Plateau how to break?

obeseto13point1

I exercise alot- currently average burn around 4,000 calories per week based of of my hrm (lots of running and biking, group power for weight lifting 1-3x a week, zumba occasionally) I lost most of my weight by eating 1200ish calories and rarely eating exercise calories. The beginning of the year I was stuck around 180, I upped my calories a little to 1400-1600ish and got to 169, and have been stuck between 169-172 for 3 months! The last 1.5-2 weeks I have decided to increase my calories (upped them to 1600 AND eat most of ex cals) and up my protein- aiming for 160g a day, which is seeming impossible btw lol. I was wondering if anyone else is in the same boat and if upping calories and protein worked or not and how long it took.

juliaamilee

Same boat here, almost a year stuck! I have recently tried eating back the calories and gained 6 pounds. So, I am no help at a loss. Stuck between 164 and 169. I hve lost 50. now just stuck. i do exercise burn at the moment 300-400 daily because I am teaching a class in the evenings which will bedone this weekend then I am kicking up the exercise. Changing it all up.

jillystjohn

I was stuck too and typically burn 8000-10000 calories a week exercising. Upping my intake of low glycemic index veggies, eliminating sugar (fruit included) as well as grains was really helpful, as was changing my workout styles to include more high-intensity intervals some days as opposed to traditional cardio and group "body pump" style classes. I try not to eat my exercise calories but every now and then have a downward spiral day. Good luck.

RuthieCass

Try eating only a portion of your exercise calories back. 1/2-3/4.