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Weight loss slowing down after adding strenght training... will it pick back up soon?

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Created February 28, 2014 at 6:01 PM

Bit of bkg... Ive been semi-paleo (87%to94%) for a year. I'm in the middle of a 60 day focus paleo eating. I've been doing Weight Watchers for 3 years and down 100 pounds. I aim to be as gluten free as I can with out loosing my mind and have since Feb 2013.

I know the scale is not the only measuring tool... I failed to take measurements, but have some from July 2013. I'll be taking them again this weekend and then monthly. I just want to see 199 for my 20th wedding anniversary this June & be able to get my wedding ring remade. (It is loose on my thumb right now!)

I've recently upped my activity level. adding in weight training (scaled down cross fit style - 3 rounds of 10 reps of db bench press, lat pull downs, squat thrust, dead lift with reverse fly, 20 crunches, run length of building and back) 3 days a week. keeping up my daily walking of 2-3 miles in the morning, 1.5 miles at lunch and adding in walk/runs 2 to 3 times a week. 2013 was my first time I every entered a race, 5k walk/run, so know I was an out of shape 40+ female with sever arthritis pain in hip and lower back. (That pain that was a consistent level 8-9 is now an occasional level 2-3) Thank you John-O for challenging me to read Robb's book.

Many years ago... I did several Body for Life Challenges. I remember weight loss being spotty at first then more consistent...

Was wondering if anyone else saw a drop and then increase in weight loss?

I'm already limiting myself to one serving of fruit and less than 15 almonds & 1 tsp. almond butter a day.

I've been tracking my food religiously since mid Jan. Staying well with in my WW allowed points.

Could I possible not be getting enough protein? I average ~ 135g a day. I am currently 232.2 pounds.

Thought? Similar experiences? Suggestions?

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17402 · March 02, 2014 at 3:27 PM

Well, congrats on the 100lbs loss - it wasn't clear you were looking for a congrats. We don't know how long. It's going to depend on internal factors.

7160a3fb485cb0af573c0292fdb08144
15 · March 01, 2014 at 4:46 PM

Agreed. WW will not help with fat loss.

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690 · March 01, 2014 at 4:52 AM

I have to agree with @raydawg I have little faith in WW, since following their point count system is no assurance of eating well. PLus I read that WW recently made a change to allow unlimited fruit (not exactly a recipe for fat loss).

Running 5k's or 10k's for someone north of 200 lbs is a bad idea.

Get you diet & hormones dialed and you need suprisingly little exercise to maintain muscle. Building muscle is more work but running is not the answer.

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0 · March 01, 2014 at 4:29 AM

Thanks... I'll be keeping with WW, eating whole foods. No marathon in my world, just enjoying the 5k and maybe a 10k. It will still be walk running.

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45 · March 02, 2014 at 4:05 PM

Hi Meg,

You know you're doing the right things, so why don't you just lose weight without the pressure of a time frame or goals?

When I went primal in 2011, weight loss was not my goal (even though I was overweight) so I didn't pay attention to it. Then I woke up 6 months later to an entirely different body. After a lifetime struggle of "dieting" and worry about losing weight, this was a lesson to me about the importance of taking it easy.

Stay active, build muscle, cut your sugars, focus on your protein and veggies, focus your mind elsewhere, and your body will just do its thing.

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0 · March 01, 2014 at 7:43 PM

Seriously... I f'n lost 100 pounds with Weight Watchers. Did y'all miss that?

I just was asking about adding in weight training and how long till my body starts back with the weight loss. But no one has answered that.

Never mind.

96440612cf0fcf366bf5ad8f776fca84
17402 · March 02, 2014 at 3:27 PM

Well, congrats on the 100lbs loss - it wasn't clear you were looking for a congrats. We don't know how long. It's going to depend on internal factors.

96440612cf0fcf366bf5ad8f776fca84
0
17402 · February 28, 2014 at 9:28 PM

You can either go catabolic or anabolic (or at homeostasis). You've chosen to add in strength training, this builds muscle, so you're in mTOR quite often, and are therefore anabolic.

Whenever you gain muscle, you also gain a bit of fat along for the ride. This is why it's normal for body builders to do phases of bulking and leaning out. It is possible to gain muscle without gaining fat, but very difficult (i.e. leangains.com)

Yes, you're female and that means you won't be bulking up a huge amount of muscle mass (well, not unless you play with some very nasty substances), but, physiology still applies.

One thing I've found is that resistance training usually helps get rid of joint pain. Doing squats helped me get rid of knee pain that I've had for years, for example.

Adding muscle is a very good thing to do, especially before you hit your 50s, because that's when sarcopenia starts (but only if you don't work out, and by time we hit our 70s, it's accelerated.) The more muscle we have, the more metabolic ability we have and the longer we'll likely survive.

Art De Vany has some wonderful stuff on muscle and aging here: http://www.artdevanyonline.com/1/category/aging/1.html (although he tends to push his Guardian products a bit) :) (If anyone ask what I'd want to be when I grow up, I point to his site)

Careful with the runs though, you don't want to go marathoning, that path leads to irreversable heart damage. Walking 2-5 miles a day is perfectly fine.

Don't force the workouts, the fat loss will come on its own. If you overdo it, your body will be under stress, and will prepare for stressful times appropriately: by adding to its fat stores.

You're right not to use the scale, use instead a tape measure. You could also get a scale that uses impedance to measure percentages for fat, water, muscle, and bone. These are cool toys that you can use, but they are notoriously inaccurate. At best we can use them to track relative change rather than absolutely measure fat.

There's no reason to do WW points, or count calories. Eat real food. In this, you should look to eat 3 palm sized portions of meat a day, and the rest can be leafy greens, some starchy veggies, and high quality fats such as pastured bacon (yes, bacon), grassfed butter, coconut oil, palm oil, cocoa butter/macadamia (very expensive, but wonderful stuff), extra virgin olive oil, fats from meats, egg yolks, nuts, etc.

F291857fa12a0291688ea994343156dc
690 · March 01, 2014 at 4:52 AM

I have to agree with @raydawg I have little faith in WW, since following their point count system is no assurance of eating well. PLus I read that WW recently made a change to allow unlimited fruit (not exactly a recipe for fat loss).

Running 5k's or 10k's for someone north of 200 lbs is a bad idea.

Get you diet & hormones dialed and you need suprisingly little exercise to maintain muscle. Building muscle is more work but running is not the answer.

Medium avatar
0 · March 01, 2014 at 4:29 AM

Thanks... I'll be keeping with WW, eating whole foods. No marathon in my world, just enjoying the 5k and maybe a 10k. It will still be walk running.

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