Join 220,000+ Fitness Fans

Share your name and email and I'll send you a FREE copy of my eBook - The 10 Forgotten Rules of Weight Loss. Plus, you'll get exclusive articles not found on the blog.

How to Break a Weight Loss Plateau

girl celebrating on scaleIf there’s one thing that’s certain, it’s that you’re at one point or another going to hit a weight loss plateau. What you decide to do at that time is going to have a large impact on your success. The following 8 tips will help you out when you inevitably reach that sticking point.

Be Patient

This needs to be said, as even the most patient of people suddenly become impatient when it comes to weight loss. If it’s only been a week, or even just a month and your weight hasn’t changed, don’t stress out. Weight loss is a process, not an event.

If you’re consistently eating right and exercising, the body fat will come off. Notice I said body fat. It’s important to make that differentiation right now. The important thing is that you’re making progress. Weight is not the only measurement of success.

Carbohydrate Cycling

This is one of my favorite eating methods for those people that are carbohydrate sensitive. You are able to eat just as many carbohydrates as usual, but instead, you mix up low carb and med/high carb days.

Stick those high carb days on intense workout days, and use the low carb days for when you’re resting. In my opinion, there’s no better way to add muscle and drop body fat at the same time than carbohydrate cycling.

Read more about how to implement carbohydrate cycling.

Increase Your Calories For a While

As our weight goes lower, so does our calorie intake. How low can you really go though? Your metabolism slows down as you lose weight, and rightfully so.

Give your body a break and try increasing your calories to maintenance levels for a week. I think you’ll find that once you return to a hypo-caloric environment, your weight loss progress will pick back up. Let your body know that it’s not starving.

Find out why you might not be eating enough calories to lose weight.

Try a Different Workout Routine

Nutrition is just one part of the fat loss equation, although it is the biggest part. Exercise also plays a large role. It’s not uncommon for your strength training progress to stall out when eating fewer calories.

It’s imperative that you maintain your muscle mass as you lose weight, or else the weight you lose will be valuable muscle. If you find that you aren’t making strength progress anymore, but your nutrition is spot on, try changing up your routine. It might be all that you needed to get over your plateau.

Here are 10 powerful ways to stimulate new muscle growth.

Time Your Carb Intake

Carbohydrate intake and timing can make or break your fat loss. I am by no means a low carb advocate. Many people are very successful eating a high carb diet. That is something only experimenting can determine.

However, a common denominator for success is when people time the intake of those carbs to around times when your insulin sensitivity is highest. When is that? Your first meal of the day, and the meals around your workout. Sometimes just shuffling your current carb intake to those times can break you through your sticking point.

Read more about nutrient timing and find out when to eat carbs for the best fat loss.

Refeeds

Refeeds are a great way to keep your metabolism humming along at max efficiency. They are similar to cheat meals except you use the same foods you eat the other days – just more of it.

Try eating maintenance calories or slightly above once or twice a week. Doing so can “reset” your metabolism and many of the hormones (leptin, ghrelin) that have begun to make it difficult to lose weight. Try to keep the fat intake low on this day and focus on eating carbohydrates and protein.

Set-Points

Set-points are a tricky topic to write about because there’s no clear evidence they exist. On the other hand, there is plenty of real-word personal accounts of them occurring.

Set-points are particular body weights that we tend to have a problem breaking through. They usually are a weight that you were fluctuating at for a long period of time in your life, and they tend to be the weight that most people end up getting stuck at.

Is it mental? Physical? I’m not sure, but I do know that they can be broken through with a little patience, and you can create new set-points at lower weights.

Start Logging Your Food

It’s a tedious process, but one that becomes very helpful when you’re faced with stalled progress. Are your calories too high? Too low? What about your maconutrient breakdown?

Maybe you could do better with fewer carbs, or maybe you aren’t getting the protein requirements that you need. While you can do a good job guesstimating once you’ve been doing this for a while, there is no substitute for tracking calories. The extra work will pay off in the long run.

  • raylene

    i need to loose a lot of weight

    • Coach Calorie

      Don’t beat yourself up! One day at a time. Make small changes to your lifestyle habits, and eventually you’ll reach your goals.

