4

votes

Still stuck on my Plateau, and starting to cheat because of it.

Answered on August 19, 2014
Created September 19, 2011 at 11:29 AM

Hello,

I posted a question about a month ago about getting through a Plateau. At that point I had cut dairy, most sugars (with the exception of 1/2 serving of fruit a day and maybe a little raw honey if I was about to die w/o something sweet) and everything processed. During this phase I hit a plateau and asked a question on how to get through it. Unfortunately I tried everything (cutting sugar totally, adding fat, cutting back on Crossfit, etc.) and NOTHING worked. I am starting to get so frustrated that I find myself cheating more and more because it doesnt seem to matter what I do I still dont lose fat....I had pizza last weekend! and Ice cream last night! I certainly feel better when I eat Paleo (I have decided to keep a little dairy in my diet because I like yogurt and cheese too much) but I seem to be the only person that has not seen any significant results. I have dropped a little body fat since I started, and put on 6 lbs. but I really need help finding a solution to this stubborn plateau. Has anyone had a similar experience?

UPDATE: I figured I would add my daily diet and whatnot....

Usually I eat between 1PM and 9PM then fast until the next day and workout fasted. While I'm fasting I drink BCAAs and sometimes some coffee.

I normally eat omega-3 eggs(organic) and organic bacon from our health foods store. Sometimes I'll include half a tomato and half an avocado. From there I go to work where I am on my feet quite a lot. I normally get home around 8 PM and then eat a piece of pork, steak, or bison (occasionally chicken) and a large serving of veggies (cauliflower and broccoli or spinach) cooked in butter or ghee and coconut oil. I normally put a little olive oil, walnut oil, or some of the butter/oil mixture over my meat. Some nights I will have a glass of wine.

For snacks I'll have a handful of nuts (macadamia or pistachio) or a serving of berries or grapes.

I have reintroduced full fat dairy into my diet (Organic Creamline Milk, Full Fat Greek Yogurt, high quality cheeses) because I feel better when I eat them and if helps me stay full and regular (so important :P).

For dessert, I used to buy a bar of 88% dark chocolate and I would have a piece of that each night. Now I have 100% cacao butter (not chocolate) so there is no sugar involved...

I Crossfit 4 times a week(Mon, Tues, Thurs, Fri) , and usually go on a 3 mile run or so on Sunday.

I know this was long...I appreciate all of your help!!!

I also buy all grass fed beef and organic meats

I'm also 5'6" 155 LBS with appx 20% BF if that helps

D3495cd9e3e7173f24e1dbee40774573

on March 15, 2012
at 08:25 PM

I'm not terribly far from you (5'4, 126lb, guessing I'm 20% BF). I was 115lb last year but it wasn't enjoyable, and the drop in body fat left me with no period). I was hungry aaaall the time. I am losing the hips very slowly again now, despite far more carbs and calories than last year. With more carbs I don't crave sweet stuff, even though I don't avoid fruit and sugar any more.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 20, 2011
at 02:14 AM

also, i think "junk in the trunk" is paleo - but, i don't have a study to back this up.

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 19, 2011
at 09:41 PM

@Michelle: I am not sure what exactly creamline milk is, I didn't saw that selling in my country. But I would look at how many calories it is, since a normal milk has quite a lot (due to lactose).

485bcefe7f1f7a6df1a293a826bf6137

(2191)

on September 19, 2011
at 09:27 PM

I agree. I'd remove the running, too. That keeps your cortisol high (your body thinks you're being chased by an animal) and that inhibits fat burning. The best exercise for weight loss IMO is that done without your body paying much attention to it. Instead of the run, maybe consider hiking. It's fun and calming; you're in nature--very paleo. Keeps cortisol low.

41e79168f1df5d656b6c4f3fef8c9b46

(630)

on September 19, 2011
at 08:52 PM

omg we are twins!! i'm having the same problem.... lost lots of bf and now stuck with with a 6 lbs weight gain though it was all muscle and lean body mass... 5'4" 124 18.5%BF. I decided to blog about it.... http://reallifepaleo.blogspot.com/

7c9f81d68c78de1a31eab9c91c17b4b8

on September 19, 2011
at 08:38 PM

Just wanted to point out additionally that when I worked with fitness competitors the only way they got down below the 20% mark is with carb depletion and sometimes clenbuterol steroids. In addition, they would only stay there pre-contest and then cycle back to muscle building. Maybe you are lean enough?

