...this is the beginning of week 4 - WTF IS GOING ON! I started at 196-198, and I'm between 187 and 189 depending on how temperamental my scale wants to be. I'm being REALLY STRICT.
20% maximum carbs (50-70 daily, nothing refined its all from veggies) - ~30% protien and the rest is fat.
1800 calories daily ON THE NOSE except for one day last week where I hit 2100. Weights once a week, general moving about (working through 100 situps program and 100 pushups program gradually - up to about 14 of each).
Please, hack this because if it keeps up I'm going to devour something bad. 189 puts me squarely in "overweight" territory, so this isn't a "set point" for my body, unless its REALLY mental. I still have cafeteria lady arms, and my legs are still "thunder thighs" - no skinny pants for me yet. Still a size 14. Not cool. Help help help.
Yes, I am doing IF - haven't been eating breakfast all last week, but I still always hit my RDI (1800 calories) with the other two meals. I did have some dairy over the weekend (coffee) but that shouldn't kill me. I'm sick of being fat and this "diet" was supposed to change things. Boyfriend is up to 15 pounds lost, pretty consistently 2-3 pounds a week for him and I'm stuck! WTF is going on!?! He's still eating sandwiches (with bread!!!) and I'm working my ass off at the gym, and nothing!
Tracking everything with Fat Secret: http://fatsecret.com/Diary.aspx?pa=mdcs&id=677318
You said it yourself...'stuck after ONLY three weeks'. A 10lb weight loss in that time is fantastic. Day to day and week to week your body weight fluctuates, it is not static. Your body is constantly storing and burning fat. If you had been eating Paleo for maybe seven or eight weeks with no results then I'd say something perhaps needed hacking, but three weeks is not enough time to gauge what is 'wrong', if indeed there IS anything wrong.
I would also echo Ben's answer and say, how are you sleeping? Have you taken measurements? I know you mentioned you still have cafeteria lady arms (LOL) and 'thunder thighs' but gosh, complaining about such things after only three weeks seems a bit ridiculous to me...I don't mean to sound rude but I think you're expecting results too quickly. This is not a fad crash diet, this is a lifestyle. A lot of people, and I used to include myself in this, value fat loss over health but really you should be eating this way to fix your health. Your body composition will follow naturally. If this takes three weeks or three months, what's the problem? Know that you are doing the best you can do for your body, and once your body adapts to this new healthful way of eating, results will come quickly.
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, artificial, 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
Intermittently 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.
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.
Hi! its interesting to read your post because I was there a few months ago...and I get everything you are staying as well, been there!! So let me share my experience because I think they are very similar....I was starting to get panicky after 1 mo for the some reason, so i started reading all the sites and trying to find some sort of 'method' of understanding....Basically i figured out that i was stressing over something that i wanted to have more control over....and trust me, it doesn't help. you probably just need to wrap your mind around this way of eating and understand that the payoff comes slowly and you'll see the results when you least expect it. So be careful not to derail yourself, you are doing great!!
Here is what happened with me......
I also lost about 8 lbs the first week or two...then it was like nothing was happening. But I hung in there and slowly but surely weight started coming off....and I do mean slowly! it was even impossible to see it on the scale, so i just hung in there. But after about 1 - 2 months I was somehow down about 15 lbs. You can't weight yourself daily because the weight loss is so small you dont see it. Just take your measurements and track your food and about every 2 wks I weigh in and remeasure. I have seen 2+inch losses across all areas. (your weight will go up and down, this is normal....its when it goes up and doesn't stop you need to worry)
I also tinkered with calories and exercise, but it took a while to figure out what works for me. I also couldn't do the IF for several months, its just too hard when your doing something new. I'd suggest you wait until you are 'ready' ....you'll know--don't add more pressure to yourself, you aren't ready for it yet. And then, start small, IF from a late lunch one day to a late breakfast the next....push for those 18 hours....that was the easiest for me. But I also dont find that IF helps me, what helped me, after someone else suggested, is to one day eat very low calories, then the next eat more, so basically I'm tinkering with my metabolism. I recently dropped my carbs to less than 50g day...before i was between 50-80g per day, I was still loosing but at a turtles pace. Dropping it slightly helped a little bit and am shedding inches now.
I do think your calories are a bit high as well. I also started really high based on what the sites came up for me with BMI etc. then i stalled, so I reduced about another 3-500 from that number.....but remember, you should NEVER starve yourself. Because I also eat about 50% fat I literally dont feel hungry. And I'm eating less now as my stomach seems to be getting smaller over time. I love to eat, this has always been my problem, good food!! I still love to eat, I'm just more particular about what I consume, making it worth every bite!
