I was losing weight, but plateaued. Now what?

For those of you losing weight, you may see your weight remain the same for some time. If that happens, lower your calories by 250. I would suggest you cut out carbs, keep protein high and keep fat intake low. 

250 calories/4 grams per calorie = 62.5 grams of carbs or protein. Forget dropping protein! Cut out the carbs in one or two meals. As for protein, eat 1 gram per lean muscle mass.

I use Arboleaf body scale to give me an idea of how much lean muscle mass I have. For example, today, Oct. 26, 2024, I weighed in at 199.8 pounds. My lean muscle is about 163.6 pounds. Therefore, I want to make sure I eat about 164 grams minimum of protein (from egg whites, red meat, chicken, fish, etc.). Since these days I am eating 4 meals a day, I have to consume 41 grams of protein per meal. I have purposely kept my carbs to under 50 grams per day and I don't both adding in any fats like olive oil since it's generally in the red meats I eat. 

For breakfast, I had 4 egg whites mixed with a small patty of ground grass-fed bison and protein creamer in my coffee (see our products). For lunch, I ate a few bags of Quest protein chips. For an early dinner, ribs and a glass of fiber powder were on the menu along with a couple glasses of water! If you finish eating by 4 pm, you shouldn't need to take in another meal or snack. 

As for exercise, lifting weights and cardio will always work in your favor. I have increased my cardio by 10 minutes for a total of 30 minutes. I lift weights for about 45 minutes to an hour. Every calorie burned helps. 

Do this for 5 days and check to see how you are doing. If your weight is still the same, cut out 100 more calories or 25 grams of carbs. 

Keep in mind that I am not a nutritionist nor a doctor. What I write about is from my own experiences in losing weight. 

~ Dave