Methodology

How to Break a Fat Loss Plateau

Francesco Zen, founder of ZTraining · Last updated June 19, 2026

The reset sequence

Two to three days off

Sometimes longer, depending on how compromised recovery has become. This isn't a reward, it's the first active step in breaking the plateau.

A short detox

Lowering protein and increasing low glycemic carbohydrates during this window supports the reset rather than working against it.

Reassess, then restart

This is usually enough to reset the system. From there, the plan moves back into a fat loss or body recomposition programme, picking up with a body that's actually ready to respond again.

Why this works better than restricting further

Pushing harder against a plateau that's actually caused by cortisol or a suppressed metabolism only deepens the problem. A short, structured reset addresses the actual cause instead. Weight loss programmes in the traditional sense are avoided entirely here, they tend to be short term focused and ultimately ineffective. Fat loss, approached this way, is both easier and faster over time.

Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.