In the spirit of change, I’m going to jump into yet another diet and fitness regimen, giving you an up-close-and-personal look at the ins and outs of a promising plan that claims to help you shed body fat and gain lean muscle. As always, you’ll get my honest opinions both as a dietitian and as a regular ole’ human being.

Ready to dive in with me? This month I will be committing to Magnus Lygdback’s Start Strong 2024 Challenge. A trainer and lifestyle coach, Lygdback has made a name for himself training celebrities and helping them transform their bodies for the superhero and heroine roles they play on the big screen. Not planning on walking the red carpet anytime soon? He’s got you covered, too! He is serious about healthy eating, balanced nutrition, and training regimens that build strong and lean physiques, no matter your walk of life.

Why the Magnus Method?

So why did I choose the Start Strong 2024 Challenge? I first came across Lygdback on Youtube and appreciated his no nonsense approach to nutrition and fitness. I’ve yet to get a whiff of gimmicky B.S. and he values enjoying life! While his cutting plans certainly look challenging, he balances these days with meals that allow for indulgent favorites. He also emphasizes the importance of cooking delicious meals that are loaded with flavor and are fun to eat.

As far as the workouts go, I know I’ll be in for some serious sweat sessions! Magnus puts significant emphasis on strength training, but includes interval training and super sets for cardiovascular benefits as well. I have no doubt that I will both feel and see differences after completing these workouts.

What’s the cost?

Depending on the level of support you’re looking for, the Start Strong 2024 Challenge could be free or cost you up to $14.99 per month. Magnus has created some super helpful free content on his Youtube channel, including a look into his nutrition plan as well as sample workouts. If, however, you were wanting greater access to his catalog of workouts, more demonstration videos, his supportive community, and private Facebook group, these perks are all available on his app. Month by month, the app will cost you $14.99 following a free 7-day trial. An annual membership with the app is $99. Subscribers join the Challenge for no extra cost.

Aside from the app, Magnus states that a gym membership is required for most of his workouts. His training regimens incorporate everything from treadmills and bikes to squat racks and cable machines. So could you get away with doing the Challenge without a gym membership? I intend to find out! Though I do not currently have a gym membership, we’ve got a pretty good weight room in our basement plus plenty of space for me to get in some interval training. I know I’ll have to come up with substitutes for some of the exercises, so we’ll just see how much of a barrier that ends up being.

Icing on the Cake

What’s a challenge without a little cash prize? By subscribing to the app and officially joining the Challenge, you can enter to win some seriously fabulous prizes! Lygdback will be awarding loot for the best transformation as well as for top engagement. The Transformation Grand Prize winner will snag $1000 in cash, a set of Magnus Method bands, and a 30 minute Zoom call with Magnus himself. The Engagement Grand Prize winner will win 4 months of personalized 1:1 nutrition coaching, a set of Magnus Method bands, and–again–a 30 minute Zoom call with Magnus.

So what are my goals?

Though a dietitian, I am certainly not immune to ageing and the upward creep of the scale. And now that I’m in my 40’s, I have definitely noticed changes in my energy levels and where my body likes to store fat (helloooo muffin top!). More than ever, I want to stay committed to my health and fitness. With four busy boys at home, I need to be in tip top shape just to keep up with them! Though I don’t have a specific number of pounds I’d like to lose, I *do* know that I want to lose body fat and if possible, gain lean mass at the same time. I plan to take measurements along the way and will keep you posted!

The Low Down

Each week, I’ll share with you my experiences during the Start Strong 2024 Challenge. From the food plan to the daily workouts, you’ll get all the juicy details–the good, the bad, and the ugly. Each step of the way, I’ll be dishing out:

• My meal plans (breakfasts, lunches, snacks, and dinners)
• New recipes (both faves and flops!)
• Workout progress (both wows and woes!)
• My personal results

By the end, you’ll be able to decide whether the Magnus Method might be the right method for you!

Bottom Line

As a dietitian, I know better than most just how valuable support and accountability is. Could I design my own eating and workout plan and get results? You bet. But I love learning from others, getting fresh ideas, and being challenged to step out of my comfort zone. I look forward to getting inspired by the online community and letting someone else be the brains for once. Ha!

