Breaking the Plateau

20 Reasons why you are not losing Weight

1. Maybe You Are Losing Without Realizing it: If you think you are experiencing a weight loss plateau, then you may not need to freak out just yet.

  • It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does NOT mean that you are not losing fat. Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body holds on to (especially in women).
  • Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you just recently started exercising.
This is a good thing, as what you really want to lose is body fat, not just weight. It is a good idea to use something other than the scale to gauge your progress.
  • For example, measure your waist circumference and get your body fat percentage measured once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling. Unless your weight has been stuck at the same point for at least 1-2 weeks, then you probably don’t need to worry about anything. 2. You’re Not Keeping Track of What You’re Eating: Awareness is incredibly important if you are trying to lose weight. Many people actually don’t have a clue how much they’re really eating.
  • Studies show that keeping track of your diet helps with weight loss. People who use food diaries, or take pictures of their meals, consistently lose more weight than people who don’t
3. You’re Not Eating Enough Protein: Protein is the single most important nutrient for losing weight.
  • Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking
  • This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others
  • If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day
A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain 4. You’re Eating Too Many Bad Calories: A large percentage of people who have trouble losing weight are simply eating too many Bad Calories.
  • You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their intake of quality calories.
5. You’re Not Eating Whole Foods: Food quality is just as important as quantity. Eating healthy foods can improve your health and help regulate your appetite.
  • Keep in mind that many processed foods labeled as “health foods” aren’t really healthy. Stick to whole, single-ingredient foods as much as possible. These foods tend to be much more filling than their processed counterparts.
6. You’re Not Lifting Weights: One of the most important things you can do when losing weight is to do some form of resistance training, like bands, ropes and/or planking.
  • This can help you hold on to your precious muscle mass, which is often burned along with body fat if you are not exercising
  • This help prevent metabolic slowdown, and make sure that what is beneath the fat looks good
You don’t want to lose a bunch of weight just to look “skinny-fat” underneath. 7. You’re Not Doing Cardio: For some strange reason, cardio (as in running, jogging, swimming, etc) has gotten a bad rap in recent years.
  • It is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful “visceral” fat that builds up around the organs and causes disease
8. You’re Binge Eating (Even on Healthy Food): Binge eating is a common side effect of dieting.
  • It involves rapidly eating large amounts of food, often much more than your body needs. This is a pretty big problem for many dieters.
  • Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc.
  • Even if something is healthy, the calories still count. Depending on the volume, just a single binge can often ruin an entire week’s worth of dieting.
9. You’re Still Drinking Sugar: Sugary beverages are the most fattening items in the food supply.
  • Our brains don’t compensate for the calories in them by making us eat less of other foods. This isn’t only true of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages like Vitaminwater – which are also loaded with sugar.
  • Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit!
10. You’re Not Sleeping Well: Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight.
  • Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively
11. You’re Not Cutting Back on Carbohydrates: If you have a lot of weight to lose, and/or if you have metabolic problems like type 2 diabetes or pre-diabetes, then you may want to consider a low-carb diet.
  • In short-term studies, this type of diet has been shown to cause up to 2-3 times as much weight loss as the standard “low-fat” diet that is often recommended
  • Low-carb diets can also lead to improvements in many metabolic markers, such as triglycerides, HDL cholesterol and blood sugar, to name a few
12. You’re Eating Too Often: It is a myth that everyone should be eating many, small meals each day in order to boost metabolism and lose weight.
  • The studies actually show that meal frequency has little or no effect on fat burning or weight loss.
  • It is also ridiculously inconvenient to be preparing and eating food all day. It makes healthy nutrition much more complicated.
  • There is an incredibly effective weight loss method called intermittent fasting, which involves deliberately going without food for extended periods of time (15-24 hours or more), this is better alternative.
13. You’re Not Drinking Enough Water: Drinking water can have benefits for weight loss. In one 12-week weight loss study, people who drank half a liter (17 oz) of water 30 minutes before meals lost 44% more weight
  • Drinking water has also been shown to boost the amount of calories burned by 24-30% over a period of 1.5 hours
14. You’re Drinking Too Much Alcohol: If you like alcohol but want to lose weight, then it may be best to stick to spirits (like vodka) mixed with a non-caloric beverage.
  • Beer, wine and sugary alcoholic beverages are very high in calories
  • Also keep in mind that the alcohol itself has about 7 calories per gram, which is high
  • That being said, the studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain.
15. You’re Not Eating Mindfully: A technique called mindful eating may be one of the world’s most powerful weight loss tools.
  • It involves slowing down, eating without distraction, savoring and enjoying each bite, while listening for the natural signals that tell your brain when it has had enough.
  • Numerous studies have shown that mindful eating can cause significant weight loss, and reduce the frequency of binge eating.
Here are some tips to eat more mindfully:
  • Eat with zero distractions, just you and your food – sitting down at a table.
  • Eat slowly and chew your food thoroughly. Try to be aware of the colors, smells, flavors and textures.
  • When you feel the satiety signals kick in, drink some water and stop eating.
16. You Have a Medical Condition That is Making Things Harder: There are some medical conditions that can drive weight gain and make it much harder to lose weight. These include;
  • Hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea.
  • Certain medications can also make weight loss harder, or even cause weight gain.
If you think any of this applies to you, then speak to your doctor about your options. 17. You’re Addicted to Junk Food: According to a 2014 study, about 19.9% of people satisfy the criteria for food addiction.
  • People who have this problem use junk food in a similar way as drug addicts use drugs
  • If you are addicted to junk food, then simply eating less or changing your diet can seem downright impossible. Get some help.
18. You’ve Been Starving Yourself For Too Long: It may not be a good idea to “diet” for too long.
  • If you’ve been losing weight for many months and you’ve hit a plateau, then perhaps you just need to take a break.
  • Up your calorie intake by a few hundred calories per day, sleep more and lift some weights with the goal of getting stronger and gaining a bit of muscle.
  • Aim to maintain your body fat levels for 1-2 months before you start trying to lose again.
19. Your Expectations Are Unrealistic: Weight loss is generally a much slower process than most people want.
  • Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than 1-2 pounds per week.
  • Another major problem is that many people have unrealistic expectations of what is achievable with a healthy diet and exercise.
  • The truth is, not everyone can look like a fitness model or bodybuilder. The photos you see in magazines and other places are often enhanced using Photoshop – literally no one actually looks like this.
If you have already lost some weight and you feel good about yourself, but the scale doesn’t seem to want to budge any further, then perhaps you should start working on accepting your body the way it is.
  • At some point, your weight is going to reach a healthy set point where your body feels comfortable. Trying to go beyond that may not be worth the effort, and may even be impossible for you.
20. You’re Too Focused on “Dieting”: “Diets” almost never work in the long term. If anything, studies actually show that people who “diet” gain more weight over time.
  • Instead of approaching this from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person
  • Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect
This is Bushido Wellness Mgmt's area of expertise, and they can help you enjoy eating again while living a healthy and fit lifestyle (click HERE to find out more).



