5

votes

The last 10 pounds...

Answered on August 19, 2014
Created October 11, 2011 at 2:23 AM

Hey Guys

The last 10 pounds is always the hardest to lose and I for one am finding it extremely difficult!!

Does anyone have any general tips at all relating to how they lost those stubborn final pounds...I am starting to tear my hair out!!!

What is peoples experience with carb cycling, strict meat/green veg/good fats only, fasting etc. I am willing to try anything!!!

048dd52752c45129c1212bfffb37ca72

(3150)

on April 05, 2013
at 08:06 AM

Also, the ice-cream cheat may halt a full week of effort, at least it does with me. I'd try to cheat with fruit, which is pretty rewarding stuff but more friendly calorie wise. A greek yogurt with some cocoa powder and berries is delicious and far away from ice-cream. Have a look at this calculator: http://keto-calculator.ankerl.com/ I suspect you're still high calorie for the goals you have settled. You could track your diet for some days with some online tool and may be surprised to find that you may need to adjust a little bit more, no hurt in checking ;)

048dd52752c45129c1212bfffb37ca72

(3150)

on April 05, 2013
at 08:03 AM

I'd try to re-arrange all this food in a 3 eating meal plan. Snacking seems to halt the process of fat burning, even if low carb. When the body is deprived of food for 5-6h that seems to start using more fat for fuel, maybe not necessary to get to full IF, just that could be better than eating every 3h as recommended on today standards. Then you can experiment with longer fasting if you want to. I'd also cut some meat, seems a lot IMHO... also beware of nuts, I've seen my weight stall with just a handful of them.. they're REALLY calorie dense.

Bdf98e5a57befa6f0877f978ba09871c

on February 03, 2012
at 09:40 PM

I'd second this. I can only speak for me, but I get better results by being consistent.

Ed983a42344945b1ff70fd9597a23493

on October 11, 2011
at 10:53 PM

My first thoughts: ditch the weekly gluten and sugar, ditch the nuts, and add more fat as necessary to keep you satisfied. You might consider experimenting with some intermittent fasting as well, and maybe evaluating whether or not you're eating when hungry, or only by the clock. I'd also recommend reading about Mark Sisson's philosophy about exercise, you may find a way to streamline what you are doing now, and exercise less with more efficiency. Best of luck!

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on October 11, 2011
at 03:44 PM

Cut out the nuts, cheat meal and the ice cream. You can always add them back in once you've lost the weight.

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 11, 2011
at 01:15 PM

Is there a reason that you are eating so frequently? On the leptin reset I am not hungry AT ALL.

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 11, 2011
at 01:14 PM

Don't tear your hair out. That raises cortisol, which is not good for fat loss. :) Okay, seriuosly, you might try Dr. Kruse's leptin rx. http://jackkruse.com/my-leptin-prescription/ It's been working for me - but I have a lot more weight to lose and am clearly leptin resistant. That may not be the case for you.

B5cc60ce970d2efed2de1f01c3b33e86

(410)

on October 11, 2011
at 11:29 AM

Skip the 730am meal a couple times a week and add a bit more fat in the diet. Eggs are a great source. Sprints and quick heavy weight training. Lose the cardio.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on October 11, 2011
at 10:42 AM

More fat? No nuts/cheats? It all depends on what you're willing to do for it. Also, is the cardio necessary? Walking is more fun and it's healthier.

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on October 11, 2011
at 04:19 AM

hi rogue nutritionist - pls see below for what i have been doing so far. thanks for your help.

