Paleo Diet and Paleolithic Diet Questions & Answers

Question

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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.

flag	asked Jul 7 2010 at 14:50 waywardsister 430●2●7

	But is that last 5 to 10 pounds a problem, really? Does it prevent you from doing the things you want to do? Also, good for you for keeping 30 lbs off for 5+ years! I've lost 120 in the last year and I feel much better and can do so much more than I could. While I also have more to lose I don't know how much more capability that will give me so in some ways I'm not (as) worried about that last 10-20 lbs. – ScottMGS Jul 7 2010 at 15:13
	Can you give more detail on your IF routine? How often, length of fast, etc – CT Jul 7 2010 at 15:15
	@ScottMGS, thanks! And no... I'd love to shave it off, but it isn't anywhere ear a problem other than, well, sheer vanity! @CT, no details really (sorry). I eat when I'm hungry and don't eat when I'm not hungry. That may mean I go anywhere from 8-24 hours without eating. Completely random. – waywardsister Jul 7 2010 at 16:24
	Ok, going to try high intensity intervals/sprinting (not sure how I'll do in the heat, but we'll see) and actually eating MORE. I think I've been under-eating accidentally. Been eating much more these past few days and even in the heat my energy levels are way up. Might go back to trying IF eating windows as well, extending the fast one or two days a week, but keeping calories up. – waywardsister Jul 8 2010 at 17:33
	I'm 5'2 and trying to gain to get up to around 115. Are you sure you need to lose weight? Maybe exercise will help your body composition. – Kat Aug 31 2010 at 22:11

CT · Accepted Answer · 2010-07-07 17:21:42Z UTC

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!

grace · Answer 2 · 2010-07-07 18:46:20Z UTC

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...

tattooedchef · Answer 3 · 2010-07-07 16:13:20Z UTC

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Exercise
Stay low carb.
Cut down on fruits with high glycemic load

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.

answered Jul 7 2010 at 16:13

tattooedchef
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	Low carb is how I eat all the time, so no problem there. I don't eat much in the way of fruit... summertime I'll eat strawberries and cherries when they are in season. I lost my weight without doing much exercise, but I suspect at this point it would help with my body composition. – waywardsister Jul 7 2010 at 16:29
	what about nuts? i find eating lots of nuts can stop progress. but they are soooo delicious. – MikeD Jul 7 2010 at 16:44
	@MikeD -- Robb Wolf just commented on that with his latest podcast, re: nuts. He tells people who scarf down nuts to only eat ones that they have to shell themselves (i.e. like the Paleo folk!). – tattooedchef Jul 7 2010 at 17:28
	No nuts. Used to, but honestly I can't be bothered, plus I don't snack. – waywardsister Jul 8 2010 at 17:21

Stephen-Aegis · Answer 4 · 2010-07-07 17:38:21Z UTC

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High Intensity Interval Training for Hormonal Adjustment

And check your sleep

answered Jul 7 2010 at 17:38

Stephen-Aegis
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Ambimorph · Answer 5 · 2010-07-07 17:02:52Z UTC

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.

Sal · Answer 6 · 2010-07-07 15:08:18Z UTC

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yes exercise would definately help burn that stubborn fat.. intermittent fasting also might be worth trying

answered Jul 7 2010 at 15:08

Sal
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Chris · Answer 7 · 2010-07-07 15:10:02Z UTC

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Intermittent Fasting, period. http://leangains.blogspot.com/2010/06/intermittent-fasting-and-stubborn-body.html

answered Jul 7 2010 at 15:10

Chris
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	I do IF. My average is anywhere between 12-18 hours most days. I don't schedule it, I just eat when I'm hungry and don't eat when I'm not hungry. I used to do scheduled eating windows. – waywardsister Jul 7 2010 at 16:27
	Longer 20-30 hour fasts are much more effective for what you're going for. Also high intensity intervals will increase your insulin sensitivity. – Chris Jul 7 2010 at 23:26
	Ahhh, thanks Chris. – waywardsister Jul 8 2010 at 17:20
	2nd this advice. – W8liftinmom Aug 31 2010 at 23:15
	Intermittent Fasting has been great helping me lean past some long-held thresholds. (reminds me that I should write another update post) – Troy Nov 17 2011 at 5:28

Travis · Answer 8 · 2010-07-07 15:12:11Z UTC

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What type of fats are you eating and which fat sources are you getting it from? I would agree exercise would help.

answered Jul 7 2010 at 15:12

Travis
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Coconut oil, ghee, all sorts of animals (no, not grass fed), krill oil. – waywardsister Jul 7 2010 at 16:25

42 · Answer 9 · 2010-07-07 21:31:30Z UTC

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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.

answered Jul 7 2010 at 21:31

42
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There are two main (emphasis on the main) schools of thought that I've come across in IF. Either fast6 24 hours once a week, or do the 16/8 pattern you are currently doing. Fasting longer may not be helpful; you want to keep your metabolism going. – Troy Nov 17 2011 at 5:30

Domer88 · Answer 10 · 2010-07-07 21:48:28Z UTC

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.

Stefani · Answer 11 · 2010-08-31 20:30:04Z UTC

I have been in a similar situation. I lost 30 pounds (from 135) on a CW low-cal diet (yes, it was awful awful awful.) And at the end of it I had those stubborn pounds. And then I went paleo and all the sudden sloughing off and maintaining a lower weight wasn't excruciating. But it was, and still is, difficult. What this has taught me is that even when I'm ZC calories are important. Or, rather-- "energy expenditures > intake" is important. The way that I lose weight if I ever think I'm inching back up the scale is not by practicing long fasts, which for me just reduce energy and (maybe) decrease my basal metabolic rate, but instead waiting an hour or so after I've gotten hungry each time I eat. And making sure to eat slowly and not over-compensate. This way, I know that I'm getting some of the fat-burn from simple fasting, but I'm not allowing my metabolism the opportunity to decrease in intensity. Something that helps with this incredibly (really, incredibly) is sprinting, as mentioned above.

FanOfSunshine · Answer 12 · 2010-09-01 17:21:45Z UTC

I think you body sounds great! but I would suggest target exercises for your trouble areas. Do some squats with or without kettlebells, and some tummy exercises. I was interested in your post because I don't "LIKE" to exercise, but I do swim for an hour a week.

I tell my self while I am doing the yard work, "This is primal, this is exercise." lifting, bending, walking around the yard, cleaning the deck is all my lil primal exercises. I do a lot of walking just naturally.

PaleoGran · Answer 13 · 2010-10-25 11:43:01Z UTC

I am using this method, posted by Dr. Kurt Harris:

http://www.paleonu.com/panu-weblog/2009/8/27/how-to-lose-weight.html

I find the heavy cream and butter nourishing, strengthening and comforting. Other than that I follow Dr. Harris' 12 Steps very closely:

http://www.paleonu.com/get-started/

Am using Barry Groves' plan of eating, large breakfast and lunch and a tiny supper:

http://www.second-opinions.co.uk/diabetes-6.html

Peter Dobromylskyj's blog and this post in particular are of great help to me:

http://high-fat-nutrition.blogspot.com/search/label/Weight%20loss%20when%20it%27s%20hard%201.

Anyone else stuck at the last 5-10 lbs? Is exercise the key?

13 Answers