1

votes

Get rid of the spare tyre?

Answered on September 12, 2014
Created June 01, 2012 at 5:19 AM

Hi all, Found this site thtough the low-carb forums so thought I would bring my question here. But first a little background so the question makes sense. Apologies for a long post in advance but I'll keep it as succinnct as possible.

In 2009 I weighed 102kg and was overweight. I did plenty of gym work -mostly weights- but it never seemed to help. Over 10 years I had slowly gotten fatter and fatter year by year going from 80kg in 2000 to 102 in 2009. I figured exercise wasn't helping so I started analyzing my diet.

I noticed I was eating 200 to 300g of carbs a day and <100 or so of protein and fats. I didn't think, at the time, carbs were an issue since "healthy grains" are recomended but I did come to the conclusion that my body liked carbs so the standard "grains are good" didnt apply to me so much. So I started cutting sticking to 100g or less/day. Within 2 months I had dropped to 78kg. Which was great but I felt I was too thin and since then have stuck to a pretty arduous weight training program and worked my way up to 90kg - though its not fat, I look like I weigh 80kg or so. My body fat dropped from 30% to 18% initially and then has consistently sat around 20% as best I can measure it. I stuck to 100g or less of carbs a day getting most of my calories from fat and protein ever since. I also don't eat any gluten knowingly and avoid grains generally.

All through this entire process one thing I could not get rid of but didn't think much of it is the spare tyre around my waist centered on my belly button. My stomach is actually flat side on but I bulges out the side and back. It looks unseemly but I didn't worry too much about it until I read Wheat Belly recently and realised that this visceral fat is not just ugly but actively bad for my health so I decided to get rid of it.

I figured, based on my experience, dialing down my carbs to <50 should do the trick but after 3 weeks it has not. I can see some improvement but if I eat 100g of carbs just for a few days the waist reverts back to its original size. I even tried 0 carbs for a week and it made no difference to my waistline. For reference my hips, where I usualy wear my pants, are about 35.5" but my "wheat belly" is 38" measured from the belly button.

So my question is what am I missing here? I am sure the wheat belly is related to carbs but reducing carbs pretty significantly has given little to no loss and I gain it back pretty quickly. Do I just have to plan for a much longer time to see an improvement - as in years? Do I need to cut sugar comepletely? Is it just the fact I eat a lot generally - mostly driven by gym work - which is allowing residual fat to hang around? I have no idea.

For reference here is a typical days food intake:

  • 4 egg omelet with spinach and spam or chicken sausage (<10g).
  • black coffee with a piece of dark chocolate (<10g).
  • "Meat" salad with a coke zero for lunch pretty much this exactly: http://www.nutritionix.com/m/bzQ0Lv (15g).
  • black coffee with a piece of dark chocolate (<10g).
  • Dinner varies but its usually some kind of meat and salad with olive oil (orsome other low-carb) dressing and a coke zero. This maybe chicken wings for example (10g to 20g depending on sauce/dressing used).
  • tea with a piece of dark chocolate (<10g).

I also drink water through the day and, not everyday but most, a handful of almonds and Brazil nuts as snacks (15g?). Weekends can be a little different but the carb count never goes over 100g with the exception of special occasions like a birthday party where my wife has made a gluten free cheese-cake or pavlova or similar. Talking a couple times a year not something regular. I dont drink alchol and I aim for 8h sleep/night and I get 10h on weekends usually.

So that comes to about 2.5k calories with about <75g of carbs there.

I expect I am not the only person this has happened to so looking for other people who have had a similiar issue or any general adive is welcome.

Thanks in advance.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on December 01, 2012
at 09:58 AM

I have to say I highly doubt that NONE of the suggestions helped. Clarify and update us?

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on December 01, 2012
at 09:57 AM

Barring that, the others have pinpointed some major holes in your diet. Stop the diet soda, and eat real, unprocessed meat. Spam, sausages are all processed. Even if its "low quality," if its the best you can do, I'd chow down on some vegetables and low quality steak over Spam anyday. If you're not budget constricted, consider ordering food online. Some high quality olive/coconut oil, some grass fed beef/liver should do you well.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on December 01, 2012
at 09:55 AM

Unnatural sources of PUFA are worrisome, but a couple of Brazil nuts here and there is not the sole reason for a spare tire. Nasty O-6 oils in dressings is more worrisome.

