I started the Paleo 3 days ago and I don't know what to eat or how much to eat. I work out Monday-Friday. I wold like to know how fast will the weight come off? And What work-outs should I do to help lose the weight. My goal is to loose 13 pounds a month. I'm trying to get back down to 150p what I was before I had two kids. Any thing helps. Thank you for your time.
I went from 324 to 220 in about a year. Don't set monthly goals in that you are setting yourself up to fail. Eat right and it will come off...that's a promise. Let it happen in its own time. I started off agreeing with myself that I would eat this way one meal at a time. Worked like a charm. 1.75 years later I'm still eating this way and could never go back to my old ways or 324 miserable pounds.
I lost most of my baby weight and then some by following a paleo diet (modified at times). I gave birth at 218 lbs (5'6). I'm now about 155. It took about 9 months to lose the baby weight (to about 175 lbs). I've lost 20 since my school year ended this past June.
I think you'll probably be happier focusing not on how much you'll lose each month, but on how your energy levels and strength improve. The weight will come off. (For me, it almost feels like it fell off, not because it was so fast--which it was compared to previous attempts at weight loss--but more because it was so easy.)
I think some good books for moms (I got my mom into paleo) are :
It's hard to know how fast you'll lose weight because it depends on your individual metabolism and eating program.
I'm just popping on here to let you know that you CAN do it. Please be kind to yourself and understand that we're talking about a lifespan change. Don't get too hard on yourself or give up on the new program.
Look at this as a lifelong venture.
Eat the right foods and eat them until you're satisfied. Don't go beyond satisfaction. If at first you don't worry too much about limiting yourself in terms of quantity at this point. You're only three days into this thing. Walk and eat real foods. That ought to be enough for now to bring big, positive change for you.
I would focus on eating high volumes of protein (.75 gram of protein per pound of body weight) so if you weigh 226, eat 170 grams of protein. Protein should be in the form of beef (grass fed if you can afford), fish (wild caught if you can afford), and chicken and eggs (free-range). I would taper your carb intake to 40 grams of carbs per day for the first 30 days in the form of nuts, greens, and veggies like yams and sweet potatoes. Doing that alone will not only shed pounds but suppress your appetite big time.
If you really want to cut the weight and keep it off I would give yourself 12 months to loose the 76 lbs; if you over-train you're most likely going to burn out, your cortisol levels (stress hormones) are going to be through the roof, and you will end up gaining the weight back. I would go out and get a heart rate monitor and focus on a cardiovascular workout that burns 500 calories a workout (treadmill, rower, elliptical climber); after your cardiovascular workout do a light weight training session. Set goals for youself, for example for the first week you were only able to jog for three minutes straight, and slowly progress and track from there; the important thing is to burn 500 calories.
Weight training is important because you need to maintain your muscle mass while you cut weight.
I would not focus on the scale for the first 30 days of Paleo and your workout program.
Take before and after pictures Take you body fat %. Take tape measurements of your waist at navel, your thigh, your bicep unflexed, your hips and your neck.
Give that a shot and tell me how it works; if you're interested I can give you a more comprehensive program, just give me a shout!
There is some information here in this thread:
Many sources will suggest a low-carb approach for faster weight loss, but if you start to plateau, re-introduce starchy carbs (not fruit or sweets). I got stuck for a while eating low carb and it ended up being a lack of carbs, which was surprising to me. Now I'm only a few pounds away!