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QUICK weight loss tips for a Paleo Chick??

by (15)
Updated about 18 hours ago
Created April 11, 2011 at 4:42 PM

Hi all,

I???m wondering what the best ???Paleo-tweaks??? I can use to lose weight FAST. I???ve been paleo for about 1.5 years following a year of weight loss that took me from 190 to 118 lbs (I???m a 24 y/o 5???7??? female, currently at 136 lb). Paleo worked well for maintaining at around 120-125 until I finished grad school and started a full-time desk job; I gained most of the extra 16 lbs from September-November 2010.

My boyfriend just surprised me with a vacation to the USVI- but I have only a little over a month to prepare! Should I go zero-carb or do a cyclic ketogenic diet? Ladies?!

My current exercise routine is spinning 2x per week, body pump 2x per week, plyometrics 1x per week, and 20 minutes of easy yoga every day. I plan on switching up my program and adding some HIIT. Any thoughts on this?

0b7c3e7fd96005f0b2dfd781e512fc2e
1232 · March 11, 2013 at 4:41 AM

If you are eating whole, natural foods (and not to excess) and exercising then you don't need any further tips. The weight will fall off.

0fb8b3d6dcfb279b0f7e050d2d22510f
4625 · April 13, 2011 at 3:48 PM

You can NOT build huge muscle without INTENT. It won't sneak up on you so don't worry.

7e746be2f0e550a8cd7df881322ae705
18701 · April 12, 2011 at 8:28 PM

It sounds like you are doing everything possible, I say relax and let your body do it's work. You should probably lose 5-10 this month with this plan.

98148e265e1a9b27ce1c206190c1b8a4
5136 · April 12, 2011 at 8:21 PM

glad to hear it, and i certainly understand enjoying the light feeling. No, i didn't mean to imply it would compromise your health, but sometimes people (particularly women) build up these types of deadlines in their heads and it can be counterproductive. Have a great trip!

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:45 PM

I don’t normally do dairy as I find it gives me skin issues and exacerbates seasonal allergies, but I find it hard to do VLC without it.

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:44 PM

<60 carbs/day, about 1350 calories. I don’t have the time to work out in the morning, but my commute includes about 30 minutes of walking in the morning and evening. Lunch time workout: HIIT and 20 minutes of walking 2x per week. Lifting/bodyweight (loving/hating burpees) 2x per week.

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:43 PM

Yes, I'm not much of a drinker but it puts weight on me like nobody's business. I'm trying to get 9 hours of sleep while I'm on this short-term diet.

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:42 PM

Sat and Sunday were almost zero carb. Had “carb flu” on Sunday but am over it today (Tuesday). I’m counting calories (~1350/day), under 60g carbs, half scoop of whey powder with iced coffee post-workout. This seems to help control my hunger later in the day.

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:41 PM

Believe me, Paleo has taught me so much about my body and health. Truth is- I feel more confident, stronger, and more athletic when I’m lighter. It’s also practical in the sense that I won’t have to buy a whole new summer wardrobe as I have gained 2 clothing sizes! I plan on enjoying my vacation whether I gain or lose weight but I don’t think one month of weight loss is going to compromise my health.

Af939911afa817f79a4625d4f503c735
552 · April 12, 2011 at 3:11 PM

This + limit or eliminate fruit. Carbs from non-starchy sources, with the possible exception of post-workout. And, of course, strict Paleo, meaning NO ALCOHOL. This may not be an issue for you, but I've seen many people get frustrated when it turns out they're still drinking on weekends.

A68f24168bc0de414a038037e287b581
4896 · April 11, 2011 at 11:16 PM

I wanted to write something very similar, so I just join in with you. i am three inches smaller, but weight around 145. And I even though it would be nice to lose something, I don't obsess. I think I am looking quite fine already :)

98148e265e1a9b27ce1c206190c1b8a4
5136 · April 11, 2011 at 5:49 PM

thank you :) , people forget how much enjoyment is key to things like weight loss and even proper form in exercise.

