Breaking a diet Plateau Without Lowering Calories


Breaking A Fat Loss Plateau

Video taken from the channel: PhysiquesOfGreatness


Fat Loss Plateau | Breaking Through Stalls

Video taken from the channel: Paul Revelia


Breaking Through Fat Loss Plateaus | Physique Update | Ascension Ep. 9

Video taken from the channel: VitruvianPhysique


How To Break A Weight Loss Plateau (Step By Step Guide)

Video taken from the channel: Mario Tomic

The most obvious way to lose weight is a caloric deficit in which your body is taking in less calories than it is expending in energy. However, there comes to a certain point in most people’s diet where they reach a weight loss plateau and do not want to lower calories any further. Rev up your workout. Most people should exercise 30 minutes a day, nearly every day of the week.

But people trying to lose weight should exercise more often than that or increase the intensity of exercise to burn more calories. Adding exercises such as weightlifting to increase your muscle mass will help you. Weight Loss Plateau – 5: Reassess your alcohol intake. For some people, just one or two drinks can impact weight loss.

Alcohol provides calories without satiety. And beyond the calories, alcohol interferes with the digestion and utilization of other nutrients, including fat. Consider the type and the volume of alcohol you’re consuming. How much less? Aim to subtract 500 to 1000 calories daily, this translates into losing about 1 to 2 pounds a week respectively (about 0.5kg to 1kg).

For example: if your daily caloric needs are 2200, and you want to lose 2 pounds (1kg) per week, your daily calorie target should be 1200. Weight Loss Plateau Facts To Keep In Mind. Before delving into some solutions to help you break your weight loss plateau, here are some important facts that you should know: 1) Weight Loss Plateaus are VERY common. If you do not experience a weight loss plateau as you approach your ideal body weight, consider yourself very, very lucky. Weight.

Overeating is a symptom of a weight loss plateau, and it’s possible to overdo it with healthy foods. “Eating healthy fats, such as nuts, olive oil and avocado, without regard to serving size can. When a person reaches a weight loss plateau, they will no longer lose any weight, despite following a diet and fitness regimen. Research shows that weight loss plateaus happen after about 6 months. A weight loss plateau is basically when you have already been successfully losing weight and then it suddenly stops for an extended period of time. This doesn’t mean that you didn’t lose any weight for 1-2 days.

This is a few weeks or more. And this is totally different from if you never actually started losing weight in the first place. Drinking more water might seem like a less obvious weight loss plateau strategy than cutting back on calories or hitting the gym, but it’s a crucial component to losing weight and your health in general.

There are many benefits to minimizing other drinks and replacing them with an extra glass of water or two. Reduce calories and you’ll loose weight. That is somewhat partially true.

What happens first in your case is that when you begin restricting calories by eating less and exercising more, you reduce the glycogen storage in your muscles (fuel for your muscles). In turn, what you lost initially by restricting calories is water weight.

List of related literature:

This calorie level will allow you to lose weight at a safe rate of approximately 1 pound a week, although you will eventually “plateau” when weight loss causes your basal metabolic rate to fall.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

Unfortunately, the dreaded plateau can happen to almost every woman: As you remove weight, your body’s metabolism—the rate at which your body burns calories—often slows down.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

During the plateau phase the LCD is still working, even though weight loss is not occurring because the intracellular metabolic changes that must first occur before weight loss can recommence are taking place during the plateau phase; be patient and weight loss will resume with increased vigor.

“The Liver Cleansing Diet” by Sandra Cabot MD
from The Liver Cleansing Diet
by Sandra Cabot MD
SCB International, 2014

Making changes in the number of calories you eat can help you push past a plateau as well (although it doesn’t pay to reduce your calories too sharply, because then the antistarvation defense mechanism will kick in and slow your weight loss all over again).

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

You aren’t facing a plateau if your weight loss has dropped off for a week.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Therefore, weight loss will plateau without an even greater decrease in Kcals.

“Women and Health” by Marlene B. Goldman, Rebecca Troisi, Kathryn M. Rexrode
from Women and Health
by Marlene B. Goldman, Rebecca Troisi, Kathryn M. Rexrode
Elsevier Science, 2012

The pace of weight loss is always erratic, but the definition of a plateau is when you lose nothing—nada—despite doing everything right, over a period of at least four weeks.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

Once you’re certain you’re not making any energy-balance blunders, the easiest way to break through a weight or fat loss plateau is to eat less.

“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

For example, if you write down what foods you are eating and find they add up to 3,000 calories a day, and you are maintaining your body weight with this amount, you can try cutting back to 2,500 or 2,000 calories a day in order to create a caloric deficit and lose body fat.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

In another study, Chaput et al. (2007c) investigated the impact of weight loss until weight loss plateau (no further weight loss during a 1-month period) on changes in hunger, restrained eating, and depression.

