How a Diet Coach Can Help You Break Through a Weight Loss Plateau
Troy DanDurand • April 17, 2025
Have you ever followed your diet to the letter, hit the gym like clockwork, and still watched the scale refuse to move?
You’re not alone—and no, you're not doing anything wrong.
Hitting a weight loss plateau can be frustrating—like running on a treadmill that’s going nowhere. The scale stops moving, motivation drops, and you begin to question everything. But here’s the truth: plateaus are not the end—they’re just a signal. And this is exactly where a diet coach steps in, not just as a guide but as a life-transformer.
Why Do Weight Loss Plateau's Happen?
You may follow your diet and workout plan perfectly, but suddenly, the scale stops moving.
This is called a weight loss plateau—and it usually shows up around 6 months after starting a low-calorie diet.
Experts aren’t fully sure why this happens, but some common reasons include:
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Your body gets used to the weight loss and starts defending against further drop.
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You may slowly stop following your plan as strictly as possible.
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A quick drop in weight may slow your metabolism.
Recent studies suggest that most plateaus happen because people unknowingly stop sticking to their plan. Eating a little more or skipping exercise—even without realising—can add up.
Let’s break it down:
Cause and What It Means
Caloric adaptation Your body easily adjusts to lower calories by burning less
Overtraining Excess exercise without recovery can stress the body
Hormonal imbalances Hormones like cortisol, leptin, and insulin affect fat loss
Repetitive routines Same workouts and meals = minimal new stimulus
Easy Ways to Break Through a Weight Loss Plateau
1. Track Your Food Honestly
Write down everything you eat, or use a food tracking app. Many people eat more than they think. Tracking helps you spot hidden calories and improve your diet.
2. Move More
Increase how often or how intensely you exercise. Aim for at least 150–300 minutes of moderate exercise every week. Adding strength training can boost your metabolism.
3. Reduce Stress
Practice deep breathing, relaxation techniques, or guided meditation. Stress can lead to emotional eating or hormonal changes that slow weight loss.
4. Get Enough Sleep
Try to sleep 7–9 hours each night. People who sleep less than 6 hours often lose less weight and struggle to reduce waist size.
5. Add More Fibre
Eat more fruits, vegetables, whole grains, and legumes. Fibre keeps you full and supports digestion.
Making small changes and staying consistent can help you push past the plateau and keep your progress going strong.
How a Diet Coach Helps You Break the Barrier?
Helping people who are overweight with medical and nutrition support is not easy. It’s a complex issue that keeps changing. Studies show that between 51% and 99% of obese people have type 2 diabetes, and over80%have high blood pressure in many European countries.
Obesity and being overweight are becoming more common around the world across different groups of people. It’s now a major health concern everywhere.
Using only medicines to treat obesity doesn’t work very well. On average, people who take weight loss drugs like orlistat, sibutramine, diethylpropion, mazindol, or topiramate lose only about 2.9 to 4.2 kg in a year. That’s just about 6.5% of their body weight—which means it’s still hard for them to reach their goal weight with medication alone.
Making healthy food choices isn’t always easy. We all face challenges—busy schedules, cravings, stress, or just not knowing what to eat. That’s where a diet coach can truly make a difference.
Here’s how a diet coach helps you break through those barriers:
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Personalized Plan Just for You
A diet coach understands your goals, likes, dislikes, and lifestyle.
They create a food plan that actually fits into your routine—not the other way around.
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Keeps You Motivated and On Track
It’s easy to lose motivation when results are slow.
Your coach supports you, checks in regularly, and helps you bounce back when things don’t go as planned.
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Teaches You Smart Food Choices
You’ll learn how to handle cravings, read labels, plan meals, and eat better without feeling restricted.
These are skills you’ll use for life.
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Helps You Overcome Common Challenges
Struggling with stress eating, no time to cook, or pressure from friends and family?
A coach helps you tackle these specific issues one by one.
