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7 Reasons You Hit a Workout or Weight Loss Plateau, And 5 Quick Fixes. By Steve Kamb • Last Updated: June 1, 2019 • 177 comments So you’ve hit a workout or weight loss plateau the size of a well, actual plateau. Here are three possible reasons you’ve hit a weight-loss plateau – and how to break through to reach your goal weight. [See: The 10 Best Diets for Fast Weight Loss.] 1. If you’ve hit a weight loss plateau, there’s a chance that you’re already at a healthy weight or don’t have an actual plan to reach your goal.

You just have to re-evaluate your goals and your. Reducing much further typically results in regaining weight. You may need fewer calories or more physical activity to sustain your lower weight.

This is the most likely cause of a weight-loss plateau. When you reach a plateau, you may have lost all of the weight you will on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more, in which case you’ll need to adjust your weight-loss program. If you’re committed to losing more weight, try these tips for getting past the platea. At the same time, research published in the journal PLOS One found that dieters’ levels of leptin, the satiety hormone that tells your body when you’ve had your fill, actually drop after weight loss, leaving you feeling constantly ravished..

Counter It: Know that your first year keeping the weight off is most likely to be the toughest and the time you. When you’re working out for weight loss, seeing results can reassure you that your hard work is paying off.But when the scale stalls, what gives? Hitting a plateau can be a totally normal—and.

What Causes A Weight Plateau? WATER WEIGHT LOSS RETURNS. A rapid drop in weight is normal during the first few weeks of weight loss, but what you may not realize is that a fair amount of this initial weight decrease comes from water lost as the body uses up carbohydrate stores in the.

Having a weight loss plateau is perfectly normal. Just because it’s normal doesn’t mean it’s not frustrating though, and it feels like all your hard work has ground to a halt. Instead of seeing a weight loss plateau as a roadblock, you need to see them as speed bumps that may get in the way from time to time bu. Let’s get one thing straight about weight loss: It is not a destination but a journey. A lifelong journey.

I know that sounds cliché, but it’s 100% true. It takes work every single day of your life, and by work, I mean making choices to continue on your journey.There’s one thing I can almost guarantee will happen on this journey: Your weight will plateau.

List of related literature:

4) Poor Circulation & Low Body Energy: for some dieters, Initial weight loss is quite rapid, but then a plateau is reached and further weight loss becomes difficult, because restricted food intake slows down metabolism, helps convert stored fat to energy, and energizes circulation to help a deter get over this plateau.

“How to be Your Own Herbal Pharmacist: Herbal Traditions Expert Formulations” by Linda Page
from How to be Your Own Herbal Pharmacist: Herbal Traditions Expert Formulations
by Linda Page
BNI, 1998

A plateau—which I define as an inexplicable pause in weight loss that cannot be traced back to dietary misdemeanors or lifestyle changes—is not an uncommon occurrence.

“Dr. Atkins' New Diet Revolution” by C. D. C. Atkins
from Dr. Atkins’ New Diet Revolution
by C. D. C. Atkins
M. Evans, 2002

He also was one of the first to point out the oft-encountered “vicious” cycle of human physical deterioration at altitude: loss of appetite– partial starvation–metabolism of climbers’ fat stores for energy– ketoacidosis–further anorexia and loss of appetite–loss of weight–deteriorated physical performance.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Of the 22 items from the MAQ, the two statements related to behavioral intention are: (1) I plan to go on a diet to lose weight in the next 6 months and (2) I want to lose some weight in the next 6 months (Irving et al. 1998).

“Handbook of Behavior, Food and Nutrition” by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
from Handbook of Behavior, Food and Nutrition
by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
Springer New York, 2011

Unintentional weight loss · Significant unintentional weight loss during the few

“Evidence-Based Medicine Guidelines” by Duodecim Medical Publications, Ilkka Kunnamo
from Evidence-Based Medicine Guidelines
by Duodecim Medical Publications, Ilkka Kunnamo
Wiley, 2005

#3 RAISE YOUR METABOLISM.

“Linda Page's Healthy Healing: A Guide to Self-healing for Everyone” by Linda G. Rector-Page
from Linda Page’s Healthy Healing: A Guide to Self-healing for Everyone
by Linda G. Rector-Page
Traditional Wisdom, 2000

As for plateaus, part of the reason they occur is because when you’re eating the same food and doing the same exercise day in and day out, you can get bored and lose motivation.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

With these four facts in mind, it’s clear that there’s much more to weight loss than calories in, calories out.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

The initial weight loss gave me the confidence to exercise at the gym more often, and I started lifting weights again for the first time in four years.

“Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes” by Diane Sanfilippo
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes
by Diane Sanfilippo
Victory Belt Publishing, 2019

7 The 10 Absolute Worst Fat Loss Myths and Mistakes 18.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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127 comments

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  • Muscle is heavier than fat mass? WTF I’m stunned that is in this video. A pound is a pound. Muscle has less mass than fat but weighs the same.

  • My biggest takeaway is to try lifting weights. Been working out consistently for almost a year now and lost 10kg so far. But I want to lose 2.5kg more so I need to level up my workout.

  • What is the best way to lost tons of weight? I read a lot of good reviews on the net about how Custokebon Secrets will help you lost lots of weight. Has anybody tried using this popular weight loss diet plan?

