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!

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. Thanks for your support!

So what is a weight loss plateau?

Before we get going, we’d better get our definitions straight. A weight loss plateau is a loose term, but generally describes a situation where after enjoying a number of weeks or months of steady weight loss, the scale comes to an unexplained standstill. Despite every effort to carefully follow your calorie and exercise plan, the scale just won’t budge and it hasn’t for a few weeks or more. Could anything be more exasperating?

One caveat I’d like to make at this point is to not confuse natural fluctuations in your weight and the occasional steady scale with an actual plateau. I can’t tell you how many times I’ve had a forlorn dieter in my office lamenting their lack of results only to remind them that they actually have been losing weight, just not at the breakneck pace seen on many weight loss reality shows. Dropping 5 pounds in a month is not nothing. Don’t confuse your unrealistic expectations with a weight loss plateau!

But First, the Usual Suspects

Before we dig into how to deal with stalled results, let’s be sure to rule out alternative explanations. Sometimes you’re not really in a weight loss plateau but rather a discipline slump. It happens to most everyone!

Sticking to a weight loss plan for weeks or months (and for some, years!) can really take a toll on your motivation. So you start to skip workouts. And measuring portions goes by the wayside. Food journaling? You haven’t logged a morsel in weeks. In this situation, the solution is all about revitalizing your plan and getting back to the fundamentals. With most of my clients, a few fresh tactics and a renewed commitment to that food log gets their weight loss back on track. Here are just a few of my typical recommendations:

• Measure all portion sizes, especially ALL added sources of fat and sugar
• Food journal and track all calories (Consider an online app or website like SparkPeople or MyFitnessPal!)
• Limit restaurant dining and takeout
• Limit liquid calories
• Avoid excessive calories as a reward for working out
• Stay on track over the weekend

If you’ve loosened your grip on the reins in any of these ways, I’d heartily encourage you to start there first. Take an honest look at what you’ve been doing and see if there are areas where you’ve lost a bit of due diligence. Remind yourself of your goals, commit to making the necessary changes, and soon the scale will start to change, too!

Breaking out of a Weight Loss Plateau

But what if you’ve been faithfully following your plan and yet to no avail? You’ve been sticking to your guns, tracking calories, and haven’t deviated one bit–what then? Perhaps it’s time to consider whether you might be in a weight loss plateau.

Though a stuck scale can be extremely frustrating and disheartening, don’t let it stop you from chasing down your goals! Today we’re going to be looking at the strategies that will help you overcome this familiar hurdle and start seeing results again. By asking yourself a few important questions, you can solve the mystery of your weight loss plateau!

Are you on the right calorie plan?

It can be tricky figuring out the right calorie level for weight loss. Though online calculators can be extremely helpful, they aren’t precise for everyone. Sometimes finding the best calorie level can take a little trial and error. If the first calorie plan you pick doesn’t work, don’t give up! With a few tweaks, you can figure out what works best for you.

This is where keeping an accurate food journal becomes extremely helpful. If, for example, you’ve been carefully following an 1800 calorie plan and walking 4 days per week without results, you can use this information to formulate a revised plan. One solution might be to reduce your calories to 1600 calories per day and add 3 days of strength training to your routine. Continue to log your food and activity and then see what happens.

Those two changes might be enough to get the scale moving in the right direction. If not, continue to tweak and modify until you start losing weight. Remember, though, that weight loss doesn’t happen overnight. Give it a week or two before you decide that your plan isn’t working.

Generally speaking, most dietitians do not recommend weight loss plans less than 1200 calories per day, though there’s always the occasional exception. Such a low caloric intake is hard to sustain over time and leaves a person vulnerable to nutrient deficiencies. If you’ve ever tried sticking with one of those 800 calorie plans, you know what I’m talking about! You’ll find yourself constantly hungry and thinking of little else besides FOOD. That is not an equation for success!

How much weight have you lost thus far?

Once a person has lost a significant amount of weight–let’s say 5% or more of their starting weight–it’s very common to see their results begin to taper off. Despite being faithful to the plan, the scale just won’t budge. Why does this happen?

To put it simply, when you’ve lost a number of pounds, you are quite literally a smaller person. Given that metabolism is the ongoing building up and tearing down that’s constantly going on in the body, a person who weighs less has less tissue to support and maintain. Furthermore, you are also carrying less weight around–yet another source of caloric expenditure. As a result, when you lose a significant amount of weight, you don’t need as many calories.

So if you’ve lost 5-10% of your body weight but you’re no longer getting results with your plan, it might be time to reduce your calories (or increase your physical activity) to make up for the likely changes in your metabolism. Start by reducing your intake by 200-300 calories per day, log your efforts carefully, and check your weight every week or so. This adjustment might be just what you need to start losing weight again.

What do your macros look like?

For some people stuck in a weight loss rut, changing up their macronutrients (or ‘macros’) can be really helpful. Macronutrients are the three nutrients that provide our bodies with calories–namely, carbohydrate, protein, and fat. (Alcohol also provides calories but is not essential for health, so it’s not considered a nutrient.) All should be included in a balanced diet, but switching up your breakdown can really enhance your goals. Whether you’re a runner fueling for the next race or a mom who just needs energy to get through her busy day, the right balance of macros can make a huge difference.

If you’ve been following the same plan for a span of weeks or months and your results have come to a standstill, it might be time for fresh tactics. Our bodies have an amazing ability to adapt to our various behaviors (within limits), and that includes the way we choose to eat. Switching things up can be a great way to get the scale headed in the right direction.

