Men's Fat Loss

How To Overcome A Fat Loss Plateau

How To Overcome A Fat Loss Plateau

Much better. Hey, [inaudible 00:00:07], what’s going on? Okay, guys so, basically, I might as well just get started with the questions, because I’ve got a fair few to get through today. The first one actually came in the Facebook group, and that was from Luke.

He wants to know what happens when you have a weight loss plateau, what happens when you stall? ‘Cause he seems like he was on the right track, and then, all of a sudden, it kind of just stopped. There can be a few different reasons for this.

Number one is that your body is now, your body is probably now used to actually how much food you’re eating, and how much activity you’re doing, ’cause the body is really good at adapting over time. So, when you’ve been giving the same stimulus to your body over and over and over again … so, if you’re eating 2,400 calories a day … and you just keep eating 2,400 calories a day, 2,400 calories a day … and you’re doing the exact same amount of movement, the exact same amount of exercise, and doing all those things, well, then you’re going to plateau eventually, because the body will adapt.

Your metabolism will adapt to what type of … what the input is you’re giving it. So, in order to, if you have hit a weight loss plateau, and you kind of need to kick start things again, then there’s a couple things you can either do.

Number one is what I always suggest first, and that’s increase your activity level. Now the reason why I talk about increasing your activity level is pretty simple, because I love food, and I’m sure you love food, and the last thing you wanna do is have to reduce the amount of food you’re eating. So if you can kind of kick up that activity level and start moving a little bit more during the day, even just doing things like NEAT activity, which is Non-Exercise Activity Thermogenesis.

That pretty much means, when you’ve got time, go for a walk. Whenever you have five or 10 minutes, go for a walk at lunch, do more high intensity training. Try and bump up your activity a little bit more, so that way, you can … What the hell? That way you can. Sorry.

That way, you guys can start burning calories again without having to sacrifice the amount of food you’re eating. Now, at the end of the day, though, if you can’t … If you just can’t exercise anymore, you’ve pretty much trying to be as active as possible … then the next thing you’re going to have to do is to reduce the amount of food you’re eating again.

So that’s reducing the amount of food you’re eating by about 10%. Sorry guys, let me just get this sorted again. By about 10% right? So when I say 10%, let’s say you’re eating whatever it is now, you want to start reducing the amount of fats, the amount of carbohydrates you’re eating, but still keeping your protein nice and high.

So, when you drop it just by a little bit at a time, you’re probably gonna start to see that scale creeping down again. But that’s gonna be one of the biggest reasons you’re actually at a plateau. It’s because your body has adapted, and it’s used to the amount of exercise you’re doing, and it’s also used to the amount of calories you’re eating. So you’re going to have to either increase your amount of exercise, decrease the amount of calories.

Or, it could be that lately you’ve been a little bit more flexible in your diet, eating a little bit more, and that can be another problem, too. So there are the three options you can do, Luke. I would suggest first, increasing the activity. If increasing the activity doesn’t work, then the next thing you obviously do is start to decrease your calories.

By the way, I got a nice fresh haircut today. You know when you get a haircut and you feel really, really good? That’s how I’m feeling right now.

Okay, so the next question comes from … oh, what the … Sorry, what’s going on now? Oh, that’s cool. The next question comes from Jen. She asks, “Why do you do 14 hours of fasting a day and how do you get started with it?”

So, this is a good question, because I know a lot of people are thinking about, “Tyson, why are you doing this intermittent fasting? Why is it 14 hours a day? What’s so specific about that number?” The reason I use 14 hours is, it’s actually a good starting point for people.

I actually do 16 hours a day, but the reason I suggest doing 14 hours is just because if you haven’t done intermittent fasting before, it’s gonna be hard at first and you want to make this as easy as possible to stick to. So, when you can just say, ‘you know what, I’m going to start off with just doing 14 hours,’ it’s way more achievable than having to push yourself further and further. Because, those extra two hours, they can add up over time. So you guys just need to think about that.

