6

votes

Dropping weight to improve lifestyle

Answered on August 19, 2014
Created July 03, 2011 at 10:51 PM

I am new to the site and need some help. I am 36 years old, about 112 lbs overweight and wanted to know the safest way to start a paleo diet & drop weight. I dont sleep that well, normally 3-5hrs per night, 2hr nap in afternoon, I do actually exercise, martials arts 3 times a week, Gym 4 times a week,I also do insanity work out daily, do i need to be doing more?? Any help would be amazing.

F8fa5cf0de4dd2381e7f34c20f8d5a04

on July 05, 2011
at 07:31 PM

Thank you mem. wasn't actually sure where to post a reply :D

F8fa5cf0de4dd2381e7f34c20f8d5a04

on July 05, 2011
at 07:30 PM

Eating wise, i generally skip breakfast, have lunch (burger or sandwich) aroumd 2pm, then dinner is around 11pm when hubby gets home (pasta, pizza, full roast dinner) isnack in between on crisps & chocolate. Health problems i have: borderline type 2 diabetic, asthma, hayfever, Excema & back problems. My breakfst this morn was roast pork from last nites dinner, hoping today is a new start for :D Exercise is generally cardio, and no weights, have looked at schedule and i work out 5 days a week not 7 (just feels like it)

B0454de6d4f4cdd9ca2e59021dc105bf

(606)

on July 05, 2011
at 01:45 AM

@KK - Pasta and pizza for dinner, snacking on crisps....that doesn't sound like such a good idea for someone trying to lose weight and get back to good health.

Cbb1134f8e93067d1271c97bb2e15ef6

on July 05, 2011
at 01:05 AM

@EVERYONE: Go to the last "answer" to see KittyKatt's reponse re: what her diet is. She posted it as a response to the question.

Cbb1134f8e93067d1271c97bb2e15ef6

on July 05, 2011
at 01:00 AM

KittyKat: FYI for the future. You can respond to questions from your "answerers" by *editing your original question* or by writing in the comments section below your original question post. Probably alot of ppl are missing reading this as you have posted it in space that is for responders to answer your original question. I think you know the food log you've posted needs lots of work! Dump pasta, pizza, all grains and when in wt loss mode dump the cocolate. Assuming crisps are potato chips...no..no..no Start read and self ed! Hope to see updates and more ??? from you to come...

77877f762c40637911396daa19b53094

(78467)

on July 04, 2011
at 06:32 PM

Totally agree with small changes first. Small steps lead to long term success.

Cbb1134f8e93067d1271c97bb2e15ef6

on July 04, 2011
at 03:32 AM

+1 - Sleeeeeep...always working on mine...I think your whole answer is totally on target and concise to boot! Especially like: "Before long term change comes understanding why to change and how to."

Cbb1134f8e93067d1271c97bb2e15ef6

on July 04, 2011
at 02:19 AM

+1 @ Joshua: Wow! What amazing weight loss and lots of supportive advice as well.

Bb1ba0d71083ceaecd3a3b405a977454

(891)

on July 04, 2011
at 12:29 AM

Just thought of this -- I started using fitday.com to ensure I was getting adequate nutrition (I am and then some!) and I would recommend it so that you can actually see how your foods translate into nutrients.

Bb1ba0d71083ceaecd3a3b405a977454

(891)

on July 04, 2011
at 12:27 AM

Your weekly schedule of exercise is about twice what I do! I am with meredith also - you need to get the nutrition angle sorted out and given everything you already do, the rest will fall into place. In fact, I would hazard to guess that you should work out less, or at least have one complete day for rest, recovery and relaxation - maybe the same day that you local farmer's market is running so you can take your free time to get some great local supplies!

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on July 03, 2011
at 11:42 PM

+1 for this little nugget: "Understanding why you are doing what you are doing - eating what you are eating and NOT eating certain foods is important, so educating yourself really is important."

