Q: I hit a plateau. I initially lost 34 pounds and want to lose 10-15 more. I have been working out like crazy doing Beach Bodies Insanity Workout. I eat between 1400-1600 calories a day and I eat pretty healthy, but I stopped losing weight three weeks ago. How do I get moving again?

A: Finishing the last leg of your journey to your ideal shape can be the most difficult, but it doesn’t have to be.

As most of you know, hitting a plateau is a pretty common occurrence in the fitness community. Sometimes it’s caused by a poor exercise program and other times by a poor nutrition plan. In this case I think nutrition is the culprit.

One of the most common mistakes made by individuals trying to get to their ideal shape is being in calorie deficit for long periods of time. Your body is very efficient and wants more than anything to keep you alive. When you put your body into calorie restriction, it thinks it is starving and the hormones in your body respond by trying to maintain fat stores.

There is a specific hormone called leptin whose function is to communicate your nutrition status to your body and brain. After a period of time of dieting, leptin levels fall dramatically, telling your brain and body it needs more nutrition even though you have plenty of fat (nutrition) stored.  Your body then goes to work to decrease the number of calories it burns each day, in order to be able to hang on to as much fat as possible in case the nutrition situation gets worse. The result is decreased thyroid function and skyrocketing cortisol levels. On top of that, since muscle burns so many calories (50 calories per pound a day), your body goes to work shedding as much muscle as possible to more efficiently keep fat stores. Hence the diet-induced plateau.

So what is the solution?

Convince your body it isn’t starving and get your leptin levels up!

How do you do that?

Take at least one day a week and increase your caloric intake beyond your daily requirement. This instantly increases leptin levels and the body responds by giving in to the “calorie in, calorie out” model. The greater that deficit, the more body fat you are going to lose if you do it correctly. You don’t want to lose muscle in the process.

Keeping your hormones in balance by taking in extra calories once a week will allow your body to give up more energy (fat) to rebuild and grow lean muscle mass. Body for Life was the initial creator of this strategy and it was later improved by Joel Marion through his Cheat Your Way Thin Manual and his more aggressive program Xtreme Fat Loss Diet. The cheat day concept from a healthy eating perspective has yielded the best results with our clients. We have modified the eating program slightly for our clients.

We preach consistently at AskFitnessCoach that you must shorten the time you are in calorie restriction as much as possible. The effects of long periods of calorie restriction can be horrible on your metabolism. Anyone using calorie restriction to get to their ideal shape should have a very strong maintenance plan in place to prevent yo-yo dieting.

Disclaimer: we are affiliates of all these programs just in case you decide to buy one of them.

Does Your Fitness Program Measure Up?

How to be Healthier at the Office

Love Breakfast, Lose Weight

Do you ever feel like your cravings are running the show?

It’s tough to break the wily alliance between junk food and the brain’s pleasure center. You want to look like the hot bikinied background extras on Burn Notice. But junk food tastes so good.

With summer fast-approaching, how can you tackle your love of food to get in shape?

The first step: understand where your cravings come from.

The Trigger

Willpower expert Kelly McGonigal, PhD, has an explanation for why we love trouble foods so much:

“It seems too clever, too diabolic to be true. A recent study shows that foods high in saturated fat—ice cream, cheese, red meat—cause your brain to secrete chemicals that tell the body to ignore biological signals of fullness (like leptin and insulin).”

The result, she says: “You don’t ‘feel’ full, and you keep eating.”

That’s why when you “cave” a little, you often end up caving a lot.

But can’t we control how much we eat? If we know the food is fattening, can’t we cut ourselves off at half-portion, even if we still feel hungry?

Cravings Get More Complicated

In response to a new policy working its way into the fast food industry, Wellsphere author Bruce Friedman asked this question: “Will posting calorie counts in fast food restaurants help curb obesity?”

Friedman went on to answer it: “Fast-food addicts gravitate to these restaurants because of convenience, price, and because the food tastes good to them. I seriously doubt that posting calorie information in fast-food restaurants goes to the root of the problem.”

