Success With Your Weight Loss Goals

Many People today have a common goal, losing weight. To achieve healthy, effective, and lasting weight loss, learning some basics about how your body’s works is critical.

Weight Loss Goals The Basic Math of How Your Body Works –

Weight loss directly hinges on the energy balance within your body. Energy balance is a measure of whether you have eaten more calories than you have burned during the day, or if you have burned more calories than you have eaten during the day. It can be hard to understand how your metabolism works because of all the variables that depend on the outcome of the needs of your body on any given. But the main concept is that your body does basic math, addition and subtraction, or in other words, calories eaten and calories burned.

In order to achieve weight loss in a healthy way you need to be able to get a negative energy balance within your body. The two main ways to do this are through diet and exercise. It is however important to remember not to try to achieve your weight loss goals by trying to get too much of a negative energy balance, as this can counteract your weight loss achievements and goals.

Losing Weight By Reducing Calories

To lose a pound a week you need to create a negative energy balance of 500 calories per day, or 3500 a week. 3500 calories makes up a pound of fat. But don’t get to discouraged by the numbers here it can be an easy task to achieve a deficit of 500 calories a day through the combination of diet and exercise. By burning 300 calories each day through exercise you cut the amount of calories that you need to cut out of your diet to 200.

To achieve the 300 calories per day through exercise you can implement a weight training workout into your day. With strength training your body will burn calories during the workout and continue to burn calories throughout the rest of the day repairing and building new muscle. Research has shown that by doing strength training you can increase your metabolism by more than 300 calories per day, also other research has shown that your metabolism can be elevated by strength training for up to 48 hours depending on the intensity of your workout. Another benefit of weight training is that as your body builds more muscle your metabolism increases because muscle burns more calories than fat stores.

For the diet part choosing a low fat diet is the easiest way to go. To achieve your 200 calorie deficit through you diet all you need to do is to cut out 22 grams of fat from you diet this will give you 200 calories out of your diet.  With a custom meal plan you’ll be able to take all of the guess work out of the diet plan.  Each custom meal plan is built to give you your high chance of success.

The Power Of Exercise

Easy enough right? Yes it is, exercising and eating a healthy diet will get you to you weight loss goal easier and faster than you could imagine. With our custom workout plan you’ll be able to have a workout routine that will help you achieve your weight loss goals.  Remember by cutting more calories from you diet will counteract your weight loss goals, this is because when you cut out to many calories from your diet the body goes into starvation mode and slows the metabolism down. Also your muscles can atrophy, meaning that you lose muscle instead of gaining muscle, so your metabolism goes down instead of going up because the amount of muscle in your body is going down. The best way to prevent this from happening is to preserve and build muscle through exercise and try to keep cutting calories out of your diet to a minimum.

Fight Weight Loss Plateau

Weight loss plateau

One of the common obstacles that weight watchers or dieters experience during their weight loss cycle is the Weight Loss Plateau. This is a phenomenon where your body seems to stop losing weight or worse you even gain few pounds.

Experiencing weight plateau should not discourage you from pursuing your weight loss program. You just have to remember that weight plateau happens because your body is adjusting to its new weight. Usually, during the initial phase of your weight loss program, your body has started losing water weight. So, naturally your body will tend to hold or absorb every drop of water or fluid it receives giving you an added weight. But you have to remember that this is not an actual weight. This is just merely water retention which will subside eventually.

In order to prevent water retention, you have to drink at least 6 – 8 glasses of water. Drinking adequate amount of water will help eliminate excess water in the body through urine and sweat.

Weight Loss plateau can be avoided through the following tips:

1)      Drink enough amount of water (6 – 8 glasses) to excrete your water weight.

Fight Weight Loss Plateau Drink Water
Fight Weight Loss Plateau Drink Water

2)      Continue your weight loss diet plan.

3)      Avoid frequent weight check because it will only cause frustrations.

4)      Do not fit your old clothes often. You have to remember that your body needs to adjust to its new weight and form, and your skin might still be loose.

