Sorry...another weight loss question. Annoying, I know. I'm just so frustrated.
I'm 32, 5'4" and weigh 145lbs. I have been at this weight forever. I've had two babies, gained and lost 45lbs with each pregnancy. I've weighed 145lbs since shortly after getting married. I started eating a whole foods diet in Nov. '11. I started eating paleo Feb. '12. I have lost about 7lbs since January (got up to 152 after holiday). I do xfit class 2x a week and do weight training and intervals 4x a week (xfit style). I feel like I'm burning out and my weight loss has stalled. I know my body has changed somewhat....I'm stronger and I look a little bit better, but I'm nowhere near where I want to be. I feel like I have a layer of fat that just isn't going away, especially my arms and stomach. I know you're going to ask what I eat, so I'll give you an average day.
Morning: Coffee w/ heavy cream. 2 eggs scrambled with ghee and spinach afternoon: leftover dinner....cobb salad (greens, egg, avocado, almonds, chicken, bacon) snack: piece of fruit, maybe a piece of dark chocolate, maybe decaf w/ cream, maybe an avocado or hard-boiled egg, just depends dinner: chicken and tomato soup with coconut milk (a paleo recipe)
That's pretty much an average day. For full disclosure, I do have SAD binges. Every weekend my husband and I go out to dinner or get together with friends. I will have wine and some other crap. This is about 1x a week. Lately I have also binged on wine and chocolate chips. While I know these things are crappy to eat, I wonder if they could completely stall my weight loss or inhibit me from losing this fat regardless of all my other hard work.
Two more things....I do not eat any red meat except for bacon. Long story. It might change in the future, but not anytime soon, most likely. Also, I have had my thyroid, progesterone, estrogen, and testosterone checked and I'm fine.
Any insight into this would help me! Thanks!!
Edit- I wanted to add that I did very well with paleo in the beginning. I was eating a lot of fruit in the beginning and felt great. At some point I started to feel tired a lot and it was suggested that I add more fat and cut out the fruit. I think I went a bit overboard with that advice looking back on it. I think losing the fruit made me feel deprived. Maybe dropping some of the fat and adding fruit in moderation would help...
Drop the metcon stuff for a while. Weight training is plenty of stress to deal with while trying to lose fat. Your stated typical foods sound great.
And stop eating crap. You know better. One day a week can easily wreck what you're otherwise working so hard for.
It's been 3 months and you've made some progress. That's awesome, but weight loss comes in spurts. If you continue eating well and exercising hard for the next year and are at the same place, then you might have a real problem. But I don't think that will happen. Keep it up and the weight will come off.
Toxins. Read about Dave Asprey's work and the Bulletproof diet. The general idea is that our standard diet is laced with molds from the food supply.
Here's a good post including easy-to-follow graphics:
Come home and drink a quarter cup or a half cup of MCT oil. You body will favor the fats in the MCT oil over the other fats, and less of the bad stuff will become a part of your body.
For serious weight loss
If you're upset, and committed to losing weight - if you really want to loose weight, you can also start doing Intermittent Fasting, where you drink only coffee (with fat from coconut oil or unsalted grass fed butter - no cream) until about 2pm every day, then eat as much as you want until 10pm.
The fats in the coffee help your brain and body function during fasting, its really not so bad.
The food sounds good, though maybe a little high in fat. Track your calories (weigh and measure) and drop you calories by 10% (preferably from the fat portion) and see how that goes after 6 weeks. Yeah , and if the cardio is > 30 mins long or is really intense then drop that. Get plenty of rest and enjoy the positive changes you are making inside :-)
I had the same issue! I worked out all the time and ate well but was not loosing any weight. I too was slipping up about once a week and bingeing on crap. I finally started intermittent fasting and counting calories and am doing so much better. I stopped doing P90X and took up running instead. Also replacing some of the animal fats with coconut fat helped me personally.