“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

Alexia Lewis RD

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

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  • Ohhh! My mistake then. The way I tracked my macros was using Scooby’s calculator. Google the most accurate calorie calculator in the world. It should be on Scooby’s page. Also, I’m honestly not a big meat eater either. My entire family, except my sister, are vegetarian but I still eat about 220g of protein a day. 80% of it comes from boca burgers/morningside burgers etc. You can eat those for protein. In addition, don’t listen to your friend on whey protein, its BOGUS. I drink whey all the time.

  • Its been 6 weeks.. Thanks for the video, i would try more calorie deceit and increase my workout.. I will do anything to go to my last 5 kg down..

  • My coworkers laughed when I told them I would lose weight with “Lean Body Maximizer”, but then they saw the results. Go and google “Lean Body Maximizer” to see their reaction. (You should see their faces!)

  • same shit that happened to vince, happened to me i lost 13 lbs in 2-3 then the weightloss stopped, good to hear how youll tried to change it up. I got on those bsn hypershred fatburners they had me pissin like crazy, i was like man there goes 5 lbs of creatine water weight and after my next workouts i was definitely a lot more sore. Make vids on all your fatloss vince definitley wanna see how it goes since it sounds like im running into the same problems as u.

  • I think this is where I am now I can not get lower that 140 and idk what to do I upped my calories a little bit and I’m doing cardio 5 days a week still no change Its irritating

  • I get down to 193 lbs then bounce back up to 205-210, back down to 193, back up over 200. This has been going on repeatedly for years! I’m down around 193 again now. I guess I’m just going to try to stay disciplined/patient and hopefully be able to break 190 by the end of the month (today is Feb. 3rd), then continue to lose fat beyond that. I can’t tell if 190 lbs is a mental or physical barrier. I’m 5’11” btw.

  • I am at a stall for two months, I gain back 7 lbs I am freaking out how can I wait much longer for my body to adjust. I am strict keto under 20 net carbs wondering what the heck is going on. Please help I might have a bad refeed…

  • Ok I’ve been dieting for 9 months and I have lost weight 50lbs.Im still losing but very slowly trying to reach my goal.According to my scale I should consume 2240 daily but I think im not eating enough.I do exercise at least 4/5 days a week. Do I need to eat more closer to 2240 I believe my calories I’m eating are too low according to my app daily average is 941. How much of a deficit % should I subtract from 2240. To start getting closer to my goal? I do have a scale that tells me everything it’s saying I’m at29% bf.Yes ready for the flush.

  • Did you read my mind? I’m at a plateau myself. Have been around 3 weeks. I store most of my fat in my belly region and I can finally see outline of my obliques but not my abs yet. Just wanna lose my last few lbs to reveal it for the sense of accomplishment. I’m 5’7″ and am already on 1400 cal and along with 2 hiit sessions a week, but that didn’t work, so am about to be walking to and back from campus now. Hope this helps as its my first time dieting for anything really.

  • Hi can you do a video on why when you lose fat it doesn’t improve situation. I have lost body fat but increases in the abdomen are which isn’t ideal.

  • I’m 36 years old, woman, home, intermediate. I train 2 hours a day. and eat clean. I became from 87 kg to 65 kg. but I drink a lot of water daily. maybe that’s why I’m in a weight plateau? I see it in my upper belly. what’s going on? lower belly is small, sides are smaller. but the upper is watery. should I stop drinking water?

  • Hey i workout 6-7 days i am 17 5’10 as a student so a pretty sedentary day. What should my caloric intake be? I tried 2,400 and i believe it wasn’t working. I’m now at 2000 but i believe that’s too low

  • I am aboyt1.83 height, my weight is about 76 kilos but even though that im following my programm on my diet, it seems tha i weight 2 more kilow than i used to be, cause 1 month ago i was about.74.3 kilos.
    I Do a cheet day and the next day i eat less food, i excerice a lot. and i dont konw whats the reason tha i see 2 more kilos. i also want to inform you tha my clothes dont seem to be more tight than used to be when i was 74.3. my face is the same, an i also think that im more muscled, is there a possiblitty that i ve earned muscles and stayed the same or dropped fat? and how can i estimaye my body fat percentage in accuracy, can you help me with that, i see 4 abs when i flex especially in the morning, but owing to the fact that i was carrying extra weight years before i have loosen skin aroun the navel.
    Thanks a lot

  • I started dieting very strictly but I noticed that now that I eat less I get sick very easily. Can you make video on how to avoid that?

  • Hi exhausted with all the weight loss techniques you tried and couldn’t get the right solution.Search in Google as: “Hack2LossWeight” to find out more about new weight loss methods.

  • Outstanding video factually, energetically with great solutions. Thank you! You’re great, keep up the good work. You keep it real, i could relate to it all.

