5 Nutrition Tips To Break Through A Plateau

Try these tricks to bust through your plateau.

For more great nutrition tips, meal plans and more than 80 healthy recipes check out Jeanette's Book "The Hollywood Trainer Weight-Loss Plan."

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Fewer Calories In And More Calories Out

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You can work out five times a week, but if you're not eating a proper caloric intake, then you will never achieve your goal weight. You must make sure that you are eating fewer calories than you are burning to continue with weight loss. It sounds simple, yet most people have no idea how many calories a day they eat and never pay attention to portion control. Use this metabolic calculator to find the number of calories a day that you should be eating for weight-loss.

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You can work out five times a week, but if you're not eating a proper caloric intake, then you will never achieve your goal weight.

You must make sure that you are eating fewer calories than you are burning to continue with weight loss. It sounds simple, yet most people have no idea how many calories a day they eat and never pay attention to portion control.

Use this metabolic calculator to find the number of calories a day that you should be eating for weight-loss.

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Comments

[GetAbike]

01:56 PM on 09/30/2011

Tip #4 is horrendously wrong for anybody who seriously depends on their work out to assist the calorie deficit.
I did a search for this "tip" and NOT ONE reputable source to confirm this! Only advice to not drink sugar drinks after working out.
heck, i couldn't even find a dis-reputable source that says "no carbs for 2 hours"..
Quite the opposite, There is a window of time about 20-60 minutes after you exercise in which your muscles will readily accept the carbohydrates and protein that you consume and suck them up to be stored away as precious energy and building blocks for recovery. But if you wait too long after exercising to eat, your body become less likely to use what you eat as fuel and recovery, and more likely to run out of energy during your next exercise session, whether later in the day or even the next day.
I don't know about anybody else, but i can't afford to waste 1 or 2 days in recovery because of some questionable diet tip.

[newyorkchick]

11:02 AM on 10/28/2011

Eat a great breakfast with lots of fiber and Omega 3's. I am also a huge fan of chia as it gives you a lot of energy for very few calories. http://www.newyorkchick365.blogspot.com

[MsIrisMG]

11:53 PM on 09/28/2011

Why is every post a book or blog advertisement?! Look, I've been doing cardio in the form of walking at the park for 2.5 miles to my iPod in some of the most brutal heat imaginable, and I weigh the same now as I did at the end of May! So I'm willing to make some of these changes. Walking in the morning rather than an hour before sunset is going to be a killer because I SLEEP in the morning, so I don't know if I can pull that off. I can, however be more mindful of drinking 5 liters of water as suggested (not in lieu of my coffee) and keeping evening meals in the low glycemic range. Trouble is everything I tend to eat - and like - is a carb, even carrots!

[William Anderson LMHC]

10:21 AM on 10/01/2011

You need to learn more. You have misinformation about what to do to solve your problem. Read my article about the biggest weight loss myths to learn more! http://ezinearticles.com/?5-Biggest-Myths-and-Surprises-About-Real-Permanent-Weight-Loss&id=3736474

[William Anderson LMHC]

10:51 AM on 10/01/2011

Read why exercise, drinking water and other exercise myths fail you: http://theandersonmethod.com/blog/ (I found that my link to my ezine article diverts people to the ezine, not the article.)

[William Anderson LMHC]

08:31 AM on 09/27/2011

Your caloric calculator and caloric recommendations are terribly wrong and any chronically overweight woman knows it. If people believe your erroneous advice is true, they will be spinning their wheels and think there is something wrong with them. Most women referred to me by their doctors will not lose weight on 1400 calories. Ask Dr. Mark Lupo, president of the Academy of Clinical Thyroidologists, who wrote the forward to my book. You have your facts wrong.

Your first point, that our weight is a matter of calories in and calories out is correct, but that's about all you say that is helpful to people with a real weight problem.

There is a solution to obesity, but you'll need to go back to school to learn about it. In the meantime, please read my blog about Therapeutic Psychogenics and Behavioral Medicine: http://theandersonmethod.com/what-is-behavioral-medicine-and-behavioral-healthcare/

William Anderson, LMHC
Author of 'The Anderson Method - Secrets of Permanent Weight Loss'
www.TheAndersonMethod.com

[Siobhan Landis]

09:26 AM on 09/15/2011

The recommendation on eating primarily nutritionally-dense foods (fruits, vegetables, legumes...) is a great one - I can't imagine anyone arguing with it. And I find, now that I'm trying to do just that, that I tend to be less interested in eating a lot - I get my needed nutrients with fewer calories, and my body is satisfied. So, the weight HAS been coming off.

