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
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.
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.
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.