If you’ve been food journaling, take a look at your nutrient breakdown. Are carbs eating up the lion’s share of your calories? Try reducing your percentage to perhaps 40% and increase your protein and fat percentages accordingly. Give it a few weeks and see if that makes a difference. Have you been following a very low-fat diet? Try increasing your fat percentage to 30% and see if that helps, again adjusting your other macros accordingly. It is okay to experiment with your diet plan to find what works best for you!

While calories are very much king when it comes to weight loss (it’s hard to beat physics!), macronutrients are an important–if not essential!–consideration when you’re trying to lose weight. If you find yourself stuck in a rut, switch things up! That might just be the catalyst you need to start seeing results again.

What’s the timing of your meals?

When it comes to how often you should eat, you’ll find a never ending litany of opinions!

• You should eat small, frequent meals to keep your metabolism humming!
• Avoid eating too often–you’ll only end up getting in too many calories!
• Don’t ever eat past 6pm!
• Never skip breakfast!
• Intermittment fasting is the best way to shed pounds!

Any of these sound familiar to you? When it comes down to it, there is no single right way to eat that works for everyone. I’ve had some clients who’ve had great success with small, frequent meals while others do much better with 3 square meals per day. Intermittent fasting has some great testimonials, but a lot of folks feel crummy when they go too long without a meal. You’ve got to find what works best for you.

If you’ve been following one particular eating schedule but the scale hasn’t moved for a few weeks, consider trying a new meal pattern! Have you been eating frequently throughout the day? Try switching to 3 main meals each day. Intermittent fasting no longer delivering results? Try eating every 4 hours (being sure to track those calories) and see what happens. Finding your best strategies is going to take a little trial and error–and that’s okay! Just be sure to measure those portions, track your calories, and keep an eye on your weight. Slowly you’ll begin to find the tactics that work best for you!

You can overcome a weight loss plateau!

I hope you’ve come away with some strategies that will help you on your weight loss journey. Though it can certainly be a bumpy ride, remind yourself often of why you want to lose the weight. Be willing to re-think your plan when it’s no longer working for you and get fresh tactics when you need them. Stay focused on your goals and don’t give up! You can do it!

P.S. How does exercise weigh into all of this? Check out this post all about how to get the most out of your workouts–whether you’re under the bar or on the scale!

The post Break Out of a Weight Loss Plateau appeared first on The Diet Oracle.

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!

Disclosure: This post contains affiliate links. This means that 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. Thanks for your support!

Start with a Strong Foundation

It all begins with laying a strong foundation.  The food choices you make day-in and day-out will ultimately determine whether you are building on solid rock or on shaky grounds.  By emphasizing wholesome foods, you’ll have the energy needed to take your workouts to the next level and the building blocks essential for recovery.

In this post, I’m going to walk you through how to create a custom meal plan that’s individualized for your training goals. Step-by-step, we’ll cover how to figure out the right calorie level as well as how to break that down into the major nutrients. Calculator in hand, we’ll crunch some numbers and before we’re finished, you’ll be able to build out a nutrition plan that’s perfect for you.

Find Your Calorie Level

It’s all starts with energy, doesn’t it? In order to fuel your training efforts, you must first begin by getting in enough calories to meet the demands you place on your body.  How do you know you’re eating enough? Keep an eye on your weight. Though daily weigh-ins are unnecessary, watch for trends over time. Weight maintenance over a span of weeks and months is a good indication that you are matching your energy expenditure (or calories burned) with your caloric intake and vice versa.

If you’re attempting to shed a few extra pounds and gain fitness at the same time, bear in mind that these can be opposing goals if you are not giving your food plan careful thought and attention.  While weight loss requires an energy deficit over time, recovering from a tough training regimen requires adequate nourishment to heal, repair, and ultimately increase your body’s ability to perform at a higher level. Aiming for a slower rate of weight loss may help you avoid compromising your fitness goals.

Wondering just how many calories you need? Though figuring out the exact number is nearly impossible outside of a laboratory setting, well-designed equations and an honest view of your activity level can get you close. The Mifflin-St. Jeor equation is an excellent tool to figure out just how many calories your body needs at rest. Once you have that number, known as your Basal Metabolic Rate (BMR), you can then multiply it by an activity factor to estimate your daily caloric needs.

Pay Attention to Your Macros

It matters what you eat.  Once you’ve determined your appropriate calorie level, most active individuals benefit from consuming 50-65% of those calories from carbohydrate, 15-30% from protein, and 20-30% from fat. Individuals looking to shed a few pounds might adjust their carbohydrate intake closer to 40%. I know that seems like some serious variability, but no two people have the same nutrient needs. The sport you play, the way you train, and whether you’re restricting calories are just a few factors that can determine what your particular needs will be.

So let’s look at a few quick examples to see what this might look like. Grab your calculators and let’s do some math! Once you have a rough plan figured out, be sure to use an online tool like SparkPeople or MyFitnessPal to keep track of your intake for a few weeks.

The Endurance Athlete

Kristen is a runner and struggles to maintain her weight.  She’s looking for a meal plan that will fuel her long runs, prevent muscle loss, and provide enough calories to keep her weight stable.

Using an online equation, Kristen’s determined that she needs 2400 calories per day.  Because she participates in endurance activities, she wants 60% of calories from carbohydrate, ensuring she’ll have enough fuel for her next run.  To figure out how many grams of carbohydrate she needs, she first multiplies 2400 calories by .6 (60%), which is 1440 calories.  Carbohydrates offer 4 calories per gram, so by dividing 1440 calories by 4 calories per gram, she determines that she needs 360 grams of carbohydrate per day.

Now it’s time to figure out her protein needs. Because she is an endurance athlete hoping to maintain her weight, she should strive for 0.7 grams per pound of body weight.  She is 130 pounds, so she multiplies 130 by 0.7 and finds that she’ll need 91 grams of protein per day.  To figure out what percent of calories this would be, she multiplies her 91 grams of protein by 4 calories per gram, which is 364 calories.  The last step is take that number and divide it by her total calorie amount, 2400 calories per day.  This equals 15% of calories from protein.

