How to Break Through Fat Loss Plateaus
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- เผยแพร่เมื่อ 16 มี.ค. 2021
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Good lord, watching a Greg doucette video and then coming here makes me feel like I’m regaining my brain cells back
Straight up lmao
I love both of them very much 😍
Bro literally doing the same 🤣 no knowledge just spews for views on Greg’s cancel
This is educational, GD is for entertainment.
*7897u67H7676h
"You shit the bed, you're covered in cheeseburgers, you have no memory of what happened, and there's sirens. You know.... a typical Tuesday." i died lol
I literally rewound it like 10 times!!! I can’t stop laughing 💀🤣
@@Barnes247 Same! I'm f'in crying over here 🤣
@@mightyhouse3268 I had to come back this morning to watch it again. It has me on the ground rollin! 💀🤣
That was so funny😂😂🤣🤣
That sentence was pure GOLD!!!!
I lost 40kg. One of the biggest lessons I learned is that you DO NOT need food to have fun. Seriously, no one cares if you're eating or not. We have conflated food and fun in our modern lives. Divorcing food from fun was THE single.biggest win for me.
Thank you so much 🩵 , great advice 💯 !
That’s so hard to do tho
As previous fat guy, being excited to go out is mostly about getting to eat out.
@@musSSS_ 100% mate. No one ever said it was easy.
That's such a good point!
This is great man! I've managed to do this with alcohol but also need to extend it to food.
My own personal advice is don't try to diet during a highly stressful point in your life because dieting is hard enough without all the extra stress added. If anything maintain your weight until things go back to normal then embark on another fat loss journey.
Dude. Yes. A great recipe to quit your job get a divorce and still be fat
So I'm screwed... Field medic reporting for duty. Actually I don't need to diet much...
Very true.
Working 7 days a week for a month on a diet I woke up with my first ever panic attack lol.
@@takeshii Yeah, the first one is the worst of all usually. You freak out, don't understand what's happening and all you do to stop it makes it worst. Sorry it happen to you.
Was 388 at my highest. Dieting mostly with some work outs, just being active. I was stuck at 290 for about a month. Just ate at maintenance for a week. Adding 150-250 calories til I hit maintenance. Then held maintenance for a week. Which is 2800 for me, cutting today at 2500. Wish me luck. Took me 10 months to loose from 388, to 290.
Wow that's pretty darn good man keep it going!🎉💯
Best of luck! I would love an update when you're ready.
Bless!
Update?
Actually insane, I had the SAME thing happen. I peaked at 380 and got to 280 after dieting for 16 months straight. Over this past thanksgiving I ate like a pig and didn’t get on the scale for a whole week, during this week I :probably ate 2x-3x volume I usually eat in a day, skipped the gym for the whole week and played Elden ring 10 hours a day for the whole week (literally) . After 1 week of not getting on the scale expecting to gain 5-10lbs. I was 1lb heavier and lost 3lbs on the first day of dieting. I am now a believer in taking diet breaks
@@ShomariGI’m at 251-255 I’m stuck again around this area
I lost 13 pounds just listening to this man
"yeah thats one tablespoon of peanut butter"
Easily the biggest lie ever spoken 😂😂
"taco bell dipped in donuts" 😆
Cinnabites are about as close as you're gonna get.
He said this and I was like “ah, now I see where I’ve gone wrong” 😭
Right as I'm starting to plateau I see this in my recommended... Thanks Mike!
Same, Mike always here to talk me off the ledge in a calm informative way.
This is exactly what I needed to hear at 6 weeks in to my second loss phase. Starting at 238, I lost 20 lbs in 12 weeks during phase 1, did 8 weeks at maintenance, but only down 3 lbs in the last 6 weeks.
How much do you weigh now
@@hippystyle6551 He's at 4fiddy and plays the Kool-Aid pitcher on TV.
It would be generally better to take diet breaks for a duration equal to that of your weight loss phase. A diet break of a week after dieting for 6 weeks definitely won't do much to regain our metabolism back. RMR is quick to drop, but slow to rise, which is why it might help to be on a diet break for extended periods.
I break my diet deliberately with planned celebrations like birthdays etc. Helps me stick to it through the tough part. I know when I’m going to get to eat whatever I like so I don’t feel room in the meantime.
Started at 350, lost 40lbs fast, now I've been stuck at the 309-312 range for MONTHS and it's taking a toll on my mental health
I know how you feel
Any updates ?
