{"id":76986,"date":"2022-04-14T11:09:22","date_gmt":"2022-04-14T16:09:22","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=76986"},"modified":"2022-10-20T12:42:06","modified_gmt":"2022-10-20T17:42:06","slug":"the-plateau-checklist","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/the-plateau-checklist\/","title":{"rendered":"tips to get past a plateau"},"content":{"rendered":"\t\t
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If you\u2019re in a well planned fat loss phase (or calorie deficit) using a macros approach, it\u2019s not a matter of IF you will plateau with your progress, but WHEN you will plateau.<\/p>

But don\u2019t fear a plateau.\u00a0<\/span>Your body has a ton of fail-safes that activate when it senses fuel stores are low (<\/span>that\u2019s a good thing)! In order to gently push past a plateau and continue seeing fat loss, we might check to make sure you\u2019re mastering the basics before manipulating macro targets. Because, a<\/span>fter all, we don\u2019t fix things that aren\u2019t broken. Most often, plateaus are caused by failing to consistently execute on the basics. We’ll get to that in a minute.<\/span><\/p>

Before jumping to the conclusion that you’re in a plateau, it’s important that you are measuring progress correctly. This is because weight<\/em> loss and fat<\/em> loss are distinctly different. Your scale weight is simply a measure of gravity on your body at one moment in time, it does not measure how much of that \u201cweight\u201d is muscle, fat, bone, water, etc. When you lose weight, it can come from muscle, water or fat – or a combination. If you are eating enough to support strength training and muscle building while in a deficit, the scale might not reflect the changes that are happening in your body, but your physique will. Adding more muscle will make you appear leaner, more toned or defined because muscle takes up less space than body fat on your frame. That said, instead of relying on just on scale weight changes, you should rely on a combination of progress pictures and tape measurements to evaluate your progress towards improved body composition (fat loss and lean muscle gain). If you do use the scale, best practice is to weigh yourself each day and then find your average scale weight across the week. By comparing your weekly weight averages over time, you’ll get a better sense of what is happening with your body composition.\u00a0<\/span><\/p>

If you’re confident that you’ve reached a plateau while measuring average scale weights, progress pictures and body measurements, then you can look to the list below.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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11 tips to get past a plateau<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Before adjusting macro targets, make sure you are doing the things on this list first:<\/p>