The last piece of the puzzle is fat. Since Kristen has already determined that she will be eating 2400 calories with 60% of her calories from carbs and 15% from protein, this leaves about 25% of calories from fat, or 600 calories.  To determine fat grams, she divides this number by 9 calories per gram to get 67 grams. 

The Mere Mortal

Julie enjoys classes at the gym and would like to lose a few pounds, so she decides to follow a 1600 calorie plan.  Her macronutrient goal is to get in enough carbohydrate to fuel her workouts, sufficient protein to support and maintain her lean muscle, and adequate fat to avoid feeling hungry all day.

To figure out her best plan, she first sets her carbohydrate goal at roughly 40% of calories. This will give her the energy she needs to work out while enhancing her weight loss efforts. So she multiplies 1600 calories by .40 (40%), which is 640 calories from carbohydrate. To determine how many grams of carbohydrate that is, she divides 640 calories by 4 calories per gram, which is 160 grams of carbohydrate per day.

Next she turns to her protein needs. Because she plans to work out regularly at the gym and is cutting calories, she needs approximately 0.8 grams of protein per pound each day.  Julie currently weighs 175 pounds, so she multiplies 175 by 0.8 grams per pound and gets a protein goal of 140 grams per day.  This would amount to 560 calories from protein or 35% of total calories.

Finally, Julie needs to figure out her fat target. With her carbohydrate at 40% and her protein at 35%, this leaves 25% of her calories for fat. She does a little more math and sees that this amounts to 400 calories (1600 x .40), or about 45 grams of fat (400 calories divided by 9 calories per gram).

The Gym Bro

Jeff likes to train hard and play hard.  He lifts weights at his local gym several days per the week and has various club games most weekends. He wants to maintain his weight, though he wouldn’t mind exchanging some of his body fat for muscle. Overall, he wants a diet plan that will support his gains at the gym and give him the energy he needs for all his activities.

Jeff starts by figuring out his daily calorie goal, which ends up being about 3200 calories per day. Being a guy who doesn’t want too many carbs, he decides to go with 45% of calories from carbohydrate.  To figure out how much carbohydrate he needs, he multiplies 3200 calories by .45 (45%), which is 1440 calories.  He wants to count carbohydrate grams, so he divides 1440 calories by 4 calories per gram, which equals 360 grams of carbohydrate per day.

Now onto protein! To ensure Jeff can get the most out of his workouts at the gym and on the field, he should strive for 0.7-0.8 grams per pound. Jeff weighs 220 pounds and therefore needs 154-176 grams of protein per day.  This amounts to 19-22% of his total calorie intake.

Jeff is almost done figuring out his meal plan.  He’ll be following a 3200 calorie meal plan with 45% of calories from carbs and 19-22% from protein.  This would leave 33-36% of calories from fat or 1056-1152 calories.  To determine fat grams, he divides these numbers by 9 calories per gram, which amounts to 117-128 grams of fat. 

It’s YOUR turn!

Now that you’ve seen a few examples, it’s time to do a little math and figure out your plan. If math’s not your forte, don’t sweat it! Just follow these 4 painless steps:

1. First get an estimate of your daily caloric needs.
2. Multiply your daily calorie budget by the percentage of carbs you want to shoot for. This might be anywhere from 0.40 (40%) to .65 (65%). Once you have your number of calories from carbs, you can divide this number by 4 to figure out how many grams that would be.
3. Calculate your protein needs. Simply multiply your weight in pounds by one of the below factors to estimate how many grams you need. To figure out how many calories this is, multiply your protein grams by 4. Then, to determine what percentage of calories you’ll be eating from protein, divide your protein calories by your total calories.
4. And last but not least, figure out your fat percentage! Simply add together your percentages from carbs and protein and then subtract that number from 100%. Et voila! That is your percent of calories from fat! Multiply your total calories by your fat percentage to learn how many fat calories you’ll be eating. If you want to see fat grams, divide your fat calories by 9 and there you go!

If you’ve made it this far, congratulations! You have just figured out your calorie and macronutrient needs!

Protein Needs for Active Individuals

Adapted from Nancy Clark’s Sports Nutrition Guidebook

Plan for Success

Now that you’ve got your meal plan in hand, it all comes down to logistics. While it’s nice knowing what your calories and macros should be, following your plan is a whole other matter. It starts, of course, with taking the time to figure out your meals each week and shopping accordingly. Stock up on the good stuff and do a little advance food prep to save time and clean-up later in the week. In other words, do everything you can to set yourself up for success!

Wholesome nutrient-rich foods should be emphasized and regularly chosen over heavily processed, nutritionally poor foods.  Whole grains, fruits, vegetables, legumes, nonfat or low fat dairy, lean protein choices, and healthy fats should be the mainstay of your daily diet.  Less nutritious foods should make up 10% or fewer of your total calorie intake.

Life is busy and it’s too easy to let healthy eating go by the wayside. Make a point of eating regular meals throughout the day, beginning with breakfast.  Most active individuals should eat every 4 hours to ensure adequate energy for day-to-day activities and training. Doing so also provides a steady stream of the nutrients and building blocks needed by recovering muscles for adaptation and growth. 

Another benefit of feeding the fire on the reg? It is much easier to avoid hunger attacks and overeating if you are feeding yourself regularly.  Once you allow yourself to truly get gnarly hungry, self-control and good judgment go right out the window. So keep hunger at bay and don’t skip meals!

Hydrate!