  • HI MY GOOD FRND CAN U TELL ME PLZ THE VERY BEST FOOD WEIGHING SCALE DEVICE OR MACHINE WHICH CAN TELL ME THE 100% ACCURATE EXACT AND RIGHT AMOUNT OF MY PARTICULAR FOOD AND ALSO MEALS INTAKES OF AMOUNTS OF CALORIES INTAKES EACH AND EVERY TIME WHENEVER I MADE THEM AND EAT THEM OK FRND

    IT MEANS THAT I WANT TO KNOW ABOUT MY EVERY PARTICULAR FOOD AND MEALS INTAKES AND ITS PARTICULAR PORTIONS SIZE INFORMATION’S OF ITS ALL CALORIES INTAKES ON THAT DEVICE LCD SCREEN MY FRND OK

    MEANS THAT DEVICE SHOULD TELL MY FOOD ITEMS AND MEALS ACCORDING TO MY INDIAN DIETS AND FOODS MY FRND BECAUSE I LIVE IN INDIA SO THAT WHY I ONLY AND ONLY JUST EAT AND TAKE MY INDIAN FOODS MEAL EACH AND EVERY TIME SINCE I BORN IN MY THIS COUNTRY MY FRND OK

    SO IS THERE ANY KITCHEN FOOD WEIGHING SCALE OR FOOD DEVICE MACHINE WHICH CAN TELL ME THIS MY EACH AND EVERY FOOD ITEMS AND MEALS AND ITS PORTION INTAKES ALL INFORMATION’S IN THE FORM OF ITS ALL CALORIES INTAKES TO ME

    PLZ TELL ME THAT TYPE OF ANY KITCHEN OR FOOD WEIGHING SCALE OR DEVICE MACHINE TO ME MY FRND OK

    IT SHOULD NOT BE COSTLY VERY MUCH MY FRND BECAUSE I AM POOR ALSO FRND AND WILL NOT CANT ABLE TO BUY THOSE HEFTY AND HEAVY DUTY HIGH COSTLY PRICES TYPE OF MACHINES OR DEVICES OK FRDN

    SO PLZ KINDLY TELL ME ANY THAT TYPE OF DEVICE MACHINE WHICH IS LOW COST IN PRICE OK FRND ACCORDING TO MY INDIAN CURRENCY IN RUPEES

    PLZ MAKE SURE FRND IT SHOULD NOT BE MORE THAN 3 TO 3500 THOUSAND RUPEES IN INDIAN RUPEES OK FRND

    THAT WEIGHT FOOD SCALE OR THAT MEASURING DEVICE SHOULD NOT BE MORE THAN 3 TO 4 THOUSAND INDIAN RUPEES PRICE ACCORDING TO INDIAN CURRENCY FRND OK

    MEANS IT SHOULD BE WITHING 40 TO 45 DOLLARS OF RUPEES ONLY OK FRND

    PLZ TELL ME THAT TYPE OF ANY BEST RIGHT 100% ACCURATE EXACT MACHINE OR DEVICE WHICH GIVES ON THE DOT RESULT OF ANY FOOD MEALS OR ANY FOOD ITEMS AND ANY

    PARTICULAR FOODS AND ITS PORTIONS SIZES TOTAL CALORIES INFORMATION TO ME ON HIS LCD SCREENS

    I MEAN I WANT THAT IT CAN SHOW ME THE MY FOODS REAL MEAL AMOUNT OF CALORIES IN THAT DEVICE OR U CAN SAY ANY SCALE OR MACHINE ETC OK FRND

    I WANT TO SHOW EXACT RIGHT ACCURATE AMOUNT OF CALORIES IN MY THAT PARTICULAR FOOD MEAL ITEMS WHICH WILL I EAT IN MY DAY TO DAY LIFE EACH EVERY DAY 3 TIMES A DAY OK FRND

    BECAUSE EVERYTHING IS ALL ABOUT THOSE CALORIES FRND OK JI

    SO I WANT TO KNOW ABOUT MY EACH AND EVERY MEAL FOOD ITEMS CALORIES INTAKES IN MY DIET WHICH I EAT 3 TIMES A DAY OK FRND

    TELL ME THAT TYPE OF ANY DEVICE OR MACHINE MY FRND

    ITS PRICE SHOULD NOT BE COSTLY VERY MUCH MY FRND PLZ REMEMBER THIS THING INI UR MIND FRND OK IT SHOULD BE IN LOW PRICE COST RATE IN MONEY JI OK FRND

    THAT WEIGHT FOOD SCALE OR THAT MEASURING DEVICE SHOULD NOT BE MORE THAN 3 TO 4 THOUSAND INDIAN RUPEES PRICE ACCORDING TO INDIAN CURRENCY FRND OK

    MEANS IT SHOULD BE WITHING 40 TO 45 DOLLARS OF RUPEES ONLY OK FRND

    PLZ TELL ME THAT TYPE OF ANY BEST RIGHT 100% ACCURATE EXACT MACHINE OR DEVICE WHICH GIVES ON THE DOT RESULT OF ANY FOOD MEALS OR ANY FOOD ITEMS AND ANY

    PARTICULAR FOODS AND ITS PORTIONS SIZES TOTAL CALORIES INFORMATION TO ME ON HIS LCD SCREENS

    MY AGE 37

    WEIGHT 80

    HEIGHT 5.7 OR 8 SOMETHING

    MOST OF THE TIME I DO MOSTLY SIT ALL THE DAY ON IN FRONT OF MY LAPTOP AND MOBILE AND TV BUT I DO MY LAPTOP AND MOBILE WHILE STANDING FOR 4 TO 5 HOURS IN A DAY DAILY EVERYDAY MOSTLY

    I ALSO DO MY DAILY ROUTINE 6 DAYS A WEEK OF EXERCISES DAILY EVERYDAY WHICH INCLUDES BRISK WALKING, JOGGING, RUNNING, AND JUMPING JACKS AND SKIPPING VERY LITTLE BIT OF AND LITTLE BIT OF STAIRS CLIMBING JUST OF 10 MINTS MOST PROBABLY

    SO PLZ TELL ME WHILE DOING MY THIS OR THAT THESE WEIGHT FAT LOSS PROGRAM CAN I EAT THIS OR THESE TYPES OF FOOD MEALS INTAKES IN MY STOMACH OR IN MY WHOLE BODY IN THROUGHOUT MY WHOLE FULL ONE DAY OR EVERYDAY TELL ME THIS TO ME MY FRND

