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Paleo & Weight Loss

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Updated September 16, 2014 at 8:11 PM
Created July 04, 2013 at 11:57 PM

Hello, I've been strict paleo/clean eating for months now. I also CrossFit at least 5 times a week plus ride my bike as often as possible. I started out at 133 (my goal weight is 125 which I've been before). I went up to 143 lbs. over the past few months, but just last week I was 138, and now I'm 144! I'm getting so frustrated. How do I lose this weight? It's mostly all in my stomach because my arms & legs look pretty good.

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0 · March 18, 2014 at 2:25 AM

I understand the raised insulin and cortisol stalling out weight loss but I've never heard that muscle mass *decreases* bone density. That doesn't seem to make sense?

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880 · July 08, 2013 at 1:16 PM

your cortisol is through the roof because you're tearing your body apart through exercise.

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880 · July 08, 2013 at 1:16 PM

Seconded. Overtraining on cardio (whether it's HIIT or endurance) is extremely common among people hoping to lose weight. Keep in mind that you won't ever really burn enough calories through exercise to make up your caloric deficit needed to lose body fat; even if you exercise long enough to do so, your body will naturally push you to consume enough food to match the exercise-induced deficit. Body fat loss mainly comes from hormone production, as hormones that promote muscle growth and limit hunger get your body into a state that naturally uses body fat for fuel. You can't hit that state if

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5 Answers

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1169 · July 06, 2013 at 7:53 AM

I would suggest ditch most of the exercise except an occasional walk and just concentrate on the food.

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2097 · July 05, 2013 at 2:07 AM

thing 1- http://www.fitocracy.com/knowledge/why-weight-loss-is-not-the-king-of-achievements/

for your perusal- even if you dont feel like reading it all a quick glance at the pictures alone will suffice to tell the story. Basically dont focus on your scale weight. Take measurements and judge your progress by that and by how much better your clothes are fitting and by what you see in the mirror. Scale-weight can flucuate up and down for dozens of reasons particularly for women and just isnt a great metric to go by alot of the times.

thing 2- if you truly are not seeing a change in body "size" and composition and youve double-checked your caloric intake to make sure youre eating enough to fuel your activities (ie-enough carbs) while still at a caloric deficit then it could be that youre doing too much cardio and glycogen depleting exercises and not giving your body enough time to recuperate thereby raising your stress hormones and putting a stop to the weight/fat loss.

It takes some experimentation and tweaking to arrive at that delicate balance that works for "you". But dont let the scale discourage you! Make some adjustments.. -maybe back-off of the crossfitting a tad. Try cutting it down to 3 x week max and continue with your lower intensity. walking/biking/hiking at leisurely-ish pace. And make sure you grab a measuring tape!

Good luck :) hope these 2 ?? help a little. edit-oh yeah...1 more thing..! http://paleozonenutrition.com/2013/02/20/low-carb-paleo-crossfit-not-losing-weight-my-recommendations/

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880 · July 08, 2013 at 1:16 PM

your cortisol is through the roof because you're tearing your body apart through exercise.

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 08, 2013 at 1:16 PM

Seconded. Overtraining on cardio (whether it's HIIT or endurance) is extremely common among people hoping to lose weight. Keep in mind that you won't ever really burn enough calories through exercise to make up your caloric deficit needed to lose body fat; even if you exercise long enough to do so, your body will naturally push you to consume enough food to match the exercise-induced deficit. Body fat loss mainly comes from hormone production, as hormones that promote muscle growth and limit hunger get your body into a state that naturally uses body fat for fuel. You can't hit that state if

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288 · July 30, 2013 at 5:13 AM

In this post by Everyday Paleo, their client went from big and squashy at 155 lb, to lean and muscular at 155 lb. Weight is a terrible measurement of health.

And all that cardio is most likely backfiring, putting your body in a state where it is desperately storing fat for the next stressful run.

But wait. By acting now, you too can lose muscle mass. That’s right. No more muscle because too much steady-state cardio triggers the loss of muscle. This seems to be a two-fold mechanism, with heightened and sustained cortisol levels triggering muscle loss, which upregulates myostatin, a potent destroyer of muscle tissue. Oh yeah — say good bye to bone density too — it declines with the muscle mass and strength. And long-term health? Out the window as well. The percentage of muscle mass is an independent indicator of health. Lose muscle, lose bone, lose health—all in this nifty little package.

When sewn together, these phenomena coordinate a symphony of fat gain for most females. After a month—or three—of cardio surpassing the 20 hours-per-week mark, fat-burning is at an astonishing low, and fat cells await an onslaught of calories to store. The combination of elevated insulin and cortisol would not only make you fat, but creates new fat cells so that you can become fatter than ever.

(From Women Running into Trouble by John Kiefer)

E32abdc9a483de43def522faf81ed4e9
0 · March 18, 2014 at 2:25 AM

I understand the raised insulin and cortisol stalling out weight loss but I've never heard that muscle mass *decreases* bone density. That doesn't seem to make sense?

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877 · July 05, 2013 at 10:21 PM

Are you eating more than you think you are? You might be hungry thanks to your intense work out sessions, causing you to chow down on more than you think... I'd take note of everything going into your mouth. Another thing, are you having regular bowel movements... Are you eating a lot of salt?

I actually never weigh myself for this very reason, the number of the scale changes SOOOOO very much, it would drive me CRAZY if I weighed myself often! Try and go a few weeks without weighing yourself. Instead eat when you're hungry, stop when you're full and gage your success by how your clothes fit.

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180 · July 05, 2013 at 9:08 PM

My weight loss stalled out when I was overtraining (for me that was running 5-6x/week, walking everywhere and weight training 4x week). It was way too much and I was also not eating enough to support the amount of training I was doing. I cut back and it helped.

Also, like mary said, don't get obsessed with a number. I was hooked on getting to 125 while I was 130 last summer. In retrospect, I looked great at 130 and didn't need to get to 125 at all.

Let your body do its thing. Just because you have been 125lbs before, doesn't mean your body is comfortable/functions the best at that weight

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