2

votes

Body Fat Loss Help

Answered on August 19, 2014
Created April 03, 2013 at 12:21 AM

Hi Paleo Hacks!

I am an 18 y/o female weighing 123 lbs and I am trying to lose some of that body fat still lingering around. I started Paleo about 3 weeks ago and it's great! I consume 1400 calories per day and exercise 5 times a week and burn off about 500 calories during those workouts. My calories mainly come from vegetables (raw, steamed, or cooked in extra virgin oil), fruits, meats (chicken breast, turkey, lunch meats, beef, salmon, tilapia), eggs, and almond butter (its so good!). My macros usually breakdown to fat - 38% , protein - 34% , carbs - 28% give or take a few.

How do my macros, calorie intake, and exercise sound? Is this good enough for me to lose a few pounds of body fat at a steady pace?

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 05, 2013
at 08:00 AM

No really dude, read her question, she is doing well. There are actual people with serious illneses on here for whom your approach may be appropriate, but she isn't one of them.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on April 04, 2013
at 09:37 PM

pathetic........

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 04, 2013
at 03:58 AM

I'm glad you didn't resent my answer, any woman who is even remotely connected to culture, media, or other women will feel a lot of pressure to be as slim as possible. Let me be your cautionary tale, I was a little chubby as a kid, and started dieting for real when I was 12, and I think it did more harm than good. If it ain't broke, don't fix it. I didn't even start to appreciate my body until I started to help out older relatives who struggle with just holding a fork, going up or down a few stairs, or getting on and off the toilet. It was a big slap in the face perspective change.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 04, 2013
at 02:50 AM

I almost never downvote, but really John?....really? This woman is doing just fine, please don't drag her into your net of overthinking things until illness is replaced by obsession.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on April 03, 2013
at 11:23 PM

I would not worry about how many calories you're burning, and yeah you might try less cardio and more strength, with slowly increasing weights, and increase your protein intake for a few weeks, and see what that does. No harm in trying different things.

Feaf5ad0fcce2c57f5a29ff7c5925ba3

(10)

on April 03, 2013
at 11:10 PM

Thanks for your response! This really made me smile :) I understand that I shouldn't be too worried about this, but I just want to improve myself and feel fit. Honestly, I do not feel like I am ever starving and I do eat to satiety. I also take my cheat days and up the calories about once a week. But I will definitely remember your well-spoken advice :) Once again, thank you!

Feaf5ad0fcce2c57f5a29ff7c5925ba3

(10)

on April 03, 2013
at 11:04 PM

Thanks! I did mean that I wanted to tone up and lose body fat (especially around the belly area) and I am really not that concerned about my weight on the scale. I just want to feel fit and look better. And I did forget to mention but I am 5 foot 4 inches. For my workout I usually do elliptical or jog for 30 min which burns around 300 cals and then do a 2x14 rep circuit which includes squats, planks, ab exercises, and other strength exercises. Should I modify my workout? Should I be taking in more protein (from lean meats, poultry, fish, eggs) or fat (from nuts, avocados, oils)?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 03, 2013
at 10:31 PM

well said :) happy-

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on April 03, 2013
at 12:33 PM

Actually a rule of thumb is 10 calories per pound of target body weight which would indicate 1400 or so is fine.

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5 Answers

3
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 03, 2013
at 02:17 AM

You didn't offer measurements such as height, waist, etc.

Pounds are not the best gauge of your health and weight. Using my own body as an example, I am 5'4.5". When not active I was about right at 125 lbs; when active and fit I actually looked thinner but weighed 135 lbs. My waist, on the other hand, is all I need to measure to know exactly where I stand.

Unless you are tiny you are already at a great weight for a young woman. You're very active and IMO 5 workouts per week might actually be mildly excessive; I'm not saying to cut back, but I would make sure you're allowing enough recovery time between workouts. Sleep and recovery times have a lot to do with whether you build muscle or just get overworked.

If you're eating healthy whole foods and you're active, who cares what you weigh? Have a fun summer!

1
9a5e2da94ad63ea3186dfa494e16a8d1

on April 03, 2013
at 12:46 PM

Depending on how tall you are, 123 might be a perfect weight for you, and trying to get below that might be really difficult and also bad for you. I agree with others that weight is not a great metric to measure your body and fitness. I go by my waist size, how my clothes fit and how I look and feel. That is a bit more subjective so hard to measure but being a slave to the scale can get you off track.

Maybe you are really saying that you want to firm up, improve muscle tone, and burn some fat, and look better? That might not necessarily mean losing weight, in fact you might gain a few pounds, but that can be OK.

