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Not losing weight/body fat... what am I doing wrong?

Answered on September 12, 2014
Created August 22, 2013 at 6:19 PM

I am 5'6, 138lb, 44yo female. I started Paleo 3 weeks ago and have lost 1lb, and no body fat (per waist to hip ratio test and body fat measurment on scale).

I do an intense 1 hour boxing workout 3 times per week, and am lightly active (short walks, recreational swimming) a couple other days.

This is what I eat: Breakfast - 2 "egg muffins" (1 egg, spinach, turkey sausage - baked into a muffin shape) Snack - apple Lunch - Large, mixed vegetable salad with lemon juice for dressing. Lara bar. Snack - 10 almonds Dinner - chicken breast, steamed veggies. Snack - grapes

That's it. Any help would be appreciated.

0f44d81f247518d6fc2de0403ff9a68a

on August 25, 2013
at 07:27 PM

Well, you can try giving up the bars first. Maybe it's enough of an impact. You could also eat a little less grapes instead of giving them up completely. Maybe that will have enough of an effect. Or try different fruits at least some of the time (strawberries are great). But it might take some time for weight loss to occur, so don't be impatient and start ridding your diet of any fruit. You definitely are on a good track with going paleo and taking up exercise. It might just take you some time. And 27% is actually not that bad. Those final pounds are the hardest to lose, anyway.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:31 AM

Thanks. I did read some interesting info about IF, but with the intensity of my 5am workout, if I don't have some food in me the night before I see stars during it... And then am ready to eat a cow a few hours after.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:28 AM

Thanks. It is frustrating when I have been at it for almost a month now and nothing seems to be changing. I will keep plugging away though with some of the suggestions above.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:27 AM

Thanks... Lara bars have been nixed from the shopping list

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:26 AM

Hmmm... I just started the boxing class at the same time I started paleo. Before that I was not doing much, (walking and light swimming), other than being mostly a lump on the couch.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:23 AM

I just started the boxing at the same time as paleo... So was starting from total couch potato status fitness-wise. Scale says I am at 27 percent body fat. I had suspected I would need to give up the Lara Bars and grapes (dang it). Thanks for your suggestions. I will add some more fat in also and see how it goes.

F00050d678de2dc749a86b4d3f2ffc0c

(321)

on August 23, 2013
at 11:49 PM

Go ahead and do some research on this, it's pretty common knowledge.

F00050d678de2dc749a86b4d3f2ffc0c

(321)

on August 23, 2013
at 11:49 PM

When you overexercise you can throw your body into starvation mode where you will hold on to fat and slow your metabolism.

1d952d225819b0229e93160a90bf9bf8

(1600)

on August 23, 2013
at 12:14 PM

I only ate those things when I first started recovering from undiagnosed celiac,because my stomach wouldn't tolerate more than a few ounces of food without giving it a return air ticket.In addition to being carb bombs,they are awful for your teeth.

C45d7e96acd83d3a6f58193dbc140e86

on August 23, 2013
at 03:10 AM

High intensity exercises always trumps longer lighter less strenuous workouts for losing fat.

C45d7e96acd83d3a6f58193dbc140e86

on August 23, 2013
at 03:09 AM

bodyfat measurements on a scale can be completely false. Buy a $15 pair of calipers and have a real measurement.

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on August 23, 2013
at 02:16 AM

"200 lbs after 5 min" ... so hilarious and surprisingly true.

8f87879387f2a357db7c33008ff9a04a

(887)

on August 23, 2013
at 12:05 AM

Your only protein at lunch is the laura bar? yikes! I'd be starving! I think you should be eating some fat in your salad and with your fruit.

089dd41b18fbb95ebb5347cded708d98

(5635)

on August 22, 2013
at 11:34 PM

100% agree about the larabar. it is a total carbohydrate bomb which will not help if you wanna lose weight.

B9887647a925681856c074b317188d87

on August 22, 2013
at 08:35 PM

http://paleodietlifestyle.com/paleo-fats/ - for some more info on paleo fats!

B9887647a925681856c074b317188d87

on August 22, 2013
at 08:34 PM

Lol, it sounds like more fat is what's needed! I lost about 8 lbs in my first month of paleo, went back to the SAD, and regretted it! I'm back on it now and on my 4th week. Also, I don't buy any special grass-fed meats and am not always organic. I just go with whatever I can find at the market :)

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:17 PM

Positive results with more bacon? I HAVE found the right diet! :)

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:15 PM

Energy-wise I feel pretty pooped. Less energy than when I was eating a standard low-carb diet that included oatmeal and quinoa as components. So I think I am not eating enough, or missing something... again, maybe the fat.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:13 PM

Also - trying to lose about 10-13 lbs. I have a very small frame, so even though I am within the healthy weight range for my height, at my current weight that is still not my best weight.