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Improves Your Relationship with Food
Instead of avoiding food, your coach helps you eat in a way that feels good—no guilt, no extreme diets.
Just balance and better habits. A diet coach doesn’t just change your diet—they help you change your life, one step at a time.
Transform Your Health from the Inside Out with EpiGenetics USA ™
At
EpiGenetics USA, we believe that weight gain isn’t the core issue—it’s a signal that your body’s internal systems are out of balance. That’s why we offer the 7 Systems Plan—a master’s level, 24-week online program designed to fix the main causes of weight gain, fatigue, and chronic health challenges.
Whether you prefer live Zoom coaching or self-paced learning, this program guides you to naturally burn fat, boost energy, and feel younger—without crash diets, medications, or guesswork. With 60+ hours of functional medicine training, practical tools, and science-backed insights, you’ll not only lose weight—you’ll regain control of your health for life.
Join the 7 Systems Plan with EpiGenetics USA today—choose live Zoom coaching or go at your own pace.
Start your transformation now—because lasting health begins within.
A common pattern seen across wellness journeys is the cycle of strict diets—whether it’s keto, paleo, or juice cleanses—followed by short-term results and an eventual return to old habits. People achieve superior outcomes when they abandon strict dieting methods and adopt different therapeutic methods. This shift highlights a broader movement in how wellness is evolving. Rather than relying solely on meal plans or quick fixes, there’s a growing focus on long-term behavioral change—and online health coaching is at the forefront of this change. More individuals now opt for online health coaching instead of following tough rules and maintaining daily calorie counts. Personal guidance along with practical lifestyle modifications combined with ongoing support helps people achieve sustainable transformation. From Prescriptions to Partnership For years, wellness advice has felt like a one-size-fits-all prescription. ● Eat this, not that. ● Sleep more. ● Exercise five times a week. But what happens when life gets messy? When stress hits? When does motivation disappear? That’s where health coaches step in—not as meal-plan dictators, but as guides who help people connect the dots between lifestyle and long-term wellbeing . Health coaches aren’t here to tell you what to eat. They’re here to help you figure out why you keep skipping breakfast, stress-eating at 3 pm, and never getting to bed on time. It’s about addressing the why, not just the what. Coaching Is About Behaviour, Not Just Biology Unlike traditional approaches that focus only on physical metrics (like weight or blood pressure), online health coaching starts by understanding human behavior. Coaches work with individuals to identify patterns, triggers, and mental blocks—things that often go unnoticed but have an outsized impact on our health. Here’s a quick comparison to show how different this approach is: Traditional Plans vs. Online Health Coaching Aspect Traditional Meal Plans Online Health Coaching Focus Food, calories, and exercise Mindset, habits, environment, and goals Personalization Often generic or one-size-fits-all Highly individualized and goal-oriented Flexibility Rigid plans, hard to sustain Adapts to life changes and emotional needs Long-Term Success Low (often short-lived results) Higher (built on sustainable behavioral changes) Accountability & Support Minimal Continuous check-ins and human connection What makes coaching even more impactful today is accessibility—and that’s where online models are changing the game. With virtual platforms, people now have access to qualified health coaches regardless of where they live. Busy professionals, parents, students—anyone with an internet connection—can build habits that support their goals without visiting a clinic. Epigenetics USA: The Science That Backs It Up Now, let’s get into the science for a moment. Ever heard of epigenetics? In simple terms, it’s how your lifestyle choices—like sleep, movement, nutrition, and stress—can influence how your genes behave. That’s right: your genes aren’t your destiny. They’re more like light switches. And your daily habits determine which ones get turned on or off. Health coaches, especially those informed by this science, help people make choices that support healthy gene expression. How to Know If Online Health