1

votes

Paleo Sloth Here! Can I lower BF With Just Diet?

Answered on September 12, 2014
Created May 28, 2012 at 6:58 PM

Okay, I admit it: I'm a bit of a paleo sloth. I don't exercise much, which pits me against many here, I know. Part is laziness, part is health impediment (I have MS). I have moved from low-carb (diet) to paleo (lifestyle), and I am pretty much AT my goal weight (give or take 5-10 pounds). I want, tho, to have the BF % that will allow me to have a tight (if not ripped) tummy. Any hacking I could do, diet-wise? Full disclosure: I still eat dairy from time to time. Would eliminating it really make much of a difference (Kurt Harris, for one, says no).

Any help would be great.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on June 01, 2012
at 11:02 AM

I agree with Sam on this.

68294383ced9a0eafc16133aa80d1905

(5795)

on June 01, 2012
at 02:42 AM

"Spot restriction" meaning basically random calorie restriction. Not chronic restriction...should have clarified.

B04787f664abf9bebc28f71bf7825a3c

(877)

on May 30, 2012
at 03:27 AM

I've been contemplating purchasing a 90-day program (not p90x though...I'm curious, just not $150 curious!). I like the idea of being told "Do X today" for a set amount of days. My first day of work would be kinda hard to do any working out since it is literally a 17 hour work day...But still, I'm tempted to purchase https://www.supreme90day.com/ since it's so cheap and the reviews I've seen on it are pretty favorable.

77877f762c40637911396daa19b53094

(78467)

on May 29, 2012
at 05:59 PM

he he he he he he

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 29, 2012
at 05:49 PM

Nah, man. I'm afraid VLC-ers would not be able to handle such intenisty ;)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 29, 2012
at 05:49 PM

Nah, man. I'm afraid VLC-ers would not be able to handle it.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 29, 2012
at 05:44 PM

Nah, man. Only those with enough glucose could mange to handle that ;)

77877f762c40637911396daa19b53094

(78467)

on May 29, 2012
at 06:33 AM

"Spot restriction". Yeah, restrict those spots!

77877f762c40637911396daa19b53094

(78467)

on May 29, 2012
at 06:32 AM

Oh well in that case, I would suggest eat more, move less. lol

77877f762c40637911396daa19b53094

(78467)

on May 29, 2012
at 06:29 AM

FY are you not going to tell PP your routine "For deep cuts and insane definition in your abs..."? Teehee.

77877f762c40637911396daa19b53094

(78467)

on May 29, 2012
at 06:28 AM

FY are you not going to tell PP routine "For deep cuts and insane definition in your abs..."? Teehee.

Medium avatar

(211)

on May 29, 2012
at 05:05 AM

You sound a bit like me! ; ) I have been doing some free-weight lifting (2x10 lbs hand-held ones), but that's not gonna do much for the tummy! : )

Medium avatar

(211)

on May 29, 2012
at 05:03 AM

Nice. Thanks for this. A lot of the responses here have been great, including yours! I HAVE been off sugar for a goodly while now, but I will read the link nonetheless.

Medium avatar

(211)

on May 29, 2012
at 04:59 AM

Thanks for the supportive advice!

Medium avatar

(211)

on May 29, 2012
at 04:58 AM

That's it?! Surely not JUST that?! I will read on.

Medium avatar

(211)

on May 29, 2012
at 04:55 AM

There's a helpful, insightful answer!

0bc04a2ee661857e8458df34646e70ef

(319)

on May 29, 2012
at 04:35 AM

Maybe that's because "eat more, move less" has been demonstrated to cause insulin resistance and weight gain. http://jap.physiology.org/content/early/2012/04/30/japplphysiol.00189.2011.abstract

1e36119906da54831601a7c23674f581

(698)

on May 29, 2012
at 01:56 AM

YES! Fasting will get rid of excess fat..

B04787f664abf9bebc28f71bf7825a3c

(877)

on May 28, 2012
at 10:06 PM

You can also find "eat more whole grain breads" in the same magazines <3

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 28, 2012
at 10:00 PM

and I don't think eliminating dairy all together will make much of a difference. Probably unnecessary unless you have some kind of allergy/intolerance.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 28, 2012
at 09:59 PM

Do you want to look good naked?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 28, 2012
at 09:58 PM

no, not a good idea.

76026e8ef496039d5075440ff731aa0d

(5386)

on May 28, 2012
at 09:05 PM

^^^ My advice which is irrefutable and has been peer reviewd! ...baby...you fine...

Medium avatar

(10663)

on May 28, 2012
at 09:01 PM

Well do you have BETTER advice to offer? Bitching about other people's answers while contributing nothing yourself is pretty pathetic if you ask me.

Medium avatar

(211)

on May 28, 2012
at 08:23 PM

I know, but I was thinking: get down to a respectable BF% and then do ab stuff. Not a good idea? It's called putting it off til the last minute! ; )

Medium avatar

(211)

on May 28, 2012
at 07:18 PM

My carbs are still pretty low. I don't go beyond, say, 75 per day. Meal plan is morning shake (bit of fruit, almond milk, bit of cream, flax, a raw egg or two) or omlette, some paleo snacks throughout the day (some meat here, some veggies there) and a meat and salad/cooked veggies dinner, then a similar evening shake for dessert. Sleep is very good.

