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Smashing Weight Loss Plateaus in 3 Steps

Have you hit a Plateau with your weight loss?

Don’t worry, we’ve got you covered! In this post, I’ll introduce you to the three-phase plateau destruction method that can help you break through those stubborn plateaus and get back on track.

So let’s dive in and discover how to smash fat loss plateaus in just three simple steps!

In case you’d rather watch a video to accompany this…


Consistency is key when it comes to overcoming a weight loss plateau. During this phase, focus on three crucial aspects: daily weigh-ins, accurate calorie tracking, and maintaining consistent activity levels. By diligently tracking your progress and staying on top of your daily routine, you can regain control of your weight loss journey.

Daily weigh-ins: Make it a habit to weigh yourself daily or at least a few times a week.

This will help you identify trends rather than getting caught up in temporary fluctuations. Keep track of this in google sheets or using a free weight tracking app like WeightFit.

Calorie tracking: Ensure the accuracy and consistency of your calorie tracking. Avoid guesswork and diligently measure your food intake. This will help you identify any discrepancies and make necessary adjustments.

Try using MacroFactor (code MARRA for extended trial) to keep yourself on track.

Consistent activity levels: Maintain a consistent level of physical activity throughout the week. While your daily step count may vary, aim for a stable average that meets or exceeds your target. This will help keep your metabolism active and support your weight loss efforts.

Just enable step tracking using the default tracker on your phone.


It’s important to be patient and understand that weight loss plateaus are a natural part of the process.

You’re probably not actually plateaued in the first place – but this is a great thing to keep in mind if you’re trying to lose weight.

Fluctuations in weight can occur due to various factors like carb intake, salt intake, fluids, exercise, and even weather conditions.
True plateaus typically last for a couple of weeks, so don’t panic if you don’t see immediate changes.

Give it at least 14 days of consistency before considering the next step.


If you haven’t seen progress after following the first two steps diligently, it’s time to make adjustments to your calorie intake.

Start by reducing your daily calorie consumption by 5 to 10 percent.

For example, if you’re currently consuming 2,000 calories per day, aim to reduce your intake by 100 to 200 calories.

After implementing this calorie reduction, go back to phase one and repeat the steps.

Ensure consistency, track your progress, and maintain a consistent activity level.

Give it another 14 days to observe any changes. If necessary, repeat phase two and adjust your calorie intake further.


    1. Chicken, Rice, Broccoli, and Olive Oil: If your calorie tracking is all over the place and you’re struggling to identify the culprits, try a simplified approach. Eat only chicken, rice, broccoli, and olive oil for two weeks straight.

      These foods are easy to track, leaving little room for error. This strategy helps you clean up your tracking and often leads to noticeable weight loss.

    2. Pre-Packaged Foods: Another option is to rely on pre-packaged foods with pre-portioned or pre-tracked calories. Meals like Lean Cuisine can simplify your tracking process by removing the guesswork and errors.

      Stick to the pre-portioned meals without any snacks, and you’re likely to see weight loss results.

      However, keep in mind that this strategy is not sustainable in the long term but serves as a valuable lesson.


Breaking through weight loss plateaus requires a combination of consistency, patience, and necessary adjustments.

By implementing the three-phase plateau destruction method outlined in this post, you can regain momentum on your weight loss journey.

Remember, plateaus are temporary hurdles, and with the right strategies, you can achieve your goals. So stay focused, stay consistent, and get ready to smash those fat loss plateaus once and for all!

Hey! I'm Matteo Marra

Owner/Head Coach at Marra Strength. 

I believe “getting in shape” is really just a set of skills that can be learned and utilized to upgrade your life. 

Using this concept, i’ve helped hundreds of busy guys look and feel amazing shirtless by teaching them how to master the skills of dieting for fat loss and training for muscle growth.

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