Coaching Is Right for You If you’re wondering whether this approach fits your life, here’s a checklist: ● Feel stuck in the cycle of starting and quitting ● Struggle with consistency more than knowledge ● Want support that goes beyond food and workouts ● Feel overwhelmed by “all-or-nothing” programs ● Need help to turn knowing into doing And remember: coaching isn’t about being perfect. It’s about being real—and showing up for your health one decision at a time. The wellness world is shifting. It's moving away from meal plans and “quick fixes” and toward a deeper, more sustainable model—one where behavior change, mindset, and environment are just as important as macros or step counts. Online health coaching is not just a trend. It’s a return to what works: human connection, thoughtful support, and real-life strategies that adapt to your world—not the other way around. So, if you’ve tried plans and still feel like something’s missing, maybe it’s not your willpower that’s broken. Maybe it’s just time for a different kind of support. A Purpose-Driven Approach to Health Transformation What if your health was the gateway to more than just feeling better—what if it was the key to unlocking professional success, greater freedom, and the energy to enjoy it all? That’s the belief behind the mission of EpiGenetics USA™ . With a bold commitment to transforming the lives of 2 million American entrepreneurs and high-achieving individuals, the focus isn’t just on treating symptoms—it's about rebuilding vitality from the inside out. Through a clear, science-informed approach, EpiGenetics USA™ guides clients in achieving optimal alkalinity and eliminating the chronic obstacles that slow so many of us down: obesity, inflammation, and pain. And not someday—within six months or less. Whether it’s unlocking better focus for your business, reclaiming energy to pursue passion projects, or finally feeling free in your own skin, the work EpiGenetics USA™ supports is deeply personal—and powerfully practical. This isn’t just health advice. It’s precision-backed guidance for people who know their time and energy are their most valuable assets—and are ready to invest in both.
--- How would you know if your morning coffee is actually toxic? Read insight below, but also check out a powerful video by Jacob Rakowski , CLICK HERE A KEY MESSAGE from our Virtual Coach Belle related to Coffee & Toxicity, CLICK HERE Hi there, and welcome to EpiGenetics USA — your trusted virtual health coaching service, dedicated to helping you thrive in every area of health and wellness. As part of the EpiGenetics coaching team, I want to encourage you: don’t leave your health to chance , or rely solely on retail employees to guide your decisions on dietary supplements and functional foods. Our founder, Dr. Patrick , has dedicated over 31 years as both a Doctor of Chiropractic and a Naturopathic Physician, with a core focus on Optimal Health and Fat Loss . Through decades of experience, we've gained insights that can truly transform lives—and we'd love to share them with you. For more information or to get started, visit epigeneticsusa.com or call us directly at 888-754-1978 . My name is Belle , and as one of your virtual health coaches, I’m here to support you every step of the way. Our mission is to impact over 2 million entrepreneurs and goal-driven individuals , helping you integrate your health plan into your business plan—and your life plan . So, let’s get started! So, how would you know if your morning coffee is actually toxic? The truth is, it might be. Many popular coffee brands, especially those from fast food chains, contain harmful substances that could be affecting your health. What if I told you that you can purchase healthy coffee for less than half the price of the toxic coffee you might be drinking now? This option is available to everyone, and you can choose to buy it wholesale or retail. Let me explain. At Epigenetics USA, we offer non-toxic coffee and teas, along with safe personal care products. However, let’s focus on coffee for a moment. You may not be aware that many coffees sold commercially have high levels of mold, pesticides, chemicals, and heavy metals in the beans or ground coffee. A recent global study revealed that 53% of the world’s coffee is contaminated with toxic levels of mold . This means that billions of coffee drinkers are unknowingly consuming contaminated coffee every day. The big coffee conglomerates have betrayed our trust by allowing these harmful substances into