Medium avatar

(39821)

on September 19, 2011
at 08:14 PM

Well said; a female trying to stay below 20% is like a male trying to stay below 10%. It's very difficult and there are very real health repercussions.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 08:12 PM

I agree with this - once you're already 20%, you need to decide if its really worth going below. I personally don't think its necessary, but I do think its possible if you're really committed. I didn't have weight to lose, but I was able to alter my composition to be more lean body mass - and I attribute it mostly to adequate sleep.

100fd85230060e754fc13394eee6d6f1

(18706)

on September 19, 2011
at 07:54 PM

Heh. Even the British don't spell it like that. ;-) It amazes me how much difference there is in calorie intake, too. I usually eat well over 2500 calories a day, and I'm 5'6, 130 lbs, only moderately active.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 07:27 PM

@greyman how do you feel about creamline milk? when i do drink milk i get "creamline" which is unpasteurized so when you get it there is a layer of thick, solid cream on top...

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 05:45 PM

*exercise - i was feeling british

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 05:39 PM

i'm kind of curious about why some women of the same size can have such vastly different intake without weight gain. maybe its just me, but anecdotelly seems to vary a lot between women. obviously, previous weight, activity level, hormones, genetics, etc all come into play, but i wonder if its possible to change your calorie needs, other than through excersize, while staying at a stable weight.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 05:30 PM

i'd also say cut back on the nuts. a handful can be ~300 calories.

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 19, 2011
at 03:47 PM

I have not found a single calorie burning calculator or BMR estimator that sees correct to me. You have to listen to what your body is telling you. I would track again for a week and see where you are at.

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on September 19, 2011
at 03:42 PM

Hell, I'm 19 and I'm pretty sure I would be gaining weight if I started eating 2000-2500 calories every day. That is really quite a lot for most women, especially if you aren't that tall. I think sometimes we don't get just how much lower the caloric needs of women tend to be. 1200-1500 calories isn't necessarily an abnormally small amount of food or a "starvation diet" if you're female and sit at a desk 8 hours a day. Unfair, maybe, but it seems to be true.

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 19, 2011
at 03:03 PM

You can yet try long walks, hiking, etc.

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 19, 2011
at 03:01 PM

@Michelle: Sorry, by milk I meant just milk. Heavy cream in coffee is ok, since most of the lactose was removed. I think you eat quite well overall, I'll try the walking...the big advantage is that it doesn't ramp up hunger.

11838116de44ae449df0563f09bd3d73

(655)

on September 19, 2011
at 02:40 PM

generally if you're unsure of your calorie consumption it's considerably higher than estimated. No one who works professionally with people on problem weight loss believes guesstimates are remotely accurate

7d64d3988de1b0e493aacf37843c5596

(2861)

on September 19, 2011
at 02:33 PM

If you are losing body fat, then I wouldn’t worry so much about the scale. I personally don’t do very well at putting on muscle and losing fat at the same time. To lose fat, I have to focus on long duration cardio 4-5 times a week first thing in the morning, then do resistance exercise twice a week at night to try and maintain my muscle mass. You might want to alternate periods (of a few weeks or so) of focusing on performance and periods focusing on fat loss.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:28 PM

ugh bye bye dairy :[ i put on the weight without it...so i decided id allow some cream in my coffee or some yogurt and cheese each week if there was no difference between how i reacted with or without it. if i keep putting on weight then ill cut it out again.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:20 PM

...i was just reading through what i posted above..i guess now i'm probably eating much less calorie wise than i was this summer when i was tracking...im probably more in the 1500-1700 range rather than 2500 as i am never home and have little time to eat.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:14 PM

I am also 19 so that could have some effect on my metabolism....

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:14 PM

I spoke with a nutritionist when I went home (im in college) and got a fitness assessment and he looked at my diet. My BMR is 1774 cals per day...he then proceeded to say I can continue to eat appx 2000-2500 a day and while my weight may not change, I could see a change in B.F. (he also eats a paleo diet btw)

D5096ff5baffc0ba5d20b21346414a7a

(1112)

on September 19, 2011
at 01:57 PM

melissa beat me to it. I was going to say, WOW 2500 calories is quite a lot. I am an older woman, but I will gain weight strictly paleo if my calories average 1400. I have been tracking every bite since last October and I don't like what I have found out, but the truth is I have to get down to 1200 to lose.