Here’s to a wonderful new year and all the opportunities it brings! What are your goals for 2024? Share them below!

Thanks for reading!

P.S. Looking for more diet reviews? Check out my previous posts here!

The post Start Strong 2024 with Magnus Lygdback appeared first on The Diet Oracle.

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.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

You’re burning less than you think.

When it comes down to it, many people greatly overestimate just how many calories they’re burning during exercise. Whether relying on machine readouts or overly optimistic calculators, they assume that their workouts must be churning through the maximum number of calories. As a result, they bump up their caloric intake and end up eating too much to make weight loss possible.

So let’s look at an example to see how this might play out. As a little thought experiment, let’s imagine that you’ve just slogged it out on the treadmill for 3 miles. You really pushed it and finished that 5k like a champ. How many calories did you burn? Depending on your size and conditioning, your run likely burned anywhere from 240-450 calories.

Since you totally slayed that run, you assume that you burned 450+ calories and adjust your diet plan accordingly. But in reality? Let’s say you actually burned the lesser amount. When mistakes like this are made repeatedly over time, any accrued calorie deficits will soon vanish and the scale will come to a dreadful standstill. Though you think you’re creating a 500 calorie deficit and should be losing a pound per week, you’re really only burning half that amount and the scale proves it. Most people simply are not burning as many calories as they think they are.

I find that in most cases, it’s best to base a meal plan on your typical activity throughout the day and then allow the calories burned from workouts to be icing on the cake. While I might shift calories around to ensure adequate nutrition to fuel and recover from workouts, most people do not need loads of extra calories for training bouts lasting less than an hour. If anything is needed, an extra snack will usually suffice.

You reward yourself with extra food after a workout.

The second workout blunder to watch out for is the reward mentality that dieters can fall into after a sweat session. You think to yourself, Man! I killed it in that cycling class today! I totally earned this brownie! Afterall, I’ve been soooooo good today.

Don’t get me wrong, I’m all for the occasional treat and they can even be worked into your eating plan. But chasing your gym class workout with a Snickers bar will negate those burned calories in the 60 seconds it takes to eat it. If you want to indulge in a treat, by all means work it into your meal plan and enjoy! Just don’t fall into the pattern of ‘rewarding’ a workout with extra goodies only to wind up blowing your calorie budget and hindering your goals.

You’re adding unnecessary sports drinks, bars, etc.

There’s just something about hitting the gym that makes people think they need whatever’s being sold at the snack bar. Smoothies, shakes, bowls, bars–the options can be endless! And while there is certainly a good use for many of these, most folks just don’t need them. These gym counter goodies usually end up being extra calories that negate whatever you just burned on the cycling deck.

So when should you consider snagging something from the snack bar? Here are a few situations where I’d recommend stopping by:

• You’re about to work out and it’s been a few hours since you’ve eaten (grab a piece of fruit or a low-fat yogurt!)
• You’ve planned an exceptionally long workout or back-to-back classes (grab a sports drink!)
• It’ll be a few hours before you get the chance to eat something after your workout (grab a small smoothie made with fruit and protein powder!)

The bottom line here is to watch out for extra calories that you don’t need and to pay attention to your calorie budget. If you do choose to fuel up at the gym, just be sure to choose wisely and work it into your meal plan.

You’re not lifting.

When it comes to weight loss, a lot of people think cardio, cardio, cardio! And while cardiovascular exercise certainly does burn calories, you are really missing out if you are not incorporating strength training into your routine.

Being stronger makes you better at pretty much everything, from running a 10k to loading groceries into your car. It improves your health and lengthens your life–but that’s not all! Strength training has an important role in weight loss as well!

Though weight lifting might not burn as many calories as a high-intensity cardio session, the calorie burn doesn’t end when you rack the weights. Because strength training involves a process of recovery, muscle growth, and adaptation, you can expect an increase in your metabolic rate into the next day and beyond! Call it weight training’s after burn effect.

Another benefit to focusing on strength? As your body responds to training and gets stronger, you will increase your lean muscle mass. This is a huge plus for anyone who has lost weight (and as a result, some amount of muscle) or who is getting older and seeing the decline in muscle that can come with age. Muscle is a metabolically active tissue–even at rest–and increases can help to stave off the effects of weight loss and aging.

