I have no access to any caliper, and the only scale i have is at the gym. I was wondering how can you tell if you have plateaued? Do you notice it after not losing any weight after a month, or do you notice it, Im asking because im not sure if i reached a plateau, sure i was losing last week, so i wasnt sure if no loss this week isnt anything, but it will become a problem after "x"-amount of days.

Supa

I weigh myself daily, which may seem like I put a lot of importance on it, but actually the opposite is true. I'm consistent about it because any one day's reading is meaningless. In fact, I really believe even a three-day running average of weight is kind of meaningless. I don't look at anything less than a 7-day running average, in order to gage my weight trend. So, with that in mind, I'd have to see no weight/fat loss for a good 7 days straight to "diagnose" a fat loss plateau. Now, what to do about it is another thing. I've seen people be successful trying many ideas that all seem counter-intuitive, like a huge cheat day or taking a week off from training. Changes that seem to make sense to re-start fat loss, like cutting carbs further or calories further or adding more cardio... actually seem to provoke the body's defenses into holding on to fat harder.

Completely agree with gillisc. I would have said exact same thing.

Other ideas to try to jumpstart your fat loss -- switch up exercises. Increase cardio, decrease weight lifting, or visa versa. Or, swim instead of run, or visa versa. Or start HIIT instead of LISS, or visa versa.

When you hit a plateau, just need to shock your system with something it is not used to -- but keep smart about nutrition and its relationship to exercise.

That's what works for me.

There's a few ways that I do it -- you'll see 'em on my fitness webpage.

1. Weigh myself everyday
2. Pictures every week
3. Calipers every week (you can buy one for like 5 bucks on ebay)
4. mybodycomp.com every week

But I think the main thing is to be consistant. Sure, if the way you measure bf is a bit innacurate, that's ok as long as you do it consitantly to see if you're making progress.