Well the first thing we need to know is what it is.

What is The Fat Loss Plateau?

A fat loss plateau is a period of time during which your weight remains at the same level even though you are partaking in some sort of physical activity.

A weight loss plateau is extremely frustrating because it happens to somebody that is working hard trying to lose fat. As you can imagine, you are one of the few people who actually go through with losing fat and now the number on the scale just will not budge.

I hope by the end of this post that you are armed with enough knowledge to smash your fat loss plateau.

Drop Calories

Dropping calories can help you bust through the plateau. Dropping calories will cause your body to go into you reserve energy and will burn fat thus helping you lose fat. When dropping calories make sure not to drop too many that it becomes detrimental.

To bust through your plateau the suggestion is to only drop calories by 100-300 calories from the level you eat at today.

For example, if you eat at 1900 calories, try dropping to 1800 for a week. If that doesn’t change anything, drop by another 100 and so on.

Eat Enough Calories

Another cause of the plateau could be that you are not consuming enough calories. This causes your body to hang onto everything it has because your body does not know how long it will be until you get your next meal.

To make sure you are eating enough calories find out your resting metabolic rate. Make sure that the calories you are consuming are not more than 700 calories below your maintancence.

To find your maintanence level, click HERE.

Change Workouts

Sometimes the cause of your plateau is your workout. Your body is a machine which has the ability to get used to the strenuous activity it does.

This can happen when you do the same workout over and over again and never change up the routine.

The solution is to change up your workouts. I suggest you change your workout every 30 days as this will keep your body guessing and working hard.

Keep changing your workouts and you will have little resistance and you can continue losing fat.

Use A Different Measuring System

If you lift weights or any type of cardio, use another measure on top of weighing yourself on the scale. The best way is to measure your waistline.

The reason for this is that sometimes the scale does not show any change even though change is happening.

If your weight stays the same but your waist goes down, then you are a success and you are not facing a fat loss plateau that you thought you were. It means you are putting on a lot of muscle and losing fat at the same time, thus being the reason of the scale not moving.

Bloating

The problem that you might think you are facing may be less serious than you first thought it was. You may not be plateauing but instead the problem be as simple as bloating.

If you think you are more bloated then usual I suggest that you drink more water than usual as the water will flush out the build up of carbs and salts in your body.

Try to also cut back on carbs for a couple of weeks and instead replace them with vegetables or healthy fats such as salmon.

Cardio

Another option to busting through a plateau is to increase the intensity of your cardio. I suggest you do cardio twice a day or add in HIIT to your workout. You can find out more about HIIT at this post HERE.

Take A Week Off

Taking a week off (or two if you can handle it) is also not a bad idea. It is possible that the weight loss plan that you are following was too intense and your body has stagnated.

Taking a recovery week can do wonders for you, as you will be fresh to go onto the next part of your plan and your body will thank you for the well deserved rest.

If you are using weights as part of your program another option is to stop lifting weights for a week and instead focus on cardio.

There you go, all the ways you can bust through you weight loss plateau and keep burning fat. If one of these suggestions does not work then I am sure that one of the other ones definitely will.

So many people want to achieve their fat loss goals but they have no idea about how to go about it. So I have attempted to break down into 3 easy steps.

1. Research

Once you have a goal in mind the next step is to do research it further to see if it something you really want to do. Read books, watch informative videos. Make sure you also talk to your doctor before you start your plan.

For example lets say your goal is to lose 30lbs. You then should search HOW you can achieve this goal. Watch videos that show you the exercises you need to do to lose fat. Read books which show you what you have to eat to lose fat etc.

The reason for this is that you want to be absolutely sure your goals and materials are similar and that the material will help you reach your goals.

Sticking with our example, the person wanting to lose 30lbs reading material about how to gain 30lbs of muscle would be useless because the materials do not help him reach his goals.

On the other hand, the person reading a healthy meal planner makes sense because there is congruency between the goal and the materials.

I believe that the majority of people starting a fat loss plan quit due to them not collecting any or not enough research of what is required.

2. Perform

You now have the information you need. So what should you do? Get started of course. Use all the information you have learned and apply it to your life.

Follow the materials you have gathered as they are as this leaves out room for error on your part.

I recommend that when starting anything that you make sure you do it for 30 days.

The reason I recommend that you follow it for 30 days is because research proves that a person is more likely to continue with something if they have done it for 30 days. It is an amazing concept and it is hard to describe but that is a topic for another post.

If after the 30 days you decide that the fat loss plan is for you then at least you know it wasn’t right for you by physically performing and not giving up because your mind is telling you it is difficult.

