When fat loss plateaus occur, it's often because the calorie deficit isn't as significant as it once was.

The first things to do before taking drastic measures are:

• Caloric Adjustment: Start by slightly reducing daily calorie intake—around 80 calories/day is a good benchmark. This small reduction won’t feel overwhelming but can reintroduce the energy deficit needed for fat loss.
• Increase Activity Levels: Adding an extra 2,000 steps/day can complement this adjustment. A consistent daily movement goal helps avoid fluctuations in activity levels, ensuring a steady calorie burn.

With this client, I didn’t want to change too much at first. I wanted to see if she could naturally break through the plateau by maintaining her current habits. However, when the scale didn’t budge, we implemented two small shifts: reducing her calorie intake slightly and increasing her daily step count by 2,000.

To lose weight, you need to burn more calories than you consume. The calories you burn come from exercise, basal metabolic rate (BMR), and normal daily movements. You can’t change your BMR in the short term, but you can move more. 

While 2,000 steps might not seem like much, it made a big difference on her less active days—leading to an additional 6,000 steps compared to her previous activity levels. The result? A nearly immediate weight drop of 2-3 pounds over 10 days.

Once we made these changes, her weight almost immediately fell by 2-3 pounds in a 10-day stretch. While it was mostly water weight, being able to see the number go down on the scale drastically is powerful in maintaining motivation and adherence in clients. 

The reason my client was able to break her plateau was that she had a clear strategy crafted by a coach.

Coaches provide accountability, guidance, and experience-based solutions to help clients achieve their goals. As she put it:

"I don’t feel overly hungry at all. I have felt great! I was shocked by what a difference-maker that was."

One key strategy we used was introducing high-carb refeeds, where we increased her carbohydrate intake for a day or two. This replenished glycogen stores, boosted energy, and improved her mental state. While there was a temporary scale increase due to water retention, the psychological and physical benefits were well worth it.

This client had worked with a coach before but felt the experience was impersonal and transactional. By contrast, I focused on creating a personalized experience, using tools like Loom to provide detailed video feedback.

This approach ensured she felt supported, understood, and connected throughout her journey.

"It has been really fun for me to see what a difference it makes to have a coach that is results-driven, genuinely invested in my progress, and challenges me."

Coaching isn’t just about a plan—it’s about a partnership. The combination of a clear strategy, tailored adjustments, and meaningful support helped her not only break through her plateau but also feel empowered and motivated to continue. Investing in coaching is an investment in yourself—and the results can be transformational.