B9887647a925681856c074b317188d87

on August 22, 2013
at 07:13 PM

I saw some positive results when I started consuming more bacon, and cooking with the bacon fat. You probably wouldn't need to give those fruits up just yet. Try adding more fats and give that experiment another couple of weeks! Good luck!

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:11 PM

Not enough fats it seems like... I will try adding in the avocado as a previous poster suggested. Any other good fat ideas?

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:10 PM

I haven't retaken my measurements yet, but clothes aren't fitting differently so I assumed they haven't changed. I will try retaking them tonight to check. Fat is something I hadn't thought about, since I assumed the fat from the sausage and chicken were enough... perhaps I need more. I will try the avocado. That sounds good. I hate to give up the apple... but I know grapes are high in sugars.

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7 Answers

3
0f44d81f247518d6fc2de0403ff9a68a

on August 23, 2013
at 01:16 AM

You pretty much answered your own question:

"I started Paleo 3 weeks ago"

I know that numerous paleo success stories talk about losing 200 lbs after 5 min on paleo, but for most people weight loss happens gradually over time. I understand that everyone wants the perfect weight NOW, but that's just not realistic.

With 138 lbs at 5'6" you should not have too much weight to lose (BMI 22.3). It's way easier for someone with 100 lbs pounds extra to lose weight than for someone with 10 lbs.

Given your boxing workouts you also probably have more muscle mass than a lot of other 44 year old women. So I am wondering how much body fat your scale says you have?

There are a couple of things I noticed about your food

  1. A L??rabar is about 40% sugar. That is not a good idea for weight loss. (Or at all). And then there are the grapes, which are also pretty high in sugar.
  2. You don't seem to eat enough fat. Not everyone needs to be on a high fat diet, but turkey sausage, lemon juice as dressing and chicken breast for dinner? That is not a good idea long term. The 1 egg doesn't really cut it.

If I were you, I would

  • get rid of the l??rabar
  • use berries instead of grapes
  • eliminates snacks by upping the meals (snacking often means your meals are insufficient and given what seems like a calorie- and fat-avoidance-policy, it's no wonder you need to snack on grapes, bars and nuts)
  • use olive oil for the salad
  • replace the chicken breast with beef, ground beef, pork or get chicken with the skin
  • add a little bit of coconut oil, butter and/or lard SOMEWHERE
  • add at least a second egg to the muffins

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:23 AM

I just started the boxing at the same time as paleo... So was starting from total couch potato status fitness-wise. Scale says I am at 27 percent body fat. I had suspected I would need to give up the Lara Bars and grapes (dang it). Thanks for your suggestions. I will add some more fat in also and see how it goes.

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on August 23, 2013
at 02:16 AM

"200 lbs after 5 min" ... so hilarious and surprisingly true.

0f44d81f247518d6fc2de0403ff9a68a

on August 25, 2013
at 07:27 PM

Well, you can try giving up the bars first. Maybe it's enough of an impact. You could also eat a little less grapes instead of giving them up completely. Maybe that will have enough of an effect. Or try different fruits at least some of the time (strawberries are great). But it might take some time for weight loss to occur, so don't be impatient and start ridding your diet of any fruit. You definitely are on a good track with going paleo and taking up exercise. It might just take you some time. And 27% is actually not that bad. Those final pounds are the hardest to lose, anyway.

0
1d952d225819b0229e93160a90bf9bf8

on August 23, 2013
at 12:08 PM

I've found that,personally,the only way I can maintain a healthy weight is cutting back to one meal and a snack,then coffee or tea with raw milk and honey twice a day.I don't eat until after 1pm, and I make that meal full of good fats and veggies.Something about breakfast,no matter what it is,triggers weight gain and uncontrolled eating for the rest of the day.You really have to tweak things so that they work for you,because everyone is different.Some of us are fine with dairy,some can't do nuts or seafood.It's not a "diet" with a traditional plan.You may need less meat and more sweet potatoes,or less sweet potatoes and more spinach.Keep playing with it and don't give up.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:31 AM

Thanks. I did read some interesting info about IF, but with the intensity of my 5am workout, if I don't have some food in me the night before I see stars during it... And then am ready to eat a cow a few hours after.

0
89985542ffc00c296552951369fe809a

on August 23, 2013
at 02:49 AM

You need more protein and you need to practice patience. Even though you might not see the numbers on the scale, you need to think that you're doing your body tons of good by eating healthfully!

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:28 AM

Thanks. It is frustrating when I have been at it for almost a month now and nothing seems to be changing. I will keep plugging away though with some of the suggestions above.