Staying hydrated is essential for health and optimal performance. Not sure if you’re drinking enough? Though the old stand-by of 8 cups per day is a fine place to start, the color of your pee is a helpful gauge for whether you’re staying hydrated. Ideally, your urine should be pale yellow to clear. The darker it is, the more fluid you likely need. Thirst is also an excellent indicator of hydration status, so don’t ignore it!

Remember that vigorous or extended training is going to up your fluid losses. To determine your individual fluid needs for training, weigh yourself before and after your training session.  For every pound lost, rehydrate with 16 ounces of water.  Even better, use this information to improve your hydration habits while exercising.  For example, if you lost 2 pounds after a 2 hour training ride, strive to drink an additional 32 ounces next time.  This could be achieved by drinking an additional 4 ounces of water (or sports drink) every 15 minutes during your next ride. For activities lasting longer than an hour, consider a sports drink. Sports drinks are formulated to provide not only hydration, but also energy and electrolytes to keep you going!

Making Sense of Sports Nutrition

I hope this article has helped you with your nutrition and training goals! It might seem like a lot to chew on, but remember that you don’t have to get everything figured out overnight. Take a slow minute, grab a calculator, and experiment with what works best for you. Though it does take time and effort to build an eating plan, just know that you will certainly reap the rewards both in your health and in your performance!

Hungry for more? Here’s a bit of recommended reading!

Nancy Clark’s Sports Nutrition Guidebook

Sports Nutrition for Endurance Athletes by Monique Ryan

Runner’s World Performance Nutrition for Runners

The post Sports Nutrition for Peak Performance appeared first on The Diet Oracle.

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!

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

A Quick Re-Cap

Evelyn needs a meal plan for weight loss that will create a calorie deficit and deliver results. Because she has such little wiggle room in her calorie budget, we’ve got to make every bite count! In particular, increasing protein will help to protect her from muscle loss as she loses weight and cutting back on added sugar will ensure no calorie is wasted.

Though Evelyn loves to eat out with her hubby, regular restaurant dining will make it extremely difficult to reach her goals unless she is careful to make smart choices. If she’s serious about losing those unwanted pounds, she’ll need to eat more meals at home and make diet-savvy choices when she does eat out.

We’ve previously discussed Evelyn’s story and her personalized weight loss strategies in greater detail, but here is a quick re-cap of her battle plan for weight loss success:

• To lose approximately 1-2 pounds per week, follow a 1300 calorie plan combined with regular exercise.
• Measure all foods and log every bite using an online tool such as SparkPeople or MyFitnessPal.
• Increase protein intake to about 90-100 grams per day or roughly 30% of calories.
• Be aware of all added sugars and look for ways to cut back.
• Limit restaurant dining and when eating out, look for healthier options and smaller portions.
• Begin a strength training program, either at home or at a local gym.
• Get 45-60 minutes of moderate-intensity exercise most days of the week. Swimming and group exercise classes would both be great options.

Evelyn’s Meal Plan for Weight Loss

So let’s put all these strategies to work and build a meal plan that’s perfect for Evelyn’s lifestyle and her goals!

(Please note that the nutrition information provided is an estimate and will vary from brand to brand. Measuring all foods and using an online food tracker will ensure accuracy.)

Breakfast (350-400 calories)

• 6 ounces low-fat, plain Greek-style yogurt (I like Fage Total 2%)
• 2 tsp honey
• ¾ cup sliced strawberries (or other fresh fruit)
• 1 Tbsp sliced almonds
• ½ 100% whole wheat English muffin
• ½ Tbsp peanut butter
• Coffee with 1 Tbsp half & half or creamer (optional)
• 373 calories, 14 g fat, 41 g carbohydrate, 24 g protein

~OR~

• 1 slice 100% whole grain toast
• 2 eggs, cooked your way (use cooking spray as needed)
• 1 ounce lean Canadian bacon
• 1 medium pear (or other fresh fruit)
• Coffee with 1 Tbsp half & half or creamer (optional)
• 379 calories, 15 g fat, 38 g carbohydrate, 22 g protein

~OR~

Island Sunrise Smoothie (blend all ingredients together)

• ½ banana, sliced
• 2/3 cup frozen strawberries, peach, mango, and pineapple chunks
• 2 Tbsp rolled oats
• 1 Tbsp ground flax
• 5-6 ounce container vanilla Greek-style low-fat yogurt (I like Tillamook)
• ½ cup orange or pineapple juice
• ¼ cup crushed ice
• 376 calories, 4 g fat, 67 g carbohydrate, 20 g protein

Lunch (350-400 calories)

• Turkey sandwich on 2 slices 100% whole wheat bread with 3 oz turkey, lettuce, tomato, onion, mustard, and 1 Tbsp light mayo
• 1 string cheese
• 1 cup cucumber slices
• 364 calories, 12 g fat, 35 g carbohydrate, 35 g protein

~OR~

Cobb Salad:

• 2 cups salad greens
• 1 cup chopped fresh veggies (e.g. carrots, cucumber, celery, peppers, etc.)
• 2/3 cup diced extra-lean ham
• 1 hard boiled egg, sliced
• ¼ avocado, diced
• 2 Tbsp blue cheese crumbles
• 2 Tbsp Skinny Blue Cheese Dressing or other light dressing
• 408 calories, 24 g fat, 15 g carbohydrate, 31 g protein

~OR~

• 1 chicken apple sausage (e.g. Aidell’s)
• 1 cup lentil soup
• 2 Tbs feta crumbles
• 367 calories, 16 g fat, 35 g carbohydrate, 24 g protein

Afternoon Snack (<100 calories)

Though I don’t typically consider a supplement snack-worthy, these Adora disks are a rare exception!

