4

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(PHOTO) I'M DISAPPOINTING MYSELF X(

Answered on September 12, 2014
Created January 26, 2013 at 2:07 AM

Creeping up on one year "paleo" buuut I'm kinda spiraling out of control. With an end-goal of fat loss (would like to make 20% BF from 27%), in the past 11 months I've lost 10lbs (the # isn't of much importance to me) and though I can tell a difference, I feel my progress is slow.

I haven't been consistent. I have my good flow of months, and then I'll kinda break down for days at a time. Within the last 3 months I was doing really well and introducing strength training 2x week, then I lost my job and kinda lost all accountability for myself. Anyway, my exercise regimen is usually strength training 2x week and muay thai 2 or 3x week, on a good week. But even with this routine this past year, I'm feeling like maybe there is more that I can do?

This is the link to my difference(s) so far, from February 2012 to January 2013:

http://i238.photobucket.com/albums/ff149/Shanyn01/11months_zpsc69e9ed8.jpg

I don't know, I just feel like the progress is super slow? This will in hand encourage me to feel like I'm not really getting anywhere (weight wise), which initiates my "break downs." I am thankful for going paleo because I have had many health issues clear up by eating better, so to this I am forever aiming for the best paleo person I can be; but fat loss is where I find I disappoint myself.

What would you suggest? Lifting? Crossfit? (Besides stricter eating), anything in particular to cut out paleo-wise? Or eat more of? Yoga?

I may be too hard on myself, but I'm just kind of disappointed since my "anniversary" is approaching. I had an idea of being OMG - kind of ripped like in some before and after photos I see, but instead I feel like, "Eh, thats not THAT much of a difference?"

Anyway I appreciate any honest and helpful opinions : )

STATS:

Female 24y/o 129lbs 27% BF (37lbs fat) 5'4.5"

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 27, 2013
at 01:40 AM

I recommend maintaining your current calorie intake but replacing some of the calories from fat and carbs with extra protein. So, decrease carbs a little, fat a little, and increase protein by an equivalent amount of calories.

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on January 27, 2013
at 01:34 AM

you look gorgeous. being really strict with food or calories or macros, or whatever else successful people do might help you get there faster, but you're already doing it at your own pace, and you look gorgeous.

44d244d6254dc133df6234cfb616a7d1

(-7)

on January 27, 2013
at 12:48 AM

because the government tells you sugar is bad and it gives you diabetes?

3720f5eb63757f8cdbf393ac7530c1c3

(259)

on January 26, 2013
at 09:49 PM

First off well done, you look great, its clear that you've lost weight and toned up! But I also agree on the posture thing! I'm a Pilates instructor and from what I can see your pelvis is tilted too far forward causing your lower back to over-arch, probably because the front of your abs has naturally lengthened over time. If you've never heard of it, look up the term 'neutral position' - if you could straighten up that pelvis and pull in those abs it would make you instantly slimmer :) Good posture makes a huge difference! Good luck you're definitely going the right way with everything x

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on January 26, 2013
at 08:55 PM

I don't think anyone needs more sugar?!

D1728f99db66ff91d695a6df5cd38b02

(1368)

on January 26, 2013
at 05:32 PM

Big difference in the photos! Sorry to not offer any advice. You are doing well, progress will be slow, but remind yourself that as long as you are not going in the opposite direction, you are getting closer to your goal! You look good.

5249df0c1098a8ea4607cc305f0cbdcf

(864)

on January 26, 2013
at 03:52 PM

You are beautiful.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2013
at 03:08 PM

I agree that posture is part of it. She's improving from then to now though.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 26, 2013
at 01:19 PM

I agree with everything here. You look way better than you did. You look have you have lost significant body fat and put on muscle. I don't see how you could be slightly disappointed with that progress. I also agree that you could try to work out harder and see if that helps. I love running and when I run, I run fast and by the time I finish I am dripping sweat. I have also found bikram yoga to be an enjoyable but intense workout. Keep searching for something intense that you could add like running, biking, intense yoga. Cardio makes a huge difference in my body composition and how I feel.

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14 Answers

9
Ca71bbbf420ac8abfad4c5185ecddf31

on January 26, 2013
at 02:28 AM

A couple things to consider.

  1. You have made significant progress. While your weight has only gone down 10lbs in last 11 months, you most definitely added muscle mass.

  2. When working out there are is working out, and then there is working out. What I mean is theres a difference between working out hard and pushing yourself, and just falling into a nice mild version of working out where you don't go hard at it. I'm a big proponent of lifting heavy and sprinting. Get a partner and push each other.

  3. While losing your job can be stressful, your decisions to not workout and eat well only make it more stressful. This may require a radical shift from you, but remind yourself that your health is the more important with your job. It may require a more minimalist life or not only you can decide. In the end if your not so materialistic losing ones job is not very stressful at all. We set ourselves up where we think we need things and spend all of our energy and lives trying to get them. In the end the things we own end up owning us.

