This question is paramount to being successful while flexible dieting. We had a great piece created for this reason, here are the steps to go through and questions you should be asking: Here’s how to break out of a fat loss plateau.
There are about 7 different actionable steps to take after a fat loss plateau. The above-linked article outlines each one and clearly defines how it will help you moving forward.
Should I Consider Taking a Diet Break?
It depends on the longevity of your current diet. If you’ve been counting macros in a calorie deficit for multiple months then you may need to push pause.
Here’s the best way to go about it and whether you fall under the umbrella: Ready For a Diet Break?
This is a great tool for jump-starting the process again after a fat loss plateau. Plus, you get to add in a lot more macros back into your diet plan.
Additionally, if you are struggling to dial in your diet plan approach, one of our coaches can build your Macro Blueprint.
How Much of A Factor Is My Weight Training In Plateauing?
Those new to counting macros for fat loss and are simultaneously beginners to weight training are going to experience what is known as “newbie gains”. This will be a factor and may cause an increase in your scale weight.
This is a fortuitous time for this individual, due to a body recomposition occurring in one fell swoop rather than multiple stages. You are not experiencing a fat loss plateau per se.
Yet, as you become more advanced your muscle stimuli adapt to your training regimen. This is where ‘progressive overload’ weight training and being in a calorie surplus is needed for hypertrophy (gaining muscle) moving forward.
Furthermore, we go into greater detail on these subjects here (the likelihood of losing fat and gaining muscle simultaneously) and here (embrace the muscle as a beginner).