How do I get rid of the fat on my hips, and other areas?

Unfortunately there is no such thing as spot reducing. We cannot control where the fat is deposited on our bodies and typically the first place to hold onto the fat is the last place to lose it. There is no magic pill or cream or exercise. The only solution to losing fat is a combination of eating a wholesome and nutritious diet combined with regular intensive physical activity. Cardiovascular exercise must be incorporated with your fitness regime in order to lose fat. Training Guidelines:

  • Frequency: 3- 5 x/week
  • Intensity: 55-90% of your Age-Predicted Max Heart Rate
  • Time: 20 - 60 mins in you Target Heart Rate.
  • Type: Continuous movement of your large muscle groups for a prolonged period of time.
Weight training exercises will help you sculpt and reshape specific areas while you are losing weight. Overall fitness is the key to good health and fat-muscle weight management.



Can certain stretches relieve headaches?

A large majority of headaches are a result of the muscles and joints around the upper neck becoming too tight, putting pressure on nerves at the top of your spine. This then shoots pain to the back of the eyes and the forehead. People who suffer this affliction can wake with it first thing in the morning, or it can develop during a long work day – particularly if you have a desk based job. The good news is that gentle stretching exercises can help alleviate the aches associated with tight muscles around the neck and upper back. These really simple stretches can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related headaches. They can be performed without any fancy equipment and only takes a few minutes whilst sitting at your desk. 5 SIMPLE STRETCHES TO RELIEVE YOUR HEADACHES 1. Chin Tuck Stretch - Gently bend your head forwards with one hand whilst guiding your chin towards your chest with the other until you start to feel a stretch at the back of the neck.