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 19, 2011
at 01:53 PM

I know a lot of people disagree with me on the calorie counting, but 2500 seems amazingly high to me for a woman. I would quickly be back to obese with those numbers! You should be able to get enough nutrition at 2000 calories (which still seems high to me) and cutting them by that much should be enough to start seeing a loss.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 01:50 PM

Originally I lost about 5 lbs....I went from 152 to 147/148 then increased to 156. I do know my body fat went down. I usually eat between 1PM and 9 PM then fast and workout at 6 AM or 12 PM...

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 01:47 PM

I do eat nuts, but its usually a handful a day and no more than that. I take an omega 3 supplement.... I have cut out the honey and its been about 3 weeks since Ive had any, but I still have 1-2 servings of fruit a day. I do crossfit, so i guess yes to some weight training...

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 01:45 PM

I started eating Primally back in May and went totally Paleo in July. When I was tracking my food over the summer I usually hit about 2500 Calories a day and the Fat: Protein: Carb ratio was usually 60:25:15 or 50:25:25

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 19, 2011
at 01:06 PM

since I don't know what you actually eat I'll leave that aside but I'll say that I think even in the paleo community strength-training (lifting something in a manner that will build stronger muscles on your body) is not focused on enough. For anyone of any age (especially the older we get) the building of stronger muscles is incredibly important. Perhaps you could just quit the crossfitting for a bit and do some very basic compound lifts on a schedule for, say, six months that will build new and stronger muscle fibers. This will seriously alter your metabolism and may break your plateau

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 19, 2011
at 11:41 AM

Can you post what you typically eat in a day??

  • 273729a18d2f18903815d2644a4d64de

    asked by

    (1683)
  • Views
    2.2K
  • Last Activity
    1522D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

17 Answers

7
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on September 19, 2011
at 02:24 PM

What always works for me is more gentle moving.

Walking 1-2 hours. Gardening, house-cleaning--moving slowly, but for long periods of time.

If your cortisol levels are too high (mine would be if I did that much Crossfit!), then you may want to decrease your workouts to 2x/week and add in the gentle walking.

485bcefe7f1f7a6df1a293a826bf6137

(2191)

on September 19, 2011
at 09:27 PM

I agree. I'd remove the running, too. That keeps your cortisol high (your body thinks you're being chased by an animal) and that inhibits fat burning. The best exercise for weight loss IMO is that done without your body paying much attention to it. Instead of the run, maybe consider hiking. It's fun and calming; you're in nature--very paleo. Keeps cortisol low.

5
100fd85230060e754fc13394eee6d6f1

(18706)

on September 19, 2011
at 07:59 PM

Lot's of interesting advice here. I'd just add that as BaconHealsChic points out, 20% is already very lean. It's really hard to lose fat after that point for a woman. I'd even venture to say it's unnatural, and you probably won't get leaner just by eating healthily. You're already basically at the boundary of athletic (vs. just fit) fat levels, and going lower, if that's what you really want, is going to probably involve lots of intense exercise and calorie restriction.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 20, 2011
at 02:14 AM

also, i think "junk in the trunk" is paleo - but, i don't have a study to back this up.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 08:12 PM

I agree with this - once you're already 20%, you need to decide if its really worth going below. I personally don't think its necessary, but I do think its possible if you're really committed. I didn't have weight to lose, but I was able to alter my composition to be more lean body mass - and I attribute it mostly to adequate sleep.

7c9f81d68c78de1a31eab9c91c17b4b8

on September 19, 2011
at 08:38 PM

Just wanted to point out additionally that when I worked with fitness competitors the only way they got down below the 20% mark is with carb depletion and sometimes clenbuterol steroids. In addition, they would only stay there pre-contest and then cycle back to muscle building. Maybe you are lean enough?

Medium avatar

(39821)

on September 19, 2011
at 08:14 PM

Well said; a female trying to stay below 20% is like a male trying to stay below 10%. It's very difficult and there are very real health repercussions.

