3

votes

Over 45 days on a plateau. Any ideas of how to break through?

Answered on August 19, 2014
Created January 05, 2012 at 9:55 PM

I'm a 57 year old 6 foot tall male. I started paleo in May and went from 255lbs to my current 210lbs. And that's where it's frozen all of a sudden.

I try to exercise at least 4 to 5 days a week; 30 minutes cardio + dumbbells on 3 of these. My typical meals:

Breakfast: 2 hard boiled eggs, 2 chicken sausages, a handfull of raspberries. Lunch: A can of TJ's wild red salmon (or sometimes chicken thighs) over lettuce with a sliced tomato, a small avocado, a dash of shredded cheese, and a few olives. I sprinkle red wine vinegar + olive oil on top.

Snack: Handful of blackberries + a handfull of shelled pumpkin seeds.

Dinner: 4 strips of bacon (no preservatives) + plate of lettuce

Dessert: An extra small apple (size of about a quarter of normal apple)

Tons of water all day long (in an herbal, tea: pure passionflower)

Supplements: Vitamin D, vitamin C, iron-free multi, fish oil, magnesium,

No starches, sugars, grains of any kind whatsoever.

Any ideas, suggestions, advice from you guys would be greatly appreciated. My goal is 180 by summer, and at this rate I'm getting worried.

Recently, I have not been sleeping well. Some nights not at all. But this is only the past week of so. The plateau started much earlier.

324bf94d3d6f9322d6e4dba4becfaab1

on January 06, 2012
at 11:52 PM

His problem is that he's eating too many meals and doing cardio. Both are counter-productive when trying to drop weight. I would guesstimate he is eating about ~1300 a day. I don't eat much more than that, only ~1600 a day, but I eat it in 4 large 2500-3000 calorie meals during the week. He also needs to eat some real food. I don't even know what half that stuff is. Chicken Sausage? Pumpkin seeds? Olive oil? That's not real food. Get some beef and butter in that diet, stop eating small frequent meals, and stop doing cardio!!!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 06, 2012
at 10:07 PM

@Bill1102inf, I didn't gain fat--I lost fat. I think the temporary change in food choices was helpful as long as I left out wheat.

Medium avatar

(10611)

on January 06, 2012
at 10:02 PM

90 grams of protein is only about 400 calories @Vytas. Anything below 1500/day for a male borders on starvation. Less than 1000 a day is a male anorexic diet. Most paleos include a lot more fat in their diets. I see very little fat in yours.

Medium avatar

(10611)

on January 06, 2012
at 09:54 PM

@ratio, are you doing this on a diet of 1000 calories per day? That's starvation level already for Vitas, and you've proposed that he cut his calories even further.

324bf94d3d6f9322d6e4dba4becfaab1

on January 06, 2012
at 09:29 PM

Fasting is completely different from starvation. Fasting increases HGH and preserves muscle. Unless you have been weight training for a couple years you will not lose muscle while fasting, and even then it will not be much. I deficit anywhere from 7,000-10,000 calories a week for the past 3 months, have lost ~30 lbs (220 to 190), and I gained strength on all exercises except bench (300) and deadlift (415), which are the two I have trained consistently the past 18 months or so. Some of my more neglected areas, like lats, quads, and biceps have gained 15-20% strength, despite my calorie deficit.

273729a18d2f18903815d2644a4d64de

(1683)

on January 06, 2012
at 09:00 PM

mmm...ice cream :]

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 06, 2012
at 08:52 PM

12 weeks and you made no strength gains, no fat loss and no change in body mass? Im sorry but IMO you did something wrong and it wasn't leangains.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 06, 2012
at 08:49 PM

If you gained fat eating ice cream, here is what really happened, your muscle and liver glycogen stores were full. Your body prioritized burning the sugar from the ice cream, which it did very efficiently. The fat in the ice cream went straight to your fat stores. <-- it was not the sugar that was stored, but rather the sugar caused the fat storage.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 08:40 PM

90grams of protein a day. See my comment above. That can't be starvation.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 08:33 PM

BTW I get about 90 grams of protein per day from the meals above: Sausages = 14g; eggs = 12g; salmon = a whopping 45g; seeds (or nuts) = 9g; bacon = 9g. I haven't calculated the fat yet.

