wrapping up the 30 day challenge the first of next week. Female, 35, 5,6" - Started challenge at 231 lbs, ideal weight for me is about 155 lbs (which I haven't been in 14 yrs). Having two kids and 13 yrs married to a wonderful chef has taken it's toll. We have indulged in MANY good (=bad) food and wines over the years.
So I started at 231 lbs and think next week I'll be about 215 lbs to round out the 30 days. I feel so much better. My Plantar fasciitis is still bothering me as well as heartburn but other than that all is good. I have not yet started working out daily as my knees and elbows have had issues brought on undoubtedly by my weight. So my thinking was lose as much as I could before I started exercising regularly. Also the weather lately has kept me from walking and enjoying the outdoors. I maintain a household and chase two special needs kids and 4 dogs around so I am not completely sedentary.
I am SO impatient! I feel better and i I feel like I should be skinny! My husband only had 20 lbs to lose and it seems he is almost there after 30 days. I have SOOOO much farther to go. I realize it took me 14 yrs to get to this bad place - its not going to come off overnight,..but I want it to darn it!
So I guess my question is - Should I start exercising more now? or do like the Atkins induction diet for awhile and lower my carbs even more for more weight loss to reduce the impact on my body and stress on my knees (any squat type exercises are very difficult). Or just Chill out and keep on eating healthy and the weight will come off as it should.
In the past on other SAD Diets 15 lbs in a month would have been great, but my mind set has totally changed now. I know this is how we will eat for the rest of our days. I want this flabby body gone for good ASAP.
First yes, congrats on the loss so far - 15 pounds is a big accomplishment!
We are in very similar situations!! I had been losing very slowly on primal/paleo (started at about 210) and meanwhile the weight is just falling off of my husband. I am a big believer in the fact that diet is way more important than exercise when it comes strictly to weight loss (read Gary Taubes if you haven't already - exercise may hamper your goals more than help at this point). For me personally, the scale did not start moving past snail speed until I cut the carbs drastically - pretty much Atkins induction-style. No fruit, 2-3 servings of green veggies daily, allowing some cheese (dairy doesn't seem to bother me), the rest is meat, eggs, and fat. I'm seeing a big difference.
Granted, I have heard other women say they need more carbs in their diet to lose, but sadly I think I'm one of those that can look at a carb and gain 3 pounds. But the results are very motivating so I'm not having a hard time sticking with it.
So I guess my biggest piece of advice is, don't worry about the exercise so much right now, especially if you think it's taking on too much at once (for me, I have a hard time trying to accomplish so many goals - I'm better off really focusing on the diet at first and then adding in exercise later). And, maybe try a VLC approach for a week and see how you do. If you're like me, it may push you faster towards the results you're looking for.
Congratulations on your success. Be patient, you'll get where you want to go. Listen to your body and go at your own pace. It's not a race. Slow and steady is best in the long run.
Our stories are similar. In March, 2010, I began eating better with the Diet Solution plan, then discovered Paleo and have been about 90% perfect since June. I started at 312 and am now 244. I am 61. I did not start exercising until January, when I started doing 90 seconds of squats or 90 seconds of wall pushbacks before I ate, which is a Tim Ferriss trick to push your food into muscles instead of fat. My limiting factor was my left hip, which was quite painful at times. I also have a history of back problems, so I wanted to be very careful with any kind of strength-training exercises.
I recently purchased The Slowburn Fitness Revolution and have started doing the exercises. Using light weights, you do each exercise for 90 seconds in slow motion until you can not do any more. That engages all 3 types of muscle fibers and forces them to grow. 30 minutes, once every 5 days. I also leaned that this method is great for cardio and flexibility. After my first workout, I knew I had pushed my muscles as far as they could go, but I was not sore in the slightest. That's waht I was looking for - something super efficient, but safe. The book is concise and easy to understand and I highly recommend it. Here's an excerpt: http://www.enotalone.com/article/4605.html Here's a link to Amazon: http://www.amazon.com/dp/0767913868?tag=kamurj0b
I know where you're coming from. I started out at 15 lbs per month average, but then I slowed down a lot. The slow-down was frustrating because I thought the rate would be consistent. I foolishly started planning dates of milestone markers, like -50, -100, etc. It will be ESPECIALLY frustrating when you start to hit plateaus.
The moral of the story is, weight loss is a marathon and not a sprint.
Wow! Congratulations on the weight loss. 15 lbs. is awesome! I don't really have much advice, I've just started this as well. I lost 10 lbs. in the first month, but only have another 20 to go. My husband only lost 8 lbs and he still has over a hundred to go. I know he doesn't want to start exercise just yet, and he's still having a hard time giving up the carbs (he loves his almond biscuits!). I think keeping up your motivation is key, so do what you feel is best for you and stay motivated.
My advice right now would be, it aint' broke so what could you fix? YOu are losing weight fast, but losing weight too fast is not healthy either. Paleo is about maintaining a healthy weight but it's also about health in general. You don't want to do damage to yourself in your big hurry to lose weight. Find some patience! Believe me, I know the feeling about wanting to lose quickly, but long term, in order to truly succeed, you have to be concerned just as much about health as about vanity.