  4. Instead of focusing on the results and end game focus on the day to day. Plan your workouts and eating day to day and focus on that. Its much like a pro athlete. One game at a time. Your not succeeding because your focusing on the end of the season instead of the game at hand.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 26, 2013
at 01:19 PM

I agree with everything here. You look way better than you did. You look have you have lost significant body fat and put on muscle. I don't see how you could be slightly disappointed with that progress. I also agree that you could try to work out harder and see if that helps. I love running and when I run, I run fast and by the time I finish I am dripping sweat. I have also found bikram yoga to be an enjoyable but intense workout. Keep searching for something intense that you could add like running, biking, intense yoga. Cardio makes a huge difference in my body composition and how I feel.

8
76026e8ef496039d5075440ff731aa0d

on January 26, 2013
at 10:04 AM

I have nothing to offer, but I want to say...thank you for posting your picture, it takes a lot of courage to do so with the kind of judgemental on looking eyes that are ever too present today.

Again, thank you.

???We are made to persist. that's how we find out who we are.??? ??? Tobias Wolff

Truth

6
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on January 26, 2013
at 01:38 PM

For many folks it can take a year or two just to replenish nutrients. Your hormonal balance is key to fat loss, so I would say you are right on track! :)

Try walking more. I find that 1.5 hours of gentle walking/moving a day makes a HUGE difference in my metabolism.

Optimize your Vitamin D level. Get tested & aim for a blood level of 60-80 ng/ml.

Make sure you are getting sufficient Magnesium--most folk are deficient. Magnesium helps with sugar cravings/sleep/is a cofactor with Vitamin D.

Optimize your A & K2 levels: eat some pastured butter/cheese, liver & bone broth weekly.

Optimize your sleep:. All of the above will help, but make sure you are well-rested.

If you are going to cheat, just make sure you avoid gluten. If you are gluten-tolerant, one tiny cheat will irritate your gut lining and the effects on your nutrient absorption can last for weeks.

5
24c27817ad9ac518946dda4a131737b5

on January 26, 2013
at 03:34 AM

Addressing the reasons for your breakdowns should take priority.

Rather than stricter regime, I'd recommend easing back to cruise control, and find a sustainable course.

Your exercise program is excellent as it is; should not do more.

The main thing seems to get back on course in terms of your food program, and possibly making modifications there.

As to your figure, you would have a perfect feminine figure, if minus the ab fat. But don't rush it; just calmly "stay the Paleo course", because rushing usually does farmore harm than good.

I don't think women should aim either body type that is popular in the media, waif or muscularly rip. The media wants to ruin women by pushing them to an extreme, emanciation or masculinization. A lean body with tone and some soft curves is the ideal, IMO. You don't want to lose the natural body fat and look skeletal.

3
61844af1187e745e09bb394cbd28cf23

(11048)

on January 27, 2013
at 12:39 AM

You are a beautiful woman and look amazing! There is a huge difference between your before and after photos. Hold your head up and celebrate your accomplishments!

We all have down times, especially when life gets in the way of our desires and expectations. How do you fix it when you fall off the wagon? Jump right back on it and fix what went wrong with your very next meal or workout.

2
75d65450b6ff0be7b969fb321f1200ac

(2506)

on January 26, 2013
at 08:49 PM

As others have pointed out, you should be mightily pleased with your improvement. Surely your friends and family have commented on how much trimmer you look. Don't be discouraged at how long it's been; a slow, evolutionary change seems to be the most long-lasting, no?

Your exercise regimen sounds good to me. Yoga would perhaps be a nice addition, ... I love yoga ..., but I'm not sure it will help you get lean faster. It will certainly make you feel good overall and help your posture.

Keep up the good work.

_Lazza

2
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2013
at 03:14 PM

There's a significant difference between those photos, don't be disappointed! So just keep it up. The only comment I would make is that I feel there's a mismatch between your upper body and lower body. At least in side profile (my side profile sucks too). A little more strength in the upper body will balance the lower body, as you sort of meet in the middle over time.

2
B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on January 26, 2013
at 09:34 AM

you might want to see about fixing your posture. you would "look" trimmer and that might give you the esteem you need to keep working.

3720f5eb63757f8cdbf393ac7530c1c3

(259)

on January 26, 2013
at 09:49 PM

First off well done, you look great, its clear that you've lost weight and toned up! But I also agree on the posture thing! I'm a Pilates instructor and from what I can see your pelvis is tilted too far forward causing your lower back to over-arch, probably because the front of your abs has naturally lengthened over time. If you've never heard of it, look up the term 'neutral position' - if you could straighten up that pelvis and pull in those abs it would make you instantly slimmer :) Good posture makes a huge difference! Good luck you're definitely going the right way with everything x

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 26, 2013
at 03:08 PM

I agree that posture is part of it. She's improving from then to now though.