our daily coffee. Published medical research shows that many symptoms people experience after drinking regular coffee—such as crashes, jitters, stomach aches, and headaches—are not from the coffee itself but from the toxins within it. When coffee is roasted, it may remove the visible mold, but it does not eliminate the chemical effects of the toxins that remain. Long-term exposure to mold toxicity can lead to serious health risks. For example, ammonia, a dangerous cleaning chemical linked to cancer, was recently found in Starbucks lattes, which are consumed by people of all ages, including children. Why would this happen? It’s likely cheaper for companies to use harmful chemicals than to ensure their products are safe. I don’t want to support these corporations that disregard public health for profit. If we continue buying their coffee, we are funding the production of more toxic coffee. We have a choice: we can either quit or upgrade. Would you be open to upgrading your coffee to a clean option that you can trust? If you’re a coffee drinker who wants to make a healthier choice, I encourage you to watch the attached video narrated by Jacob Rakowski, which provides more information on this topic. After watching, please share it with your friends and family. You can purchase safe coffee directly from us at Epigenetics USA, either wholesale or retail, and we will assist you with your setup. Stay tuned for our next discussion on toxic exposure in the products you use for personal care and at home. If you're ready to take control of your health—not just for today, but for the long haul—we're here to guide you every step of the way. At EpiGenetics USA , we believe your health should be intentional, personalized, and aligned with your goals —whether they’re personal, professional, or both. Let’s build a plan that helps you feel better, perform better, and live better . As part of your journey, I invite you to check out a powerful video by Jacob Rakowski , CLICK HERE , where he shares compelling research and insights on the truth about coffee —including what you should be concerned about and what to focus on when it comes to your daily brew. You can find his video on our site’s blog—just head over to epigeneticsusa.com to learn more. While you’re there, feel free to explore our resources or schedule your free health consultation by calling 888-754-1978 . Once again, I’m Belle , and on behalf of our entire coaching team, thank you for watching. Remember : your health isn't a luxury—it's your foundation. And it all starts with one decision. Let this be the one. Take care—and we’ll see you soon. Belle & Team EpiGeneticsUSA.com PS. Check out our Dietary Supplement and Functional Foods Supplement Nutrition Store ... www.DandyBodies.us
DandyBodies.us (Functional Foods Nutrition & Dietary Supplements Nutrition) Daily Snacks for Optimal Energy and Health In our fast-paced world, maintaining optimal energy levels and supporting our overall health can be a challenge. However, incorporating the right snacks into your daily routine can provide significant benefits, including enhanced brain power, improved cardio-metabolic health, and effective fat loss. Here, we explore some of the best snack options, including macadamia nuts, Brazil nuts, and functional foods like Nutridyn meal replacements. --- 1. Daily Hydration Goal. Aim to drink half of your ideal body weight in ounces of filtered water daily. For example, if you weigh 150 pounds, you should drink 75 ounces of water each day. This helps ensure that your body stays hydrated and functions optimally. If you are feeling hungry, as a test for hunger simply drink 24 oz of water, then wait 20 min. Many times, hunger is simply a sign of low hydration. 2. Macadamia Nuts: A Nutrient-De nse Snack Macadamia nuts are not only delicious but also packed with nutrients that can support your health. They are rich in healthy monounsaturated fats, which can help reduce bad cholesterol levels and promote heart health. Additionally, macadamia nuts contain antioxidants and essential vitamins, making them an excellent choice for a brain-boosting snack. Their high-fat content can also help keep you satiated, aiding in fat loss efforts. 3. Brazil Nuts: A Powerhouse of Selenium Brazil nuts are another fantastic snack option, particularly due to their high selenium content. Selenium is a vital mineral that plays a crucial role in metabolism and thyroid function. Just a small handful of Brazil nuts can provide you with your daily recommended intake of selenium, supporting your immune system and overall health. These nuts also contain healthy fats and protein, making them a great choice for sustained energy. 