Aead76beb5fc7b762a6b4ddc234f6051
15229 · April 11, 2011 at 5:45 PM

i love this answer. thanks.

A968087cc1dd66d480749c02e4619ef4
20411 · April 11, 2011 at 5:44 PM

Agreed, the cortisol from all that working out may prevent fat loss. Scale it back a little. IF rips the fat off. Make sure your sleep is dialed in. Use a protein sparing modified fast (PSMF) as a last resort.

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15 Answers

98148e265e1a9b27ce1c206190c1b8a4
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5136 · April 11, 2011 at 5:21 PM

here's an idea: freaking out about 10 or 16 pounds will just stress you out. That's bad. Go have fun and feel sexy and good about yourself and get some sun and Vit D and enjoy being 24. Sure, we're women and we notice the small stuff but I bet your boyfriend still thinks you look great. Get back to your goal weight but don't freak out about a timeline or a beach body. It's much sexier to just feel sexy, and not to sound cheesy, but feeling like you love your body goes a long way to keeping it fit and looking good. Also, you seem to have figured out that a desk job was causing your weight gain, so maybe just find ways to adjust in the office.Incidentally, I'm 5'7" and i feel like an ideal weight for me is about 125-127, everyone's build is different but 118-120 sounds a bit low to me.

98148e265e1a9b27ce1c206190c1b8a4
5136 · April 12, 2011 at 8:21 PM

glad to hear it, and i certainly understand enjoying the light feeling. No, i didn't mean to imply it would compromise your health, but sometimes people (particularly women) build up these types of deadlines in their heads and it can be counterproductive. Have a great trip!

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:41 PM

Believe me, Paleo has taught me so much about my body and health. Truth is- I feel more confident, stronger, and more athletic when I’m lighter. It’s also practical in the sense that I won’t have to buy a whole new summer wardrobe as I have gained 2 clothing sizes! I plan on enjoying my vacation whether I gain or lose weight but I don’t think one month of weight loss is going to compromise my health.

A68f24168bc0de414a038037e287b581
4896 · April 11, 2011 at 11:16 PM

I wanted to write something very similar, so I just join in with you. i am three inches smaller, but weight around 145. And I even though it would be nice to lose something, I don't obsess. I think I am looking quite fine already :)

98148e265e1a9b27ce1c206190c1b8a4
5136 · April 11, 2011 at 5:49 PM

thank you :) , people forget how much enjoyment is key to things like weight loss and even proper form in exercise.

Aead76beb5fc7b762a6b4ddc234f6051
15229 · April 11, 2011 at 5:45 PM

i love this answer. thanks.

667f6c030b0245d71d8ef50c72b097dc
10
15976 · April 12, 2011 at 2:19 PM

Drop all dairy and nuts and seeds completely.

Limit carbs to under 100g per day.

Lift heavy stuff and/or sprint once or twice per week.

Walk a lot.

Do NO jogging or slowish running.

Sleep more than eight hours per day.

(people won't like this next one but) Go ahead and limit overall calories. Stay strict paleo, just eat a lot less. (this, while not being a great way to live forever, will help shed the weight IN THE SHORT TERM)

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:45 PM

I don’t normally do dairy as I find it gives me skin issues and exacerbates seasonal allergies, but I find it hard to do VLC without it.

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:43 PM

Yes, I'm not much of a drinker but it puts weight on me like nobody's business. I'm trying to get 9 hours of sleep while I'm on this short-term diet.

Af939911afa817f79a4625d4f503c735
552 · April 12, 2011 at 3:11 PM

This + limit or eliminate fruit. Carbs from non-starchy sources, with the possible exception of post-workout. And, of course, strict Paleo, meaning NO ALCOHOL. This may not be an issue for you, but I've seen many people get frustrated when it turns out they're still drinking on weekends.

0fb8b3d6dcfb279b0f7e050d2d22510f
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4625 · April 11, 2011 at 9:02 PM

Low to no carbs for quick but quick is not the way to go. Paleo weight loss is a residue of design, not the goal. You have done a great job, perhaps some strength tyraining instead of cardio to shape the body. Strength training ( even body weight style) keeps carbs out of the blood system so they don't ghet stored in a fat cell.