I agree with what Paul R said about tracking but I don't think you have to do it long term. I had started gaining weight (not just not losing!) after losing 10 pounds. So after a freaky month of my pants getting tighter and tighter I decided to track my food intake for a week to check in on what I was eating. I was sort of shocked at just how much I was eating. My full-o-meter must be broken! So once I had a baseline and knew what I was consuming I was then able to tweak my diet. I decided to stop adding fat to my already naturally fatty meals, I stopped snacking on nuts all day, and now focus on 3 solid meals and a snack. It feels right and even feels more 'paleo'.
I also didn't quite drinking all together. I think that is bogus advice. This diet should be livable not a torment and drinking is a small but valued part of my life. So I have a drink approximately twice a week and try and make it as 'healthful' as I can by keeping it to a gluten free low glycemic reaction booze choice like wine or potato vodka with soda and lime.
So basically I recommend looking at your food over all and maybe chilling on the exercize a bit. It sounds like you may be over doing it. Go and enjoy your life, don't spend it all in the gym. Just my 4 cents (inflation).
I'll keep it short and simple: If your weight loss has stalled, then you have reached a point where you caloric intake combined with your activity is at level that maintains your weight. You need to get yourself back into a deficit. Cut back on the calories. Looks like an easy way for you to do that is drop some of the fat.
As an example, in your leftover salad, drop the bacon or the avocado, you don't need two sources of fat (and that is not counting the dressing).
I would definitely not do more w/ the exercise. In fact, I would probably dial that down a bit. May help with your stress levels, and may be doing more harm than good.
If you still are not losing any weight, than you are gonna need to log your food, and see where are you. You list your food, but who knows how much... Easy to be eating way more than you think, so you might have to start measuring.
with your chosen exercise routine you're really stressing your CNS, and coupled with a little calorie restriction and low carbs, it can leave you spinning your wheels. I would suggest taking a little respite of about a week, only walking and other light exercise. keep your diet clean but not so strict. This will help reset you metabolically. Then I would suggest doing a hard cut if you're up for it. You'll need some tunnel vision to stick it out, just start and finish and no exceptions. If you can make it three weeks you'll build great positive momentum to kick start fat loss and lose a lot of body fat. Then, after three weeks you can ease up on the strict dieting and rigorous exercise a little, so you don't destroy yourself and are able to keep the weight off and maintain a slow, steady rate of weight loss.
For three weeks you should be doing upper body (2x per week) and lower body workouts (2x per week) in interval fashion (20-30 minutes) and HIIT exercise pre or post workout (20 minutes) with a 5 minute jog to cool down.
After your week of RandR that I suggest you take, you'll be amped to kick the exercise into high gear, and after 21 days you'll be ready to take it down a notch for a little recovery phase.
As for the diet, I'd seriously stick to just leaner meat/fish/eggs (no more than 2 a day) and non starchy vegetables, with some nuts thrown in (no more than 30grams a day). Throw in some fruit every third day as well. You can throw in a protein shake, 1/2C cottage cheese or greek yogurt between meals if you're hungry (10-30g protein, 0-5g carbs).
That's what I would do if I really wanted to kick start some weight loss and had more than 10lbs to lose. After three weeks you can increase the fat and carbs but maintain a slight caloric deficit to keep the weight off. ONce you've reached your goal weight, just work to maintain, and that's the easy part.
I'm in the same boat - just starting Paleo - have done lower-carb for years. I feel like it depends what book you read on Paleo as to what's OK. I'm having a tough time giving up coffee (1-2 cups a day) with a little cream and 2 sweet n lows. I know - toxins in the Sweet & Low - trying to cut back. I also cannot live without a little wine a few nights a week.
My day today:
Breakfast: Leftover chicken w/spinach & mushrooms in a lemon sauce Lunch: Mixed garden salad with light dressing (not paleo but I was out so I did the best I could) and grilled chicken Snacks: A few nuts, blackberries, an orange. Coffee with cream & 2 sweet n lows Dinner: Paleo Meatloaf & Veggies & maybe a little white wine
Is this horrible for a newb?! I'm counting about 1200-1400 calories here.
I also workout at the gym 3x a week with weights and cardio for about an hour total each time.