4. Functional Foods: Daily Meal Replacement by Nutridyn For those looking for convenience without sacrificing nutrition, functional foods like Nutridyn's daily meal replacement can be a game-changer. These meal replacements are designed to provide a balanced mix of macronutrients and micronutrients, ensuring you get the energy and nutrients you need throughout the day. They are perfect for busy individuals who want to maintain their health and energy levels without the hassle of preparing full meals. 5. NutriDyn Fruits & Greens Energy One standout product is NutriDyn Fruits & Greens Energy, which contains 80mg of caffeine from green tea leaf extract, along with Gotu Kola powder and Ginkgo Biloba. Each scoop provides over 20 servings of fruits and vegetables, making it an excellent way to boost your energy and nutrient intake. If you're interested, I’d be happy to send some samples of our ToGo packs for you to try out! 6. Dynamic Fiber: A Great Alternative to Metamucil For those looking to improve their digestive health, Nutridyn's Dynamic Fiber product is an excellent alternative to Metamucil. It contains both soluble and insoluble fibers from sources like psyllium husk, chicory root, apple pectin, oat bran, rice bran, and prebiotic fiber (FOS). This blend supports gut health and regularity, making it a valuable addition to your daily routine. 7. Whole Foods: The Foundation of a Healthy Diet Incorporating whole foods into your diet is essential for achieving optimal health. Whole foods, such as fruits, vegetables, whole grains, and lean proteins, provide the necessary vitamins, minerals, and fiber that support overall well-being. Snacking on whole foods like fresh fruits or vegetable sticks can help you stay energized and focused throughout the day. 8. Additional Snack Ideas for Energy and Health Greek Yogurt with Berries : A great source of protein and antioxidants. Hummus with Carrot Sticks : Provides healthy fats and fiber. Almonds : Rich in vitamin E and magnesium, supporting brain health. Chia Seed Pudding : Packed with omega-3 fatty acids and fiber. 3.5 oz of steak Organic Granny Smith Apples . Green Apples typically have less fructose. Vegetables. Steamed, Boiled, or Raw. --- Conclusion Incorporating nutrient-dense snacks like macadamia nuts, Brazil nuts, and functional foods such as Nutridyn meal replacements can significantly enhance your energy levels, support cardio-metabolic health, and aid in fat loss. By focusing on whole foods and balanced nutrition, you can optimize your health and well-being. For more dietary supplements, vitamins, and functional foods, visit DandyBodies.us to explore our range of products designed to support your health journey. Visit DandyBodies.us
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Prayers for Healing and Health I am healed by the stripes of Jesus (Isa. 53:5). Jesus carried my sickness and infirmities (Matt. 8:17). I cast out all spirits of infirmity that would attack my body in the name of Jesus. I break, rebuke, and cast out any spirit of cancer that would attempt to establish itself in my lungs, bones, breast, throat, back, spine, liver, kidneys, pancreas, skin, or stomach in the name of Jesus. I rebuke and cast out all spirits causing diabetes, high blood pressure, low blood pressure, heart attack, stroke, kidney failure, leukemia, blood disease, breathing problems, arthritis, lupus, Alzheimer’s, or insomnia in the name of Jesus. I speak healing and strength to my bones, muscles, joints, organs, head, eyes, throat, glands, blood, marrow, lungs, kidneys, liver, spleen, spine, pancreas, eyes, bladder, ears, nose, sinuses, mouth, tongue, and feet in the name of Jesus. I loose myself from all heart attacks rooted in fear, and I command all spirits of fear to leave in Jesus’s name (Luke 21:26). I loose myself from all diabetes rooted in rejection, self-hatred, inheritance, and guilt, and I command these spirits to come out in the name of Jesus. I loose myself from all cancer rooted in bitterness, unforgiveness, resentment, and slander of the tongue, and I command these spirits to come out in the name of Jesus. I loose myself from lupus rooted in self-rejection, self-hatred, and guilt, and I cast these spirits out in the name of Jesus. I loose myself from all multiple sclerosis rooted in self-hatred, guilt, and rejection from the father, and