7 Diet Tips on Breaking the Weight Loss Plateau

To make an appt, call or schedule an appointment online hereBook an appointment using SetMoreElevation Medical Weight Loss of Pittsburgh & Weirton
2350 Noblestown Rd. Pittsburgh, PA 15205 (412) 304-2016  
1130 Perry Hwy, Pittsburgh, PA 15237 (412) 847-8083
241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112

Whether you have been losing weight for a few months or a few years, if your weight loss has recently stalled there are some things you can try to get things moving again.  Here are a few tips on how to break the plateau and start achieving results again:

  1. Increase protein intake.  Try to aim for 75 gram of protein for women and 150 gram of protein for men.  Lean protein shakes are OK to supplement your intake.
  2. If you haven’t already started tracking calories, start using an app like MyPlate Calorie Tracker for iPhone or Android.
  3. Get more sleep.  Most people need at least 7 hours of sleep a night, and more so if you exercise. Lack of sleep throws off hormones like cortisol which make it harder to shed stubborn fat.
  4. Start a weight training program.  By increasing the calories you burn all day a weight lifting program may very well help you start losing again.  If you are inexperienced, you can start by doing body-weight exercises and working your way up.
  5. Drink more water.  We recommend a gallon of water (128 oz) daily for most patients.  This is important both if you take our appetite suppressant medication or doing the HCG injections.  You are allowed to have unsweetened tea or sugar-free water flavor packets, such as Crystal Lite, or another low-calorie flavored option.
  6. Consider adding on the B-12 and Fat Burner (Lipotropic) injections and check-in weekly for some feedback.  If you are low in Vitamin B or certain amino acids, it can cause you to stall on your progress.  Also, by visiting for weekly weigh-ins, we can provide some suggestions on how you can continue to lose.
  7. Lastly, try to have a nice meal.  Some people find that by going high calories for a day, especially after 6-8 weeks of intense calorie deficit, they will start losing again.  A reason for your plateau may very well be that your body just needs a “refeed”.

Hopefully, these 7 tips can offer some help.  Let us know what works for you!

The Many Health Benefits of B Vitamin Injections and How They Can Accelerate Your Weight Loss

To make an appt, call us or schedule an appointment online here
Book an appointment using SetMoreElevation Medical Weight Loss of Pittsburgh & Weirton
2350 Noblestown Rd. Pittsburgh, PA 15205 (412) 304-2016 
241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112


Many people have asked why it is that we carry B vitamin injections, and even more why we carry so many different “types” of B vitamin injections. In this post we want to address the benefits of Vitamin B12 supplementation, as well as the variations of B Vitamin injections that we carry.

Firstly, we highly recommend that anyone on a low calorie diet should supplement additional vitamin B-12 into their regimens. Vitamin B-12 is involved in a wide range of bodily functions, and most importantly for our purposes energy production. This means that is one is deficient in B12, they are likely to feel more tired and less likely to have the necessary control to make the kind of hard choices necessary to reach their health and fitness goals.

Beyond the basic B12 injection and its many beneficial effects, we offer several different types of B vitamin injections, specifically formulated with additional supplements to meet you individual goals. The most popular variation that we offer is the “Fat Burner” shot, which includes a standard dose of B12 as well as a collection of amino acids that both help to increase the efficiency of your fat loss by encouraging blood flow to fat deposits, as well as mitigate any of the potential side effects that accompany any weight loss program (ie, diminishing hair and nail quality, jitteriness or restlessness, etc.).

Our second most popular option after the “Fat Burner” lipotrophic injection is the “Energy/Anti-Inflammatory” injection. This particular injection is geared toward either those who are very active, resulting in regular soreness and achiness, or those with chronic pain or soreness due to injuries or other health issues. In addition to an extra large dose of B12 (there is currently no known hazardous limit to B12 supplementation) this injection includes an amino acid blend that helps to bring down general inflammation, and thus reduce soreness and pain. Using this shot weekly can help to increase your energy in the gym, as well as increase recovery time after intense workouts.

Our last injection is typically reserved for those who have begun an exercise routine, since it must be used in conjunction with one of our B12 injections due to being a “complex” containing all the necessary B vitamins except for B12. Patients report significant joint pain relief, as well as increased exercise endurance and recovery when using this injection weekly.

In summary, we recommend trying a course of the B-12 metabolism injection + fat burner lipotrophic injection once a week for 4 weeks to enhance weight loss when you are taking phentermine and or using the HCG diet shots.  The B-12 metabolism + fat burner injection is administered as 2 separate injections on the arm, or we can combine them for you for 1 injection on the hip or gluteal region.

If you are suffering from joint pain, knee pain, back pain, arthritis, fibromyalgia, and or have intense work-out regimes, we recommend the energy anti-inflammatory + super B-complex injections weekly, which is administered as one injection into the hip or gluteal region.  You may be surprised at the results after the first week or two.