Medium avatar

(10611)

on January 06, 2012
at 07:42 PM

@Vytas I tried to stay on the low calories but the hunger was intolerable. All that walking made me ferociously hungry. Nothing like the hunger I felt when I was fat.

Bfddc0ab925c8ea0e0c2e87198514907

on January 06, 2012
at 07:27 PM

I think this is good advice. Our ancestors probably had varied eating patterns depending on resources, nomadism etc Some days just eat vegetables! You can bet that happened a lot as a caveman.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:26 PM

I believe my insomnia is anxiety-related, which I'm trying to reduce. Sometimes I feel like I'd do anything to turn my racing mind off. BTW, I only have one cup of coffee early in the AM and no other sources of caffeine/stimulants. I've even gone off of all caffeine for a few weeks to no avail. I'm sure the lack of carbs contributes to the problem.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:21 PM

thhq, I feel you're on target with your advice. I sense that I need to do more to build muscle mass (which I believe I've lost along with fat).

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:15 PM

My believe my insomnia is anxiety-related, which I'm trying to reduce. Sometimes I feel like I'd do anything to turn my racing mind off. BTW, I only have one cup of coffee early in the AM and no other sources of caffeine/stimulants. I've even gone off of all caffeine for a few weeks to no avail. I'm sure the lack of carbs contributes to the problem.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:07 PM

BTW, I swear I've lost muscle mass in addition to fat over these several months. Not sure how that's happened. Maybe I really do need protein after workouts. What kind? Whey protein shake maybe?

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:04 PM

Sue, the bacon and lettuce fills me. I have steak or lamb on weekends when I can eat a bit earlier. If I ate more in the middle of the week, when I'm forced to eat later due to schedules, I'd have even more issues sleeping than I do now; I'd toss and turn all night trying to digest. I know, I'm weird. My appetite is good, but I never feel hungry after my meals, though I admit they're on the small side.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:02 PM

The cardio is mainly because I sit at a desk all day long. I get my heart rate up to around 130 and no more, so it's not really exhausting and I'm not perspiring. It's akin to a brisk walk.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:00 PM

Sue, the bacon and lettuce fills me. I have steak or lamb on week days when I can eat a bit earlier. If I ate more on weekends, when I'm forced to eat later due to schedules, I'd have even more issues sleeping than I do now; I'd toss and turn all night trying to digest. I know, I'm weird. My appetite is good, but I never feel hungry after my meals, though I admit they're on the small side.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 06:59 PM

I believe I'm very carb intolerant. That's how I so easily packed on weight over the years. If I had ice cream it would go right into body fat. That being said, I agree with your advice of trying different approaches. I'd like to figure out, metabolically, what is at play with my current plateau.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 06:58 PM

I believe I'm very carb intolerant. That's how I so easily out on weight over the years. If I had ice cream it would go right into biody fat. That being said, I agree with your advice of trying different approaches. I'd like to figure out, metabolically, what is at play with my current plateau.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 06:56 PM

Sue, the bacon and lettuce fills me. I have steak or lamb on week days when I can eat a bit earlier. If I ate more on weekends, when I'm forced to eat later due to schedules, I'd have even more issues sleeping than I do now; I'd toss and turn all night trying to digest. I know, I'm weird. My appetite is good, but I never feel hungry after my meals, though I admit they're on the small side. – Vytas 0 secs ago

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 06:55 PM

Sue, the bacon and lettuce fills me. I have steak or lamb on weekends when I can eat a bit earlier. If I ate more on week days, when I'm forced to eat later due to schedules, I'd have even more issues sleeping than I do now; I'd toss and turn all night trying to digest. I know, I'm weird. My appetite is good, but I never feel hungry after my meals, though I admit they're on the small side. – Vytas 0 secs ago For more Paleo hacks: http://paleohacks.com/questions/87985/over-45-days-on-a-plateau-any-ideas-of-how-to-break-through#ixzz1ihpKrTwo

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 06:54 PM

Sue, the bacon and lettuce fills me. I have steak or lamb on weekends when I can eat a bit earlier. If I ate more on weekends, when I'm forced to eat later due to schedules, I'd have even more issues sleeping than I do now; I'd toss and turn all night trying to digest. I know, I'm weird. My appetite is good, but I never feel hungry after my meals, though I admit they're on the small side.