Indeed, seeing the numbers might motivate some to scale back their orders, the New York Times explains. But so far, results have been unimpressive. Starbucks’ calorie-posting stint whipped up only a small change: customers cut calories back by about 6%.

So, they ordered a low-fat muffin or no food at all, but stuck with their Venti Caramel Frappuccinos.

(Speaking from past experience, Starbucks coffee is really, really addictive.)

Is it really enough to know that fast food is loaded with fat, salt and sugar? They’re our old friends, after all. We stand by them despite their flaws, and no matter what nasty things other people have said about them. Like Friedman says, fast food is easy, cheap, tasty and we’re addicted.

Why Dieting is a Double-edged Sword

Maybe you’ve managed to tame your cravings, saying good bye to old friends sugar, fat and salt. But how long can you hold out?

“Bad news for yo-yo dieters,” McGonigal warns. “According to a recent study, cycles of feast and famine can create fast-food junkies—at least in rodents.”

I don’t think we need to look at a lab rat experiment to know this is true. Almost everyone knows this familiar scenario: we resolve to eat right and get off to a strident start. No more ice cream! Then one wrong turn—we have a cone—and it’s all over. Bummed about indulging in the forbidden dessert, we stress out, get mad at ourselves, and seek solace in another scoop. Now we’re hooked, even more than before.

“Binge eating is a seductive beast,” writes Scale Junkie, who uses her blog to talk candidly about her weight loss challenge. She has experienced the vicious feast/famine cycle, saying: “The one element of this journey that I haven’t been able to reach the root of is why I self sabotage my diet time and time again.”

Getting to the Root of the Problem

Okay, okay, you already know that cravings are evil and self-sabotage seems inevitable. But I wanted to drive home the reasons why adopting a healthy diet is so hard. It’s not simply a matter of rational decisions based on facts. If it were, we’d all look like Gabrielle Anwar.

The elusive “root” of cravings, addiction and self-sabotage lies deep in our subconscious. It’s hard to see or consciously control the workings of the unconscious mind. Hence, we often feel prey to—not in control of—our cravings.

So how can we skip fast food joints, when the truth about what we’re eating doesn’t matter? And how can we start eating healthier for good, rather than bouncing back and forth?

It is possible to make lasting positive changes to your diet. But you need to delve into your subconscious mind to make the adjustment. Ready to master your mind? Try this.

IdealShape reveals the truth behind America’s Biggest Addiction

More tips to curb your fast food addiction

Resveratrol: where can you find this surprising nutrient that promotes weight loss?

Q: OK so I have been running 4-6 miles on the stair-master, cross-trainer or treadmill 4-5 times a week. And taking one hour classes (weight training, cycling,  kickboxing, or machines) about 4 times a week. I eat my normal diet, that hasn’t changed much, but I am a vegetarian and it is semi healthy…  with a little oil, sufficient carbs and lots of greens.

I have been doing this for the last 5 months. Initially, I lost some weight, but lately the scale says that I gained weight. I assume that could be muscle, however, my inches are no longer going down, nor does it seem like my body is losing anything anywhere anymore…

I just finished medical school (I know, I should be able to answer my own question then =) ). So my life outside of the gym consists of stress and sitting in front of the books for 14 hours studying for the boards… Obviously I was initially doing something right so my diet cannot be the sole reason. So what am I doing wrong and what should I do differently? – Megha

A: Kudos for finding the time to work out so diligently and for being determined in your goals. Don’t get discouraged! There are many factors involved in fitness. That means we’re required to try lots of things as we get to know our bodies and discover what will create optimal results for us.

Weight loss plateaus are common, too: the body is so smart that it adapts quickly in order to conserve energy. But to lose excess fat, we want it to burn energy. The key is to keep the body off balance. So while you may not be doing anything wrong, it’s probably time to switch up your routine.

Let’s first look at what you’re eating, and then we’ll point you to some great resources on this site for maximizing fitness results.

WHAT TO EAT (AND WHAT NOT TO!)