5
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 19, 2011
at 06:18 PM

It seems like you've already tried the low carb thing and its clearly not working. Personally I would go in the opposite direction and try a lower fat approach, still eat the meat and eggs but stop using added fat and add lightly salted tubers. Eat to appetite and do lots of walking preferably fasted.

I think in your situation the increase in nutrients and volume from tubers will help a lot to help you stay more satiated at a lower amount of cals.

5
7e746be2f0e550a8cd7df881322ae705

on September 19, 2011
at 01:15 PM

If you only made the changes a month ago, any changes you made may not be showing yet. Having pizza last weekend and ice cream this weekend means that in a month, you have "cheated" on 2 of the weeks. I would not expect to see results with that type of eating.

When I have been stuck on a plateau, it has taken as much as 12 weeks of being strict to see the results I wanted. You need to make the changes and stick with them for at least 4 full weeks, despite what the scale is telling you.

I would also recommend tracking your food intake, even if you are eating all healthy food it is possible to overeat. Once you know what your typical intake is, if you drop it my 10-15% you should see results.

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 19, 2011
at 03:47 PM

I have not found a single calorie burning calculator or BMR estimator that sees correct to me. You have to listen to what your body is telling you. I would track again for a week and see where you are at.

7d0c3ea9bf8be00b93e6433d8f125ac3

(7540)

on September 19, 2011
at 03:42 PM

Hell, I'm 19 and I'm pretty sure I would be gaining weight if I started eating 2000-2500 calories every day. That is really quite a lot for most women, especially if you aren't that tall. I think sometimes we don't get just how much lower the caloric needs of women tend to be. 1200-1500 calories isn't necessarily an abnormally small amount of food or a "starvation diet" if you're female and sit at a desk 8 hours a day. Unfair, maybe, but it seems to be true.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:14 PM

I am also 19 so that could have some effect on my metabolism....

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 05:45 PM

*exercise - i was feeling british

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:20 PM

...i was just reading through what i posted above..i guess now i'm probably eating much less calorie wise than i was this summer when i was tracking...im probably more in the 1500-1700 range rather than 2500 as i am never home and have little time to eat.

11838116de44ae449df0563f09bd3d73

(655)

on September 19, 2011
at 02:40 PM

generally if you're unsure of your calorie consumption it's considerably higher than estimated. No one who works professionally with people on problem weight loss believes guesstimates are remotely accurate

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 19, 2011
at 01:53 PM

I know a lot of people disagree with me on the calorie counting, but 2500 seems amazingly high to me for a woman. I would quickly be back to obese with those numbers! You should be able to get enough nutrition at 2000 calories (which still seems high to me) and cutting them by that much should be enough to start seeing a loss.

D5096ff5baffc0ba5d20b21346414a7a

(1112)

on September 19, 2011
at 01:57 PM

melissa beat me to it. I was going to say, WOW 2500 calories is quite a lot. I am an older woman, but I will gain weight strictly paleo if my calories average 1400. I have been tracking every bite since last October and I don't like what I have found out, but the truth is I have to get down to 1200 to lose.

100fd85230060e754fc13394eee6d6f1

(18706)

on September 19, 2011
at 07:54 PM

Heh. Even the British don't spell it like that. ;-) It amazes me how much difference there is in calorie intake, too. I usually eat well over 2500 calories a day, and I'm 5'6, 130 lbs, only moderately active.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 01:45 PM

I started eating Primally back in May and went totally Paleo in July. When I was tracking my food over the summer I usually hit about 2500 Calories a day and the Fat: Protein: Carb ratio was usually 60:25:15 or 50:25:25

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:14 PM

I spoke with a nutritionist when I went home (im in college) and got a fitness assessment and he looked at my diet. My BMR is 1774 cals per day...he then proceeded to say I can continue to eat appx 2000-2500 a day and while my weight may not change, I could see a change in B.F. (he also eats a paleo diet btw)

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 05:39 PM

i'm kind of curious about why some women of the same size can have such vastly different intake without weight gain. maybe its just me, but anecdotelly seems to vary a lot between women. obviously, previous weight, activity level, hormones, genetics, etc all come into play, but i wonder if its possible to change your calorie needs, other than through excersize, while staying at a stable weight.