When it comes to trying to start the intermittent fasting, 14 is just a recommended number, but what I would actually suggest, if you can, go for 16. Because the longer you fast, the more benefit you actually get from intermittent fasting, too. That’s just a good thing to remember. The longer you go, the more benefits there are. So try and go as long as possible, but start with 14 is what I recommend. Because, 12 hours, you’re starting to get some benefits. Fourteen, but beyond 14, is where the real benefits come.

This is autophagy, which means “cell eating.” This is increasing your fat burning. This is getting more mental clarity and BDNF, which is brain-derived neurotrophic factor. All these things come into play when you start to fast longer and longer and longer. Like I said last week, you can go for 24 hours, 36 hours. Hey, [inaudible 00:04:55], how you doing? I know [Kia 00:04:57] has gone for long times of fasting, which I haven’t done yet. But it’s really, really beneficial, so, give that a try, and see how you go. Always start with a 14, and then just bump it up over time.

Now, I actually got a couple questions people ask me about. What are you going on with Tyson at the moment? Recently, I’ve had a little bit of an upset stomach. My stomach’s always been, what’s the word called? Sensitive. That’s the word I’m trying to think of. Sensitive, all right? So when it comes to having a sensitive stomach, you’ve gotta be aware of what should be good for your body, what’s not good for your body.

So, because I have a sensitive stomach, I’m actually … I’m doing an elimination diet to see what is causing these issues. I’m cutting out the most common things. So, soy, gluten, dairy, legumes, what else is there? Soy, gluten, dairy, legumes, lots of red meats. So I’m sticking to my white meats, wild games. Just eating a lot of meat, fruits and vegetables, right?

A lot of people are like, “Well, what are you gonna eat? How are you gonna be able to do that?” There are a lot, a lot of vegetables out there that you can actually have, that are good for your stomach. You’ve just gotta find out what works for you, what doesn’t work for you. People are like, “Oh my God. There’s …” Nice shades. Good one, Kia. Nice shades and food maps, food maps.

So, I’m really cutting out all those allergenic foods that people have the highest common allergies to, and then, I’m gonna slowly reintroduce over time. I’ve started to cut out caffeine just for a week, too, because I do caffeine once a week, once a month, anyways. Just to kind of reset and I’ve been going crazy. I know, Carly, coffee. It’s only for a week, though. It’s only for a week, ’cause it’s my love, and I can’t leave it. Can’t get rid of coffee. I’m telling you that right now.

So that’s a little bit about what I’m doing at the moment, just to restore my gut health, too. So, if you’re someone who’s having poor digestive, you get gassy after food, you have flatulence, you just don’t feel good. Sometimes you don’t feel like food’s going good in your stomach. I suggest you try an elimination diet to nourish your stomach, because when you don’t have good food … or you’re feeling sluggish and it’s because of the food … it’s draining your mental energy. You’re not going to be able to be absorbing all the food you need.

Like I say, when you eat a certain food and you can’t absorb the nutrients, because … let’s say your get constipation, let’s say you get diarrhoea and any of those things, and you can’t absorb it … then there’s no point in you eating that food, first of all, and you’re doing more damage in the long term. Because, the short term things that we’re doing to our stomach now, they can wind up very, very, very detrimental to your health, long term.

That’s why I’m kind of … I’m like, you know what? I need to get this shit sorted. I need to get this sorted ASAP. So it’s back on the elimination diet, it’s getting it sorted. Because last time I did an elimination diet, the mistake that I made was actually going straight back into eating what I was, ’cause I’m like, “No, didn’t work,” and I just kind of threw everything back in.

Because that’s what a lot of people make the mistake with, too. When you’re doing an elimination diet, you have to slowly bring stuff back in. I mean, frig, it’s the hardest thing, and it’s gonna be tough, but … just, at the end of the day, that’s what I gotta do, kind of get it going.

So, if anyone else has got any questions in the meantime, make sure you comment down below, ’cause I’m actually gonna get my checklist of the other questions I had asked today. Hey, David and Josh, what’s up? Ah, it feels good with the fresh air coming, I’m telling you guys that right now. I’m just lookin’ at myself in the camera, I’m like, “[Fff 00:08:29], not bad, not bad at all.”

