I started paleo at the end of January. I have been working on my weight for nearly the last year. I started doing Medifast (low carb and expensive), moved over to Atkins, tried calorie counting and found Paleo a couple of months ago. I have to say that I am more than happy with Paleo. It sort of cemented together a lot of things that I had already learned, like needing a lot of protein.
Here's my stats: I'm 5'9", starting weight last May was 287. I am now at 212. I've lost 7 pounds since starting paleo in January, but that was in the first few weeks. Since then I've stayed right around 212. I would really like to lose another 20. That puts me at about 190, but as I take appetite increasing/metabolism slowing meds, I don't now that I can go much lower.
Here's what my day looks like:
Breakfast: 2 eggs cooked in coconut oil, coffee with heavy cream Lunch: 1/4 lb. deli turkey, half an avocado, steamed cauliflower with seasoning Snack: 1 cup strawberries, 20 almonds Dinner: 1/2 pound ground beef, 3 cups greens, salsa, 1/2 avocado Snack: 1 oz. dark chocolate
I'm feeling really satisfied and feel good overall, but don't know why I'm not losing. Just for kicks I ran my day through myfitnesspal to check my carb levels and I've been staying under 100 a day pretty consistently.
I know I am not getting enough exercise. I walk a couple of times a week and that is all. My life is incredibly busy and frankly I haven't given exercise much priority.
Btw, my 75 pound weight loss = no more acid reflux, no more sleep apnea, no more high blood pressure, no more high blood sugar, no more achey knees, etc. etc. So I'm feeling pretty good, I just would like to be thinner.
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You've got to exercise. No way around that. As a friend noted earlier today, "Our bodies prompt us to eat fat and sugar because in our natural environment those things are scarce. Our bodies prompt us to rest because in our natural environment exercise is abundant."
Every little bit helps. And "exercise" doesn't need to mean hours every day on a treadmill. Doing just three minutes of burst exercise (running up stairs ??? or walking if that will get you a little out of breath and sweaty ??? dancing all out to a 3-minute song) will give you 90 minutes of fat-busting growth hormone and support insulin sensitivity.
Similarly, you can add some weight training at odd intervals, and that doesn't require a gym membership. You can get there with lunges and squats and lifting water jugs.
If you had high blood sugar, you were ??? and possibly still are ??? insulin resistant, which in itself creates various nutrient deficiencies. I'd recommend talking with an trained person ?????an herbalist, paleo nutritionist, licensed naturopath ??? to help figure out what you're missing.
- Do some highly intense exercise. A little is way better than none.
- Try intermittent fasting
- Don't snack
1) Intermittent Fasting- stop eating earlier in the evening and eat breakfast later (12-15 hours in between)
2) Shorter, more intense workouts- lift weights! Building Muscle = burning fat
3) Stop Snacking 4) Skip the deli meats- bake a bunch of chicken, cut it up and add mayo for chicken salad instead 5) Introduce carbs earlier in the day 6) Try taking REALLY cold showers in the morning and at night- it helps burn fat and boost metabolism
Also, check out Dr. Kruse and Letpin Resistance.
I agree on the calorie theory. I sadly am having to change things up myself in this area. Now that I am fully keto adapted I need to cut down on the quantity of food I'm eating every evening. I fast during the day and when evening comes I let lose and pay no attention to my satiety signals. My next goal is to focus on listening to my body and developing some self control. I'd suggest lowering the carbs a bit as well as taking a closer look at the calories and get your body moving! :) Good luck.
I'd watch the fat. It's good stuff but it's easy to be heavy handed. Measure everything for a week, not to limit yourself but to see what you are doing. I did that after I figured out my coffee was 700 calories by itself. Ooops.
Keep up your quest for better health and don't be discouraged. It's not always about what the scale is saying, you will continue towards your ideal weight as long as you are doing the right things. It sounds like you are on the right track to making this your lifestyle rather than a diet or program.
I've helped many folks get past their sticking points when it comes to weight loss/body composition, and what the community is telling you is very true. You must start to supplement some exercise in your life to start building an engine that can use the good quality fuel that you are giving it. Exercise will bring you back to a healthier hormone balance that will help you unlock fat stores, build muscle, and lose weight. I like the suggestions of starting to do some shorter, intense interval stuff like doing stairs, or brisk walking. Also, it's a wonderful idea to start doing some resistance training to really maximize your fat burning. This is best done with a coach/trainer to ensure proper technique and safety. Honestly if you keep your carb intake to simply the occasional fruit and veggies you will easily stay under 100g per day, and this along with regular protein and fat feedings to make sure you are eating enough calorie will get you the results you are looking for. The only thing I would take out of the mix is the heavy cream seeing how this is really the only dairy in your diet and not necessary. Also, you MUST be getting on average at least 7-8 hours of quality sleep per night. If you aren't then you are sabotaging all the hard work that you are putting in. Good luck!
cut the nuts, chocolate and heavy cream. Use coconut milk. You will start to lose when you get your sleep and stress under control.
Your meal plan doesn't look too bad. however, I'd reduce the avocado to 1/2 per day (try one quarter of an avo at lunch at dinner). That's a lot of Omega 6 in one day. Also, eliminate the dark chocolate (empty calories) and reduce your almond consumption to 8-11 nuts (0.5oz). Finally, make sure you're choosing a leaner cut of ground beef. Other than that it looks pretty good. Make sure you're exercising regularly.
According to what you eat on a typical day, you may be eating too little or too much. Have you been eating this way for a while? Have you tried eliminating nuts completely? Do you suffer from any health conditions (gastrointestinal problems, diabetes, insulin resistance)?
How long have you been stuck at this weight? Plateaus are normal and sometimes just a bit more time is needed to see some weight loss.
You may want to look into working with a qualified Paleo dietitian/nutritionist to help you.
Start lifting heavy things. And try not to dwell on the number . How are your clothes fitting? I am 20 lbs heavier and three sizes smaller since starting CrossFit and going paleo.
How is your sleep? Stress?
If you're taking meds that increase your appetite and slow your metabolism, I'd recommend exercise to counter-act some of that. Walking, lifting heavy things, sprinting... doesn't have to be complicated or time-consuming.
Here are a few dietary things I'd tinker with if I were in your shoes:
1) Don't snack.
2) Maybe ease up on the fat until you're at desired body comp.
3) Check your calories. At some point, calories do count.