I’m stuck! How can I break my weight loss plateau?

ask our dietitian your question todayStuck at a weight loss plateau

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I work out 6 days a week and do 1 hour of cardio and 1 hour of lifting daily. I eat pretty well, limiting my diet to below 1600 calories and 50 carbs daily, but for the past month I’ve been struggling to break a weight loss plateau.

I have been losing and gaining the same 5 pounds. My weight has been fluctuating between 215 and 220 pounds.

Over the past year I have dropped approximately 80 pounds and have about 30 or 40 more to go. How can I break this plateau? – Ralph T.


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For a brief two-week period you could try shifting your diet parameters to include at least 30 grams of fiber and no more than 130 grams of protein.

 

This is reflected in the following sample meal plan:

 

Breakfast – 1/2 Cup bran cereal, 1/2 Cup milk, 1/2 grapefruit and 1 egg;

 

Lunch – 3 oz. tuna, 3 rye crisp crackers, large salad, 1 Tbsp. of dressing;

 

Dinner –  1 small chicken breast, 1 Cup of broccoli, 1/2 Cup of corn;

 

Snacks – 1 apple with 1 Tbsp. of peanut butter and/or carrots/celery with 1 Tbsp. of hummus.

 – Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below.

To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.

Posted on December 5, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 4 Comments.

  1. Change your workouts . Every 3 weeks your muscles have great memory , they will Rember the excercise you are doing this is why u platue. Plane and simple muscle confusion

  2. I totally agreed with Keith that you should change your workout. There are various fitness training available today like kettlebell training, crossfit training and many more. Try out different training programs that will help you.

  1. Pingback: Is eating before I sleep sabotaging my weight loss? | LA Fitness | Official Blog | Living Healthy

  2. Pingback: What diet and exercise combination is the best way to lose weight? | LA Fitness | Official Blog | Living Healthy

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