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on October 11, 2011
at 04:17 AM

Hi! At the moment I: 7.30am - Eat 150g red meat protein + 6 nuts 10.30am - Eat 150g red meat protein + 6 nuts 1pm - 100g turkey + greens 4pm - 100g turkey + greens 7.30pm - 150g seafood + greens Cook everything in coconut oil Supplement with Vitamin D and Magnesium 2 x 30 mins cardio sessions 3 x 45 weights sessions I don't fast at all unless you count 7.30pm to 7.30am 1 x cheat meal a week gluten free bread and icecream

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on October 11, 2011
at 04:16 AM

Hi! At the moment I: 7.30am - Eat 150g red meat protein + 6 nuts 10.30am - Eat 150g red meat protein + 6 nuts 1pm - 100g turkey + greens 4pm - 100g turkey + greens 7.30pm - 150g seafood + greens Cook everything in coconut oil Supplement with Vitamin D and Magnesium 2 x 30 mins cardio sessions 3 x 45 weights sessions I don't fast at all unless you count 7.30pm to 7.30am 1 x cheat meal a week gluten free bread and icecream

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9 Answers

2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 11, 2011
at 04:43 AM

Ketosis is often needed to lose the last ten...

1
E3127c595ddd7b5badf7ea8e42f058d6

on October 11, 2011
at 04:18 AM

Hi! At the moment I:

7.30am - Eat 150g red meat protein + 6 nuts

10.30am - Eat 150g red meat protein + 6 nuts

1pm - 100g turkey + greens 4pm -

100g turkey + greens

7.30pm - 150g seafood + greens

Cook everything in coconut oil Supplement with Vitamin D and Magnesium

2 x 30 mins cardio sessions

3 x 45 weights sessions I don't fast at all unless you count 7.30pm to 7.30am

1 x cheat meal a week gluten free bread and icecream

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on October 11, 2011
at 10:42 AM

More fat? No nuts/cheats? It all depends on what you're willing to do for it. Also, is the cardio necessary? Walking is more fun and it's healthier.

B5cc60ce970d2efed2de1f01c3b33e86

(410)

on October 11, 2011
at 11:29 AM

Skip the 730am meal a couple times a week and add a bit more fat in the diet. Eggs are a great source. Sprints and quick heavy weight training. Lose the cardio.

A968087cc1dd66d480749c02e4619ef4

(20436)

on October 11, 2011
at 01:15 PM

Is there a reason that you are eating so frequently? On the leptin reset I am not hungry AT ALL.

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on October 11, 2011
at 03:44 PM

Cut out the nuts, cheat meal and the ice cream. You can always add them back in once you've lost the weight.

Bdf98e5a57befa6f0877f978ba09871c

on February 03, 2012
at 09:40 PM

I'd second this. I can only speak for me, but I get better results by being consistent.

048dd52752c45129c1212bfffb37ca72

(3150)

on April 05, 2013
at 08:06 AM

Also, the ice-cream cheat may halt a full week of effort, at least it does with me. I'd try to cheat with fruit, which is pretty rewarding stuff but more friendly calorie wise. A greek yogurt with some cocoa powder and berries is delicious and far away from ice-cream. Have a look at this calculator: http://keto-calculator.ankerl.com/ I suspect you're still high calorie for the goals you have settled. You could track your diet for some days with some online tool and may be surprised to find that you may need to adjust a little bit more, no hurt in checking ;)

048dd52752c45129c1212bfffb37ca72

(3150)

on April 05, 2013
at 08:03 AM

I'd try to re-arrange all this food in a 3 eating meal plan. Snacking seems to halt the process of fat burning, even if low carb. When the body is deprived of food for 5-6h that seems to start using more fat for fuel, maybe not necessary to get to full IF, just that could be better than eating every 3h as recommended on today standards. Then you can experiment with longer fasting if you want to. I'd also cut some meat, seems a lot IMHO... also beware of nuts, I've seen my weight stall with just a handful of them.. they're REALLY calorie dense.

1
Ce41c230e8c2a4295db31aec3ef4b2ab

(32566)

on October 11, 2011
at 03:32 AM

Lots of gentle walking while fasted in the morning does it for me.

1
Ed983a42344945b1ff70fd9597a23493

on October 11, 2011
at 02:58 AM

Please give us an idea of what you've been doing as far as diet, exercise, supplements and fasting go...

