Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

In this episode, we pick back up where we left off with dehydration (0:23). Water is arguably one of the most important things in our body, so you can see an acute spike in your weight if you're drinking too little or too much water. Females should aim for roughly 3 liters per day and males, 4 liters. And when it comes to weighing yourself, you want to do this first thing in the morning (preferably) after you use the restroom.

Moving on, let's talk about the menstrual cycle for females, which will also cause water retention. The majority of the female population will say they feel bloated and watery for the time being; however, depending on the individual, there is a large variability in regards to how much weight will be gained. For example, one female might gain 3 lbs but another, 10 lbs.

Now that we've talked about a few of the compounding variables, let's discuss how to determine if you've truly hit a plateau (6:54) and if you have, what you can do about it. The first thing is to look at your weekly average. Instead of looking at your weight from just one day, compare two weekly averages to each other. If you're not seeing a change, reduce either your carbs or fats somewhere between 5-10%. Another option is to implement a refeed or diet break (6:54). One is more of a calculated approach while the other is seen more as a "cheat day." To learn more, be sure to listen to the entire episode where we take a deeper dive into what each approach entails. And to finish up this two part episode around smashing plateaus, we explain how you can find your new maintenance level calories after dieting for X weeks (17:43). To reiterate, remember to look at your weekly average of weigh-ins (20:45).

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• Miguel's coaching - http://revivestronger.com/online-coaching/