Medium avatar

(10611)

on January 06, 2012
at 06:48 PM

Vytas is looking for something other than more starvation techniques. 45 days with no loss at what appears to be 1000 calories a day is proof enough.

Medium avatar

(10611)

on January 06, 2012
at 06:41 PM

@ratio at the place where Vytas is right now, my weight loss was 80% exercise and 20% diet. Starvation - and in that I include all the inducements to fast posted here - does not cut it, as Vytas has shown. Starvation wastes muscle and reduces metabolism.

324bf94d3d6f9322d6e4dba4becfaab1

on January 06, 2012
at 06:29 PM

Exercise has very little to do with weight loss, and changing up your exercise routine for the sake of "confusing your muscles" is just silly. The vast majority of weight loss is dependent on your diet. It is possible you have some kind of medical issue hindering your weight loss, but in most cases people are simply eating too often and too much. Drop down to 1 or 2 meals a day and eat fewer overall calories.

Medium avatar

(10611)

on January 06, 2012
at 04:43 PM

+1. Lack of sleep combined with lack of food nearly drove me mad too.

Medium avatar

(10611)

on January 06, 2012
at 04:40 PM

If you have trouble sleeping the most obvious treatment is to eat more. If you eat more you can exercise more.

Medium avatar

(10611)

on January 06, 2012
at 04:36 PM

My N=1 needed the exercise to lose the last 20 pounds. I'm glad yours didn't. But I'm curious about how much weight you've lost at age 57.

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on January 06, 2012
at 04:13 PM

Leangains actually stalled my progress, I was using 14-18hour IFing for 3 month and made no progress, in stength, weightloss or body mass. I have seen it work well for some though.

082bf04a7486991c5e573a66f1404b3e

(813)

on January 06, 2012
at 03:37 PM

And as an addendum: yes, backloading *requires* consumption of a decent amount of carbs PWO.

77877f762c40637911396daa19b53094

(78467)

on January 06, 2012
at 02:10 PM

Bill, I was just about to go into tirade about how intermittent fasting isn't right for everybody. Then I looked at this guy's weight and height again, and I realized he may be a perfect candidate for leangains. +1

Medium avatar

(10611)

on January 06, 2012
at 01:16 PM

Not 8 days a week AndyM. 5 hours a week. Or 10. The current 30 min 4-5x routine isn't enough kick in metabolism to burn even a pound a week, and the goal of 180 in 6 months is ambitiously lean. IMO serious exercise is needed.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 06, 2012
at 11:39 AM

Yeah, he's not eating enough. 4 strips of bacon for dinner is very little. The word "Diet" is misleading when on Paleo. Also so much cardio so many times a week, not good. It's a recipe for "I'm starving, so I'll hang on to the fat."

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 06, 2012
at 09:04 AM

exercise 8-10 days a week? I'm not sure that's a good idea.

C00e493393828df34be65ddc25456c7c

(610)

on January 06, 2012
at 02:59 AM

Also, you should change your exercise routine every 4 weeks or so to challenge your body.

C00e493393828df34be65ddc25456c7c

(610)

on January 06, 2012
at 02:56 AM

I think before anyone comes here with a question about why they are pleateauing, shouldn't you atleast figure out what percentage of macros you are getting and how many calories? That is a good place to start. 4 strips of bacon and a plate of lettuce doesn't sound like dinner.

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13 Answers

7
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 05, 2012
at 10:09 PM

Do something different. Albert Einstein said, "Insanity: doing the same thing over and over again and expecting different results."

I say that because I'm not actually sure that it matters what you do. Over the holiday week I ate ice cream and other treats--in large quantities--and lost an inch around my waist (I measured after 4 days back on my usual ancestral eating resumed.)

