When you post questions like this, we aren't mind readers. We need to know your height, weight, age, calories you eat a day, specific food restrictions, health issues, exercise, etc. What I've finally gathered after reading all the comments is:
You are a 6' 4", 150lb, 50 year old male, presumably active, eating 1200-1500 calories a day, pescetarian, with an acceptable but just slightly under BMI, a BMR of 1555 calories a day, and acceptable body fat percentage.
So, here's the problem. You are not eating enough at all. Not even close for an active male. You should be trying to get an additional 800+ calories in depending on how much you exercise.
When your body is chronically starved, anytime you eat a little extra it stores it as fat for the next time when you eat too little. It also takes from your muscle which can contribute to thin people looking heavier.
Your BMR is 1555. BMR is the bare minimum you would need if you were in a coma. I assume you aren't in a coma. You eat under that consistently, especially if you are actively working out.
So, you need to look for a TDEE (total daily energy expenditure) calculator and figure out what you really need to be eating. Then, you need to make sure you consistently hit that mark +-100 to 200 calories.
Here's what is going to happen when you stop starving, you're going to gain weight quickly but it won't be major. This is your body adjusting to a new caloric intake. After your body sees that it isn't going to be starving anymore, it will stop holding on to its fat stores and will up your metabolism again to work on the new calories. After this, you should have no problems shedding any spare fat as long as you are otherwise healthy, active, and eating a healthy Paleo style diet.
As an example, I am a 6 foot tall woman with a similar BMR (don't remember the exact number right now) but my TDEE is 2300 due to my job and daily activity level. That's a large difference and I notice if I consistently eat under that.
Eat more and good luck.
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Go on Cronometer and count calories. If you're not counting calories then you are basically just guessing. Do it in an organized manner. For example, if you eat 2,200 calories for 3 weeks and don't lose a pound then lower it to 2,000 calories and try for 3 more weeks. Still nothing? Lower it again. You need to find that sweet spot that is not so low that your metabolism slows down but low enough that you stay motivated.
IF + paleo is an excellent combination for weight loss.
Calories are the key to burn up the fat . If you take less energy than you burn then you will burn the fat and change it with in case you train. here is another technique a high level lazy man and you wish to lose weight I recomment you to find a few juicing recipes for weight loss, research and you'll find a dozen of quality recipes that can make you lose weight without having done nothing.
Oh ok, a Prescetarian with body dysmorphia. How much body fat do you want? Anything less than 10% is dangerous, unhealthy and not realistic to maintain. So you want to know how to lose that last 4% of body fat?
well, imo , you're not being honest. You HAVE to be taking in more calories than you consume. Most folks who're working out, think they can take in more calories of "good stuff" and will slip( and not count) that candy bar or Big Mac, thinking, I'll work it off. Protein powders have alot of extra calories, too. So do bananas and grapes, etc. Those calories add up.
well, I'd love to see a full length pic of you and then we can better tell what's going in with you. How do you look? Are you toned? Why do you obsess over weight? A bodybuilder with 10% body fat will weigh more than a marshmallow with 50% body fat.
Well, thermodynamics has nothing to do with it( you actually "burn" calories freezing ).. Burn is perhaps the wrong word. Consumes, utilizes, processes, metabolizes, etc.
AFA basic knowledge, well. The truth is, your body will take the path of least resistance( basic physics). Which means that it will "consume" muscle first. IF you just took in less calories than your body consumes, every day, your body will consume muscle. So, to get it to burn fat, you have to build muscle and feed them with protein. That forces your body to begin to consume fat. Of course, more basic knowledge. Weight is the worst way of monitoring your progress. Muscle weighs more than fat so as you lose fat, you could actually gain weight, but you'll have less fat. The best monitor is the mirror and how your clothes fit and the "pinch an inch" test. You'll know when you lose fat and your muscles get bigger , more toned. Lift heavy and lift often and it don't have to be in a gym. I live on a farm and farm chores are a good workout. I dig post holes with a manual post hole digger. I have a garden and bend over and pull weeds by hand. I carrying 5 gal buckets of water for the ducks and goats. I take 5 gal buckets and fill them with dirt or sand and carry them around. I take 12' logs, 8" in diameter and lift one end and walk it upright, with my arms and walk it back down, do a squat and lift it up again. I push and pull my full sized pick up truck. Try running up and down stairs or a hill.