  • thank you! very informative!
    im am a male, 53 years old and 182 cm tall
    i work standing in the offcice for 2 hours a day
    than i walk 6 km a day
    i take 1800 2000 kcal a day
    but since 3 weeks my weight does not change
    but because after my accident and recovery i am now able to train in my home gym for 40 min every day
    i can see changes in the mirror because i think i am gaining some muscle
    i just have to be more patient
    and trust the process
    greetings from Germany

  • Do you workout daily? You mentioned at 2200 Kcal you were 500 deficit, right? So your daily requirement is 2700? I thought your daily need (with your weight and fitness level, and if you workout daily which I assume) would be at least 3200.

  • plateau is a french word and we say 1 plateau, 2 plateaux (not plateaus)
    you will never find a S after “eau” words in french
    lecture done!:p

  • if you are new to fitness, do yourself a favour a follow this guy. He is legit. Does not try to sell you shit and is right on point. If your guru is from a supplement company or try and sell you smtg on their videos odds are the information shared is not that accurate. a good example is the ridiculous amount of protein they want you to have in your macros which you do not need

  • If on a 1000 calorie diet and doing fast cardio burning 500-600 calories daily and doing weight training 3-4 times weekly. Why am I at a platue?

  • thanks alot mario.
    i did a refeed. im going to cut carbs add fat and get more active. hope it works. I’ve been in a plateau for more than a month.
    i have been dieting for a long time and what you said in the video really makes sense to me

  • Hello there, have you heard about BellyFATtack? Just search on Google. On there you will discover a helpful free video by an established medical professional talking on the right way to get rid of extra fat. This helped Brenda to lose her abdominal fat. Just give it a try. Perhaps it will work for you as well.

  • I’ve been doing IF and longer water fasts for about 10 days now, and haven’t lost a pound! Com’on, I drank just water for 40h and nothing! Nada! It is so frustrating. I know that scales are not reliable, so I use the tape measure, and guess what? Nothing either! Not even an inch. Could this all be water retention?
    And congrats on your video! Very informative and I shared in a group I participate in.

  • first thanks for all your videos., If I reached a fat loss plateau would a 36-hour Fast possibly help me jump start my fat loss again?

  • i just noticed yesterday because i did several weighings that there is a huge flactuation on my scale, 2 kg or more in 2 minutes
    i concluded the battery is empty, i replaced it. and see i did loose weight after all!!
    also did i gain a noticable degree of muscle mass
    ( i am a beginner exerciser, ie. i made a brake of 3 years )

    i really aprecheciate your motivational videos and your work in this regard!!
    i am a hobby video filmer and i know how much work it is
    thanks again Mario
    regards Günter

  • Yeah, I’ve been to Scooby’s page. Just came across it last night actually. Now that I have a number to go by, hopefully I can see some results.

  • Thanks for the video. Just going through a weight plateau right now. Just curious how much do you weigh and what is your height? My goals is to get to 62 kgs. Currently 71.5 kgs. I was 87 kg around April and dropped to 82.7 kg in May. From August 20 I went a bit serious and lost around 11 kg in 2 months. I rarely exercised as I have to rest my injured leg.

  • After losing 30 lbs I have been at a plateau for a month. I weight train 4x a week, do some treadmill also. I eat clean everyday. I am trying to lose the last 15 lbs and gain lean muscle. I just don’t know what my calories should be per day. Should I eat maintenance calories if I want to burn fat and gain muscle at the same time? I counted calories and realized I have been eating like 600 calories less than my maint level per day. I think my body may be in starvation mode and won’t lose any fat. I really haven’t seen that much muscle growth lately also.

  • I’m not interested in losing weight. Pretty lean. But stuck at a 4 pack for more them a year now. So stubborn body fat indeed. So frustating.

  • I am a 46 yo woman who has always struggled with weight. My mother was the only heavy person in her family. I have 4 adult kids and twice I lost a lot only to gain it back., Years ago I was very active, broke my ankle and gained over 100 pounds in a year. I saw three doctors.. all my tests were perfect.. I was told I was just fat. I got off all wheat products 3 months ago.. I dropped between 15 to 20 quickly and have stalled over the last month. I still have over 140 to lose so it seems way to soon to stall. I swim an hour or two every day plus go on a 20 minute walk after dinner. My carbs only come from veggies, I stay in ketosis.. and the scale has fluctuated between 274 and 276 for a month. I expected a stall 40-50 pounds into weight loss.. not this soon. It is so frustrating.

  • Very amazing context man. I took a bit of a break a few weeks back and it helped a lot. But I still am in the same area. Did I just do the break wrong and should I just do another one. I think it could also be I work out to much so I am boring way more then I eat. Do you have any recommendations

  • Hi theres first to,come by an ask Chris.for advice on myself my.bodytypes a endomorph but i would likes to try really hard but lose the luv handles maintain a nce body feel good about myself..ndo you reccomends the dolce diet for endomorphd by mike.dolce

  • Very informative! Didn’t know about this at all even though it seems to be a very well known and spread phenomena. I really learned. Thank you

  • Could you do a video or just response to this comment. I started my first ever cut 7 weeks ago and lost some weight but now the last 2 weeks I havent lost anything. The thing is I started too radically and I am on a 500kcal defecit. I dont really have much room left to cut from. Would you recommend some reset in my diet or just cut even more calories? I dont do much cardio at all hitting the gym 4 times a week tho.