Some possibilities that have worked for me in the past:
- take a couple days off from exercise
- eat more than usual for a day or so (total or a macronutrient)
- eat less than usual for a day or so (total or a macronutrient)

Shake up your routines for a while to stimulate your metabolism, then settle back to your routine that was successful in the past. See what happens.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 06:58 PM

I believe I'm very carb intolerant. That's how I so easily out on weight over the years. If I had ice cream it would go right into biody fat. That being said, I agree with your advice of trying different approaches. I'd like to figure out, metabolically, what is at play with my current plateau.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 06, 2012
at 08:49 PM

If you gained fat eating ice cream, here is what really happened, your muscle and liver glycogen stores were full. Your body prioritized burning the sugar from the ice cream, which it did very efficiently. The fat in the ice cream went straight to your fat stores. <-- it was not the sugar that was stored, but rather the sugar caused the fat storage.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 06:59 PM

I believe I'm very carb intolerant. That's how I so easily packed on weight over the years. If I had ice cream it would go right into body fat. That being said, I agree with your advice of trying different approaches. I'd like to figure out, metabolically, what is at play with my current plateau.

Bfddc0ab925c8ea0e0c2e87198514907

on January 06, 2012
at 07:27 PM

I think this is good advice. Our ancestors probably had varied eating patterns depending on resources, nomadism etc Some days just eat vegetables! You can bet that happened a lot as a caveman.

273729a18d2f18903815d2644a4d64de

(1683)

on January 06, 2012
at 09:00 PM

mmm...ice cream :]

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 06, 2012
at 10:07 PM

@Bill1102inf, I didn't gain fat--I lost fat. I think the temporary change in food choices was helpful as long as I left out wheat.

4
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on January 05, 2012
at 10:28 PM

If I had to guess you need a carb refead, your sleep is going to continue to decline because you body is in starvation mode. Try replacing that fructose your ingesting a few times a day with sweet potatoe and yams. Its not going to be an overnight fix since you did this over a few months. How many carbs are you getting a day? If less than 50 grams per day, Im of the opinion your wrong.

Lack of sleep alone alone will completely stop any progress. Also Im half your age and you work out twice as much as I do. YOU NEED MORE REST!!! Cut your workouts in half and take a walk instead.

I posted on this after my lack of sleep drove me nearly mad.

http://paleohacks.com/questions/55952/this-fixed-my-sleep-but#axzz1icqWsnLA

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:26 PM

I believe my insomnia is anxiety-related, which I'm trying to reduce. Sometimes I feel like I'd do anything to turn my racing mind off. BTW, I only have one cup of coffee early in the AM and no other sources of caffeine/stimulants. I've even gone off of all caffeine for a few weeks to no avail. I'm sure the lack of carbs contributes to the problem.

Medium avatar

(10611)

on January 06, 2012
at 04:43 PM

+1. Lack of sleep combined with lack of food nearly drove me mad too.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:15 PM

My believe my insomnia is anxiety-related, which I'm trying to reduce. Sometimes I feel like I'd do anything to turn my racing mind off. BTW, I only have one cup of coffee early in the AM and no other sources of caffeine/stimulants. I've even gone off of all caffeine for a few weeks to no avail. I'm sure the lack of carbs contributes to the problem.

2
77877f762c40637911396daa19b53094

(78467)

on January 05, 2012
at 10:10 PM

I think you need more food especially beef, butter, maybe some safe starch. Aren't you hungry? With your stats and working out you might be slowing down your metabolism with not enough food!

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 08:40 PM

90grams of protein a day. See my comment above. That can't be starvation.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 06, 2012
at 11:39 AM

Yeah, he's not eating enough. 4 strips of bacon for dinner is very little. The word "Diet" is misleading when on Paleo. Also so much cardio so many times a week, not good. It's a recipe for "I'm starving, so I'll hang on to the fat."

Medium avatar

(10611)

on January 06, 2012
at 10:02 PM

90 grams of protein is only about 400 calories @Vytas. Anything below 1500/day for a male borders on starvation. Less than 1000 a day is a male anorexic diet. Most paleos include a lot more fat in their diets. I see very little fat in yours.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:02 PM

The cardio is mainly because I sit at a desk all day long. I get my heart rate up to around 130 and no more, so it's not really exhausting and I'm not perspiring. It's akin to a brisk walk.