What are you doing for working out? If you are doing primarily cardio, then you might benefit from doing less cardio (or none at all) and doing some strength-based exercises such as calisthenics, body weight exercises, kettlebells, or Crossfit. I think the best way to burn fat is to use your largest muscles in brief, intense exercise, things like squats, push-ups, pull-ups, KB swings, etc. You can do this alone at home or in a class. In my opinion this is a lot more fun than running or biking, but that's just me.

Your diet sounds good, some people find that if they eat too many carbs they tend to gain fat, and conversely if they cut back on carbs they can burn fat. Also those that do less cardio exercise sometimes find they need less carbs.

This doesn't mean to drop them all or go low carb, but maybe cut back on sweets, fruit, etc. while increasing protein a little. I wouldn't change much because your diet sounds good but you could try tweaking it a little.

Feaf5ad0fcce2c57f5a29ff7c5925ba3

(10)

on April 03, 2013
at 11:04 PM

Thanks! I did mean that I wanted to tone up and lose body fat (especially around the belly area) and I am really not that concerned about my weight on the scale. I just want to feel fit and look better. And I did forget to mention but I am 5 foot 4 inches. For my workout I usually do elliptical or jog for 30 min which burns around 300 cals and then do a 2x14 rep circuit which includes squats, planks, ab exercises, and other strength exercises. Should I modify my workout? Should I be taking in more protein (from lean meats, poultry, fish, eggs) or fat (from nuts, avocados, oils)?

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on April 03, 2013
at 11:23 PM

I would not worry about how many calories you're burning, and yeah you might try less cardio and more strength, with slowly increasing weights, and increase your protein intake for a few weeks, and see what that does. No harm in trying different things.

1
6120c989fd5b69f42a0834b69b87955b

(24553)

on April 03, 2013
at 07:53 AM

I'm just old enough now to get the whole "youth is wasted on the young" thing. Sorry to give you a hard time here Paulina, but you don't know how good you have it. I'm going to tell you what I wish someone had told me.

Forget about this, and all of us, and dieting for now. Life is too short to worry about that last 5 lbs. at any age, but borderline tragic at 18. Enjoy your body's youth and strength, obsessing over the small imperfections takes up critical time and brain space that could be spent solving global warming, figuring out how to bring peace to the middle East, or designing the perfect shoe. I doubt you have even a fraction of the jiggle you think you do anyway. The fleshy bits you do have on your thighs and low belly are supposed to be there if you are the owner of a uterus. Women's thighs are designed to touch each other. 17-30% body fat is normal and healthy for women.

I'm worried about someone your age only eating 1400 calories per day. Don't trick your body into thinking you are living in a time of food scarcity, or you might have continue on that way for the rest of your life to not gain weight, not to mention the impact it can have on your future ability to have children.

Just focus on eating to satiety from your list there. Upping your fat and lowering your protein to about 25%, and adding 200-500 more calories will might make you feel fuller with more stamina. Lifting weights will make you feel more toned, don't be afraid of the scale going up if you are working on muscle tone, and you don't need to do it more than a handful of times per week.

Feaf5ad0fcce2c57f5a29ff7c5925ba3

(10)

on April 03, 2013
at 11:10 PM

Thanks for your response! This really made me smile :) I understand that I shouldn't be too worried about this, but I just want to improve myself and feel fit. Honestly, I do not feel like I am ever starving and I do eat to satiety. I also take my cheat days and up the calories about once a week. But I will definitely remember your well-spoken advice :) Once again, thank you!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 03, 2013
at 10:31 PM

well said :) happy-

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 04, 2013
at 03:58 AM

I'm glad you didn't resent my answer, any woman who is even remotely connected to culture, media, or other women will feel a lot of pressure to be as slim as possible. Let me be your cautionary tale, I was a little chubby as a kid, and started dieting for real when I was 12, and I think it did more harm than good. If it ain't broke, don't fix it. I didn't even start to appreciate my body until I started to help out older relatives who struggle with just holding a fork, going up or down a few stairs, or getting on and off the toilet. It was a big slap in the face perspective change.

0
99921be8f06501b00aa8e8d08684df7a

on April 03, 2013
at 12:27 PM

Your intake calories is 1400 and which is low when compared to the normal range. The normal range of consuming calories in healthy way is between 1600-1900 in healthy way. So it is advised to take calories between 1600-19000 in a single day and continue your regular exercises for better result without any long term health effects.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on April 03, 2013
at 12:33 PM

Actually a rule of thumb is 10 calories per pound of target body weight which would indicate 1400 or so is fine.

0
Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on April 03, 2013
at 11:46 AM

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on April 04, 2013
at 09:37 PM

pathetic........

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 04, 2013
at 02:50 AM

I almost never downvote, but really John?....really? This woman is doing just fine, please don't drag her into your net of overthinking things until illness is replaced by obsession.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 05, 2013
at 08:00 AM

No really dude, read her question, she is doing well. There are actual people with serious illneses on here for whom your approach may be appropriate, but she isn't one of them.

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