    OR EVEN I CAN EAT THIS OR THAT PARTICULAR FOOD ITEMS OR MEALS PORTIONS IN MY DAILY FULL DAY ROUTINE EVERYDAY THAN HOW MUCH AND HOW MANY THIS THING U PLZ TELL ME IN EACH AND EVERY QUANTITIES IN DIGITS OR IN HOW MANY GRAMS OR KG SOMETHING LIKE THAT OR IN ANY BOWL OR ANY PLATE OR ETC ETC TO ME MY FRND OK PLZ HA

    BISCUITS (HIDE N SEEK, MARIE GOLD, AND OTHER CASHEW MIXED OR BUTTER OR ANY Cardamom (Elaichi) OR VANILA OR ANY OTHER FLAVORS OF BISCUITS AND COOKIES)

    ROTI

    RICE

    LEGUMES

    MILLETS

    LENTILS

    VEGETABLES

    PARANTHA

    BUTTER

    GHEE

    OIL

    MULTIGRAIN BREADS

    WHITE BREAD AND BROWN BREAD

    SANDWICH TOAST

    BUTTER TOAST

    POTATO TOAST

    ICE CREAMS

    RUSK

    FAN

    MATTHI

    NAMAKPAAREY

    CHOCOLATES

    WAFERS

    ALMONDS

    WALNUTS

    CASHEWS

    RAISINS

    TEA ( HOW MANY CUPS IN A DAY WITH OR WITHOUT TEA AND OR WITHOUT MILK )

    TOFFEES

    NAMKEENS

    BHUNA CHANA

    POPCORN

    JAGGERY

  • Hello, you have presented studies that showed mild beneficts from consuming acv, lemon water, ginger tea and green tea. Would it be possible that, by mixing those four and drinking it in the mourning, I would get a slightly stronger metabolic boost or be able to hold on my fasting longer?

  • Any tips for losing cellulite? The weight comes off but I really would like to be cellulite free too!
    N/m, I found the videoThank you!��������

  • To add on to his point about blood work, it’s good to know where your blood sugar levels are too. If your body is producing too much insulin, it makes losing that extra fat a lot more difficult.

  • I notice a lot of people keep on talking about Custokebon Secrets (do a google search). But I’m uncertain if it’s good. Have you ever tried using this popular diet plan?

  • Hi Paul,
    What is your view on Carb Cycling (with couple days of low carbs, protein, healthy fats and fiber then a carb day, protein, fiber and healthy natural carbs) to break plateaus or maintain?
    Love ALL types of your videos and info!! Thx

  • Hi I eat healthy 80% of the time & work out 5-6 days a week but seem to be adding weight & it is absolutely frustrating. Does this happen to some of your clients? What can I do to see progress

  • i am on my period ( last day now) and dieting cor a week and can’t get out of this 116 kg 117 kg i drink lemon water 2L daily eat apples and dry biscuits ( low salt and no sugar) nothing more been doing this for a week i went from 121kg to 116 kg and keep jojowing between 116kg and 117kg i am desperate i think i am going to stop eating all together just do a water fast and be done with it

  • By the way, bruh, I gotta say. Muscle mass has made some of my friends angry at themselves. They gain muscle and then they gain weight on the scale. Its ridiculous but when you weight yourself remember that your bones, organs, and muscle also contribute to your weight. Also also, American-italian food, in my opinion, has proven to be a diet destroyer. Lasagna and Spagetti are carb kings that wreck diets.

  • I lost 35 lbs in 3.5 months. But I haven’t lost a single pound in over a month. I eat super clean, weight train 4x a week, I do the treadmill for a half hour 2-4x a week after weight training. I tried switching up my workouts, switching up my meals, eating less. I think the problem is not eating enough calories in a day and stress. Should I be eating maintenance calories if I want to lose weight while adding lean muscle? Please help. I need to beat this plateau.

  • Thankyou very much, this is exactly what I’ve been looking for to lose all this weight and get back to my healthy body. I’ve been doing the wrong things and this has helped me understand. thankyou!!!

  • I noticed I hit a plateau for a week in weight loss only then to realise my diet was extremely high in sodium causing water retention to be held on, after I cut it out, made healthier food decisions, drank more water and tried to get a good quality amount of sleep the weight on the scale went back to normal again loool

  • I haven’t lost anything from my hips, thighs and arms in a month. I have lost about 7 cm from my waist and 10 cm chest within the first month. Now my waist measurement has plateaued as well but I’m still losing chest circumference. The scale doesn’t really move either. Is this a plateau? It’s been like this for 2 weeks. I’m sooooo mad working out 6 times per week and eating less than 1500 kcal.

  • When I started my diet my starting weight was 218 lbs, I ate only fruits and drank water for 5 days ang I lost 6.6 lbs. On my day 6 to day 9 I have noticed that I wasn’t losing weight anymore. On day 10 i started water fasting and from day 10 to day 16 I lost 13 lbs. But AGAIN on my day 17 until now day 20 I’m not losing weight again. And I decided to eat one meal a day, I’m not gaining weight but not losing either. So frustrating!:(

  • this reminds me of a conversation i had with my friend yesterday. shes starting the gym and told me she already eats low calorie but she ‘just doesnt burn off the calories’

  • Cheers for this, I’ve been looking for “how to prevent plateauing” for a while now, and I think this has helped. Have you ever come across Conabel Muscle Marmsome (do a google search )? Ive heard some pretty good things about it and my cousin got cool success with it.

  • usually i recommend to implement a cheat day if you run into a plateau, just to change up youre metabolism and usually change one high fat day into a high carb day

  • Actually muscle is not heavier than fat (this is not true at all), it is more dense therefore 1 lb of muscle takes up less SPACE but it still weighs 1lb.

  • I lost 30 lbs in 3-4 months by eating clean, lifting weights, drinking Matcha green tea, and drinking ACV. But I have been stuck at the same weight for almost a month. I tried having 1 cheat meal a week, I tried eating less but I was way too far under my recommended calories per day, I tried working out more intensely. The only thing I can think of is being too stressed and not sleeping well anymore. I’m going to give IF a shot and try harder to sleep more and see if it works.

