<p><strong>Dr. Allan Bacon</strong> returns to break down one of the trickiest parts of health and fitness: <strong>fat loss plateaus</strong>.<br>Allan blends evidence, coaching experience, and no-nonsense communication to clarify why plateaus happen, why most people misunderstand them, and what to actually <em>do</em> to overcome them.</p><p>Allan and Andrew dive into:<br>• How much of a plateau is physical vs. psychological<br>• When a plateau becomes a socially acceptable narrative to quit<br>• How to approach fat loss plateaus strategically<br>• How often a plateau is really an <strong>adherence issue</strong><br>• The physiological factors working against you during a plateau<br>• Why <strong>perceived restriction</strong> is such a major problem<br>• Why your calorie needs are a <strong>moving target</strong>, not a fixed number<br>• How much exercise actually contributes to calorie burn<br>• Why cardio is a poor driver of <em>fat loss</em>, but a great driver of <em>weight management</em><br>• How many extra calories you really burn from adding muscle<br>• Strategies to keep NEAT high when you&#39;re tired from training<br>• And much more</p><p>IG: <strong>@drallanbacon</strong></p><p><br></p><p><strong>CHAPTERS</strong></p><p><br></p><p>00:43 Understanding Plateaus - Physiological and Psychological Aspects<br>02:06 Non-Scale Victories and Maintenance Phases<br>05:20 The All or Nothing Mentality<br>05:58 RP Strength and the RP Hypertrophy App<br>07:24 New Year&#39;s Resolutions and Identity<br>09:27 The &#39;I Don&#39;t Deserve It&#39; Belief<br>11:32 Dieting Seasons and Sustainable Eating<br>15:09 Addressing Fat Loss Plateaus<br>21:31 Calories In, Calories Out - The Debate<br>32:01 Understanding Calorie Needs and Variability<br>32:47 Setting Realistic Calorie Ranges for Fat Loss<br>33:55 Weekly Calorie Averages and Potential Pitfalls<br>37:23 Exercise and Calorie Burn - Myths and Realities<br>39:28 The Role of NEAT in Fat Loss<br>50:06 Building Sustainable Habits for Long-Term Success<br>55:27 Practical Tips for Increasing Daily Movement</p><p><br></p><p><strong>SUPPORT THE SHOW</strong></p><p><br></p><p>If this episode helped you, you can help me by:<br>• Subscribing and checking out more episodes<br>• Sharing it on your social media (tag me - I&#39;ll respond)<br>• Sending it to a friend who needs this</p><p><br></p><p><strong>FOLLOW ANDREW COATES</strong></p><p><br></p><p>Instagram: @andrewcoatesfitness<br><a href="https://www.andrewcoatesfitness.com" target="_new" rel="noopener">https://www.andrewcoatesfitness.com</a></p><p><br></p><p><strong>PARTNERS AND RESOURCES</strong></p><p><br></p><p><strong>RP Strength App (use code COATESRP)</strong><br><a href="https://www.rpstrength.com/coates" target="_new" rel="noopener">https://www.rpstrength.com/coates</a></p><p><strong>Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)</strong><br><a href="https://justbitememeals.com/" target="_new" rel="noopener">https://justbitememeals.com/</a></p><p><strong>MacrosFirst - FREE PREMIUM TRIAL</strong><br>Download MacrosFirst and during setup you’ll be asked <strong>“How did you hear about us?”</strong><br>Type in: <strong>ANDREW</strong></p><p><strong>KNKG Bags (15% off)</strong><br><a href="https://www.knkg.com/Andrew59676" target="_new" rel="noopener">https://www.knkg.com/Andrew59676</a></p><p><strong>Versa Gripps (discount link)</strong><br><a href="https://www.versagripps.com/andrewcoates" target="_new" rel="noopener">https://www.versagripps.com/andrewcoates</a></p><p><strong>TRAINHEROIC - FREE 90-DAY TRIAL (2 steps)</strong></p><ol><li><p>Go to <a href="https://www.trainheroic.com/liftfree" target="_new" rel="noopener">https://www.trainheroic.com/liftfree</a></p></li><li><p>Reply to the email you receive (or email <a href="" rel="noopener">[email protected]</a>) and let them know I sent you</p></li></ol>