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12 Answers

6
3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on May 28, 2012
at 08:49 PM

skinny people look good in clothes, fit people look good naked.

unfortunately, while you may lose weight with diet alone, you won't necessarily get the athletic physique you desire unless you do some type of exercise.

3
76026e8ef496039d5075440ff731aa0d

on May 28, 2012
at 08:32 PM

I'm closing in on 40 pounds without doing anything other than some walking from time to time, which to me isn't enough to have aided my weight loss, but as a side effect, I have so much freaking energy now that it's time to really start some training...that's right Cross Fit, I'm eye balling you!

I would do some exercise at some point though, I mean you may lose the weight and still be skinny fat in appearance, and really, speaking as a dude only, if I???m sitting in a chair and I lean forward and I have some man boobage, who really needs those?

I encourage you to see how far you can take your diet, but there will come a day as foretold in the books of Grok, that one must put forth some kind of effort or suffer the wrath of???..moobs, unless you???re a dame, then you???ll suffer???um???woobs? shifty eyed

Truth.

3
361e96d70d6d3b91d63f6ad975e60ab6

(840)

on May 28, 2012
at 08:16 PM

Short answer: Yes, but losing weight doesn't = hot bod.

Medium avatar

(211)

on May 28, 2012
at 08:23 PM

I know, but I was thinking: get down to a respectable BF% and then do ab stuff. Not a good idea? It's called putting it off til the last minute! ; )

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 28, 2012
at 09:58 PM

no, not a good idea.

Medium avatar

(211)

on May 29, 2012
at 04:55 AM

There's a helpful, insightful answer!

2
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on May 28, 2012
at 08:33 PM

I have to admit I'm a little surprised by the answers here.

Do people come to PH for conventional wisdom?

You can find "eat less, move more" dietary advice on any magazine stand.

Edit (by popular demand): My advice to anyone who wants to lose fat is to restrict carbohydrates as necessary and consume protein and fat to satiety.

Conscious calorie-restriction of a "balanced" diet, with or without exercise, has an extremely poor record as a long-term solution to overweight or obesity.

It may be that if the right Paleo foods are consumed, macronutrients don't matter when it comes to fat-loss, but the enthusiasm for that idea is all out of proportion to anything resembling empirical evidence.

76026e8ef496039d5075440ff731aa0d

(5386)

on May 28, 2012
at 09:05 PM

^^^ My advice which is irrefutable and has been peer reviewd! ...baby...you fine...

Medium avatar

(10663)

on May 28, 2012
at 09:01 PM

Well do you have BETTER advice to offer? Bitching about other people's answers while contributing nothing yourself is pretty pathetic if you ask me.

0bc04a2ee661857e8458df34646e70ef

(319)

on May 29, 2012
at 04:35 AM

Maybe that's because "eat more, move less" has been demonstrated to cause insulin resistance and weight gain. http://jap.physiology.org/content/early/2012/04/30/japplphysiol.00189.2011.abstract

77877f762c40637911396daa19b53094

(78467)

on May 29, 2012
at 06:32 AM

Oh well in that case, I would suggest eat more, move less. lol

B04787f664abf9bebc28f71bf7825a3c

(877)

on May 28, 2012
at 10:06 PM

You can also find "eat more whole grain breads" in the same magazines <3

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on June 01, 2012
at 11:02 AM

I agree with Sam on this.

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on May 28, 2012
at 07:12 PM

Intermittent Fasting will help. It was especially effective last year when I wanted to lose my last 5 pounds of "jiggle".

Moving slowly makes a huge difference. I put 5 lbs back on when I reduced my gentle walking from 1.5 hours to 30-45 min daily.

The bottom line is that you will need a calorie deficit to drop those last pounds. Either reducing caloric intake slightly or ramping up activity a bit can work. (preferably both.)

Also, make sure your Vitamin D status is 60-80 ng/ml, especially with MS.

ETA: Increasing gentle activity is meant to speed up your metabolism overall, not to "burn calories". Increasing lean body mass with resistance work is also a great way to do this.

1e36119906da54831601a7c23674f581

(698)

on May 29, 2012
at 01:56 AM

YES! Fasting will get rid of excess fat..

1
3846a3b61bc9051e4baebdef62e58c52

(18635)

on May 29, 2012
at 03:12 AM

With MS focus on health. Its more healthy to move some and not have ripped abs than it is to be emaciated with no lean mass capiche? Do as much movement as you can to the degree that you can. Enlist a chiropractor or physical therapist if you cant determine this on your own. Either way, movement is life....and an EXTREMELY vital aspect of it. Proprioceptive feedback literally recharges you brain. Don't give up on movement if you don't have to.

Medium avatar

(211)

on May 29, 2012
at 04:59 AM

Thanks for the supportive advice!

