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Losing weight on Paleo

by (5)
Updated about 19 hours ago
Created September 11, 2012 at 6:46 PM

I have been doing Paleo for over a year (off and on). I have been doing strict paleo for about 2 months now. I do eat dairy but it is full-fat dairy, i cook with butter or coconut oil, eat bacon etc. I am trying to figure out how to lose weight on Paleo because i lost 8lbs and then nothing since then. I'm not sure what i should cut out to lose weight. I LOVE fruit so i eat it at breakfast and as snacks before i go to crossfit. I am 24 (female) and 5'2". I weigh 148 and have 28% body fat. I would like to lower my % fat but i just don't know how. Also, i don't really eat nuts so would the dairy be the cause of me holding onto fat?

F9638b939a6f85d67f60065677193cad
4266 · September 13, 2012 at 3:11 PM

I have realized that almost all my exercise lately has been at a high level. I believe I have signs of overtraining syndrome. I have also not lost any weight in 8 months. I am trying to suggest that if someone does all their efforts on high and they don't fuel their body properly they are going to cause the body to fight back. It happened to me on the Pacific Crest Trail and it might be happening to me again.

F9638b939a6f85d67f60065677193cad
4266 · September 13, 2012 at 3:05 PM

What I am trying to say is that strength training and high impact are fine exercises, but if everything you do is at that level AND you are at a severe calorie deficit you are going to hit a wall. It happened to me. My crappy diet only added insult to injury resulting in severe insulin resistance. Toward the end of my hike I was slower yet stronger and fatter. After the hike on a carb restricted primal blueprint-type diet and only slow walking I lost the majority of the weight. I added strength training and sprints and improved my body composition.

F9638b939a6f85d67f60065677193cad
4266 · September 13, 2012 at 1:42 PM

I pushed myself too hard on the hike. I also ate a diet of all candy and cookies but at a calorie deficit. Nothing was right about what I did. I lost weight to a point, then started gaining it back. A good diet and reasonable cardio is way more effective than pushing yourself too hard and eating too little calories, all of them the wrong calories.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 12, 2012 at 3:12 PM

Do you understand that you just contradicted yourself? Hiking 2650 miles is obviously slow paced cardio -- and you gained weight doing it! I'm glad the runners there are having excellent results, and no one is saying running is bad exercise. But it is not the most efficient way to loose weight.

F9638b939a6f85d67f60065677193cad
4266 · September 12, 2012 at 2:44 PM

I am actually doing the slower running to improve my aerobic fitness and endurance. I follow Barefoot Ted's huraches google group and the runners there have been having excellent results. Nevertheless, what Phil Maffetone describes fits my personal experience perfectly and explains everything that has been stagnating about my physical performance and my stubborn weight. More and harder has not done anything for me. Burning more calories does not work for me. I even gained fat hiking the Pacific Crest Trail--2650 miles.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 12, 2012 at 12:43 AM

This is a myth that has been disproven a million times. If you want to loose fat, burn as many calories as you can while implementing a weight training program and eating enough protein. Jogging slowly (zone 2 or zone 3 for 20 minutes) will burn 100 calories which ~65% will be fat. Sprinting with full recovery for 20 minutes only 40% will be fat, but you will burn more calories (250) so you will burn more calories and more fat calories (100 calories vs 65 with low level cardio). Burn as many calories as you can and eat enough protein to ensure your muscles continue to grow.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 12, 2012 at 12:32 AM

Yes, running 3.14 miles in under 20 minutes, and completing a 10 miler in under 75 minutes with a V02 Max of 47 means I have poor aerobic fitness. Diane, that is a BS metric that *sometimes* correlates to poor aerobic fitness. It is the same as BMI which, *sometimes* correlates to being overweight, but body fat is a actual measure. My point to angelle is that these standardized tests do not necessarily mean anything.

23a240b30b8622fed011ccbd4054fac2
489 · September 11, 2012 at 11:04 PM

I would recommend this. Whenever I start adding fruit like papaya or bananas back into my diet on a daily basis for whatever reason, I notice the weight and fat slowly creeping on. Except for berries. I have about 1/2 cup of frozen blueberries everyday. Try limiting your intake of fruit and see how it goes.

F9638b939a6f85d67f60065677193cad
4266 · September 11, 2012 at 9:34 PM

If your heart rate shoots up high quickly you actually aren't that fit. You are showing signs of overtraining. You have great anaerobic fitness but poor aerobic fitness. It's humbling to find that out about yourself. It was for me.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 11, 2012 at 8:19 PM

Also, fitness level is BS. I got scored low on the fitness test (running on a treadmill at 6 mph for 2 minutes) because my HR went up too fast. At the time I was running sub 20 minute 5Ks so my fitness is worse than someone who cannot finish a mile just because my HR jumps to zone 3 quickly? BS. Don't put stock in fitness tests. Are you stronger? Are you faster? that's how you test your fitness.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 11, 2012 at 8:18 PM

blood pressure is a point estimate. One reading does not tell you anything. I would suggest checking that every week or so (at the pharmacy) and seeing if it was just a single test that was high for some reason. Measurements and weight are good predictors, but they only tell a part of the story. In men, they are very good predictors. But a woman's body changes throughout their life.

