I am trying to lose the last 5 pounds and havent been able to get the scale to budge. I eat 5 meals a day, lift 2 to 3 times a week, and vary my cardo 4 x week 45 min to 60..low intensity to one day high intesity.
I am 5 feet 2 inches and 26BF.. wanting to drop down to 23 or so.
I eat between 1250 to 1450 and am not sure what range is best. I cant seen to lose at higher calorie or lower. I am currently trying one high day of 1700 cal to see if that jump starts things. Also, I am not really ever hungry. I dont wake up hungry and have to force myself to eat some of my meals. Definately feel like my metabolism is off. I do have muscle definition, just a nice layer of fat too.
I did try low carb for couple of weeks. Got down to 10g of carbs per day.. but felt terrible. Major headaches and felt weird. Stayed on it for 2 to 3 weeks only lost .5 pound.. was eating around 1300.. upped my fat intake and protien was around 130g.
Has anyone had success getting last of weight off? Should i follow low fat like body builders, or high fat like paleo.. So confusing!! Thanks!
Sounds like your hormones need some help. Micronutrients can be the key.
Are you eating hormone-free meat (and dairy)?
I wouldn't worry about your macros so much, but you can probably dial back the protein to 70-100 g
Great sleep is also essential.
Get your Vitamin D level tested & dialed in. 50-60 ng/ml is the level to aim for from sun/supplements.
Do a Zinc Tally test and see if you are Zinc deficient, if so, supplement 50 mg Zinc Picolinate for 3 months & retest.
Supplement 200-600 mg Magnesium Glycinate in the evening.
Make sure you are getting sufficient Vitamin A, K2 and Selenium.
It may take 3-6 months for things to balance out, so be patient--too much stress will not help you drop the fat!
I agree with Dragonfly. I started paleo and gained weight and for the life of me could not get the scale to budge.
Got some Vitamin D, calcium D, DIM and other supps as well as taking my thyroid tabs properly with selenium and after a few months the weight is just coming off effortlessly and i'm almost back to normal.
You might try lifting heavier.. just a thought. The weight should be heavy enough that you fail at 6 reps. I'm not saying that this IS going to work, but sometimes I find myself just coasting, even though I'm changing it up, I'm not working at my max. This kind of forces me to really bring it. The best advice I ever got as far as exercise goes is that you need to be lifting heavier or doing more reps so that you are improving your abilities and strength. You can do 6 reps at a certain weight? Up the weight the next set, or push yourself and do 7.
Also, despite number of calories, obviously quality counts. Nix the sugar and paleo treats... if start in on those, goodbye progress/lean stomach. Stick to grass-fed, organic meats, and vegetables mostly. I dropped the sugar from my coffee and my evening ice cream. I dont keep that stuff in my house. If I want something, I will go to the health food store and buy a coconut smoothie or have a LaraBar. But I can't have that stuff around.
Lastly, be patient! The slower it comes off, the more you will become accustomed to the lifestyle needed to sustain it.
If you've tried everything else, you could try bed rest for a week or two. Zero stress, lying in bed reading or napping as much as possible can help if you think stress hormones could be playing a role.
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