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Hello Anonymous and welcome to EmpowHer!

I'm so glad that you found us and posted your excellent questions. First of all, congratulations on your weight loss! I know it is not easy to lose weight and you have done a great job. You didn't mention how long it took you to lose the 15 pounds but I get the impression that you have done it over time and through a healthy combination of diet and exercise.

I think anyone who has been on a weight loss program can relate to the plateau. I know I can. Believe it or not, from what I've experienced and from what I've heard from talking to my friends who were dealing with plateaus, one way to help move past them is to increase the amount of fish that you are eating, and also to sort of shake up your diet for a few days.

For the increase in fish, it's mostly anecdotal evidence from what I can tell but for some reason, adding tuna to your salad or eating more salmon at dinner or something seems to help move you beyond the plateau. If you like fish, it might be worth a shot as it's certainly a healthy food anyway, high in protein and depending on how it's prepared, fairly low in fat.

Also, it seems to work to move away from your diet plan for at least a few days, if not longer (maybe a week or so). If your body is getting used to the same amount of food everyday, that might also explain the plateau. So maybe one day eat a bit more than you have been, and then the following day eat a bit less, etc. That often helps the weight loss start up again.

Also, my friends who have been the most successful with getting through a plateau and doing well with their weight loss really focused on not letting the plateau "get" to them. It can be discouraging to not see the numbers move on the scale but you will get through it.

As for breakfasts, I personally find that if I eat a nice protein/healthy carb combo of something I'll stay fuller longer and have more mental and physical energy. What you mention sounds great, especially if you add in some whole grain toast with the egg. The yogurt and fruit combo is great too but if you are looking for low carb I'd stick with berries rather than bananas, etc. on top of the yogurt. One type of bread that is really good is Ezekiel Bread. It is flourless but tastes just like whole wheat bread and has lots of protein and it's great with scrambled eggs. Then maybe have a small mid-morning snack like a slice of cheese and a few whole grain crackers, or if you had eggs and toast for breakfast, have the yogurt and berries mid-morning, or a handful of almonds.

Your question about exercise is very good--I don't believe that you burn fewer calories if the workout is easier. For example, I've always read that walking or running one mile will burn off 100 calories or so, so I'm not sure that an easier workout would burn less than the same workout a few months ago when you weren't quite as fit. Adding in a weight class sounds like a great idea and yes you are correct, muscle does weigh more than fat. But you'll probably notice differences in how your clothes fit, which means it would be working.

Please post again to let us know how you are doing. I hope this information was helpful, and please let me know if you need anything else. Again, congratulations on your weight loss so far--that is great! I know you'll meet your goal!! Best in health, Michelle

July 7, 2009 - 11:09pm

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