I cast these spirits out in the name of Jesus. I loose myself from rheumatoid arthritis that is rooted in self-hatred and low self-esteem, and I command these spirits to come out in the name of Jesus. I loose myself from high cholesterol that is rooted in anger and hostility and command these spirits to come out in the name of Jesus. I loose myself from all sinus problems rooted in fear and anxiety, and I command these spirits to come out in the name of Jesus. I loose myself from all high blood pressure rooted in fear and anxiety, and I command these spirits to come out in the name of Jesus. I loose myself from asthma rooted in fear concerning relationships in the name of Jesus. I loose myself from a weakened immune system that is rooted in a broken spirit or broken heart, and I command these spirits to come out in the name of Jesus. I loose myself from all strokes rooted in self-rejection, self-bitterness, and self-hatred, and I command these spirits to come out in the name of Jesus. I loose myself from all bone diseases rooted in envy and jealousy, and I command these spirits to come out in the name of Jesus (Prov. 14:30). Forgive me, Lord, for allowing any fear, guilt, self rejection, self-hatred, unforgiveness, bitterness, sin, pride, or rebellion to open the door to any sickness or infirmity. I renounce these things in the name of Jesus. I cast out any spirit of infirmity that came into my life through pride in the name of Jesus. I cast out any spirit of infirmity that came into my life through trauma or accidents in the name of Jesus. I cast out any spirit of infirmity that came into my life through rejection in the name of Jesus. I cast out any spirit of infirmity that came into my life through witchcraft in the name of Jesus. Give me a sound heart, which is the life of my flesh. Remove from my heart any evil or sinful attitude. Lord, remove any darts from my liver (Prov. 7:23). Heal and deliver me from all my pains in the name of Jesus. I rebuke any sickness that would come to eat up my flesh, including cancer, in the name of Jesus (Ps. 27:2). Let no evil diseases (things of Belial) cleave to my body (Ps. 41:8). I break all curses of sickness and disease, and I command all hereditary spirits of sickness to come out (Gal. 3:13). I break all curses of premature death and destruction in the name of Jesus. I prosper and walk in health even as my soul prospers (3 John 2). I receive the Word of God, which is health to my flesh (Prov. 4:22). Lord, bless my bread and water, and take sickness away from me (Exod. 23:25). I command every organ in my body to function the way God intended (Ps. 139:14). My bones are fat because I receive the good report of the gospel (Prov. 15:30). Lord, keep all my bones (Ps. 34:20). Let every tumor or evil growth melt at the presence of God (Ps. 97:5). Let any infection in my body be burned by the fire of God. I release myself from all allergies and sinus problems in the name of Jesus. I pray for my arteries and blood vessels to be opened and my circulatory system to function properly in the name of Jesus. I rebuke all fevers in the name of Jesus (Luke 4:39). My flesh shall be fresher than a child’s, and I will return to the days of my youth (Job 33:25). I pray for my immune system to be strengthened in the name of Jesus (Ps. 119:28). Lord, renew my youth like the eagle’s (Ps. 103:5). I will live and not die, and I will proclaim the name of the Lord (Ps. 118:17). My beauty shall be as the olive tree (Hos. 14:6). Lord, You heal all of my diseases (Ps. 103:3). Lord, You are the health of my countenance (Ps. 43:5). Heal me, O Lord, and I shall be healed (Jer. 17:14). Let Your virtue touch my life and heal me (Luke 6:19). I release the fire of God to burn out any sickness or disease that would operate in my body in the name of Jesus. No sickness or plague will come near my dwelling (Ps. 91:10). Jesus, arise over my life with healing in Your wings (Mal. 4:2). The Lord is the strength of my life (Ps. 27:1). I command every germ or sickness that touches my body to die in the name of Jesus. I take the shield of faith and quench every fiery dart of the enemy (Eph. 6:16). I am redeemed from sickness and disease (Gal. 3:13). Every plague is stopped when it comes near me through the atonement of Jesus Christ (Num. 16:50). I loose myself from every infi rmity (Luke 13:12). Jesus Christ makes me whole (Acts 9:34). I am fearfully and wonderfully made. Let my body function in the wonderful way You designed it to function (Ps. 139:14).