So if you’ve been trying to lose weight and just aren’t seeing results, consider adding a solid strength training routine to your strategy!

You’re not pushing yourself.

One of the benefits of working out is that, with a happy mixture of training, nutrition, and rest, our bodies get stronger and better over time. We don’t stay the same–we adapt in order to meet the challenge and rise to greet the next one.

This also means we get more efficient. That workout that totally killed you a few weeks ago is so much easier today. The thought of running a single mile seemed impossible before, but now you’re thinking of signing up for a 5k. Your body gets better at what you make it do.

So let me ask you something. These days when you lace up and get after your workouts, where is your head at? Do you zone out and let your mind wander? Or does your workout demand your focus and attention? Whether you’re hitting the gym or hitting the trail, if you can do your workout on autopilot it is time to take it to the next level.

If you’ve been working out consistently and the scale is no longer moving, you have double the reasons to push your training sessions. Climb higher, bike farther, run faster, lift heavier. Challenge yourself each and every time you lace up and you’ll be blown away by the changes–both in your fitness and your physique!

You’ve been doing the same workout for months.

If it’s been a number of weeks (or months!) since you switched up your routine, it’s time to get a refresh. Remember what I was just saying about efficiency and all that? Well you can bet if you’ve been logging the same workout week after week, your body is now a well-oiled machine and can grind that session out with much less difficulty than before. Your muscles remember the movements and have gotten better at doing them–a phenomenon appropriately termed ‘muscle memory.’

This is good right? Most definitely. But resting on your laurels isn’t going to give you results–either under the bar or on the scale. If you want to maximize that calorie burn, don’t get too cozy in your routine. Pick a new group exercise class. Add a fartlek to your run (yeah, that’s a real thing). Get with a strength coach and start training. Find ways to challenge your body in new ways. Not only will you burn more calories, but you might just find your next favorite workout!

You work out…and then take the elevator.

When it comes to physical activity, there are two main categories. There’s the purposeful exercise you do to get your heart rate up and break a sweat–the training you do to get stronger, faster, and better at your favorite activities. Then there’s what we call ‘incidental activity,’ the activity you get throughout the course of the day. It’s all those little things you do from running errands and chasing kids to mowing the lawn and taking the stairs. Ultimately, it’s the combination of your purposeful and incidental activity along with your basal metabolic rate and digestion that make up your daily total energy expenditure.

When you go out of your way to work out everyday, it can be so tempting to let incidental activity go by the wayside. You feel like you’ve checked that box so why bother taking the stairs? But it’s this mentality that can cost you results on the scale. While it’s great that you’re making a point to exercise, 45 minutes on the elliptical simply won’t compensate for an otherwise sedentary lifestyle!

Seek movement every opportunity you get! You’ve heard the list before but it bears repeating. To sneak in extra activity throughout the day, make a point to:

• park further away from the office, grocery store, etc.
• get outside when you’re on break and take a stroll
• take the stairs instead of the elevator
• go on a bike ride with the kids
• take the dog for an extra walk
• do calisthenics during the commercials
• try a yoga video before bedtime
• wash the car by hand
• organize the garage
• do some yard work
• deep clean the house

An active lifestyle isn’t just about logging a sweat session 4-5 times per week. It’s about finding ways to bring movement into your day-to-day routine and get up off your assets. To put it simply–move it and lose it!

Benefits Beyond Weight Loss

I’d like to emphasize that the benefits of exercise extend far beyond weight loss. The health benefits of regular physical activity simply cannot be understated. For this reason, I believe it is essential to establish fitness as a goal in its own right.

Too often I have seen fitness get chucked out the window when a person has reached (or given up on) their weight loss goal. I get it. It’s tough squeezing workouts into an already overfull schedule and maybe you don’t really like exercise…yet. But I promise you, the benefits of exercise–for today and tomorrow–are very much worth breaking a sweat for. Not convinced? Just look at this list of known ailments and conditions that are either prevented or improved with regular physical activity!

• Cancer
• Heart disease
• High blood pressure (hypertension)
• High cholesterol (hypercholesterolemia/dyslipidemia)
• Type 2 diabetes
• Osteoporosis
• Sarcopenia (muscle wasting)
• Constipation
• Stress and anxiety
• Depression
• and so many more!