  • I feel like i have to contribute that vlogs are boring to me and not relevant. This channel is great for to the point info, and vlogs would be unneccessary.

  • Ive been on a 1500 calorie limit since Christmas last year and lost 45 pounds! Though I only really consume 700 1200 on average, my body is so used to it now that I don’t even realise I’m hungry, keep in mind I don’t actually exercise so I assume my hunger and calorie needs aren’t as high because I’m not using much energy, if I did exercise it would definitely drop quicker. I encourage anyone trying to lose weight to get a calorie counter, it’s so worth it. I mean also exercise, losing the fat alone will leave you lookin like a rake, gain at least a little bit of muscle to go with it lol you’ll get those curves (depending on your body type of course). I suspected I was losing muscle mass lol I feel so weak.

  • I actually do have a low thyroid problem, and I take Levoroxine pills every morning. I also excerise most of the day everyday, and eating healthy, I still have that stubborn belly fat.

  • Can you make videos on mind muscle control with the traps I’m struggling to feel my traps when doing exercises especially shrugs I suck at them been trying for abit I mean I’ve only been hitting gym 3 months but it’s something that gets me down

  • Awesome vid!! I was wondering if you know anything about postnatal metabolism? I gave birth a year ago and it’s so hard to lose weight after having 2 kids. My body is not the same 5 years ago and tips and tricks would help me lose those pregnancy skin and fats. Thanks!! ����☺️

  • I’m losing pounds but I look like a big sack of potatoes. I am now eating less of everything and I’ve lost 2 kg in a month?? Yeah I think so. I’ve been away from chips for what 3 months? Also, I’ve been doing exercise and been lifting my backpack which is 5 kg everyday at school which I have to go to the third floor with a dozen of stairs. I’m drinking more fluids now. I CANT GET WHY EVERYBODY IS SO TALL AND SKINNY AND CAN EAT EVERYTHING THEY WANT WITHOUT EXERCISING AND IM SHORT, SKINNY FAT AND EXERCISE EVERYDAY WITH A HEALTHY DIET. What kind of science is this ;-;. Well I think it’s because I’ve been stressing too much. Any idea on how to control your brain with stress?? I’ve been stressed, having less sleep, and less energy for the past days. Any tips??

  • greetings
    i have a very important issue…
    dieting, fasting (one meal a day) workout and one kidney!!
    i have one kidney, i am trying to lose weight, i eat one meal a day (intermittent fasting for more than a month up to now) and working out…
    also is there is a problem with protein consumption and having one kidney?
    thanks
    PS: great channel

  • What I’m confused about is how many calories I should eat. I’m a 25 years old female, 135 pounds, and 5 foot 5 inches tall and have hashimoto’s disease. My basal metabolic rate is 1,445 calories (or close to that) but I should be eating something like 1,800-2,000 calories according to some websites, since I’m fairly active. After switching to clean eating (about a week and half ago), I end up eating about 1,300 calories per day and I’m worried I’m not eating enough. I just don’t feel hungry though, which is funny since before clean eating I ate a lot, all of the time. I feel like I still eat a lot (throughout the day), it’s just lower calorie foods, I guess. I want to lose a little weight, but mostly just get more toned. I just want to be healthy, really, and not hurt my metabolism. Sine starting my thyroid medication about 6 years ago, I lost 10 pounds initially and my weight hasn’t really fluctuated since then. I’m probably marking this more complicated than it is, but I want to start taking care of myself, and do it properly. I’m sorry this turned into a long ass paragraph lol.

  • I loved your videos until you said muscles weigh more than fat. 1 kg of fat is equivalent to 1 kg of muscle. You mean muscle is more DENSE than fat.

  • Shit I thought me not losing weight in 4days meant I was on a plateau I was working out and eating better, losing weight, then it stopped for like 4 or so days and i’m like ‘well i fucked up somewhere’ so maybe it was me working out.

  • I thought maybe this video would be helpful but it isn’t that much.

    People reading this, eat foods that you actually like. Healthy foods that you can sustain long term. Eat enough protein. I’m a little newer to fitness but you shouldn’t really be drinking empty calories such as soda in the first place.

    Overall, weight loss and fat loss is a long term period. Don’t except to lose 10 pounds within a week. Try to lose 1-2 pounds a week. Eat a calorie deficit of 250-1000 calorie deficit. 750 cal is a good deficit that will get you to lose 1.5 pounds a week.

    Sadly, plateaus are a normal thing within weight loss. If you hit one, try changing things up. Maybe you need to up your workout intensities or maybe you need to eat slightly more healthier or maybe you need to add more cardio. Whatever you can find and sustain long term, will get you to your goals.

    Lastly, consistency. Consistency is probably the most important thing you can have. You have to be consistent with the foods that you eat. You have to be consistent with the training that you do.

    Hope this comment helped a little.

  • Interesting you put some real life examples in your video to clarify things. Vlogging? Why not, but keep the video and audio quality constant which is an extra challenge on the field 😉

  • Damn.. the first few minutes of this video just made me sigh a huge sigh of relief! I def see my stomach shrinking but the scale has not moved this ENTIRE week.. and i did a 3 DAY FAST!! I was panicking…

  • I was 340 lbs in june by December I was 210 so I lost lots of weight and I’m very happy however last 6 weeks I’ve been exercising more eating less and walking for 5 miles a day but my weight lose has stagnated I’ve lost 1 lb in 6 weeks and it’s very frustrating I eat very low carbs and less then 700 calories and very low fat even less then the first 6 months that I was loosing about 1 lb a day but now I’m not loosing I even tried festing for 6 days only coffee tea and water but I lost 2 lbs I don’t know what to do I need to lost another 39 lbs to go to 170 lbs

  • I went from really awful diet to super healthy diet and lost 80 lbs in 6 months. I lost another 40 in the next 6 months. I lost 20 in the next six months. Then it just stopped, totally ridiculous. I peddled 5,000 km over the summer and gained 10 lbs. Since cycling season ended, I’ve lost 3 lbs. I’ve got at least another 40 lbs to take off, and it just isn’t moving. I don’t eat sugar or fast food. I eat 8 servings of fresh veggies/fruit per day. These people have no idea what a plateau is.

