How To Break Through a Weight-Loss Plateau
Fitness Stuff (for normal people)
Tony and Marianna
4.9 • 644 Ratings
🗓️ 1 December 2025
⏱️ 43 minutes
🧾️ Download transcript
Summary
If you feel like you’re doing everything right and nothing is changing, this episode is for you. Today we break down what a real plateau actually looks like and why most people aren’t truly stuck at all. Habit drift happens quietly, and once you know what to look for, it becomes so much easier to get back on track. We walk you through the exact signs to pay attention to and the small fixes that make progress start moving again. By the end, you’ll know exactly what to adjust and how to get your momentum back without overthinking it.
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Timestamps:
(2:37) Defining a Plateau
(10:10) STEP 1: Increase NEAT (Movement)
(12:28) STEP 2: Improve Training Intensity and Cardio
(19:17) STEP 3: Reassess Calorie Intake
(26:12) STEP 4: Metabolic Multiplier Habits
(29:10) STEP 5: Implementing Changes
(33:23) STEP 6: When to Take a Diet Break or Reverse Diet
Transcript
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| 0:00.0 | You know what sucks when you're doing everything right, following every last rule, but you step on a scale today and the weight blinking on the screen is no different than it was yesterday or even last week. |
| 0:12.0 | Is it your metabolism? |
| 0:13.2 | Maybe your workouts. |
| 0:14.3 | Is it just something wrong with you? |
| 0:16.8 | No, you're in a plateau. |
| 0:18.2 | And the good thing is for you that even though the human metabolism is |
| 0:21.3 | infinitely complex, breaking through a weight loss plateau is not. And that's what we're going to talk |
| 0:26.3 | about today. What these five steps are to get out of a weight loss plato and then how to know when it |
| 0:30.6 | might be time to reverse diet or take a diet break to let all your metabolic processes return back to |
| 0:36.1 | normal before entering another deficit face. |
| 0:39.6 | But before that, if you haven't joined FS Premium, get over there. |
| 0:44.9 | What are you doing? |
| 0:45.8 | You get access to every single one of our complete 12-week training programs that are programmed |
| 0:49.6 | out in Google Sheets to track and guarantee that you are making progress. |
| 0:53.2 | And it's just five bucks a month. |
| 0:55.9 | You also get a ton of other perks like bonus episodes every single Friday where we're doing |
| 0:59.8 | AMA style answering your questions. And it takes less than 60 seconds to sign up for. We'll leave a |
| 1:04.9 | link to do that in the show notes down below. And if you haven't already, go and leave a little |
| 1:10.6 | five-star review on whatever platform you are listening on. You can also on Spotify now, follow us to stay up to date on every new episode. And you can also leave little comments underneath each episode. If you just have something to say, you have an extra question. You have a recommendation for a topic you want us to cover. It's a great way for us to engage with you guys a bit more, |
| 1:31.5 | and it helps support us, which we are grateful for it. But before we get into today's episode, |
| 1:36.1 | quick shout out to today's sponsor, Legion Athletics. You're going to want to get over there because they are doing their biggest sale of the year for Cyber Monday, where the entire site |
| 1:42.1 | is buy one, get one, 75% off, except for their protein powders, |
... |
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