Plateau Survival Plan
GPT-5 8/25/25
1. Redefine a Plateau
- A true plateau = 4+ weeks with no weight change.
- Short stalls (1–2 weeks) are normal body adjustments.
2. Mindset Anchors
- Expect plateaus: they are adaptation, not failure.
- Celebrate non-scale victories (clothes, energy, labs).
- Remember your 'why': independence, health, energy.
3. Tools to Break a Plateau (use 1–2)
- Tighten tracking: measure food for accuracy.
- Prioritize protein: 25–30g per meal (meat, eggs, beans, Greek yogurt).
- Change exercise mix: add resistance or vary intensity.
- Zig-zag calories: a few lower-point days, then one full-points day.
- Check hydration & sodium: balance fluids, avoid excess salt.
4. Health Safeguards (Critical for You)
- Never cut protein—protect muscle, immunity, and strength.
- Keep fluid balance steady (avoid dehydration or overload).
- Avoid >2 lbs/week loss to protect heart and kidneys.
5. Emergency Motivation Kit
- Switch metrics: waist size, stamina, labs.
- Visual cue: Post your 'why' somewhere visible.
- Community check-in: Use WW group or a trusted friend.
6. Maintenance Practice
- • If weight won’t move, hold steady for a month.
- • Keep routines consistent—this is success training.
- • Resume downward adjustments after your body adjusts.