3. Live It

After following a fat loss plan for a while it should naturally become part of you and your lifestyle. Living it is where all the hard work you have been doing pays off.

The thing you must understand is that the fat loss plan is not a temporary thing. The worst thing you can do is to stop the program you are following when you achieve your goal. If you stop at this point, all that is going to happen is you are going to lose all your results.

Well i hope you found the 3 steps to achieving your dream body useful. This post is very simple but do not let its simplicity fool you.

Just follow steps 1,2,3 and you will achieve your dream body.

I bolded point 9 as i believe this has the most impact on all our journeys

I hope you enjoy.

Everyone, at some point or another, loses motivations or lacks it, let’s reminds ourselves anything is achieveable.

1. Why? The one-worded question where all of this began. Whenever you lose focus or motivation, always bring yourself back to the very first time you asked this. Whatever reason you have, is great enough for you to keep going. Don’t forget that.

2. You feel you’re setting yourself up for failure. You’re wrong. You’ve tried multiple diets which have had short term effects, but in the long run you’ve only ended up back at square one. This time is different, tell yourself that. Let your past mistakes be nothing but learning guidelines, everytime you try something different you’re finding out something new about yourself, don’t be put off from previous failure – welcome it then destroy it.

3. Stop focusing so much on the negatives. Bring out the positives and be proud of every achievement made, whether it be big or small the fact of the matter is everything you do affects your goal, so staying awake from the cheesecake, or dragging yourself to go for a run – it all pays off in the end.

4. There’s going to be times when you feel progress is going nowhere, that you’re eating foods you hate and exercising for long periods of time; and for what? I’m sure this question has ran through many peoples’ minds, whether its because they’re diet is off or they’re stuck at a plateau, it doesn’t matter – don’t give up! Just because your hitting a hard point doesn’t mean you can’t soar through it, sit back, evaluate, change. It might take someone 3 months to achieve they’re ideal body whilst it might take someone else 3 years. If it’s in your heart then it’s worth it.

5. Compare yourself against yourself, and no one else. You’re not working with their body, you’re working on yours, whilst it’s good to have an idea of how you want to look, don’t go competing with the fitness instructor at your gym. Compete against the person in the mirror because that’s what important.

6. Understand. This isn’t going to be easy, infact by far frustrating but believe in yourself and you will go far. Set goals that are realistic, not ridiculous. Patience is a virtue, and no matter how many days you wake up feeling sluggish I can bet if you drag your ass to go for a run you’ll feel a million times better and refreshed afterwards. This isn’t a quick fix, this is something you should adapt into as a lifestyle.

7. You’re not alone. You have a huge support group, online or at home, there are plenty of other people trying to achieve the same goals as you, going through the same problems and dealing with the same experiences. Talking to someone always helps, there’s a ton of useful information out there from a lot of well respected people. Don’t be afraid to ask.

8. Have fun. Look at what you’re doing and enjoy it, everytime you exercise you’re changing your body. If you’re bored of the treadmill jump off and go on the bike, rowing machine, anything. There’s endless ways to make working out fun, it doesn’t always have to be as grim as some people make out.

9. There’s going to be people who won’t support you, who’ll try to convince you to binge drink out on a friday night or share half a pizza with them and to stop being so ‘boring’, and yes, it’s hard to resist and have enough will power to say no, sometimes its a lonely road when you feel isolated in that manner, but that’s what seperates you from them. You should still have a social life and enjoy yourself, have treats here and there, but don’t feel forced into anything you don’t want to do.

10. Be proud of who you are and what you’re doing, of these steps you’re taking and sacrifices you’re making to become a healthier person. Not only should you be amazed by yourself, but you should remember the people you’re inspiring around you. You should think about how you’re going to feel once you’ve achieved your goal/look, and how others are going to look at you when you have. It takes a considerable amount of will power and determination to achieve something great, and to think about when you get to post your ‘before and after’ photo’s which in turn motivates and inspires others to push harder.

If you set your mind to it, you CAN do it!
Never give up

I took it in and done some further research and I found that many people believe that they cannot lose fat and will never get the body they want. After I done the research I came up with a couple of conclusions but I had to probe my friend further.

The first question you should ask yourself if you are not losing fat is if your nutrition is in order because nutrition is the most important aspect. So I asked my friend about his nutrition and i found out that he only ate 2 meals everyday and he skipped breakfast. That was the big problem and the MAIN reason he wasn’t losing fat.