4
F46d472ee4e097afd7e0081ed6f6ab21

on September 19, 2011
at 12:25 PM

http://everydaypaleo.com/2011/07/27/why-isnt-this-working/#more-2723

Great article on Sarah Fragoso's blog about this.

First, let me say, I know what you are feeling. I've been here too. Still am. Since starting Paleo, I've lost at most, 6-8 pounds. Disappointing because I was hoping to lose at least twice that. Many times I've been tempted to give up and eat crap too because it wasn't working. Funny thing though, my body started having other ideas. I tried to eat ice cream just last night. I figured, I'm on vacation, I can cheat a little right? I was nauseated. I didn't finish the ice cream because I felt sick. That has NEVER happened to me before.

My two cents to you- log all food. You may not be as compliant as you think. And second, find a more compelling reason to do this then just what the scale says. This is about your health. Your body deserves to be fed real, whole food and you deserve to be healthy. Focus on that instead of what the scale says. When you focus on just being healthy, the healthy weight will happen on it's own.

Good luck- hang in there!

3
E35e3d76547b18096a59c90029e7e107

(15613)

on September 19, 2011
at 11:59 AM

Although we've not heard about your diet in great detail, it sounds like you're eating pretty well. Obviously one might suggest cutting the fruit out entirely, but you may already have done that when you tried cutting sugar.

You say your ratios are 60:25:15 or 50:25:25 (fat:protein:carbs). Given what you say about your diet, I'm surprised you manage to reach 15-25% calories from carbs. Assuming 2000 calories per day, that's still 75-125g per day, which is more than you'd get from a couple of servings of fruit. You may be one of these people for whom a very small amount of carbohydrate makes a great amount of difference, so you might try going strictly VLC. You could try experimenting with protein. 25% is a very reasonable amount, but eating more (without added fat calories) might allow you to eat less overall. Also if you don't have any digestive issues you could try adding lots of bulky low calorie vegetables, like brocolli, cabbage, spinach, crucifers etc.

As I say though, your diet doesn't sound unreasonable, so I'd probably try mixing up your exercise regime. I've never cross-fitted personally, but I would suggest trying some more intense and some longer, less intense exercise. Obviously properly intense weights or sprints, which require a couple of days rest afterwards are the cornerstone of a workout program, but personally I find that to lose weight I do best with quite long workouts at a low intensity. Were I able to walk around and keep active all day that would be idea, but since I'm at a desk virtually all the time, I try to compensate by doing an hour to an hour and a half low-moderate intensity cardio.

1
6a26f2ca2cd1c5c5afcda9276b309a9c

(579)

on September 19, 2011
at 05:47 PM

I agree with honey badger, log all your food. There's an iphone app called pic healthy that is great for that. Since you just take photos rather than writing things down it's easy to do it for everything you eat. After I started using it I realised I wasn't nearly as compliant as I thought and began to lose weight again.

Also I suggest reading a book such as 'In defense of food', something that will make you not want to put bad food in your body. If you need will power to stay paleo you won't be able to keep at it indefinitely, you need to change your mindset so there's no effort involved.

1
7c9f81d68c78de1a31eab9c91c17b4b8

on September 19, 2011
at 04:57 PM

I can relate to that. You sound pretty lean at 20% bodyfat however so bodyfat loss may be slower. I am doing The Quilt's Leptin reset protocol right now and I'm finding it helpful. I did not gain much weight on my ice cream/pizza cheats but I found myself in carb crave hell and knew which direction it was heading. I just started but if you want something structured you can find the protocol and paleohacks link here

1
286a4ff7c362241c5c4b020df4972212

on September 19, 2011
at 01:50 PM

My Naturopath always encourages me to go back to basics - the palm method 3 times a day. ( eat protein the size of your palm - thickness and length 3 times a day , 1/2 that volume again if doing exercise. Also cup your hands together and make a bowl - now eat that bowl of green veg at least 3 times a day more if hungry. NO white VEG just green!) Do this for a few wks you will start to lose weight right away ( its calorie poor too but you dont seem to be hungry) then start adding in more things like fat and color veg - a bit wk by wk till you put on a KG. At that point you will know what you should not be having cut it out till you have lost the weight and start adding in again till you stay stable.

Back to basic ! you should drop about 2kg a wk on this method. Nevertheless good to do every other month to keep you on track.

