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lull or just too antsy?

by (5)
Updated November 25, 2014 at 4:03 AM
Created August 29, 2013 at 11:14 AM

I've been on the paleo diet for almost 4 weeks now. I don't know my starting weight, but about 2 weeks ago I was 202 and a week ago I was 192.8. this morning, I was hovering around 194.8.

For the past two weeks I've started trying to be more active (elliptical around 25mins/day, but honestly it's like 3-4 times a week + walking about the same times a week). I also started eating more beef instead of pork/chicken. I feel like I look better, especially in the face, but the scale seems to be stalling a little. I'm not sure if its possible muscle gain or too much protein or not enough sleep. (I get rougly 6-7 hours of sleep. I usually nap in the afternoon too but I've had a guest at my house for a week and a half, so that's been impossible.) Is it a lull or am I just monitoring my weight too closely?

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2 Answers

Fa4b934bc224b17784fe0ee36d153dcd
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168 · August 30, 2013 at 12:18 AM

When you eat the high carb/fat SAD, the excess carbs cause the body to store the excess fat as triglycerides. This process interferes with the normal process of replenishing muscles with glucose after eating. This causes the body to secrete extra insulin to force the muscles to absorb glucose. Over time you become insulin-resistant and secrete 2-5x more insulin than you should. Since insulin is the primary fat-storage hormone, this increases your homeostatic weight. In other words, not only do you gain weight, but your body adjusts to an equilibrium point that is much fatter than your normal weight. It takes time to reverse this process. Eating very low carb (50g/day) for a few weeks will put you into ketosis for fast weight loss. It should also improve your insulin sensitivity, to help you keep weight off long term.

Also, try to get 8 hrs sleep in a dark room every night, if possible. Not getting enough sleep can really slow weight-loss.

Lastly, instead of comparing your daily weight, try comparing the moving-average of your weight for the last 10 days. That will eliminate day to day fluctuations from water weight, etc.

C45d7e96acd83d3a6f58193dbc140e86
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7292 · August 29, 2013 at 12:49 PM

It is not uncommon to have numerous plateaus during weight loss. The body wants to be in homeostasis, and will try to preserve itself. I have worked with people that lose weight for 2-3 weeks, then none for 2-3 weeks, then lose again, and back and forth. If the plateau is more than about 3-4, then it is time to change things up. I would personally give up the elliptical and use that time to do something more productive such as heavy lifting, HIIT, or some sprint or hill intervals. That would also be more likely to break your plateau, and build muscle. The other negative about an elliptical is that it doesn't mimic anything you are going to do in real life, so it is not a functional exercise.

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