To date, studies have found FORTY chronic diseases and illnesses that can be prevented or delayed with regular exercise! So regardless of whether you’re trying to lose weight, don’t lose out on the incredible benefits of getting active! Keep pushing yourself, watch out for these workout blunders, and soon you’ll reap the benefits both for your waistline and your health.

P.S. Want to learn more about how to overcome a weight loss plateau? Check out this post!

References

Van Dale D, Schoffelen PF, Ten Hoor F, Saris WH. Effects of addition of exercise to energy restriction on 24-hour energy expenditure, sleeping metabolic rate and daily physical activity. Eur J Clin Nutr. 1989 Jul;43(7):441-51.

Gilliat-Wimberly M, Manore MM, Woolf K, Swan PD, Carroll SS. Effects of habitual physical activity on the resting metabolic rates and body compositions of women aged 35 to 50 years. J Am Diet Assoc. 2001 Oct;101(10):1181-8.

Lazzer S, Boirie Y, Montaurier C, Vernet J, Meyer M, Vermorel M. A weight reduction program preserves fat-free mass but not metabolic rate in obese adolescents. Obes Res. 2004 Feb;12(2):233-40.

Lemmer JT, Ivey FM, Ryan AS, Martel GF, Hurlbut DE, Metter JE, Fozard JL, Fleg JL, Hurley BF. Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Med Sci Sports Exerc. 2001 Apr;33(4):532-41

Warburton DER, Nicol CW, and Bredin SSD. Health Benefits of Physical Activity: The Evidence. CMAJ. 2006 Mar 14; 174(6): 801–809.

The post Workout Blunders that Hinder Weight Loss appeared first on The Diet Oracle.

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.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Weight Loss Strategies

Remember Evelyn? She’s our busy caretaker who spends her days helping out her parents and chasing sweet grandbabies. Nearing 60 herself, Evelyn is no stranger to the changes that come with age, especially the big one–menopause. Going through ‘the change’ has certainly been no walk in the park and to add insult to injury, Evelyn’s gained 15 pounds seemingly overnight. She’s made a few attempts to lose the weight, but without much success. Her old dieting tricks just don’t seem to work anymore. She needs a new plan that will help her lose those stubborn pounds before she loses her mind!

So let’s get something going for our friend, Evelyn, shall we? Aging and menopause can be tricky to navigate, but with a little grace and some fresh strategies, Evelyn can lose the weight and achieve her goals!

Crunching the Numbers

It’s time to do a little math and figure out a weight loss plan that will be perfect for Evelyn’s needs. If we assume that Evelyn is 5’3″, 150 pounds, and 58 years old, she would need roughly 1500-1700 calories per day to maintain her weight, taking into account a bit of light activity. In other words, if Evelyn eats an average of 1600 calories per day, her weight will remain stable and she’ll neither gain nor lose a pound.

Now if you’re thinking to yourself, ‘Gosh that doesn’t seem like much,’ you are right! My friends, 1600 calories isn’t a lot and it certainly doesn’t offer much in the way of wiggle room. You quickly see why weight gain happens so easily as we age, especially if physical activity isn’t a priority.

Furthermore, you can also see why weight loss becomes a tricky proposition. If, say, we wanted to help Evelyn lose about a pound per week and so cut out 500 of those precious calories, she’d be down to a measly 1000-1200 calories per day. This is an amount most dietitians would be hesitant to recommend. Such a low calorie level is not only difficult to sustain, but will also lead to nutritional deficiencies and increased risk of muscle loss.

Fortunately, a calorie deficit does not have to be created through diet alone. Because she has such a limited calorie budget to begin with, adding physical activity will be key to creating that calorie deficit without subsisting on starvation rations. And, more importantly, that same physical activity will also help Evelyn regain strength and reach her fitness goals. I’d call that killing two birds with one stone!

Take Inventory

When dealing with a limited calorie plan, keeping an accurate food journal becomes essential. It is just too easy to blow that calorie budget with a nibble here, a nibble there. A food log will also help Evelyn see the nutritional quality of her food choices and to what extent her diet is (or isn’t) balanced.

