Women 44 year old. Formely morbidly obese. I went from 160 Kgs to 80 Kgs in three years. Been maintaining for the last 6 years on 80-87 kgs. 1.70 meter. I can never seem to go lower without starving myself and its impossible to maintain. I tried every diet and everything i could think of to loose weight. I pretty much gave up and accepted I am never ever going to be thin and 85 kg is better than 160 kgs. 60 days ago I decided to stop smokng. I have resisted stopping smoking (I have smoked for 30 plus years) because I was afraid to gain more weight. Me and my partner stopped cold-turkey. I was a very heavy smoker. More than 60 sigarettes a day. Have not smoked since then and doing fine. ( I used meditation technique to help me stop smoking and visualisation) But then I started to gain weight! I ballooned to 90 kg and decided I needed to do something and that something was not smoking again. After trying every diet I knew what did not work. But trust me if you are desperate you will do it even if you know it will not work. I still have a brand new bottle of the mable sirup in my fridge to go on the master cleanse detox (if I get desperate enough). I knew that a low-carb approach seemed to work best for me. I can not afford to go on a starvation diet I need to eat healthy and enough. (I am severly anemic) but needed something to control my eating and not gain weight. I do not care if I don't loose a lot of weight as long as I do not gain it and loose something. The first week I did Low carb high fat. Worked pretty good I seemed to loose a lot of weight which I gained all back the next week plus more. So this was not it. I went nuts on cheese I think. I ate a lot of cheeses fromn all over the world and lots of nuts! I love nuts and cheese. I poured cheese sauces over everything. Too much fat obviously. I felt so hungry. So then I decided to do paleo kind of diet but with diary. I did not realise diary was not allowed. And I have read 3 of the paleo books, wheat belly and what else.Must have missed this. I still eat some cheese but decided once i have eaten it all will not buy it anymore. Maybe will help. I am not loosing weight- I think. I think I have lost in the last 3 weeks maybe one kg. My weight seems to fluxtuate. My clothes still dont fit so don't think there is any improvement. I eat when I get hungry - around 11.00 - breakfast/lunch consisting of 3 mini quiches with vegetables (10 gram of proteine each). I drink 1 cup of coffee in the morning and lemon ginger tea the rest of the day. in the evening I eat meat/fish and lots of veggies. I do not eat fruits and very little carbs. Maybe very rarely some strawberries. I have stopped snacking. I use butter and olive oil to fry up my meats/fish/eggs. I use lots of supplements: vitamne d, kelp, multivitamne, vitamine c, magnesium/zink/calcium , vimamine b complex and when I can stomach it fish oil (it taste gross imo). I also use regularly superfood from Dr. Schultze (amazing stuff). Still it is frustrating that my weight does not drop. I would like it too even if its very slowly but I feel I can not eat even less. I do not eat a huge piece of meat. Maybe a piece as big as my fist. I also walk now 3 x a days on my treadmill for 30 min and for hours in the weekend. I work 12 hours a day and take care of my household. What more can I tweak to get my body to loose weight? I have been thinking of trying a fat fast like descriped in atkins. You eat only 1000 kal over a day coonsisting of foods made of mostly fat (brie,Macadeia nuts etc). This to force your body into fat burning mode. It seems for me to loose weight I have to stop eating at all and fast for days and days.. otherwise my weight does not budge. This is how I have lost most of my weight. Starvations and refeeds periods.
I am trying very hard not to balloon or I am afraid I will start smoking again. I rather smoke than become obese again.
Ok, this was a lot to take in all at once, but I think I got the gist. (Not to be a jerk, but please... paragraphs help. Makes it easier to read.)
You said that low carb has worked well for you before, but then you basically binged on nuts and cheese. I can't think of any low carb plans that allow this - especially in the beginning. Even Atkins limits cheese in the beginning to 1 or 2 oz per day (I don't remember the exact amount without digging my book out, but it was one of the two.) Large amounts of dairy stalls many people and it doesn't seem to have anything to do with the fat because they can lose with large amounts of other fats. Also, I know a lot of people on low carb diets who stall or gain with large amounts of nuts.