My first easy recommendation - replace whatever you're currently eating for breakfast with a delicious homemade Green Smoothie. It's really hard to beat them for nutritional-density - the ones I make are very high in fiber, antioxidants, vitamins, and minerals; they're anti-inflammatory, low-glycemic, and have a reasonable amount of protein and calcium.

Check out my recipe at

http://www.naturallyradiant.info/site/green-smoothies-the-breakfast-of-champions/216

[SW84]

03:05 PM on 09/14/2011

wow lots of nutritional myths packed into one slideshow

first why would she link to a study on the GI index when the GI index is largely irrelevant to people in real world situations and it certainly isn't applicable in the situation the author was talking about.

Can the author please clarify if she is trying to tell people that carbs at night while still in a caloric deficit will result in DNL?

"1,500 calories of processed food has a completely different effect on your body than 1,500 calories of fresh fruits and vegetables, lean cuts of meat and whole grains.

The fiber and most of the nutrients are removed from most processed foods like snack bars, crackers, bagels, chips, bread, muffins and cereal, so when you eat these foods your body recognizes them as sugar, spiking your insulin and causing you to crave more food.
"

why recommend lean meats but demonize processed foods for "spiking your insulin" when protein is highly insulingenic and spikes your insulin as well?

all in all this so called expert doesn't seem to know exactly what she is talking about

[liberalsrheros]

01:25 AM on 09/15/2011

what are your credentials?

[SW84]

10:39 AM on 09/15/2011

none that relate to nutrition, i just happen to keep up on a lot of nutrition trends/studies etc

[rodjard]

01:25 AM on 09/14/2011

Just wait. Now that we know that Rye will stick with you all day.
Contribute to heart health. Make losing weight like a walk in the park
even without exercize, there will be big reasons for getting rid of Rye
in bread or even raising the grain at all.
It will suffer the same fate as Iodine. Yes I have to nearly jump through hoops
and can get the Iodine and the rye, which I do. However I am finding it harder to get
whole rye at the mainstream stores and I cannot buy an Iodine suppliment at
a Walgreens or CVS even though it is not a prescription medication. With all the
different vitamins and minerals and breads it is curious that these popular and vital
ones are simply being left off the shelves. Magnesium chloride is also almost universally
not available also.

[Energy of Mind Therapy]

10:45 PM on 09/13/2011

It is kind of strange that we have become so disconnected from our innate wisdom that we require "experts" to tell us how to eat food. This stuff is programmed deeply into our being. But, we have become such over-thinkers that we confuse ourselves and lose trust in our instincts. Having been stuck in our heads for long enough, we actually have created enough problems for ourselves (in our food supply, in our physical and mental health, in our environment, etc) that we actually do need some "expert" guidance. But, it doesn't need to come from the men in labs with high degrees. It needs to come from a bit of common sense: Try this article for starters: "Common Sense: Eating for Health and Happiness." http://bit.ly/eU78Ey

I hope the profundity of this perspective is not lost on the reader due to the contents' simplicity.

-Yogi
Energy of Mind: A Sauhu Therapy
www.energyofmindtherapy.com
We can do more than just talk about it!
Natural Wisdom for Optimal Health and Happiness

[AlfredoZapata]

01:13 PM on 09/13/2011

I thinks a great idea, specially for people who have being in the up and down with health & fitness. But I always recommend as well to get a quick inner exam to see where you at physically, nutrition,body fat and goal before start shifting any healthy habits that can lead to wreaking the system if their is a nutrition deficiency and specially if physical activity is not done correctly, I give away a simple five minutes workout to find out how fit you are on my FAN page: fhttp://facebook.com/getmeinshapenow

[PT Jones]

11:31 AM on 09/13/2011

Great Post! 1 question. If you suggest no sugar or carbohydrates 2 hours after cardio, what would be some great alternatives??? Thanks in advance for answering.

[GetAbike]

02:25 PM on 09/30/2011

Nobody is home to answer your question- which is not a bad thing in this case- The "no sugar or carbohydra­tes 2 hours after cardio" was the WORST piece of advice of all the tips.
Two decades of research have shown that consuming carbs after a hard workout rebuilds worn muscles and primes the body for the next training. There is a window of time about 20-60 minutes after you exercise in which your muscles will readily accept the carbohydra­tes and protein that you consume and suck them up to be stored away as precious energy and building blocks for recovery.
Failure to eat the right food after exercise - or worse - skipping the post-exercise meal altogether can harm your body.

[AngryTrainerFit]

11:08 AM on 09/13/2011

Jeanette's tips are great. Check out this Top 10 Biggest Diet Mistakes list for even more suggestions on making better food choices.

http://www.angrytrainerfitness.com/2010/10/top-10-biggest-diet-mistakes/