Weight Loss Plateau and Calorie Adaptation

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    I’ve been running and training on a regular basis now for about 3 years. I want to get down to 190lbs this off season and I will need to lose about 20-25 lbs. I’ve found it difficult to drop weight on a regular basis. I’m assuming it has to do with the way my body has adapted to the effort and has become more efficient at burning calories. I don’t want to drop anymore calories, I’m currently around 2500 per day (6’1). I also am in the weight room 4-5 days a week along with one of the race weight programs for triathlon. Should I be doing my runs harder, getting to a higher BPM? More calories? Less Calories? Any suggestions would be great. I recently downloaded Matt’s DQS app and started reading his race weight book as well. Thanks


    You are on the right track with utilizing Matt’s DQS app, as well as reading his book. Nutrition is so specific to each individual so you’ll most likely have to experiment with how your body responds to dietary changes.

    A great place to begin is to focus is with increasing your protein and avoiding processed foods. Making dietary changes does take some time so allow yourself some grace. Most of the time it’s easiest to focus on making 1 or 2 small changes at a time so you don’t feel so overwhelmed. Making the healthiest choices that you can, while tracking your food in Matt’s app will help set up a healthier mindset when choosing how you are fueling your body.

    I hope that helps!


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