Its early days for you - but if you struggle go to a professional who is up with Paleo or ketogenic diet to help you well worth it.

1
608b8c0bd8cf86857d3b35c53671913a

on September 19, 2011
at 01:44 PM

Hey, I know how you feel, I'm right there with you. I thought I had hit a plateau and felt really frustrated but then put on a pair of jeans I haven't fit into since 2000 (!) and they are a little loose now! So even though the scales weren't showing me what I wanted to see, my body has been shedding fat, and due to my workouts, building muscle.

YES, it's frustrating, but you have to remember that your body deserves to be fed the best food, and to feel the best it can feel - you WILL get to that number on the scales.

Personally I believe in the occasional cheat meal, and feel it actually helps me shed pounds because psychologically I don't feel like I'm 'on a diet'.

Paleo is a way of life, to prolong your life and to feel amazing whilst living it.

Hang in there.

1
E3127c595ddd7b5badf7ea8e42f058d6

on September 19, 2011
at 12:02 PM

when did you start and how much do you have to lose? are you just going by the scale cos it may be that you are losing inches and are not even aware...pick a peice of clothing and use that as your guide a couple of times a week!

are you eating nuts? maybe cut back on those...

are you taking fish oil~? if so, start..

maybe switch to stevia instead of your 1/2 fruit and honey per day..

are you weight training? this helps

Cfc7dee889a66db9cd76c4f348109294

(1652)

on September 19, 2011
at 05:30 PM

i'd also say cut back on the nuts. a handful can be ~300 calories.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 01:47 PM

I do eat nuts, but its usually a handful a day and no more than that. I take an omega 3 supplement.... I have cut out the honey and its been about 3 weeks since Ive had any, but I still have 1-2 servings of fruit a day. I do crossfit, so i guess yes to some weight training...

0
9ac8a7b68cf079b22de42b703e466e64

(787)

on September 19, 2011
at 05:38 PM

I've had success with absolutely no alcohol for a month, 2 large meals with no snacking, lots more starchy carbs, and weight lifting with plenty of rest. Now, this is just my experience, but they're some things to try

0
Da681d976130df15aac3984013aaad6d

on September 19, 2011
at 02:44 PM

I've been going through the same thing for awhile too. My diet is similar to yours with less dairy.

Started at a pretty unfit 151 and I'm now down to a much more fit 141 but I'd really like to lose more fat and scale weight. I certainly look better, pretty good in fact, but could be better. Been about 9 months.

I try not to weigh myself too much because I can go up and down 5 pounds pretty easily, I can have one day when I'm under 140 and be very excited and then 2 days later I'm up to 145, so I've learned to pretty much ignore the scale and just use it as a guideline.

I've tried everything too, drastically lowered carbs, cut out fruit, added dairy, taken dairy away, my diet is very strict at this point and I still see no change in weight loss.

I've been doing workouts from this website for 4 months, very short intense sessions and I've seen results (more muscles) from that, and I like that they are short and I can knock them out quickly. It's free which is great.

www.bodyrock.tv

Don't know what else to do at this point, good luck and tell us how you're progressing!

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 19, 2011
at 03:03 PM

You can yet try long walks, hiking, etc.

0
3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 19, 2011
at 02:25 PM

What I would try:

1) Remove milk. In my understanding, drinking calories is helpful when you want to gain weight.

2) Instead of crossfit, try long walks (at least 10 miles per week), and optionally do strength training: more muscles will increase your Basal metabolic rate, so you will be burning more calories during the rest.

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 19, 2011
at 03:01 PM

@Michelle: Sorry, by milk I meant just milk. Heavy cream in coffee is ok, since most of the lactose was removed. I think you eat quite well overall, I'll try the walking...the big advantage is that it doesn't ramp up hunger.

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 19, 2011
at 09:41 PM

@Michelle: I am not sure what exactly creamline milk is, I didn't saw that selling in my country. But I would look at how many calories it is, since a normal milk has quite a lot (due to lactose).

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 07:27 PM

@greyman how do you feel about creamline milk? when i do drink milk i get "creamline" which is unpasteurized so when you get it there is a layer of thick, solid cream on top...

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 02:28 PM

ugh bye bye dairy :[ i put on the weight without it...so i decided id allow some cream in my coffee or some yogurt and cheese each week if there was no difference between how i reacted with or without it. if i keep putting on weight then ill cut it out again.