  • Corlena

    A weight loss plateau is sooo frustrating and a little disheartening. I plateaued for 7 months after losing 50 pounds, but never gave up. Started bootcamp 3 times a week but still no change. Then I took some of the above points, which were in some previous articles, and started calorie and carbohydrate cycling…and eating more. I was counting calories but restricting them too much, so my metabolism had slowed down. I use a handy calorie counting app that helps me track both daily calories and carb intake and by calorie cycling + exercise I have the equivalent of 2 ‘cheat days’ a week. I still eat healthy on those days, just a lot more. In just the last 2 months I’m down another 12 pounds (5% body fat loss in 6 months), 3 inches off my waist and 2 inches off my hips. I attribute the latest changes to your suggestions and an awesome fitness instructor!! Thank you.

    • Coach Calorie

      Thanks for sharing your experience Corlena! Not eating enough calories is just as bad as eating too many.

  • Darlene

    so true! I had stayed the same for a few weeks and just increased my calories from 1200 to 1400 a few days ago and lost over a pound in the past 2 days!!

    • Coach Calorie

      Many people would be surprised that they can actually eat more food and still lose weight!

  • Joanna

    Great article. I totally resonate with the set points. I’ve been at 130lbs for a really long time and always seem to hover around there give or take. My bodyfat is ok. 18-19%. I think ideally I look best around 125 lbs. I also think this set point is what I call “happy weight”- where its easy for both your body and your mental self to maintain with little effort. To maintain a 5-10 lb loss can be tricky if your rituals dont change with it. Just my thoughts.

    I’ve always thought about carb cycling but never had the resources to do it. Do you think you could do a post just on that and what % macronutrients should be on low/high carb days, if you haven’t already?

    Thanks. Keep up the great work.

  • Ann

    Hi i am getting married in 2 weeks and am stuck at my weight, i really want to lose 7lbs before my wedding especially off my hips (eventhough i cant spot reduce) i would really love your help as im desperate

    • Coach Calorie

      Hi Ann, it’s highly unlikely you are going to lose 7 pounds of fat in the next 2 weeks. You could realistically lose 4 pounds of fat, and if you implemented some sort of carb restriction the last week, you could drop a few more pounds of water.

      • Ann

        Thanks Coach, do you think a boby wrap will help me lose a few inches? If i concentrate more on inches that pounds, id love to lose 2 and a half inches of hips, but is this unrealistic?

        • Coach Calorie

          I don’t think it’s worth the time or money. My advice would be to do the best you can. If you start now, you will be in better shape come your wedding date.

          • Ann

            Ok thanks Coach..am 5ft 2inches and weight 128 lbs…just want to be slim for my wedding!!! Thanks Coach!

  • Lacey

    Haa anyone watched Jodie Marsh: Brawn in the usa ?
    Well, she does all of these things; from the ‘cheat meal’ to the high carb binge etc…
    I couldn’t do it. I’d feel too guilty and all my hard work would be for nothing.

    • Coach Calorie

      Admittedly, I do feel a little guilty after the high carb days and cheat meals too. My weight is usually higher the next morning, and it can play tricks with my head. But if you stick to the plan, your weight is usually lower the next time you have a cheat meal. It’s one big zigzag that has a downward trend.

  • Danielle

    Hello, I just have a couple of quick questions:

    The part about increasing your calorie intake makes me nervous, and I’m trying to lose my last 25-30 lbs…..whenever I eat anymore about 1200-1300 calories a day, I feel sick. I work out once in the morning and once at night; I always do my morning workout on an empty stomach, and do my evening one after dinner. I work out for between 20-45 mins each time I work out. Am I doing this correctly?

    Also, I’m a 24 years old female, 5’4″ and sitting still at 167 lbs (I started out at 192 in late April) and wanting to get down to 140 lbs by the end of the year. Is this reasonable? I started out losing weight so consistantly and now I’m lucky if I lose 2 lbs a week but it usually comes back in a day or two or just holds steady…not sure what all I’m messing up on – any advice would be much appreciated!! thanks!