Medium avatar

(10611)

on January 06, 2012
at 06:48 PM

Vytas is looking for something other than more starvation techniques. 45 days with no loss at what appears to be 1000 calories a day is proof enough.

1
77877f762c40637911396daa19b53094

(78467)

on January 06, 2012
at 02:19 AM

Hilarious. Good luck my friend. You got a bunch of different answers. I'm hoping one of them will work. You should know in about 6 months or so!!!

If I were you? I'd up my protein intake on days you lift weights and keep carbs around workouts. Go low carb the other days.

There are a zillion different things to try. Try to stay sane while you figure it out!

1
Medium avatar

(10663)

on January 05, 2012
at 10:37 PM

Try nixing the fruit and cheese.
Maybe get rid of the processed meats (the bacon and sausages) and eat fatty beef cooked in coconut oil.
Since you're not sleeping so much, I wonder if that many days of exercise is actually raising your cortisol. I believe that working out is optimal after a good night's sleep. If you don't sleep well, don't bother working out.
Maybe get rid of the seeds also or at least cut them to a few times a week. Try adding more vegetables (maybe even sweet potatoes).
You really don't seem to be eating that much so I'd second what Nance says: you can try eating a bit more on some days.

Medium avatar

(10611)

on January 06, 2012
at 04:40 PM

If you have trouble sleeping the most obvious treatment is to eat more. If you eat more you can exercise more.

0
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 06, 2012
at 08:46 PM

Lots of answers here, I agree with the premise of Nance's answer - do something different. If you keep doing the same thing, you'll see the same results.

My take on this is that you're doing way to much exercise. Especially if you're calling it "cardio". Carido doesn't help with weightloss, and actually increases cortosol and all kinds of nonsense. Lift heavy weights, walk slowly, get lots of sleep in a dark room, don't stress out.

Also, you're probably slowing down since you're getting close to a normal weight. I'm 6 feet and weight 180 and I think that's a good weight for me. You're only 30 lbs heavier than that, so you're just running out of room to lose too.

0
Bfddc0ab925c8ea0e0c2e87198514907

on January 06, 2012
at 07:23 PM

The biggest sources of calories are meat and carbohydrates. If you have cut out carbs, then perhaps you're eating too much meat. I think this is quite common on a paleo diet.

I didn't increase my meat consumption all that much after dropping grains and sweets completely and reducing carbs.

Good luck!

(When I say "meat" I mean "meat or similar" ie eggs, fish...

0
082bf04a7486991c5e573a66f1404b3e

on January 06, 2012
at 03:36 PM

google IF (intermittent fasting)

also google backloading carbs.

Job done ;)

082bf04a7486991c5e573a66f1404b3e

(813)

on January 06, 2012
at 03:37 PM

And as an addendum: yes, backloading *requires* consumption of a decent amount of carbs PWO.

0
1c67bc28f4e44bbb8770b86df0463df3

on January 06, 2012
at 08:08 AM

HERE YOU GO BRO.

This is what you want right here.

First, take a whole day off. Read Starting Strength and begin the program Read the leangains guides and all the other stories. Do IF Use Paleo foods. Dont drink any calories including whey shakes, etc.

Strength Training 3 x a week, 30 min walk afarwards. 1 hour walk on the off days.

Make sure you consume protein and carbs before bed, (sweet tater+chicken or fish), go to bed happy. The earlier meal have that include meat, meat, and meat, and some carbs.

sorry, writing this while Ambien is trying to take over. good luck. email me with any questions!

77877f762c40637911396daa19b53094

(78467)

on January 06, 2012
at 02:10 PM

Bill, I was just about to go into tirade about how intermittent fasting isn't right for everybody. Then I looked at this guy's weight and height again, and I realized he may be a perfect candidate for leangains. +1

9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on January 06, 2012
at 04:13 PM

Leangains actually stalled my progress, I was using 14-18hour IFing for 3 month and made no progress, in stength, weightloss or body mass. I have seen it work well for some though.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 06, 2012
at 08:52 PM

12 weeks and you made no strength gains, no fat loss and no change in body mass? Im sorry but IMO you did something wrong and it wasn't leangains.

