1

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Stalled weight loss

Answered on August 19, 2014
Created June 12, 2013 at 8:13 PM

Hi All,

I've been Paleo for about 18 months. During the first year I lost about 120lbs and 25% body fat. For the last 6 months I've been stuck at the same weight. By my guess I'm still about 40-50lbs overweight.

What can I do to break this frustrating plateu?

Stats:

Gender: M Age: 32 Current Weight: 245lbs Height: 6'2"

I run 10-12 miles per week, bike 40-50 miles per week, and do 3 or 4 CrossFit WODs. I eat around 1800-2200 calories per day. I'm pretty hardcore Paleo with very few exceptions. Really the only thing that sneaks in would be non-paleo oils when I eat at a restaurant (salad dressing, etc).

My body fat percentage has moved a tiny bit over the last 6 months, maybe 3%. Obviously with the CrossFit I'm building muscle and I'm STRONGER than I was at the beginning of the year. I'm still really frustrated with my progress though.

What can I do to get things moving?

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5 Answers

best answer

0
463e09e6e28c4f2591aaca88bf0c3cef

(248)

on June 16, 2013
at 08:23 AM

Mix up your workout routine - that got me out of a rut a while back and now I constantly switch things around. One thing I like to do as well, is not stick to a routine. I do what I feel like doing each morning. Of course, I don't exaggerate and take too many rest days or lift two days in a row, but I've found working out according to my energy level and motivation level really helped me "give my all" :p

And check out the "Carbohydrate Curve"

http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/#axzz2WMiKLn2f

I too had stalled in my fat-loss, then I realized I was consumming between 100 and 200 g of carbs each day! No wonder! Now I'm keeping them under 150, with most days under 100. It's only been a week, but I feel a difference. I'm not as bloated, for example, and I finally managed to scrape another centimeter off my thighs (they are the most stubborn fat-hoarders of my whole body!).

1
6fece842bd1bcf5724f458a302a2156e

on June 16, 2013
at 08:51 AM

Yes, eat fewer carbs. I don't think you need quite so much of all that exercise. Weight loss is about 80% what you eat and 20% exercise in terms of impact. Your weight would be regarded as a little heavy in the UK for your height. Even 200 pounds is just overweight for your height in the UK anyway, may be not USA where people tend to be larger.

However most important is you lot the earlier weight. Do nothing that might jeopardise that and put it back on. If there is a risk you'll put on what you already lost you would be better off staying where you are for life.

0
Be803dcde63e3cf5e21cc121097b8158

on June 16, 2013
at 11:01 AM

You mentioned that you are 245lbs and quite active, but only consuming 2k cals/day. Is it possible that you are actually consuming more calories?

After a large initial weight loss, it is very common for weight loss to stall -- your body is trying to protect itself from starvation. Unfortunately, this means that further weight loss may be difficult. It may involve weighing your foods and counting calories.

0
75327168c359ed1e3d094516152011a7

on June 16, 2013
at 07:05 AM

Mix up your workout routine

0
2c6027637b68d186e44d1b81d53244cd

on June 12, 2013
at 09:21 PM

Intermittent fasting helped me out a lot. Also keeping my Cardio (running and biking) at a lower heart rate (Aerobic zone).

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