The biggest mistake you can make when trying to lose fat is starve yourself as he was. When losing fat you should always consume a lot of healthy foods. Make sure you eat 5 to 6 small meals throughout the day. You should also make sure you eat slightly below maintenance. Eating slightly below maintenance makes you lose fat like it is water. Eating way below maintenance which is also known as starvation will just deprive your body of the nutrients you need to lose fat.

I also asked him about his workout regimen and he replied what workout? Now I don’t have to tell you that answer wasn’t inspiring. I told him that he needed to do some kind of exercise, even if it is taking a brisk walk every day.

So if you are not doing even a little bit of exercise then I really recommend you go out and at least have a little run around and you will be ok with your fat loss.

To recap, It is not impossible to lose fat, it is impossible not to lose fat. All you need to do to lose fat is to eat healthily, below maintenance and do a little exercise. Do this and the fat will just melt off and you will look like the mannequins inside the shop window.

Transform Yourself And Get The Body You Desire!

Hi, My name is Stephen and I have created a short fat loss eBook which you can use to lose belly fat. I’d like to send you that eBook for FREE.

If you know about how to lose fat and you are finding it easy, then I am sure you do not need this short eBook… but if you are just starting out then make sure you enter your name & email below and I will send you the eBook right away.

In the eBook You will learn:

• How To Quickly Get A Flat Belly!
• How To Lose 5 lbs of Fat in 1 Week!
• The Foods You Need To Eat To Lose Fat!
• PLUS MORE!!

I will also send you further FREE tips which will help you lose belly fat. These are tips which I have found out the hard way through testing first hand. I wish someone gave me these tips when I was first starting out.

Look, I have been through this journey myself and I have helped many people like yourself to get into awesome shape and I really want to help you get started. But you gotta take a little action to get off the ground.

Enter your name and email below, look through the fat loss eBook and start learning to lose fat TODAY.

You can thank me later when you look sexy!

I’ll send your FREE eBook and amazing tips here:

1. Resistance training

2. Cardio

3. Nutrition

Do those 3 things and you WILL lose fat. Now let us move onto today’s post.

Top 5 Nutrition rules to follow to lose fat

Eliminate Excess Fats and Sugars

These foods are really bad for you. I mean really bad. You do not get anything out of them except a sugar high and the huge crash after. They have no nutritional value at all so cut them out. Cutting these fats out will ensure that you feel fresh. You will find out that you can do more in a day when you cut sodas out of your diets than when you drink 10 cans of soda a day. After a while you will also see the improvement in your energy and you will never want to go back to consuming these foods.

Eat Breakfast

Breakfast is as they say the most important meal of the day. If you analyse the word breakfast, you will realise that you get two words; Break-Fast. So essentially you are breaking the previous nights fast. Not eating anything for breakfast will make you lethargic and will make your metabolism slow down. This ends up with your body trying its hardest to hang on to whatever you eat and this will hamper your fat loss progress.

Eat 5-6 Meals Every Day

Eating right is really important to getting a flat belly. You must pay clear attention to what food type you put in your mouth and the quantity of food you eat. You may eat the right foods but if you eat too much of it, it will not help you get a flat belly.

Eating 5-6 small meals a day helps speed up your metabolism and helps you lose fat. This works because eating 5-6 times a day tells your body that you are not starving it and that it does not need to hold on to the fat reserves.

Eat Every 3 Hours

Eating every 3 hours goes hand in hand with maintaining your metabolism which will help you lose fat.

Let me tell you about a little weird thing that happens. Eating frequently makes your body burn more calories. On the other hand missing meals slows down your metabolism significantly. This then makes your body hold onto as much energy making your fat loss journey near impossible.

Drink a lot Of Water

Water is the elixir of life. Water is the second most element to man after air. Up to 70% of your body is made of water so drinking it is the sensible thing to do.

Water helps eliminate waste and toxins, reduces sodium and all in all flushes out all the bad things in your body.  Water also helps reduce bloating and helps you lose fat. So, make sure you drink at least 2 litres of water every single day and you will be on your way to lose fat just through drinking water.

Follow these 5 rules and you will succeed In losing in no time. Keep slugging away and you will get the body you want.

A caloric deficit is created when the amount of calories you have consumed is less than the number of calories you have burnt. This causes your body to go into your reserves and you will burn fat as a result.

I believe that this is the easiest way to lose fat because you do not have to do to much exercise. All you are doing is eating less than your body is using. If you really want to see some result then you should incorporate this eating method with a strict exercise program.

How does it Work?

There are approximately 3500 calories in a pound of fat. Therefore if you reduce your calories by 500 you will lose 1 pound of fat by the end of the week. The higher the calorie deficit the higher the fat lost. However I do not recommend eating more than 500 calories below maintenance. It could have a negative impact if you are trying to create a huge calorie deficit because your body will do the opposite and hold onto the fat.