In order to lose about 1 pound per week, Evelyn should begin with a 1300 calorie plan combined with 45-60 minutes of daily moderate to vigorous physical activity. Keeping a food journal will help her stick to this plan, monitor her progress, and get results. With consistency and commitment, Evelyn will be able to gradually lose the 15-20 pounds she hopes to lose and attain her goal weight within 4 to 5 months.

Here are a few extra food journaling tips:

• Choose a food journaling website or app such as SparkPeople or MyFitnessPal. These are fantastic tools that make food journaling so much easier. Even better? They’re free so you can try both and see which you prefer! Be sure to also check out their apps for easy journaling on the go!
• Measure everything for at least two weeks. Though time consuming, a food journal will only be as accurate as your measurements. If you’re going to make the effort to keep a food log, make it count and do it right!
• Most food journaling websites and apps also include handy exercise trackers. Logging your minutes of physical activity will give you a great sense of accomplishment as well as an estimate of calories burned. Though not 100% accurate, you’ll at least get sense of how many calories you’re burning and whether or not you’re close to reaching your target.

Protein Power for Weight Loss

Though calories often take center stage where weight loss is concerned, a person’s macronutrient intake also deserves attention. Macronutrients include those nutrients which give our bodies calories, namely carbohydrate, protein, and fat. (Alcohol is a fourth source of calories, though not technically considered a nutrient since our bodies do not require it.) They also play important roles in everything from energy metabolism and performance to vitamin absorption and immunity.

Protein, in particular, is a nutrient deserving extra attention. Whenever a person is losing weight, fat is not the only thing being lost, sad to say. Because a calorie deficit places a person in a ‘tearing down’ mode, muscle mass is also affected and can be lost to varying degrees. To minimize this undesirable impact on our muscle, a person MUST consume enough protein to provide the body with the building blocks essential to ongoing muscle support and maintenance. Let’s look at how Evelyn should work this important nutrient into her own weight loss strategy:

• Based on Evelyn’s particular weight loss plan and current physique, she should strive for 90-100 grams of protein per day (1.3-1.5 g protein per kg body weight). Given her typical carb-heavy diet, this may initially seem like a lot, but will be essential to her health and fitness.
• If Evelyn follows a 1300 calorie plan, this would mean about 30% of her calories should be coming from protein choices. That handy food journal she’s been keeping will really help her hit this target.
• Added bonus? Protein-rich meals are more satiating due to the fact that protein takes longer to digest and absorb. In other words, upping her protein intake will make sticking to her calorie plan much easier!
• When it comes to protein, there are lots of options! Though animal-based foods (e.g. meat, poultry, fish, dairy, and eggs) provide the most complete and bioavailable sources of protein, there are many excellent plant-based options as well, such as soy, beans, legumes, nuts and more.

That Sweet Tooth

Not gonna lie, it’s hard to lose weight if you’re eating very much sugar. Why? Sugar is a simple carbohydrate that provides a quick source of energy with no staying power. It adds calories that most people can’t afford and little to no nutritional value.

While this doesn’t mean that you have to completely eradicate any and all sweetness from your life, it does mean that you have to fit it (sparingly) into your calorie plan. A good rule of thumb? Calories from added sugars should not exceed 10% of your daily budget. In Evelyn’s case, this would mean that no more than 130 calories (or 32 grams) should come from sugar or sugary treats.

Not sure where sugar is sneaking into your diet? Check out this little round-up of the usual suspects:

• Any added sugars such as white sugar, brown sugar, honey, syrups, agave nectar, and the like
• Candy and chocolate
• Ice cream, cookies, and desserts
• Pastries and muffins
• Nutella (there, I said it)
• Sugar-coated dried fruits
• Sugar-laden cereals, ‘health’ or ‘energy’ bars, and flavored yogurts
• Coffee and tea drinks containing anything other than the brew and water or milk
• Regular soda, cocoa, cider, and juice
• Alcoholic drinks with mixers

Notice that juice is on the list. Even if it says in big ole’ letters NO SUGAR ADDED, juice is still incredibly high in sugar. Why? Because it contains multiple servings of fruit worth of sugar without the accompanying fiber. Just ask yourself, what would be more filling? A 12-ounce glass of orange juice or the 3 to 4 ORANGES it would take to make that glass of OJ? Don’t get me wrong, juice certainly has nutritional value and can have its place in a healthy diet, but when you’re cutting back it’s better to eat your calories, not drink them.