D1bead0bba41886d39bb124826a86259

(80)

on June 09, 2012
at 10:41 PM

Oh, no, sorry for the confusion. That was ordered by a doctor and analyzed by a lab, of course.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 09, 2012
at 04:17 PM

Will check, thanks.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 09, 2012
at 04:17 PM

Self-testing is possible?

D1bead0bba41886d39bb124826a86259

(80)

on June 05, 2012
at 05:00 PM

I've tested it through a 24-hour urine sample.

F694fc245d03b64d6936ddb29f4c9306

(2613)

on June 04, 2012
at 02:07 PM

For Paleo+Zone, you can learn about the two diets independently and then combine them. They are completely compatible. Here's a Paleo starter's guide: http://bit.ly/paleostarter, and here's a decent guide to Zone from the CF Journal: http://bit.ly/cfzone

F694fc245d03b64d6936ddb29f4c9306

(2613)

on June 04, 2012
at 02:06 PM

When it comes to sleep, try to black out your windows and get 8-9 hours of undisturbed sleep. Be lazy before bed, and try to avoid using electronics and bright lights. If you can, also avoid using an alarm clock. I still haven't figured out a way to black out my windows for night time but allow natural light through as an alarm clock, but I'll tell you when I do.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 04, 2012
at 12:58 AM

Curious, is there a way to measure cortisol levels? I guess it needs a blood test?

5662d1262516ccbd70249e7aeaf58901

(681)

on June 02, 2012
at 12:01 PM

@solomani, they put a lot of n-6 PUFA in sauces, salad dressings, fried stuff, cookies, etc. There's also a lot of it in factory fed animal fat. The trouble is that it's pro-inflammatory. A small amount is necessary, which we get in animal fats, but in a large amount it causes chronic inflammation.

5662d1262516ccbd70249e7aeaf58901

(681)

on June 02, 2012
at 11:28 AM

@solomani, @cerement, yeah, I was going to suggest seafood too. That is a great idea. HK is a geographically tiny country with a massive port. The seafood must indeed be amazing.

Medium avatar

(2923)

on June 02, 2012
at 09:16 AM

As a reminder: Paleo can be low-carb, but is not always necessarily so. Paleo/Primal/Ancestral Health is far more focused on the quality of food you you should be eating and fitting that into a complete lifestyle including strength training rather than endurance exercise and learning to handle stress. First, focus on real food (fresh vegetables and quality meat and seafood). Next, consider a leptin reset to get hunger signals back in line if you're still having problems with snacking. Finally, start looking at intermittent fasting or ketogenic fasting to start breaking down that spare tire.

Medium avatar

(2923)

on June 02, 2012
at 08:56 AM

Also: http://paleohacks.com/questions/12348/what-to-eat-when-im-in-china-travel-in-general - http://paleohacks.com/questions/14016/has-anyone-written-about-paleo-in-chinese-if-not-would-someone-be-willing-to

Medium avatar

(2923)

on June 02, 2012
at 08:52 AM

PUFA = polyunsaturated fat. Two primary varieties that concern paleo are Omega 3 (fish oil, seafood, grass-fed or pastured meat) and Omega 6 (nut and seed oils, soybean oil, and generic "vegetable oil"). You need *some* O6, but nowhere near the amounts modern diets provide. Ideally, O3 to O6 ratio should be in the order of 1:1 to 1:2, modern diets can be in the 1:10 to 1:20 range, not good. Focus on saturated fat (animal fat, coconut oil), monounsaturated fat (olive oil, avocado oil), and Omega 3 (seafood). Good beef may be hard to find, but Hong Kong is famous for its seafood ...

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:48 AM

Hi Rebecca, beginning to experiment. As you can see much of my carbs are not good carbs I'll try and switch that around and see how I go.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:47 AM

On the salad most of the fat comes from avocado dressing and full avocado minced into the salad.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:46 AM

What are Omega 6 PUFAs? I take fish oil capsules as well if that's relevant. Chocolate is 90% Lindt dark. For the nuts I would say 10 kernels of almonds and brasil nuts mixed together (so say 20). I will do my best to eliminate processed meat but I live in HK and all food here is low quality and very expensive. Even when we use to spend a ton of money on beef we got crap quality food. Thus the preponderance of chicken in my diet. When I went home to AU for a month I actually lost weight and felt better as I didn't eat any processed junk. Not so easy here in HK. Time to move!