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8004 · September 11, 2012 at 7:47 PM

The "weight gain" you experience after a cheat is likely not body fat, but just water coming back along with increased muscle glycogen. I'm not recommending "breaking Paleo," but if you do, probably the best time to do so, physiologically, is just after a hard workout, when your body is primed to handle it best, and the sugar/grain/whatever would have less of an impact.

D0928a4e9bf5704060e1052008549b60
5 · September 11, 2012 at 7:39 PM

What does your typical diet look like in a day? So i can get an idea of what i need to change

D0928a4e9bf5704060e1052008549b60
5 · September 11, 2012 at 7:38 PM

Most of the time i don't count calories but when i do i actually try not to go over 1200! I didn't think that if i ate less calories it would cause me to gain weight. Also, if i break paleo for a meal would my body store that food (sugar/grains) as fat or use it as energy? Sometimes i feel like if i cheat i gain weight a day or so after.

Fd70d71f4f8195c3a098eda4fc817d4f
8004 · September 11, 2012 at 7:36 PM

Your body will release fat more easily when it knows there's plenty of good, *nutritious* fuel coming in and it doesn't need to hold on to its existing fat stores as tightly as possible.

D0928a4e9bf5704060e1052008549b60
5 · September 11, 2012 at 7:35 PM

At my work we do a health and fitness test once a year which is done by nurses from the local clinic. Last year (had just started CF and no paleo) my levels were better than this years levels (1 year of CF and Paleo). My blood pressure, weight, measurements & fitness level were all higher. So i am not really sure why that happened since i completely changed my diet to paleo and no longer eat processed food. Also, we do optional weight lifting days at our gym which i have recently just started so maybe that will help out with my weight loss.

Fd70d71f4f8195c3a098eda4fc817d4f
8004 · September 11, 2012 at 7:34 PM

Depending on your portion sizes, there's a chance you're simply not taking in enough food! Especially for someone crossfitting 5 days/wk. Don't fall into that trap of thinking active, grown women can thrive on 1200 calories. Calories *do* matter, yes, but sometimes we go too far in *reducing* them when our bodies would actually respond better to *increasing* them.

D0928a4e9bf5704060e1052008549b60
5 · September 11, 2012 at 7:31 PM

Breakfast: 2 egss, 2 pieces of bacon and piece of fruit Lunch: meat, steamed veggies Supper: Usually same as lunch I sometimes make cauliflower rice or mashed cauliflower to go along with the meat if there is a sauce so i can take in extra veggies. I do crossfit 4-5 days a week. Our typical WOD's are either the crossfit.com WOD's or made up by the owner and she mostly has sprinting (200m or 400m) in the WOD. If no running is involved i will run the bridge near our gym (2miles).

Fd70d71f4f8195c3a098eda4fc817d4f
8004 · September 11, 2012 at 7:07 PM

I think we'd need a little more info on your typical diet to make more informed suggestions. I'm 5'2", started out at about 158, am now about 133. I'm on the lower-carb end of things, and I seem to do best with some long, slow walks and a couple of good lifting sessions a week. Used to be a cardio queen. Certainly don't miss spending all that time on the treadmill! Long walks outdoors are niiiice. (Even better for mental health than physical!) :)

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26072 · September 11, 2012 at 7:00 PM

First off, 28% body fat is normal for women. Most women can get down to about 20%-25% and still be healthy, but on the lean side. For you that would mean to maintain your lean mass and drop about 6-14 lbs of body fat.

You need to decide whether that is really where you want to be, and where along that path you want to be (20% or 25%).

After that, focus on your diet and circumstances first. Are you eating enough, are your ratios right for you (are you eating enough carbs? too many?)? Are you getting enough sleep? Keeping stress out of your life? Can you move from 20% to 5%?

Second, focus on your exercise. Crossfit is good, but a full body weight lifting routine could work better for you. Are you sprinting a couple times a week? Are you getting in enough recovery both active and inactive?

Focus on your goal, and as long as your goal is health motivated, just keep pushing through!

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 12, 2012 at 12:32 AM

Yes, running 3.14 miles in under 20 minutes, and completing a 10 miler in under 75 minutes with a V02 Max of 47 means I have poor aerobic fitness. Diane, that is a BS metric that *sometimes* correlates to poor aerobic fitness. It is the same as BMI which, *sometimes* correlates to being overweight, but body fat is a actual measure. My point to angelle is that these standardized tests do not necessarily mean anything.

F9638b939a6f85d67f60065677193cad
4266 · September 11, 2012 at 9:34 PM

If your heart rate shoots up high quickly you actually aren't that fit. You are showing signs of overtraining. You have great anaerobic fitness but poor aerobic fitness. It's humbling to find that out about yourself. It was for me.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 11, 2012 at 8:19 PM

Also, fitness level is BS. I got scored low on the fitness test (running on a treadmill at 6 mph for 2 minutes) because my HR went up too fast. At the time I was running sub 20 minute 5Ks so my fitness is worse than someone who cannot finish a mile just because my HR jumps to zone 3 quickly? BS. Don't put stock in fitness tests. Are you stronger? Are you faster? that's how you test your fitness.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 11, 2012 at 8:18 PM

blood pressure is a point estimate. One reading does not tell you anything. I would suggest checking that every week or so (at the pharmacy) and seeing if it was just a single test that was high for some reason. Measurements and weight are good predictors, but they only tell a part of the story. In men, they are very good predictors. But a woman's body changes throughout their life.