Essentially, you should be eating plentiful fruits and vegetables, calcium-rich low-fat dairy, whole grains, and—in your case, as a vegetarian—ample non-meat sources of protein. Make sure to incorporate a variety of foods in your diet. Here are some basic guidelines for the three major dietary nutrients:

Protein

Protein is fundamental for keeping—and building—lean muscle mass. It will increase your metabolism as well as make your workouts more effective, so you’ll burn more fat. (By the way, you are right to ask whether your increased weight could be muscle gain. Don’t put too much emphasis on what the scale says.) While trying to gain muscle, you should eat more than the average RDI. Whey protein and soy protein (which can be found in powder form) are great sources of protein, as are nuts and eggs. You can also time your protein and carb intake to maximize workout results.

Carbohydrates

By reducing your carbohydrate intake, your body will turn to fat for fuel and start burning it up. But don’t cut carbs completely; it’s still needed for extra energy, and you don’t want your body to go after your muscle instead. So, on the days that you do high-intensity workouts, include more carbohydrates in your diet. On your steady state cardio days, have a low carb intake. And on your days off—those all-important recovery days—skip carbs completely.

Many of your non-meat (plant) protein sources also have extra carbohydrate content (lentils, beans), which is something to be aware of. Still, these are a better source of carbs than starchy carbohydrates without any protein, such as pasta, bread and rice.

Fats

Believe it or not, you won’t want to cut fat completely out of your diet. It, too, supplies your body with needed energy. You will of course want to stick to the healthy, fat-containing foods: low-fat milk products, legumes, and oils (canola, corn, soy bean and olive). Some good sources of unsaturated fat: avocados, nuts (almonds, hazelnuts, pecans) and seeds (flax, sesame, pumpkin).

Weight Loss Villains

Avoid these ingredients in your diet:

• Sodium
• Caloric sweeteners (added sugar and artificial sweeteners)
• Saturated fat (whole milk, cheese, ice cream)
• Trans fat (cookies, crackers, chips and other commercial baked goods)

WHEN TO EAT

This is almost as important as what you eat! We recommend eating 5-6 small nutritious meals throughout the day, as opposed to 2-3 large meals. This will do three things:

1. Speed up your metabolism
2. Supply your body with ample energy throughout the day
3. Keep you from overeating. Many people only have one big meal, often at the end of the day. Starving, they overeat, and then plop down on the couch or head for bed. This is a recipe for sluggish metabolism and fat gain!

HOW MUCH TO EAT

In order to lose excess body fat, you also need to lower your caloric intake (while still meeting your body’s nutrient needs). Find a calculator that can tell you what your caloric needs are, and then subtract 300-500. Your body will turn to fat stores for energy, allowing you to burn up that excess fat throughout your body.

Remember that it’s going to be about more than eating, say, 1700 calories, if this is your target. It’s even more important to focus on eating a lower-carb diet than on lowering your caloric intake. After all, more calories in a healthier diet will always be better for you than having fewer calories, but less healthy foods. The most effective approach to losing weight would be a low calorie, low carb diet.

WHAT ARE YOU DRINKING?

Poring over the books for extended periods of time can cause lead us to caffeinated beverages and not enough water. If you’re propping your eyelids open with soda, red bull, and vanilla lattes, don’t! Caffeine is fine in moderation, and can even give your metabolism a little boost while suppressing your appetite (that’s why many weight loss supplements include a small amount). But skip the sugar, creamer and flavoring. And after your first cup or two, switch to green tea, which has caffeine plus incredible weight loss and health benefits. Or, have an apple or a protein shake for energy. And we’ll say it again: drink more water!

ARE YOU SUPPLEMENTING?

Taking a supplement is important for everyone, but critical for those trying to lose weight. Dietary supplements are an easy way to give your body the vitamins, minerals and other nutrients it needs that you can’t get from food alone. Go for a multivitamin for overall health. A metabolism booster like Green Tea Extract is good, too. Weight loss support supplements like ResveraShape can be a boon when you’re trying to lose excess fat. The right ones will combine essential nutrients with metabolism-boosting (green tea, kelp, grapefruit extract) and appetite-suppressing ingredients (resveratrol, caffeine).