  • You deserve so many many many more subscribers

    been binge watching all your videos like crazy,
    learned more from your channel then i did over 3 years of youtubing fitness channels

  • And here I’m eating 1200 kcal per day looking at the video like “bro if I eat even less I’m gonna pass out during my workout” ��
    (Honestly I’m so stressed about this plateau I can’t even express it enough aaaaa ��)

  • Hi Paul, I’m suffering from Overtraining Syndrome. Can you possibly do a video on this topic. I’ve been told that it can take months to recover and im absolutely devasted that I can possibly lose all my hard work. Maybe this topic can help others avoid this and or how to recover and get back into the gym. Thanks for your vids. ��

  • if you boys desire to get ripped immediately without spending a single another minute in the gym, then you really want to keep an eye on this video SIXPP.COM

    غالبا ما يتم تفسير اللطف على أنه ضعف ويتم تفسير العطف على أنه خوف

  • heyy cris and vince, would you be able to give me a few tips how to raise or boost your metabolism, also would you recommend any supplements for fat burning? cheers

  • So my first week of cutting I lost 7.00lbs and I know it sounds crazy but my body jumps around on weight like crazy. I have a strict diet and I put in work at the gym even on a calorie deficit my maxes are going up. But I’m at the end of my second week and I’m averaging 187.4 through the week (I’m going off evening weigh in but I measure both pm and am) it’s odd because I can notice fat loss in my shoulders and legs and arms and even my stomach. So does this sound like I’m just putting on muscle and that’s what is impacting my weight? I know this video is old but if someone comes across it and can give some insight that would be kick ass.

  • Hey YouTubers, have you discovered Shatter Weight Loss? (look it up on google) You will find out about the serious crimes we commit against our bodies. With “Shatter Weight Loss”, you will discover how to burn fat quickly.

  • Everything you recommended (i.e. Playing with numbers, metabolism stuff, etc.) IS backed up by science. You just don’t know the science and math behind it.

    A lot of things people THINK is broscience, is actually REAL science.

  • This video is exactly what I needed today…. Also great looking through the comments and seeing you have created a real community…. Thanks Mario!

  • Cool clip guys, some good information up in here. Hey just wanted to ask what’s the scale for calorie maintenance? Sorry if I’ve missed this vid but since you mentioned it I thought I’d ask anyway…cheers brothers

  • That was a damn good motivational speech…makes sense, I love the self discipline and sacrifice of doing this. It makes me feel I have some kind of control of my life!

  • I know this might seem as a wierd question and i dont know if anybody has asked you before, but what kind of hair gel/wax do you use? Thank you for your videos man!

  • love your videos man…so here is my situation. since january I have been cutting with some refeed days along the way to help break through plateaus. I was at about 18% body fat and now im around 8 %. I have not been lifting weights just some body weight exercises and lots of long hiking to burn calories. I am super lean but dont like my look because of the lack of muscle mass. I know since im a newbie I could make great gains if I start lifting in a mild surplus. but I dont want to gain any fat for the beach season. should I start lifting now and eat at maintanence so I dont lose any more muscle and wait till fall and bulk then cut again in the spring? or should I bulk now and make those big newbie gains and sacrifice a little bit of that fat gain in the process

  • Yes, I definitely know this now after watching the video…lol. I managed to lose 35lbs in about 3-4 months. I acknowledged the plateau about 3 weeks ago. So I’ve been eating at maintenance since then. Then I saw this vid. I’m ready to get the ball going again. I stopped going to the gym too. Just an overall break/deload.

  • doesn’t having less water when doing workouts leads to gaining water weight & bloating? isn’t having a lot of water will keep one from gaining water weight.. couldn’t agree more on the proper sleep effect…

  • I’m down 25 pounds and 4-5% body fat in my last 3 months of cutting and I have been building up last 4 weeks with more calories and working out. Your videos are awesome and I share with them with my friends who are in it with me. We are all in the best shape of our lives. Thanks, bro!

  • I don’t know why the fuck I am not losing weight for 3 weeks I am eating less than 1200 calories(100g whey protein+100g casein protein+80g of Dark Chocolate bar 350kal) so baisiclly I am having 4 Protein Shakes(each has 25g whey+25g casein)+Chocologic No Added Sugar Dark Chocolate 80Gr Daily and still no weight loss(TOTAL DAILY MACROS are 15g Carbs/200g Protein/30g Fat)..I am 22,170cm,65kg, I do HIIT 4 times a week 30min session + 3 times a week weight training(60-120min)… HELP! PLEASE? I can’t go lower with the calories than that…

  • You have such a chill personality and a very simple approach to fitness. Not all this wordy crap just plain ol simple. Thank you Mario coming at you from NY.