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:39 AM

I actually think its subcutaneous as its hard. But either way it cant be healthy so I would like to get rid of it. I am not looking for a 6pack ab or anything but 36" hip with a 40" waist doesn't seem right to me. And is uncomfortable.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:37 AM

Will do. No more snacks.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:37 AM

Sleeping I can improve immediately. Will work on that this week. Any suggestions on books that go into paleo+zone in detail?

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:36 AM

Soda's are dropped. Thought since they were 0 carb they were fine. Never really looked at the other chemicals. Its more a treat anyway. I list Coke Zero x2 but its actually 1 can/day tops. I don't finish 1 can in 1 day. So its easy to get rid of.

5e63e3fa78e998736106a4a5b9aef58c

on June 01, 2012
at 09:36 PM

@solomani: I recommend getting out of the snacking habit entirely.

5e63e3fa78e998736106a4a5b9aef58c

on June 01, 2012
at 09:35 PM

I agree with @pinkpants--reducing caloric intake can really help some people; it's been essential for me. But not all calories are created equal. I try to get my calories from the most nutrient-dense foods and good fats, keeping things like nuts and 80%+ chocolate as occasional treats, rather than daily snacks.

77877f762c40637911396daa19b53094

(78467)

on June 01, 2012
at 06:22 PM

Snack if you want to gain weight.

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on June 01, 2012
at 05:50 PM

Yes, the body can read too few carbs as a stress and hold onto that spare tire fat. I had the same issue and did less than 50g carbs a day and then even zero carbs…On top of a high stress job and working out a ton, it was too much for my body to take. It wasn't until I experimented and upped my carbs, all from green veggies, low sugar fruits and sweet potato to about 150g a day that I started losing my "chunk." There isn't a one fit solution for all, you have to experiment and see how your body reacts.

F0e558010a2ecb31fa37b7c491596b8e

(3850)

on June 01, 2012
at 04:36 PM

O6 intake was my first instinct too.

Medium avatar

(2923)

on June 01, 2012
at 02:49 PM

Snacking is just a habit. Improve the quality of your food and you won't get those mid-morning or mid-afternoon cravings ...

Medium avatar

(2923)

on June 01, 2012
at 02:45 PM

The Diet Coke isn't doing you any favors either, the artificial sweeteners can cause as much of an insulin spike as sugar, and then add on the side effects of the rest of the chemicals in that alchemist's nightmare ... there's nothing vaguely natural or "real food" in Diet Coke, even the water is processed ...

Medium avatar

(2923)

on June 01, 2012
at 02:41 PM

Falling back into the calorie myth trap. The quality of those calories matter far more than the quantity. In Good Calories, Bad Calories, Gary Taubes mentions trials where participants lost weight on 3000 calories a day ...

7d64d3988de1b0e493aacf37843c5596

(2861)

on June 01, 2012
at 01:27 PM

He did mention Wheat Belly, and Dr. Davis has been ridiculed in the past for using pictures of subcutaneous fat and calling it visceral fat.

1144bcd270d99a61c2bc6a23f6290d46

(234)

on June 01, 2012
at 12:39 PM

All diets are based on a calorie deficit. As you get closer to your goal, your body needs less calories than it did when you weighed more. This means you have to cut-back on your food intake if you want to keep losing weight because your body simply doesn't need as many calories to maintain. Good Luck.

1144bcd270d99a61c2bc6a23f6290d46

(234)

on June 01, 2012
at 12:32 PM

I agree with bartleby 100%. If you cut your calories, you should start losing weight, plain and simple. In the Paleo community, counting calories is frowned upon by most. I count calories though because you can over-eat on fats and nuts quite easily. However, if I am ever stalled, I re-analyze my diet, cut calories and BAM I lose weight.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 09:09 AM

The suasages are store bought and gluten free with pretty low carbs, 1g a "stick" I believe.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 09:06 AM

Will drop the coke and tea and reduce the coffee to 1/day and see how I go. No coffee, egads! But losing the mid-drift is importent. I want to end this battle once and for all.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 09:05 AM

I use nuts as a quick snack. Any advice on a replacement snack food?