Goofy
I just wanted to say thank you. Over the course of a year or so i lost 50 pounds
Was struggling for 4 months to not lose weight because i was not functional when in a calorie defficit. Needed to settle for maintaining. This explained so much and i was so happy.
"Fuck that. Life is for living"
-Mike Israetel
In my experience dieting for longer than 6 - 8 weeks is very tough unless you're naturally not that hungry, very active or naturally eat very healthy.
Do 6 - 8 weeks, daily cardio and walking/be active, take 2 or 3 weeks off, then repeat
So, progressively underload your calories until measurable results can be observed. *mind blown* :)
Not just that, maintain muscle with working out, maintain fatigue levels, maintain liquid/salt intake so you can track your progress better But yeah
I walk on average 15K+ 5 days a week. No matter how many steps you walk no amount of activity will defeat a significant calorie surplus. You mentioned that but I'm reiterating because its easier to do than thought.
Need these talks on spotify so I can listen on the go
This is the video i've been looking for! Answered every single one of my questions, thanks Mike
I've gone from 189 to 172 in 16 weeks.. really feeling it now, and strength loss is annoying. My goal was 175, then 170 lol. But after watching this video, I'm calling my cut at the end of this week.
Any updates ??
Any updates?
Thank you for all the encouragement 🙂
It's just that before the gym lockdown, oatmeal chocolate chip cookies smothered in plain greek yogurt seemed like a snack hack. Now I'm just fat, missing weights with a craving that's never satiated lol
heard this speech from other sources, man you do a GREAT job of explaining it in plain english! keep up the good work.
You like wrapped "How to diet" in one video! This deserves more views!
My weight loss was steady for my five months of cutting and now it's at a plateau. I am taking a diet break for a week. I will be implementing these ideas.
Any updates ??
@@madhisathya2766 He died, 😢
I’ve watched many “plateau” videos, this one is the best. By far!
I've noticed nasty fat loss stalls when detrained prior to diet, therefore gaining muscle and glycogen while burning fat, and using too much cardio increasing water retention and inflammation to the point the scale dead stops, I'll end up quite puffy and almost look the same and scale says the same, until I break the diet and or reduce the cardio and the water retention goes away... Personally I think the body hangs on to water on PURPOSE when calories are very low or cardio too high
Yup. This happened to me too when I used to do cardio when cutting. Cortisol goes through the roof, sleep quality goes down, and severe water retention happens, stalling the results both visually and on the scale (you're still burning fat though.) But why this is also bad is that cortisol increases gluconeogenesis, which results in muscle loss as you're in a calorie deficit and there's no carbs coming in, this however is not so much of a problem though if your protein intake is ridiculously high
You're the best Dr. Mike!
Dr. Mike your awesome. Appreciate all of your info and videos, you have and continue to help me and I'm sure many many more people 🤜 your the best.
Ive been doing all you say in your videos. Its working for the first time in my life im not jeopardizing my training or my muscle and fat loss is steady no crazy. Foollowing you for some years now youre the best by far no bla bla bla. Real thing. Thank you God bless you.
The most underated youtube channel. I'd like to see some knowledge about periodization on calisthenics. Her ein my city a lot of gyms are closed and we only can workout outside. Thanks!
great video, fantastic information, you rock!
I lost 42lbs in 3 and half months with a ton of help coming from Dr. Mike but haven’t lost a single pound in the last two weeks still sticking to the same plan. It’s incredibly deflating. I’m about to break my diet and I hope I can keep this going. I appreciate all this wonderful content it’s literally life changing.
I hope you stuck with it man. And if you rebounded, get back on horse and you got this!!
Just make sure you’re adjusting your calories. Can’t eat the same amount since you weigh 40 lbs less. Input your activity, age, weight, height, sex on online calculator and you’ll know what you need to eat to be at maintenance, lose 1lb, lose 2lb.
New to your channel, I’m a newbie at this new found passion of fitness, nutrition and new way of
Life..❣️ I am soo intrigued with all this amazing content. 🤓 super informative and easy breakdowns for people like myself to understand. Thank you!!!
Super helpful and detailed video. Thank you so much for this video. ❤
Amazing content as usual!! Would really love for you to dwell on the topic of losing fat in high stress jobs or temporary phases, where both the motivation & schedules are off.
Such an amazingly educational video !
Thank you for the practical advice!
You're the man Doc!
