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Paleo + CrossFit and I am NOT losing weight!

Commented on April 01, 2014
Created March 28, 2014 at 3:37 AM

I started CrossFit workouts about 6 months ago and I was "kinda paleo" up until 3 months ago went I went strict paleo. I lost about 8 pounds in the first 2 weeks and now I haven't lost any weight since. I work out 6-7 days a week with 5 of those being CrossFit. On average I am eating about 2000 calories a day with about 40-50% of those calories coming from high fat foods like nuts, avocado, and coconut oil. I thought fat was suppose to help burn fat but this is just not working. I'm 25 years old- 5'11 and 180 lbs. I'd like to be closer to 165. HELP!!!

Medium avatar

(389)

on April 01, 2014
at 02:50 PM

Okay, def add some carbs in there. Eating them PW can help weight loss tremendously!

2231ec973aeb254a75f4e488be651da8

(0)

on March 30, 2014
at 04:29 PM

No, recently I've been having a protein shake after my workouts

Medium avatar

(389)

on March 29, 2014
at 02:00 PM

From what I understand, undereating and overtraining put the body into "starvation" mode, essentially telling it hang onto any fat on the body. Another thought I forgot to mention, are you eating carbs after your workout?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on March 29, 2014
at 05:04 AM

Now that you've got some lifting / cardio, you could try adding some make-like-a-table exercise and HIIT.

http://www.youtube.com/watch?v=HroWWfdOk6A

http://www.ncbi.nlm.nih.gov/pubmed/23899754

F291857fa12a0291688ea994343156dc

(720)

on March 29, 2014
at 04:44 AM

@dagg0017 @samc is correct about "addiction" to heavy exercise regimes to maintain weight (bodyfat) control. The problem is age, change in life style or injury can derail heavy exercise programs. It's way better to modify ones eating such that weight can be maintained without heavy exercise. imo, heavy exercise programs are often the refuge of those with eating disorder issues. YMMV

F291857fa12a0291688ea994343156dc

(720)

on March 29, 2014
at 01:20 AM

Until you revealed that you were female.... I was assuming 'male'.

checkout http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

Unfortunately for women...getting down to the 20% & below bodyfat range requires some focused efforts....diet (foods) AND exercise. Personally, I don't think it's worth the effort but if that's your goal.

Here's a question thread from a while ago about "improving female body shape"

http://paleohacks.com/questions/517028/does-paleo-work-to-improve-female-body-shape-no-in.html#answer-517485

F291857fa12a0291688ea994343156dc

(720)

on March 29, 2014
at 01:06 AM

Well... that certainly changes the numbers!

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 08:51 PM

@kcoop2- I'm essentially doing what you did and have been for 12 + weeks. I lost 8lbs in the first 2 weeks and havent seen results since. About 3 days a week I am doing more than one workout- one involving lifting and the other more cardio based.

88ec37d5b30e210615bbe4fc26ea9697

(0)

on March 28, 2014
at 08:08 PM

1journey1life.com

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 08:03 PM

Thank you for your insight!

Medium avatar

(238)

on March 28, 2014
at 07:59 PM

I've known many people who became addicted to exercise and intensive w/o's. I can understand it, I can see the attraction but it sets up a long term issue of depending upon it to maintain a weight without learning how to eat correctly for your body. Consider just weight lifting and easy jog or fast walks for a few months. You will be surprised at how well it works.

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 07:54 PM

Actually I am female.

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 07:53 PM

I am a female

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 05:19 PM

Alright, I'm going to try training a little less and see how I feel. Why exactly does under eating/over training not allow someone to lose weight?

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 05:17 PM

Ok, thanks- I appreciate the advice!

Medium avatar

(389)

on March 28, 2014
at 01:57 PM

Yes. It sounds counter-intuitive, but eating less calories does not equal greater weight loss, or more specifically, greater fat loss. Especially if you are exercising every day of the week. I would honestly cut back to 3-4 days per week of exercise... but if you insist on 7 days, definitely play around with bumping calories to 2500+

Cf08ad26759fdd206a2c9f9385080a57

(995)

on March 28, 2014
at 01:54 PM

You could probably switch out some of the calorically dense foods like nuts with juicy low calorie fibers with extra oils / fats, move that toward your meals, drink a little green tea, and you won't crave the extra calories. Daily exercise is good stuff, but you could flip the ratio around so you're only doing crossfit a couple times a week.

