Kick Start Your Diet

Pounds still not coming off? Our dietitian knows why.

It's three weeks in. You're eating on the plan. You're exercising regularly. And still, that needle on the scale hasn't budged or may have even gone up a pound or two.

Don't get frustrated. The problem may just be a question of fine-tuning. Ask yourself the following three questions and see how your day-to-day choices match up with BLC dietitian Greg Hottinger's answers.

Are you eating your fruits and veggies?
"Make sure that you're eating 2 fruits and 3+ veggies every day." The fiber they contain will clean out your system and fill up your stomach.

Are you retaining water?
Sometimes your body will hold onto water. "It's nothing to panic about because it will come back off. Remember to coach yourself with common sense whenever you see a crazy number on the scale." For example, to gain 5.5 pounds in a day (which can happen) you'd need to eat 19,250 calories (5.5 x 3,500 calories) above your maintenance level (let's say 2000 calories). So unless you ate 21,250 calories, the gain is probably water.

Are you underestimating calories?
"It's very common to underestimate what we actually consume." If you feel certain that you've been diligent about eating exactly your daily calorie allowance, consider adding one more session of cardio a week to help get things moving.

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