    • Coach Calorie

      First off, yes, it is very reasonable for you to lose 27lbs in 5 months. You are leaving yourself plenty of time to do things the right way. That being said, I don’t know what you body fat percentage is. A better guide would be for you to lose about .5 – 1% body fat a week.

      Doing 2 workouts a day certainly isn’t necessary for weight loss. The biggest factor is going to be your nutrition. You can’t out exercise a bad diet. It’s highly unlikely you are going to gain weight (fat) eating 1200 calories a day. Focus more on quality when it comes to exercise and nutrition – not quantity.

      • Danielle

        the .5-1% is a great guideline…we’re doing biggest loser here at work and I”ve got a spreadsheet that measures all of that stuff….how do I figure out what my actual body fat percentage is? is that my BMI or is it something else? thank you so much for your reply!!

        • Coach Calorie

          You have to actually measure it with body fat calipers ($10 at Amazon.com), or you can get a test done somewhere. BMI is not a very good indicator of body composition. For someone that is fit, your BMI reading could say you’re obese.

          • Danielle

            Add a comment

            I just bought: ‘Accu-Measure Body Fat Caliper’ by AccuFitness
            http://www.amazon.com
            Easy to use, comes with Fat% Chart, Instructions and caliper

            Haha just ordered one now, thanks for all the advice, I appreciate it!! :)

  • http://www.missfitnesslife.com Vix- Miss Fitness Life

    Another cool tip is to re-visit what you were doing when you were getting great results. Has anything slipped, have any shortcuts slipped in?

    Sometimes just some more attention to detail is all it takes.

    I also strongly recommend the cheat meal, if you are uncomfortable with the word cheat start calling it a refuel meal.

  • http://www.weight-loss-supreme.com Gordon Youd

    It is surprising how many people lie about the weight loss program they are using to lose weight.
    They fib to other people and themselves.
    “Are you keeping to the program” “Oh! yes, I am following it to the letter”, “What about that icecream you had down at the beach”, “Ah! well that was the only thing” “What about that late night sandwich you had the other night”, ” Well it was just a small one, lettuce and tomato”. I know it is hard to be exactly strict, but weight reduction under those conditions takes forever and can lead to someone dropping out of the program.

    DEDICATION is the only way….

  • Jonathan

    Hi,

    Thanks for this and your other entries regarding eating too few calories. My question concerns the ideal content of the calories. I work out an hour a day and have plateaued in my weight loss. My fat % has plateaued as well. I’m at 20-22% fat. I’d like to keep that percentage dropping. I’m increasing my calories as per your suggestions. However, recently I’ve read some information that indicates that perhaps my protein intake isn’t as much as it should be. I’m trying to attack this from a couple of different directions. In addition to bumping my calories up to 2000 (or more), since I weigh 190lbs, I’m going to see if I can get 190gm or more protein. And, I think that I should have a protein/carb/fat percentage distribution of 40/40/20. What are your thoughts on this approach?

    Thanks!

    • Coach Calorie

      Hey Jonathan, it’s definitely a good idea to bump up your calories, and your protein intake looks good. As to the macro ratio, that’s going to depend on your activity level. At 2000 calories, 40% carbs would be 200/day. If you are not extremely active, they may end up being too many. I would consider eating the 200 on intense workout days, and then dropping them down on rest/less intense days, and up the fat intake in its place.

  • Diane

    When I break a plateau, how can I prevent it from coming back again?

    So, I’m a 15 year old girl (please still help me though!) and I’m trying to lose belly fat. So far, I’ve went from a 33 inch waist to 29 inch. But I still really do have to lose belly fat ( I still have enough to grab into 2 full hands) in order to get at least a flat stomach or if i’m lucky abs.
    The problem with me is that for some reason, my body only wants to lose fat 2 weeks at a time and then stops for no apparent reason. My first plateau lasted 6 months and then after losing fat again for 2 weeks, I’m plateauing AGAIN.
    I got out of my first plateau by calorie cycling which only got me losing fat for 2 weeks. So for this plateau, I just did about 4 days of high calorie days (no clue how much I ate), and I’m planning on going back to my calorie deficient (1500 cals on average) really soon. I’m also going to incorporate your tips too. But I’m afraid this either won’t work for me or it’ll only last 2 weeks.

