5'3" and 135 lbs. 36 years old, five kids. Have thick upper arms, saddlebags and love handles. Not lean.
Primal for last 12 months, between 50-80g carbs for last 6 months. In ketosis, with a cheat carb day every 10-12 days. Consistently eat about 2000 calories a day. Hate life when I go below that. On the other hand, hate life with this big butt. Am willing to suck it up and starve if that's the problem.
Morning: Bulletproof coffee. (Does this count as IF?) Afternoon: Dinner leftovers, sometimes bigass salad w/ avocado or scrambled eggs & bacon. Dinner: Protein, wine, green veggie, cauliflower, salad, 85% chocolate.
Mon Fri take HIIT class at the gym.
Pity me, I feel flabby and unsexy! Was an effortless 120lbs, size 4-6 with flat tummy in my 20's. Okay with the saddlebags forever, but the big butt and muffin top are stressing me out. Hubby makes comments. Feel unsexy.
Just want to be a size 8. Am small boned. This can't be too much to ask.
Some thoughts: You have a tough plate with 5 kids but...
1) Cut out IF (intermittent fasting). Some research shows that IF for females (human and animals) makes glucose tolerance WORSE but is better for men.
2) Stress reduction and cortisol normalization. Consider meditation like emwave for Desktop by HeartMath Institute. Make sure you're sleeping in a dark room. Use free Flux program for the computer. Shut off all digital media 1 hour before bedtime. Use blue-blocking lights (amber color)as nightlights if you have to get up during the night. https://www.lowbluelights.com/index.asp?
3) Intense training (like weight lifting) for 30-60 minutes a week maximum twice a week. Too much intense exercise will increase cortisol and burn out the adrenals. Do not do cardio - just walk (NO JOGGING/RUNNING). Hubby and I hated cardio and GAINED weight with it.
4) Do low-level and fun activity like walking with kids in park - especially with nature - parks, etc. This will help with stress reduction.
5) Do 2 carb refeeds a week - ideally on your intense training days (post work-out). MDA - great posts (recent: http://www.marksdailyapple.com/dear-mark-should-i-increase-carb-intake-for-weight-loss/#axzz22LnOtoKk
Consider upping your daily carbs to 75-125 g/day, and increasing by another 50 g on carb refeed days. Play around with this. Everybody has a sweet spot for carbs and you have to test this out.
6) Sleeping 8-12 hours a night. As much as you can. I know it's hard with your 5 kids. Poor sleep can cause weight gain/plateau weight loss in ANYBODY. Shift workers and people with young kids have the hardest time with weight loss.
7) cut out sweeteners (other then 1 teaspoon max a day of raw honey or sugar). Xylitol, stevia, and artificial sweeteners can cause an insulin response in as many people and in my experience (among friends, family, and ourselves) - I've seen it happen with all the above. No dried fruit or fruit juices. The hubby and I plateaued on xylitol but no issues with sugar.
8) Get your Vitamin D between 50-70 because that boosts insulin sensitivity
9) Make sure you are eating 1 pound of oily fish (skin-on, ideally wild) such as from salmon and sardines a week. Stay away from the high mercury seafood. EPA and DHA help boost insulin sensitivity.
10) Gradually reduce and if possible eliminate caffeine AND alcohol. Somebody's going to downvote me because most everybody loves the booze and caffeine. Both will interfere with sleep! If you need caffeine to get you up in the morning and alcohol to relax you so you can sleep at night, you are using uppers (stimulants) and downers (depressants) to mask your health issues. My husband used to drink 2-3 energy drinks a day pre-Paleo. Now we have NO caffeine. Wean off slowly so you minimize withdrawal effects. Caffeine tends to increase cortisol and alcohol blocks weight loss. Beer belly = carb belly. In maintenance stage, you can slowly add caffeine and/or alcohol but if you start to have symptoms and/or gain weight you know your threshold! Consider only eating dark chocolate in the morning, because it has caffeine, don't have it at night!
Best of luck. I don't have 5 kids but my hubby and I have been there done that and seen a lot of people stuck on the last 10 pounds!
I have no recommendations other than smacking your husband for making comments. Let's see how HE would look after having five kids. Sorry, but that just irks me.
And for what it's worth, I bet you look much better than you think you do.
More protein, a bit less fat. Aim for 80 gm protein/day.
Walk more/move slowly at least 2 hours/day.
Sprints/dance wildly for at least 15-20 min once a week.
Lift heavy weights for no more than 20 min 2 x /week.(body weight is fine)
Get D3 level up to 60-80 ng/ml via sun/supplements.
Get good sleep.
Limit wine & chocolate. 1/2 glass & 20 gm/day.
Reduce excessive stress. Stop weighing & start measuring (once a month.)
Tell DH to shut up!
If your hubby makes comments about your body and makes you feel bad for how you look after five kids, losing weight is not your biggest issue.
I understand wanting to be a size 8 but maybe focus more on bein g fit and healthy and dealing with negative criticism.
I think you should get a massage. Not kidding, it can greatly affect water retention, blood flow (nutrient and waste distribution) and cortisol. I'd suggest finding one hour a week (yes, every week) to go to a massage school if you have access to one. In my area the schools charge about $30 for one hour, a typical tip is only $5.
Your cortisol levels maybe raised due to all the hit training. This will encourage your body to hold fat around the middle. You may want to ease up on the hit and just do some easy to moderate cardio, along with weights. Do a hiit workout once a week. Rest is also important. Try and stay focused on your well being, we all want to look good, but sacrificing your health to do it is not worth it.... Keep your chin up and don't find your worth in a number on a pair of jeans. You got this!!
My wife had 2 kids. It took well over a year after she stopped nursing for her body to start thinking "normal" vs. "milk-making-machine". I've seen similar with friends. After a year or two the body returns to a "I don't need to store fat to feed the baby" state. I have no research or studies to back this up - just an observation. Curious if this resonates with anyone.
My wife is 5'1" and was ~100lb pre pregnancy. 2nd kid took her to 145lbs (45% gain). At the end of nursing she was "stuck" at 115 for over a year. 3 years later she drifted to 105 with no real effort other than normal routine. The unique stress of infants is a cortisol factory IMHO. I don't know how any of us survive those first 2 years! Having 5 kids and seeing where you're at - holy crap you should be stoked!
Second all the comments about your husband, he should support you!
As for losing the weight — if it's to make YOURSELF happy: Lift heavy weights a couple of times a week and go for walks. Cut back on the wine (wine disrupts my sleep, even a glass or 2!) For what it's worth, I never 100% gave up red wine or dark chocolate and I went from skinny fat to toned in about 6 months. Took longer but was worth the slow progress! Good luck!
I should add, don't mean to trash paleo, last cholesterol test was HDL 110, LDL 52, triglycerides 40. Five kids conceived on first month of trying. I'm a pinnacle of f'king health. I'd trade some of this health for some skinny. Help me hack.
I'm sure it's hard with having five kids, but how much sleep are you getting? If you aren't getting enough, or you're stressed in other ways, your cortisol levels will be raised.
Tell your entitled husband to take care of the kids like a partner should and let you relax! Then you'll lose the weight, promise :)
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