Before you start your journey on your creating a calorie deficit, you should find out what your BMR. This is basically the number of calories you would burn if you sat in bed all day and did nothing.

Use THIS calculator to find out what your BMR is and then you will be able to start eating at a caloric deficit.

Remember you can lose fat through creating a caloric deficit but it is so much healthier and better for your goals if you integrated an exercise program.

There you go, now you know what a calorie deficit is and how to use it to your advantage. Try it out for a couple of weeks and do not get discouraged if you don’t see results from the outgo as it will take a little time.

Part 1

www.youtube.com/watch?v=kVSDHwA6nFw

Part 2

www.youtube.com/watch?v=gNb6ublSp2g

Part 3

www.youtube.com/watch?v=1Kq3aheebGY

Part 4

www.youtube.com/watch?v=6189B8q9nIY

Part 5

www.youtube.com/watch?v=mXg_xgLsamE

Part 6

www.youtube.com/watch?v=YMim-krTWxk

This post will look at the difference between the two and once and for all put a big divide between the two terms.

Well first off let us define the two terms to see where we stand. Weight loss is defined as involving the loss of fat, water and muscle in addition to a decrease in bodyweight.

Fat loss on the other hand is defined primarily as the loss of fat while keeping the loss of muscle to a minimum.

We see now that they are two different things and we also see which one we should aim for to get our ideal body. The one we should be aiming for if you haven’t guessed yet,  is fat loss. When we lose fat, we lose the fat on our body and change our body composition.

Weight loss on the other side can have a different effect. You can lose 50lbs in weight but you may look exactly the same, but just a skinner version of yourself. You may think this is your aim but I’m sure you do not want to be someone that is described as “skinny fat”. Skinny fat in my opinion is the worst thing you can be when it comes to losing fat.

The only reason I say this is because you will have to work so much harder than someone who is 50 lbs over weight. The explanation is that the overweight person will have to lose fat while preserving as much muscle they have. The skinny fat person on the other hand will have to gain muscle and then attempt to lose the fat. The reason for this is because the person is already skinny and trying to lose that fat will make them even skinner with less muscle.

Again it is a common perception that we would have to lose weight in order to get body fat level down to see our abs and basically look good. However a decrease in bodyweight does not have much to do with achieving your dream body. This is another indication of why using a scale can get in the way of your fat loss goals.

How should I Lose Fat then?

You should aim for fat loss by eating at a caloric deficit.  This is when you eat fewer calories than you use per day. The best caloric deficit in my opinion is a deficit of 500 calories. I will go further in depth about the caloric deficit in my next post so stay tuned for that.

Q. Does eating before bed make you fat?

A. Simply put, NO. Eating before you go to sleep does not make you fat. People believe that eating before bed will make them fat because they assume that the calories wont be used as energy and instead be stored as fat.

Your body does not store the last meal as fat because your body does not have the concept of time. It does not think, oh its 9pm I need some food which I’m going to turn into fat.

Q. How Much Food Do I Have To Eat To Lose Fat?

A. The only thing that matters when it comes to losing fat and how much you eat is calories in vs calories out. If you eat more calories than you burn, then your body is going to store them as fat. If you eat less than you burn then you have created a caloric deficit which will make you lose fat.

Q. What kind of exercise do I have to do to lose fat?

A. You can do any type of exercise that you want to do. All you have to do is make sure that the workout is tough enough for you to bust a sweat and keep going from there. If you do exercise which pushes you regardless of it being cardio or weight training then you will lose fat providing that you are still eating at a caloric deficit.

Q. How do I lose my love handles and get rid of the spare tire?

A. To lose belly fat as well as love handles you will have to eat at a caloric deficit and stick to a strict workout plan whether it be cardio or weight training. We assume that we can target a certain body part to lose fat from but unfortunately this is not possible. Our bodies loses fat in layers. The part of our body which has the most fat will shed it first. You will continue losing fat in layers until you lose your belly fat and love handles.

Q. Should I do cardio or weights first in order to lose fat?

A. I believe that any of the two will help you lose fat. However for me personally I believe that a combination of the two will provide optimal results and help you lose more fat than doing only cardio or only weight training.

Hopefully I have answered the most frequent asked questions when it comes to fat loss. If there is any other questions which you want me to answer then just leave a comment below and I will do my best to answer your question as soon as possible.

In the mean time make sure you are working out because it is HOT and that means that everybody is going to be near naked. So make sure you have a body to be proud of so you don’t have to walk around wearing sweaters.