Hi all... I'm a 27 year old female and initially went paleo back in January with a 45 day challenge at my box. I started out weighing 147 lbs. at 5'4". After the 45 days, I was down about 10 lbs. and 7% body fat. Since then, I maintained a steady weight loss and currently sit at 130 lbs. This was my high school weight, for what it's worth. In the last month, I've noticed a plateau, with no weight loss and hovering between 130- 131 lbs. consistently with no change in my eating habits.
I do track calories, eating about ~1300 calories daily. A typical day would start with an egg, usually boiled for time-sake, with some almonds and maybe an apple. On the weekends, bacon instead of the nuts/fruit (I also do a workout both Saturday and Sunday). Lunch is the same almost daily, consisting of roasted chicken, mixed greens with onions and tomatoes (no dressing), half an avocado, and some jalape??os. Dinner, when homemade, is usually some sort of meat with a side of veggies. We do eat out maybe 3x a week, but I always make sure to look at the menu ahead and pick the most paleo choices. I will have 1 square of 85% dark chocolate most days as well. I drink mainly water, sometimes a vita-coco, but admittedly do have red wine or an angry orchard a few times a week. I don't have a cheat day.
I do about 3 WODs on average per week, sometimes 4, plus yoga once a week. My goat, by far, is anything involving running and I plan to begin 5k training (which, once succeeded, would be a big step for me).
I really don't feel like I'm over eating at all, and wonder if it is my activity level that needs to change. I could be completely off base though. My eating habits and typical meals haven't changed whatsoever, but neither has my activity level for that matter.
Any ideas on what might be going on? I know I shouldn't focus on the scale, but would ideally like to drop another 5 lbs. I'm definitely more satisfied with how I look and feel overall, which is why I've kept it up, but still not at my ideal yet.
asked byNB_1 (0)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on July 16, 2013
at 03:08 PM
It sounds like you do not eat enough for your activity level, so your body is trying to hold on to fat stores because of higher cortisol consentrations. Up your carbs a bit, and your total calories for a few weeks and watch the weight come off.
on July 16, 2013
at 03:03 PM
Eat carbs post workout... Some white rice, sweet potato, plantain etc. After o started adding 50-100 grams of carbs post workout I am hardly ever sore and I can go so much harder while working out, to the point that I have endurance and stamina I have never had on low carb. I would cut out nuts and fruit completely but that's me.
on August 06, 2013
at 10:44 PM
In addition to the other answers, your typical food for the week seems to be heavily loaded with n-6 fats. Daily nuts and roast chicken is going to be heavy in n-6 and very low in n-3. Also you didn't mention the oils that you use but it is probably safe to assume you use coconut oil, butter etc which are low in n-6 and high in SFA.
Red meat and fatty fish are better alternatives to chicken and keep adding lots of butter and coconut oil to your veggies, so that your overall fat intake is high enough so that you are not being calorie deficient.
So, basic idea would be (1) increase sfa, n-3 fats and reduce n-6 consumption (2) move carbs to post-wod and (3) keep overall calorie deficits at a weekly or bi-weekly level and not on a daily schedule.
on July 16, 2013
at 03:39 PM
Actually, at your stage, exercise is going to have a bigger effect on your body comp than those who are just starting to lose weight and can definitely make or break the loss of those last few pounds. You're mainly just trying to drop body fat, which is influenced in part by hormonal changes. Honestly, the long distance running you're trying to do is probably hurting your chances on losing that fat; endurance cardio does not encourage your body to liberate stored body fat, as that body fat is actually an excellent source of energy over those longer distances :\ You're much better off doing weight lifting and high-intensity interval exercise to take off those last few percentages of body fat.
Actually came across a study while researching this that applies pretty well to you: 45 women in their 20s, 15 of which did HIIT for 15 weeks, 15 which did steady state (i.e. distance running) cardio, and 15 controls. Only the HIIT saw improvements in total body mass, total body fat, and fasting insulin levels. http://www.nature.com/ijo/journal/v32/n4/full/0803781a.html
on July 16, 2013
at 06:34 AM
You're my height and about the weights I have been at various times, although I do look better nearer 112 pounds than 126 (I am more than that now though although I am losing weight).
If I were you I would give up the chocolate. Give up all fruit. Eat more meat. Don't worry about calories at all. Eat just meat/fish/eggs and veg. Make sure the veg is lower carb 3 or under per 100 g so eg I think butter nut squash is 7, onions are fairly high, beansprouts are 12 and carrots highish. Cucumber celery green peppers are much lower.
My view is that although exercise is great for you it is food which is 80% of the reason for weight loss.
Whilst as said above your current weight is perfectly healthy for your height and gives a decent BMI I have tended to feel 126 pounds is the most I ever want to be (for visual reasons) and prefer to stick under that where possible. However as most people who try to put weight on gain it you might be better stablising than messing around with it and putting more on.