Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred with M.

Each week we'll talk all things nutrition, training, and mindset.

You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

What's up guys and welcome back to the show.

Today we are going to talk about weight loss plateaus and really dive into what a plateau is, what's causing it, my order of operations

in terms of determining if we have really hit a plateau. And if so, then how we can adjust our calories and macros to continue our fat loss journey.

So when we talk about a plateau, we are really looking at a couple of things.

So making sure that you're using multiple tracking metrics when you are

assessing your progress. So if you're only weighing yourself one time a week, and that is the

only unit of measure that you are using to track your progress, I would say that it's not

going to be as accurate. So I would

suggest taking measurements weekly or at least bi-weekly and then also weighing yourself

multiple times a week, at least three times a week and using that weekly average and comparing that week over week.

I personally weigh myself daily and I look at the weekly average and I look at that week over week

and that is what I do with one-on-one clients as well.

So from there, we are looking at to determine if it is a plateau, have measurements decreased

and has weight stalled for a minimum of two weeks.

So let's say that weight has stalled for two weeks, but you're still seeing a decrease in measurements.

That's okay. I would hold tight, weeks, but you're still seeing a decrease in measurements. That's okay.

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