  • OMG the medical “profession’ knows nothing about weight loss. Hey Mayo, heads up, we do all that stuff, it does not work. Fasting in all its forms does. Catch up!

  • This video is ridiculous. If you are still eating fast food or regular soda, you are FAR from being in a plateau. You’re almost at the beggining.

  • These are not plateau breaking tips there tips to workout more. To break out of a plateau it’s just time. After losing a lot of weight your body will take time to adjust it’s self. I’d lost 10-15 lbs a week and the next week maybe 1 lbs. My body was adjusting. Sometimes it would be two weeks in a row. Very frustrating yes but let your body finish what it’s doing. And if your long fasting to lose weight and plateau, then your body is also tightening up your skin!

  • Actually, start eating a little more for a day or two will help moving that scale down again.
    Much easier than prolonging ur exercises, keep going to museum instead of movies, or change ur way to work.

  • When you’re already doing the Insanity workout routine and consuming about 1,600 calories per day, this seems like a no win situation.

  • Wow, bummer that it wasn’t two different ball caps and shirt colors or some other distinctive differing markers. Instead he chose to go with stereotype male and female vibes. Right down to Tim and Tom names. Tim having a very phallic looking vowel and Tom having a more feminine curved vowel. Not targeting your message at… both to men needing to be jacked fast and women struggling to lose weight and it being pinned on their genetics of being a female. Would be marketing gold if it wasn’t so overtly disgusting.

  • Hey Alex thanks for this Video. Brilliant Tips. Thanks for sharing. Have a question.

    Here is my story.. Since growing up i was a very fat guy. I am 29 now. The highest point i hit on a scale was when i weighed 292 pounds. this is was in Nov 2014. Became very concerned about my weight, started dieting and doing little exercise. Had gradual reduction of weight more because of clean eating. now i am weighing 222 pounds @5’11.I look ok now now, But i need to shed more pounds and particularly the chest fat I think i have hit a plateau. Trying all sorts of dieting. but the weight doesn’t seem to budge down. One thing which freaks me out is that if on one day i eat something loaded with calories like pasta or noodles, though i make sure my overall calories for the day is less than 2000 for that day ( my BMR is 1900 approx) gain 1-2 pounds easily. i struggle to get to lose that that again. Why is this happening?

  • Dood this channel is sooo underrated. This is my first time experiencing comp prep, just finished my Sac NPC show and it was a great experiencing but now its been hitting me harder than ever, prepping for my next show, 10 days out and I binge ate harddd and honestly your content is keeping me motivated. So glad I ran into this channel. Keep em coming Paul:,), you make the stair master so much bearable ahah.

  • i tried intermittent fasting and it was horrible!it messed with my hormone levels and affected my stamina.so i stopped it!most ridiculous diet i have ever tried is 3 day military diet!horrible way to spend 3 days!

  • Thanks for the suggestions for intermittent fasting. I need to change things up. McDonald’s breakfast or muffins at breakfast have not been good for weight loss. Lower carb diet is better. Was getting results on a restricted diet where I drank protein power shakes and lots of fruit and vegetables. Now I am back to square one again. I am increasing the weighs gradually at the gym. I am feeling stronger. You are looking pretty good Monk!

  • Hey Alex, its Yoshwin. Your friend from old times. Great tips. I have been doing IF for over a year so instead of the spreading out 4-6 meals daily. It has surely been more flexible in the lifestyle approach. My IF protocol is simply the 1617 hour fasting and 7-8 hour eating window along with Flexible dieting and i use my fitness pal but not obsessively, i range between 1900 2100 when cutting. i perhaps range from 8% 15% body fat. So i dial up the cals to 2400 2600 maintenance when i am 8% to put on some muscle, which puts me back at 15% again lol. Then repeat!

    Whenever i plateau in weight loss, i usually go back to eating higher than maintenance cals and continue hitting PR’s ( personal records ) either lift heavier, little more volume like more reps or sets. Or sometimes, it helps to switch around particular exercise movements or just take a week off the gym or any exercise. This keeps the mind and body to rest to overcome the plateau

    My diet structure is

    8am wake up

    9 10 am Black Coffee ( to suppress appetite), Sparkling water ( this is to fill me up, this is great idea)

    3 pm Break my fasting window 500 cal -700 cal light meal ( somewhat balanced macros)

    5 pm 6pm 1 Fruit ( Banana or any fruit)

    7: 30 ( workout) That’s if i do workout. Either weight training or cardio or anything

    9 9:30 pm Big Feast ( more protein 1200 1800 cals)

    (3pm 10: 30 around) is my eating window

    Hope this structure would help someone. I got this from Greg o gallagher, Kinobody, but lean gains prommoted IF along with brad pilon and hodge twins etc etc

  • I started to lose weight but then today I gained 1 pound and I guess it’s because I haven’t been working out as hard as I have been, so I’m going to work harder again:)

  • Is there a huge difference between moving around during the day and adding some light cardio like excersize bike for like 30 mins a day?

  • I’m 27 years old, 180.2 cm. I’m also MMA fighter and training minimum 2 times a day(cardio, weight lifting, fighting and etc.) From the beginning of the month I decided to lose my weight up to 78 kg so I can fight in the different weight division. I’ve started from 84 kg. Tracked every single meal. Increased my NEAT by doing 10 000 steps a day, and not using the elevator(I’m living on 8th floor). Also i checked my self on dexa scan and it showed up that my BMR is 1980 calories so with all the activity that I’m doing I decided that to be in caloric deficit i have to consume around 2200 calories. Even though I’m not eating that many calories (sometimes lower 1300-1800, but never higher than 2200) it’s easy for me to get the protein number (minimum 160 grams).
    Also I’m doing intermittent fasting 20/4 I’m eating from 17:00 until 21:00

    I’ve started my diet and increased my training and NEAT exactly 2 week ago, when I was 84 kg. 2 weeks passed and instead of losing a bit I gained a lot �� I don’t expect huge weight loss in 30 days. But what’s happening right now is not what I expected after two weeks. For many people number on scale doesn’t matter as long as they look good in the mirror. In my case numbers really matter. So after 14 days I gained +3 kg. Is it plateau? or I’m doing something wrong?