0
Eb3c83c339e81d0bd6e1b6b97148af65

on August 22, 2013
at 10:54 PM

The Lara Bar is paleo but very high in sugar. For a woman of modest size that could make a big difference. Replace with a low sugar fruit like berries or veggies.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:27 AM

Thanks... Lara bars have been nixed from the shopping list

1d952d225819b0229e93160a90bf9bf8

(1600)

on August 23, 2013
at 12:14 PM

I only ate those things when I first started recovering from undiagnosed celiac,because my stomach wouldn't tolerate more than a few ounces of food without giving it a return air ticket.In addition to being carb bombs,they are awful for your teeth.

089dd41b18fbb95ebb5347cded708d98

(5635)

on August 22, 2013
at 11:34 PM

100% agree about the larabar. it is a total carbohydrate bomb which will not help if you wanna lose weight.

0
F00050d678de2dc749a86b4d3f2ffc0c

on August 22, 2013
at 10:38 PM

This may sound awkward, but I would cut out the intense boxing 3 days each week, at least for one week. Exercise is good, and it feels great to have endurance, but sometimes when we do very intense strenuous workouts our bodies think that they need to hold on to fat storage. I would recommend doing longer, lighter, less strenuous workout for the week to lose the fat, then once you drop that 10-13 lbs go ahead and start up your regular routine again.

C45d7e96acd83d3a6f58193dbc140e86

on August 23, 2013
at 03:10 AM

High intensity exercises always trumps longer lighter less strenuous workouts for losing fat.

F00050d678de2dc749a86b4d3f2ffc0c

(321)

on August 23, 2013
at 11:49 PM

When you overexercise you can throw your body into starvation mode where you will hold on to fat and slow your metabolism.

F00050d678de2dc749a86b4d3f2ffc0c

(321)

on August 23, 2013
at 11:49 PM

Go ahead and do some research on this, it's pretty common knowledge.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 24, 2013
at 05:26 AM

Hmmm... I just started the boxing class at the same time I started paleo. Before that I was not doing much, (walking and light swimming), other than being mostly a lump on the couch.

0
A6b7afacdb512b861716bca9e9226ad3

(333)

on August 22, 2013
at 07:05 PM

Wow, your routine and menu sound impressive. Perhaps it's all happening at a cellular level and the changes are subtle so far? I'd definitely give it more time. Are you getting fats? That's the only thing I'm not seeing.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:11 PM

Not enough fats it seems like... I will try adding in the avocado as a previous poster suggested. Any other good fat ideas?

0
B9887647a925681856c074b317188d87

on August 22, 2013
at 07:01 PM

Do you know if your measurements are going down, elsewhere? Like your arms, legs, neck, waist, hip, etc. Everyone's experience with weight loss is different, but going off of what you said, you seem to be within a healthy weight range anyway. How much are you trying to lose?

Reading other people's stories, it seems like some will see weight loss within the first couple of weeks, while others will see changes after the first month. I'd give it another week.

Fruit can and will hinder your weight loss, so maybe you can try cutting out the apple and grapes, and replace them with berries if you need it. I think others would suggest adding more fat, as well! Maybe adding some avocado to your breakfast "muffin" and later meals?

Also, how are you feeling, compared to how you were eating before? Do you feel more energy?

B9887647a925681856c074b317188d87

on August 22, 2013
at 07:13 PM

I saw some positive results when I started consuming more bacon, and cooking with the bacon fat. You probably wouldn't need to give those fruits up just yet. Try adding more fats and give that experiment another couple of weeks! Good luck!

B9887647a925681856c074b317188d87

on August 22, 2013
at 08:34 PM

Lol, it sounds like more fat is what's needed! I lost about 8 lbs in my first month of paleo, went back to the SAD, and regretted it! I'm back on it now and on my 4th week. Also, I don't buy any special grass-fed meats and am not always organic. I just go with whatever I can find at the market :)

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:13 PM

Also - trying to lose about 10-13 lbs. I have a very small frame, so even though I am within the healthy weight range for my height, at my current weight that is still not my best weight.

B9887647a925681856c074b317188d87

on August 22, 2013
at 08:35 PM

http://paleodietlifestyle.com/paleo-fats/ - for some more info on paleo fats!

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:10 PM

I haven't retaken my measurements yet, but clothes aren't fitting differently so I assumed they haven't changed. I will try retaking them tonight to check. Fat is something I hadn't thought about, since I assumed the fat from the sausage and chicken were enough... perhaps I need more. I will try the avocado. That sounds good. I hate to give up the apple... but I know grapes are high in sugars.

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:17 PM

Positive results with more bacon? I HAVE found the right diet! :)

0b5b7679b56596cce2df44e3c2340b69

(0)

on August 22, 2013
at 07:15 PM

Energy-wise I feel pretty pooped. Less energy than when I was eating a standard low-carb diet that included oatmeal and quinoa as components. So I think I am not eating enough, or missing something... again, maybe the fat.

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