Victoria, I’m eating a low-calorie, low-fat, high-carbohydrate diet. I’m exercising 5 times a week. I’m doing everything right and I’m still not losing any weight. I keep reading that carbohydrates don’t matter, but I am beginning to question that after reading some information on your web site and I was totally intrigued by your personal story.

What do you think I could do to get over this hump and get my weigh to start to go DOWN! I am so tired of getting on the scales and not seeing any progress. Maybe I am just not being realistic since everyone in my family is heavy.

~Karie


Karie, That’s the million dollar question that we are always working on in fitness and nutritional science. You feel like you are doing everything right but your body reaches what is called a set point. A place where it feels safe and comfortable whether you like it or not.

LET’S REVIEW ..
Set Point Theory

The Set Point theory states that every individual has a personal metabolic rate that maintains at a given weight, regardless of your perceived calorie intake. This frustrating dilemma is believed to be why some dieters find that their weight loss slows down which you reach a static place that is also referred to as a plateau. It doesn’t matter what you call it, it’s absolutely frustrating.

It's not just a matter of willpower - there's a biological reason that your body gets to a point and it feels comfortable there. When you restrict your food too much and your metabolic rate slows down to preserve muscle, your weight stabilizes. It makes you feel discouraged.

Karie, that’s what has happened to you. You have reached a set point where your body wants to settle in and the scale seems to be stuck at the same number. Don't panic... it's only a temporary situation.

Sometimes our bodies may get in a sort of "rut" and doing the same old, same old just seems to stop working. Don't let this situation stop you dead in your tracks.

Even when you seem to be doing everything right… and yet it’s not working. There are several factors that can trip up your best weight loss efforts.

Now is not the time to give up! Here are a few tips I've have found helpful in breaking through our weight loss plateaus and break through your set point. If you can identify and conquer them, you’ll be well on your way to long-term leanness

Reviewing what we covered last week!

1. Get Real and Be honest...
2. Be Kind to Yourself
3. Wake Up Your Lazy Metabolism….Shock Your Body
4. Lift Something…Pump Some Iron

Now let’s continue with how to bust through plateaus and Jump back from Setbacks

5. STOP IT! Sugar Supplies Your Set Point
Are you consuming an overabundance of highly processed carbohydrates? Give away or better yet, throw away the extra holiday candies and goodies you have stashed around your home. Watch your intake of highly refined carbohydrates that are sold as fat free products such as fat-free cookies, rice cakes, other fat free snacks and definitely white bread.

Try to replace them with heartier grains or legumes such as bran, natural sprouted whole grain breads, beans, lentils, and other unprocessed legumes. They are higher in fiber, protein, and other nutrients and they enter into your blood stream more slowly, providing you with a longer lasting more blood sugar balancing source of fuel.

The most critical factor in successful weight loss is your overall diet. Success of any body changing and health-increasing program is that success is mostly nutrition with the secondary factor being physical training.

Basically you can have the best personal trainer on the planet with the best training routine ever, but if you’re not eating right, your results will be weak and poor. You will never have the body you want without the perfect diet.

To change your hips, abs and butt, you have to look at every morsel of food you’re eating. Be real about your portion size and be honest with how much you are eating. You have to ask yourself these questions and be honest with the answers:

What is your eating schedule? Is it regular of fluctuates based on a chaotic schedule?

Are you skipping breakfast and them binging later in the day?

Are you snacking before going to bed? Are you eating a snack in the middle of a sleepless night?

Have you not been eating enough healthy, anti-aging, anti-cancerous and fibrous calories?

Do you start off fired up to diet on Monday morning and deny yourself all day only to binge on Wednesday night?

Analyze and Strategize
You need to analyze everything and become the master of knowing your metabolism and your metabolic response to the foods you decide to eat every single day. You have to figure out how to put yourself together an organized eating schedules.

Eat several small meals and snacks a day (3 – 6) to keep your metabolism elevated and your blood sugar stabilized which helps you cut out snack attacks throughout the day. Don't go more than 5 hours without eating something healthy. You can pack lunches, snacks, etc.

You need to stop rushing around and stand still and take some time to prioritize your eating, training and resting. Train yourself to eat for energy and longevity.

Train for fun and increased quality of movement and health. Rest for recovery, stress reduction and rejuvenation of your mental strength. It is so important that you become mature enough to be able to put yourself and your health first in all things that you undertake. You deserve the best!

Don't be afraid of heart healthy monounsaturated fats like those found in olive oil, nuts, seeds, and avocado. The omega-3 fatty acids found in fish are quite beneficial as well. A little bit of fat will slow the entry rate of carbohydrate into your blood stream, keeping blood sugar stable and helping to reduce hunger, mood swings, and cravings.

Include a little protein, carbohydrate, and fat with each meal or snack. You'll be more satisfied with your food and less likely to get hungry between meals.

6. Flush It Out

If you eat right and exercise at the intensity, frequency and duration proper for you, but still can't get rid of a little paunch here and there, you're probably just not drinking enough water.

Water helps boost your metabolism and helps you flush out the excess toxins that build up in your system. Your liver converts stored fat to energy. It has other functions, but this is one of its main jobs.

Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity.

It then can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only overtaxing your liver, but you're also setting yourself up to store more fat.

Every time I want to shock my body into a super perfect state for a photo shoot, I step up my water intake to six quarts a day and within three days, my skin looks amazing, my weight drops enough for me to feel confident and I feel awesome.

You can start breaking your set point too by drinking up. Start with 8-12, 8 oz glasses of water every day. Don’t get crazy with this, but be reasonable and know that you must drink at least two quarts to start to flush your body.

Whichever eating plan you choose be sure to adjust it accordingly depending on how you feel and how your body responds. Don't ever blindly follow a rigid "diet" based on massive media hype. Be informed and focus on powerful positive changes. That is why I created my Quick Start Program.

When I was obese, I knew that I needed a program that I could see and feel positive results immediately. Remember to be kind to yourself, but be honest and monitor your program as you would your bank account.

You are destined to succeed. It’s just a matter of refining your process. You can do it. Go for it. Start answering the questions I posed to you and then take positive immediate action to get that scale going down again my friend.

Make this your best week ever!


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"It is a miracle that I am standing before you wearing these skimpy red Nike shorts with out a hint of self-consciousness or shame. Two years ago I would have never dreamed of this day. As a matter of fact, it was exactly two years ago that I found myself in a department store dressing room bare to my underwear and in shock that my once “claim to fame” once beautiful legs had gone sour---to cottage cheese thighs that is. I stood there in shock and I realized that I would probably never see my legs thin, defined, or sculpted and free from the ripples, hills and valleys that are common to legs that are a victim of cellulite. “What a mess I am”, I thought to myself and that’s when the last ounce of self-hated filled my low self-esteem cup to over-flow.

Victoria's amazing Thin Thighs Program literally caused the cellulite to VANISH from my legs! Now, my legs are smooth, silky, strong and defined. I have the confidence to wear shorter skirts, and yes, these fabulous red Nike shorts! In addition, her Vertical Training techniques have given me a slimming dancer’s body. Her program saved my life, and now I am helping others experience the same results. If you haven’t made up your mind yet to make a u-turn from thunder thighs to thighs that make men take a double look, then perhaps my success story will inspire you to have hope once more. Enjoy!"

- Camille T.
Body Move International

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My Quick Start Energy Program is an accumulation of my personal experiences over 10 years as a personal trainer, nutritionist, author and ex-overfat person. I have personally tested and written personal prescriptions for over 10,000 people! My program is based on the results of my clients and myself personally. No miracles here, just the facts.

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