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:47 PM

By eating more calories, you think I'd lose weight? If I cut back on workouts should I cut back on calories? Thank you for your help!

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:43 PM

I'm not overweight but I definitely have fat to lose. My body fat is about 25% and ideally I'd like to be closer to 20. My waist (around navel) is 34. I'm literally busting my ass during workouts and have been so disciplined with my diet. I'd just like to see some physical change. Thank you so much for your feedback!

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:37 PM

Do you think if I cut back on calories and workouts I'd see improvement? I sincerely appreciate your feedback!

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:36 PM

I'm in pretty decent shape, but you're right, I do not recover enough..I've had fairly steady improvement in my workouts over the past 7 months and am definitely getting stronger. You're also right when you say my data could be off because I do feel great during most workouts as far as energy levels- I very well could be eating closer to 2500 considering I recently discovered my nut snack are more along the lines of 500-700 calories. I have been intermittent fasting for about 2 weeks. 200 calories of butter/coconut oil with my coffee and I eat between 12-8. I'd say about 20% is carbs

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:29 PM

The thought of cutting back on work outs is terrifying...but I will compromise with you! What are your thoughts on 3-4 WODs and 1-2 days of light 30 min runs?

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6 Answers

0
88ec37d5b30e210615bbe4fc26ea9697

on March 28, 2014
at 08:06 PM

@dagg0017 I had the same problem two years ago. I competed in the biggest loser contest at my job (the winner got $1,000). I was eating healthy (1500 calories per day), eating 5 times a day, working out once a day every day for the first 2 weeks and only lost 10lbs, 7% of my original body weight. So I just started fueling my body with calories that burn easily and increased the intensity of my workouts and started doing 2 a day: lifting light weights with more reps in the morning (I was trying to slim and tone) and a 1 mile and 10 sprints in the evening. I dropped 13 more lbs and won the contest due to losing 15% of my bodyweight.

1journey1life.com

88ec37d5b30e210615bbe4fc26ea9697

(0)

on March 28, 2014
at 08:08 PM

1journey1life.com

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 08:51 PM

@kcoop2- I'm essentially doing what you did and have been for 12 + weeks. I lost 8lbs in the first 2 weeks and havent seen results since. About 3 days a week I am doing more than one workout- one involving lifting and the other more cardio based.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on March 28, 2014
at 07:08 PM

You didn't say if you're a man or a woman, I'm assuming man. As others noted, 5'11" 180# is a pretty typical weight especially if you have some muscle on you (assuming so due to the CrossFit). I am 6'0" 215#, my lowest is about 203# and I gained back about 12 pounds after doing more CrossFit, due to muscle gain I think.

At 25 your metabolism is probably just starting to slow down from the major overdrive it's been in for the past 10-12 years so you can't eat quite as much as you used to and keep the same weight. I gained some weight in my late 20's and early 30's that never came off (I'm 44 now).

The idea behind eating more fat is that you will overall eat less even if fat has more calories. 2000 calories is a lot in my book, I probably eat 20-25% less than that and I weigh 35 pounds more than you do. If you want to lose weight the obvious answer is to eat less, try lightening up on the meals BESIDES pre and post workout, or skip a meal every now and then. Or if you are boozing it up on weekends, try cutting out the beer or late night food runs.

I tried skipping a meal either before or after workouts, and this did help with weight loss, but my workouts really sucked. Try doing Barbara on an empty stomach and then not eating for 1-2 hours afterwards. It is possible and you'll lose weight but you'll feel miserable. Instead, try to decrease the total calorie intake in the week, while still eating enough before and after workouts to fuel them.

