Browsed by
Tag: macronutrients

Break Out of a Weight Loss Plateau

Break Out of a Weight Loss Plateau

Comments 7 comments

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!

…

Read More Read More

Sports Nutrition for Peak Performance

Sports Nutrition for Peak Performance

Comments 2 comments
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!

…

Read More Read More

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

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

Comments 5 comments
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!

…

Read More Read More

Evelyn’s Weight Loss Battle Plan

Evelyn’s Weight Loss Battle Plan

Comments 2 comments
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.

…

Read More Read More

The Scale Won’t Budge

The Scale Won’t Budge

Comments 0 Comment
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.

…

Read More Read More

Chuck’s Meal Plan for Weight Loss

Chuck’s Meal Plan for Weight Loss

Comments 2 comments

Welcome back to The Diet Oracle! Today we’re continuing our latest installment of A Plan for Success. In this series, I want to show you how everyday people can make weight loss a reality, no matter their situation! With personalized strategies and custom meal planning, change is possible for anyone. Whether you want to improve the way you eat, lose weight, or get in shape, a plan that is perfectly tailored to your needs will ensure you reach your goals! Today, we’re going to create a weight loss meal plan for men that’s perfect for busy dads.

In this latest installment, we’ve been working with Chuck, our busy family man who’s come to the realization that his ole’ bod ain’t what it used to be. Though he used to dominate the field back in the glory days, a recent alumni game left him gassed and useless to his teammates. Ultimately, he’d like to lose 30 pounds, get back in shape, and reclaim some of his old stamina. Chuck wants results and he’s ready to make the changes that will bring back his A Game.

In the last post, we talked about the strategies that would help Chuck get more regular with his meals, make better choices when eating out, get those portions under control, and rein in his weekend nosh fest. Today, we’re going to get specific and create a weight loss meal plan for men that puts all the pieces together and delivers results!

…

Read More Read More

Chuck’s Plan to Lose the Gut

Chuck’s Plan to Lose the Gut

Comments 0 Comment

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.

…

Read More Read More

A Plan for Success: Jane’s Meal Plan

A Plan for Success: Jane’s Meal Plan

Comments 0 Comment

Remember Jane? She’s our busy wife and mom of 3 kiddos who’s hoping to finally lose the 25 pounds of baby weight she’s been holding onto and get into shape. She’s got a family vacation coming up and would like to have the energy and stamina to keep up with her busy crew. Jane is ready to make some changes and eager to see results!

In the last post, we talked about strategies that would help Jane improve her eating habits, reduce her calorie intake, and make exercise a priority. Today, I want to get more specific and share an actual meal plan that would help Jane shed the 2 pounds per week she needs to lose in order to reach her goal before the plane takes off in 12 weeks.

…

Read More Read More

A Plan For Success: Jane’s Battle Plan

A Plan For Success: Jane’s Battle Plan

Comments 0 Comment

So let’s get something going for our friend, Jane. She’s finally ready and committed to making some changes and just needs a solid action plan that will deliver results.

As you may recall from the last post, Jane has some leftover baby weight that she’d like to lose before an upcoming family vacation. She’d also like to get back in shape. Taking a closer look at the numbers, Jane is hoping to drop about 25 pounds in the next 3 months. Breaking this down further, she would need to lose approximately 2 pounds per week to reach her goal. Though this may not seem like much, creating a calorie deficit of 1000 calories per day will require consistency and commitment. She needs a battle plan.

Knowing that Jane is super busy and doesn’t want to be eating a different menu than the rest of the family, here are a few strategies that will ensure she’s creating that calorie deficit without demanding too much of her time and energy.

…

Read More Read More

%d