  • Hold this position for 30 seconds and repeat a few times
2. Cervical Extensor Stretch - To further stretch these tight muscles at base of the skull, with the head bent forwards, turn the head about 20-30 degrees to one side.
  • If you turned to the left, then use the right hand to gently tilt the head forwards. You should have your hand hold the base of your skull whilst doing this stretch, to feel the stretch underneath your fingers.
  • Hold for 5-10 seconds only, then turn the head 20-30 degrees to the right, then use the left hand to stretch the other side. Repeat 5 times each side
3. Lateral Flexion Stretch - Sitting on your left hand, take your right hand over your head to hold your left ear, then gently pull your head to the right – you should feel a stretch down the left side of your neck towards the shoulder.
  • Hold for 20-30 seconds, then repeat on the other side. Repeat 3 times each side
4. Cervical Rotation - Turn your head to the left to look over your shoulder as far as possible.
  • Hold for 2-3 seconds, then turn to the right and hold as well. Repeat 10 times each way.
  • This allows the little joints on the side of the neck to help slide on each other.
5. Shoulder Rolls - To finish off your stretching session, gently roll both your shoulders forwards 5 times, then roll them backwards 5 times.
  • This will allow the muscles that you have been stretching to help loosen up as well
Try to perform these stretches regularly if you are prone to headaches to help prevent them coming on.



The health benefits of nuts

Almonds If you avoid dairy, calcium-rich almonds are a good choice to ensure you're getting enough of this bone-building mineral. Almonds are also high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin. For some extra heart help, swap flaked almonds for the whole nut - with the skin intact - because the almond's skin is full of heart-protecting compounds called flavonoids. Brazil nuts Ideal for those with low thyroid function, Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal. You only need three or four Brazil nuts a day to get all the selenium you require. Cashews Because they contribute a good level of protein and are a useful source of minerals like iron and zinc, cashews make an excellent choice if you're following a vegetarian diet. They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss. Add a handful to a vegetarian stir-fry or use as a nut butter on crackers or bread. Chestnuts
By far the nut with the lowest fat and calories, chestnuts are rich in starchy carbs and fibre, and in their raw form are a good source of vitamin C. They're lower in protein than other nuts but make a useful contribution of B vitamins including B6. Ground chestnut flour can be used as a gluten-free flour for cakes and bakes, or buy fresh and roast for a tasty snack. Hazelnuts Opt for hazelnuts if you're concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels. Macadamias With one of the highest fat contents, macadamias are often used to add flavour and texture to dishes and work well in both savoury and sweet recipes. Although high in fat, they do supply good levels of the healthy mono-unsaturated variety. They're a rich source of fibre and make a useful contribution of minerals including magnesium, calcium and potassium. Buy in small batches and store carefully to avoid rancidity. Pecans Heart-friendly pecans are packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps prevent the plaque formation that causes hardening of the arteries. They're rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans are the perfect option if you're fighting fatigue because this vitamin helps us access the energy in our food. Pistachios Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They're the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fibre - in fact a 30g serving has more than three times that supplied by the equivalent weight of plums. Walnuts Their superior antioxidant content means walnuts are useful in the fight against cancer. They're also a good source of mono-unsaturated, heart-friendly fats, and studies show they help to lower the bad form of cholesterol (LDL). Finally, they're rich in omega-3, so they're a great alternative if you don't eat oily fish. Worried about the fat content?

Nuts are high in fat, but much of it is the heart-healthy variety. The amounts of saturated fat, the type of fat we should avoid, varies between nuts and has been flagged below. Aim to eat those in the amber and green bands most of the time and enjoy those in red category occasionally.
High Saturated Fat

  • Brazil nuts
  • Macadamias
  • Cashews
Medium Saturated Fat
  • Walnuts
  • Pecans
  • Pistachios
Low Saturated Fat
  • Hazelnuts
  • Almonds
  • Chestnuts



Getting Started

How do I find time for exercise with 2 kids and a job?

Finding time is the number one reason people give not to exercise. Remember that we all have the same 24 hours and by adding activity to your life you can be adding years of productive time to your lifestyle. Here are a few suggestions.

