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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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