📉 Fat Loss Plateau
Metabolic adaptation / adherence drift
Weight loss stalled despite "the same" diet.
Hold a protein and step floor, and judge by the weekly trend.
Plateaus are usually adherence drift; a weekly trend beats daily noise, and the floors restart the loss.
Move — the mechanics that fix it: Audit + adjust
Re-measure intake/steps, protein high, add resistance to protect BMR; consider a diet break.
- Bodyweight Squat
- Chin-Up
- Bench Press - With Bands
- Air Bike
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: protein: 130g (goal), fiber: 30g (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Caffeine — ★★★★★
- Green Tea Extract (EGCG) — ★★★☆☆
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
- Yohimbine — ★★★☆☆
- Tirzepatide (Mounjaro / Zepbound) — ★★★★★
- Testosterone (TRT) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes fat loss plateau?
Metabolic adaptation / adherence drift. Weight loss stalled despite "the same" diet.
What exercises help fat loss plateau?
Key movements: Bodyweight Squat, Chin-Up, Bench Press - With Bands, Air Bike.
What should you eat for fat loss plateau?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Thunder Tea Rice (Lei Cha), Popiah, Salmon (cooked).
What supplements help fat loss plateau?
Evidence-ranked options: Caffeine, Green Tea Extract (EGCG), Semaglutide (Ozempic / Wegovy / Rybelsus), Yohimbine, Tirzepatide (Mounjaro / Zepbound).