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 07:34 AM

I follow the Starting Strength program so I do heavy lifts 3 days a week. My appetite is driven by that. I don't force myself to eat more than I want to but I do naturally eat a ton. If I stop working out I expect my appetite would drop a lot based one experience.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 07:32 AM

Noted, I'll try removing coke zero and chocolate and see how I go. I do get 8h/sleep a night but I still wake up tired many days. I may need more sleep so will shoot for 9h as well. Too few carbs? I generally avoid fruit except when I feel like something and its usually berries. I make up for it with vitamins. No no?

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14 Answers

8
Ab0369a70755bd07f44292b4ca8b2260

on June 01, 2012
at 05:31 AM

I'd get rid of the diet coke first and replace it with water. Sometimes a spare tire can be caused by excess cortisol, from too much stress or not enough sleep???even too much working out or too few carbs..You have to figure out what your body might be reading as "stress."

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 07:32 AM

Noted, I'll try removing coke zero and chocolate and see how I go. I do get 8h/sleep a night but I still wake up tired many days. I may need more sleep so will shoot for 9h as well. Too few carbs? I generally avoid fruit except when I feel like something and its usually berries. I make up for it with vitamins. No no?

Ab0369a70755bd07f44292b4ca8b2260

(1579)

on June 01, 2012
at 05:50 PM

Yes, the body can read too few carbs as a stress and hold onto that spare tire fat. I had the same issue and did less than 50g carbs a day and then even zero carbs…On top of a high stress job and working out a ton, it was too much for my body to take. It wasn't until I experimented and upped my carbs, all from green veggies, low sugar fruits and sweet potato to about 150g a day that I started losing my "chunk." There isn't a one fit solution for all, you have to experiment and see how your body reacts.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:48 AM

Hi Rebecca, beginning to experiment. As you can see much of my carbs are not good carbs I'll try and switch that around and see how I go.

6
5662d1262516ccbd70249e7aeaf58901

(681)

on June 01, 2012
at 01:58 PM

Allow me to critique your diet.

  • 4 egg omelet with spinach and spam or chicken sausage (<10g).

Eggs are good. Are they good eggs? Spam is processed garbage. Chicken sausage is probably processed garbage. What sort of fat do you cook with? That's kind of important.

  • black coffee with a piece of dark chocolate (<10g).

What percentage cocoa?

What sort of fat on the salad? Again, this is important. If none, why none? Turkey bacon is processed garbage. What were the chicken wings cooked in?

  • black coffee with a piece of dark chocolate (<10g).

  • Dinner varies but its usually some kind of meat and salad with olive oil (orsome other low-carb) dressing and a coke zero. This maybe chicken wings for example (10g to 20g depending on sauce/dressing used).

"Some kind of meat"? Olive oil is good. Make sure it isn't rancid though. What's in the "other low-carb dressing"? Chicken again? What sort of fat again? Coke zero is decidedly not paleo. Dude!

  • tea with a piece of dark chocolate (<10g).

Personally I wouldn't drink tea at night because of the caffeine.

  • a handful of almonds and Brazil nuts as snacks (15g?)

One brazil nut contains 1g of omega 6 PUFA. How many is a handful? 10 would have 10g. That is huge.

General observations:

You eat low quality meat. May I suggest you eat some real meat? Grass fed is of course best. Eat some organ meat too. Don't eat chicken all the time. It's a second best meat in my opinion.

You appear to eat low quality fats, or at least you have a low regard for quality. I would guess you are eating colossal amounts of omega 6 PUFAs. Could that be causing an inflammatory response that is causing the spare tyre?

I think you ought to focus less on carb numbers and more on food quality.

Medium avatar

(2923)

on June 02, 2012
at 08:56 AM

Also: http://paleohacks.com/questions/12348/what-to-eat-when-im-in-china-travel-in-general - http://paleohacks.com/questions/14016/has-anyone-written-about-paleo-in-chinese-if-not-would-someone-be-willing-to

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:46 AM

What are Omega 6 PUFAs? I take fish oil capsules as well if that's relevant. Chocolate is 90% Lindt dark. For the nuts I would say 10 kernels of almonds and brasil nuts mixed together (so say 20). I will do my best to eliminate processed meat but I live in HK and all food here is low quality and very expensive. Even when we use to spend a ton of money on beef we got crap quality food. Thus the preponderance of chicken in my diet. When I went home to AU for a month I actually lost weight and felt better as I didn't eat any processed junk. Not so easy here in HK. Time to move!

