Plateau busted; Avoiding scale weight mind-games.
In yesterday’s blog I discussed a few strategies for dealing with fat loss plateaus. In that blog I mentioned that I have been stalled for a little over a week at 75.02 kilograms (165.4 pounds) and about 7.4% body fat.
Over the past 11 years I’ve done enough cuts to know my body extremely well, and so I know that if I happen to stall for a week or so (particularly when I’m below 8% body fat), that is not always an indication that diet or training needs to be altered. So, with that in mind, I was going with Option #1 in the bulleted list I presented in yesterday’s article (the “change nothing” strategy).
As if my body was trying to prove my point, I woke up this morning at 74.66 kilograms (164.6 pounds). My caloric intake yesterday was my normal current cutting diet–a little over 2,700 calories. Absolutely no changes have been made to my diet or training since I first encountered the stall.
If you take away anything from the past couple blogs, it should be this: fat loss is not linear. Do not get discouraged if you don’t see results every day, and don’t make knee-jerk reactions.
If you step on the scale every day (or multiple times per day), and the number you see affects your mood, then you need to stay off the scale between “official” weigh-ins. My advice is to weigh yourself once per week under the same conditions: do it on the same day, first thing in the morning and after using the bathroom. It’s also very important to take a body fat measurement and soft tape measurements along with your scale weight.
Even after all these years, I still do a comprehensive set of measurements (body fat, scale weight, soft tape) and a detailed fitness evaluation every Sunday. These measurements and a look back at my diet and training over the previous week only take a small amount of time, but they ensure that my health and fitness remain front and center. You can check out any of my Sunday blogs for much more information on how I go about my weekly fitness evaluations.