2

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Paleo, weight/fat loss and plateauing

Answered on September 12, 2014
Created March 31, 2013 at 3:10 PM

Hi everyone,

I just discovered this forum and really excited about its existence! I've recently went paleo after my naturopath put me on a sugar and yeast detox for symptoms of candida, once I started, I starte adopting recipes from Pratical paleo and before the 2 week detox was up, I had decided that this was going to be my new lifestyle. I loved how I felt, my loss of cravings, and the improved mental state. I felt better without known something was off. It's now been 2 months and I still love it.

However, when I started the sugar detox and paleo, I started dropping weight really rapidly. I lost 17lbs in 5 weeks while still eating amazing meals without any calorie restriction (I don't believe in counting calories!). I also continued my gym routine which was spinning 3 times a week in the morning.

In the last two weeks, my weight loss has completely plateaued and my body fat is still higher that I should be. Can anyone suggest any ideas of what else I can change in my diet/lifestyle to overcome this plateau?

Any advice is appreciated! Ah! So excited for this blog!! This is amazing!

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on April 02, 2013
at 05:03 PM

Where in Canada?

Fc0bf0ab0b7a577ae3e1c1e1eddd8dba

(10)

on April 01, 2013
at 01:34 AM

Hi everyone, thanks so much fr all your responses!! Much appreciated. Unfortunately, there are no crossfit gyms around me... Not even sure if they're in Canada. I used to follow The New Rules of Lifting for Women, great workout. I think ill be incorproating that with some of my spin classes since I do really enjoy it. Like I said, I hate tracking what I eat, especially since it's all homemade. Can someone suggest a good app that can track my good intake? And for the record, I'm 5'6. Started off Feb 10th at 177lbs, I'm now 159lbs, and about 36% body fat. I'd like to be a healthier 25%.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 31, 2013
at 04:47 PM

Not actually a "blog", but glad to have you here. ;-)

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8 Answers

4
9a5e2da94ad63ea3186dfa494e16a8d1

on March 31, 2013
at 04:39 PM

You might try something different than spinning, which is primarily cardio. It can be somewhat HIIT but there is not much strength-building and no lifting.

In my opinion the best way to burn fat is to work your largest muscles in an intense, interval workout. This could be lifting, or Tabata, or kettlebell swings, or squats (body weight or weighted) or Crossfit. There are a LOT of great bodyweight exercises that you can do with no equipment, at home or in a class.

I used to run exclusively for exercise but was not losing any weight and not really getting any stronger. When I dropped that completely and switched to HIIT kettlebell-based workouts, I immediately lost about 10 pounds and a couple of inches off of my waist. In my case the cardio just wasn't cutting it, in a way it was keeping me fat. I later switched to Crossfit which took off more pounds and inches, and is a lot more fun than workout out alone at home.

I too hate calorie-counting and if I can choose between working out harder and eating more, and working out less and eating less, I always choose the former. I have been doing Crossfit for almost a year and it the results have been completely amazing, and I basically eat whatever and as much as I want as long as it's Paleo.

3
B9cfa43798183424786a59d11ac52f76

(145)

on March 31, 2013
at 05:13 PM

I agree with Uncle Long Hair that long bouts of cardio doesn't work that well. I've been there, too- used to go to spinning all the time! If you want your body to change faster, try lifting heavy weights or doing crossfit style workouts. Otherwise, if you're 95% paleo and you keep up with it, I think you're physique will start changing.

I agree that calorie counting is kind of evil, but for a little while it can be good to give you an idea of what/how much you're eating every day. People always ask you if you're eating too much when you're stalling with weight loss, but with women, I'd rather ask: Are you eating ENOUGH? Many of us girls starved ourselves and exercised too much before discovering paleo- maybe you're one of those? It's important to remember that when we don't get enough nutrients that our metabolism can slow down. Make sure you're getting LOTS of good fats and protein!

2
F6b28b8f67467af0337a0381a6857f4f

(203)

on April 01, 2013
at 04:06 AM

Lift weights. Eat at a deficit. Lose weight.

Its that simple! your not going to lose all your fat in a few weeks..