How to Start a Strength Training Program


As a primer ahead of my upcoming strength training series of articles, I want to spend some time on the fundamentals of creating workout plan so that you can get the results you want regardless of the specific exercises you choose. While I will encourage everyone to pick up a barbell or dumbbell from time to time, I care less about what you do than how you do it. I will focus on strength training in this article since it is the more effective for our goals than cardio, however if you are limited to typically “endurance” activities we can discuss you options on an individual basis.

A routine consisting simply of pushups, situps, and squats, or really any movement that requires you to move your body or move an object around your body, can be used to develop strength if done properly. When planning your workouts, there are 3 main components that you want to adjust to achieve your desired strength training goals: repetitions, sets, and exertion,


Repetitions, or reps, are a major factor in the results you get from your workout. Generally speaking, lower reps lead to more strength while higher reps nurture increased endurance. Of course its more complicated than that, but for our purposes we want to stick with weights that are difficult to perform for 3-12 reps. By staying within this rep range you can gains strength while staying safe. Remember though, repetitions only matter when you use the right weight, sets should be difficult but manageable with good technique.


Sets are groupings of reps, so if you do 3 sets of 10 reps of pushups, that would mean that you  did 10 pushups, rested, did 10 more pushups, rested again, and then did 10 more pushups. Generally doing anywhere from 3 to 6 sets (excluding warm ups) will get the results you want. You should also consider your reps when deciding how many sets to perform; the fewer reps you perform, the more sets you can do and vice versa. This ensures that you are exercising in sufficient volume to stimulate muscle growth.


Perceived exertion is just a fancy way to describing how hard you think something is. This may seem fairly straightforward, however I want to make it clear that the weight, reps, and sets that you perform are based entirely on you. I want you to feel like you are putting in a 8/10 effort with every exercise, hard enough to strain you but easier enough to control.
So that’s it, with these three concepts together with a fitness goal in mind you can start to put together you own workout routine. If you are now sitting there confidant that you understand the how of working out but are still lost on the “what”, browse around the internet, or ask a trainer at your gym, or just hold tight because my next few articles will try to give you some easy to do exercises to choose from.

An Intro to Strength Training: Lift Big to Lose Big


Anyone who comes into our office will hear me preach about the positive impact of strength training on fat loss, however many may not be sure where to start in pursuing a strength building routine. In this article I want to break down some of the basics that you need to proceed with a strength program, specifically the two different categories of strength building exercises that you are most likely to encounter in the gym.

2 Types

There are plenty of resistance exercises available to you, but not all exercises are created equal. When you pick up a barbell, dumbbell, or get into a machine, you will be engaging in one of two types of resistance exercise; isolation or compound.

Isolation exercises are those where the strain is localized to a single muscle group and typically require movement in only one joint at a time. An example of an isolation exercise would be a dumbbell curl, in which you merely bend the elbow and use primarily the bicep in order to lift the weight. Compound exercises on the other hand recruit more than one muscle group and involved flexion or extension in 2 or more joints. A bench press is a common example of a compound exercise, in which you use your chest, shoulders, back, and arms to move a barbell off of you chest.

While isolation exercises have their uses, in the beginning you want to focus on compound exercises, as these exercises elicit the greatest response in muscle growth, calorie burn, and hormone production.

In addition to the number of muscle groups used in an exercise, you also should considered the TOTAL muscle being used to push or pull the weight. Even among compound exercises there is a hierarchy;

Squats are the king of the weight room, since they use very large muscle groups as drivers (hamstrings, glutes, quadriceps) as well as to stabilize throughout the squat (lats, abdominals, etc). Not only will you maximize strength gains by focusing on squatting, but you will also see increased calorie burn as well as testosterone, adrenaline, and HGH production (great for stripping body fat).

The next on the list is the Deadlift. The deadlift is a move which involves picking up a weighted barbell from the ground and standing up. While this lift has a relatively short range of motion, it makes up for this in overall muscle used to execute the lift. Not only will you train all of the muscles that you hit with the squat, but you will hit the larger muscles harder and force your body to adapt to supporting an extremely large amount of weight. For all the reasons listed above, you may ask why Deadlifts fall to second behind squats but the answer is fairly simple; deadlifts are just too hard to do as often as squats and so must take a lower priority.

The last lifts I will address are the Bench Press and the Standing Press. Unlike the first two exercises, these lifts focus on the upper body (chest and shoulders respectively) but still do so in a compound way. These lifts should be attempted at least once weekly in order to maintain and improve upper body strength and composition, not to mention if you want to have toned arms and shoulders after you’ve managed to strip off the fat and show off your hard earned muscles.

I will follow up this article with individual writeups about each of the listed exercises and more, as well as include advice on how to approach your sets and reps when approaching a new routine.

-Coach Drew