I have some pals who are curious if they have stalled or plateaued. How to break the stall? Any links are appreciated.
I myself hit 205 last June and haven't budged since. I'm no athlete but have been way more active since I took up the kettlebell, I expect to not lose much but to gain and move some around.
Here's my top ten: this lost me 105lbs in just over 9 months, no real stalls unless I went off track.
Sleep and fasted training are huge
Eliminate Sugar- refined or otherwise, it's in everything Limit yourself to 1 medium fruit or a small amount of berries/day if you must Resist Temptation, the sugar cravings will go away.
Avoid Refined Carbohydrates- Especially wheat and flours, not just for insulin and leptin effect but the multitude of anti nutrients, immune response, the list goes on, maybe this should be rule 1? Check Ingredient lists wheat/flour is in everything and its Bad. We will talk more about it later.
Eat more healthy fat- Saturated, Mono-unsaturated, Omega 3, animal fats. Avoid trans fat and polyunsaturated fats- low fat is a bad bad myth- check ingredients for veggie fats, canola, corn oil etc are Bad sources of omega 6's
Imtermittently Fast - skip a meal or two and do not replace it/ binge at the following meal. The health benefits go far beyond simple calorie restriction
Train Fasted/Train High Intensity Interval Training - you have to adapt to it, but training fasted will MELT the Lbs and is healthier, HIIT will create a very beneficial hormone environment for weightloss and health 2-3 days a week. 10minutes. Huge difference. HI means High Intensity, its only 10min, push yourself.
Don't Binge- don't starve, but stop when your satiated, not when you're stuffed. Eat slower, drink more Water and let your food digest
Track/accountability- make a logbook, record your weight, ask a friend to help. Make sure you're clear why you want to be healthier for life.. Then use that motivation to keep yourself on track.
Don't drink Calories even Diet- your body doesn't recognize the calories the same, Drink Water, Tea(especially Green), Black Coffee Avoid Psuedowater, etc. Check all labels for sugar/calorie count/ingredients.
Move daily- 30min minimum anywhere, the mall, the grocery store, around the block. Just get your circulation going, every day. Doesn't have to be fast, just daily.
10.Sleep - 8 hours quality sleep The goal is to not need an alarm clock This means avoid stimulants late in the day as they disrupt sleep patterns. This will effect, hunger, mood, hormones, everything. Don't do the rest and skip Vital Rule #10.
Once of my favorite suggestions is RELAX. Take a week off. Reset. Then pick a new strategy, not 10. Give it a month and see how you do. If you pick too many new things you won't know what worked.
Track your food intake, and try to reduce your portions if you want to lose more weight. Relying on autoregulation can only get you to what your genetics allow, so you might not get further that way if you are already fit and healthy. On the other hand, if track your body composition, you might find that you are still slowly becoming leaner at the same weight.
I've been stuck (or just changing too slow for my preference) for a while during this winter.
This is the week that I'm bringing back EOD fasting. I will fast Sundays, Tuesdays, and Thursdays. I will feast the other days, but still eat Paleo.
I really can't improve on Stephen's list above, but we will see what adding his #4 and #5 do to me....
While I am new to Paleo I can tell you that something you can do to improve muscle mass (which remember weighs more than fat), so if you are training with kettle bells you are going to grow some muscle. you should have some protein before and asap after a workout. Your muscles will be starving for protein after the workout for sure. that is why I recommend before AND right after. I eat two eggs before and two eggs right after lifting and have seen a 7 pound gain in lean muscle and and a 11% drop in body fat since engaging in this lifestyle and I wasnt terribly overweight to begin with. Just my two cents because it has worked for me.