  • i’m 17 lost 3.5kg in 20 days with 1200 calories diet WITHOUT exercising (used to be 68.2 kg and 168cm ) so i’m 64.7 kg now… i didn’t lose anymore weight for a week.. is this consider a plateau? and does it mean my metabolism adapt faster then others bz i’ve read that it take at least 3 months for the body to adapt to low or high calories but mine adapted in only 20 days… i’m still trying to lose 5 more kg.. and if i do the reverse diet will i gain weight and can i fix my metabolism in one week “rest week” maybe increase 70 calories/day so i get to 1900 calories plz help

  • Why do i feel hungry most of the time and still not losing weight? I also have my caloric deficit everyday. And consistent workouts

  • I want to start increasing my calories (I am eating around 1200-1400 calories a day). But I do not know how to increase them, how much, and what foods. I have been dieting for a really long time now, and I kinda want to stop.

  • Hi! I went from 142 lbs to 125 lbs. i’m a 5’3 female. Technically my goal was 125 but if I DID want to lose more, it seems like my body doesn’t want to. I eat 1200 calories a day, run 16 miles a week, and lift one day a week. What do I do?

  • I am stuck at 130, granted this is considered a “perfect weight” for my frame (small frame 5’7). However my personal goal is 125 for a more defined and cut look.

    Anyways I am definitely going to try these tips. Gotta hit that goal!

  • This would explain my having such good weight loss results when I went on my pair-bonded weight loss program ™. I drink alot of coffee through the day. So, I paired it with 25 push-ups. i.e. I couldn’t have a cup of coffee unless I did 25 push-ups. I was doing 300 to 500 push-ups a day. Worked great!:P

  • What about also having a diet break for a whole week or even two? I’m not talking cheating, I’m talking eating at maintenance calories and maaayybe slightly above. I’ve heard that helps reset your metabolism so you can go back to a deficit afterwards, is that true?

  • Omg I saw you two or three times! Each time you were with a client or eating, so it seemed rude to interrupt. Hope you had a good show & trip!

  • Paul I haven’t been watching very long but you have some very insightful and helpful info.
    But I’ve noticed in every video you’re leaning far over and to the left. Now I’m not sure if you’ve had an accident or neck injury or whatever, but perhaps a chiropractor or physiotherapist could correct that?
    Genuinely dont know if its pain, subconscious, some sort of tension, or muscular imbalance but I’m sure its correctable? Forgive me if I’m ignorant and you have a known injury.

  • Thank you for all of your amazing information. I love watching any and all of your videos/vlogs during my cardio. I don’t mind the raw videos.

  • Ive lost about ten pounds my first week o doing a calorie deficit diet plus running. Is running worth it on top of the dieting? I keep seeing articles that running doesnt help you lose weight, is this true?

  • hey Paul, your instinct to keep the vids informational is correct I think. Maybe keeps the vlogs for contests and interviews and when there is something in particular you want to talk about. There are lot of vlogs out there and I don’t think you need to follow that necessarily.

  • Although this is a topic that has been talked about continuously, I can always learn something new coming from the way you format it.
    Things I am well aware of already, but hearing you explain it solidifies that I’m on the right path ����

    And don’t apologize for taking time off. it was for a great cause ✌��

  • I will definately have to step up my game on drinking water! Always easier to do this in the summer…your timing is noted! ��
    I’ve noticed my own caloric intake is appropriate although making healthy caloric choices make a huge impact! �� Thank you for the tips Holly! ��

  • Great Advice like always! Legit. Thanks for helping.

    If you read this comment, come check out my video advice and let me know what
    you think! https://youtu.be/cU0qqG-stVg

  • Doesn’t dropping calories further slow your metabolism? Also will dropping calories even more cause you to lose muscle? How are people meant to be so precise with their macros e.g dropping daily carbs by 50g daily consistently, everyday life just gets in the way

  • hate plateau….fasting…weightlift. some cardio not much following trainer advice. cant eat better…..im not sugar guy at all. im not big size eater….dont drink. dont smoke….stuck at 80 kgs and 18% fat. i was 85kg…trainer says body fat wont come lower if muscle doesnt grow….any advice…..target is 15 for now

  • I can relate to this. I have been both Tim and Tom in past weight loss attempts. Today Im Tim and doing well. I did everything discussed in this video and it all paid off.:)

  • I have missed your videos!! I understand tho you need a break! I kept checking to see if I had missed you everyday ��great video as always ��

  • Hey Paul, I’m focusing on building muscle right now, I’m starting to reach that intermediate phase ( I’m 19 yrs old). Im eating slightly above maintenance, but I wanted to know if you had any suggestions of what my training routine should look like? Upper/lower split? Push pull legs? 4 day/ 5 day/ 6 day? And any accessory exercises I could do for my bench press, OHP, deadlift and squat?

  • The Instagram updates are enough for me in between your YouTube videos. Thanks for the content. When I hit a plateau I eat more until the weight starts going up then I cut back again. I do the opposite when I hit a workout PB plateau I do less for a short time and then go hard and pass right by the plateau.

  • Hey Paul I’m here for these kinds of videos and I think you bring your best with these types of videos. Personally not into the vlogs much. I want the informations and aaaaall the knowledge!:)

  • That’s why we do cheat day, make sure our body don’t adapt to the low calories diet.
    Make it a healthy habit, no need to rush. Losing weight fast means you will gain it back even faster.