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

~OR~

• ½ cup nonfat cottage cheese (calcium-fortified) (80 calories, <1 g fat, 5 g carbohydrate, 15 g protein)

~OR~

• 1 cup carrots with 2 Tbs hummus (80 calories, 3 g fat, 12 g carbohydrate, 3 g protein)

Dinner (400-600 calories)

Though eating out can make weight loss a tricky proposition, many restaurants now offer lower calorie fare. Do note that these calorie amounts are only for the listed items and do NOT include caloric beverages, appetizers, additional sides, or desserts. Don’t like these items? Just follow the links to take a closer look at other menu options!

• P.F. Chang’s: Ginger Chicken with Broccoli (without rice) (480 calories, 12 g fat, 2 g saturated fat, 41 g carbohydrate, 6 g fiber, 57 g protein)

• Chili’s: Mango-Chile Chicken (510 calories, 20 g fat, 3.5 g saturated fat, 50 g carbohydrate, 7 g fiber, 36 g protein)

• Outback Steakhouse: Victoria’s Filet Mignon with Home-style Mashed Potatoes and House Side Salad and Light Balsamic Vinaigrette (560 calories, 29 g fat, 13.5 g saturated fat, 28 g carbohydrate, 4 g fiber, 45 g protein)

• Applebee’s: Sweet & Savory Chicken (560 calories, 24 g fat, 4 g saturated fat, 41 g carbohydrate, 4 g fiber, 44 g protein)

Evening Snack

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

Nutrition Highlights

So let’s crunch some numbers!

Following this meal plan, Evelyn will get in an average of 1340 calories, 54 g fat, 123 g carbohydrate, and 97 g protein each day and provides approximately 20 g of fiber. This translates to 35% of calories from fat, 36% from carbohydrate, and 29% protein. Such a macronutrient breakdown will enhance her weight loss efforts, boost her fitness gains, and minimize the muscle loss that can occur when cutting calories.

Unless otherwise stated, Evelyn should make a point of sipping on calorie-free beverages throughout the day. Not only does dehydration make a person feel lousy, but thirst is often mistaken for hunger. The standard recommendation for 8 cups per day is a fine one and anything non-alcoholic will do. Even caffeinated beverages like coffee, tea, or the occasional diet soda will count toward your hydration needs. For other refreshing options besides plain H20, consider a fizzy seltzer with lemon slices or fruit-infused water. Delicious!

Though regular restaurant dining can be a real barrier to weight loss, this meal plan proves that it is possible to eat out without bouncing that calorie budget! With a little due diligence and some restaurant recon, you can find choices that fit with your plan. Obviously, some restaurants are better than others! But thanks to a growing demographic of diners who demand healthier options, it’s never been easier to find diet-friendly choices on the menu!

Supplements to Consider

Typically, anytime a person is getting in less than 1600 calories per day, it becomes quite difficult to get in all the vitamins and minerals needed for good health and to prevent deficiencies. Though food is truly the best way to meet your nutrient needs, supplements can help in a pinch. Here are a few for our friend, Evelyn, to consider.

For Bone Health

Calcium and vitamin D are both essential for bone health and older women need more. In order to get in the recommended 1200-1500 mg of Calcium and at least 600 IU of vitamin D per day, women ages 50 and up should consider a supplement.

If you’re a chocolate lover, I highly recommend the Adora Dark Chocolate Calcium Supplement. Each delicious disk provides 500 mg of calcium carbonate, 500 IU vitamin D, 40 mg of magnesium and only 30 calories. Who knew getting your chocolate fix could be good for your bone health, too?

Viactiv Calcium Chews are another great option! Like a chewy caramel or Tootsie Roll, Viactiv Chews are a sweet treat for strong bones. Each chew provides 650 mg calcium, 500 IU of vitamin D, and 40 mcg of vitmin K with only 20 calories per chew.

To Prevent Deficiencies

Because Evelyn’s plan entails eating less than 1600 calories per day, a basic multi-vitamin supplement would be smart addition. Though food is the best way to get in those vitamins and minerals, a supplement can help make up the difference and prevent deficiencies.

For Menopausal Symptoms

For most women, menopause is no walk in the park. From hot flashes and fatigue to weight gain and mood swings, the ‘big change’ certainly brings its challenges. To help control these side effects, many women have found relief from supplements. Though such supplements have varying degrees of supportive clinical evidence and safety, it’s worth talking about these options with your health care provider. Remember that just because something is ‘natural’ doesn’t mean it is safe and many supplements can interact with prescription medications!

Embrace Change!

If you, like Evelyn, find yourself in a season full of change, seize the day and embrace the changes that will improve your health, enhance your wellness, and enable you to reach your goals! There is no age limit on chasing down your goals. With a few new tricks up your sleeve, you can get the results you’re hoping for! Whether you want to get healthy, regain your fitness, or lose weight, you can do it!

I hope you enjoyed Evelyn’s Plan for Success and maybe even learned some fresh strategies for your own goals, whatever they may be. Thanks for reading!

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

The post A Plan for Success: Evelyn’s Meal Plan for 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!)

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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.

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!

Weight Loss Plateau–or Slump?

Before we dig in, it’s important to take a good, hard look at your weight history. It amazes me how often I’ve had a client complain at having not lost any weight when in reality, they have!

But I’ve only lost 5 pounds in the last 3 weeks!

Thanks to the unrealistic expectations fostered by magazines, online testimonials, and “reality” weight loss shows, too many people have been led to believe that losing 5+ pounds per week is an attainable goal for the average person. Anything less seems like a failure and utter waste of time. In reality, shooting for 1-2 pounds per week (or 1% of your body weight), is not only a more sensible goal, but it is also more sustainable over the long haul.

So before you decide that you’re not making any progress, take a look at your weigh-ins. If the overall trend shows that you’ve been steadily losing weight (with perhaps a few bumps along the way), you are not in a plateau! To the contrary, you should be excited with your progress! Just keep your eye on the prize, and you’ll eventually reach that finish line.

