How do you break through a plateau?

SailingMike

I have hit a hard plateau for the past 2+ weeks. I am looking for your ideas and successes on breaking through. This is what I have tried:

1. increasing exercise
2. Decreasing calories (never below 1200)
3. Increasing calories (300 +/-)

Any other ideas? What has worked for you?

THANK YOU!

kcgslp

Try a completely different type of exercise. Mix it up a bit. Your body has gotten comfortable with what you are doing and needs to be shocked a little.

alexa_image

I have read a lot about zig zag dieting to confuse your body, that works,
And also I hit a plateau myself, I used Shakeology, it helps you lose weight, get energized
I'm using it on a daily basis as my breakfast, the healthiest meal of the day!
Good luck

butterflimom

Cutting my sugars and carbs down is what worked best for me and my husband. I am slowing adding some back in after 3 weeks of limiting them very low. Weight loss is slow, but steady. Also increasing fiber and water to clean out your system can help.
Good luck!

vim_n_vigor

If you have done all of thost things in the last two weeks, you aren't giving your body a chance to catch up. Depending on your exercise routine, you may want to go light for a week or so and up your calories a bit at the same time. I can't see your profile, so I am guessing you are a guy. 1200 calories is probably way to low for you. Guys need more calories.

CountryDevil

I am trying to work though one now. The last one I hit I upped my calories by 300 and either added an extra workout somewhere or added 10 mins to it. been dong that for the last few days and have seen a little movement, but not much.

One thing I have have always done to is eat at least half my calories back that I burn. May change this up a bit and only take in a little bit of protein after each workout with very little calories. Not sure if this will work, but different people will have different views on this.

joejccva71

1. Make sure you know what your TDEE is in a 24 hour period. This is your total daily energy expedenture which is composed of your BMR + TEA + TEF.

2. Make sure you are eating a proper deficit of 20% below that TDEE.
3. Make sure you are hitting your minimum protein and fat macros each day.
4. Make sure you are getting enough sleep at night. 6 hours minimum
5. Make sure you are drinking enough water.

Also try to cycle your carbs while doing high intensity pump training (high reps, lower weight). Few days out of the week go no more than 50g of carbs, then have refeed days while still having a calorie deficit under your TDEE.

Let me know if you have any questions.

melsinct

I am a 2 month plateau survivor

It seems like everyone has the same advice for plateaus, but what works for some may not work for others. Also, you need to give your body a chance to respond to your changes- at least a week or two for each change you make. For me, zig zagging and changing up my workout routine did squat. I was still plateauing. The only thing that broke mine was eating more. I upped my calories by 400/day and in about a week I started losing again. You really have to try different methods and see what your body responds to, e.g. if you start zig zagging, give it a week or two before you give up and try something else.

SailingMike

Lots of good info folks! Thanks

KarmaxKitty

1. drink LOADS of water
2. Increase your protein.
3. Maintain your minimum fat.
4. decrease sodium and sugar.
5. most important part? BUST THE BARRIER DOWN!!!! Up the intensity and or length of your work outs. You body more than likely got used to everything. Confuse your body, and it will jumpstart the loss again.