“Aw, is chocolate …” Now this is a good question. “Is choc,” and you guys probably can’t read that. “Is chocolate milk bad?” So, a question I got asked from one of my clients, he said he wanted to pick up chocolate milk the other day, after a workout. He’s like, “Isn’t that really …” He’s like, “I felt really bad, I was gonna get a chocolate milk.”

At the end of the day, chocolate milk, strawberry milk, flavoured milk, it’s not bad for you. There’s no super, super bad for you. Yes, there are sort of, sugary foods you should be avoiding, like trans fats. But if you’re gonna have a chocolate milk, probably one of the best times to be able to have it would be after a workout.

Why? Because, it’s got protein, it’s got carbohydrates in it, it’s gonna spike your insulin, which is what you want after a workout. You want a high spike in your insulin, to be able to drive nutrients to your blood. So, having something like a chocolate milk is absolutely fine. Should you be having it every day? Probably not. Should you be, if you’re trying to lose weight, you should not be having it. But if you’re someone who’s trying at gaining muscle, or you need something quick after a workout, something like chocolate milk is absolutely fine.

Is it better than a protein check? Probably not. Is it better than a whole food? But if you need something quick, and you’re like, “Well, what can I have?”, go for the chocolate milk. I fuckin’ love chocolate milk. Actually, it’s fine, because, my little … what’s the word called, a vice … was Ice Break Coffee, of course, ’cause it’s got coffee in there. But it was actually, yeah, it’s that Icebreaker Coffee, man, that tasted so fucking good.

I just drank it all the time, and literally, all it was, was milk, ice coffee, and sugar. But, no, chocolate milk, strawberry milk, all that stuff is not bad for you, if you consume it in a moderate amount. So, if you’re drinking way too much, yeah, you’re gonna get a fat ass. If you’re not drinkin’ enough, then, don’t stress too much about it. Don’t have it every single day, but once in awhile, go and have a chocolate milk after a workout. It’s not gonna kill you, at the end of the day.

Remember, life’s all about balance. Follow the 80-20 approach: 80% of your food, good, whole and nutritious, fruits, vegetables. I always talk about is, fruits, vegetables, lean meats, 20%, go and enjoy yourself. A lot of people are like, “What’s the secret diet?” There’s no fuckin’ secret diet out there, it’s just, don’t eat like an arsehole most of the time, right?

It’s really simple, and as simple as it is to say, and people still don’t believe me. If you don’t eat like an arsehole, and you just eat a majority of your food from good, whole and nutritious sources, I guarantee you, you’re gonna get the body you want, because most people are just, what happens on the weekend? Friday night, you’re out with mates, and you have some drinks, maybe you’re out for dinner, whatever, it’s cool.

But then you repeat it Saturday, Saturday night, Sunday, and that’s where you fall off the bandwagon. You’re good all week, but if you fuck up for three days out of the seven-day week, of course, you’re gonna be able to put on body fat! I don’t wanna go off on a rant here, but at the end of the day, if you just don’t eat like shit all the time, you’re gonna look better, you’re gonna feel better, and you’re going to start seeing results, because there’s no secret diet out there.

You don’t have to cut. If a food works for you, eat it, right? I’m doing an elimination diet, because clearly, there’s a food that’s not working for me. But if you can eat stuff, and it’s not gonna affect your gut health, and it doesn’t make you feel sluggish, like bread … you can eat bread, potatoes, you can eat potatoes, pasta … you can eat pasta. You can eat all these things. Grains are not the devil.

What else is there? Dairy is not the devil. Any of these foods where you see fats are not the devil. Saturated fats in high amounts can be the devil. If you check your blood, and you get high amounts of saturated fats, like, all this talk about now? If you don’t eat copious amounts of coconut milk, and coconut oil, and stuff like that, and then, you go and get your blood work done … and your LDL is really high … then you’ve got a problem, okay?