As for exercise, I would suggest you ease slowly into a low impact exercise routine. Swimming and/or water exercises are a great way to do that as the water supports your body but at the same time, provides gentle resistance to each movement.
Also got to fitday.com and make sure you are getting decent levels of all useful vitamins and minerals. I don't necesarily believe blindly in all the RDAs, but some of those nutrients truly are important. Since paleo is not a set diet but instead allows you to choose out of a variety of things to eat, it still is possible to end up picking a list of foods that may lack in a few important nutrients. And some nutrients that are important for joints, like magnesium, are not plentiful is many foods. People are tempted to assume many health problems are the result of age and ordinary wear and tear, but many health conscious eaters have been surprised to find that at least some of these problems suddenly go away once a more healthful and balanced diet is achieved.
I am 5'2" and started out at 247, 6 years later I finally hit my goal weight of 136.
Personally, I think taking it slow really helped with mentally adjusting to the new nutrition and exercise regimens. I lost the majority of the weight, almost 80lbs, the first two years. The third year, I thought I had it all figured out and I went up 20. When I finally hit my first goal weight of 150, my trainer had me learn to maintain that for a year. Then I finally got off the last 15 with Paleo eating.
Personally, I would tell you to start adding exercise into your day if you can. When I first started I could only do 10/15 minutes on the bike or elliptical. If you could start with just some body weight exercises (squats/lunges/planks/etc) for even just 10 minutes, 3 days a week, I think it would help mentally and build your strength.
Most of us don't get to be obese, or near obese, without some issues with food. I think taking it slowly and adjusting your mind along with your body is key to keeping the weight off for the rest of your life.
It's an awesome and rewarding journey! Enjoy it.
You might want to check out this Gary Taubes article from New York Magazine titled, "The Scientist and the Stairmaster: Why Most of Us Believe Exercise Makes Us Thinner - And Why We're Wrong."
Taubes' basic argument is that exercise - especially so-called "cardio" - burns calories, but increases our appetite, causing us to eat as much or more than we burned off. I know that's been my experience.
I recently listened to a Podcast with Taubes, and the interviewer asked whether he thinks resistance training works better. Taubes thinks it could, not due to calories it might burn. Rather, Taubes thinks it might switch the way the body partitions energy into fat or protein (muscle). He said the body might start to think, "every few days we expend energy [lifting weights], so I'm going to put more of this energy into muscle." (My paraphrase). Resistance training has always helped me take weight off.
A lot of overweight people have aches and pains and it's common for these problems to be blamed on the obesity, the extra weight supposedly putting stress on the joints and the feet and what-not. But your weight of just over 200 pounds would be normal for a 6 ft tall guy, and he wouldn't have the aches and pains. Why? Because his body's adapted to the weight. Well, yours adapted to your weight also, unless you gained 100 pounds overnight.
I'm more inclined to blame systemic inflammation for your pain, assuming you did not have that fast of a weight gain. I say this from my own experience, because I have found that simple dietary changes make a world of difference between whether my joints and feet hurt and whether they don't. Lots of carbs and veggie oils = pain, cutting them back significantly = much less pain or none at all.
I know you have done a Paleo 30-day challenge and while you don't give specifics on what your diet is like now, from what I'm reading of what these challenges usually involve, I'll assume you still have some foods in your diet that it's possible to overdo. For instance, how's your intake of nuts and starchy tubers? Anything that's keeping your insulin elevated is going to contribute to inflammation, plus those nuts are heavy on the O-6s.
If you're following a strain of Paleo that's more Cordain-ish and cuts out the saturated fats, that could be part of the problem too.
If it's inflammation and you hit on something in your diet that's causing it, look for your pain symptoms to improve even before your weight loss accelerates, but I suspect that's going to happen as well, if insulin is the problem. It's not fast weight loss that's a problem per se so much as it's losing lean tissue instead of fat reserves.
You could also try testing for autoimmune disorders if that tendency runs in your family. Women who've borne children are more likely to suffer from them. But the tests don't always tell you everything. Still, it's something to consider depending on what else is going on in your life. And FWIW, diet can affect how bad the symptoms get even if you do have lupus or similar.
pleased to report at the 6 month mark (yesterday) I am 50 lbs gone and still losing. Haven't really worked out much, just have been naturally moving more. and have chilled out on fretting about weight and details,..tho I do weigh myself daily. Still have heartburn issues and occasional dizzy spells (mostly when working outside it seems) - but great other than that.
Hubby has lost 35 lbs and looks absolutely awesome!
Mine still seems to be coming off at good pace and I am 1 lb away from being in the 170's again -woooooohoooo! was 168 when I got married 13 yrs ago and that is next mini goal :-)
Thanks so much for all the kind words and understanding!
can't wait til the weather warms so I can start walking the dogs again!
I feel so superior when I walk through the grocery store like I "get it" on a whole new level and feel sorry for people as I walk past their heaping shopping carts laden with terrible stuff.
My next HUGE challenge is to convert the kids. We wanted to start ourselves and make sure we were motivated to make this a permanent life choice and set a good example for the kids. My son is autistic. We tried a GF/CF diet with him when he was 2 yrs old to see if it made a difference in his bad bowel issues. It didnt,..but I so wish we would have started paleo back then,....now they are older with a lot more fight in them lol It will be a battle at first.