I am now 3 months primal and all my clothes are falling off me, I feel clearer minded as well, and this just happened about 15-30 days ago. I didn't realize that I was so cloudy until recently feeling the difference.
I personally am not big into exercise because I tend to bulk up so I just keep moving all day long, i try to include sprints every 2 wks, but that doesn't always happen. perhaps Id loose more doing it weekly but i know how i am.
so the best advice is to remember to remove all the bad foods, take in the right kinds of fats and stick with it and dont worry so much about weight just yet. I promise you that it will drop off in inches, you will notice it more in another month. Its too early to give up, so hang in there and stick it out. I had to become very aware of every calorie i was consuming, use fitday.com, its awesome and shows you what you are consuming in calories/grams and %. I never counted calories before so i had no idea how easy it was to over consume, even of the good stuff!! I never deprive myself but I stay as far away from sugar, processed foods and make good choices, so when I want a glass of wine, i have it! (same with chocolate)
I'm only 5'2 and started in January at 145 (my highest ever!!), and now at 125. I still need to loose another 10lbs of fat to have that leaner look....this is the slowest I've ever lost weight but I'm starting to think that its probably the best way and healthiest. I think I look leaner even now and so the loose looks even greater because of it.
hope this helps! I know these people give awesome advice as well so hang in there!!! kelly
You haven't stopped losing weight. You've stopped losing water weight.
These results are consistent with just about everyone that I know that decides to go 20% carbs or less. You've stabilized your blood sugar, you've shed your excess water, here is where the real weight loss begins. You want to be amazed? Have that binge carb-heavy meal and see where the scale goes. Dependent on your fluid intake, chances are at least half of what you've "lost" in 3 weeks will come back in a weekend's time.
So, take it easy... stay the course. Your lapse (time where the scale isn't moving) will most likely last a week or so (although your waist may continue to get smaller), then you'll start seeing drastic reductions again (just not at the speed of introduction).
I know not everyone will agree with me here, but I feel like those calories may be too high. If your metabolism is shot from years of yo-yo dieting, sometimes you need to drop more to lose.
Also IF isn't always for beginners, it can cause too much stress and cortisol increase on your body which can cause stalling. I would probably go back to regularly spaced meals until you are in a better place metabolism/weight-wise.
I am pretty sure you are tracking your food each day, can you give us a link or cut/paste a couple of days so we can see what you've got going on?
Please don't give up yet. Sometimes your body just needs time to catch up also. If you are doing everything right, then just be patient and give it some time. These are major changes.
I totally agree with @Sherpamelissa. To supplement her answer:
What about your sleep? How many hours are you getting?
Are you losing inches? The scale can be deceiving.
Also, supplementing with Vitamin C can help block cortisol, which sounds like it may be an issue.
I'd also like to add that patience is important. Not everyone sees results quickly. It's taken me a long time of eating well and healing to see serious progression. Your body has to adapt and heal.
I wouldn't start IFing just yet as you are just starting, you still need to fine tune your nutrition and to be honest it takes months to understand how your body works.
It also sounds like you are stressing WAY too much about this. Stress will kill your ability to lose body fat BIG TIME! May i suggest focusing on eating this way to be overall healthy instead of focusing on weight loss.
Also toss out the damn scale. Measure your success by how you FEEL. How your clothes fit. Those scales can drive people nuts. Not to mention if you are gaining muscle then you have to account for that also.
You didn't lose ten pounds of fat in the first week. That would be 35,000 calories! On an ongoing basis, you should be happy to lose a pound per week. Sounds dysmal if you want to be skinny for summer, but it sounds pretty awesome if you want to be looking good for next summer!
When you want to lose weight, then every week seems like an eternity. On the other hand, if you decide to be paleo for your health, and for a lifetime, then you lose what you lose when you lose it. You plateau, you plummet, you gain and try to figure out why, you lose again, etc. But in general, you get healthier and, over the long-run, leaner. Without hunger and, once you've been at it for a few months, without cravings.
You can always starve yourself and lose weight, but then you'll get hungry and at some point eat your way back up to where you were. So it's probably best to just eat really cleanly, stay away from the legal but dangerous foods (nuts, fruit), eat to satiety but watch out for overeating (1800 cal is reasonable, but probably you don't want to go lower), be very patient, and you'll do fine. Your bloodwork and general health will improve before you reach your weight goals. But you will reach your goals if you stay clean.
Chronic dieting (1200 cals a day for prolonged periods on top of strenuous exercise) can destroy your metabolism and make any further attempts to lose weight, even with paleo, fail. Not being able to trust your hunger signals is a sure sign that your body is in starvation mode and is hanging on to the fat for dear life. You may want to consider a prolonged refeed to reset your hormones. Check out Matt Stone and 180DegreeHealth for more info.
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