I'm stuck at a fat loss plateau... help!
Are you fighting with a stubborn fat loss plateau? Overcoming this obstacle is possible, it takes some trial and error and some straightforward honesty with yourself but it can be done.
Let me share with you a few effective strategies to get rid of plateaus and move forward in your fat loss journey.
First thing first, make sure you have your fat loss calorie goal clear. How to do that?
You can do it HERE with my free calories calculator or you can do it old school with pen and paper:
Multiply your current body weight in kilograms by 26.4 or your weight in pounds by 12.
The result serves as your daily caloric deficit goal, the starting point of your progress.
Don’t revise it or change it for, at the very least 8 weeks from your start if you have been 85% consistent hitting your calorie goal
8 weeks = 60 days. 80% of 60 days = 48 days where you hit your calories correctly. It’s possible.
Why? Because fat loss takes time, and rushing doesn’t make any result faster, just makes you panic.
Body Recomposition? What?
Body recomposition, also known as body recomp, involves the dual process of fat loss and muscle gain.
If you’re beginning your fatloss journey, you’ll be able to see results relatively faster. If you’re already advanced, it might take longer, point is: either way don’t give up and be consistent. AKA KEEP GOING
The following principles pave the path to get out of your fat loss plateau and move forward in your transformation:
1 – Create a gentle caloric deficit: Generating a modest caloric deficit is pivotal for fat loss. While occasional hunger is normal, avoid drastic caloric cuts as they’re hardly sustainable in the long term. Strive for a sustainable deficit
2 – Prioritize Protein Intake: Protein assumes a central role in your diet for body recomposition and to avoid losing too much muscle while reducing calories.
Consume at least 1.2-1.5 grams of protein per kilogram of body weight to preserve lean muscle mass during fat loss. Protein intake helps you feeling full and stay consistent with your nutrition.
For the sake of simplicity: any source of protein (plant based or not) is ok
3 – Engage in Strength Training: to build/maintain muscle you need to add strength training to your routine. Whether through gym-based weighted exercises or intense bodyweight workouts, it is essential that you don’t skip this. Safety first, if you don’t know what to do, seek a proper trainer to help you. Do you really need a gym membership? Check THIS out for you to decide
4 – Get proper rest: Allow sufficient recovery time between workouts and also make sure your workouts are not leaving you wrecked every single time as this doesn’t help.
Quality rest enhances workout performance and mental focus, making it easier to be consistent toward your goal.
5 – Be patient: Recognize that fat loss is a gradual journey. Embrace consistency and practice patience, understand that transformation occurs over time rather than overnight. Struggling with consistency? Let me help HERE
6 – Add cardio…or not: for the sake of fat loss, cardio might not be that amazing tool that many seem to believe in find out HERE why.
For your hearth and for your overall health though, any kind of cardio is absolutely great and you should 100% be doing it, the type of cardio you enjoy more will be immensely be beneficial for you.
Is fasted cardio going to make you lose fat faster? Well, if you believe so, you might want to read HERE
Fat loss plateau: Analyzing Your Progress
If a fat loss plateau is holding you back run this troubleshooting questions to keep moving forward.
Here you have to be VERY honest with yourself and keep the BS out. The following questions will help you identify where to improve:
- Are you hitting your calories at least 80% of the time?
- Are you tracking your weight daily to understand trends over the course of a few months?
- Are you working out as in lifting weights?
- Are you monitoring progress in your strength training routine?
- Are you a bit hungry throughout the day?
- Did you take monthly progress pictures of yourself for comparison?
- Are your pants/shirts/clothes feeling a little looser compared to when you started?
Understand that fluctuations in daily weight are normal due to diverse factors (workouts, water retention, period, stress…)
By observing your weight daily, after the first 30 days, you ‘ll be able to identify patterns to add valuable insights into your progress.
Use these values as indicators guiding you toward your objective.
When you’re on track, your destination draws nearer; otherwise, revise what you’re doing and keep it up for at least 6-8 weeks before reviewing.
Long term wins over short term
Remember, fat loss is not a sprint; it’s a marathon. Progress isn’t always linear, and you may encounter periods of rapid advancement and occasional setbacks. Embrace the process, check your approach, and remain open to review and change over time.
Starting a fat loss journey hitting some plateaus on the way and being able to keep progressing involves understanding caloric management, protein intake, strength training, rest, and consistency. If you don’t know where to start, just focus on one element right away: check your calories.
Be patient as starting something new requires that you learn and adapt to the process. If you’re stuck in a plateau just remember that it’s common and don’t throw everything away, just keep going.
Each challenge you win brings you closer to your goal, and every decision empowers you toward a healthier, stronger you.