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on July 03, 2011
at 11:41 PM

+1. So many get hung up on perfection and end up nowhere. Good is good enough.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 03, 2011
at 11:21 PM

im with meredith. sounds like way too much exercise. eat strict paleo, lowish in carbs till a large chunk of weight is gone (maybe round 100 g/day or less?), focus on weight-training and try to build some muscle (its ok if its under fat for now) with maybe 3-4xweekly short routines of about one hour each. You need to sleep at least 7 hours daily, it'll come to you as you eat clean. Take magnesium supps. If you don't eat clean starting now you're wasting your time. Use the search engine on this site and read a lot of ketosis, weight lifting, etc. We're generally pretty helpful.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 03, 2011
at 11:20 PM

im with meredith. sounds like way too much exercise. eat strict paleo, lowish in carbs till a large chunk of weight is gone (maybe round 100 g/day or less?), focus on weight-training and try to build some muscle (its ok if its under fat for now) with maybe 3-4xweekly short routines of about one hour each. You need to sleep at least 7 hours daily, it'll come to you as you eat clean. Take magnesium supps. If you don't eat clean starting now you're wasting your time.

0dbd7154d909b97fe774d1655754f195

(16131)

on July 03, 2011
at 11:13 PM

I'm no expert here, so I'll just post a comment. From many threads here and studies done elsewhere, exercise is great and all, it's just not great when used as the only strategy in trying to lose weight. "You just can't exercise off a bad diet" is what you'll hear over and over. Better than posting your workout regimen, you may find more assistance here if you posted what you are eating - quantities and times of day would help too :)

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12 Answers

13
Cbb1134f8e93067d1271c97bb2e15ef6

on July 03, 2011
at 11:31 PM

Here's some reading to get started with. Some have free downloads and all have "start here" info, which is where you will find yourself on opening some of the links. #1 is a particularly concise and excellent quickstart link, with enough basis explanation to get you going.

http://www.archevore.com/get-started/

http://www.marksdailyapple.com/welcome-to-marks-daily-apple/

http://www.gnolls.org/index/

http://thehealthyskeptic.org/9-steps-to-perfect-health-introduction

http://www.psychologytoday.com/blog/evolutionary-psychiatry/201103/welcome-evolutionary-psychiatry

http://www.psychologytoday.com/blog/evolutionary-psychiatry/201103/your-brain-omega-3

There are many here who have lost very large amounts of weight, more than you are working on. Get some good grounding from reading and ask away! Also, you can search topics on the site and get lots of good info that way.

Understanding why you are doing what you are doing - eating what you are eating and NOT eating certain foods is important, so educating yourself really is important.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on July 03, 2011
at 11:42 PM

+1 for this little nugget: "Understanding why you are doing what you are doing - eating what you are eating and NOT eating certain foods is important, so educating yourself really is important."

8
246ebf68e35743f62e5e187891b9cba0

(21420)

on July 04, 2011
at 01:21 AM

Hi Kitty, I've lost as much as you are looking to lose, and was in very similar circumstances (over 100lbs overweight (closer to 180lbs as I still have about 80lbs or so to go) and lifting weights several hours on a daily due to being a strongman competitor).

On Sleep:

You've answered alot of your own questions with the sleep issue. Kill the nap, go to bed shortly after it gets dark.. Black out your bedroom with thick curtains, kill any blue glow (don't watch TV or surf the web within 30 minutes of bedtime), and kill any LED's, DVD Player lights, cable boxes, alarm clock lights, night lights, etc... After you get your sleep to a reasonable amount of time, then feel free to resume the nap but personally I don't think you'll need it.

On Tracking Meals:

I found personally, tracking meals is helpful to log your intake and get a "baseline" after your diet is dialed in for a few weeks. It helps you see where you lack as far as vits and minerals, plus if you use a program like Cron-O-Meter you will be able to see things like your omega 3/6 balance, useful stuff if you are active and fighting inflammation.

On Carbohydrates:

You'll find the camps are divided here as far as carbs go. If you are working out as much as you are, yet are still over 100lbs overweight, chances are you are quite insulin resistant. My recommendation would be to initially follow a very low carb paleo or primal diet, specifically avoiding cheese/dairy, and nuts. In the beginning, it is helpful to eat every meal cooked and explicitly avoid eating out where temptations and hidden ingredients can get the best of you - plus it makes you commit to effort in order to eat.

A small surge of insulin immediately following your workout (I know PH'ers don't like fructose, but I used a large squirt of honey as it never goes bad and could stay in my gymbag) will help with the insulin resistance, believe it or not. It will also help "clear the fog" of post-training low-carb blues, so you aren't drag-assing on the way home from the gym.