0
Ce7e28769d92d5de5533e775b1de966e

on September 19, 2011
at 01:11 PM

In my opinion, I would talk to your CrossFit coaches and explain how you're feeling and your frustration in addition to the advice that's given in your post. They're probably Paleo and can work with you. Also, does your box have a nutritionist? I find it helpful to talk to my coaches face to face. I had difficulties in the beginning keeping the weight on and worked with them on my lifting and other sporto activities, and it's been a steady gain ever since. It took several months but I'm happily on track. I'm good with my food so I knew what I had to do there to keep the build steady and feed my muscles, but it's hard if you're new at it.

At least for me, when I would plateau racing, I took a couple of weeks off then went back into the pool. Kind of like my body was saying "heeyyy you need to stop it right now please, I'm tired." Still intense workouts when I got back in but not doubles 6 days a week. Now with CF I'm really conscience about mixing things up so 3 days lift, 1 day METCON, just added 1-day Bikram, and I cycle 20-30 miles a week on my bike - instead of the 100+. And on off days some light body work in my apartment.

Could you maybe update your post with some more information? How many calories are you taking in, what does your day of food look like, how many days were you working out, etc.

Be patient.. as frustrating as it is. Plateaus blow but I've seen success and it will come to you soon.

0
7d64d3988de1b0e493aacf37843c5596

(2861)

on September 19, 2011
at 01:00 PM

If you haven’t really lost much weight to begin with, then I don’t know if I would call it a plateau. In this case you probably need to eat less food or do more fasted exercise. Fasted, long duration, light to moderate cardio seems to work really well.

If you have lost (non-water) weight then stalled, then it is more complicated. Maybe you just need less food now that you are carrying around less weight. Or maybe your body has adapted to your diet and you need to change things up. Sometimes you have to eat more to get your body out of diet mode for a while, then restart the diet.

273729a18d2f18903815d2644a4d64de

(1683)

on September 19, 2011
at 01:50 PM

Originally I lost about 5 lbs....I went from 152 to 147/148 then increased to 156. I do know my body fat went down. I usually eat between 1PM and 9 PM then fast and workout at 6 AM or 12 PM...

7d64d3988de1b0e493aacf37843c5596

(2861)

on September 19, 2011
at 02:33 PM

If you are losing body fat, then I wouldn’t worry so much about the scale. I personally don’t do very well at putting on muscle and losing fat at the same time. To lose fat, I have to focus on long duration cardio 4-5 times a week first thing in the morning, then do resistance exercise twice a week at night to try and maintain my muscle mass. You might want to alternate periods (of a few weeks or so) of focusing on performance and periods focusing on fat loss.

0
B0aa05024be331c3210ef47f1bcdc123

on September 19, 2011
at 12:36 PM

I had exactly the same issues. Infact i was getting less fit and losing strength from being too strict Paleo. Grains and legumes are still out, period.

I've had to play about with the macronutrient ratio, total kcals etc but am starting to get it right and see good results. the starting place should always be total Kcals. In my case i've found that I need at least 3000 kcals per day. Then comes protein intake. I'm 210lbs so 210g of protein a day. each gram of protein works out as 4 kcals so thats 840 of my daily calorific requirements. that leaves 2160 i need to get from Carbs and Fat. and that is where the tinkering comes in. the protein should always stay the same. start with carbs making up 25% and fats 75% see how you feel then try 30/70, 40/60 until it's right for you.

On training days take on more carbs than you would on rest days but remember to reduce fats and total kcals. also on training days try to take in at least 50% of your total carbs and 25% protein within an hour of your WOD. I do this by having a smoothie of 500ml fruit juice 1x banana,100grams frozen fruit, dried egg white powder and bcaas. then a handful of raisins. this is within 30 mins. then within an hour I will have eaten some strarchy veggies usually sweet potatoes or mashed white potatoes (not strictly paleo, but as you've found strict paleo and crossfit improvement don't mix) along with oily fish to make up the rest of my Post wod nutrition. again this can vary the harder/longer the wod the more Kcals from protein and carbs you wanna be taking on board.

There are just way too many variables but getting post wod nutrition, macronutient% break down and total kcals right is a good starting point.

Hope this helps

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!