  • After watching your videos on reverse dieting, I’ve slowly been bringing my calories from 1400 by about 50-100 a week. I’m up to 2300 on my high days and 1900 on my low days… I’ve lost around 1lb 1.5lbs a week increasing food. Feels really good, and I still can’t really believe it.

  • Don’t get discouraged and eat donuts. I am used to weight loss plataeus. I am experiencing one now and had them during a weight loss journey 5 years ago.
    Your body is trying to fight back against the loss but it’s been my experience that you just need to wait it out.It usually takes no more than 2 weeks for my weight to start coming off again. For some people it may take 3 or 4
    I’ve got 35 more pounds to lose and I suspect I will experience another stall when I lose15 20 more pounds

  • Can you give an example of what people are commonly eating that are way off? Are you referring to fast food, chain restaurants, etc?

  • I really enjoy the vlogs and informational videos! Vlogs are a fun way for us to peek into the lifestyle of yourself and your competitors:-)

  • Hi!
    I’m 5 10 and weight around 132 lbs.
    I can’t go down to 127 like I used to be! So frustrating!
    What would you suggest me to do?
    Thank you!!

  • Great to run into you in Chicago at the show. Thanks for taking the time to chat! Let me know when you’re in Philly. We’ll grab some good eats ��

  • Thanks Paul. I have been following you on my weight loss journey. I am now down over 100 lbs. Your information is always very valuable for me.

  • Not a fan of the blog style. I love these informative videos. These are why I tune in. Can’t wait to meet you someday. I gotta go to my first show.

  • Hey Holly, I need to up my water and up my exercise and may watch my calories and minimize my stress. I’m trying to do a work out daily to burn my calories, I do both intense work outs and low impact such as walking over 11,500 steps a day. I get cravings for chocolate ��. My water intake needs to be more. Thanks for sharing this video.❤��

  • You definitely have to blog all these trips and upload them man, I would’ve loved to appear in one of your videos from your visit to the Toronto pro show, I came say hi to you when you were talking to Timberwolf.. and yes I’ll send you a video question as soon as you stop traveling around lol! Take care buddy! Enjoy your trip to Cali! Manuel:)

  • You’re so on point all the time… I hope your channel keeps growing and you can reach more people. So many youtubers have no clue what they’re talking about!

  • Comment below, are you a Tim or a Tom? After watching this, I’m expecting you all to be Tims… Hope you enjoyed this one! Give me a follow on Instagram for more content/workouts/tips: https://instagram.com/jeremyethier! Cheers!

  • This is why I always move around during my rest days to stay active but at the same time I still try to eat alot of healthy intake of food because I want to gain some muscle mass and weight

  • That’s why when i went to school it was easier. All the walking and the table tennis and countless of times going from the first to the third to the first to the 5th floor made a big difference.

  • I thought even if you’re sedentary and maintained a caloric deficit you should lose weight, as long as you implement diet breaks to counteract metabolic adaptation?

  • That’s what happened to me
    When I was at school I used to walk 3 hours a day and run 1 hour at gym.
    When I finished school I used to walk 30 minutes and 1 hour run at gym.
    When I was at school I and when I finished it I had the same meal plan. The reason why I was losing my weight was because of the 2:30 hours walk and not because of diet.

  • At this quarentine period, I’ve been able to notice exactly this phenomena….just by staying at home,keeping the same diet and kind of the same volume training,weight has been going up..

  • Weight loss sometimes looks like a 24 /7 journey, and somehow it is but damn, I deserve to lay on the couch after a intense workout and a long day at the office.

  • Hi, I started diet and workout 3 month ago were I lost 8 kg now I am already in the lower end of my average suitable weight, but still have around 2 cm of lower back and upper abdomen fat to give clearer idea and 180 CM height but 72 kg weight the height and weight maybe gave an indication that I did not yet build up may basic muscles, therefore I am confused if continue the diet so lose more weight which will be lower than the average or stop it and eat enough to build up muscles, what is your recommendations here?

  • Did someone noticed by walking first person get so ripped while jeremy following same diet nd excersise even does not loose an inch����we can loose some calories by walking nd doing other activites but we cannot get ripped because if so all would have left gym nd start walking around so everything plays important role nd person who want to loose fat always eat diet having low carbs for common mistakes that we dont know about do read https://fitline101.blogspot.com/?m=1

  • So I’m not the best when it comes to consuming a healthy/recommended amount of water, I’m not sure why but I love water a lot, even sometimes when I do drink a lot it’s still not really benefiting me. And when it comes to calorie intake, I tend to over and undereat. I snack a lot whenever I feel hungry or eat when bored, on the other hand sometimes I tend to not eat and just wait until dinner time to eat which is right before bed. I wanna shake these bad habits but I’m not sure entirely what foods will benefit my body type and sadly enough these habits are nearly second nature…. I’m not obese but I’m a little bigger than I’d like.

  • Hi @Jeremy Ethier, I was wondering when you went thru your 12 week transformation video 2 years ago did you got to the gym on your cardio and hiit days as well. I’m struggling with overtraining but no fat loss.

  • Reluctant to admit this but for me it’s probably both. Because I vacillate between days I work out and also walk or run, and days I end up working al day and never really moving. I also either eat over my calorie need and eat a few sweets or days I’m really “good” eat right and am below my calorie needs. The good days aren’t enough to counteract the bad days. So if I lose a couple pounds they grow back. Or sometimes neither lose nor gain. It’s like all or nothing mentality. Would say consistency is my biggest struggle.
    Also sleep. I struggled with insomnia for years. Working on it.
    Thanks much for the info Holly! ��xo

  • More raw vlogging would be awesome! Plenty of viewers wanted to see your travels last time. I loved it and others did too so please don’t stop doing them because a few don’t like them. Variety is the spice of life. Those who like the vlogs can watch them and those who don’t can watch something else. I enjoy both and watch any video on your channel. There’s something for everyone.

