The Role of Genetics in Weight and Why One-Size-Fits-All Diets Don’t Work: Part 3

Are You Eating the Right Diet for Your Genes?

Since we have established that genetics do in fact play a role in weight gain/ weight loss (see Part 1 and Part 2 of this series), let’s take a look at how this relates to the foods you eat.

Some genetic mutations confer dietary advantages over others. For example, some gene combinations work better with a low carb diet, some with the Mediterranean diet, and others with a low fat diet (this is a small part of the population).

How do genes affect metabolism?

While there is still more to learn on the topic of genetics and metabolism, what we do know is that some people store more energy as fat in an environment of excess, while others lose less fat in an environment of scarcity. In other words, genetics cause some people to burn fat at a higher rate (high metabolism) while others burn fat at a lower rate (low metabolism). These differences are largely due to genetic variations.

How do you know which diet is right for you?

The simple answer: genetic testing. But don’t settle for labs that only test five or six genes. Our bodies have a multitude of gene combinations that we are only just uncovering and testing five or six out of trillions of potential combinations will not be sufficient.

We use Pathway Genomics for genetic testing. To date, Pathway Genomics tests the largest number of genes to determine the proper gene-diet combination.

What foods should I eat?

With or without genetic testing, we know one thing: real foods are packed with nutrients and compounds that can help you lose weight and prevent or overcome a myriad of health problems and diseases. No mater your genetic makeup, here are a few tips everyone should follow:

  • Eat real foods. Stick to whole, unrefined, and unprocessed foods to get the right nutrients—protein, fat, carbs, vitamins, and minerals—you need to stay lean and healthy.
  • Eat a variety of colors. When shopping for produce, choose a rainbow of colors. Different colored fruits and vegetables contain different essential nutrients, so be sure to mix things up and eat a variety.
  • Eat fresh, organic foods whenever possible. Locally grown, fresh, organic foods are the best option, and far better for you than frozen or canned foods.

Want to know what diet you should eat for your genes? Contact us today for genetic testing and nutritional guidance.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

 

The post The Role of Genetics in Weight and Why One-Size-Fits-All Diets Don’t Work: Part 3 appeared first on Betty Murray.

The Role of Genetics in Weight and Why One-Size-Fits-All Diets Don’t Work: Part 3

Are You Eating the Right Diet for Your Genes?

Since we have established that genetics do in fact play a role in weight gain/ weight loss (see Part 1 and Part 2 of this series), let’s take a look at how this relates to the foods you eat.

Some genetic mutations confer dietary advantages over others. For example, some gene combinations work better with a low carb diet, some with the Mediterranean diet, and others with a low fat diet (this is a small part of the population).

How do genes affect metabolism?

While there is still more to learn on the topic of genetics and metabolism, what we do know is that some people store more energy as fat in an environment of excess, while others lose less fat in an environment of scarcity. In other words, genetics cause some people to burn fat at a higher rate (high metabolism) while others burn fat at a lower rate (low metabolism). These differences are largely due to genetic variations.

How do you know which diet is right for you?

The simple answer: genetic testing. But don’t settle for labs that only test five or six genes. Our bodies have a multitude of gene combinations that we are only just uncovering and testing five or six out of trillions of potential combinations will not be sufficient.

We use Pathway Genomics for genetic testing. To date, Pathway Genomics tests the largest number of genes to determine the proper gene-diet combination.

What foods should I eat?

With or without genetic testing, we know one thing: real foods are packed with nutrients and compounds that can help you lose weight and prevent or overcome a myriad of health problems and diseases. No mater your genetic makeup, here are a few tips everyone should follow:

  • Eat real foods. Stick to whole, unrefined, and unprocessed foods to get the right nutrients—protein, fat, carbs, vitamins, and minerals—you need to stay lean and healthy.
  • Eat a variety of colors. When shopping for produce, choose a rainbow of colors. Different colored fruits and vegetables contain different essential nutrients, so be sure to mix things up and eat a variety.
  • Eat fresh, organic foods whenever possible. Locally grown, fresh, organic foods are the best option, and far better for you than frozen or canned foods.

Want to know what diet you should eat for your genes? Contact us today for genetic testing and nutritional guidance.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

 

The post The Role of Genetics in Weight and Why One-Size-Fits-All Diets Don’t Work: Part 3 appeared first on Betty Murray.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

The Dirty Word of Dieting: Plateau

By Betty Murray

Has your weight loss come to a screeching halt? If you’ve been gradually and consistently losing weight, and suddenly notice that the pounds just aren’t coming off, you’ve probably hit a plateau.

Although it can be frustrating, don’t let hitting a plateau discourage you. It is normal for metabolism and weight loss to slow down and sometimes stop altogether—and there are multiple reasons why this might happen to you.

The secret in overcoming a weight loss plateau is in understanding the cause of your plateau and how to get things moving again.

Understanding Weigh Loss Plateaus

During the first few weeks, and sometimes even months of lifestyle change—increase in exercise and changes in your diet—rapid weight loss is normal. Often times much of the initial weight lost is water weight.

Many people also burn some muscle along with fat, which slows metabolism. The more muscle you have, the more effective your body is at burning fat. Muscle loss results in a slower metabolism, causing you to burn fewer calories, thus slowing your weight loss.

At its very foundation, weight loss is equal to calories in < calories out. If the calories you burn equals the number of calories you eat, you will no longer lose weight. To get your body burning fat again, you’ve got to either increase physical activity or decrease the calories you eat.

Tips to Overcome a Weight Loss Plateau

If you’ve hit a plateau in your weight loss, here are a few tips to get things moving again:

Cut more calories. Cut back your calories by another 200 per day, as long as your daily caloric intake is at least 1200.

Eat more lean protein. Look at the foods you’re eating and evaluate your overall protein intake. Can you get more lean protein, such as fish, into your diet?

Increase your workout. Add some extra time and increase the intensity of your workouts.

Lift weights. Remember, muscle increases metabolism, so the more muscle you have, the more calories you’ll burn. Weightlifting and strength training exercises that build muscle will help you burn more fat.

Change up your workout. Variety in your workout also helps keep your metabolism going at a constant rate. If you do the same workout day in and day out, your muscles adapt to that activity and your body becomes more efficient—which means you’ll burn fewer calories doing the same workout.

Do more. Think of ways you can increase physical activity throughout your day. Can you leave your car at home and walk more places? Try taking the stairs at work instead of the elevator. Even getting a standing desk can help your body burn more calories than if you are sitting at your desk all day.

Don’t let a weight loss plateau derail and discourage you all together. Everyone will hit a plateau at some point. Use these tips to get back on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.