When the Scale Really isn’t Moving

Now, if it really has been a stretch of weeks since you’ve lost any weight, it’s time to figure out what exactly is going on. It’s time to take inventory and get some clear-eyed perspective. This is where food journaling becomes a crucial source of information. In order to truly assess your eating habits and figure out why the scale isn’t moving, you’ve got to figure out precisely how much you are putting in your mouth. This can only happen with careful food journaling.

Thankfully, food journaling no longer has to be done by hand. There are multiple apps and websites out there that do a fabulous job of helping you keep track of everything you’re eating. Virtually every food you can purchase at a grocery store or restaurant can be found in these databases, making all that math a snap. Simply enter how much you ate and the app will do the rest, giving you an accurate analysis of your caloric intake, plus a breakdown of the nutrients you’re getting in.

If you’re looking for a little direction, SparkPeople and MyFitnessPal are two food journaling websites with free apps that I heartily recommend. They have excellent food journaling tools plus so much more.

Measure Everything

Of course, a food journal can only be as accurate as your measurements. If you’re going to take the time to record what you’re eating, do it right. You’ve got to measure everything. This means that if a food is not already pre-portioned for you (e.g. a slice of bread, a packaged bar, a container of yogurt), you’re going to have to either grab a food scale or a set of measuring cups and spoons and get after it.

Yes, I know measuring everything you eat is a pain. Yes, I know your life is busy. But given that the average person underestimates their calorie intake by 500+ calories per day, measuring your food is really the only way to get a clear picture of just how much you are putting down the hatch. Until you do this, you really can’t begin to figure out whether you are actually in a weight loss plateau or simply eating more than you realize.

The Usual Suspects

In case you’re not yet convinced, here’s a short list of foods that are often overlooked and yet quickly add up. Even these little trifles should be measured and included in your food log. Remember, just 500 calories each day can make the difference between losing a pound per week and losing nothing!

• Added fats like butter, margarine, oil, mayonnaise, salad dressing, and sour cream
• Nuts and nut butters
• All the goodies you add to your coffee or tea, like sugar, honey, half and half, or creamer
• All “diet”, “keto”, “Atkins”, “low-carb”, or “low-fat” foods. Just because these foods are marketed to dieters doesn’t mean they are low-calorie.
• All caloric beverages, including those lattes and Frappuccinos.
• Any little odds and ends you randomly grab and pop into your mouth, like that handful of M&M’s, chips, or your toddlers leftover animal crackers

For many of my clients, the simple act of food journaling is the catalyst that gets their weight loss back on track. When you are measuring and logging every bite, it is a very eye-opening experience. After all, if you know you have to log that handful of M&M’s, you might think twice about popping them in your mouth! Careful food journaling will give you confidence in your calorie counting and a friendly nudge to stick to your plan.

Next Steps to Overcome a Weight Loss Plateau

Admittedly, food journaling doesn’t always solve the plateau puzzle. If you’ve made the effort to log every bite but you’re still not seeing any results, it’s time to take another look at your weight loss plan. Remember, not every plan works well for every person! With just a few adjustments, you can hone your weight loss strategy and get the results you’re looking for.

Wondering what these adjustments might be? Check out my post, Break Out of a Weight Loss Plateau. We’ll dig into the strategies that will help you overcome a stuck scale and reach your goals. Thanks for reading!

(Psst…Want to read more in the Facing Obstacles series? Check out this post!)

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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!

Food for Thought

Now as you may recall, Chuck’s dietary intake is all over the place, from meal-to-meal and from day-to-day. Given that Chuck stands at 5’11 and weighs in at 215 pounds, his daily calorie needs are likely somewhere between 2300-2700 calories per day. With a 2000 calorie meal plan, Chuck will start to see that number on the scale go down anywhere from 1-2 pounds per week.

Because Chuck is unaccustomed to eating regular meals, it’s important that his options are straightforward and hassle-free. Anything overly fussy will be left by the wayside, so I purposely went with options that required little preparation and would not seem like “diet” food. Though he will still need to do a little planning for the week and shop accordingly, the options below will not require too much time and effort.

I also made sure to include multiple options for lunch, since this meal is often the most variable. He needs ideas for what to pack on days he’s eating at his desk as well as examples for what to order when he eats out.

Chuck’s Sample Meal Plan

Breakfast

• 1 slice whole grain toast
• 1 tablespoon peanut butter
• Chicken-apple breakfast sausage (e.g. Aidell’s)
• 1 banana
• Coffee (black)
• (450 calories, 50 g carbohydrate, 20 g fat, 21 g protein)

Lunch

• Olive Garden’s Chicken Parmigiana (Lunch Entrée)
• 1 serving salad
• Water or other calorie-free beverage
• (720 calories, 78 g carbohydrate, 28 g fat, 22 g protein)

~ OR ~

• Turkey and Swiss Sub Sandwich (4 oz sliced deli turkey, 1 slice Swiss cheese, lettuce, tomato, onion, and Dijon mustard on a hoagie roll)
• 1 serving Triscuit Thin Crisps
• 1 cup sugar snap peas
• 1 cup grapes
• Water or other calorie-free beverage
• (613 calories, 78 g carbohydrate, 17 g fat, 40 g protein

~ OR ~

• Campbell’s Chunky Fajita Steak Soup (1 can)
• 1 oz Cheddar cheese
• 1 serving Tostitos Baked Scoops
• 1 orange
• Water or other calorie-free beverage
• (617 calories, 94 g carbohydrate, 15 g fat, 31 g protein

Afternoon Snack

• 1 medium piece of fruit, such as an apple or pear
• (80 calories, 21 g carbohydrate, <1 g fat, <1 g protein)

