There's no question how frustrating it can be when you're putting the time and effort in at the gym but not getting the weight-loss results you desire.

In most cases, the solution is in your diet. With a few tweaks to your nutrition game, you should start to see the kind of results you've been hoping for. Here are some ideas for altering your diet to get you over that weight-loss plateau.

More Fiber

Loading your plate with high-fiber foods helps to prevent surges in blood glucose because it slows down the absorption of sugar. And excess glucose is stored in the liver and stomach as fat. They also contain bulk and help keep you fuller for longer.

Moreover, foods high in fiber are crammed with nutrients, often lower in calories and higher in volume.

*High-Fiber Foods: Apples, raspberries, pears, beans, blackberries, lentils, split peas, artichokes, broccoli, Brussels sprouts, cabbage and whole grains.

Drink More Water

It's hard to go wrong with water. It helps fill you up, keeps you properly hydrated (when consumed in proper amounts) and a whole lot of other good things. Experts suggest drinking up to half of your body weight in fluid ounces, plus an additional 30 ounces for every hour you exercise. And if you find the taste of regular water boring, liven it up by adding lemon and watermelon slices or herbs that will entice you to drink more.

Proper Use Of Protein

To maximize your body's utilization of amino acids, spread your protein intake out throughout the day. This ensures your body is maxing out its use of amino acids, which has been shown to help shed body fat.

*Protein-Rich Foods: Cottage cheese, hard-boiled eggs, Greek yogurt, tuna and chicken salad.

Eat Whole Foods

Pre-packaged foods are convenient – and may even meet your calorie goals – but they're often highly processed. By eliminating foods you eat because they're convenient (like chips and granola bars), you can also eliminate boredom and stress eating.

Keep Track

You might be surprised by how often you indulge in things filled with empty calories. Keep track of those late-night cocktails and desserts, chocolates and doughnuts at the office, and specialty coffee drinks that can derail weight management.

Adjust Your Goals

It's important to continually evaluate your nutrition goals as you lose weight. Now that you're carrying less weight around, there's less body to feed. Adjust how many calories you are eating to fit with your current weight.

Following tips like these can propel you past a plateau. If you’ve implemented these changes and still aren’t seeing results, personal trainer Ralph Roberts in Amarillo can give you advice on weight loss and training to help you get to your goals.