D0928a4e9bf5704060e1052008549b60
5 · September 11, 2012 at 7:35 PM

At my work we do a health and fitness test once a year which is done by nurses from the local clinic. Last year (had just started CF and no paleo) my levels were better than this years levels (1 year of CF and Paleo). My blood pressure, weight, measurements & fitness level were all higher. So i am not really sure why that happened since i completely changed my diet to paleo and no longer eat processed food. Also, we do optional weight lifting days at our gym which i have recently just started so maybe that will help out with my weight loss.

98266ae0c87836d4bb714b6d31cacbf9
3
1632 · September 11, 2012 at 7:23 PM

I LOVE fruit so i eat it at breakfast and as snacks before i go to crossfit

Cut that out and see the scale go down.

23a240b30b8622fed011ccbd4054fac2
489 · September 11, 2012 at 11:04 PM

I would recommend this. Whenever I start adding fruit like papaya or bananas back into my diet on a daily basis for whatever reason, I notice the weight and fat slowly creeping on. Except for berries. I have about 1/2 cup of frozen blueberries everyday. Try limiting your intake of fruit and see how it goes.

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1
78407 · September 11, 2012 at 10:58 PM

Dump dairy except the pure fat.

Keep berries to 1x a week and Starch 1-2x a week.

No coffee after noon.

Best ideas from my last 50lbs from the 150 I've lost.

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418 · September 11, 2012 at 7:12 PM

Try bumping up weight training and cutting back on fruit to one a day to see how that works for you.

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4266 · September 11, 2012 at 9:32 PM

You aren't eating enough calories to lose weight. You are also working out too much to lose weight. Your body thinks it is starving so it is holding on to fat. You do hard workouts so you're burning glycogen for energy, not body fat. You need to eat more to fuel a healthy metabolism and you need to exercise much much slower in order to use your body fat for energy. http://www.philmaffetone.com/aerobic.cfm

F9638b939a6f85d67f60065677193cad
4266 · September 13, 2012 at 3:11 PM

I have realized that almost all my exercise lately has been at a high level. I believe I have signs of overtraining syndrome. I have also not lost any weight in 8 months. I am trying to suggest that if someone does all their efforts on high and they don't fuel their body properly they are going to cause the body to fight back. It happened to me on the Pacific Crest Trail and it might be happening to me again.

F9638b939a6f85d67f60065677193cad
4266 · September 13, 2012 at 3:05 PM

What I am trying to say is that strength training and high impact are fine exercises, but if everything you do is at that level AND you are at a severe calorie deficit you are going to hit a wall. It happened to me. My crappy diet only added insult to injury resulting in severe insulin resistance. Toward the end of my hike I was slower yet stronger and fatter. After the hike on a carb restricted primal blueprint-type diet and only slow walking I lost the majority of the weight. I added strength training and sprints and improved my body composition.

F9638b939a6f85d67f60065677193cad
4266 · September 13, 2012 at 1:42 PM

I pushed myself too hard on the hike. I also ate a diet of all candy and cookies but at a calorie deficit. Nothing was right about what I did. I lost weight to a point, then started gaining it back. A good diet and reasonable cardio is way more effective than pushing yourself too hard and eating too little calories, all of them the wrong calories.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 12, 2012 at 3:12 PM

Do you understand that you just contradicted yourself? Hiking 2650 miles is obviously slow paced cardio -- and you gained weight doing it! I'm glad the runners there are having excellent results, and no one is saying running is bad exercise. But it is not the most efficient way to loose weight.

F9638b939a6f85d67f60065677193cad
4266 · September 12, 2012 at 2:44 PM

I am actually doing the slower running to improve my aerobic fitness and endurance. I follow Barefoot Ted's huraches google group and the runners there have been having excellent results. Nevertheless, what Phil Maffetone describes fits my personal experience perfectly and explains everything that has been stagnating about my physical performance and my stubborn weight. More and harder has not done anything for me. Burning more calories does not work for me. I even gained fat hiking the Pacific Crest Trail--2650 miles.

3ce6a0d24be025e2f2af534545bdd1d7
26072 · September 12, 2012 at 12:43 AM

This is a myth that has been disproven a million times. If you want to loose fat, burn as many calories as you can while implementing a weight training program and eating enough protein. Jogging slowly (zone 2 or zone 3 for 20 minutes) will burn 100 calories which ~65% will be fat. Sprinting with full recovery for 20 minutes only 40% will be fat, but you will burn more calories (250) so you will burn more calories and more fat calories (100 calories vs 65 with low level cardio). Burn as many calories as you can and eat enough protein to ensure your muscles continue to grow.

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