Dinner

• 6 oz grilled or broiled beef sirloin steak
• 1 medium baked potato with 1 Tb sour cream
• 1 cup steamed vegetables
• 1-12 oz beer
• (729 calories, 64 g carbohydrate, 15 g fat, 61 g protein)

Evening Treat

• Skinny Cow Caramel Truffle Bar (100 calories) ~OR~
• Kemps Orange Cream Bar (80 calories) ~OR~
• Blue Bunny Light Cookies & Cream Ice Cream Bar (110 calories)

The Numbers

This meal plan would provide Chuck approximately 1900-2000 calories with 48% of calories from carbohydrate, 26% from fat, and 26% from protein. Each meal has a balance of food groups, which will ward off hunger attacks all while providing his body with the nutrients he needs to get back in shape. Combining this plan with moderate-intensity exercise 3-4 days per week, Chuck will start to see the scale go down approximately 2 pounds each week. All this, AND he still get to knock back a cold one each day!

This meal plan for men proves that with individualized strategies, anyone can lose weight and still enjoy their favorite foods. Weight loss doesn’t haven’t to be all about deprivation! By creating a plan that’s just right for Chuck, he’ll be able to make changes he can stick with over the long haul and ultimately reach his goal!

I hope you found Chuck’s example helpful! I look forward to building on this series of strategies for everyday people who want to lose weight without losing their sanity. As always, thanks for reading and stay focused on your goals!

The post Chuck’s Meal Plan for Weight Loss appeared first on The Diet Oracle.

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.

Chuck’s Battle Plan

Chuck is determined to lose the gut and get back in shape! To help him reach his goals, Chuck needs a series of realistic action steps that will improve the way he eats all while cutting down his calories. Let’s look at the strategies that will do just that!

Regular meals are a MUST!

• Start each day with breakfast, even if it is very small at first. Ideally, Chuck should include a mix of food groups that would provide a nice balance of carbohydrate, protein, and fat. This could be as simple as a slice of whole grain toast with peanut butter and serving of cottage cheese with fruit.
• Lunch needs to happen everyday, it doesn’t matter how busy he is. To ensure there’s always something on hand, Chuck should make 3 lunches on Sunday night to bring to work each week. If there’s an office fridge, he could bring healthy leftovers, sandwiches, or even balanced frozen meals. Otherwise, keeping a supply of hearty canned soups, nutritious protein bars, trail mix, or other nonperishable items in his desk drawer would guarantee he always has something to eat.
• If business lunches are part of the job, Chuck must learn how to make better choices when eating out. If Chuck is used to eating a giant plate of pasta alfredo with steak, switching to a half-plate of pasta marinara topped with grilled chicken and a side salad would easily save him 800 calories. Or, if he’s a burger man (and I suspect he is), simply downsizing that double deluxe with bacon to a classic cheeseburger and leaving behind half the fries would skinny his lunch by 900 calories. As you can see, it doesn’t have to be all salads all the time!

Reining in those portion sizes

It’s time to get those serving sizes under control at dinner time. Thankfully, if Chuck can successfully get going on 2-3 of the above strategies, he won’t be so ravenously hungry come 6pm. This aside, here are a few more tricks to help him curtail those portions.

• About 30 minutes before dinner, have an apple, handful of raw veggies, or cup of vegetable soup. By filling up on nutritious, lower-calorie options, he’ll eat less overall at the table.
• Switch to a smaller dinner plate. Smaller plate=smaller portions!
• Steaks should not be the size of your foot! Ideally, a portion should be about the size your palm. If this seems too skimpy, at least start by whittling it down to the size of your hand.
• Have an extra scoop of veggies…and one LESS scoop of the starchy side. Once again, look for ways to fill up on lower calorie options!
• Be careful with high-fat condiments and toppings like butter, salad dressings, mayo, dipping oils, and the like. Just 1 tablespoon of one of these can add 75 to 110 calories, so be careful and use sparingly!
• Sweet tooth after dinner? Instead of filling up a bowl with several scoops of ice cream, buy a box of ice cream bars, fudgsicles, or ice cream sandwiches. Not only will one of these satisfy that craving, but they’re already portion-controlled for you! This one simple swap can easily save Chuck 700 calories.

And now…THE WEEKEND

Looking back at Chuck’s diet history, it’s obvious that the weekend needs a lot of work. Though snacks can be a fun part of family get-togethers and watching the big game, overdoing it can truly undo all the good choices that were made throughout the week, at least as far as caloric intake goes. To keep it simple, here is where I would start.

• Put together a fruit and veggie tray with low-fat dip for a healthy snack that’s sweet and savory with great crunch!
• Be sure to include some lean, sliced meats! These are a satisfying fan favorite that will bring some nutritious protein to the snack line.
• Use a dessert plate to limit portions at the buffet table and stick to one pass, two at the most.
• Want to lose the gut? Time to cut back on the brewskis! One easy trick is to match every beer with a calorie-free beverage, such as water or fruit-infused seltzer. Shoot for no more than 2 beers per day.

Final Thoughts

Though this may seem like a lot to work on, changing the way you eat doesn’t have to happen overnight. By focusing on maybe 2-3 strategies per week, Chuck will slowly begin to reshape his eating habits and his midsection. Small changes really do deliver big results in time and everyday is a chance to get one step closer to your goal!

Next time, we’ll take all of these guiding principles and create a customized meal plan that’s perfect for Chuck. By taking out all the guesswork, Chuck will know exactly how to put all of these strategies to work in order to lose the gut and get the results he’s looking for.

As always, thanks for reading and I hope some of these strategies will help you as you chase down your goals!

P.S. If you like this series, check out’s Jane’s Plan for Success here, here, and here.

