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Fat loss plateau?

Commented on March 31, 2014
Created March 30, 2014 at 1:29 AM

A little background about me:

23 years old, 2-3 years on the "eat big lift big" diet, never much of a cardio fan, ex fat kid. 245lbs, somewhere between 15-20% bodyfat (spare tire but otherwise not a fatty) 6 feet tall

Been doing paleo for about 3 weeks, being more dedicated day by day. Quit smoking the same day i started paleo and stopped drinking.

Currently away from home on a 6 day, 12 hour a day job as i am a union boilermaker. Havent been able to workout a lot, but atleast once a week.

My problem is this, I have lost about 5 lbs of fat but all progress in the mirror has halted.

As far as slip ups i still: drink a cup of coffee a day with 1 creamer and have an occasional diet soda (almost kicked the habit)

I eat eggs, brussel sprouts, almonds, almond milk, broccoli, chicken breast, and 90% lean ground beef, and thats pretty much it. I take 8 fish oil caps and one 5000mcg biotin daily.

Be157308a0438e382b88d9db4c12ab30

on March 31, 2014
at 08:55 PM

+1 Everything you said was spot on except for one thing, eliminating almond milk, it really depends on which one. The unsweetened almond milk I see in the store is only 30 calories (next to nothing) per 8oz cup and barely any sugar or carbs in it. Now the sweetened one is a whole different story.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on March 31, 2014
at 11:01 AM

Rather than get rid of the creamer, I'd go for the upgrade to organic pastured cream. The trans-fat there doesn't seem too scary to me.

http://www.ncbi.nlm.nih.gov/pubmed/21173413

96440612cf0fcf366bf5ad8f776fca84

(19413)

on March 31, 2014
at 10:01 AM

Almonds aren't a problem if you eat them in very small amounts, but they're delicious and it's hard to prevent mindless eating when they're readily available.

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6 Answers

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on March 31, 2014
at 12:35 PM

The gold standard for weight loss 1 pound per week. You're exceeding that. No complaining yet.

0
7b55209049f489f1a08c7136da03f1a2

on March 30, 2014
at 07:58 PM

Alright thanks, i am eating salmon, tilapoa, spinach and lots of salad too.

Thanks for the tip on the almonds i honestly thought they might have been the problem

96440612cf0fcf366bf5ad8f776fca84

(19413)

on March 31, 2014
at 10:01 AM

Almonds aren't a problem if you eat them in very small amounts, but they're delicious and it's hard to prevent mindless eating when they're readily available.

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on March 30, 2014
at 01:22 PM

It takes time, and your weight will fluctuate up and down by 5lbs just from water weight while you're losing only ounces a day. So the scale isn't a good measure, and 3 weeks is nothing. The 5lbs you've lost is probably mostly water weight - as you remove the large portion of carbs from a SAD, the water it held on to also goes away.

So stick with it and expect slow losses.

Also, the coffee isn't an issue unless you're adding a ton of sugar to it, or drinking so much that you can't sleep at night. Yes, get rid of the creamer, that stuff's full of trans fats and other nasties that will hurt your health, as is the soda. You could switch to seltzer on the soda front.

Go easy on the almonds and almond milk, most nuts will stall fat loss. Maybe switch to coconut milk, and macadamias, and also don't be afraid to increase your fat intake.

Not sure you need 8 fish oil caps. Too much fish oil can be harmful.

Broccoli and chicken is no way to live. Add some fish, other veggies, leafy greens, other meats as well, and even good quality fats. Stuff like extra virgin olive oil, coconut oil, grassfed butter, avocados.

Avoid corn, soy, canola, "vegetable", safflower, sunflower oils.

Be157308a0438e382b88d9db4c12ab30

on March 31, 2014
at 08:55 PM

+1 Everything you said was spot on except for one thing, eliminating almond milk, it really depends on which one. The unsweetened almond milk I see in the store is only 30 calories (next to nothing) per 8oz cup and barely any sugar or carbs in it. Now the sweetened one is a whole different story.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on March 31, 2014
at 11:01 AM

Rather than get rid of the creamer, I'd go for the upgrade to organic pastured cream. The trans-fat there doesn't seem too scary to me.

http://www.ncbi.nlm.nih.gov/pubmed/21173413

0
74e66518d5bfde89b882ffb06eea463c

on March 30, 2014
at 08:14 AM

Intermittent fasting. Avoid carbs except fruit n veggies. Intence exercise once a week. Brief sprint once a week.stick to paleo. I am skeptical about calorie theory, calorie in - isn't equal to - calorie out. "Robustness is progress without impatience." NNT.

0
7b55209049f489f1a08c7136da03f1a2

on March 30, 2014
at 07:09 AM

Various calculators put me at 3100 based on activity level but im not always that active so ive been hitting 2700 with a 150cal "safety net" either way.

As for the unwanted weight it went like this: I was 260 at age 17 and hardly any muscle mass. By 18 i was about 210 and had put on decent muscle and lost some fat. By 21 i was fairly "big" at 230, benching 300+, squatting over 300 (serious knee injury at 19) and deadlifting close to 500. However, smoking, a bad diet, and drinking A LOT held me back from making either fat loss or muscle building gains, but i wasnt exactly trying. The cycle continued and i contained to gain both muscle and fat.

My biggest problem is that I dont really have time to work out, and ive heard paleo will allow you to make far more than "reasonable" progress with fat loss even if you cant hit the gym.

0
Medium avatar

(238)

on March 30, 2014
at 06:26 AM

3 weeks is nothing. How long did it take you to put on the extra unwanted fat pounds? You also just stopped smoking and your body needs to recover from that assault as well. Did you figure out how many calories a day you are taking in vs. the levels you need to be in a deficit?

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