On Lifting:

I actually lost progress when I resumed training (olympic weightlifting). My biggest problem was that my appetite quickly exceeded my expenditure. When physically or mentally stressed, your body WANTS to reserve calories, it's how it evolved to survive in lean times. If you start introducing stressors, it will start craving more to cope. So I strongly urge you to back off on the lifting a little bit, maybe sub 2 of your gym days for additional martial arts days or spend more time just being mobile (walks, bike, etc). When you are dialed in, consider re-introducing the lifting if you want... but you'll find better success if you dial back the training and focus more on getting everything else in order.

Cbb1134f8e93067d1271c97bb2e15ef6

on July 04, 2011
at 02:19 AM

+1 @ Joshua: Wow! What amazing weight loss and lots of supportive advice as well.

6
1568416ef28477d1fa29046218d83ddd

(6235)

on July 03, 2011
at 11:17 PM

Don't worry about the best way to start, just start. Pick something to change or change everything. You probably know how you are most likely to change.

In my case small changes are my preference, less upset to the system.

But don't let trying to find the best keep you for going for good.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on July 03, 2011
at 11:41 PM

+1. So many get hung up on perfection and end up nowhere. Good is good enough.

77877f762c40637911396daa19b53094

(78467)

on July 04, 2011
at 06:32 PM

Totally agree with small changes first. Small steps lead to long term success.

5
66974b2cb291799dcd661b7dec99a9e2

(11121)

on July 03, 2011
at 11:21 PM

Get your sleep dialed in, that kind of sleep pattern is not good. The amount of exercise may be too much. Between too much exercise and fragmented sleep cortisol levels may be high and this is a negative when trying to loose weight. Research this site and others about paleo, before long term change comes understanding why to change and how to.

Cbb1134f8e93067d1271c97bb2e15ef6

on July 04, 2011
at 03:32 AM

+1 - Sleeeeeep...always working on mine...I think your whole answer is totally on target and concise to boot! Especially like: "Before long term change comes understanding why to change and how to."

3
B96486cc39cf24fdf259424f833a5d5b

(493)

on July 03, 2011
at 11:57 PM

You can find a lot of Paleo/Primal support on MyFitnessPal (http://www.myfitnesspal.com/) as a good place to keep track of what you eat every day. Look for me on there, LiciaHarry, I'll be glad to help you out with setting things up.

Other than using a good place for tracking your meals (I don't use it for calorie counting, just for watching my F/P/C ratios), definitely visit all those links others are sending you to. Starting low carb/high fat is easy once you make up your mind that the Standard American Diet is basically killing you. Exercising as much as you do probably does have your cortisol way up, which is why you can't sleep well. Start with the diet changes and go from there.

2
52055f783e36f9bc2b1aeeabf2986828

on July 04, 2011
at 12:54 PM

Follow a strict paleo plan, mix up your exercise.

Fruits, veggies, quality protein.

Fruits should be mostly berries, non-starchy

Veggies, 80% raw. If you do cook veggies, limit them to medium heat and no longer than 4 minutes. (exceptions would be Artichokes which need like an hour of steaming and Beets which need about 20-25 minutes of steaming). No starchy veggies.

Remember, although advertised in the mainstream as a vegetable, corn is a grain (in the grocery store it's always put out as a "vegetable oil"

Meats should always have eaten their natural evolutionary diet. Beef/Buffalo should be grass fed free range, Poultry should be free range and fish should be wild.

Eat ratio of 2:1 or even better 3:1 veggies to fruit if you want to lose weight. Remember, Berries are the thing our ancestors at the most. They pack an incredible amount of nutrition and very low in sugar.

Serving size for your protein should be the size and thickness of the palm of your hand.

Someone above mentioned keeping a log. This is an excellent strategy and helps make you responsible to yourself. It requires you to think more about your food and your goals.

Remember, there's only about 2 minutes of satisfaction from eating junk foods and is typically followed by a few hours of feeling crappy.

good luck.