Medium avatar

(2923)

on June 01, 2012
at 02:45 PM

The Diet Coke isn't doing you any favors either, the artificial sweeteners can cause as much of an insulin spike as sugar, and then add on the side effects of the rest of the chemicals in that alchemist's nightmare ... there's nothing vaguely natural or "real food" in Diet Coke, even the water is processed ...

F0e558010a2ecb31fa37b7c491596b8e

(3850)

on June 01, 2012
at 04:36 PM

O6 intake was my first instinct too.

Medium avatar

(2923)

on June 02, 2012
at 08:52 AM

PUFA = polyunsaturated fat. Two primary varieties that concern paleo are Omega 3 (fish oil, seafood, grass-fed or pastured meat) and Omega 6 (nut and seed oils, soybean oil, and generic "vegetable oil"). You need *some* O6, but nowhere near the amounts modern diets provide. Ideally, O3 to O6 ratio should be in the order of 1:1 to 1:2, modern diets can be in the 1:10 to 1:20 range, not good. Focus on saturated fat (animal fat, coconut oil), monounsaturated fat (olive oil, avocado oil), and Omega 3 (seafood). Good beef may be hard to find, but Hong Kong is famous for its seafood ...

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:47 AM

On the salad most of the fat comes from avocado dressing and full avocado minced into the salad.

5662d1262516ccbd70249e7aeaf58901

(681)

on June 02, 2012
at 11:28 AM

@solomani, @cerement, yeah, I was going to suggest seafood too. That is a great idea. HK is a geographically tiny country with a massive port. The seafood must indeed be amazing.

5662d1262516ccbd70249e7aeaf58901

(681)

on June 02, 2012
at 12:01 PM

@solomani, they put a lot of n-6 PUFA in sauces, salad dressings, fried stuff, cookies, etc. There's also a lot of it in factory fed animal fat. The trouble is that it's pro-inflammatory. A small amount is necessary, which we get in animal fats, but in a large amount it causes chronic inflammation.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on December 01, 2012
at 09:55 AM

Unnatural sources of PUFA are worrisome, but a couple of Brazil nuts here and there is not the sole reason for a spare tire. Nasty O-6 oils in dressings is more worrisome.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on December 01, 2012
at 09:57 AM

Barring that, the others have pinpointed some major holes in your diet. Stop the diet soda, and eat real, unprocessed meat. Spam, sausages are all processed. Even if its "low quality," if its the best you can do, I'd chow down on some vegetables and low quality steak over Spam anyday. If you're not budget constricted, consider ordering food online. Some high quality olive/coconut oil, some grass fed beef/liver should do you well.

4
1d02c0c2fa9946de88d8f24e81ca1cf6

on June 01, 2012
at 06:47 AM

At your current size, c.90kg, you are perhaps burning 2500-28000 calories a day ( if you are reasonably sedentary). You are eating 2500 calories...with perhaps a few additional nuts thrown in. This is a very slight deficit...if one at all.

Forget the obsession with carbs. Think calories.

1144bcd270d99a61c2bc6a23f6290d46

(234)

on June 01, 2012
at 12:39 PM

All diets are based on a calorie deficit. As you get closer to your goal, your body needs less calories than it did when you weighed more. This means you have to cut-back on your food intake if you want to keep losing weight because your body simply doesn't need as many calories to maintain. Good Luck.

Medium avatar

(2923)

on June 01, 2012
at 02:41 PM

Falling back into the calorie myth trap. The quality of those calories matter far more than the quantity. In Good Calories, Bad Calories, Gary Taubes mentions trials where participants lost weight on 3000 calories a day ...

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 07:34 AM

I follow the Starting Strength program so I do heavy lifts 3 days a week. My appetite is driven by that. I don't force myself to eat more than I want to but I do naturally eat a ton. If I stop working out I expect my appetite would drop a lot based one experience.

