hey guys so in this video I'm gonna be talking about how you can stop a fat
loss plateau so what is a fat loss plateau basically and the circumstance
you've been losing fat you've been losing fat you know like a pound per
week you've been training you've been dieting you're doing everything you're
supposed to be doing but suddenly your fat loss progress stops you have
plateaued so what I'm gonna break down in this video are the primary causes of
this what are the most common causes of these plateaus and what can you do to
make sure that you continue to make progress so the first thing that's
important to keep in mind is the fact that maybe you haven't plateaued because
fat loss isn't linear even though we want it to be even though we sometimes
portray to be like that on paper fat loss isn't gonna be like this right
it's gonna be up and down up and down but the goal is for that up and down
sort of scenario to always be taking you down so maybe one week you're going to
lose two pounds the next week you're doing everything you're supposed to be
doing such as staying in a calorie deficit eating enough protein training
the right way but for multiple reasons maybe you don't lose that pound but that
doesn't mean you're plateaued is just a part of the process that you have to
accept however some people really do plateau when they're doing everything
right and consistently over several weeks they see that not making progress
so the first type of Plateau that occurs is um with your calorie deficit so you
need a calorie deficit to lose fat the amount of calories you need based on
partly by your weight so as you lose weight a significant amount the amount
of calories that you require a less a smaller body needs less calories so
eventually over time after following a 500 calorie deficit as you lose enough
weight you're not going to be in a calorie deficit eating the 2000 calories
let's say you were eating so after some time it's important to recalculate how
many calories you should be eating adjusted for that and then lower the
calories for your new body weight otherwise you're simply not going to be
losing more weight if you're eating at the amount that you need to maintain
your weight so that's very simple so another thing you have to consider is
the fact that as a beginner if your strength training you may be gaining
muscle at a much faster rate than someone who's more advanced so you may
be in a 500 calorie deficit and you may be expecting to lose
one pound of weight per week but perhaps you're only losing 0.5 per week so this
doesn't necessarily mean that you should drop your calories to 1,000 to lose 1
pound per week it may just be that you were gaining muscle because you're new
to weightlifting and your muscles are very sensitive to the stimuli of weight
training so you're growing quickly so those are the results you want you want
to be gaining muscle and losing fat at the same time so this isn't something to
freak out about and you shouldn't see your weight loss as a math equation
because the changes in the body complicate this the next thing you want
to be doing is to be tracking your weight properly so you want to be
weighing yourself in the same circumstances to control for things like
water weight you want to be weighing yourself in the morning at the same time
before you eat maybe after you pee or poo or before but just make sure to do
it in the same circumstance every day to control for changes in water weight if
you eat more carbs in salt one day you may weigh more and that doesn't
necessarily mean you apply total your fat loss it just means that there are
natural fluctuations going in your body and you'll miss interpreting those
fluctuations as a problem with your diet so many people will see changes on the
scale and that's because of things like water retention or maintain or
maintaining more glycogen and their muscles because of what the hidden and
because of that they'll then drop their calories even more to make up for this
after this I'm gonna get stressed they're gonna get too hungry the
cortisol is going to go up they're gonna binge on food and repeat some very
unhealthy cycles so as long as you're sticking to the numbers you're supposed
to you're going to see the progress over time but just make sure to be
controlling for things like water retention by weighing yourself at the
exact same time for example you're gonna get readings on the scale like 155
pounds 150 4.8 the next day 155 again and then you're gonna have a different
reading each day you should take the average of these once per week and then
if you're not seeing a change week to week to week to week and a loss in
weight and that's your goal that's when you should change something you
shouldn't change something in your diet or your training simply because of some
fluctuation during a 24-hour period because that's that doesn't justify
changing this is in your lifestyle you have to
think of it week to week because that's when you're truly going to see the
average changes in your body weight and that's gonna be indicative of whether
you're making progress or not the next thing to consider with a fat loss
plateau is are you actually adhering to what you're saying you're doing so many
people say that the I'm in a calorie deficit you know are you are you
actually tracking your calories and your macronutrients are you tracking them
accurately because if you're not that may be the reason you're not adhering to
the program which you say you're sticking to so you're blaming the
program that diet and you're saying a calorie deficit doesn't work but you're
not actually adhering it to it accurately enough to make a decision as
to whether it works or not so you have to actually be honest with this often
and say to yourself am I actually doing what I'm saying I'm doing a my training
at the amount I'm saying am i dieting correctly am I in the calorie deficit on
a consistent basis or am I just consciously ignoring those bears I had
in that pizza I had and pretending like it didn't matter okay so that's
something you have to be honest with yourself about and that's not something
I can personally help you with directly that's up to you to be to be honest with
yourself about so what do we know based on the science that's effective for fat
loss one a calorie deficit if you were consuming less energy than you require
then your body is going to get that energy from your own body consuming
enough protein is next protein is going to help you recover from your workouts
alright it's going to decrease your appetite it's the most thermogenic food
it's going to help you burn more calories so a high-protein diet is
typically most effective for weight loss the next thing strength training you
want to be maintaining on to your muscle mass ideally building muscle so
maintaining your strength at the gym is the other factor that's important and
everything out after this after these three things isn't that important if
you're doing these three things on a consistent basis you're in a calorie
deficit that isn't too drastic right here in the 500 1000 calorie deficit
perhaps if you're very big then you're gonna see results over time and it's
just a matter of being patient so to conclude what you should do is stay in a
calorie deficit consume enough protein strength train sleeping off you know get
enough Sun manage of stress levels track your weight accurately by weighing
yourself in the same circumstances every morning and then be
patient because if you actually do those things then you're gonna get results so
it's more it's more about making sure that you're doing those things
accurately and doing them in a way that's going to be sustainable that you
can be consistent with for at least several weeks so that's it for the video
let me know if you have ever experienced the fat loss plateau and what helped you
get through that see you guys in the next video
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