T

1
15d83f76aaa6b0e38d662c20c6e097ad

(1012)

on July 03, 2011
at 11:39 PM

Hello, the best way to start is to start!! All of the links that have been provided are great places to start. You sound like you are about where I started 2 months ago. Please check out my story and page on facebook. I have a guide to food I eat, and my first 30 & 60 day results!!!

I must tell you though, that you are working out way too much!! You will learn this as you go through the material. I wish you well on your journey.

Find me on facebook.

Tim http://facebook.com/bigtimsprimaljourney

1
Ed33691404d94afdc45aea0af89b7185

on July 03, 2011
at 11:10 PM

Sounds like you're pretty active. I'd put money on you eating waaaay too many carbs. Google all you can about the Paleo diet and learn, learn, learn. Start with Wikipedia.

0
8caffe4dea631347b447e9f4e12fb2da

(589)

on July 05, 2011
at 04:19 PM

Best thing to do is lighten up on the exercise and read Mark Sisson's Primal Blueprint. Mark explains everything. Also Robb Wolfs Paleo Solution. Good Luck

0
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on July 05, 2011
at 03:10 PM

Here are my thoughts. Nothing too new here based on all the other great answers you got, but I just wanted to add my two cents. Maybe search some of my previous answers I've given on similar topics for more details:

The absolute most important thing for you is to get your nutrition dialed in perfectly. This probably means a low-carb paleo approach with little to no fruit. This will start getting your metabolism adjusted to start burning fat

Then you want to work on lowering stress, this means lots of sleep and cutting way back on your training. I know it sounds counterintuitive, but the most important thing right now is diet and rest. Over training (e.g. Biggest Loser type stuff) is going to stop or reverse your fat loss.

Once you start seeing the metabolic changes, chances are you're going to feel restless and want to do some type of activity. That's when you can start to think about reintroducing some activity. I suggest lifting weights, i.e., lifting heavy weights, no 15lb dumbbell curls. That will stimulate even more fat loss while building lean mass. Whatever you do, don't do any chronic cardio - long runs, long cycling, etc. That will just beat you down, prevent lean mass growth, and even stop fat loss.

Don't worry about doing it all at once, again, stressing yourself out trying to be "perfect" will just make this not work for you. Start with diet, each week tweak your meals a little and see what works best for you and your goals. Once you're comfortable with that, then start playing with the activity levels and what works for you.

0
F8fa5cf0de4dd2381e7f34c20f8d5a04

on July 04, 2011
at 09:48 AM

Eating wise, i generally skip breakfast, have lunch (burger or sandwich) aroumd 2pm, then dinner is around 11pm when hubby gets home (pasta, pizza, full roast dinner) isnack in between on crisps & chocolate.

Health problems i have: borderline type 2 diabetic, asthma, hayfever, Excema & back problems.

My breakfst this morn was roast pork from last nites dinner, hoping today is a new start for :D

Cbb1134f8e93067d1271c97bb2e15ef6

on July 05, 2011
at 01:00 AM

KittyKat: FYI for the future. You can respond to questions from your "answerers" by *editing your original question* or by writing in the comments section below your original question post. Probably alot of ppl are missing reading this as you have posted it in space that is for responders to answer your original question. I think you know the food log you've posted needs lots of work! Dump pasta, pizza, all grains and when in wt loss mode dump the cocolate. Assuming crisps are potato chips...no..no..no Start read and self ed! Hope to see updates and more ??? from you to come...

B0454de6d4f4cdd9ca2e59021dc105bf

(606)

on July 05, 2011
at 01:45 AM

@KK - Pasta and pizza for dinner, snacking on crisps....that doesn't sound like such a good idea for someone trying to lose weight and get back to good health.

F8fa5cf0de4dd2381e7f34c20f8d5a04

on July 05, 2011
at 07:31 PM

Thank you mem. wasn't actually sure where to post a reply :D

0
4fa643a9adbc63301bb6fc6949da45bc

on July 03, 2011
at 11:50 PM

Just my two cents.

Start small, If you can't change all your meals then at least introduce more protein and fat as well as reducing or altogether removing carbohydrates from your breakfast.

One thing that I want to mention is that, the weight probably won't immediately fall of. For me i didn't see any changes for 2.5 weeks. But after that It just came off on the 3rd to the 5th weeks.

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