5e63e3fa78e998736106a4a5b9aef58c

on June 01, 2012
at 09:35 PM

I agree with @pinkpants--reducing caloric intake can really help some people; it's been essential for me. But not all calories are created equal. I try to get my calories from the most nutrient-dense foods and good fats, keeping things like nuts and 80%+ chocolate as occasional treats, rather than daily snacks.

1144bcd270d99a61c2bc6a23f6290d46

(234)

on June 01, 2012
at 12:32 PM

I agree with bartleby 100%. If you cut your calories, you should start losing weight, plain and simple. In the Paleo community, counting calories is frowned upon by most. I count calories though because you can over-eat on fats and nuts quite easily. However, if I am ever stalled, I re-analyze my diet, cut calories and BAM I lose weight.

4
Af3e3615beba642bcafd0f21d64d74f7

on June 01, 2012
at 05:43 AM

Spam has potato starch and sugar. That 1g adds up over the course of servings. The Coke Zero is not going to get you any head way with insulin resistance, especially at that frequency. I am not going to say dark chocolate is bad for weight loss, but it needs to be all in one moment, not spread about the day, and be around 90%. Visceral fat the hardest to mitigate, and yes it can take years to widdle it away if conditions are not ideal for your body.

3
F694fc245d03b64d6936ddb29f4c9306

(2613)

on June 01, 2012
at 02:30 PM

You need to eat (a LOT) more fresh vegetables and natural proteins while cutting out processed garbage (e.g. Spam and diet soda). Eating naturally is more important than blindly worrying about calories. Not all calories are created equal! The goal is to get as much nutrition per bite/gulp as possible, not to minimize caloric intake.

If you really want to flatten that tire, consider doing Paleo with Zone. Anyone can get healthier on Paleo, but not everyone will lose weight, because you really do need a caloric deficit to achieve that. Zone helps give you some intuitive understanding of how much you should eat and also helps manage hormone imbalances.

Most of all, don't underestimate the effect of cortisol. One of the most important tools for better health (and weight loss) is proper sleep and stress control. Cortisol is literally a switch between weight loss and gain, so get that sleep, deal with that stress, and try to reduce caffeine intake.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:37 AM

Sleeping I can improve immediately. Will work on that this week. Any suggestions on books that go into paleo+zone in detail?

F694fc245d03b64d6936ddb29f4c9306

(2613)

on June 04, 2012
at 02:07 PM

For Paleo+Zone, you can learn about the two diets independently and then combine them. They are completely compatible. Here's a Paleo starter's guide: http://bit.ly/paleostarter, and here's a decent guide to Zone from the CF Journal: http://bit.ly/cfzone

F694fc245d03b64d6936ddb29f4c9306

(2613)

on June 04, 2012
at 02:06 PM

When it comes to sleep, try to black out your windows and get 8-9 hours of undisturbed sleep. Be lazy before bed, and try to avoid using electronics and bright lights. If you can, also avoid using an alarm clock. I still haven't figured out a way to black out my windows for night time but allow natural light through as an alarm clock, but I'll tell you when I do.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 09, 2012
at 04:17 PM

Will check, thanks.

3
7e1433afbb06c318c4d90860d493c49d

(5959)

on June 01, 2012
at 11:58 AM

I doubt the spare tyre is visceral fat, i.e., fat packed around your organs inside your abdominal cavity. People with a lot of visceral fat have round protruding stomachs, often with the skin stretched tight. Spare tyres are subcutaneous fat.

I have a body that seems to only store subcutaneous fat, and it will not give up that last bit of soft padding no matter what I eat or don't eat. Oh well... better a little bit of padding than what I used to have: a stomach that flowed out onto the mattress when I lay on my side in bed.

7d64d3988de1b0e493aacf37843c5596

(2861)

on June 01, 2012
at 01:27 PM

He did mention Wheat Belly, and Dr. Davis has been ridiculed in the past for using pictures of subcutaneous fat and calling it visceral fat.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:39 AM

I actually think its subcutaneous as its hard. But either way it cant be healthy so I would like to get rid of it. I am not looking for a 6pack ab or anything but 36" hip with a 40" waist doesn't seem right to me. And is uncomfortable.