5)      If you feel upset with the sudden water weight, do not binge on food. Don’t let your frustrations affect your will to lose weight.

6)      Focus on your goal. You have to keep in mind that weight loss plateau is just a phase you experience.

7)      Don’t forget your exercise. If possible, walk more.

Fight Weight Loss Plateau Exercise

8)      Evaluate your weight loss plan and your progress. Do you strictly abide to your diet plan? Maybe you are becoming lenient in following it.

9)      Regain your enthusiasm and be positive. Always think of your goal and the benefits of your weight loss plan.

Weight Loss Plateau should not hamper you from achieving your goal of weight loss and healthy body. It is just a phase that you can overcome soon. Keep in mind that you already started your program so quitting will mean wasting your time and effort. Go ahead, you can conquer weight loss plateau in no time.

Teriyaki Salmon

Custom Nutrition plans

Prep Time: 1 Hour 10 Minutes
Cooking Time: 15 Minutes
Total Time: 1 Hour 25 Minutes
Servings: 4

Nutritional Information per Serving

Protein: 23 grams
Carbs: 6 grams
Fats: 13 grams
Calories: 233



-12 oz of Atlantic Salmon (2- 6 oz salmon steaks)
-1/8 cup of Soy Sauce
-1/4 cup of Lemon Juice
-1 and 1/2 tsp of Brown Sugar
-1 and 1/2 tsp of Sesame Seeds
-1/8 cup of Sesame Oil
-1/2 tsp of Ground Mustard
-1 /2 tsp of Ground Ginger
-1/8 tsp of Garlic Powder



1. Mix sesame oil, lemon juice, soy sauce, brown sugar, sesame seeds, ground mustard, ginger, and garlic powder in a small saucepan over low heat. Bring to a simmer, stirring until sugar has dissolved. Set aside 1/4 cup of marinade for basting.
2. Pour remaining marinade into a resealable plastic bag and place salmon into the marinade. Squeeze air out of the bag, seal, and marinate the salmon steaks for at least 1 hour (2 hours for better flavor). Drain and discard used marinade.
3. Set oven rack about 4 inches from the heat source and preheat the oven’s broiler. Place salmon steaks into a broiler pan and broil for 5 minutes. Brush steaks with reserved marinade, turn, and broil until fish is opaque and flakes easily, about 5 more minutes. Brush again with marinade.

Apple Chicken Mediterranean Skillet

Prep Time: 10 Minutes
Cooking Time: 15 Minutes
Total Time: 25 Minutes
Servings: 6

Nutritional Information per Serving

Protein: 15 grams
Carbs: 26 grams
Fats: 11 grams
Calories: 266



-16oz of Apple Chicken Sausage, Cut into 1/2 inch Pieces
-1/3 cup of Scallions, Chopped *Optional*
-3 whole Dried Apricot, Chopped
-2 cups of Cooked Brown Rice
-1/2 cup of Chicken Broth (fat free)
-1/4 tsp of Sage, Ground
-1 Tbsp of Olive Oil
-1 Tbsp of Parsley, Chopped
-1 cup of Nonfat Plain Greek Yogurt
-1/3 cup of Basil, Chopped
-1/4 tsp of Salt
-1 tsp of Black Pepper, Ground
-1/4 cup of Almond Slivered
-2/3 cup of Grapes (Seedless), Cut into Quarters


1. Cook rice according to package directions(1/2 cups of dry brown rice makes approximately 2 cups of cooked brown rice).  In medium saute pan, add oil and saute scallions for 3 – 5 minutes. Add the sausage slices and apricots, saute for 5 minutes. Add rice, broth, simmer 1 minute, then add the sage, and parsley. 2. Cook for another 2 – 3 minutes.
Add yogurt and basil, and heat thoroughly 1 – 2 minutes.
3. Season with salt and pepper. Fold in grapes. Place in large bowl or serving dish and top with almonds. Serve either warm or cold.