    • Coach Calorie

      Hi Diane, what kind of exercise are you doing? Are you strength training? You need to be. I’d be interested to see the types of food you’re eating. I have a feeling that your diet could use some work. Why not show me a typical day’s diet? Also, show me the not so good days too.

      • Diane

        So, this is my typical day’s diet. But the only thing is that the calorie amounts changes everyday, it could be either 1,100 or 1,700, (I’ve been calorie cycling for about a month so far). I just mix up how much of everything I eat. But on the days I eat worse than what I usually do, I’d probably eat about 2 bowls of cereal, 2 bowls of oatmeal, a snack, and eat random breads all day, (happens about once every 2 weeks.) My eating is pretty much consistent.

        Typical Day #1
        Breakfast (540 cals):
        1 cup oatmeal , 1/2 cup milk, 3 tablespoons of honey
        Lunch (325) :
        1 cup salad (15 cals) , Chicken (130 cal) and four packets of salad dressing (220 cals)
        Played 2 1/2 hours of tennis
        Lunch (200 cals):
        Honey Roasted Granola Bar- 200 cals
        Lunch (126 cals):
        Baked Chicken (126 cals)
        Lunch/Dinner (390 cals):
        Multigrain Sub Roll (190 cals) + Marinara Sauce (200 cals)
        Dinner (60 cals):
        2 cups of Broccolli – 60 calories

        Total- 1605 cals

        Typical Day #2

        Breakfast (420 cals):
        1 cup oatmeal, 1/2 cup 2% milk, 1 tablespoon honey, 2 packets of all natural zero calorie sweetener
        Lunch 1 (226 cals):
        2 cups of peas and carrots (150 cals)
        1 Chicken Leg (76 cals)
        Interval Strength Training for 19 minutes (as many reps as possible) (Bodyrock)
        Lunch 2 (325):
        2 slices of whole grain bread – 80 cals
        1 turkey pattie (all natural) – 200 cals
        1 tbsp reduced fat mayo – 45 cals
        Dinner (300 cals):
        2 chicken breasts- 300 cals

        Total: 1217 clas

        Other things I Eat Often that weren’t mentioned

        1 cup Spinach + 1 Chicken leg + 2 tbsp. Marinara Sauce
        Homemade Pancakes: 1/2 cup oatmeal, 1/2 cup 2% milk, 2 eggs
        Artificial Sweetener
        Apple
        Banana

        Things I eat on worse days

        Crunchy Honey Oats with Almonds Cereal
        Peanut Butter
        Artificial Sweetener
        Peanut Butter crackers
        Crackers

        And as for my workouts, I do both cardio and strength training. I compete for tennis 3 times a week. Then I also do interval strength training 3x a week. For that, it’s Bodyrock. The workouts bodyweight stuff like burpees, push-ups, reverse pushups, planks, mountain climbers, squat jumps, spiderman push ups, elevated pushups, ninja jumps, bucking bronco, ab exercies.etc . And sometimes I use a sandbag (16 pounds) and do a workout with that. But those workouts are like 10 – 20 minutes, some I have to go through it all, some has work times and rest times. But all of them are like scary hard though (lol). Each workout either gets my muscles work really hard or I just get really out of breath. Either one or both.

        When I finally get rid of excess fat, I’d then focus on building muscle. My arms have the musuclar curves, but it’s not muscular yet, if that makes sense. So far, I’ve been pretty good with making sure I don’t lose any muscle.

        My goal is to look like Zuzana Light (I still follow her workouts on both her sites):
        http://ts3.mm.bing.net/images/thumbnail.aspx?q=4716506145095970&id=719c757a0cc4c09ac4067e1d50f2fef4

        • Coach Calorie

          Alright Diane, first off, your exercise is just fine. I wouldn’t change a thing. BTW, I wouldn’t wait until you lose fat until you try to build muscle. Do both at the same time. Makes weight loss so much easier. That being said, you should have no problem putting on muscle with your current workout.

          On to your diet where the problem is:

          To sum it up, too much sugar, too much processed food, too many empty calories :)

          - 3 tbsp of honey is 50g of sugar. You’re going to want to lower the amount of sugar you eat. Try cutting that way back. Maybe use fruit instead.

