I have been paleo for the past 8 months, and love how I feel eating paleo. I have lost about 10 lbs initially (most likely weight water/retention and inflammation), but have plateaued. I have just started a macro ratio of 15% carbs/ 45% fat/ 40% protein with a max of 1500 cal per day. I workout 6 days a week, 3 days heavy lifting (dead lifts, squats, lunges, box jumps, chin ups, dips, lat pull down, weight ab exercises), 2 days HIIT cardio on step mill (30 min intense intervals) and 1 day of a long (6-12 mile) hike. I have put on muscle and my clothes fit better, but that has also been slow. I am about 22% body fat right now, and would like to get down to anywhere between 18-20%. I am 5'8" and weigh 160 lbs.
I know it's a marathon, and not a sprint, but I am always looking for suggestions to modify and perfect my fitness plan. I would love to hear anyone's success stories on the paleo diet as well as advice to help me reach my goals.
Thank you very much!
asked byLena_3 (10)
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on June 03, 2013
at 10:45 AM
What is helpful is thinking about increasing the size and output of your "metabolic engine".
That being that right now you are reducing the amount of "fuel" you consume and increasing your expenditure (through exercise) in effort to use more of your stored "fuel" (body-fat) to make up the deficit. Unfortunately the body notices that it is getting less than it needs, both through how much you are eating, and by how much you are expending, so from what I understand your body will begin to reduce its metabolic output and in effort to save resources.
I was chatting to a girl friend last week about this very subject. She is doing the same amount of work as you but is just not shifting body-fat and not putting any more muscle on. Since muscle is metabolic currency (the more you have the more energy you require to run it), I asked her to question how she expects to put on any muscle if she is not eating more than is required just to maintain her present composition, let alone that she is eating currently under maintenance calories. I understand that your body would possibly burn body-fat for muscle growth, but I am sceptical that this happens at any great degree. You don't read much about eating less for muscle hypertrophy.
My point being is that for one month why not think less about slimming and more about eating for growth and output. You want to be sending signals to your body that it should increase its metabolic output, that it has plenty of fuel to increase all systems. You need to be very well nourished to loose weight, because you want to supply everything your body needs, so your body is primed for increased output: growth, propensity and desire for exercise, sex, problem solving, etc. Once all systems are fed and fuelled and you are increasing your exercise performance, you will be in an excellent position to burn body-fat to make up even the slightest deficit.
Female figure competitors eat around 3000kcals a day, hold single figure body-fat. Some taper down their calories just before competition but for example Victoria Adelus keeps her calories constant.
Personally I think in general active women may tend to eat too little and exercise too much. They wonder why they appear to remain the same body-composition in comparison to guys who seem to be eating a load of junk the whole time and hitting the gym a few times a week. Of course the bodies are different between the sexes, but I think the results are actually more related to habits, men are thinking about putting on muscle and so they eat and increase their overall systems, then they get fantastic results simply cutting their calories down a couple of days a week but the focus consistently keep the system growing (i.e big "cheat" meals).
Big engine output + less consumed fuel = bigger propensity to use the stored fuel (body-fat).
Small engine output + less consumed fuel = less propensity to use stored fuel (body-fat).
So in effort to increase your "engine" I personally would first look at eating for maintenance:
14kcal per lb of body weight
Then on the days your workout try hit that plus a little more, ideally most in the hours after you workout. On your rest days simply aim for maintenance. Try this for a couple of weeks, and then on your rest days eat a little below your maintenance:
12kcal per lb of body weight
Give this a good go for one month and use a tape measure and the mirror and see how you go.
Be well nourished, eat to increase the output of your system, exercise to increase the output of your system, intermittently eat below maintenance, consistent rest and recovery.
Simply make your target the best health you can get to rather than body-composition. Honestly this comes as a by-product and I believe gets easier to "tweak" the healthier your overall system is.
Hope this helps, all the best.
on June 10, 2013
at 09:28 AM
Don???t Eat for 3-4 Hours Before Bed. Get Lots (and Lots and Lots!) Of Sleep. Manage Stress. Get Lots of Low-Strain Exercise. Get Outside. Eat 2-3 Meals per Day (and maybe one snack) Reduce Carbohydrates
on June 03, 2013
at 05:02 AM
According to the Perfect Health Diet, you can lose weight by lowering the percentage of fat in your diet.
on June 03, 2013
at 10:13 AM
Give the 1500 calories a day time to work for a bit as you just started it. It does not sound very much so that is likely to mean you would lose weight.
I have given up sugar (including fruit for the moment as I over eat it) and feel very different and better but have not lost weight yet. However it's making me feel happy and stable enough to think about losing it so that helps for me. I don't count calories. What you need is sustainable change in how you eat for life rather than a high fat low carb few weeks with lots of weight lost which you may not be able to sustain.
Look at the food not the exercise for 80% of weight loss I suspect.