You are my Doctor. Mike. Soothing voice talking about real shit and giving golden advices with a malevolent humour and cursing. I really love to return to those materials. Good job.
MALEVOLENT.... CURSE...
🥇this is gold! Thank you!!
I don't think we've done enough to deserve Dr. Mike.
Good stuff as always Dr Mike!!👏👌👍💪😎
This is so good!!! 🙌🙌
I've watched a ton of fitness influencers and no one says something reasonable. When he talked about problems he gave his own solutions based on real experience so the result is something understandable and able to perform. Thank you
These are really outstanding tips. I personally have a LOT of problems with cortisol water retention. Even the old standbys won't get rid of it. :(
Excellent advise.
Love these!
Love the videos!
masterpiece literally so informative!!!
Mike is the GOAT!
Great coach
The body water bit was key for me...I hit a point where I started slowly gaining weight on a clear deficit for two weeks straight...my weight would be stable for a day or two, then I'd go up 1/4 pound, rinse and repeat. All this while I'm running a minimum 500 cal deficit every day. I felt so frustrated and discouraged, I had gone from couch slug to doing an hour of cardio every day, full body resistance training 3x a week, eating less than I'd ever eaten in my life, and I was *still* gaining weight. Turns out it was just water...I decided to wait it out for 2 weeks before changing anything, I steadily gained 4 pounds over about 10 days, then it stopped and reversed and now I'm losing in the 0.5% to 1% bw range every week since.
How did you fix the problem? Think im struggling with it
I love your TICs.
Great job
Mike, all i can say to you is this .... Thank you.
This one is gold
Really liked this video thanks
Lol! I've been on a diet that started June 17th 2021 at 350lbs! As of now I've hit a wall at 240! Don't do this! It's not for normal people! I've been hovering at 240 for about a month and a half. So I've adjusted my training and diet and we will see here in a week if I can get going again. Did I mention I'm 50! Lol! Love this channel and I've learned alot here!
Wow, good for you. Have you got off the plateau?
You are informative and wildly entertaining 😂
Magnificent video! I think what’s really holding me back is very low amount of physical activity. I’m going to start using a step counter watch as you recommended and bump up my steps and increase my NEAT by being active and moving more throughout the day. I think the watch will motivate me greatly. Thank you for giving us such extremely helpful advice and making us reach our goals with ease. 👍
I downloaded a app for my phone
@@quentonnankivell956 that’s a viable strategy too. I sometimes use the health app on my phone to see how many steps I took at any given day. The only drawback is if I don’t have my phone with me in my pocket all the time then those steps won’t be taken in account. That’s why the watch has a slight edge for me over the phone.
Any updates ?
@@madhisathya2766 the step counter watch has certainly been very helpful. I’ve been getting somewhere between 8,000-12,000 steps on most days. I try to walk a decent amount during my training sessions in between rest times and about 10 minutes after every meal and 15-20 minutes in the morning. In addition to that I’ve two planned walking sessions where I aim for around 3000 steps each. It’s definitely doing good for my general health and fat loss overall. I still need to be more consistent with it and pay more attention to my overall diet because it’s still not that optimized for fat loss. I need to create a relatively bigger deficit to see more noticeable improvements. I think I burn about 300-400 calories by all the walking. However, I’m definitely not in a big enough deficit to see significant changes yet.
This man is a godsend
I've been cutting since New Years, so already over 12 weeks, and my weightloss since then has been steady, literally 1 lbs per week every week. Been lifting weights 3 days per week (splitting pushing, pulling and lower body into seperate days), do once a week cardio, and figured out my base rate by looking at how much I ate last year and where my weight went during the same period. I've been eating what should be around 200 calories below my base rate, maybe eating another 100 on days I lift, and 400 extra on cardio days (I run 5 km/3.1 miles on cardio days). But, I make sure at least 30% of my calories are from protein, or around 130g+ per day I shoot for. I'll reevaluate when I stop losing weight, but so far so good
How did it go are you fat again
Any updates ??
bro is a legend for these videos
This is gold! I've lost a considerable amount of weight using some of these methods without even knowing it.
I stick to a good ol fast food diet
Panda Express Broccoli Beef, Mushroom Chicken and Super Greens
I get that almost every day when i'm at work. Every time I have a cowork asking me why I dont get tired of it, truth is, it WORKS!
