• Joshua Li

9 Effective Ways To Break Through Diet Plateau


Have you found yourself struggling to see results that some instagram posts have promised by doing the “ultimate intense 10 days shredding”? Or have you been very consistent with what your friends told you would give you the result they have achieved? Or perhaps you have smashed some incredible milestones but find yourself staying at the same place not moving upwards? With all the frustrations, you completely change your approach from the ground and still yet to have some major breakthroughs?

More often than not, tiny yet precise adjustments win the race than to completely reinventing the wheel. Especially when it comes to changing body composition, looking into details and giving your current diet some tweaks would allow you to learn more about your very own body on what works what doesn’t, which is essentially the long term goal of fitness.

For this, we have come up with 9 tips for making small changes in your diet plan that would possibly move mountains with consistency.

Tip #1 - Measure what you can measure to the T before making major changes

With the rise to heath& fitness awareness these days, many of us are eating healthier and making conscious positive changes in our diet but still yet to see results. With body re-composition as the goal, most of the time is about dropping body fat and building lean muscle mass. With that being said, a specific goal requires a specific plan of attack. Creating a caloric deficit is crucial when it comes to fat loss, and at the same time making sure your protein intake is sufficient would allow you to build lean muscle mass with appropriate weight training. Without tracking your daily caloric intake is like attempting to save money without ever checking your bank account and hope of the best. Eating healthier doesn’t necessarily mean you are creating a caloric deficit that would serve your purpose. In general, we suggest a 20-25% caloric deficit for fat loss to start off with, adjustments will come with progression and your goal. Therefore, none of the above can be done properly consistent check up and measurement. Keep track of your diet and measure things to the T for a clearer insight.

Tip #2 - Make minor caloric adjustments

Has your weight stopped dropping as they used after a few weeks of dieting? Assuming you are being diligent with your caloric intake, it is easy to go down the hole of giving up the current diet and looking for something new that people have given successful stories about online. However, the reason why your weight/ body fat isn’t moving the way they have might simply because, with your new body composition, your body requires a larger caloric deficit to keep up losing fat! In some cases, the caloric deficit might even be too aggressive in fact. Therefore, adjusting your overall calories with minor decrease or increase would allow you to keep progressing. A 100-200 increase or decrease would be recommended for each adjustment with 2-3 weeks observation on whether it is making an impact or it would require some other solutions. Make minor changes with consistency and be patient.

Tip #3 - Introducing some carbs in your diet

If your training has become more and more draining, leaving you feeling under-recovered every time you come back to the gym, generally suffering from an energy level and overall wellbeing? It is probably a good time to evaluate if your diet has become too aggressive by creating too much of a calorie deficit. Too large of a caloric deficit would do your progress more harm than good, simply by slowing its metabolism down and conserve energy since your body thinks it is being starved and feels the need to surplus energy in the name of fat storage for survival.

In this case, including some carbohydrates in your diet would bring your body back up to par, rebuild its glycogen stores and repair and regrow those muscle proteins more efficiently.

Tip #4 - Expect what should be expected

Someone who has under 12% body fat should expect the weight drop/ fat loss progress differently from someone who has over 30% body fat, vice versa. Constantly checking your weight on the scale 3 times a day can surely be very stressful, not to mention with an unrealistic sense of how much weight you should be losing, and how fast you should be losing it to achieve your goal at the first place!

When body re-composition is your main goal, preserving or even gaining lean muscle mass should be taken into consideration of your rate of weight drop. Your body only has a certain limited capacity of how much fat can be shredded off in a certain timeframe, dropping weight too fast simply means you are also losing lean muscle tissues which don’t contribute positively on re-shaping how you look. In general, 0.8-1% of bodyweight drop would be considered an ideal rate of weight loss for someone who prioritises in losing fat while maintaining/ gaining lean muscle mass.

Tip #5 - Just start doing it already

Just a single click on the internet you can find millions of articles telling you what is the best way to do whatever you are searching for and very often that we get excited with new ideas, abandon what we are currently doing and jump right into what seems to be a better way. Or sometimes we are just waiting for someone to finally presents the ultimate and only way for fat loss with absolute utter evidence, and only by then, we will take actions because we are guaranteed with results. However, results are never guaranteed, in fact, very little things in life are guaranteed but one thing: we will surely get to know about ourselves better only by trying more. Seek for professional advice, have a baseline idea of the why and how, get good at dieting in any method that you find most align with your lifestyle and stick to it. Practice self-discipline, consistency and will power, every tiny step you take will be a step closer towards your goal.

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