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How to Sidestep your Weight Loss Barriers

How to Sidestep your Weight Loss Barriers

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sports nutrition

Over the years, I’ve had the chance to help hundreds of people on their weight loss journeys. While there is always a bit of nutrition and fitness confusion to clear up (thank you, diet industry), most folks really do know much of what they should and shouldn’t be doing.  Eat better.  Eat less.  Move more.  But why do I have such a hard time getting it done? they wonder. Today I’m sharing with you the strategies that will help you sidestep your weight loss barriers and finally achieve your goals.

Weight loss success begins with a solid action plan that’s personalized for your lifestyle and needs. So often when attempting change, we think about all the things we’ll do right, all the while neglecting the temptations and challenges that will lurk at every turn.  By dealing with these obstacles honestly and realistically, you can make your chances at success that much more attainable. 

Here are a few thoughts to get you started with your own action plan and the strategies you’ll need to overcome any stumbling blocks along the way.

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

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

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meal plan for weight loss

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

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

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Evelyn’s Weight Loss Battle Plan

Evelyn’s Weight Loss Battle Plan

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weight loss strategies

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

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

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

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A Plan for Success: Meet Evelyn

A Plan for Success: Meet Evelyn

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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.

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Chuck’s Meal Plan for Weight Loss

Chuck’s Meal Plan for Weight Loss

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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!

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Chuck’s Plan to Lose the Gut

Chuck’s Plan to Lose the Gut

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

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

Crunching the Numbers

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

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

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A Plan for Success: Meet Chuck

A Plan for Success: Meet Chuck

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lose the gut

Hey there! Welcome to our second installment in A Plan for Success! In this series, I want to show you how everyday people can lose weight and get in shape with personalized strategies and custom meal planning. Using the example of familiar (albeit fictional) faces, you’ll see that with a SMART goal and solid action plan, change is possible for anyone, no matter their circumstances. Whether your goal is to lose the gut and get in shape or improve your health and wellness, you can reach your goal!

Today we’re going to meet Chuck, a husband and father of two who’s had a bit of a reality check. Trying to recapture the glory days at a recent reunion, he made the startling discovery that the ole’ bod ain’t what it used to be. Let’s take a closer look at Chuck’s experience.

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A Plan for Success: Jane’s Meal Plan

A Plan for Success: Jane’s Meal Plan

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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.

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A Plan For Success: Jane’s Battle Plan

A Plan For Success: Jane’s Battle Plan

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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.

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A Plan for Success: Meet Jane

A Plan for Success: Meet Jane

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

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

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