          - the artificial sweeteners need to go. I’ve seen too many people drop the sweeteners and see their weight loss continue. They are unhealthy, unpredictable, and have no place in a healthy lifestyle IMO. People will debate the merits of particular ones, but the fact is that they provide no nutrition.

          - the breads, dressings, bars, and cereals need to be replaced. Again, they are mostly empty calories. They provide energy, and that’s about it. There are much better choices. Try beans, potatoes, fruit, veggies, and WHOLE grains (oats, wheat, etc).

          There’s nothing wrong with eating some of those “bad” foods in moderation, but while trying to lose weight, you need to be limiting them. Try planning a day once a week where you can eat them, but eat them within maintenance calories, and be sure to still get in all your other necessary nutrients first. Earn them.

          Hope that helps!

          • Diane

            Thanks, Coach Calorie! :D

  • http://Marina Marina

    Hi Coach,

    I am trying to lose weight and also tone my body i’ve become to flabby after having 2 kids….
    my daily intake is morning i either have cereal on it’s own or with yogurt, s/wich with a slice of turkey cucumber and cheese, in between a fruit, at lunch whatever is prepared but to a limit, afternoon any fruit and around 5-6pm about 30 almonds. Please note i drink about 2-3 litres of water during the day plus every evening I spend 20mins on the treadmill.

    The first week I lost 4kg, but I think I’m losing inches now….

    could you please advise if i’m on the right track?

    • Coach Calorie

      Hi Marina, it just doesn’t seem like you’re eating enough. After lunch you aren’t eating anything but a piece of fruit and some nuts. Don’t be afraid to eat. You need nutrients.

      Have at least 3 solid meals with 2 snacks in between. The snacks should still be protein based.

  • Helen

    Hello!

    I recently discovered your site and have been reading through all the posts, nonstop for the past few days. They are really informative and helpful – Thank you!

    I have a few questions and am hoping you can help. Here’s a bit of background, before I ask my question: I am around 135 lbs. (give or take a few) and I work out 5-6x a week in the AM (MWF: 25 HIIT treadmill with 30 min of pilates, TThS: 50 min of pilates). I started doing this routine since May 2012 and have lost some weight and definitely gained strength. I’ve hit a plateau towards end of 2012, but I realized I wasn’t eating enough and/or eating clean. For the new year, I decided to start eating clean to breakthrough my plateau.

    Here is what I eat on a typical day:

    Pre-Workout: 1 banana (I work out at 6AM, so I can’t fit in a full meal before)
    Post-Workout: Protein shake (whey isolate w/ 12 oz. unsweetened almond milk)
    Breakfast: 5 egg whites, 1 slice of whole wheat bread with peanut butter, some sort of veggie or fruit
    Mid-Morning Snack: 1 hard boiled egg & yogurt
    Lunch: Fish or Chicken with brown rice, veggies and fruit
    Mid-Afternoon Snack: 2 homemade protein bars (made with oat flour, stevia, protein powder)
    Dinner: Fish or Chicken with brown rice and lots of veggies
    Evening: 5 egg whites or another protein shake (sometimes, I fall asleep early and forget this meal)

    I am trying to consume 1g of protein per lb. and to consume around 1600 – 1650 calories a day. I started eating like this for about 2 weeks and I am just worried if I am doing anything wrong. I have a few questions that I hope you can answer:

    1. Do you think I am eating too much or too little? I really feel like I’m eating a lot more than usual so I’m concerned that I’m not burning enough.
    2. Do you think i should replace pilates with weight training at the gym? The pilates resistance is not easy, but I’ve definitely grown stronger than before. Should I be adding heavier weights?
    3. How much longer should I be on this new diet for until I know that it is being effective?

    I apologize for the very long post! I would appreciate any help or advice you can give me.

    Thank you!!

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Helen, to be completely honest with you, your program doesn’t look too bad to me at all. There are some improvements you could make, so let me just give you a little critique.

    1 – You’ve got protein powder in 2, sometimes 3 of your meals. Try to bring that down to 1, or better yet eat nothing but whole foods.

