hi eagray,

here's a link to calculate your basal metabolic rate. http://health.discovery.com/tools/calculators/basal/basal.html

use this to estimate how many calories you burn doing no exercise at all.

then estimate the number of calories you'll burn exercising. use the info on trainers here to make the most of your exercise routine and to support your goals.

to get past your plateau, ultimately you'll need to keep burning more calories than you're taking in. it takes burning about 2500 calories to lose one pound of body weight.

nevertheless, the best way to achieve good health is to focus on eating in a way that optimizes longterm wellness, not weight. focusing on weight loss alone is almost always a formula for short-term success and longterm failure. if you practice eating in a way that optimizes your health, combined with sensible exercise, you will achieve your healthy weight without needing to focus on it and build sustainable habits that are fundamental to true success.

deirdre earls, rd, ld
www.yourhealingdiet.com

Changing your routine will help you overcome your plateau. You will want to evaluate where your current exercise and nutritional habits are, then modify them to help you reach your goals. It will be helpful to establish a starting point identifying your current body composition and circumference measurements, caloric expenditure, exercise routine, caloric intake, and personal preferences (of exercise and nutrition). This will help you to individualize a fitness program that will quickly get you to your desired fitness level.

Hope this helps,
Mary De Leon, Personal Trainer/Owner
Cornerstone Fitness
phone:512-627-4587
www.cornerstonefitnessaustintx.com

www.zelentefitness.com

One way to beat plateau is to mix it up, training as well as nutrition. 'Variety' is the spice of life.

For example, if you've been doing cardio indoors, switch it up & try doing cardio 'outdoors'. If it is too cold out, try different indoor group classes. Hire a trainer who can challenge you & remove the diet 'mentality' out of the diet and you'll find yourself craving less, so to speak 'bad' food.

Mixing it up is key!