From my previous post I had. The chance to take a closer look at my diet
The first week I lost 2,5kgs, the 2nd I lost 2kgs and this week I just lost 1, now, of course is not measured with any tool except for a scale, but I think this small loss compared to the beginning results could be simplified in those critical factors:
I used snack bars while traveling instead of 5 almonds, I'm absolutely sugar free and when I took them I felt immediately the glycogen rush, I felt like galvanized and after 2/3 minutes this effect passed, so it's totally a food to avoid.
On binge day I exaggerated, I took too many food calories without doing any kind of exercise and I had a lot of cola ( with a lot of calories and sugar) I measured my weight and I didn't lost a gram for 4 days...but on Saturday I really went nuts
I didn't took enough fats in my diet, now I implemented salmon and walnut butter on a celery stick before bed.
I'm not a real fan of not counting calories but more or less I double check the veggies I eat with the meat I eat ( with chicken breast I use potatoes when I feel a bit down) but with salmon I just use broccolis
Also, I didn't slept well in the previous week and I'm a huge believer that this affected the current week, I think that the previous errors ruined one week and 1 kg lost it's the minimum amount lost if you do something wrong and skip critical key factors like 8 hrs of sleep
Also, thanks to justhamade, I will also make air squats prior to dinner
You guys had plateaued before?