Weight Loss Plateaus: Stuck in a Rut?
About a week ago, I helped a good friend of mine who was STUCK after losing ten pounds and needed some weight loss help.
After transforming his meal plan, I’m happy to report he’s already down another 4 pounds, just by implementing my super simple nutrition weight loss “tweaks” below.
Here’s what his typical day of eating looked like:
– 1 cup of coffee with flavored creamer (7:00)
– Apple and granola bar (9:00am)
– Small snack: low fat yogurt, fat free cottage cheese, one cup of pineapple (11:00am)
– Small lunch usually consisting of a salad with some chicken breast (Noon)
– Workout (2:30pm)
– Protein smoothie from the gym after workout (banana/blueberry/yogurt/protein)
– Smart dinner (chicken or chili or beef roast with vegetable)
– Most nights a small snack like some nuts about 8:30pm
– Sweet tooth at night is BAD
Ok, let me break this down and show you how I quickly “fixed” what was broken with my friend’s weight loss plan.
Here’s what I told him:
1. Drink some water BEFORE your coffee. You’ve basically fasted the entire night, so you’re slightly dehydrated upon waking up. Coffee is fine, but drink water first.
Next, cut out the flavored creamer. I would use coconut oil and all-natural coconut creamer or milk. The flavored creamers are LOADED with obesity additives and corn sugar.
If you’re not using intermittent fasting, it would be a good idea to get a high quality nutrition shake with “greens” before your coffee.
It’s not mandatory, but flooding your body with a high quality protein shake and Athletic Greens (which is basically a multivitamin, all your fruits and veggies, and even helpful digestive enzymes), right when you wake up, has been shown in quite a few studies to help with weight loss.
Plus, it’s a helleva lot better than the typical high carb breakfasts that send your insulin levels sky-high and sets you up for a fat storing day.
2. Apples and granola bars contain ZERO protein. Plus, you’re eating TWO carbs all by themselves. This might seem healthy, but it’s a fat storing nightmare.
So first, NEVER eat an impact carb by itself. Second, always try to get some complete protein in EVERY meal.
This is another reason you’re getting cravings late at night and stopping weight loss. You don’t have control of your blood sugar and energy earlier in the day like you need to.
Dump the granola bar…might as well be a Snickers. Keep the apple (make sure it’s organic) and add 3-4 hard boiled farm fresh eggs…or some organic chicken or turkey breasts to this meal.
A few raw nuts would be a good idea here as well. It will help stabilize blood sugar and enhance neurotransmitter production (brain energy) for the day.
3. Dump the low fat yogurt. It’s loaded with “hidden” sugars. Use unflavored Greek yogurt instead. You can add some organic liquid stevia or even a little raw honey if you need to sweeten it.
Also, use a full fat or low fat version of cottage cheese instead of fat free.
Again, when food companies pull out the fats, they replace them with sugars.
And keep your eye on too much dairy. Try to get only one or two servings per day max, and stick to organic or raw as much as possible.
The same goes for all the hidden sugars inside skim milk. You’re better off having full fat milk or raw milk from a farm.
In fact, despite what food companies say, statistics show you have a greater chance of dying in a car wreck than getting ill from “raw” milk.
4. If your goal is weight-loss and you don’t have any sugar issues, I would skip lunch so your 2:30pm workout is done in a “fasted” state.
If you’re somebody who can’t handle fasted training, then go ahead and have a low carb lunch, but avoid the starches and fruits if you want to enhance fat-burning during the workout.
5. SKIP the gym smoothie. I guarantee it’s loaded with corn sugar and low quality artificial crap. Most gym smoothies have more calories than a Big Mac.
Instead, make your own high quality nutrition shake or balanced healthy meal within 60 minutes after exercise. You can feel free to include a healthy starch in your post workout meals on weight training days about 3 or 4 days of the week.
6. Make your late night snack protein and friendly fat based. Veggies are fine too, but always get a complete protein source a few hours before bed.
This will give your muscles a steady stream of amino acids for adequate recovery during the night.
So to recap:
– Make sure you’re staying hydrated from the time you wake up.
– Eat a complete protein source in every meal and NEVER snack on impact
carbs by themselves.
– Limit your dairy and use full-fat dairy products instead of “fat-free.”
– Be conscious of what you eat BEFORE you exercise if you’re trying to lose fat.
– Feed your muscles protein and friendly fats a few hours before bed.
– Make SURE you’re getting an adequate amount of protein everyday,
especially if you’re exercising intensely.
– Lastly, and most importantly, eat MORE vegetables.
This is the biggest problem I see with my friend’s plan above. There are practically zero veggies!
As you can see, my buddy was trying his best to be healthy, but he was making all kinds of “little” mistakes that added up to make a huge difference.
All he had to do was start using this weight loss drink and the few adjustments from above and BAM more weight loss!
Just like that the fat started falling off him again.
Keep going strong,
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