1
9a5e2da94ad63ea3186dfa494e16a8d1

on January 26, 2013
at 09:02 PM

If by "breaking down" you mean that you're cheating on your diet in a big way (i.e. snarfing down a pizza) then you should try to adjust your paleo diet so that it is more satisfying and doesn't lead to cravings. The diet can be high in fat, but for a lot of people that doesn't really sink in, and they try to stick with a low-fat diet similar to a SAD diet but without all the grains, and end up being totally deprived of both nutrients and delicious foods, and eventually lose their will power and give in to cravings.

If you like steak for example, have the biggest and juiciest steak you want whenever you want and eat as much of it as you want. It's ok to indulge and eat plenty until you are full as long as it is on plan.

I found that I had to be very careful with the carbs in order to get the weight and fat loss going, I went very strict (<= 25g per day) for a couple of months. This wasn't really that hard at first and the pounds and inches started to come off quickly. After a couple of months, especially with regular workouts, I had to add carbs back, but did so very carefully, only very nutritious "safe" carbs like tubers, and only after workouts. You might experiment with going very low carb for a while and see if that works. I found the weight and fat loss to be very energizing and I didn't want to lose it once it started.

Also see if you can make your workouts more interesting and fun. I used to do strength training at home alone, which was ok, but joining a crossfit class made it a LOT more fun and interesting and now I really miss it if I don't go for 2 or 3 days. It made a world of difference to me to join a good class with good people so it wasn't such a chore to workout. Crossfit is good for people at all ability levels, but if you don't want to do that at first then try to join some other class or find people who will do it with you. That will help you stay motivated.

Good luck!

0
Bfd70bb38267fcc2d762063d691fa226

(723)

on January 27, 2013
at 01:32 AM

Hey there! I feel your pain because I have had a similar experience with being frustrated and disappointed in my appearance. First of all, take a moment to appreciate how far you have come! Awesome job!!! Just don't quit when you're so close to achieving your goal.

I notice in the after picture that you do not seem to have an extraordinary amount of body fat. I can tell because you have literally no saddlebags, which were my huge problem area. Your delts are more prominent, and your shoulders are becoming bigger and more square, which is great! Your backside is much smaller, and your stomach pooch is pretty much gone.

After going paleo, the same thing happened to me. I lost a lot of weight, but I was still frustrated. You may think that you are in worse shape than you actually are because your waist, rib cage, and upper body are small in comparison to your hips. You can change this by lifting heavy weights with your upper body. Also, focus on those obliques! Big, muscular obliques will make you look more athletic and proportional.

When I lost a lot of weight, my waist got teeny tiny, so it made my hips look big. This really upset me, and I kept eating less and less. Finally, I couldn't handle depriving myself. It was then that i learned a valuable lesson: You must think POSITIVELY and work towards POSITIVE IMPROVEMENTS. Rather than hating myself and starving myself, I went SUPER HARD in the gym. My upper body got bigger, and my obliques got wider. My hips looked naturally smaller in comparison because the rest of me had increased in size through muscle building.

I actually gained weight and was happy with how I looked. This sounds funny but it works: have the same mindset of college guys in the gym. They don't lift because they hate themselves. They do it because they want to get bigger and stronger. Having negative goals will cause you to become discouraged and fail. Focus on building muscle and getting stronger and better at your lifts. You will become happier, and, naturally, you will notice that your body will look better too! The mind is so powerful, so always aim for POSITIVE goals, not negative ones! :)

0
77877f762c40637911396daa19b53094

(78467)

on January 26, 2013
at 02:10 AM

If you keep up Paleo without sweeteners, you'll be at your ideal body weight whether you like it or not.

You already seem skinny enough to me.

-5
44d244d6254dc133df6234cfb616a7d1

on January 26, 2013
at 08:25 PM

u need more sugar...your metabolism is slow...start listening to your body and stop forcing urself to suffer unnecessarily...coffee w/ cream and sugar after a meal is also great for the metabolism...aim for 300g gram sugar....RPFTW (Ray Peat For The Win)

-5
44d244d6254dc133df6234cfb616a7d1

on January 26, 2013
at 08:24 PM

u need more sugar...your metabolism is slow...start listening to your body and stop forcing urself to suffer unnecessarily...coffee w/ cream and sugar after a meal is also great for the metabolism

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on January 26, 2013
at 08:55 PM

I don't think anyone needs more sugar?!

44d244d6254dc133df6234cfb616a7d1

(-7)

on January 27, 2013
at 12:48 AM

because the government tells you sugar is bad and it gives you diabetes?

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