If it were me, I'd restart low carb, limit dairy, limit or eliminate nuts, use other fats (coconut oil, butter, ghee, olive oil, lard, etc.) and see where that gets you.
Maybe you need to gain some muscle to increase your metabolism. I would start to do some strength training, and I would also go with everyone else's suggestions about low carb
Good luck to you. I think it is amazing that you've managed to lose so much weight and keep it off for so long.
As you have recently found out, nicotine is a fat loss drug, but of course with lots of nasty side effects that most people would rather not have. So your set point without it is likely going to be a bit higher than it was with it. Before you cave and go all the way back to smoking, try a few months of other things, and if you really don't feel like you can do it, try nicotine gum or a patch. Having a dependency on the non-smoked version is the lesser of two evils.
I don't think 2 weeks is enough to experiment with Low Carb, going through withdrawal from cigarettes your hormones and weight are going to fluctuate a lot for a while, from 60+ cigs per day to zero is a big adjustment. Really read the Atkins book, ignore the bits about fake sugars and net carbs, and favor pastured ruminants for meat, but really do an induction, and then go through the phases. Paleo isn't necessarily low carb, but a low carb version with a meat, seafood, veg, and animal fat base can be helpful until your liver isn't overloaded and your metabolism normalizes enough to tolerate sugars better.
Likely your liver and muscle mitochondria could use a tune-up. 4 Hour Body had some interesting things to say about targeted high intensity workouts for just a minute or two before and after meals to increase muscle insulin sensitivity. Your magnesium is likely depleted, and fresh vegetable juice and Epsom salt baths can help with that. Supplements like NAC, dandelion, nettle, and milk thistle might help too. Good luck, and awesome job quitting smoking. I think patience will pay off, the longer you had a habit the longer it takes for the body to recover from it, so think in terms of months and years, rather than days and weeks.
Based on the info provided, If weight loss is your goal, get rid of hyper palatable foods. It sounds like nuts and cheese are hyper palatable. I had a client just like that, she could do great on meat and veggies, but give her a bag of almonds, and it was gone. I also love almond butter and can kill a whole jar in a day or so. By getting rid of those things, it allows you to focus on healthier options. If you just do meat and veggies, it is much harder to over eat. I would also look and doing some intervals on your treadmill instead of just walking. Run on it as fast as you can for maybe 20 seconds, then walk the next minute or so. Then rinse and repeat for 20 to 30 minutes. That will stimulate fat burning far more than steady state walking. Mix in an intermittent fast about once per week to 10 days. Maybe do some strength training as well. Anyway, congrats on losing the initial weight, and for quitting smoking. Not smoking is far healthier than losing weight anyway. Good luck.
First of all, you have gone from a 160kg smoker to a 90kg non-smoker. So that alone should buy you an extra 20 years at least to figure all this stuff out. Relax and celebrate every day.
Second, you may not get to be model-thin. Some paleo folks go from huge to skinny, but I don't think that's typical. Paleo is mostly about health, so I'd recommend eating healthfully and letting the chips fall where they may. You'll probably tweak and slowly drop back down a bit.
Third, the lemonade cleanse stuff is useless. I know several who have done it. Ten days later you've lost a few kg and are bedridden because of starvation and exhaustion. Thirty days later you're back where you started. Whatever long term lifestyle is right for you is what you should be doing starting now. Forget the crash stuff, which doesn't teach you how to succeed in the long run, and so fails in the long run.
Fourth, of course everybody else is right. Remove the nuts and dairy. Meat and veggies is a very good start. You probably don't need all those pills either. Vitamin D and some Magnesium, maybe Kelp if your meat doesn't include fish.
First, congrats on losing so much weight and quitting a 3 pack a day cigarette habit. I used to smoke and know how hard it is to quit.
