I've shed (and maintained) about a 30lb loss for the last 5 or so years. However, I still have about 5ish pounds of body fat hanging around that won't budge. I'm 5'2", about 22% body fat at 114 lbs.
My initial weight loss was extremely sloooowwww, I suspect because I had a lot of damage from gluten etc to heal from. My excess body fat is mainly around my middle, with some in the usual lady spots (bum, thighs)
Currently the way I eat is more 'primal' that 'paleo' as I am including some dairy. I've eaten no-dairy, super high fat, VLC, ZC, IF, you name it. (I IF naturally all the time) Am I correct in thinking that at this point, the key to leaning out further is exercise? I am not very active. Ok... I am about as active as a tree sloth.
You seem to have made a lot of progress. So I'd just make little adjustments, trial and error. Sprinting for me is great bang for your buck. Even one 20 mins session a week perhaps. I'd definitely fiddle with your IF too. I do a weekly 40 hour fast and love it. Dinner Sunday to lunch Tuesday. Finally, you may just need...more time. I've read many weight loss testimonials where the last few pounds took forever, but this makes sense from an evolutionary perspective right? It would be bad if our body gave up its last reserves too cheaply!
How is your sleep and stress levels? Some of the stubborn fat often is from stress and lack of adequate deep (primal) REM sleep. Hormones are the rest. Are you on birth control, which halts wt loss by affecting insulin/cortisol?
I totally agree w/the above (when I feel like a guy) however... I think girls have gender-based responses to fasting... we don't trigger as must testosterone and lose as much weight. This study appears to shed some light: http://drbganimalpharm.blogspot.com/2008/06/control-insulin-control-plaque-and.html Girls had DECREASED energy expenditure when insulin resistant compared to insulin sensitive folks and to men who were insulin resistant.
(carbs are necessary for testosterone responses -- the study is in men but true for women too insulin resistant or sensitive) http://drbganimalpharm.blogspot.com/2008/10/beautiful-things-sexyback.html
Try... --eating more carbs prior to a work out 10-30 grams --start working out? really it's not that bad wink --reduing the intermittent fasting since you are doing it most days and it is not working anymore. you may have essentially forced the body to reduce BMR (basal metabolic rate) I'd suspect --stop/reduce nuts, all nuts temporarily --aerobic exercise start slow 20-40min most days at NO MORE THAN 50-65% of max heart rate (sprinting for 1-2min at the end is however fine -- be warmed up all over first)
This works for me. You should see results in 2 wks. Eating some carbs 1-2 hr prior to a workout relieves the adrenals from pumping out cortisol and adrenaline to support some carbs that are necessary for the first few minutes of cardio. Fat burning cardio is low intensity. You might also consider tweaking higher protein and... blasphemy low fat on the higher carb days...
Exercise would definitely be a huge help, but remember that "you can't out-train a diet." If you're going to start seriously exercising, make sure you eat right before and after so it helps you and doesn't hurt you in the process.
I'm a ZC advocate, though I haven't been at it long enough to know for sure about the last 5-10 lbs problem. In fact, I'm on the last 10 myself (but it hasn't been that long, so I'm not drawing conclusions yet). How long were you ZC, and did that seem to make a difference?
If you are going to try exercise, I would suggest high intensity weight training (i.e. low volume, high weight). I think this is the most effective way to change your body composition.
Intermittent Fasting, period. http://leangains.blogspot.com/2010/06/intermittent-fasting-and-stubborn-body.html
I'm dealing with the same thing... so if I were to do IF, and I've done it on a limited basis e.g. skipping breakfast and lunch and eating a good-sized dinner which is basically a 24-hr fast if you count sleeping, would it be of any benefit to go an entire day? Male, 48, if it matters.
Given a choice between eating less, or exercising more, I find it easier to add the exercise. Thermodynamically, you've got to do one or the other, but the math will show you don't have far to go: If you want to lose 0.5lbs of body fat per week, a reasonable rate, that is the same as 227g of fat per week. There are 9kcal per gram of fat, so that is equivalent to 2045 calories.
2045 calories per week is not that much. Less than 300 per day. You can get those kind of calorie consumptions with a decent walk or run, or with a high paced resistance workout. Alternating the two is a great idea.
Since your low carb diet means your body is already burning fat, this calorie deficit will go straight to the bottom line, so to speak. People on conventional low fat diets have to deal with their metabolism shifting, burning available carbs, etc, before the fat ever gets consumed.