Weight Loss Plateaus, Tough Love, and Energy Audits (Replay of Episode 77)

While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus. In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through plateaus when pursuing a weight loss goal. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Road to the Stage / Road to Athens (2:27) Feats of Strength (8:14) https://www.reddit.com/r/powerlifting/comments/t2ugyj/jimmy_kolb_benches_1302_lbs590_kg/ https://www.youtube.com/watch?v=W8BaujIRRZY Coach’s Corner: Troubleshooting weight loss plateaus (24:47) https://pubmed.ncbi.nlm.nih.gov/20935667/ https://www.strongerbyscience.com/metabolic-adaptation/ https://pubmed.ncbi.nlm.nih.gov/34385400/ https://pubmed.ncbi.nlm.nih.gov/34453886/ https://pubmed.ncbi.nlm.nih.gov/34816627/ https://pubmed.ncbi.nlm.nih.gov/34334719/ https://pubmed.ncbi.nlm.nih.gov/34977570/ https://pubmed.ncbi.nlm.nih.gov/29289613/ The general approach (28:39) Issues with “tough love” in coaching (31:19) https://pubmed.ncbi.nlm.nih.gov/20980707/ How to conduct an “energy audit” (38:42) Drawing conclusions and planning solutions (54:35) To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:04:48) https://www.cbssports.com/nfl/news/nfl-scouting-combine-2022-tracker-measurements-top-individual-performances-from-nfl-draft-prospects/ MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.