Dr. Allan Bacon returns to break down one of the trickiest parts of health and fitness: fat loss plateaus . Allan blends evidence, coaching experience, and no-nonsense communication to clarify why plateaus happen, why most people misunderstand them, and what to actually do to overcome them. Allan and Andrew dive into: • How much of a plateau is physical vs. psychological • When a plateau becomes a socially acceptable narrative to quit • How to approach fat loss plateaus strategically • How often a plateau is really an adherence issue • The physiological factors working against you during a plateau • Why perceived restriction is such a major problem • Why your calorie needs are a moving target , not a fixed number • How much exercise actually contributes to calorie burn • Why cardio is a poor driver of fat loss , but a great driver of weight management • How many extra calories you really burn from adding muscle • Strategies to keep NEAT high when you're tired from training • And much more IG: @drallanbacon CHAPTERS 00:43 Understanding Plateaus - Physiological and Psychological Aspects 02:06 Non-Scale Victories and Maintenance Phases 05:20 The All or Nothing Mentality 05:58 RP Strength and the RP Hypertrophy App 07:24 New Year's Resolutions and Identity 09:27 The 'I Don't Deserve It' Belief 11:32 Dieting Seasons and Sustainable Eating 15:09 Addressing Fat Loss Plateaus 21:31 Calories In, Calories Out - The Debate 32:01 Understanding Calorie Needs and Variability 32:47 Setting Realistic Calorie Ranges for Fat Loss 33:55 Weekly Calorie Averages and Potential Pitfalls 37:23 Exercise and Calorie Burn - Myths and Realities 39:28 The Role of NEAT in Fat Loss 50:06 Building Sustainable Habits for Long-Term Success 55:27 Practical Tips for Increasing Daily Movement SUPPORT THE SHOW If this episode helped you, you can help me by: • Subscribing and checking out more episodes • Sharing it on your social media (tag me - I'll respond) • Sending it to a friend who needs this FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP Strength App (use code COATESRP) https://www.rpstrength.com/coates Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off) https://justbitememeals.com/ MacrosFirst - FREE PREMIUM TRIAL Download MacrosFirst and during setup you’ll be asked “How did you hear about us?” Type in: ANDREW KNKG Bags (15% off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC - FREE 90-DAY TRIAL (2 steps) Go to https://www.trainheroic.com/liftfree Reply to the email you receive (or email
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