Fat loss is triggered by brief high-intensity work of your largest muscles (think squats), or long-term low-intensity work (think long walks). Working out hard 6-7 times per week isn't a good way to lose weight because your body is always storing fuel for the next big workout. Most of the regulars at my Crossfit gym have a little fat on them (including me). If you want to lean out, exchange some of your Crossfit workouts for long walks and decrease the calories a bit.

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 07:54 PM

Actually I am female.

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 08:03 PM

Thank you for your insight!

0
Medium avatar

(389)

on March 28, 2014
at 01:35 PM

Eat more calories to sustain CF 6-7 days per week, or cut back on the CF.

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:47 PM

By eating more calories, you think I'd lose weight? If I cut back on workouts should I cut back on calories? Thank you for your help!

Medium avatar

(389)

on March 29, 2014
at 02:00 PM

From what I understand, undereating and overtraining put the body into "starvation" mode, essentially telling it hang onto any fat on the body. Another thought I forgot to mention, are you eating carbs after your workout?

Medium avatar

(389)

on March 28, 2014
at 01:57 PM

Yes. It sounds counter-intuitive, but eating less calories does not equal greater weight loss, or more specifically, greater fat loss. Especially if you are exercising every day of the week. I would honestly cut back to 3-4 days per week of exercise... but if you insist on 7 days, definitely play around with bumping calories to 2500+

Medium avatar

(389)

on April 01, 2014
at 02:50 PM

Okay, def add some carbs in there. Eating them PW can help weight loss tremendously!

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on March 28, 2014
at 05:14 AM

6-7 days of workout with most of that crossfit seems like way too much work unless you really know what you're doing and in great shape, and able to adjust your activity to target the muscles that aren't being overtrained, then recover instantly overnight every night. I don't see how you could pull that off with enough energy to feel good about it on a 2,000 calorie diet.

If it seems you're able to do that on 2,000 calories and maintain weight, then there's likely some inaccurate data. (either you're eating more, or you're exercising less.)

I tend to look at nuts as a 250 calorie snack or so, and a half an avocado as a 150 calories or so. How much of the larger 60% in your diet is carbohydrate based?

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:37 PM

Do you think if I cut back on calories and workouts I'd see improvement? I sincerely appreciate your feedback!

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:36 PM

I'm in pretty decent shape, but you're right, I do not recover enough..I've had fairly steady improvement in my workouts over the past 7 months and am definitely getting stronger. You're also right when you say my data could be off because I do feel great during most workouts as far as energy levels- I very well could be eating closer to 2500 considering I recently discovered my nut snack are more along the lines of 500-700 calories. I have been intermittent fasting for about 2 weeks. 200 calories of butter/coconut oil with my coffee and I eat between 12-8. I'd say about 20% is carbs

0
F291857fa12a0291688ea994343156dc

(720)

on March 28, 2014
at 04:50 AM

5' 11" and 180 lbs is not exactly 'overweight' depending waist measurement & on your bodyfat %.

With proper body composition.... imo 180 is closer to a good body weight than 165.

When I was 17, I was 5' 11" and 175 with less than 15% bodyfat but by my early 20's I was over 180.

Checkout http://home.fuse.net/clymer/bmi/

What's your objective?

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:43 PM

I'm not overweight but I definitely have fat to lose. My body fat is about 25% and ideally I'd like to be closer to 20. My waist (around navel) is 34. I'm literally busting my ass during workouts and have been so disciplined with my diet. I'd just like to see some physical change. Thank you so much for your feedback!

0
Medium avatar

(238)

on March 28, 2014
at 04:08 AM

Heavy duty exercise isn't necessarily conducive to weight loss. I lost a lot of weight with Paleo style eating and minimal exercise. Give it a shot, cut back on the w/o's, I dare you to stop. You should be able to reach your bodies ideal weight with just good eating, then add back the exercise if you need to be ripped or whatever.

2231ec973aeb254a75f4e488be651da8

(0)

on March 28, 2014
at 01:29 PM

The thought of cutting back on work outs is terrifying...but I will compromise with you! What are your thoughts on 3-4 WODs and 1-2 days of light 30 min runs?

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