So, do blood work, too, to actually see, whether it works for you, like, what’s working for you, what’s not. ‘Cause I tried the keto diet, I tried that. I tried the high fat diet, and you know what happened? My bad cholesterol went through the roof, so clearly, doesn’t work for me. Doesn’t mean it’s gonna work, not work for you? No, but you need to test. You can’t just say, “All carbs are evil, all fats are evil,” all this shit, without testing it for your own body, ’cause what’s good for me is not what’s gonna be good for you, is not what’s gonna be good for somebody else.

Someone in Asia who can eat a lot of rice, doesn’t mean that someone who’s from Australia can eat a lot of rice, right? Same thing, a lot of Asians can’t tolerate lactose, so they can’t have it. But if I said, “Dairy’s the most nutrient and abundant thing,” but it gives ’em diarrhoea all the time, we’ve got a problem at the end of the day.

So you’ve gotta, don’t just take these generalities about high fat diets are great, and carbs are evil, or carbs aren’t bad, and fats are evil. Everything is fine. Just don’t fuckin’ eat like an arsehole. Sorry about that rant.

What other questions have I got? So, I’ve talked about weight loss plateau, I’ve talked about chocolate milk, talked about the 14-hour fast. “Are long periods of fasting bad for you?” Now, this is what one of my clients, Peter, asked me, because he saw that Kia, that she did a longer-term fast awhile ago, and he wanted to say, he was like, “Wow, she did three days of fasting. Surely, that can’t be good for your body.”

It is actually good for your body, because this when your body’s able to … can you guys actually see me, or is this too dark? It is actually good for your body, because what it’s doing is, when your body doesn’t have to focus on digesting good, it can actually focus on doing other things, like cellular cleanup, which I said before, is autophagy, right?

So let’s say, if you’ve got cancerous cells, they can actually be self-eaten, autophagy, by … when the body can focus on doing that … when the body can focus on cleanup mode, right? But you can’t be doing that, if you’re constantly shovelling food in your stomach, if you’re constantly giving it more and more nutrients, ’cause then the body has to work on metabolising that first.

So, when you don’t eat, for long periods of time … there you go, Kia, nine days, yeah, sorry. So when you don’t eat for long periods of time, it allows your body to go through that cleaning house process. Plus, other things happen, too. That is tremendous, Kia, nine days. I don’t know how you did it. I don’t think I would be able to do that. The longest I’ve gone are 25 hours. But long term periods of fasting are not negative, and there is a point, yes … because you will start to lose fat soluble vitamins … Hey, yeah, I know, right, Carly? Holy Moly, isn’t it? It’s crazy.

So, yeah, you have fat soluble vitamins, Vitamin E, Vitamin A, Vitamin K, Vitamin D. These things, they can be stored for long periods of time. Then you’ve got water soluble vitamins, Vitamin B, Vitamin C, those type of things, right? If you’re not consuming ’em enough, that’s when you can get nutrient deficiencies, too. So you don’t wanna fast for too long, because the body’s gonna be deprived of those nutrients that you need every day.

There are certain nutrients in your body, they can store for long periods of time, and there’s certain nutrients that you can’t store for long periods of time. So, long-term fasting, Peter, probably not the best thing, if you’re continuously doing it, too. But if you go, if you’re giving your body the nourishment it needs most of the time, then it can go for periods without food.

Because, if you think about this, back in our primal ancestor days, there were times when we didn’t have access to food for long periods of time. There was famines, there was winter, there was shit like that, and so, the body had to be able to adapt. So we’re pretty good at being able to go for periods, over a long time, without food. The best thing about that is that, when you do fasting, it’s gonna reset your hunger signals, so you’re gonna actually know what hunger is, truly. As opposed to thinking, “I’ve got a little bit of stomach hunger, oh, it must be time to eat,” and you just shove your stomach.

Because, probably, most people haven’t gone 24 hours without food, so they don’t actually know what hunger feels. It’s funny, because, like, before this year, I never did a full 24-hour fast. I always did 14 hours, and, I’m sorry, I always did 16 hours of intermittent fasting, eight hours off, which I’ve been doing since, about 2013 or 2014. But I never did a 24-hour fast, ’cause I was scared of losing muscle.