  • I’ve found when I look flat, and my weight sticks, I take 2 days off from the gym, get good sleep, eat my normal food (to get my macros) then EAT EAT EAT on top of it. Sure enough after the 2 days, I look leaner, and weight goes down by the 3rd day. Down to 9.5% bf now.

  • I started a cut 4 weeks ago eating 500 deficit and added cardio but u]i haven’t lost any weight so far what should I do eating 1700 now…

  • I agree with everything you said other than the part about it being difficult, although it may be difficult for some people. I would say with good planning and the right food choices, a high or reasonably high caloric deficit, doesn’t have to be difficult and doesn’t even require that much discipline. It mostly requires the motivation to form habits. Once those habits are formed, it becomes your norm. I actually struggle more when I decide to have a day or two eating at maintenance calories. I usually still end up in a slight deficit. Yesterday, for example, I intended to have a day at maintenance calories, because my deficit had been particularly high for the previous six days, so I ate what I normally eat in a day plus two doughnuts, two flapjacks and a cupcake and still ended up in a slight deficit and still weighed in this morning at 0.2kg less than yesterday morning. I realise day to day weight can be affected by numerous other factors, like water levels, how much food is still inside you etc., so the weight part is somewhat irrelevant, but if you maintain an active lifestyle and select nutritious high volume, low calorie foods, maintaining a deficit is not difficult and allows you the opportunity to occasionally eat a few “cheat” foods, like I did yesterday. Also getting a good amount of sleep is helpful, because it leaves less hours for eating, as well as having numerous other benefits.

  • well.. i have been at 1900 cal with 30%p 35%C 35%F for a few weeks with clean eating, and still no results.. still at 18% bf. i don’t get it. On top of that 3 times a week heavy lifts (5×5 training) and 2 hiit sessions. Any advice? ( i’m 200 p, 6’0”, probably around 18%bf )

  • Hey Mario! Really love the topics you handle on here. I am really confused in a lot of aspects abt my life right now..mostly career and not having the confidence to feel i can handle future problems. Would appreciate any help you could about these

  • Bro I agree everything you said except the part about Arnold and Sergio… Cutting down while earning mass is possible with the gear they were on.. They are not a good example to give for natural bodybuilding since steroids boost up everything in you

  • hey man, your videos are amazing, in italy we don’t have almost nothing like your channel in therms of science-based informations. Can i translate and spread your videos in italian?

  • I love what you said about how difficult the health journey is. I share what I’m doing with friends and co workers all the time and they think I’m crazy. All I want to do, day in and day out is challenge myself. It’s hard sometimes to get out and do my training. But once I’m in the heat of the battle I’m killing it. Thanks Igor.

  • great channel mario. yea iam currently on a weight loss plateau because of metabolic damage. can u talk about how to reverse metabolic damage thru exercise and diet. thank u. keep up the good work.. peace.

  • Eating less and burning more can stop weightloss?? I was burning 1200 active calories throughout the day + calories which body burns at rest and i was eating 1300-1500 calories and 3 weeks passed i have not lost any weight.

  • I’m currently on my plateau.. Haven’t been able to shed any weight for about a month now.. I’m so ready to give up at this time.. I don’t know what to do

  • do you have a video on how to get you initial macros for cutting. im 185 12%. is 2000 calories agresive diet. im been cutting but this is my 6 week but i feel stuck no progress in 2 weeks.

  • That seems like a lot of protein. Would you recommend more protein rather than less or is it too dependant on cutting vs gaining? I’ve been going for about 90, weighing about 166 lb (trying to go down another 10ish lb). How does one calculate protein intake?

  • Hi, have you heard of BELLYfatTACK? Just copy and paste to the browser to have a look at their site! There you will see a beneficial free video by an established doctor teaching about the right way to get rid of weight. This made it possible for Cheryl to lose her abdominal fat. Just give this a shot. Hopefully it works for you too…

  • It would be a shame for you not to get ripped when these other normal people do it so easily with Atomic Fat Loss (search for it on google).

  • Awesome material Mario! You never cease to provide informative material. The bit where you discussed going on vacation or during the holiday and how you may lose weight is so damn accurate!!! I’m emphasizing this for individuals who take nutrition and fitness seriously. From a personal experience, I went on vacation a few weeks ago. I track my macro’s and fitness regiments as closely as possible but when I went on vacation I decided to completely relax and not count any of my nutrition intake but I didn’t necessarily lose control either. I enjoyed myself in moderation (with food) and I exercised 3 of the 5 days I was on vacation. I came back home 5 pounds lighter! I wasn’t necessarily trying to lose weight but it just happened. I think you’re spot on in your topics about holding on to water weight and managing stress and how it affects a person’s body weight. Keep up the amazing work!