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:42 PM

Sat and Sunday were almost zero carb. Had “carb flu” on Sunday but am over it today (Tuesday). I’m counting calories (~1350/day), under 60g carbs, half scoop of whey powder with iced coffee post-workout. This seems to help control my hunger later in the day.

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30 · April 12, 2011 at 12:24 PM

Instead of being focused on the number of pounds you want to loose, focus on inches and muscle tone. I am 5'5 and currently weigh about 135 which has been a consistent weight on and off paleo, but for my body type and muscle tone I feel confident, sexy, and strong. The healthy way to slim down would be to increase your amount of cardio. Sprints, cardio circuits, jumping rope, and high intensity exercies sush as burpees and box jumps are great exercises to shed fat. While sticking to the Paleo diet, what has helped me to drop inches and body fat percentage is to decrease my grain, starch, and sugar intake. Increase the amounts of protein, vegetable, and fruit and keep the fat intake to a moderate level.

7e746be2f0e550a8cd7df881322ae705
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18701 · April 11, 2011 at 5:15 PM

What are you eating right now? How many carbs? You might not need to go completely zero carb, but just drop them somewhat. What changes you need to make completely depend on what you are doing now.

I wouldn't add anything to your current exercise schedule. If you are going to do HIIT, then switch it for something else. Possibly, 1 spin, 1 body pump and the HIIT. Do you work out fasted? Is that a possibility? That can really help sometimes.

7e746be2f0e550a8cd7df881322ae705
18701 · April 12, 2011 at 8:28 PM

It sounds like you are doing everything possible, I say relax and let your body do it's work. You should probably lose 5-10 this month with this plan.

F963f0086c1578f8ebd02df2d13cf585
15 · April 12, 2011 at 7:44 PM

<60 carbs/day, about 1350 calories. I don’t have the time to work out in the morning, but my commute includes about 30 minutes of walking in the morning and evening. Lunch time workout: HIIT and 20 minutes of walking 2x per week. Lifting/bodyweight (loving/hating burpees) 2x per week.

A968087cc1dd66d480749c02e4619ef4
20411 · April 11, 2011 at 5:44 PM

Agreed, the cortisol from all that working out may prevent fat loss. Scale it back a little. IF rips the fat off. Make sure your sleep is dialed in. Use a protein sparing modified fast (PSMF) as a last resort.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1
1
7324 · April 12, 2011 at 12:47 AM

Walk and stand as much as you can. Walk everywhere. Walk around your house till your family thinks you're insane. Get a standing or walking desk and use that instead of sitting. These will help burn more calories and also have positive hormonal effects that you won't get from sitting.

When you do sit, try to fidget and move around as much as possible. Drink plenty of water. Lower your thermostat and expose yourself to cold temperatures. Do weight training, HIIT, and lots of low level activity like yoga, walking, or gardening. You may also want to track your calories and food intake, and cut out some of the more questionable foods like nuts, fruit, dairy, stevia, etc.

Even if you don't reach your goal though, remember that the real goal here is long term health. It may take a while, but just keep plugging away. (This is pretty hypocritical actually as I am the least patient person ever.)

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0 · December 14, 2012 at 8:00 PM

your weight is average for a person with your height. Since working out is not an easy option due to your time restrictions (I had a friend in marching band and she rarely had a break from practices and games) then i'd say the most you could do that could make a big difference is for starters eat smaller portions of food. By all means DO NOT starve yourself, but keep eating three meals a day either smaller portions or X out all junk food. Veggies and proteins are twenty times better for you then mcdonalds or chips. Of course you will have to give it a few days or a week to get used to eating smaller portions of food but after this time your stomach will shrink and you will get used to eating less. To add an extra oomph, drink ONLY water and eat foods that boost your metabolism. Some that are at the top of my head are blueberries, grapefruit, almonds, spinach, oatmeal, eggs, celery.. even green tea speeds metabolism. Higher metabolism means more calories burned. You can find more calorie burning foods at this website: http://howcaniloseweightbutkeepmybreas.webege.com/

Anytime I want to lose weight I always drop all the junk food, drink purely water and eat things I know increase my metabolism. For me I lose weight in a reasonably fast period and did it without dieting or working out. Although if you want even faster results you need to boost your metabolism and do at least a few calorie burning workouts a day. Here's a link for some that I recently found and will do anytime I want to feel a burn. Its four workouts you repeat three times and only do them three times a week.