Turns out, that’s not true, either. So you’re not gonna lose muscle, [inaudible 00:16:19], along the period of fast. It’s not dangerous, unless you go long term fasting without water, or anything like that.

By the way, Kia, do you, apart from water, do you have anything else during your longer-term fasts? I’ll be interested to know, because when I wanna do a longer-term fast, I wanna know, are you having green tea? Are you having coffee? Are you having anything with polyphenols, or are you just drinking water? Comment down below, ’cause I’d love to see what you say, Kia.

So, I’ve got those three questions answered. If you guys have anymore, make sure to ask me, down below. “What supplements?” is the last question I have for today. So the question that I got, actually, was, “Tyson, do you recommend supplements, because I saw you make a [inaudible 00:16:58] about it the other day?” Supplements are not essential, okay? Real good is always gonna be supplementation.

“Protein battle versus grey salt, potassium, and other than that, nothing else.” Okay. Cool. There you go, so she’s having sodium, and potassium, which is essential. You gotta think, sodium and potassium.

So, what I was talking about, sorry, guys, is that I got a question about supplements. What supplements should you be taking? DO you need to buy ’em, do you need to buy fat burners, do you need to buy all that shit? Here’s the absolute truth. Whole food should be the majority of your diet. Supplements I’ll recommend? Protein supplements. If you’re not getting enough protein in during the day, if you need a convenience. What else? If you’re just lazy, and you don’t wanna eat a lot of food, then protein supplements are gonna be fine, but you don’t need them, okay?

So, a whole steak is gonna way more beneficial for you, and full of nutrients, compared to whey protein isolate. So, thinking about it in that term, you’re not gonna get more muscle gain from having protein powder, than you are from meat. It just doesn’t work like that. So that’s the first thing I want you guys to think about, when it comes to supplements. The protein is not an essential, but it’s very, very convenient for people, who don’t eat enough protein, who’ll rush in during the day, who need something quick. Really simple like that.

Second supplement I’d recommend for you guys is fish oil, because a lot of people don’t eat enough fish, and Vitamin D, fish oil, is an essential nutrient that your body needs, because we have way too many Omega-6 fatty acids. We need more Omega-3. So, EPA and DHA are really, really essential, so I would recommend having a fish oil supplement, if you’re going to supplement, if you’re not eating enough fish.

When I say, “eating enough fish,” it’s probably about three to five times a week, to be honest with you. I eat fish every single day. Most of the time, this comes from salmon, this comes from sardines, mackerel, herring, all the fattier types of fish, are going to be way more beneficial for you. Whitefish doesn’t have EPA, DHA. Still good for you, but you wanna make sure you’re getting in those Omega-3 fats, okay? So, EPA.

There are some people, a lot of people ask me about the flaxseed oil, can you get Omega-3 from that? Some people can actually convert the type of Omega-3 that’s in flaxseed oil, to fish oil. So you gotta be careful with that, because a lot of people say, “Oh, I just take it, I take flaxseed oil,” but if your body can’t convert it, then you’re not getting the full benefits of it. How do you know if you’re gonna be able to convert it? You’ve gotta do a DNA test, that’s gonna be the end of the day.

So, you’ve got fish oil, which I recommend, protein supplement, if you need it. Fat burning supplement, my favourite? Coffee. Caffeine, okay? Because, most fat burning supplements, yes, they have other stuff in there, but at the end of the day, the prime ingredient is going to be caffeine, okay? So if you need a fat burning supplement, drink some black coffee, drink some black tea, green tea, things like that. You don’t need to go and spend a whole lot of money on supplements.

The money you spend on supplements can be spent on good quality nutrition, than nutrition, right? Grass and meat, eggs, all those type of things that are gonna be the best thing for you. Why not spend it on better quality food, than just looking for a special supplement to give you any extra benefit results? Like, when you look at the research, there’s not huge benefit you get from supplements, right? So I don’t know what … we want a quick fix, of course, at the end of the day … but, long term effects, we don’t know what’s going to happen with them, so you’re better off sticking to whole nutrient sources, when you can.