  • They laughed when I told them I was going to burn calories with Zippy Fat Loss, but then they saw the results. Go google Zippy Fat Loss to see their reaction.

  • I take a bit of fat burners in the mornig, not that i expect alot of fat being burnt or anything, but i do see some fat loss since i have started taking some. is it because of them? maybe, maybe not, but i have seen some change and im not ready to say they are completely useless. but thank you for giving us your info and know how! your videos are great and i love them! keep up the good work man! it’s apreciated

  • I was just in a plateau, holding steady at 201-202 for five weeks. Then suddenly three days ago, I hopped on the scale and I was 195. Today I’m 191. What happened?

  • Mario Tomic hey man, gr8 video…i think i m type 3 plateau….the water weight is my prbm…..u were talking abt solution 2 “high carbs refeed” how wud i able to implement this on myself? Any diet or workout u can suggest….how to keep myself on low calories for 6 months or so

  • One thing to also consider is to go about 500 calories from maintenance level. If yours is 2800, cutting out 1600 calories is not particularly recommended. Start from a 500 calorie deficit then gradually decrease when weight loss stops. Aim for a pound to 2 pounds a week.

  • Little advice that I give my clients, when they hit a plateau:
    1. Slightly decrease calories / increase cardio.
    2. Re-feed once per week as you get sub 12%.
    3. Keep at it, have patience and you’ll lose fat.
    4. Profit.

  • So there are a few studies that link capsaicin aka hot spicy chili stuff to an increase of brown fat which the body can process easier than white one. So if you were to go on a bulk would eating spicy during this time or in general help at the later cut by invreasing the fat loss/total weightloss ratio?

  • these series are helping me a lot in my current cut!! as well as information you give me a lot of motivation man! subbed yo your channel recently and it became definitely my favourite one!! keep going and gorwing, just wanna see all these episodes till the 17, regards from Spain Igor!!

  • Hi Mario as always thanks for all your nutrition and training advice. Definitely one of the best sources for bodybuilding information on youtube. i had gone from 81 kg to 66kg in 8 months using all your techniques described in your videos in order to get ripped but i have stopped trying to reduce weight further because i was losing mass great but the lower belly and love handles were not going down. i was afraid of losing muscle and strength due to too much weight drop without benefits of the belly fat loss. I am now going back to higher calories to try and get the hormonal balance back in check and hoping i can try again. Do you suggest any other method of losing fat other than losing more weight as i know one cannot spot reduce without overall weight loss but im afraid of going too low on the scale and lose all my gains. thanks in advance.

  • 4 to 6 weeks? I haven’t lost weight for 7 days and I’m already so worried that’s what brought me to this video, I’m 6’0 tall 177 lbs right now and trying to get down to 170 or 169 range, my past 7 days have been annoying cause my scale is not moving. Ps I used to weight 192 March this year which is when I started my cut, I mean I’m happy with the results but damn I’m so upset about the past 7 days.

  • This was BANG ON! Great job Mario! I had been working out HARD, 2-3 hr days, 6 days/week, in a deficit, and making progress (down to 9% bf) but then for some reason I just looked flat. So I took 3 days off from the gym, ate like crazy (all my normal macros plus some things like pie and ice cream) and by the end of it, my weight DROPPED and I looked vascular again. WHOOSH. Nice video as always.

  • If Vince is hitting a fat loss plateau, he should try some intermittent fasting. But, hey, it’s just advice. At the end of the day, Vince can do whatever the FUQ he wanna dooooooooooo!

  • Very true and powerful advice. Do what most people are doing and become mediocre like them. Or do what 10% of people do and achieve greatness. I love your videos and your no bullshit style, going straight to the point in each subject

  • I’m stuck at the same weight for 3 months…even gained 2 pounds in that plateau!
    I tried everything, but nothing worked…
    I already lost 35 pounds with 1000 calories, but even with 1000 no weight loss �� (No loss with 500 oder 1300 calories….)
    I track everything, even cucumber
    I’m 5ft and want to be 100 lbs ������
    I hate it!!!! And my measuremts are the same.

  • That means people like Frank Medrano and calisthenics stars who stay all year long 5% body fat ripped, either torture themselves, staying all year long in caloric deficite and hard workout, or… they are freaks of nature with unusual hormonal system and super metabolism, despite age, or…. drugs?

  • Hello, have you seen Blazing Fat Loss? (Google it) You will learn about the crimes we commit against ourselves. With “Blazing Fat Loss”, you will discover how to get rid of fat fast.

  • A good solution for water retention is using a bioelectric scale (available at most gyms and every GoodLife). It will tell you your free fat mass and your total body water. It’s helpful in tracking changes and having a relative idea of what your body is doing:)

  • Oh hey! Have you heard the talk about Gravity Incredible Fat Loss (do a search on google)? Ive heard some extraordinary things about it and my friend got great results with it.

