Three years ago, I swapped a SAD diet for a 'clean' diet, lost 40lbs, and took up long distance running. One year ago, I started CrossFit, started paleo, and since then I've become addicted to the lifestyle I love lifting and how I feel. However, I'm still ~20lbs overweight that I have not been able to budge since beginning CrossFit and Paleo. While I know I can attribute some weight to muscle, I'm still pretty squishy around the middle/thighs. I'm 23, 5'4, and weigh roughly 155lbs. I'm not comfortable at this weight, and by looking at my diet, there's no reason I shouldn't be at my goal weight by now. I eat eggs/egg whites, chicken breast/lean ground beef, green veggies, some peanut butter, whey protein, and fruit sparingly, all generally within a reasonable calorie count to support my training. I'm a registered dietitian - am not eating too little as I am aware of the dangers. But I'm becoming extremely frustrated at my lack of fat loss progress! Thoughts?
asked byae2v (0)
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on May 24, 2014
at 12:59 PM
Sitting too much can reduce the benefits of an exercise program and stall weight loss. Stick to the basics of a healthy meal: a protein like meat or fish, plenty of non-starchy vegetables, whole foods Restrict carbohydrates, I do think it’s important to match your carbohydrate intake to the amount of exercise you do. Not only can a mismatch stall your weight loss, but it can lead to instances of fatigue and muscle breakdown if you’re over exercising and not eating enough carbohydrate to match your activity level.
on May 23, 2014
at 05:11 PM
It's my casual and unscientific observation that most of us (especially women) get stuck 20 to 30 pounds from our goal weight, no matter what we do. The number on the scale and what our bodies seem to need/want appear to be two different things. Perhaps there's a physiological explanation?
My husband, OTOH, did achieve his goal weight. And when an injury prevented him from doing his daily exercise routine (kettle bells, stretching., yoga and walking) he LOST weight. Without changing his eating. Probably a loss of muscle mass which is not a great thing.
on May 23, 2014
at 04:21 PM
I'd add in some fasting every now & then, I feel great when i'm fasting and it certainly leans me out, you can train fasted, fast after training, just eat one meal a day, or even no food for a whole day, all of them have benefits.
I'd also stop the long distance running if you're still doing that and instead just do plenty of walking, some all out sprints thrown in there, and regular resistance training. And of course add some more good fat with your food so your body is used to burning it for fuel, olive oil, coconut oil, butter oil...
on May 23, 2014
at 03:33 PM
Sounds like your diet is skimping on fat. For get egg whites and chicken breast...instead whole eggs and healthy fish (wild Alaskan salmon, sardines, etc). Throw in avocado. Nix the PB butter and go with Almond butter. These small changes may help your body move towards fat utilization during exercise.
Maybe try to add in some sprints as well? If you ever fast, it's a nice way to end it. I enjoy a track since it's easy on the joint but you can find a random street and sprint down it...walk back...sprint back down.