1
8508fec4bae4a580d1e1b807058fee8e

on May 29, 2012
at 12:26 AM

Is your supplementation optimizing your health? Sleep and cortisol doing well?

Kevin Cottrell lowered his BF from nearly 17% to 11% in 90 days with only improving his sleep on Paleo.

Please see: http://paleohacks.com/questions/115553/what-do-you-think-of-ct-magnesium-supplementation#axzz1w85ycR7f

Medium avatar

(211)

on May 29, 2012
at 04:58 AM

That's it?! Surely not JUST that?! I will read on.

1
58c33847c5b7ecbf6572075df2cdd002

on May 28, 2012
at 09:44 PM

I follow Civilized Caveman on Facebook. He's a ripped military guy, but a month or so ago he blogged that he had just completed the 21 Day Sugar Detox and during that time he was unable to exercise due to an injury. He said "another inch gone even though I didn't know it could go away." So, the 21 Day Sugar Detox could be something to try.

I am curious as to how long you have been Paleo and if it has improved your MS symptoms? Another idea could be strict autoimmune protocol in the hopes that it will improve your symptoms to where you feel like doing exercise.

And, under the heading "if only I could follow my own advice," maybe you could try something fun that gets you to move instead of "exercise." Maybe join a local sports league? Or perhaps something more gentle, like yoga or Pilates?

Medium avatar

(211)

on May 29, 2012
at 05:03 AM

Nice. Thanks for this. A lot of the responses here have been great, including yours! I HAVE been off sugar for a goodly while now, but I will read the link nonetheless.

0
B04787f664abf9bebc28f71bf7825a3c

on September 07, 2013
at 12:44 AM

I am 5'3" and started Paleo around 173 pounds last August. I am currently 148 or thereabouts, and I lost most of that weight in about the first 3 months. I haven't exercised a bit.

However, I am GOING to once I get the proper motivations/workout plan in place...It just hasn't happened yet. Having said that the more you lift weights, the bigger the muscles you'll have, which means the more calories you'll be able to burn. Which means, the lower body fat % you'll be at!

Medium avatar

(211)

on May 29, 2012
at 05:05 AM

You sound a bit like me! ; ) I have been doing some free-weight lifting (2x10 lbs hand-held ones), but that's not gonna do much for the tummy! : )

B04787f664abf9bebc28f71bf7825a3c

(877)

on May 30, 2012
at 03:27 AM

I've been contemplating purchasing a 90-day program (not p90x though...I'm curious, just not $150 curious!). I like the idea of being told "Do X today" for a set amount of days. My first day of work would be kinda hard to do any working out since it is literally a 17 hour work day...But still, I'm tempted to purchase https://www.supreme90day.com/ since it's so cheap and the reviews I've seen on it are pretty favorable.

0
27c8667767ee375f37deacfc64ba1192

on May 28, 2012
at 09:31 PM

To change your body comp you should exercise. More muscle means lower body fat. EVEN with having MS. According to ACSM: exercise may improve short term physical fitness and functional performance.

0
68294383ced9a0eafc16133aa80d1905

(5795)

on May 28, 2012
at 08:43 PM

The idea of not doing "any exercise" is ridiculous. A very clean Paleo diet along with some spot restriction and/or fasting will be a great start. If you can literally do some body squats, walking and other light-intensity exercises you can get into great shape. I know many people with physically demanding jobs who have crappy diets yet maintain pretty good shape. Most of their results come by just moving and being active, even if it's just everyday movement, lifting, stretching, etc...

All of this from someone who is 100% dialed in on their diet can achieve good results. It WILL happen but the length of time will depend where you are coming from.

77877f762c40637911396daa19b53094

(78467)

on May 29, 2012
at 06:33 AM

"Spot restriction". Yeah, restrict those spots!

68294383ced9a0eafc16133aa80d1905

(5795)

on June 01, 2012
at 02:42 AM

"Spot restriction" meaning basically random calorie restriction. Not chronic restriction...should have clarified.

0
Medium avatar

(10663)

on May 28, 2012
at 07:10 PM

Well have you heard the saying "abs are made in the kitchen?" I have yet to see or hear of anyone actually proving this statement. There's always some exercise involved as well. I guess you could perform your own n=1 and see what happens with diet alone. Keep in mind, you will most likely have to restrict your calories.
There are a few things I'd like to know: How long have you been Paleo? What's your typical meal plan like? Are you able to walk for a lengthy amount of time and lift some light weights perhaps? Are you still doing low-carb (<50 g/day)? How much sleep are you getting?
The reason I ask is that with diet alone, I presume it will take a much longer amount of time to see results.

Medium avatar

(211)

on May 28, 2012
at 07:18 PM

My carbs are still pretty low. I don't go beyond, say, 75 per day. Meal plan is morning shake (bit of fruit, almond milk, bit of cream, flax, a raw egg or two) or omlette, some paleo snacks throughout the day (some meat here, some veggies there) and a meat and salad/cooked veggies dinner, then a similar evening shake for dessert. Sleep is very good.

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