KEEP A HEALTH LOG

We bet we don’t need to tell a medical school graduate this, but just in case: it’s really important to keep a daily exercise and nutrition log. Not only will this give you a clear picture of your habits and patterns, so you can see what works and what doesn’t; but it will also keep your goals in focus. Without a visible record, it’s easy to miscount how many “just this once” indulgences we give in to!

Keep a note, too, of your weight and measurements. Don’t compare them from day to day, or you won’t notice much difference, and you may get discouraged. Compare every other week, or at the end of the month, however, and you’ll see the difference.

Getting others involved in your journal is even more effective, and fun, too. Don’t believe us? Just ask weight loss bloggers Cara and Ryan, who have tracked their way to incredible results.

MASTERING THE MIND

Finally, don’t discount the role your mental state plays in weight loss. Are you getting enough sleep? Not only is adequate rest necessary for overall health and performance, but it’s also necessary if you want to get anything out of your exercise routine. It’s during sleep that your body recovers from your workouts and builds muscle. It’s also important to keep stress and depression at bay, as they can make weight management hard. Many people find that achieving balance and focus is ultimately the most important step in their weight loss journey.

MAKING THE MOST OF YOUR GYM TIME

Your weight training and resistance exercises (like stair-climbing), along with high intensity cardio (kick boxing), are great! Just make sure to progressively add resistance and repetitions, and switch up the activity type every so often. You can skip the machines, which only deliver isolated exercises, unless you are honing in on one specific area. Otherwise, compound movements that work multiple muscle groups are best. Make sure you aren’t working the same muscle group every day, or your body won’t have time to recover and progress. Steady state cardio on the bike or treadmill will allow your muscles a rest between intense training days.

For the full scoop, check out these posts:

Interval Training vs. Steady State Cardio

Which first: cardio or strength training?

So you want to build muscle, but not bulk up?

PR: wait… I: wait… L: wait… LD: wait… I: wait… wait… Rank: wait… Traffic: wait… Price: wait… C: wait…

Q: How should I eat in preparation for workouts and sporting events? – Thomas M.

A: Nutrition before a strength training workout or sporting event can determine your level of performance. There is no difference in the nutrition needed for a workout or sporting event under an hour and a half, because the activities are very similar in their demands. Most sports and strength training activities rely on the anaerobic energy system, meaning short bouts of movement from 10-45 seconds. Having the right nutrients available during these bouts of exercise is going to be essential to your performance.

The secret to exercise energy

The nutrient that provides the energy that gets muscle moving is glycogen. The most efficient and fast way to get glycogen is by eating carbohydrates. If glycogen isn’t available from carbs, the body will pull from less efficient sources of energy – protein and fat. Relying on protein and fat to provide the glycogen will make you feel sluggish and tired during your activity. To have the maximum amount of glycogen available for your workout or sporting event – in order to perform at the highest level – glycogen needs to be stored from carbohydrate eaten before the activity.

How do you make sure that glycogen is available from carbohydrates when you workout? Eat them before your workout. A full meal three to four hours before your workout with carbs, protein and fat should help get the glucose into your system that will be converted to glycogen. Ideally, you’ll also drink a shake or smoothie 30 minutes before your workout with a 4:1 carb to protein ratio. The shake should contain somewhere between 200-300 calories. If you are working out in the morning just after waking up, you need to do a shake, meal replacement bar or small meal.

The importance of proper nutrition

The people who most often fail to practice proper nutrition before activity are those who need it most: children, young adults and people trying to achieve a healthy weight. Parents need to be more educated about nutrition and teach these principles to their children. Kids who are in sports need to understand how and when they should be eating to make their practices and games more productive.

People trying to achieve a healthy weight need to make sure they have eaten correctly to build lean muscle mass and have the calories they need when they workout. When you are trying to obtain a healthy weight, you are going to be in a calorie deficiency for the entire day. But be pro-active: put the right nutrients into your body before your workouts and immediately after. After a workout, you want to make sure you eat or supplement with a protein shake that has a 1:1 carb to protein mix.