    2 – Your calories are currently 12 times body weight. While this is a good starting point, they may need to come down a little. If neither your weight OR your body fat have changed over a 2 week period, it’s time to drop them a little.

    3 – Yes, strength training would be a good add, but if pilates is difficult for you, that will work just fine as long as you can push yourself.

    4 – You say your goal is to have 17% body fat. That’s a good goal, and I’m glad you are making it a body fat goal instead of a weight one. However, you must measure your body fat to see if everything is working.

    5 – Your diet seems very low in fat. Overly restricting your fat intake can have negative effects. Try getting at least 20% of your calories from healthy fats.

    6 – Most importantly, be patient. I can go weeks without my weight changing at all, and then all of a sudden it starts dropping without making any changes. Just remember that you are changing your body from the inside out. You are getting healthier whether it looks like it on the outside or not. Be patient and your body will start changing.

    Good luck!

  • Sara

    I am driving myself CRAZY trying to find a solution. I workout hard- a mix of HIIT, circuit, strength, yoga 4-6 days a week. I eat clean. I log my food. I have reward meals. I now realize my body hasn’t changed much in 6-12 months. My weight is up (muscle..maybe?) I work hard and nothing changes. I cannot seem to find that magic formula or macro set up. I think for quite a while I was under-eating and thinking I’d done the math correctly but I don’t think it takes this long to bounce back! I read your articles daily but I’m so confused that I’m truly about ready to accept that my stomach will never be flat, and I’ll never have lower than 22% body fat. But I CANNOT accept this as true! Your suggestions have all been tried- all at once probably. How do I figure out what’s actually working?! I don’t believe that it is really THIS hard!

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Sara, I suspect the problem lies in your diet. I don’t know what you’re eating, but there can be a lot of problems. For some people, cheat meals can hold them back. If you feel like you’re doing everything right, I would really consider dropping the processed cheat meals – at least for a month or so and see what happens. You might be surprised the negative effect they can have on the body. Try doing healthy refeeds instead – http://www.coachcalorie.com/refeeds/

  • Aom

    Hi Coach!
    I feel hungry all the time!!! I have been trying to shed the last 10 lbs. of my pregnancy weight for about two months now. I am 5’2″ used to be about 100-110 lbs. ,now I am stuck between 120-123 lbs.In the beginning I didn’t have time to exercise so I just practiced portion control. I lost about 3 lbs. then it just stalled there. I realized that I need to exercise and tweak my diet big time. So I started to log what I eat down, count calories, eat clean& wholesome foods all the time. I practice bikram yoga 3-4 times a week and on my off yoga days I do low impact cardio and strength train for about 1 hr. It has been been about 5 weeks now and I still weigh the same although I see more definition on my overall body. Here is the problem for me , I feel hungry A LOT more often ( like a lot more!) I already am eating 3 meals and 2 snacks in between so I dont want to eat more because the weight hasn’t been coming off and I am afraid that I will gain weight. Should I go ahead and eat when my body gets hungry? I occasionally drink a glass of skim milk or a handful of nuts if the hunger pain gets so bad.
    Thank you for your wonderful advice and all the helpful information here!!

  • Heather

    I have been on a weight loss plateau for over a month now. I have read
    tons of articles about how to get off a plateau and have tried it all.
    Examples zig zag calories, add calories, add intensity to workouts,
    drink more water, take a break, add a cheat day, mix up workouts, the
    list goes on and nothing has made the scale budge! I thought maybe I was
    just adding muscle, but my measurements have not changed either. I honestly feel that all I
    do is workout! I workout 6 days a week doing HasFit Warrior Program as
    well as running (I switch this up between outdoor running, treadmill,
    and elliptical). I eat around 1300 calories a day and don’t eat back my burned calories. I’m 26, 5’5 and 159. I’ve lost 44 pounds so far, but I would to lose around 25 more pounds by august, for my vacation to
    Paris and London. I heard I should up my calories, as my bmr is 1525, but I’m afraid I’ll gain weight. Please help, I’m getting highly discouraged!

  • http://www.coachcalorie.com/ Coach Calorie

    Have you tried the suggestions in this article? You say you tried everything, but you have not tried eating more. 1300 is too low for your size and activity level. Don’t be afraid of gaining weight. Fat gain is extremely unlikely at a calorie intake equal to your BMR. Measure your body fat first and then experiment with upping your calories.