Figure out what works for you, stick to the goal and make it happen
It also helps that I can throw in some pork rind and cupcakes on the daily as well. Just a simple calorie deficit has done wonders.
I will implement weight training as I continue to lose weight. Thank you for the videos!
A lot people don’t know that they tend to count their calories wrongly and end up consuming more than their bodies are burning. The thing about fast food that I’ve learnt is that they might be “unhealthy” but the calories information are pretty accurate.
231lbs down to 178lbs. 44yrs old
Best part *** 12:20 *** so true , thanks a lot Dr. Mike
Thank you!
Wait.... Are you telling me I have to eat LESS to lose more fat? You've gotta be bullshitting me dawg lol
You could eat the same but burn more too
Flip the switch, change the game
@@MrDubjay123 yes, but no
This video is about breaking through plateaus Einstein.
Meaning you're gonna have to eat MORE, so at maintenance, to break through the fatigue.
So no.
Thanks doc
#5 under troubleshooting add PMS
I’ve been trying to lose fat for about 4 months now, and I have been starting to feel burned out and naturally I was like, “ya know what? I’m just gonna take a break.” So I’ve been doing “maintenance/surplus” days. I put it in quotes, because I’m still not 100% sure what my deficit actually is; I have a basic idea, but I think I could get it more dialed in. So I’m using this break phase as a research phase as well to really dial in my surplus calories, maintenance calories, and deficit calories. Then once I get back into a deficit, I’ll have a better idea. Thanks for the info, definitely encouraged me to keep my mind set on the end goal!
I am in the hardest fatloss of my life. I was cutting and about a month ago quit smoking cigarettes... Holy god, I never have food issue cravings or even think about eating regardless of deficit.. Now I am struggling with maintenance...
You’re eating too high dense calorie foods, you can eat A LOT but with better choices.
I decided to start standing instead of sitting all day at my job and without changing anything in my diet, I went down from 175 to 170lbs
I love your videos explaining that it takes time to get to ur ideal weight. Sometimes even a year or more. I have been on a weight loss journey for two years now. Over 300 lbs lost. I was over 500 at my heaviest. I weigh about 220 now. How do I slow that voice in my head that says cardio now fat boy! Cardio cardio cardiooooooo!!! Lol the mental part is where I’m at now. I have my diet on point. I lift weights. I slowed the cardio back to no more than 3O min a day and walk not jog. But how do I stop the wanting it already. Like y am I not there feeling. What ya got for that doc?? Love your videos. Huge fan !!!
Hang in there buddy! Great achievement already!
@@StarryNightSky587 ty. I see results. I just ready to feel thin lolll it’s the body dysmorphea jkjk
If you want to do cardio, why not do cardio? Nothing wrong with it mate. It helps with fat loss.
Introduce a different form of cardio to keep you engaged. Instead of walking on a machine try going a simple hike. Get some fresh air. If you live by the ocean walk along the beach. The point is shake your cardio routine up by adding variety.
6:54 exactly the problem i seem to have consumed too much salt, thx for the clear answer
"It like trying to study for a supper important math test while hanging out with your friends. We all know that shit doesn't work" Dr Mike 👌😭.
Mike te admiro. La información que brindas no tiene desperdicio! Gracias
Good advice ty x
This guy is so underrated funny
😂 yes he is ... "And all of a sudden, you're covered in cheeseburgers,dont know what the f happened and all you hear is policesirens"
Wow the thumbnail shown is body goals fr!
F***king fantastic video, as usual
I don't or rarely sit at work, in the bus or elsewhere, walk average 7k steps per day mostly more, up to 5h full body 2x a week, @~900-1100cal/day and 1,5L of only water. No food cravings apart from a relatively predictable blood sugar dip at work, which i power through or eat a little snack. Apart from being stuck at 64,8kg I feel and look better than ever. The cravings indeed go away, which i was doubting 2months ago. The adaptation capability of our bodies is fascinating.