3
D1bead0bba41886d39bb124826a86259

(80)

on June 01, 2012
at 08:45 AM

I believe it's the caffeine in the coffee, tea and coke zero, which are causing cortisol spikes, and as someone said... "Sometimes a spare tire can be caused by excess cortisol"

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 09:06 AM

Will drop the coke and tea and reduce the coffee to 1/day and see how I go. No coffee, egads! But losing the mid-drift is importent. I want to end this battle once and for all.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 04, 2012
at 12:58 AM

Curious, is there a way to measure cortisol levels? I guess it needs a blood test?

D1bead0bba41886d39bb124826a86259

(80)

on June 05, 2012
at 05:00 PM

I've tested it through a 24-hour urine sample.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 09, 2012
at 04:17 PM

Self-testing is possible?

D1bead0bba41886d39bb124826a86259

(80)

on June 09, 2012
at 10:41 PM

Oh, no, sorry for the confusion. That was ordered by a doctor and analyzed by a lab, of course.

2
76026e8ef496039d5075440ff731aa0d

on June 01, 2012
at 08:06 AM

You might have to take out the nuts too.

The Sausages, are they made by you or store bought? I've noticed the store bought sausages can be quite carb heavy.

Truth.

5e63e3fa78e998736106a4a5b9aef58c

on June 01, 2012
at 09:36 PM

@solomani: I recommend getting out of the snacking habit entirely.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 09:09 AM

The suasages are store bought and gluten free with pretty low carbs, 1g a "stick" I believe.

Medium avatar

(2923)

on June 01, 2012
at 02:49 PM

Snacking is just a habit. Improve the quality of your food and you won't get those mid-morning or mid-afternoon cravings ...

33ed8c280768c9fc3744f149848ef08b

(5)

on June 01, 2012
at 09:05 AM

I use nuts as a quick snack. Any advice on a replacement snack food?

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:37 AM

Will do. No more snacks.

77877f762c40637911396daa19b53094

(78467)

on June 01, 2012
at 06:22 PM

Snack if you want to gain weight.

1
87b7d250ea30415ed4c1afd809f4053f

on June 01, 2012
at 11:03 AM

I agree with reducing the caffeine/soda. Could be causing some excess fluid retention also from excess sodium and caffeine. btw, did you know most soft drink contains bromide, which is not listed on the ingredients. It is said to cause fat to be harder to shift. Something to think about.

33ed8c280768c9fc3744f149848ef08b

(5)

on June 02, 2012
at 04:36 AM

Soda's are dropped. Thought since they were 0 carb they were fine. Never really looked at the other chemicals. Its more a treat anyway. I list Coke Zero x2 but its actually 1 can/day tops. I don't finish 1 can in 1 day. So its easy to get rid of.

0
B7e1ad6bb9ab814b8e90bdad4a472d5e

on December 01, 2012
at 03:45 PM

what is your sleep like? if you spend a lot of time in front of or computer might be getting to much blue light. if this is the case download F.lux. I not saying this is the silver bullet magically all your weight is going to drop off. But it going to help you get a better night sleep. Just set it to your time zone and your screen will start to turn yellow blocking out the blue light. best part about it is it free. my mother would buy diet coke between the age of 12 to 14 I drunk loads of the stuff magically I had to get 3 fillings in my teeth.It was the only sweet thing we had in the house.

0
2a00b9a42e4cb6e489a0e69d20714576

on December 01, 2012
at 12:43 PM

If you need a kick in the butt to drop the diet soda, I highly recommend you watch "Sweet Misery".

0
6fece842bd1bcf5724f458a302a2156e

on December 01, 2012
at 08:01 AM

Could you cut out coffee, diet coke and chocolate and the processed meat?Aspartame in diet drinks is not good for you and the chocolate gives you a high like speed and then you drop and caffeine is not something our ancestors would have eaten. You could replace that with drinking water and having a piece of fruit.

0
33ed8c280768c9fc3744f149848ef08b

on December 01, 2012
at 07:42 AM

None of this helped except fasting. Planing on trying the lean-gains IF approach from next year to see what happens.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on December 01, 2012
at 09:58 AM

I have to say I highly doubt that NONE of the suggestions helped. Clarify and update us?

0
8739a69160c54df7396eba272daaecee

on November 30, 2012
at 06:05 PM

Please post or mark the correct answer to the question when you find out what works. That will help the rest of us, thanx.

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