Learn to Make Better Choices when Eating Out

Let’s be honest here. Regular restaurant dining will bounce that calorie budget before you can say, ‘Check, please!’ Considering that the average restaurant meal provides well over 1000 calories, it would be near impossible for our Evelyn to stick to her 1300 calorie plan without some serious restaurant recon. Though my bottom-line recommendation would still be to dine-in at home, here are some tips to help the dieting diner navigate a restaurant menu.

• Many restaurants now offer healthier options and nutrition information either printed right on the menu or available upon request. Take advantage and choose something that fits into your plan!
• To cut back on those big restaurant portions, opt for a half-plate or lunch-sized version of the entrée you wish to order.
• Choose menu items with cooking methods that add little or no fat, such as grilling, broiling, roasting, and steaming
• Steer clear of those that do add considerable fat, such as frying, pan-frying, and sauteeing
• Be wary of fat-laden toppings, dressings, and sauces. You can always request they be served on the side so that you control how much is added to your food.
• Know that salads aren’t always the best choice! Thanks to all the goodies they pile on top, many restaurant salads are well over 1000 calories!
• As always, think about your drink! Help keep your calories in check by ordering something without any.
• If all else fails, remember that an easy way to cut the calories of any dish in half is to split it with a friend!

Get Strong

If Evelyn is serious about regaining strength and getting back in shape, losing weight is not enough. She must begin an exercise program that will build muscle and challenge her body to get stronger. Though I would advocate that she seek out a qualified personal trainer or strength coach to design a program for her, an initial at-home routine that incorporates classic body weight exercises would also be a great place to start.

The benefits of strength training go far beyond having ‘toned’ muscles. Not only would Evelyn have the strength to chase those grandkids and assist her elderly parents, but she would also be warding off the muscle loss that can happen with age. Strength training also has the added perk of giving a sluggish metabolism the wake-up call it needs, boosting metabolic rate for up to 48 hours post-workout. I cannot emphasize enough the importance of a solid strength training program at all ages and all stages.

To round out her exercise routine, I would also recommend Evelyn get back into the pool or seek out the group classes she used to enjoy. Not only does this sort of exercise burn calories for weight loss, but the health benefits are beyond measure. From heart disease and blood pressure to diabetes and cancer risk, regular exercise can improve existing health problems and prevent new ones from surfacing.

When it comes down to it, you just can’t beat a great workout that gets your heart rate up and puts a smile on your face! By choosing activities you love, you’ll boost your stamina, relieve stress, improve your health, and burn calories all at the same time!

Final Thoughts

Remember that change doesn’t have to happen overnight! If you find yourself relating to Evelyn and her goals, try picking just one or two of these strategies to begin with and slowly implement the rest over several weeks. (Food journaling would be a great place to start!) Though aging and life’s changing seasons can present their own challenges, it is still possible to lose weight and achieve your fitness goals!

Want to see this game plan in action? Next time, we’ll pull together a meal plan that connects all the dots and puts these weight loss strategies to work!

(If you liked this post, check out these other posts in the Plan for Success series!)

The post Evelyn’s Weight Loss Battle Plan appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! Today I’m excited to share with you the next installment in A Plan for Success! In this series, I show how everyday people can reach their goals with personalized weight loss strategies and custom meal planning help. From identifying obstacles and establishing a goal to developing individualized tactics and a sample meal plan, I’ll demonstrate step-by-step how to make weight loss a reality, no matter the circumstances!

So without further ado, allow me to introduce you to our fictional friend, Evelyn. I suspect that if you have ever struggled with stubborn pounds, her story will sound all too familiar.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Story

Changing Seasons

Ask anyone and they’ll tell you, Evelyn is the heart of her family. She is all at once a daughter, wife, mother, and now one very happy grandma! Between checking in on her aging parents and babysitting the grands a few days per week, Evelyn finds herself as busy as ever.