0
286a4ff7c362241c5c4b020df4972212

on January 05, 2012
at 10:54 PM

Humm very different responses here - you might have to play and see what works but my thoughts are

Better quality protein - the eggs are fine but ditch the bacon and sausage ( often filled with grain for binding ) and with each meal have good quality meat - like chicken breast, red meat steaks - dairy is not as good quality. Looking at this I would say you are not having enough protein esp for the exercise. It looks like you are just scraping in on about 60gms of protein a day - not really enough and not the best quality

Ditch the exercise every day - high cortisol levels do nothing for weight loss - just do 3 days a wk of good weight training - work on building muscle ( hence why you need good quality protein )

I had to ditch all fruit to make this work - so if you have done all above and still struggling I would ditch the fruit last.

Medium avatar

(10611)

on January 06, 2012
at 04:36 PM

My N=1 needed the exercise to lose the last 20 pounds. I'm glad yours didn't. But I'm curious about how much weight you've lost at age 57.

0
1586db0f16b2cef51ee4e71ab08ad1a2

(965)

on January 05, 2012
at 10:38 PM

I've heard good things from reintroducing starch, as some other posters have said.

Start adding 100-150g of sweet potatoes, peeled white potatoes, taro, yuka, lotus, or other roots to your days. Time them post workout when possible.

Here's a good start to the conversation: http://perfecthealthdiet.com/?p=4878

Quite a few people in that conversation have gotten around the plateau by reintroducing more carbs. Give it a shot and let us know how it goes!

0
Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 05, 2012
at 10:36 PM

IF. You probably don't need to do all that exercise, but you would almost certainly benefit from a break from it anyway. Then afterwards try out a different approach to weights etc. - there's plenty out there. You could probably also use some more food, but equally less. So try fasting, skip a meal and see if you're really hungry before the next one - in which case eat more when you do eat. Have a big juicy steak with eggs and bacon and give your gut the rest of the day off to digest it. If you don't get hungry then you may have been overfeeding slightly out of habit. Either way, it's a good way to get in touch with your body's needs.

-1
Medium avatar

(10611)

on January 05, 2012
at 10:37 PM

For your size you are undereating. I'd recommend increasing food by 50% and exercise by 100%. Eat high glycemic carbs (yams, milk, etc) as needed to support the added exercise. Don't expect overnight results from this - you may gain a little before you start losing- but this path should shed fat and spare muscle.

Edit: I did not post this as a hypothetical treatment, but because it worked for me. I was at age 54 at the time, at 27-28 BMI, same as you, with about 20 pounds left to lose to reach a goal BMI of 25. I didn't linger on a plateau for 45 days, but ramped up exercise to about 3 hours a day (10 miles a day walking) and eating by at least 50%. I increased the eating because I was starving (hunger cramps and poor sleep). My weight loss rate was slightly slower than when I was heavier, but I finished the job in 3 months. I've maintained weight for over 4 years now. It's always tough to lose weight, and it gets tougher as we age, but it can be done.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 06, 2012
at 09:04 AM

exercise 8-10 days a week? I'm not sure that's a good idea.

46b011d58feb66fc5c4be06789ed7edb

(15)

on January 06, 2012
at 07:21 PM

thhq, I feel you're on target with your advice. I sense that I need to do more to build muscle mass (which I believe I've lost along with fat).

Medium avatar

(10611)

on January 06, 2012
at 01:16 PM

Not 8 days a week AndyM. 5 hours a week. Or 10. The current 30 min 4-5x routine isn't enough kick in metabolism to burn even a pound a week, and the goal of 180 in 6 months is ambitiously lean. IMO serious exercise is needed.

Medium avatar

(10611)

on January 06, 2012
at 07:42 PM

@Vytas I tried to stay on the low calories but the hunger was intolerable. All that walking made me ferociously hungry. Nothing like the hunger I felt when I was fat.

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