  • Been stuck at the same weight for about 2 1/2 months now. Tried drinking a gallon of water a day. Didn’t work. Tried increasing my caloric intake and reducing cardio (still was running 3 miles a day) and it didnt’ work.

  • hey Mario,after a lean bulk this winter, I now go for a bit of cutting. But I feel like I’m not eating enough a day,like I’m super low on calories (1300-1600 instead of 1900 or 2000 like I calculated). is that gonna drop my hormones down and slow my metabolism? and how friquently should I do diet breaks so I don’t ruin my cut?

  • @VitruvianPhysique So if im 28yo, 177cm, train 4 time a week and eating 1600kcal but lose weight very slowly and sometimes none, you saying I should eat less?

  • Yo igor can you explain calories burned in different workouts like I really have no idea how much does I burn in gym! #nofitnessgear

  • They laughed when I told them I would bulk up with “Ripped Max Stagger”, but then I showed them the results. Google Ripped Max Stagger to see their reaction.

  • Hey Mario! I went crazy after this weekend.
    briefly, I was 76.5kg on December. Been dieting hard. I got stuck at 64kg and it feels like a plateau, but managed to go down to 62.5kg last week surprisingly (using 500cal/day).
    Since, I have increased my calories day by day a little bit (from 1000 to 2500cal).
    Last Friday, I was at 64.4kg. That day, I ate a bunch of carbs in the evening and drank one beer and a couple of wine glasses, danced all night afterwards. Saturday, I woke up at 64.7kg. Saturday, I did not eat anything at all but woke up at 65.2kg Sunday!!
    That drove me crazy. Sunday, I had lunch only with the family, so I drank 3 glasses of wine and ate cheese, meat and 3 pieces of cake. I didn’t get the chance to count those calories, but today I woke up at 66.2kg.
    So in one week I gained more than 3.5kg as you can see although I am dieting hard most of the time and I am going to the gym every single day, plus going to and back from work on a skateboard (30 mins every week day).
    I think I will add some cardio again.
    Today I ate about 1500 cal so far and have been drinking alot of water and coke zero. I am hoping this helps. I have been so many times to the toilet to piss of course.
    Your video has given me some faith in water retention. I hope this is what has created all this impossible weight gains.
    What do you think?

  • I need help asap!! I’ve been at 170 for a while now, I’m trying to break this plateau. Should I ONLY drop 25 carbs and keep everything else the same? or should I also raise something else like protein to stay at the same caloric intake?

  • What you re saying about the caloric deficit is true, but you forgot to mention that your maintenance calories change during a diet. Not only because less mass consumes less calories but also because of your hormone levels. Your hormones changes completely during a long diet and they are in fact responsible for your fat loss. They decide where your maintenance is. For example my brother was about 20% body fat when his thyroid levels were high. Then when they dropped after 4-5 years he got to 13-14% without a diet.

  • Mario, I been doing about 17-1800 calories a day at 5’8 height and now at 149 lbs. I took some other’s advice to do a two day refeed because I have been stuck at 149 for two months. Well, I overdid the refeed and ended up feeling crappy and looking worse for like 4 days. My two day refeed was Friday and Saturday. It is now Thursday and my body seems to look ripped again. Is this normal? Do you like refeed days? I’m not sure it did much to my metabolism, cause it’s hard to tell. Thanks.

  • So I’m assuming your a guy. I’m a female. So 1200 is ok from the research I’ve done. Problem with my macros is not enough protein. I’m working on it. I’m just not a big meat eater. I bought some whey powder but a friend told me it wasn’t good for me. IDK… too many opinions. I’m starting from scratch and trying to immitate everything I did when I first started losing weight.

  • You won’t be losing weight that’s how you know. 1200 is way too fuckin low if your maintenance level is 2800 bro. Thats my maintenance and I eat 2200 calories a day. Track your macros and google fat loss calculators.

  • Thanks for making this vid. Its exactly what I needed to hear. I honestly couldn’t work out any harder 5-6 days a week. Maintenance for me is about 2800 kCal. I cut down to 1200 kCal. So I decided to take this whole week off and I’ve been eating whatever but overall still healthy. Is there any way other than hitting plateau that you can know if your metabolism is slowing down?

  • Careful guys, you do not want to try soo hard on losing fat, other wise it will reach an extent to witch your miscles will go down, chris jones is a legend, and i say paltwo too:)

  • Im at 1.5k calories, and I am stuck at 156. I do 2-3 sessions of 400 calories cardio. Whats wrong?:/ I lost 20lbs at like 2k calories but Im stuck…

  • Awesome, I like they way you break things into steps. Makes it look more experienced and less marketing. Thnx brah:D
    I had problems with the new maintenance calorie, so i stooped diet for weeks and went back, weight loss was back on track:D

    Ps: Could you edit you voice volume a little higher, ty:)

  • @tcurrsdmaster I think Chris is highlighting that your metabolism will change as ur diet does, as opposed to science being wrong or incomplete. I’m pretty sure he realises what ur saying, the ‘unanswered’ part of the science of dieting, is personalisation, as in, changing macros etc,

  • What do you think about alcohol effects on weight loss? Sometimes I noticed rapid weight loss after a night of relatively heavy drinking (but no puking or memory loss).

