I am new to Paleo and have made this plan by reading blogs/articles/websites. I want to make sure i'm on the right track. i'm 5'5 and about 140 pounds and want to lose weight, and fat!
I am working out at the gym 3-4 times a week doing 30 minute heavy weight sessions. Sometimes i'll also do a sprint session. I also walk first thing in the morning before breakfast for an hour.
My diet is around 1200 cal per day. 60percent from fat, 30 protein and 10 carbs.I eat about 4 times a day.
Since doing this i have been far more energetic and have great sleeps but don't seem to have lost much weight.
How does this look, can anyone offer me any suggestions?
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Welcome aboard and great job!
Cliff has given some great advice in my opinion. I just wanted to let you know that I too once took in too few calories, not on purpose though, but because I was eating so low carb that I turned off my appetite. I literally couldn't force myself to eat. I think the combo of too few calories and to few carbs really took a tole on my thyroid function. So, I second the PWO carbs.
I just want to add that everyone is different. I think it would be a more level playing field in terms of diet and nutrition recommendations if we all hadn't already messed ourselves up with every diet under the sun. This said, I just wanted to add that plans are great and all, just be loose enough to change the plan up a bit if it's not working how you'd like.
Hi! I am also 5'5" and back in December I weighed 142. I carry most of my weight internally/around my stomach, so I appeared to be "thin" even though my body fat % was around 26%. Since doing CrossFit and Paleo, I am now 128 lbs. and my body fat % is around 21%. For me cutting out grains, of course, but the SUGAR was key! I was over eating on fruit. Pre WOD I have a hard boiled egg. Afterwards I have my post WOD shake-
And during the day I'll eat grilled chicken or steak, veggies like broccoli, asparagus, peppers. Healthy fats like onlives, coconut milk & oil, and almonds. I limit my fruit intake to berries. I eat around 1400 calories a day. I keep my protein at 100 grams a day, healthy fats at about 70 grams, and carbs around 50 grams. I think that is a good ratio for someone our size. I use Fitday.com to keep track.
Well the first thing I would do is add in a significant amount more carbs specifically PWO. ATM you get 30g of carb a day which is far to little for your exercise load. 1200 cals seems extremely low as well and imo is a borderline starvation diet with your exercise regimen. Sometimes eating so little can stall weight loss.
How long have you been following this plan?
The key is everyone is different. I for one do very well on very few carbs in my diet I have been low carb for a very long time, I work long days outside in a physically demanding job and I never lack for energy and I put guys on my crew 20 years younger than I am to shame. Best to experiment and try different things for at least a couple weeks at a time and see what works best for you. There is no 'one size fits all' on paleo.
Eat healthy, get good sleep, get some sun and learn to listen to your body, it may only be whispering to you now but as you continue with the paleo Lifestyle your body will begin to talk to you loud and clear :)
You're starving yourself on the 1200 cals/day. You gotta eat to get your metabolism to start burning. 30 minute workouts are also on the long side unless it's really relaxed heavy lifting where you're spending most of your time sitting down between sets. For example, yesterday was a heavy, high-volume day for me. The total time I was working out was an hour. However, It was basically a set of 3 or 5 that took about 20 seconds and then I'd sit down for 3-4 minutes between sets. So I really wasn't spending much time actually moving weights.
I see that you used to be on a 500 cal diet with 1.5 hour cardio. I'm glad to see you embrace the paleo style eating with less (I'd argue no) cardio. If you just keep upping your calories and resting more you'll see even bigger improvements. It's hard to believe, but it's true, real life is nothing like the Biggest Loser, those people lose weight in spite of their (over) training and (under) eating, not be cause of it.
Really nice like http://healthyselfnutrition.com
thanks for the response i've been doing this for about 3 weeks but I want to point out that before this i was working out 1.5 hours cardio a day and only eating about 500 cals thinking the lower i went the more i would lose but i could not lose anything!
So in saying that i am a bit scared to jump calories up too high straight away? I'm assuming my metabolism is a bit out of wack!\
carbs PWO is a good idea and i've been reading more about that recently so will give it a go