Life’s theme these days has definitely been all about change, including the big one–menopause. As if adjusting to an empty nest wasn’t enough, going through ‘the change’ has been no walk in the park. Between the hot flashes, brain fog, and raw emotions, Evelyn often wonders who’s driving this crazy train! And, just to add insult to injury, she’s also gained a good 15 pounds seemingly overnight. She can’t really think of anything she’s doing differently, and so figures her metabolism must be yet another casualty of the Big M.

Typical Diet

Evelyn describes her eating habits as ‘pretty normal.’ She’ll have something quick for breakfast, like instant oatmeal or a muffin, alongside a couple cups of coffee with creamer. Lunch varies, but is usually eaten at home. She might make herself a sandwich or warm up leftovers and she always tries to throw in a serving of fruit or veggies for good measure.

Dinner is definitely the most variable meal in her day. Now that the kids have flown the coop and started families of their own, Evelyn and her husband often grab dinner at one of their favorite restaurants or order take-out. Though Evelyn used to love cooking, 25+ years of heavy lifting in the kitchen has left her more than a little burnt out.

While she doesn’t particularly see herself as a snacker, Evelyn confesses to having quite the sweet tooth. She tries to exercise a little restraint, but who is she kidding? By mid-afternoon, she’s ready for chocolate and pretty much any kind will do.

Fitness

Evelyn admits that exercise has slowly gone by the wayside over the last 5 or 10 years. Though she used to be an avid swimmer and enjoyed taking group classes at her neighborhood gym, Evelyn can’t think of the last time she swam a lap. She can feel that she’s gotten weaker over the years and doesn’t like the hit her stamina has taken as a result. Afterall, she’s got grandbabies to chase!

Stubborn Pounds

Evelyn has made a few attempts to lose the weight, but without any real success. She used to have no trouble dieting to keep her weight in check, but that’s all changed, too. It just seems like no matter what she does, the pounds simply will not come off.

Despite these set-backs and frustrations, however, Evelyn is determined to be successful. Aside from the aggravation of pants that won’t zip, recent lab work hasn’t been looking so good either. With a family history of both diabetes and heart disease, she knows she needs to take action now. Ultimately, Evelyn wants to lose those stubborn pounds, regain her strength, and protect her health; fitting into her old swimsuit will just be icing on the cake!

Evelyn’s Obstacles

Goals worth achieving are seldom easy, and Evelyn here is no exception. Though she is motivated and determined to make changes and get results, losing weight is rarely a cake walk. So let’s take a moment to identify the very real obstacles that Evelyn will face on her weight loss journey.

• Despite nearing retirement age, Evelyn’s days are full to the brim. She’s committed to caring for her parents and helping with the grandkids, but often feels worn out by the end of the day and less than motivated to exercise.
• Without an army to cook for, Evelyn and her husband have started eating out multiple times per week. While this is certainly enjoyable, restaurant meals are notoriously high in calories and can make weight loss difficult for even the most dutiful dieter.
• Based on her eating habits, there’s a good chance Evelyn is consuming much more sugar than she realizes and will need to cut back if she is serious about losing weight and improving her health.
• After so many years of cooking for her family, Evelyn has lost the motivation to get back into the kitchen. Any realistic meal plan will have to take this into consideration.
• Over the last decade, Evelyn has let exercise go by the wayside and with it, her fitness. As a result, she has likely lost significant muscle mass.
• While age can and does contribute to less than favorable changes to metabolism, the combination of an increased caloric intake, a decrease in physical activity, and a decrease in metabolically active muscle is most definitely a recipe for weight gain.
• And finally, menopause can certainly add its own challenges to any weight loss effort. In particular, changes in fat distribution, fatigue, mood swings, and possible changes to metabolism can each throw a wrench into even the best of plans. Though frustrating to be sure, these obstacles are not insurmountable and can each be dealt with.

Embrace change!

As Evelyn herself has noted, this season of life is all about change, so what better time to embrace the changes that will improve her health, elevate her wellbeing, and enable her to achieve her goals? It will take commitment and at times, even a stubborn will to succeed, but with the right plan in hand, she can do it!

Next time, we’ll start to piece together the weight loss strategies that will equip Evelyn to reach her goals. And who knows? Perhaps you’ll learn a trick or two that will help you on your own weight loss journey! Thanks for reading and don’t stop chasing down your goals!

If you’d like to read other posts in this series, check them out here!

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