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on October 11, 2011
at 04:16 AM

Hi! At the moment I: 7.30am - Eat 150g red meat protein + 6 nuts 10.30am - Eat 150g red meat protein + 6 nuts 1pm - 100g turkey + greens 4pm - 100g turkey + greens 7.30pm - 150g seafood + greens Cook everything in coconut oil Supplement with Vitamin D and Magnesium 2 x 30 mins cardio sessions 3 x 45 weights sessions I don't fast at all unless you count 7.30pm to 7.30am 1 x cheat meal a week gluten free bread and icecream

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on October 11, 2011
at 04:19 AM

hi rogue nutritionist - pls see below for what i have been doing so far. thanks for your help.

Ed983a42344945b1ff70fd9597a23493

on October 11, 2011
at 10:53 PM

My first thoughts: ditch the weekly gluten and sugar, ditch the nuts, and add more fat as necessary to keep you satisfied. You might consider experimenting with some intermittent fasting as well, and maybe evaluating whether or not you're eating when hungry, or only by the clock. I'd also recommend reading about Mark Sisson's philosophy about exercise, you may find a way to streamline what you are doing now, and exercise less with more efficiency. Best of luck!

E3127c595ddd7b5badf7ea8e42f058d6

(205)

on October 11, 2011
at 04:17 AM

Hi! At the moment I: 7.30am - Eat 150g red meat protein + 6 nuts 10.30am - Eat 150g red meat protein + 6 nuts 1pm - 100g turkey + greens 4pm - 100g turkey + greens 7.30pm - 150g seafood + greens Cook everything in coconut oil Supplement with Vitamin D and Magnesium 2 x 30 mins cardio sessions 3 x 45 weights sessions I don't fast at all unless you count 7.30pm to 7.30am 1 x cheat meal a week gluten free bread and icecream

0
8fc1d7a8dc2318f960450a0de632bfe6

on January 04, 2014
at 11:38 PM

I think there are different ways to get there and my experience has been whatever you have been doing, you need to switch gears. Basically your body probably needs a shake up so I'd just pick something different that what you doing that others have had success with and give it a go. Examples would be IF, exercising on an empty stomach, smoothie fast, ultra low carb. Whatever, just mix it up.

0
Ebcbbdcb8b727e69e06eaa102d49a84c

on February 03, 2012
at 09:29 PM

I've had the same problem as you and believe i've found a great supplement to help. It's the combination of Lecithin, Kelp, B-6 & Cider Vinegar. Google the 4 ingreadients and you will find many places that sells them. I personally use Swanson's Vitamins website - great quality and inexpensive.

I've done CrossFit and 90% paleo for about 1 year now and had some stubborn belly fat that just wouldn't leave. I started taking this supplement about 1 month ago and can already see results. Also love that its natural - plus plus!

Hope this helps - Good luck!

0
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on October 11, 2011
at 03:30 AM

  • Get lots of sleep. 8+ hours a night.
  • Manage stress so it's as minimal as possible.
  • Get lots of sun light (otherwise supplement vitamin D)
  • Eat liver, at least once a week.
  • Exercise upon waking, fasted.
  • Have a sprint session once a week

Personally, a ketogenic diet strips fat of me, though not everyone reports the same success. I would dial in the above, and if you're still not leaning out, try a ketogenic diet.

0
B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on October 11, 2011
at 03:10 AM

i feel your pain...

my latest experiment is with IF. six weeks in, i have not lost any net weight, but my clothes say i am leaning out. it is so slow! i have one higher carb day a week and am considering adding a second. my challenge is to find carbs that don't give me food cravings.

-1
9e9f2a144af206c41c989ce09ef47554

on April 05, 2013
at 07:13 AM

I happy for you and I believe that you will manage to lose you last 10 pounds! Probably, you need Adipex?

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