Breaking Through Weight Plateaus: A Self-Reflection Guide

Written By Brady Wirick

According to the Mayo Clinic: Weight loss stalls when the calories you burn equal the calories that you eat. On paper, this is true. But in real life, nothing is farther from the truth.

Reaching a weight plateau, where your scale stubbornly refuses to budge after five days of diligent efforts, can be a source of frustration. Before you let panic set in, it’s essential to take a step back and engage in some self-reflection. Here are key questions to ask yourself, helping you assess your recent habits, identify areas for improvement, and determine the best strategy for breaking through that plateau.

  1. Hydration Matters: Have I been drinking enough water? Proper hydration is fundamental for overall health and weight management.
  1. Snack Check: Have I been snacking during the day or at night? Mindless snacking can add up, affecting your calorie balance.
  1. Nutritional Choices: Am I eating approved program foods? Ensure you’re following your chosen dietary plan consistently.
  1. Physical Activity: Have I engaged in physical activity, like going for a walk, this past week? Regular exercise complements a healthy lifestyle.
  1. Quality Sleep: Have I been getting 8 hours of good sleep at night? Sleep is essential for recovery and maintaining a healthy metabolism.
  1. Stress Assessment: Am I feeling stressed? If so, what is causing stress, and have I taken steps to manage it? High stress levels can impact weight.
  1. Outdoor Time: Am I getting outside for at least 30 minutes a day? Fresh air and natural light can have positive effects on your well-being.
  1. Portion Control: Have I been weighing my food? Accurate portion control is key to calorie management.
  1. Consistent Drops: Am I taking my lipotropic drops three times a day as recommended? Adherence to your program is vital.
  1. Program Compliance: Do I feel like I have been following the program to the best of my ability given my circumstances? Honesty with yourself is crucial.


For Men: If you’ve diligently adhered to these practices and you’re still facing a plateau, consider the steak and apple day as an option.

For Women: If you’ve been committed to your routine and are experiencing a plateau, the fast and feast day might be a suitable choice.

If You’ve Fallen Off Track: If you haven’t been following these guidelines consistently, it’s advisable to get back to the basics and answer these ten questions for a week. If you’re still stuck at the same weight, then consider either the steak and apple day or fast and feast day.

When All Else Fails: If the plateau breakers mentioned above don’t produce the desired results, explore other plateau-breaking strategies.

Remember to reach out to your coach for guidance and support when you encounter a weight plateau. They can provide personalized advice and help you select the most appropriate plateau breaker based on your unique circumstances.

If you are ready for the next step in your journey, reach out to us for a coaching call.


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