  • I have a question: In my case I am a researcher, so I need to spend most of my time sitting at my desk reading articles… What should I do??? (I already exercise)

  • Fasting and intermittent fasting are different. Those who fast intermittently aren’t really fasting. Doing an extended 2-3 day fast is great for your hormones and digestive system. Obviously it creates a caloric deficit and if you end up eating in a surplus during your feeding window then you will obviously gain weight. It is wrong to say, however, that those diets are the same as a fasting routine just because it puts you in a caloric deficit. There is a difference and someone who eats the same calories over the span of 12 hours compared to someone who eats that in a 4 hour window will indefinitely be more unhealthy and will have unstable blood glucose levels. This leads to more fat storage and less fat loss because insulin counteracts fat burning hormones. This is a fact and has been well established in scientific literature over the past few years.

  • Very informative thanks you shoul make a video on a diet but not just eating better everyone knows that, you add portion control or what you should you eat at different times of the day and how you should implement your meals and exercise throughout the day depending on your needs.

  • Do you have recommendations for figuring tdee for someone who does construction for a living (scrub asphalt cracks with a wire broom while pushing 15 hp blower) then pushing 60 pound rubber machine to fill cracks and pushing squeegee to fill cracks with rubber and spraying entire parking lot with sealer on foot? I’m having a hard time getting my weight to go below 180 no matter what I do Please help MY WEIGHT WILL NOT BUDGE AND I’M EATING EXTREMELY HEALTHY and resistance training every single day but no cardio days

  • No wonder after cardio for long time im feeling weak. I guess trying to work out just enough just to sit as much as i like is not natural.

  • There is lot more to nutrition though…. fatloss is exclusively hormonal phenomenon. In order to trigger fat burning you must alter your macros composition and time your meals(intermittent fasting and keto diet)… prolonged reduction in calories will reduce thyroid function, and your body will adapt to low calories as your body then adapts to low calorie diet…. calories in and calories out is just a myth….

  • I’ve been doing IF (Intermittent Fasting) for 2 months and the result is a good 15 lbs. off my body. Hey Alex! Always good points! Please don’t forget to count your macros everybody!:)

  • The mistakes people make is tracking progress by weighing themselves or by seeing themselves on the mirror. Guys, stop weighing yourselves, stop standing in front of a mirror because its just teasing you in a bad way and will just lower your self esteem. Instead, track your progress from the exercises you are making. Like for example, im day 1 I can only do 5 perfect pushups, now I can do 20. In day 1, I cant even do a single dip, now I can do 10. In day 1, my crosstrainer speed is only 6, now its 8 (which is a big difference)

  • ‘most of those “claiming” to have a slow metabolism’

    Nice to know that this isn’t actually for those of us who actually do have hypothyroidism, and that’s what he thinks of people who “claim” to have it. Bye, I guess ��

  • This explains why I’m a Tim now that I do mostly weights. When I did mostly cardio I was more of a Tom. I also enjoy weight training way more.

    Do you have tips on how to increase your intake of food?

  • Why am I getting ads from old ass dude named, Christian Huston, trying to give me advice bout women lol? Like tf he knows, he’s old crusty fart lmfao

  • My dad lost 20 pounds in 10 days with fasting 1 meal a day. Why the frick is him so lucky all he does is smoke ciggaretes and drink beer

  • I eat well, i exersise, but i’m not losing weight. I’m not gaining it. But i’m not losing it eather. I’ve come to the conclusion that it’s stress.

  • Experiment with 1) HIIT (high intensity interval training) max. 2X/wk 2) lift heavier weights, more SLOWLY, fewer reps 3) eliminate gluten and any other foods you may be allergic to (allergy = inflammation = water retention = extra weight). Plateau = body got used to the new things you were doing to lose weight and readjusted to a lower set point to maintain current weight (more efficient with fewer calories). Very annoying.

  • How to not get stressed when on diet. It’s like losing weight is all I’m thinking. When I’m eating feel like I’m getting fatter, and I dont deserve to eat because I’m fat. And this lead to overercising.

  • Thank you for getting STRAIGHT TO THE POINT. Smh other girls make a 34 min video and like they talk only 2 mins about the theme…

  • Iam nt that much fatty…..but there is fat too….i dont know what to do…nd how to start with…..did thz workouts really helps…?plz gimme a suggestion…..
    Nd ur doing great work…influenciv…..��

  • I think I’ve been doing good at my intake of H2O, but I’m definitely struggling with decreasing my calorie intake. Help! How do I find out my BMI?

  • My biggest issue, I think, is boredom and stress. I’ll start a diet and even after the first day I’ll either be bored or stressed so I break and over eat or eat bad things. Along with lack of sleep and low water intake. sigh

  • 1 I dont drink enough water
    i dont sleep enough
    and my nervous system is over the top..
    I hate u life.. why u so complicated.. those fucking last 10 lbs are the hardest ones

  • I am so glad i found you on my feed. Could you make more low impact exercises? I struggle with diastasis recti and bad back and knee pain (mommy of 2 young toddlers and major car accident)

  • where do you get the clothes you work out in I need to know. You have been such a great help with my weight lose journey. You are so encouraging and beautiful and when I get older (im only 13) I would love to be like you. You are amazing.

  • Thank u for tips…..stress is my issue as well….i dont eat much n i do exercise….i sleep well,i jus cannot lose anymore….i seriously been eating so clean n i did lose weight but im at a plateau now…..

  • Can you do a video about the good way to workout, whats the best way to set a schedule, 2 days legs, 3 days cardio, something like that

  • What if you binge on sweet stuff, while you are eating savory healthy foods in moderation and excercising well? How to overcome that?

  • Hi holly! Are body weight exercises or light free weights counted as strength? I’m unable to go to the gym and I’m worried my workouts aren’t effective enough since I’ve already been exercising for quite a while now

  • Thank you so much for this!’ I have an addiction where every day I always check my scale and stress so much cause either I gained weight or I’m not losing weight �� but I feel better after watching this cause this is very motivating!

  • Great info buddy. Diet breaks (especially when finished with the adjustment down) often really help someone bust through a plateau too!