Lift Free And Diet Hard with Andrew Coates #422 Dr. Allan Bacon - Breaking Fat Loss Plateaus
Dec 4, 2025
Dr. Allan Bacon, an evidence-based coach and clinician, returns to discuss fat loss plateaus. He clarifies that these plateaus are often misunderstood and offers practical strategies to overcome them. Allan explores the psychological versus physiological aspects of plateaus, the importance of non-scale victories, and the impact of perceived restriction on adherence. He highlights that calorie needs fluctuate and emphasizes consistency in habits to reduce reliance on willpower. Join them for actionable insights on navigating your fitness journey!
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Identity Shapes Dieting Success
- Identity and self-sabotage (e.g., 'I don't deserve it') often drive New Year's binges and set people up to fail.
- Extreme, unsustainable starts provide emotional relief but become evidence for quitting later.
Short-Term Weight Swings Mislead
- Short-term weight changes often reflect water flux, sodium, or cycle effects rather than fat changes.
- Track trends over weeks and standardize measurement conditions to reduce noise.
Beat Diet Fatigue With Small Habit Steps
- Expect diet fatigue: big lifestyle overhauls increase mental effort and reduce long-term adherence.
- Build habits gradually (more steps, more veggies) to put behaviors on autopilot and reduce fatigue.