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.
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
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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.