So, pretty much, apart from Vitamin D … oh, Vitamin D would be another one, too, if you’re not getting outside enough, have a Vitamin D supplement. So I go outside every day for about 20 minutes. We’re pretty lucky in Australia now, we’re just getting into summer … hi, Reagan … we’re pretty lucky that we’re in Australia, because we can get access to Vitamin D.

We only need about 15 minutes a day, depending on your skin pigmentation. But what I would recommend is, if you’re not getting enough Vitamin D, if you’re waking up early in the morning, driving to work, staying in work all day, driving home afterwards, going into your house, and staying out of the sun … then you’re gonna need to supplement with a Vitamin D supplement … and I’d always look, Vitamin D, combined with Vitamin K, so that’s essential for your bone health, okay.

So, apart from supplementing with Vitamin D, supplementing with fish oil, having protein powder as a convenience thing, you don’t really need much else. I mean, I take creatine. Is it essential? No. Do most people need it? No. Some people are non-responders. If you eat enough red meat, you’d probably get enough creatine. Apart from that, I really wouldn’t recommend that you guys need to take any other supplements, end of the day.

Yeah, so, that’s my exciting Sunday Q&A live. What else have I got? What else has been happening with me this week? Took my elimination diet. Got a fresh haircut. Found these cool little lighting bolts here, zap, zap.

By the way, can you guys give this a like, if you actually like this video? ‘Cause I wanna do more of ’em, but if they’re just boring as shit, then I don’t wanna be makin’ ’em, so, if you’re actually enjoying the videos, and you’re like, “You know what? Yeah, Tyson, I like it,” just gimme a thumbs up, ’cause, makes me feel good. Especially on a Sunday.

Ah, that’s the question I got asked about, my ring, so, what’s this fat ring that I’m wearing on my finger at the moment? So I used to wear a fitness watch, and now, thank you. So, there you go. Look at that thumb. So I used to wear a fitness watch, and now, I’m actually wearing a, it’s called an Oura Ring, okay?

So an Oura Ring pretty much has everything a watch does, except, it’s in a ring. So it does my body temperature. It does my sleep, tells me when I’m in deep sleep, when I’m not getting enough deep sleep, tells me how active I am during the day. Gives me a buzzer to say if I’m sitting on my arse, and it’s time to give up, time to get up. Tells me about my body temperature at night.

It’s actually, it’s pretty interesting. It’s expensive. Lucky I won it in a challenge. But I wanna, I’m tellin’ you guys what, if you … yeah, great, yeah, I don’t know, but [inaudible 00:22:52] … It’s pretty cool, like, it’s a little bit more expensive, so I wouldn’t recommend it if you’re not into the whole buyer hacking thing, like I am. You really don’t need it. I mean, having a Fitbit is fine.

But, yeah, it’s a really cool insight to get an idea about how good my sleep is. I’m having shit sleep at the moment, just because I’m on social media all night, and I tell you guys how important it is, but I’m actually not taking care of it myself. So the thing is now I’m doing, is … limiting myself, 40 minutes before I go to bed, everything goes off … it’s just the rule that I’ve gotta do, because sleep is important for everything, and I need to be getting more good quality sleep.

“Where can you get one of those, free?” That’s what I’m using at the moment. They’re pretty cool, so I would recommend, if you have the money, you can get it, if you’re into that type of stuff. But is it essential? Nah. Pretty much it.

So, if you guys don’t have any questions, I’m gonna get off in about two minutes, because I am gonna go down to the markets for the rest of the day, kind of just chill out and take it easy, and yeah, that’s really all about it.

So, there are the benefits of long term fasting, you guys know that you can have your chocolate milk and enjoy it, what else did we talk about? My cool haircut, we talked about 14-hour fasting, and that’s about it. Thank you guys for tuning in. I’ll be speaking to you next Sunday. See ya.

Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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