Also i tried using several cal calculator, and dumped the recommended cal intake of 1600 they were spiting out after a short period of time, cause it felt like bulking, and was according to my tracker i use since December rather a 100cal surplus. All calculators estimated my daily maintenance cal at 2100-2200, what is so far from right. Basically if you're under 6ft, you gotta deduct at least 500cal to get the actual maintenance. Also this "average Cal intake" you see on food packaging, is such a misleading bs. I doubt even a 6" person who doesn't work in construction needs that much. It's no wonder people are overweight. Driving everywhere, sitting in the office all day (also now that AI is taking away brainwork, the cal output shrinks even more) but still operating on this "~2000/day" bs!! 🙄😮💨
I got to my goal weight at 195 from 220. At the end of the cut I made a list of my favorite restaurants starting with a sushi buffet. Downhill from there. Got sick, lost gains got to 230. Sigh
Now I'm doing it smart. Hopefully I'll keep it off
Lol about the step count. At my old job at a boarding kennel I was regularly walking 25,000 - 30,000 steps daily. I ate the same that I normally do and didn't lose any weight. I am assuming my metabolism got used to it and became more efficient with how to direct energy to my daily activity needs.
Obviously terrible sleeping schedules can mess everything up as well. I bartend & get home super late lots of times or go to the gym at 3 am just to get it in (& end up eating then too of course…), but something that’s definitely helped me not take steps backward is taking an ashwaganda supplement. It’s a great adaptogen that reduces body stress & helps lower your levels of cortisol. I notice a difference when I run out & don’t take it for a bit. I also feel like it’s more effective when I take it in the morning AND the night. *just remember that if you drink a lot especially, it can be hard on your liver & it can promote testosterone so keep that in mind if that’s an issue for you
I’m coming up on 12 weeks on my diet / deficit and god damn this exactly the info I was looking for. Thank you so much.
congrats
8:20 yup, exactly the trap I fell into and why RP kicked me out of fat loss into maintenance lol
Got to 173 a while back, Covid ended and I have been 180-183. Been trying to figure it out.
A week have 21 meals. So two cheat meals a week is only 10% of the overall. I'm 30 pnd lighter then when I've began five months ago and I'm still waiting for that plateau to show up. The intensity of my training is also increasing. The first week I was at one hour of walking per day five days a week and now I'm at 6 circuits of HIIT plus 15 minutes of walking per day. I'm 49 by the way.
Great science based combined with practical info!
holy fucking shit, that video glitch at 3:38 the green flicker had me losing my mind , i was replacing monitor cables and updating drivers lmao then i went on my phone and saw it was the same flicker.. god damn it, great vid either way mike
when I get diet fatigue I go the entire week on a major calorie deficit 500-800
then the following week I eat what I want with a 250-500 calorie surplus with no guilt associated
then I go back to my regular diet of 250-500 deficit and it reboots my mental program to keep going
I mostly just want someone to hold my hand and whisper «you can do this» lmao. This video is the next best thing, thanks Dr. Mike!
I laughed so much (+ great advice) "Go punch someone in the face cause that's what you do when you're drunk at 3 in the morning" . There's something about people who can throw banging jokes all with a completely stoic face, it GETS me
I was entertained watching this 😂
Thanks for the great tips. I've been 100% locked in the last 8 weeks and with steps, calories, lifting, etc. and out of no where I started stalling... As you explained number 5 I was like holy shit yea the last few days I've been absolutely dumping salt in my meals and drinking coke zero more than usual 😂😂 going to bring that back into line but now I feel much better
did that help? i’ve been drinking sm diet soda and been seasoning my food hella lately and i havent lost a pound in weeks…
Any updates ??
Hyper, meaning extra. And 'aemia', meaning presence in blood.
I dieted for about 4 weeks and kinda maintained for 4 as well(I lost some weight but like 2kg for the whole month) Now I feel like I can lose a lot of weight this month too. I'm just glad I dont experience diet fatigue. I do crave shit but I refuse to buy it 1 because I have to waste money and 2 because I turn those calories into time spent in cardio. Yeah that icecream sandwich aint worth it if I have to spend 30 mins rowing with moderate speed. Lost about 10kg in the first month and about 3 in my maintenance month(I upped my calories and protein a lot but still managed to lose fat). Maybe its cause im above 30% fat and a beginner. Looking for about 7kg this month to get to 115kg. If I do this will be the most I've ever lost. 3 months 20kg. I find it easier to cut out food then to stay active as I've always been more relax focused kind of dude. My NEAT has always been the lowest of lows.
I'm in my early 20s and 6'1. I've been eating 2000 calories a day for 12 weeks and lost 37lbs in that time before plateauing... Gonna try and reverse diet now for the first time in my life, and eat 2100 this week, and then up it by 100 calories each week until I reach 2500 calories.. and then I won't diet again until it's been another 12 weeks since I last dieted. I hope I don't get fat again...