The post Chuck’s Plan to Lose the Gut appeared first on The Diet Oracle.

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.

So here’s a sample menu for Jane to try. If a quick review of her typical diet suggests she eats about 2500 calories per day, an initial calorie goal of 1500-1800 calories with a bit of exercise should really get the ball rolling. Note that each of these suggested meals are either quick and easy or foods that she would be preparing for the rest of the family anyway.

• Breakfast: 6 oz low-fat Greek yogurt with 1 cup sliced fruit, 1 slice of whole grain toast with 2 tsp peanut butter, and coffee with 1 Tb half and half
• Lunch: 3 oz turkey sandwich on whole wheat with Dijon mustard, lettuce and tomato, 1 serving pretzels, 1 cup baby carrots, 1 cup grapes
• Afternoon Snack: 1 medium apple (or other piece of fruit) and 1 ounce cheese OR 1 tall 2% latte with sugar-free syrup (if desired)
• Dinner: 1 cup cooked Barilla Protein Plus Spaghetti with 1/2 cup marinara sauce, 3 – 1 ounce meatballs (e.g. Aidell’s) and 2 Tb grated mozzarella cheese, big green salad with colorful veggies and 2 Tb salad dressing
• After Dinner Snack/Treat: 2 squares Dove Dark Chocolate OR 4 oz wine OR 3 cups Skinny Pop Popcorn

In addition to her meal plan, Jane should be sure to get in adequate fluids. Sipping on calorie-free beverages throughout the day will ensure she stays hydrated and avoids mistaking thirst cues for hunger. I personally love water that’s been infused with pretty much any kind of fruit. It has just a touch of flavor and sweetness, which I love! Cucumber and mint are also nice add-ins. Shooting for 8 cups of calorie-free beverages per day is a great place to start. (And yes, caffeinated beverages DO count toward your hydration needs! This topic has been well studied and you can rest assured, caffeinated beverages will help you stay hydrated.)

This meal plan would provide Jane approximately 1600 calories with about 51% of calories from carbohydrate, 29% fat, and 20% protein. Combining this with 30 minutes of moderate intensity exercise each day, Jane will start to see that number on the scale go down. Though it’s impossible to predict the exact number she’ll shed each week, she’ll be on track to drop the 25 pounds she hopes to lose over the next 3 months. And, by choosing strategies that are realistic for her lifestyle and busy schedule, she is more likely to stick with it and see it through to the finish line.

I hope Jane’s example has been helpful for you and look forward to building on this series of how-to strategies for successful weight loss. As always, thanks for reading and don’t give up on those goals! You can do it!

The post A Plan for Success: Jane’s Meal Plan appeared first on The Diet Oracle.

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.

• Take time on the weekends to do a little meal planning for the week. It doesn’t have to be fancy, but figuring out your meals ahead of time and shopping accordingly can make all the difference between success and failure.
• Do some advance meal prep and cooking, if possible. Baking chicken for Monday night dinner? Do a double batch and save the extra for another meal. Sandwiches on the lunch menu? Make enough for a couple days to save time later in the week. And of course, washing and prepping veggies all at once gives you a fridge full of ready-to-eat snacks and ingredients. Most kids love helping in the kitchen and this is a great way to get them involved!

• Eat breakfast everyday! Though eating more may seem counterintuitive, eating breakfast can really help keep hunger at bay and prevent overeating later in the day.
• Cut back on (or cut out!) any sugary drinks, like juices, sports drinks, regular soda, sweet tea, coffee drinks, and the like. Assuming Jane was downing a glass of juice each morning and grabbing a grande Frappuccino or latte most afternoons, cutting these out would save her at least 400 calories per day!
• Avoid afternoon grazing. While I heartily encourage a balanced, nutritious snack in the afternoon, mindless noshing can really blow the calorie budget. Just think, a handful of chips, baby’s leftover animal crackers, and half a Costco muffin can quickly add up to over 500 calories!
• Regardless of what’s on the dinner menu, reducing your portion size is an easy way to cut back without any extra effort in the kitchen. Begin with a big serving of veggies and good source of protein, then focus on reducing starches and added fats bit by bit. This can be done with measuring cups or by simply taking fewer scoops with the serving utensil. Using smaller plates is another helpful tactic. Either way, be purposeful. By skipping the bread and butter and taking one less scoop of the mac and cheese at dinner, Jane could easily save 350 calories!
• The benefits of exercise extend far beyond burning calories. Improving strength and cardiovascular fitness will not only give Jane the muscle power and stamina life demands, but also enhance her health and longevity. Scheduling exercise and training as one would an appointment is a great way to make sure it doesn’t slip through the cracks. As a busy wife and mom, Jane will need look at her week and identify the best time to squeeze in a class, hit the gym, pop in a workout DVD, or get outside.

Notice that all of the above action steps, when taken together, would enable Jane to reduce her intake by over 1200 calories without any extra cooking or special menus! She still gets to eat what the rest of the family is eating and enjoy her favorite foods. By cutting back on empty calories, mindless munching, and large portions, she can lose the weight and reach her goals her way. And, if she gets in at least 30 minutes of moderate intensity exercise most days, she’ll also increase her calorie burn and regain her fitness. This is truly a winning plan that’s just right for Jane!

Though having a set of guiding principles is incredibly helpful when you’re trying to lose weight, sometimes you just need a clear “to do” list. Something that’s easy to follow and takes out all the guesswork. In the next post, I’ll be sharing just that! We’ll take a look at a sample meal plan designed just for Jane that will fit with her lifestyle and deliver the results she’s looking for. As always, thanks for reading and don’t give up on your goals!

The post A Plan For Success: Jane’s Battle Plan appeared first on The Diet Oracle.