Regan Patterson

Regan Patterson

Get Sweatin
https://www.findit.com/reganpatterson

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Regan Patterson
Regan Patterson 6/28/2021 1:06:26 AM

𝗗𝗼 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝗳𝗶𝗻𝗱 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗳𝗿𝘂𝘀𝘁𝗿𝗮𝘁𝗲𝗱 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘀𝘁𝗮𝗹𝗹𝗶𝗻𝗴 𝗶𝗻 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗷𝗼𝘂𝗿𝗻𝗲𝘆? ⁣

So many people think what they are doing isn’t working so they decide to just quit.⁣

A plateau is a VERY normal part of the fat loss process.⁣

It is NOT lack of progress, it’s part of it!⁣

2 main reasons you plateau?⁣

👉🏼Metabolic Adaptation⁣

👉🏼Adherence⁣

So what exactly is metabolic adaptation?⁣

Our bodies get to preserve energy when we lose body fat.⁣

You hear me say “calorie deficit” all the time.⁣

But what happens is what was once a calorie deficit, becomes your new maintenance over time for the following reasons:⁣

✖️BMR Reduces - the energy used to keep you and your organs functioning is now lower, as you are now smaller.⁣

✖️EAT Reduces - (Exercise Activity Thermogenesis) output in our training often reduces⁣

✖️NEAT Reduces - (Non-Exercise Activity Thermogenesis) subconscious movement decreases to preserve energy (fidgeting, talking with hands, etc)⁣

✖️TEF Reduces - (Thermic Effect of Food) because you’re eating less food, your body is using less energy to digest it⁣

✖️Adherence Reduces - hunger hormones start to play a role - ghrelin increases (hormone that makes you hungrier) and leptin decreases (the hormone that tells you you’re full)⁣

Most of the time people label a stall in progress as a plateau before assessing stress, sleep quality, steps, time of the month, training quality, etc.⁣

The MAIN reason I see lack of progress is because of adherence.⁣

So be honest with yourself.⁣

Are you tracking weekends?⁣

Are you having untracked bites, licks, and tastes?⁣

Are you guessing portions more often?⁣

How’s sleep? How’s stress? How is your recovery?⁣

Are you only monitoring progress with the scale? What about pictures, measurements, the way your clothes fit?⁣

Your progress is not going to be perfectly linear. You’re not going to lose weight everyday!!⁣

If the scale is NOT fluctuating up and down, then that’s not normal 🤣⁣

Think of a fat loss plateau as maintenance practice. You’re not always going to be in fat loss mode, so get comfortable with the scale not always moving!


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Regan Patterson
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Regan Patterson

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