3

votes

Am I missing something? Belly fat not going away

Answered on August 19, 2014
Created June 26, 2013 at 5:25 AM

This may be a played out question, or I am just one impatient guy... but I am getting frustrated. I am a die hard believer in the paleo diet. I have been eating "clean" for a loooooong time and have been full strict paleo for 4 months now (literally less than a handful of "cheat days")... I do crossfit and WOD 4-5 days a week. but I feel like my body has not changed much in the 4 months.. I see all these "30 and 60 day paleo/crossfit transformations" but I am not getting the results I am after.. I still have a nice layer of belly fat and love handles I cant seem to shed. I also just started intermittent fasting about 3 weeks ago (15-16hr per day fasts). I get about 7-9 hours of sleep per night. I dont drink AT ALL. I am an endomorph.

typical day of food is grass-fed whey protein shake and kale salad for lunch, steamed broccoli/cauliflower, scrambled eggs with veggies mid day snack, coconut water pre workout, and then usually a steak/chicken salad with avocado for dinner. I only drink water or black coffee (with the exception of kombucha or coconut water).

About 2 years ago I got dramatically in pretty good shape in 3 months by just going to globogym, doing tons of chronic cardio, eating Togos/Subway, sugar free energy drinks, and plenty of whole wheat/brown rice/etc.

I believe in the process, but I feel like its not working fast enough. Maybe I am just impatient?

What am I doing wrong, please help?

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on June 27, 2013
at 04:52 PM

weights, 3 days (at most) of heavy lifting, and try and get the rest of your activity as low-level aerobic activity, like walking or easy biking. That should also be more sustainable with the surprisingly small amount of food you're consuming.

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on June 27, 2013
at 04:51 PM

Again, I see this a lot among people having issues with weight loss: a LOT of high-intensity workouts and not a lot of food. Crossfit is especially notorious about this; CF workouts are awesome and will really put stress on your central nervous system, which is great if you're trying to build muscle; however, they spike cortisol like none other, since they're both high-intensity anaerobic and (often, at least) high weight exercises. That's the sort of thing you should be doing 3 times per week at most, not 6 to 7. Focus on switching your exercise over to one day per week of HIIT without

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6 Answers

2
67871ef2326f29da48f1522827fc0f80

(704)

on June 26, 2013
at 02:05 PM

I recommend myfitnesspal.com to track foods. Measuring and weighing is a drag til you get used to it but it's TRULY necessary if you have specific goals OR if you're like me, with autoimmune.

I track 100% of what I eat, 90% of the time (that probably sounds impossible but what I mean is I track everything I eat EXCEPT when I take a day or so off due to illness or whatever).

I cannot tell you how wonderful this has been when I go to the doctor and they say, 'Well, it could be...' and I whip out my tracked nutrition! It's ALL there.

I'd done doctor-supervised elimination testing almost 2 years before I was 'released' to supervise my own testing. A bit after that, I realised that mostly what I do can be called paleo, so that's a term I bandy about -- although I was doing autoimmune protocol (no nightshades, no legumes, no grains, no dairy, no citrus, no garlic...) before hearing about paleo.

I'm putting in this personal info so you can see the importance of tracking WHAT I eat. I can only extrapolate that for anybody with specific goals (yours may be to shed fat, mine may be to avoid joint pain, hair loss, fevers and more), having all that stuff -- which is measured and tracked -- is a fantastic tool.

It's about data. Facts. It's not about feelings or opinions.

You're always starting at a better place when you are dealing with facts.

1
Ca2c940a1947e6200883908592956680

(8574)

on June 26, 2013
at 08:50 AM

Just a thought, how much do you think you are eating in a day? It may actually be that you are not eating enough, and coupled with your exercise you may be both stressed and malnourished.

How is your mood in general, stress levels, stomach, toilet habits, etc?

I think what would be useful is to aim this next month on being well nourished rather than on weightloss specifically.

This is a helpful article: http://www.precisionnutrition.com/fix-a-broken-diet and http://www.perfecthealthdiet.com/the-diet is a great guide.

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on June 27, 2013
at 04:52 PM

weights, 3 days (at most) of heavy lifting, and try and get the rest of your activity as low-level aerobic activity, like walking or easy biking. That should also be more sustainable with the surprisingly small amount of food you're consuming.

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on June 27, 2013
at 04:51 PM

Again, I see this a lot among people having issues with weight loss: a LOT of high-intensity workouts and not a lot of food. Crossfit is especially notorious about this; CF workouts are awesome and will really put stress on your central nervous system, which is great if you're trying to build muscle; however, they spike cortisol like none other, since they're both high-intensity anaerobic and (often, at least) high weight exercises. That's the sort of thing you should be doing 3 times per week at most, not 6 to 7. Focus on switching your exercise over to one day per week of HIIT without

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on June 27, 2013
at 04:33 PM

Most of the advertised weight loss during the first month is not fat loss, but rather water loss. Once you stop carb binging, you let go of a lot of water. Concentrate on increasing lean body mass with weight lifting and HIIT and then cycles of leaning out. You can do some of that with a 16 hour fast by simply skipping breakfast, but be sure to eat 3 meals worth in a day.

Going wild on exercise won't cause fat loss, rather, it will raise cortisol chronically, which will in turn prevent fat loss.

In terms of fat, the scale is useless unless you have one that measures %fat, %muscle, %water, %bone - and those aren't very accurate, so you'd only use it to measure changes rather than absolute values.

Fat is weird, it can structurally remain for a long time, then overnight let go and vanish. See: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html If you're watching the scale every day, you'll just stress out. You'll see daily fluctuations of +/-5lbs, and this has no bearing on anything other than water levels and how much food is currently being digested. Take measurements once a week before breakfast, but after eliminating, so you can establish a baseline.

0
07a941eb3c2a63feced03ad91ecc22b9

(139)

on June 27, 2013
at 02:43 AM

Oohhh I stopped at ENDOMORPH. Your bodytype naturally holds onto fat like it's going out style. Since you are an endo, focus on high fat/high protein/moderate protein and low to zero carb. Most Endo's are resistant to the hormone insulin. Endo's NEVER do well on moderate to high carbohydrate diets, unless you are trying to bulk. Try doing a little bit more of cardio ONLY if you feel like it. Sprinting and long walks, stuff like that. Stress is also important, if you overthink and overstress about life, food, your diet, you will have more cortisol in your body.

0
1d1a1aa53ec46345db814f2e5bc03838

(108)

on June 26, 2013
at 02:38 PM

I am also on Paleo for almost 4 month now and I lost about 10 kilos. Started with 87kg and I am on 77kg now (1,70m body height). Now my weightloss slowed down and I also still got belly fat and love handles left. But my overall look already changed to a slimmer version of what I was before. I do muscle build up trainings 2-3 times a week. I hope that I will continue loosing weight.

cheers Marc

0
8a2e53414849e960bd987f67eba4c5ef

on June 26, 2013
at 06:48 AM

While paleo is great for overall health, for more specific wants and needs like aesthetic ones, you need more specific tools. In the case of reducing bodyfat, you need to count calories and reduce them a bit under your TDE. That would be 1600-2000 calories for most people per day. So get a kitchen scale and calculate the calories of the food you eat. Also do heavy resistance training, or you are in danger of wasting your muscle instead of the fat.

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