Let’s cut to it.
Have you ever been stuck?
You’re training. You’re watching your food. You’re doing what you’re supposed to be doing. And yet… the damn scale won’t move. Or worse—it moves the wrong way. That initial momentum you had when the fat was flying off? Gone. You’re now officially in plateau territory.
So what happened? And more importantly—how do you fix it?
Before I get to that, quick reminder: if you want accountability, structure, and momentum, the next 21-Day Fat Blast starts soon. The orientation kicks off September 14th. Spots fill fast. If you’re ready to stop spinning your wheels, this is your move.
But for now—let’s talk about plateaus.
The Difference Between Weight Loss and Fat Loss
Let’s get this straight: the scale doesn’t tell the whole story.
What you want is fat loss—not just “weight” loss. The scale doesn’t care if that pound is fat, muscle, or water. And trust me, nothing swings your weight faster than water retention.
- High sodium + low water + carb-heavy meals = water retention, bloating, and panic
- Low sodium + more water = the illusion of fat loss, even if you didn’t lose an ounce of fat
This is why I tell clients: weigh in once per week, same day, in the morning, after using the bathroom, before eating, and naked. Same conditions every time. Pick a day that isn’t the day after a cheat meal or night out—those weigh-ins are full of noise.
What a Real Plateau Looks Like
Not seeing progress after one week? Relax. Could be water. Could be stress. Could be digestion.
But no change for two weeks straight? That’s a true plateau.
At that point, we need to reassess.
Before We Fix It, Understand This:
1. Plateaus Are Normal
Everyone hits them. I’ve never seen anyone diet straight into shredded condition without needing adjustments along the way.
Even with experience and precision, my own body hits sticking points—first at 10-12% body fat, then again around 6%. To break past those thresholds, I can’t just “eat clean.” I have to manipulate variables—usually adding cardio, tightening food quality, or adjusting training.
2. The Leaner You Get, the Slower It Comes Off
You can drop the first 10–15 lbs with basic effort. But the closer you get to elite condition, the slower the process and the more effort it demands. That’s not failure. That’s reality.
3. Your Body Has a Set Point
Everyone has a “comfort zone.” For me, that’s 10-12% body fat. Below that, everything gets harder—hunger increases, recovery slows, and motivation fades.
But you can reset that comfort zone. It just takes time, consistency, and accountability.
5 PROVEN WAYS TO BREAK THROUGH
Now let’s fix the problem.
1. Control the Hidden Calories
Most plateaus are just calorie creep. A few extra spoonfuls of dressing. A handful of nuts here. A protein bar that’s more candy than fuel.
It doesn’t take much—just 200-300 extra calories a day can halt fat loss.
Solutions:
- Track your intake for a few days with brutal honesty
- Stick to the same simple meals daily (I do)
- Use meal prep solutions like Fresh and Fit Meals to eliminate guesswork
Consistency beats variety when you’re cutting.
2. Increase Your Cardio (Strategically)
If your calories are dialed in and weight still won’t budge, you likely need to tip the scale with cardio.
- Add 1-2 sessions per week
- Start with 30 minutes and assess
- Don’t exceed 5 sessions/week if you’re also lifting
More isn’t better—better is better. Find the minimal effective dose, then build from there.
3. Use the Cheat Meal—Intelligently
Yes, the cheat meal has a place in fat loss.
Why? Because it spikes leptin—the hormone that regulates hunger, metabolism, and mood. Diet too long and leptin crashes. A controlled high-carb meal can help restore balance.
Rules:
- One cheat meal per week
- Focus on carbs + protein (pizza, sushi, burgers)
- Skip the alcohol if you’re plateaued
Used right, cheat meals help you lose—not gain.
4. Lift Heavier Weights
Don’t drop the iron in favor of the treadmill.
Heavy strength training does more for your metabolism than hours of cardio. In fact, lifting at 80-85% of your 1-rep max boosts calorie burn for days after training.
Prioritize:
- Squats
- Deadlifts
- Presses
- Rows
Train hard, train heavy, and watch the fat fall.
5. Stay Out of Your Own Head
Scale hasn’t moved? Pants still tighter than you want? You’re not broken.
Fat loss isn’t linear. Water fluctuates. Stress happens. Sleep impacts everything. Focus on patterns over time, not daily numbers.
And remember—this is about more than the scale. Energy. Strength. Mood. Consistency. Progress shows up in many ways. Don’t miss it.
Final Thoughts
Plateaus are part of the process. Don’t let them derail you.
Instead of quitting, adjust.
Tighten your intake. Dial in your output. Trust the strategy.
And if you want support, structure, and results—you don’t have to do it alone.
My 21-Day Fat Blast is the exact system I use to get people unstuck, back in control, and seeing measurable progress.
Orientation kicks off September 14th. Spots are limited.
If you’re tired of guessing, coasting, or sliding backward—this is your move.
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