  • Multi-task so that you can exercise while watching TV, catching up on magazines, reading professional literature, playing with the kids, meeting with a friend or associate, etc.
  • You can also pick up the pace at the grocery store, during housekeeping, running errands, etc.
  • Try turning time wasters into time savers by contracting muscle groups while standing in line or driving, stretch at your desk, go for a walk when waiting to pick up the kids & in between chauffeuring, use coffee breaks to go for a stroll.
Three 10-minute intervals are just as good as one 30-minute session. You can also look at where you can make time for exercise. For example, schedule activity in your appointment book 1 month in advance and keep that commitment the same way you would any other meeting. Cook on Sunday night for the week - this way you can head to the gym after work and still come home to a healthy, home-cooked meal. Workout at lunch and then eat at your desk. Inform your employer of your goals and ask for some flexibility in your schedule, i.e., come in later, have a longer lunch or leave earlier. Finally, set your alarm/watch/palm pilot to go off when it’s time to exercise.
  • Make exercise a lifestyle. Take the stairs – even if you work on the 17th floor – it’ll get easier.
  • Park your car in the last spot – look at all of the time you’ll save circling the lot!
  • Choose activities that are fun – maybe something you enjoyed as a child.
Always be dressed to move. You never know when the opportunity will arise to go for a walk or hit the gym.
  • Keep your sneakers in your car at all times.
  • Even look for ways to be more active on vacation.
  • Join a group that exercises, dances, walks, bicycles or hikes.
  • Play with the kids instead of watching – jump in and go sledding, rollerblade, bike ride, jump in the leaves.
Set your self up for success by getting up 30 minutes earlier – then you don’t have to make excuses for the rest of the day. Exercise with a partner and remember that sex counts too. Your express workout routine - work upper and lower body at the same time. Combine mind and body exercises to get double the benefit.
  • Try interval training, use 30 minute exercise videos or increase your intensity and you can decrease your time.
------------------------------------------------------------------------------------------------------- All the above suggestions are spot on, and do work, but let's get real - how long do you think you could sustain this style of living with your current schedule? This is why the Bushido System was created. With this system, the above suggestions become a suppliment workout not "the" workout of the day.
  • Home is your gym
  • Your motivation is seeing others at your same fitness level, doing better (or worse) than you
  • Your motivation is seeing your waistline shrink
  • Your motivation is finally having energy to do "things" that you were not able to do before
  • Your motivation is having control over food vs. food controlling you
  • Your motivation is our motivation!
  • And finally - your motivation is knowing that this lifestyle is one that you can maintain for as long as you can breath



Are you lacking the self-confidence to begin a wellness program?

It is natural to be apprehensive when starting a new exercise program, but the good news is that you can do it. Be determined, be driven, be positive in not letting anything stop you from getting the results you strive for. With this being said, the #1 misunderstanding about fitness is, exercise alone will not get you the results you are looking for, rather, eating clean food will e.g. "garbage in-garbage out" rule applies here; otherwise, you will be fighting a losing battle. The following steps will guide you through the process of staying on track with your Wellness Plan. 1. Create a Journal that includes a Goal page. On the GOAL page write down all of the reasons why you want to exercise and what it will bring you.

  • Then write down what will happen and how you will feel if you do not begin to exercise.
  • Review this page often as it will break down your fears.
2. Create a Journal that includes a Meal page. On the MEAL page, write down on separate lines Breakfast, Snack, Lunch, and Dinner, and list at least 2 clean foods you would like eat at each meal.
  • Remember - eating clean, non-processed food is key to a healthy lifestyle.
3. Create a Journal that includes a Fitness page. On the FITNESS page, get specific about what exercises you will doing, and how often you will be doing them. You may want to try a few variations like;
  • Using videos and/or
  • Finding a buddy and/or
  • Joining a Fitness Class
If you do not know where to start, please contact us as soon as possible. We will create and monitor a Wellness plan customized to fit into your busy schedule, so you can concentrate on enjoying a consistent and healthy lifestyle.



How Eating Eggs Will Help You Lose Weight



How long will it take me to lose 15 pounds if I do “X” for my fitness routine?

It takes 3,500 calories to burn one pound. You can lose that pound through a combination of decreasing caloric intake to a healthy level and expending calories through physical activity.

  • For example, if you currently take in 2,000 calories a day and decreased that by 300 calories a day (one slice of pizza) and added in 200 calories worth of exercise a day (20 minute walk), you would be at a 500 calorie deficit.
At that rate you would burn one pound a week. So eating 300 less calories a day and expending 200 calories a day through activity will result in a net of one pound lost per week. Obviously you could increase your activity and accelerate your weight loss. Check with your doctor to see if it is safe for you to accelerate your weight loss through decreasing calories.



How much will the DunnRite Fitness Plan cost me?

