requires due diligence and ongoing commitment. But! With these three strategies for easy weight loss, you can lose pounds without too much heartache. Small changes really can deliver big results!

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Evelyn’s Weight Loss Battle Plan

Evelyn’s Weight Loss Battle Plan

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weight loss strategies

Welcome back to The Diet Oracle! If you’ve ever been startled by the number on the scale or stumped by stubborn pounds, then this one is for you! Today’s post is all about the weight loss strategies that will help you shed pounds and get results, whether you’re a spring chicken or a fine wine.

Weight gain can sneak up on the best of us—particularly so as we age. Oftentimes the extra weight seems to appear overnight and getting rid of it? Good grief! Like a bad houseguest, these pounds show up uninvited and then refuse to leave!

Though it may seem like your pants will never zip again, know that weight loss is possible at any age! With the help of our fictional friend, Evelyn, I’m going to show you how to deal with life’s curve balls and a scale that just won’t budge. You’ll see that with customized weight loss strategies, there’s no age limit on reaching your goals! So follow along as we put together yet another Plan for Success.

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The Scale Won’t Budge

The Scale Won’t Budge

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End a weight loss plateau

If you’ve ever set your sights on losing some weight, there’s a good chance you’ve experienced what all dieters dread: the unholy weight loss plateau. What the heck is going on here? You followed your plan. Got in your workouts. You even skipped the whip on your latte! So why didn’t that number on the scale go down?? One minute you were on top of the world, but now you just feel like a deflated balloon.

Though you might not have lost any weight, don’t lose heart! Keep in mind that plateaus are normal and happen to even the most dutiful dieters–just ask our friend, Evelyn! A stalled scale can happen for a number of different reasons, some within your control, others not.

Today we’re going to take a look at what you can do get yourself back on track. With a little due diligence, you can overcome that weight loss plateau and see the number on the scale go down.

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Chuck’s Plan to Lose the Gut

Chuck’s Plan to Lose the Gut

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Happy Friday and welcome back to The Diet Oracle! In our second installment of A Plan for Success, we’re looking at the all-too-common case of Chuck–a hardworking family man who’s decided it’s time to lose the gut and get back in shape.

As you may recall, Chuck would like to lose 30 pounds. Though he didn’t have a particular timeframe in mind, this will be important to nail down before we really dig into the details of meal planning. Let’s say he agrees that 2 pounds per week would be doable, giving us a rough timeframe of 15 weeks, or about 4 months.

Crunching the Numbers

So let’s do a little math, shall we? If Chuck want to lose the gut, he’s going to have to create a calorie deficit and lose some weight. Given that 2 pounds of body weight contain about 7000 calories of energy, Chuck would need to create a calorie deficit of about 1000 calories per day in order to reach his goal (7000 calories/7 days in a week). He can do this by reducing his current food intake and boosting his daily activity.

Now, looking at his typical eating habits, I cannot even begin to estimate his usual intake–it’s all over the board! Some days he misses multiple meals, other days he’s eating out at restaurants. And how about those weekends? There’s a good chance he’s putting down over 3000 calories in snacks alone! For Chuck, there’s no such thing as a ‘usual’ intake, that’s for sure.

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What’ll ya have?

What’ll ya have?

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So a guy is trying to lose weight and is looking for ways to cut calories.  While he doesn’t want to give up alcohol completely, he knows his weekend six-pack isn’t doing his gut any favors.  The solution?  He switches to liquor because beer, as everyone knows, is sky-high in calories because of all the carbs.  Problem solved! 

Sound familiar?  Over the years, I have heard this one over and over again.  In an effort to lose weight, dieters switch from ‘fattening’ beer to wine or hard alcohol, believing the latter options are more diet-friendly.  But are they?

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A Plan for Success: Meet Jane

A Plan for Success: Meet Jane

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If New Year resolutions are any evidence, it is easy to set goals but hard to actually make anything of them. So often we know what we’d like to see happen and yet get totally stalled by the how. But not to worry! Though changing habits is hard, a clear action plan will boost your confidence and ensure you are taking the right steps to achieve your goals.

Over the next series of posts, I’ll be walking you through a few all-too-familiar scenarios and demonstrate just how to make weight loss goals a reality. To kick things off, we’ll begin with our fictional friend, Jane.

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