Are you struggling to lose weight? Sometimes, even when we work out regularly and follow the best meal plan, we may not see the scale budge. This can be due to obstacles we are unaware of that are keeping us from hitting our weight loss goals. As a transformational nutrition coach, I see these obstacles often. The good news is, they can be identified and addressed so that you can achieve the success you’re working so hard to achieve.

Here are three common obstacles and ways to break through them.

1. Too Much Stress

We all have different levels of stress associated with work, families and social lives, in addition to our health. That stress can accumulate or turn into anxiety, which increases your levels of cortisol, the body’s main stress hormone. This leads to belly fat, sugar binges and fat cravings, which all contribute to weight gain. Keep your stress in check by adopting some new techniques for reducing its impact on your life. Learn now to meditate, go for a walk...

Whether you’re trying to lose weight or maintain results, lean protein should be a critical part of your diet. It keeps you full in between meals and helps build lean muscle mass, which increases the number of calories you burn on a daily basis, essentially promoting a higher metabolic rate. Lean protein is beneficial to your overall health—it boosts heart health, helps lower blood cholesterol, and supports brain function and overall physical functioning,   

Here are some protein-rich meal ideas to help make it easier to boost consumption of this important nutrient.

Breakfast

Start your day off with eggs, which are an excellent source of protein with approximately seven grams per each. Make a two egg omelet or scramble and mix in your favorite veggies to incorporate dietary fiber and other essential nutrients. If you really don’t have time to make eggs, opt for Greek yogurt with fresh berries for another fiber- and protein-rich meal.

Snacks

Avoid the...

As a transformational nutrition coach, I often hear the question, “Why do we need more protein and fiber in our diets?” When you’re trying to lose weight, get in shape or improve your overall health, these are two essential components you should strive to get into your diet. Read on to learn why both fiber and lean protein should be a fundamental part of your meals.

Lean Protein

Consumption of lean protein is critical—we need it in our diet, coupled with exercise, to build muscle and maintain what we already have. Our muscle mass decreases with age, which, in turn, slows down our metabolism and can lead to weight gain. Loss of muscle mass doesn’t just lead to extra pounds; it can increase the risk of injury, especially the older you get. To combat these issues now and in the future, consume lean protein and get your workouts in. Keep in mind that, the more lean muscle mass you have, the more calories you will burn on a daily basis.

Another reason why...

Burning extra calories every day has wide-ranging benefits, from helping us lose weight and burn fat to improving our overall health. Whether you’re already working out regularly or just getting started, there are some easy ways to rev your metabolism and increase your calorie burn without a big commitment. Try some or all the tips below—all approved by our transformational nutrition coach— to boost your calorie burn and feel healthier and more energetic every day.

1. Stand Up

If you sit at a desk all day, this can be detrimental to your back and waistline. Whenever you can, stand up to do some of your work. You can use a standing desk or work at your kitchen counter. By doing this, you’ll burn an extra 50 calories per hour and give your spine a chance to decompress. Standing also exerts muscles in your legs, core and back. Try it for short periods to get used to it—you’ll be hooked in no time. If it’s not an option, set an alarm every hour...