Breaking Your Weight Loss Plateau

Yesterday someone from Facebook asked me about how to overcome their weight loss plateau. Although my eBook explains it in detail, let me give you a quick insight: the weight loss plateau is not too different from a weight training plateau. In both cases you need to diversity your training and nutrition approach but first you need to understand what and how to change it.

Why Weight Loss Is Not Everlasting?

Whenever you go on a diet, most will find that yeah, it works wonders for the first few weeks but than you suddenly hit a brick wall.
Let’s think about it:

  • Has your diet changed? Nope.
  • Has your lifestyle changed? Nope assuming you stuck to whatever program you were on.
  • What about your weight? Yes, you have lost weight and it absolutely changes everything.

How Weight Loss Changes How You … Lose Weight

To break through a weight plateau, you need to understand how weight loss works in the first place. Throughout my blog and ebook, I probably have said the following a 1,000 times: In order to lose weight you need to take control of your calories. You need to understand how many calories you need (per day) vs how many calories you are consuming (per day).

…in order to lose weight you need to take control of your calories. You need to understand how many calories you need (per day) vs how many calories you are consuming (per day)…

When you are on a diet, the “calories you are consuming per day” generally don’t change but as you lose weight, the “calories you need per day” do! This all comes back to your BMR (basal metabolic rate). As your weight drops, your BMR or daily calories needs drop as well. Example: at 70kg you may have needed 2050 calories per day but at 65kg you only need 1850 calories per day. Hence whatever diet changes you have made no longer apply.

So, how to break the plateau?

Ok as long as you understand the whole calories balancing idea, you now have the following options:

  • Eat less and/or look at the quality of your diet. Make sure it is balanced.
  • Exercise more but make sure no matter how much cardio you do that you work in weight training as well.
  • Combination of the two.

Good luck.


Kevin Zahri

Hi, my name is Kevin Zahri or affectionately known as Cikgu Fitness. I am an award winning health and fitness influencer, wellness activist based Malaysia and founder of this regions largest weight loss movement called Jom Kurus ... oh and a member of MENSA.

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