We have a motto that we teach our clients: “Do the little things really well and you will be successful.” Proper nutrition before a workout is a little thing, but can create huge results.

An often-overlooked must: warming up your muscles pre-workout

What’s the trick to timing a protein shake?

Hit a fitness plateau? Read this

A: If you want to be fit while you’re pregnant, you need to be fit before you get pregnant. That way you’ll be able to maintain a much higher level of fitness throughout your pregnancy, even though you will have to decrease the intensity of your exercise program.

If you have not been participating in a workout program, you will want to start out with the basics and increase your intensity slowly as you start to get more comfortable with the exercises. Always consult your doctor before starting a workout program while pregnant.

From a fitness coach’s perspective, exercise is absolutely vital during pregnancy. If you can, do a complete fitness program that includes both strength training and cardio. Sometimes it may be difficult to work out because you’re nauseous, but be patient and do what you can. Working out during your pregnancy will give you more energy and allow you to maintain your fitness level. That means you’ll recover and get back to your pre-pregnancy fitness level more quickly.

Weight gain is a major issue with pregnancy and these are the most current guidelines for pregnancy weight gain from the Institute of Medicine (IOM):

If your pre-pregnancy weight was in the healthy range for your height (a BMI of 18.5 to 24.9), you should gain between 25 and 35 pounds – gaining 1 to 5 pounds in the first trimester, and about 1 pound per week for the rest of your pregnancy, for the optimal growth of your baby.

If you were underweight for your height at conception (a BMI below 18.5), you should gain 28 to 40 pounds. If overweight for your height (a BMI of 25 to 29.9), you should gain 15 to 25 pounds. If you were obese (a BMI of 30 or higher), you should gain between 11 and 20 pounds.

In order to stay within these recommendations, it is essential to not only exercise but to be on a healthy eating plan. Generally, women are only recommended to increase their caloric intake by 300 calories a day to provide for the growth and development of the baby. Pregnancy should not be a break from participating in a healthy eating program. It’s actually more important to be eating foods that provide the nutrients your body needs.

An important point to remember is that weight gain can come from many different sources: baby, body fat, muscle or swelling. The healthy weight gain should primarily be everything associated with the baby and your body trying to support the baby. If you are swelling you should definitely be working with your doctor. Many of the prescriptions used for nausea can cause swelling and water retention. For example, Zophran decreases urination, which in turn would cause water retention and weight gain.

Pregnancy is very challenging on your body, but don’t get discouraged. Make healthy choices and realize that it will take some effort to stay fit while pregnant.

Pregnancy Today’s tips for starting an exercise program when you’re expecting

Learn the benefits of prenatal yoga at BabyCenter

A: Now let me explain the difference between healthy eating for weight loss and healthy eating for maintenance.  It is really simple you can eat more of the same healthy foods when you are maintaining your weight.  We want to make this really clear there is no dieting gimmicks needed to lose weight or special formula for carbs, proteins, and fats.  We follow a general recommendation for the percentages of carbs, proteins, and fats that you should be eating which is 40% Carbs, 30% Protein, and 30% Fat.  What these percentages mean is that if you are eating 2000 calorie each day 800 Calories would come from carbs, 600 Calories from protein, and 600 Calories from fat.  The Fats can be decreased and proteins increased depending on how your body responds and the amount of weight you are losing each week.

Often people short themselves on protein because they are eating too many carbs.  In this case there is a need to raise the amount of protein your eating to get in balance.  Remember, there is protein in vegetables, dairy, and legumes that will help you meet your protein requirements.  We would recommend tracking your diet for a few days on www.dailyburn.com to give you an idea of the number or calories you are eating and the proportion of carbs, proteins, and fats that are going into your healthy eating plan.

Here are some other simple keys to successfully implementing a healthy eating plan.

#1. Plan your meals

#2. Eat more often 5-6x a day

#3. Include Carbs, Proteins, and Fats in every meal

#4. Drink plenty of water and little of everything else