  • http://www.coachcalorie.com/ Coach Calorie

    Take some body fat measurements so you know what’s really going on with your progress. Also, make sure you’re eating enough calories.10-12 times body weight is a good starting point.

  • Mary

    I apsolutely love your articles,they thought me so much about how our bodies work,its amazing. I have been eating clean and exercising for 6 months now and wow let me tell you, I feel amazing! I started in order to lose few pounds but now I’m doing it for health and muscle definition.I am 136lbs, and most of my fat is in my bottom half,I am quite athletic up top. Lately I have been doing a lot more of strenght training since I want to make my legs muscly instead of fat,I figure they are big build so even if I lose weight they would still be big. I do strenght training 3 times a week, treadmill interval training(sprints plus walking on an incline with weights) and rowing mashine 2-3 times per week. I cut out artifical sugar and ” bad carbs” (bread,pasta,rice) from my diet and eat more protein,fats instead. Do you think this will work for me? Its just taking a long time to reshape my legs since I’ve piled fat on them for years so it might take longer to fix it? I’m a very persistant person and won’t stop till I get what I want hehe just want to make sure I am doing the right thing, and yes I do eat carbs from veggies/fruit quite a bit, I’m a raw smoothie addict(have a smoothie first thing in the morning and one after a workout) hehe I don’t think my calories are too much ( 1500-1700) since I also do a physical job on my feet all day long, what do you think? I tried eating less but I get so hungry and tummy aches. Thank you so much for all your tips, its very motivating :)

  • http://www.coachcalorie.com/ Coach Calorie

    Hi Mary, I think that as long as you are eating whole foods 90% of the time and are strength training and getting active, your body composition will get to where you want it. I think you might be over thinking things. Keep it simple :)

  • Allie

    Hi!
    I have been following a training plan since last year, I do yoga every morning and an exercise workout every evening based on Abs, I run a few times per week and go to the Gym a couple times doing mainly rowing and cross trainer, I also have two horses and ride when I can.
    I am a vegan and also gluten free, I make all my own food and eat ;no’ processed food at all.
    I have a layer of fat around my middle that won’t budge!!! Can you recommend an exercise for this please!!!

  • http://www.coachcalorie.com/ Coach Calorie

    You can’t target fat loss with exercise. You have to do that with your diet. Be patient and continue to eat whole foods.

  • Debi

    I went low carb a month ago.. I hit a stall in weight loss.. so i just did a cheat day.. and went right back on it.. My mother is a diabetic.. and I am feeling drastic to change my life.. My lifetime plan is to eat Paleo i guess.. meat veggies.. nuts.. and fruits maybe milk as a treat.. I have wheat sensitivities also.. so i just am sick of trying to eat like a “normal” person.. I do not feel sluggish.. so i think I am at a good carb level.. all my carbs come from cauliflower, small doses of carrots.. slices of tomato.. broccoli…. peppers.. etc. I do not count carbs per se.. just stick to meat and low glycemic veggies.. (and nuts).. I am sure after a few days…… the weight loss will commence again.. otherwise i will just up my activity level.. and if i feel sluggish.. up my cauliflower intake.. :))

  • Dawn

    Hi tony, I’ve been told porridge isn’t “doing what we want to it to do” when I’ve asked friends if I can have it…. I’m eating a lot of protein and keeping carbs low at the moment. I sometimes find it a bit expensive having to constantly get chicken and berries etc which I usually have for breakfast! If I could get some porridge oats that might help me out a bit but been told not to include in my diet?! Argh. Help. Thanks

    • http://www.coachcalorie.com/ Tony Schober

      I’m not sure why not. I eat oatmeal every single day and so do many other fitness people. Just make sure it’s not the processed kind.

  • http://www.coachcalorie.com/ Tony Schober

    That’s not a lot of calories for someone your size. And gaining some weight (not fat) at the onset of a fitness program is common. Try to change your mindset out of the day to day and week to week grind. This is a rest of your life change you’re making. Be patient and make healthy choices. Your weight will settle in a healthy range if you stay consistent.