I hope I've helped you with your question. :)

http://howcaniloseweightbutkeepmybreas.webege.com/

Ac97fc5ad4f2bd42d96b1bb5fbb87a2e
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0 · November 02, 2012 at 2:53 AM

I try to avoid fast food, as I follow a semi Paleo diet (aka I follow the principles but not strictly), but when I am stuck at a food court, I go a fruit and vegie juice, a fruit salad or for a quick dinner I get a share plate from local Greek places, and just ditch the bread that comes with it, and keep the delicious meat, herbs spices and vegetables.

TRX suspension training

307c9129b8e1dd0433a3fbb16e0c4a92
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78 · April 11, 2011 at 10:28 PM

plus if you follow the other users' advice and do less cardio and more strength training you will build sexy msucle tone and be pumped by your own ability to do more/lift more.

i'm not talking body builder level here, a nice definition in the arms is all it takes and besides that, muscle burns more fat so as long as you eat right (paleo style) & drinks loads of water you will be fine!

0fb8b3d6dcfb279b0f7e050d2d22510f
4625 · April 13, 2011 at 3:48 PM

You can NOT build huge muscle without INTENT. It won't sneak up on you so don't worry.

9aa2a816c61170cc0183a68be0386ba5
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1702 · April 11, 2011 at 7:00 PM

Keep up with the yoga and turn down the cardio otherwise. Dunno how carb-conscious you are right now, but scaling that back + toning down your exercise should help you lose a few pounds before you leave, I'd guess. Good luck.

I'd die to be 136, vacation or not!

B9a8c5b021cebc0d3f389c513d39e8bd
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160 · April 11, 2011 at 5:18 PM

I notice if I give up fruit, yoghurt, and nuts, I lose faster. In general, avoiding fructose really helps me. Enjoy your trip!

0c8e80209235f75e50239c6134eadb83
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-2 · September 14, 2012 at 4:40 PM

Are you staying fit and loss your weight so exercise is most important for all. Doing more cardio exercise is really for maintain your weight very easily. Swimming is really nice exercise to reducing your weight easily. Yoga is also good for you to weight loss. Avoid more fatty food and oily food is really harmful to your health and increase fat in your body so avoid it. There are many tips available for weight loss. You should do morning walk for your weight loss. Also you can ignore junk food. It is best way to weight loss. you can drink a green tea. It is very useful for weight loss. If you drink then your weight is automatically for sort time.

trx suspension trainer pro

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-2 · April 11, 2011 at 5:35 PM

Tim Ferriss recommends eating at least 30grams of protein within 30 minutes of waking. This works. Come check us out at the North American Paleo Network Facebook page at www.facebook.com/napaloenetwork and find all kinds of info from all the top dogs in the paleo low-carb world including Tim Ferriss, Robb Wolf, Kurt Harris, Gary Taubes etc., and posts of all the latest articles and research. :-)

22bb5cf7c52731de5bbb9e4aad4f5873
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-4 · March 22, 2013 at 12:26 PM

Ladies!!Don't get Upset!! Yeah its true that many people now a days are facing similar crisis on their weight management...But now there are so many fitness and wealth loss program that would make you slim and fit with the perfect body you wish to see yourself.. I Would prefer you all to check out: Tryfoodlovers.com where all your issues will be solved.. So Cheer up..Enjoy life to the most......

D5745b9f9b6b19a43323d44745f5fd96
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-4 · March 10, 2013 at 10:43 PM

haahahahahahah hahhahhah jjijijijiiji you must feell like poop

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