You did not talk about exercise, and that was the key for me to lose weight and change my body composition. They say the battle is 80-90% diet, but I actually don't agree. Without an exercise regimen my weight and "shape" just don't go beyond a certain level.
Beyond just burning calories, I think that regular exercise fundamentally changes the way your body stores and uses energy. Without exercise it is possible to get into a vicious cycle of easily storing fat but only burning fat with difficulty. You eat less and less, but your body gets more and more efficient at storing fat. With regular exercise, your body "learns" to tap into your energy stores and then adapts to burn more fat and store it less.
The type of exercise that worked for me (and works for many people for fat loss and body composition improvements) is brief, high-intensity exercise about 3 times per week. This usually means just 20-30 minutes three times a week to start with. On the other days do something low intensity like walking. High intensity means just that, very intense, your maximum effort. People do kettlebells, calisthenics, sprints, weights, etc. but always on an intense, interval regimen.
If you are overweight and a recent heavy smoker I gather that maybe you have not been exercising, and so are starting from scratch, but that is ok too. Sign up at a gym or get with some friends who also want to start exercising and do it together.
Stick to low carb paleo in terms of diet. Learn about Seth Robert's way of causing appetite suppression.
I came in to all of this as a 285lb ex-smoker and I am at 175lbs now. Seth's technique stopped the crazy hunger, and that let me figure out what I should be putting into my mouth.
One of the keys though, is, you've got to stop freaking out and changing everything every few weeks. Put a reasonable plan into place and hold to it. I got really good results, but the urge to eke out more weight loss had me trying intermittent fasting, possibly going too low on carbs (I am not averse to ketosis, but even ketogenic diets have a few carbs in them), and definitely too calorie deficient for too long. That maple syrup is just going to make you worse in the long run- setting you up for increased appetite and cravings long after you've completed whatever scam diet it is part of.
If you always have something in your crock pot (preferably fatty meats like brisket or pork shoulder) and you make a commitment to eat that first when hunger strikes, you'll find the cravings leave quicker and stay away longer too- even if the cravings are for sweets.
Try to be patient. Once you experience appetite suppression you'll find you can count calories and create a nice little calorie deficit. You will need to eat for nutrition, especially making sure you get enough protein to maintain your muscle.
firstly, congrats! you have made an enormous life change! so don't give up now.
i would recommend seeing a nutritionist. i know they are "conventional wisdom" (unless you can afford a paleo practitioner), but they could help you get into a workable routine that is not so deprivational. sometimes after years of starvation/fad diets, we just need someone else to help remind us what normal is, especially if you have lost so much weight.
my three other thoughts: are you still on the smoking medicine? that could easily cause problems. also, have you had your thyroid checked or gotten a physical since you lost so much weight? lots could have changed since then! and thirdly, how's your sleep? sleep can wreck your weight loss. good luck, and don't give up!
Some people have problems loosing weight. For me just getting rid of carbs seems not to be working. I just maintain my weight, looks like for some people there is no way to get rid of extra weight without calorie restriction and right kind of exercise (but you should achieve ketosis first!)
You have to spend at least couple of weeks to switch your body to ketosis mode (i.e. < 20 grams of carbs per day, calorie restriction and short high intensity exercise on empty stomach).
Coconut oil might help, it doesn't get stored as fat, gets converted to energy and ketones.
Intermittent fasting - twice a week eat between 2 pm and 6 pm. The only exercise necessary - 30 minutes high intensity resistance training on fasting days two hours before breaking fast. This helps to burn glycogen and facilitates ketoadaptation.
This is greatly described by Richard Nikoley and Mark Sisson.
Quit reading about half way because of the poor formatting. But there is good research that shows that nicotine blunts the estrogen receptors in fat cells, particularly in women. Estrogen is very lipogenic (and fat is very estrogenic) so you get in a vicious cycle. Nicotine gum could help by giving you nicotine without the bad parts of smoking. Also you might want to go on a serious estrogen detox.