It is very difficult to put a price tag on a service that promotes a consistently active, and healthy lifestyle because every person would value it differently. This is the reason why we offer a free four week evaluation period of our services. We want our Members to feel comfortable paying an amount that gives them great value from being involved in the DunnRite Fitness program. We train/educate each person on how to eat clean, and exercise on a consistent basis from the comfort of their own home. With the ultimate goal of them being self-sustained with very little interaction from us. Book a 1-on-1 to get more information about our personal training program.



Does DunnRite Fitness offer Wellness Certification Classes?

Absolutely! Click on the picture to find out more.



Meal Planning

A Beginners Guide to Meal Planning

When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. The beauty of it is there are no rules and, you can’t really mess it up. The key is just to start, and to set aside a little bit of time each week to do it.

  • There are so many ways to approach meal planning that, after practicing just once or twice, you’ll begin to find what works for you and your family too.
To help you get started, we’ve broken down some of the basics. We’ve even included two practice exercises to help you map out your next week’s worth of healthy meals! Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans–the list goes on. Here are some things to consider as you assess your eating situation. HOW MANY MEALS YOU NEED TO PLAN FOR Take a few moments to think about what you have going on next week week.
  • Taking a quick inventory of everyone’s plans will quickly give you a rough idea of how many meals you’ll need to get through the week, and how much mileage you can get from each recipe.
WHAT YOU HAVE TIME FOR If you have a crazy busy week coming up, make a mental note to be on the lookout for quick, slow cooker or make-ahead meals that can served up in a hurry.
  • We’re big fans of the cook once, eat twice (or thrice) approach.
YOUR FOOD MOOD Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day.
  • Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.
YOUR GROCERY BUDGET If you want to eat better for less (and who doesn’t) think seasonal produce and sales. Get some meal planning tips and tricks from your Wellness Coach, as they have a plethora of resources to pull from!



Save & Organize your Recipes

FOR ONLINE RECIPES

  • Add them directly to your MyFitnessPal recipe box, either on the web or within the app. Our new recipe tool will even calculate the nutrition facts for easy logging later.
  • Create a healthy recipe Pinterest board. Check out ours for meal inspiration
  • Check out Paprika, Plan to Eat or ChefTap, or more basic note clipping apps like Evernote
FOR PAPER RECIPES
  • A simple, three-holed binder with some plastic sleeve inserts are great for organizing recipe cards and meals pulled from magazines
  • Use bright colored tabs to flag favorite cookbook recipes
CREATE YOUR MEAL CALENDAR Regardless of what format you prefer, the key here is to fill in your calendar with specific meals. Meal planning pro and Cook Smarts founder, Jess Dang, says, “Good meal planning is like putting together a puzzle. Try to avoid selecting different recipes that don’t fit together or else you’ll be buying a lot of different ingredients. Select one, look at the ingredient list and let that help you select recipe #2, and so on.” Whether you use a simple note-card, a printable template or prefer a digital version, it’s a good idea to keep a paper copy of your calendar in plain view. “Making your meal plan visual may hold you more accountable for executing on the cooking. Plus, your family isn’t constantly asking you, “What’s for dinner?” They can just refer to the board, ” adds Jess. If you need some ideas, check out Pinterest for visual meal planning boards.
  • If you prefer digital, create a sub-calendar for your meal plan in Google, Outlook or your calendar application of choice and share it with family members or roommates so everyone knows the plan.
Get some meal planning tips and tricks from your Wellness Coach, as they have a plethora of resources to pull from!



How to GROCERY SHOP

THIS IS ONE OF THE BIGGEST CHALLENGES - What to Buy, help! A couple of quick pointers are to;

  • Never go to the store hungry
  • Prepare a list and stick to it regardless of sale items or temptations
Consult you Wellness Coach if you do not have a Meal Plan developed and/or have questions. This is the key to your success, not only when it comes to grocery shopping, but also for your wellness life style.



How does DunnRite Fitness create a Meal Plan for me?

The basics of a clean eating is universal e.g. high in protein, low in salt, sugar, processed food, and carbohydrates, but the kind of "clean food" that each person enjoys to eat is usually different. The key is knowing what time of the day, and how much one can eat. This is where we take great pride in making each Meal Plan unique to the individual because let's face it, if you don't like eat Brussels Sprouts, why would we add Brussels Sprouts to your Meal Plan? Eating clean food that you enjoy, is one of the pleasures that we will not take away.



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