Uhhm they didn't say anything about being diabetic. Fat burns in a carbohydrate flame. key word is "burn" calories, no matter what they eat, if they exercise and "burn" more calories than they take in( no matter where the calories came from), they'll lose weight. Btw, no one could eat 3500 calories of just one thing.
Guaranteed, if you burn more calories than you take in , you will lose weight. If you take in more calories than you burn, you gain weight.
I am having the same trouble (age 52, female, 5 foot 4, 144 pounds, reasonably active) been eating just meat, veg, fish, sea food. Not even cheese. gave up nuts and fruit and dried fruit to lose weight. Even that did not work. Gave up coconut oil in cocoa.
I don't count calories so I suppose I need to. I tried intermittent fasting 1 or 2 meals a day only recently and did not shift a single pound.
Today is fairly typical with no IF - B: 2 slices of bacon fried in olive oil, 3 poached egg yolks
L: salmon and mixed sea food fried in olive oil with courgettes and a lot of seaweed spinach with butter.
D: half a small swede raw with a pack of smoked salmon (no added sugar).
Snack - one teaspoon of cocoa powder (no sweetener or sugar) with a tablespoon on gelatin with hot water.
I might as well go back to hot chocolate, chocolates, nuts and raisins with cream as I'm not losing any weight at all. If I don't want to count calories do I have to give up al veg for a while and only have 100% meat/eggs/fish/sea food?
Check your thyroid. If you're dieting and you lose nothing it usually means thyroid trouble.
As multiple posts have mentioned....
What's your gender / age / height / weight / waist ?
current level of activity and current caloric / carb intake?
If you're close to 'fit' losing additional fat is difficult.
Your recent revelation of being pescetarian points toward "you probably don't have much bodyfat to lose" unless you're also a junk carb (cakes, cookies, sweets) eater.
I'm 6' ... I was 220, now I'm 190. Losing fat at the beginning was simple, below 200 lbs it got harder. After a year at 190, I've gained some muscle back. If I want to lower my bodyfat from this point, it will require much stricter adherence to diet. I'm not sufficiently motivated to do it.
Thanks. I should have mentioned I am pescetarian. Is there a version with fish broth perhaps? Thanks
Ok, here is the diet for you and I GUARANTEE YOU ARE GOING TO LOSE WEIGHT:
Breakfast: bone broth. If you still feel hungry, add some meat on the bone, green leafy vegetables.
Lunch: liver with 2 tbs. sauerkraut.
Dinner: vegetable salad + any meat/fish of your choice.
Every third day add some carb-heavy vegetables for your dinner. Pumpkin, beets, whatever feels right.
Please come back and tell us how it worked for you.
Maybe you don't need to lose weight
What's your gender / height / weight / age / goal? Also, what's your current level of activity and current caloric / carb intake?
With that info, you can calculate something that should work slowly over several months, stick to the plan daily, and track your progress.
OK then, my backup plan is fasting and VLCD, with alternating bouts of "well planned HFLC" and that means getting a Phinney - Volek book and following it.
I would add though that what works for me, may not work for you. Your frustration may be due to many things, but I'm guessing you've had this happen before on other diets. The key is knowing yourself. You can begin to unravel the mystery by reading Death by food Pyramid by Denise Minger. She will not tell you that you must follow a low carb plan or a this or that plan, she will tell you the truth, which is that all people have different genes that lead them to succeed in different ways. However, all people need the same basic nutrition, and where to get that nutrition is mostly from the same sources.
You might also use something like nutritiondata.self.com or fitday or caloriecount or cron-o-meter to track your nutrition so that you have confidence that you are feeding yourself adequately. It also avoids nasty conversations with doctors who claim your diet isn't "nutritionally adequate" because the proof is before their eyes.