2
00cd3b6f51530a6832fcda1712edbec3

(2411)

on April 01, 2013
at 12:27 AM

I've read many times on this forum and another similar one that people do not lose in a linear fashion, i.e., x lbs./week. Instead, they'll lose fat/weight/inches steadily for 1???2 months, and then their bodies pause for 1???4 weeks before continuing. And many times, that pattern repeats or slows to a steady loss at a slow rate, e.g., 1/2 lb./week. I don't know of anyone who has a physiologic explanation for this, but it seems common. So, in addition to all the solid advice you've gotten here, add "stop worrying" to your list of things to do.

2
F2ac6bdc325dabf2c3eb5d6b6f1ee48e

on March 31, 2013
at 03:34 PM

Hi RenaAlecia,

Have you continued your sugar detox? If not, consider continuing!

Cut nuts and "grey area" foods like certain dairy products (yes, some of us still love some full-fat dairy), prepackaged "organic" foods and fruit.

Consider creating a caloric deficit- I completely understand the liberation of not counting your calories, but if you really want to accelerate your weight-loss- it may take some extra restraint on your part. :-)

Incorperate HIIT (High-intensity interval training) into your workouts, and perhaps some mild weight lifting.

Hope this helps! Good luck and welcome aboard!

1
A3a4696c919e916ec971691559e9c942

(2043)

on March 31, 2013
at 09:06 PM

How much do you weigh and how tall are you? Sometimes we get trapped in a mental ideal of how much we should weigh or how we should look. Perhaps after losing 17lbs your weight is right where it should be.

0
C5d5cfab77a26fa17a56f2c62b99b879

on March 31, 2013
at 11:07 PM

Hi RenaeAlecia---

If you have unwanted (and genuinely unneeded) body fat, you may have success by reducing dietary carbs. Your posts haven't mentioned the ratio of fat/protein/carbs you generally take in. Even if the carbs you're eating are "allowed," too many carb grams day in and day out might be the culprit holding you back from getting as lean as you want to be. The general idea around here is that daily intake of 50 grams or less gets results, especially for the physically active. This has worked for me very well.

Likewise for eating two meals a day and having them within a 6-8 window as a general rule. The science of it is explained on this site under Intermittent Fasting tags and books like "Eat, Stop, Eat." Basically, it's a way to hack the body's insulin functioning that can reduce body fat. It works well for me and I like the whole idea. It feels good (to me.)

As for the spinning: I taught about three classes/week and it's not a bad workout. Good for the glutes, the hams, the calves, but kind of a nothing for the upper body or abs. So...my suggestion is stick with spinning if you like it. The social aspect is great, the workout is good, but it has limitations where your goal is concerned. My advice: take two classes a week and start lifting weights two or three times a week. Glutes, quads, hams, chest, back and shoulders. Hit all the muscle group in each workout, keep the sessions brisk (one hour tops) and move the weight up just a little every week or two. And don't lift two days in a row. You'll get burned out.

Make sure to get plenty of sleep and get at least one day a week when you don't lift or spin. Walking everyday helps a lot too.

You should see results you'll like.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on April 02, 2013
at 05:03 PM

Where in Canada?

Fc0bf0ab0b7a577ae3e1c1e1eddd8dba

(10)

on April 01, 2013
at 01:34 AM

Hi everyone, thanks so much fr all your responses!! Much appreciated. Unfortunately, there are no crossfit gyms around me... Not even sure if they're in Canada. I used to follow The New Rules of Lifting for Women, great workout. I think ill be incorproating that with some of my spin classes since I do really enjoy it. Like I said, I hate tracking what I eat, especially since it's all homemade. Can someone suggest a good app that can track my good intake? And for the record, I'm 5'6. Started off Feb 10th at 177lbs, I'm now 159lbs, and about 36% body fat. I'd like to be a healthier 25%.

0
Dc516469388d2a67fe1100ad53a3ed54

on March 31, 2013
at 03:58 PM

Thanks for the response!

I'm pretty much 95% paleo. There is absolutely no dairy in my diet, I cook all my own meals from scratch and I keep my sugar intake incredibly low. I rarely cheat and if I do, it consists of a one bite of an I allowed food. The only reason I say I'm 95% paleo is cause I still do use some prepackaged items like a tablespoon of ketchup occasionally or olive oil mayo (learning to make my own).

Spin class is mostly all HIIT, but I've been spinning for months now. I feel like I'm at a loss, and counting calories scares me. Everything I eat is made by me and I try to keep my portions limited.

Bla!

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