[0:06] OK, so today I’m going to talk about one of my favourite topics, which is plateaus — plateau busting, what plateaus actually are, and more than anything, when you’re not in a plateau.

[0:18] It’s coming up to mid‑January now, and chances are you’re either about to start your transformation, or you’re a couple of weeks in. At some point, you’re going to hit a week where nothing moves.

[0:31] You’ll start wondering what’s going on. You’ll think it’s a plateau. You’ll think you need a radical shift, that you need to shake things up and change everything.

[0:37] This podcast is going to shatter that belief, because the biggest misconception around plateaus is that most people who think they’ve hit one actually haven’t.

[0:47] What they’ve hit is inconsistency.

[0:57] No one likes to hear that, especially when someone is convinced they’re doing everything right. But the reality is that inconsistency creeps in — and that’s completely normal. It’s human nature and part of the process.

[1:17] If you’ve read my book, this is what I call the motivation dip or the precision dip. That’s usually when inconsistency shows up.

[1:39] The motivation dip happens a few weeks into a transformation. At the start, everything feels exciting. Then reality kicks in — you’re in a calorie deficit, you’re moving more, you’re making uncomfortable lifestyle changes, and suddenly it doesn’t feel quite as sexy.

[1:58] So you want to shake things up. You jump onto something new, something that looks exciting in a magazine or online. You hop around, and ultimately you get nowhere.

[2:10] The precision dip is slightly different. You’ve nailed things for weeks, and then progress slows or stops completely, even though you think everything is still perfect.

[2:30] By the end of this podcast, you’ll know when you’re truly in a plateau, when you’re not, and exactly what to do in both situations.

[2:42] A real plateau is not your weight not moving for one week. A real plateau is two full weeks of no change with verified adherence. Those last two words are critical.

[3:03] So now I’m going to walk you through exactly how we audit plateaus inside RNT, step by step, so you can stop guessing and start making progress.

[3:12] Weight loss is not linear. Daily scale data is not the trend you want to follow. Some people lose weight in drops, others lose it gradually, and some stay the same for weeks and then suddenly drop.

[4:05] When I talk about a target of around 1% bodyweight loss per week, that’s just a target — not a rule. One flat week means nothing without context.

[4:30] This brings us to what we call the adherence audit.

[4:38] Before we ever change calories or activity, we look at adherence. Inside our app, members complete a daily check‑in covering sleep, training, nutrition, steps, hydration, and cardio.

[5:06] If adherence is poor, then the plan isn’t the problem. The solution is tightening up execution, not overhauling everything.

[5:46] If adherence is genuinely solid, the next question is whether the plan is still a calorie deficit. As your bodyweight drops, calories that once worked may no longer be appropriate.

[6:26] If the numbers still make sense, we move to the uncomfortable questions — questioning adherence without accusation.

[6:35] This is where great coaching happens. Asking things like: are you weighing ingredients properly? Are extras creeping in? Are there lifestyle factors affecting progress?

[7:37] Lack of precision is the biggest one I see. You go from weighing everything to eyeballing things — and those small errors add up.

[8:33] Then we look at hidden variables: oils in cooking, changes in coffee, swapping tracking systems, travel, salt intake, even how and when you weigh yourself.

[10:09] These aren’t metabolic plateaus — they’re microscopic ones. Tiny things that quietly stall progress.

[10:27] That’s why we always tighten the basics before making changes. Every calorie cut is a tool, and once you use it, it’s gone.

[11:04] Sometimes the answer is simply waiting. Weight loss isn’t linear, and progress may show up the following week.

[12:17] If a true plateau is confirmed — two weeks, full adherence — then we introduce a small, controlled change. Nothing drastic.

[14:41] Adherence isn’t just about following a plan. It’s about how your nutrition fits into your real life — stress, social events, alcohol, emotions.

[15:27] Transformation requires a lifestyle change. Dipping in and out keeps you stuck.

[16:40] Always question adherence first. Reset precision. Then, and only then, make small adjustments if needed.

[17:22] If you’re experiencing a plateau right now, this is the blueprint to break through it.

[17:26] And if you want calm, data‑driven coaching applied to your situation, that’s exactly what we do inside RNT.

Next steps

1. Book a 1‑1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
2. Find out if you’re ready for a transformation at https://www.rntfitness.com/transform