I went through the whole 30 day challenge and lost 20 lbs. Since then I haven't lost any weight. I still have another 20 to go before I am at my goal weight, and am wondering if anyone has some ideas as to why I've gone on weight loss pause.
What Paleo foods should I be avoiding while trying to lean out, Vs - maintenance.
Additionally, I will add that my activity level is sedentary as I work for an Internet firm. I am 6 ft and 200 lbs. Waivering between 198 and 200 lately. Goal weight is 180 right now.
I always recommend avoiding nuts, fruit and dairy during weight loss. Those I've found to be the biggest confounders for the majority, even those who respond well to them normally. After your weight loss is complete you can establish your personal tolerance.
As far as getting the last 20off, here's what I did.(and what I do if any sneaks back on).
I use a 2x week high intensity workout. Breathing hard and sweating are mandatory. What you do is up to your personal goals. 15-30min(depending on goals) put at least 2 days between these workouts for rest/recovery.
5 days a week, non workout days I eat low carb paleo to satiety, only when hungry. This part is extremely important, don't eat cause it's 5pm... Eat cause you're hungry. This is not feast day, prepare smaller meals. Wait 20-30min after eating them, if still hungry eat a little more.
Post workout days I DO NOT EAT before the workout. I want to go into it fasted. This rips off fat and sets you up to build muscle faster. I will drink a cup of black coffee or green tea before the workout for extra energy/endurance. After the workout, I FEAST, unlike regular days, this meal is all about shoveling in GOOD calories. Protein Fat and Carbs alike. Think 16-20oz Steak and Potatoes and some Veggie garnish(I like spinach or broccoli PW)
7 days a week, sleep. No, 8 hours is not enough, because youre likely sleeping poorly. Get off the electronics before 9pm, sleep more and take a NAP as often as schedule allows.
If you fin your energy levels very high, I'd sneak in a third workout/Feast.
I lost 105lbs in just over 9 months, went from fat ass to visible abs with this plan. Even after the weight loss I've gained 30lbs of muscle now and can still see my abs...
The two important takeaways here: SLEEP more, Eat ONLY when actually HUNGRY
Well done with the 1st 20 lbs. To better answer your question, could you respond to these follow-ups:
What motivates you to say that you need to loose 20 lbs more?
In my experience, the last few pounds took the most effort to take off, so take heart.
All good questions... and worthy of a closer look.
Losing 20 lbs more mainly because that was my original weight when I was at my most "FIT". I was a fire performer and dancer, and that was my "lean" weight. I got into a motorcycle accident a few years ago and gained about 40 lbs... never lost it.
My 30 day challenge was in October, and I continued on the diet since then. (Except during the holidays when I allowed myself some cheats) The holidays are over however, and I've since gone back on a pretty strict diet.
Dinners consist of Lean meats and Veggies... basically. For example, Dinner last night was mushrooms, broccoli, onions, and spinach, stir fried in organic garlic olive oil. With Wild Caught Alaskan Salmon that I get at the local market.
Lunches are usually about the same... only smaller portioned. (some protien, chicken, salmon, sardines, or pasture raised steak with a small side of veggies.. usually spinach)
I tend to drink 1 or 2 cups of black coffee a day, and my breakfasts consist of 2 eggs, scrambled with fresh local veggies ... sometimes with no nitrate bacon, sometimes with chicken, etc. Other Things I'll eat for breakfast, or for snacks are blueberries, strawberries, raspberries, and 1 to 2 small handfulls of mixed nuts per day. The mixed nuts are raw pecans, walnuts, almonds, and macadamia.
I don't eat much dried fruit... I have consistent fats, and I take barlenes omega supplements on top of eating fish.
I do drink milk from Strauss Farms... either their whole, or heavy whipping cream on occasion, but usually in small amounts. (That stuff is expensive)
The only thing I can think of that I'm doing differently is I've actually cut back the amount of food I was eating back during the challenge. I was consistently hungry during my 30 days. Lately.. I just eat regular meals, smaller portions, and I get full a lot faster so I find I'm not eating as much. I don't want to stuff myself and usually eat until I find the natural "pause" ... (where you could eat more but you put the fork down for a bit to rest)
I drink plenty of water as well.
Exercise.... I am sedentary lately... I will be adding exercise in again. I guess my main worry is... am I eating too little? or Too much? Too many fruits? Or is it just time to get off my ass and move a little more. smile
What worked for you guys?
I've recently found out that cooking food causes the protein bonds to break down, in turn making them more easily digested. In other words; you get more nutrients from cooked/processed foods.
Try limiting the amount of cooked/ground foods you eat and eat more raw vegetables (and fish?).
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