  • Vince what weight were you stuck at? I’m going through the same shit right now and thinking of trying what you did, go back up to maintenance and cut out cardio.

  • not enough videos out there about diet views etc. Its all supliment BS. I like this video. i would ask like what breakfast meals you like or prefer. Like oats etc.

  • Hi!

    Have you tried the Avon Fat Furnace?
    Maybe it could help you kill your stomach fat in a smart, healthy way and most importantly forever, like it already did for tens of thousands of people.

    As a favor to you, I reviewed this to different programs, and you know what? Avon Fat Furnace continue to works much better. You can get for yourself exactly why, (just search in Google for “Avon Fat Furnace”).

  • This video recording is excellent! It helps me remember of that time my cousin used FatBurnity to shed 10kg and live healthy again! Many of us try to lose weight, but we require a health reboot, and that is what FatBurnity offered. Lose fat for parties, vacations, work, a new (old) partner, and mostly for yourself! It genuinely is not that difficult. A completely new me! Just Bing FatBurnity and see for yourself.

  • Wwow I just found your channel by accident and I did like the video and subcribe. Please try to stop to touch your hair lol and no worries ur hair look good:)

  • If you are dieting and you are having cravings and you feel like shit your macros are wrong and more than likely your fats and carbs are too low

  • The body can not hold on to the weight if you just keep that deficit. You just have to hold it for a bit longer and be patient. The thing with cutting the calories TO drastic is that the body metabolizes muscles instead of fat because fat is essential for survival while muscle is not. But eventually fat will come off to, no matter what you say

  • Mario your workout video’s are great and your info is spot on. If I were to make one criticism it would be that these video’s where you talk from beginning to end Although the content is great, it’s not easy to digest sections of the video (especially if you need to scan through it to find the bits that apply to you personally) when it’s just you talking up close from beginning to end. I don’t have a short attention span and I want to listen to what you have to say (and I do) yet I find myself getting easily distracted when watching this type of video. Separate the sections with caption screens perhaps so that it’s easier to scrub/navigate the videos? Just a suggestion. Thanks for putting in the effort to spread very useful information! Cheers from the UK.

  • I’m using MS Excel with the graphics just like he is! For engineers and technicians, we could never lose weight without Excel! Microsoft actually did something right. 😉

  • I have a question, so I lost around 10lbs this summer. And I was eating less calories for a long time and eating wayyy more clean. After school started though, I began to eat a little more processed food and got less sleep. But I wasn’t crazy overeating and I was eat only about three hundred calories more, but I assumed that was normal because I was playing tennis bc I was on the tennis team. I feel that I’ve actually gained weight. So, recently I cut down my calories again for quite a while and I actually feel like it made me gain weight instead. I do not know what I’m doing wrong. Is there anything I can do to fix this?

  • your video descriptions are more indepth than everyone else i see in this industry. i should stop reading it and focus on listening to the video instead. haha

  • Can you make a video on how to lose fat when your thyroid is slow? I feel like I’m doing everything right, but not seeing any results. Great vid btw. Love watching your channel. I learn so much.

  • I don’t understand, you say when you drop into a deficit for a while your body adapts and that current calorie intake becomes your new maintenance. But then you say when you plateau after a while to go back UP to maintenance? if you have plateaued you are already at maintenance are you not? or do you mean go back up to your previous maintenance?

  • Chris
    I have that same exact problem…my first 3 weeks of cutting I loss about 15 I”ve been stuck for about 2 weeks now. I cut my calories and still nothing. I’m going to take your advice and increase my calories for a weeka and see what happens. Thanks for the video homie!

  • hey vince, i look at it this way. i never had abs in my life either. so i realize why rush it i have lived 17 years without abs that make hoes pay the tabs, 6 more months of bulking won’t kill me.

  • I’ve downloaded that app you mentioned in your video, I was curious about what I eat mainly because I’m not loosing weight since almost two weeks now. About the results I should eat around 1900 calories per day the app result for what I eat is 210 calories per day, I usually go out jogging not so long just about 20 min. I can’t handle more sadly which is 300 calories burned. I feel lost, don’t know why I don’t loose weight. I’m not hungry, usually a cup of soup I feel full and I’m not even hungry the day after. Before I forget I eat only once a day, no sugar, no snack just water.

  • white rice is a simple carb which disgests faster and has a higher glycemic index.
    i wouldn’t stress too much about what kind of rice u eat if ur bulking.