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6 weeks into Paleo, gaining weight...

Answered on March 13, 2014
Created February 11, 2014 at 12:17 PM

I am in my 6th week of Paleo and 6th week of daily 30 min gym sessions (after not having worked out for a year). I am 32, petite, weigh 149 pounds and am 168cm tall. I've gained weight in the last 6 weeks. Whats the problem?

9fea74f20474786fdf27781990556570

(68)

on February 12, 2014
at 11:33 AM

Try getting in some strength exercises. 2.5 pounds is a normal fluctuation. Don't count calories. While not strictly paleo - "The Calorie Myth" by Jonathan Bailor is a good book with tips about food quality, nutrient density and some easy strength exercises and some good tips on how to do interval training.

9fea74f20474786fdf27781990556570

(68)

on February 12, 2014
at 11:30 AM

What kind of fruit - try lower sugar berries over bananas. Wine could be undoing some of your work - try clear liquor (tequila, vodka) with soda water instead (or skip it). are you getting enough fat? are you overdoing it in the gym? Are you just paying attention to the scale? Are you measuring your waist, using a caliper?

A077583d69cd162d58631563ce349431

on February 12, 2014
at 11:00 AM

The ham for sure, and potentially the chicken/tuna. Sodium is used to keep deli meats fresh for longer.

830eacd443b8d6b123d940a28c2f9fec

(0)

on February 12, 2014
at 10:41 AM

Hi Annie,

Deli salad = We have a workplace canteen where you choose different ingredients (all raw vegetables and/or protein in the form of skinless deboned chicken, tuna, cubed ham or boiled eggs) to make up a salad. I dont add salad dressing. A typical salad for me is normally a serving of boiled egg, a serving of cherry tomatoes, a serving of lettuce, a serving of cucumber and a serving of ham. Where does the sodium come in?

Thanks

A077583d69cd162d58631563ce349431

on February 12, 2014
at 10:26 AM

Deli "salad"? Is that something you eat? Because that might explain it. This stuff is FULL of sodium, which causes ... water retention.

Other than that, you might not have to count calories as such, but maybe write it up and calculate it for a few days to get a rough idea where you're currently at.

F291857fa12a0291688ea994343156dc

(720)

on February 12, 2014
at 04:49 AM

I would agree on the suggestion of backing off on the exercise to every other day BUT based on the OP's followed up 'answer' that listed what she eats... I seriously doubt she's over eating. My SWAG (& I'll follow up on this comment by posting an 'answer'), the OP is excercising too much and not eating enough.

141c6b3d5e9506dd93881e3f9737f297

(55)

on February 11, 2014
at 03:35 PM

added muscle perhaps? what does the mirror sa

954c05786196926de7f5f73ace6da28b

(0)

on February 11, 2014
at 12:29 PM

Detox weight loss tea=Dandelion root tea

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10 Answers

0
2699775773a7daff301619c167e11e8a

on March 13, 2014
at 05:42 PM

If you're workouts are purely aerobic (treadmill/bike etc) then you're not going to lose body fat efficiently. You're better off using the treadmill/bike for a warm up then begin some anaerobic short duration exercises such as plyometrics, full body weight movements and calisthenics. These will burn energy (fat sources) in your body quicker. Your workouts will be harder but your gains will be more noticeable. Also I'm not sure what your ultimate goal is with switching to a Paleo diet? May need some minor tweaks in your plan but nothing that should be alarming.

0
3fad84c6627ed9a26e05427d58e061ab

on February 12, 2014
at 12:35 PM

I agree with all the other posters - you need to treat this as an experiment measure, then make a change and monitor results. The only other comment I would make is you make no mention of fats (health saturated fats and MUFAs). I assume you must eat some but check you macro nutrient balance to make sure you are getting enough healthy fats such as nuts, avocado's, olive oil, coconut oil and fatty meats.

Hope that helps,

JamieT

0
830eacd443b8d6b123d940a28c2f9fec

on February 12, 2014
at 10:19 AM

Thanks for all your feedback. Cutting back on the exercise doesnt make sense to me, I'm probably one of the most unfit people alive since that daily 30 minute session only incudes 15 mins on the bike and 15 mins on the treadmill (fast paced walking, sporadic 2 min jogging). I cant believe that that is too much exercise? A bit of background on my fitness level, I went to gym for 3 months in 2010. And started again 6 Jan 2014. Thats it, no other exercise.

Fruit is easy to eliminate, I dislike it anyway :)

Here are my stats from the BMI calculator, if it helps at all:

Weight: 149 lbs

Height: 5 ft 6 in

Waist: 39 in (my only problem area, at the moment completely out of proportion to the rest of my build)

Age: 32 (female)

BMI: 24,1%

WthR: 59,1%

Body Fat: 48,9%

BMR: 1463

Amount of weight gained in the last 6 weeks is not much but still a bummer, its 2,5 lbs approximately.

I've never calorie counted before, it seems labourius (how does one count the calories in a deli prepared shredded salad with 7 different ingredients?).

Isn't the answer just a simple as waiting another month or two to get better results?

Again, thanks for all the feedback.

830eacd443b8d6b123d940a28c2f9fec

(0)

on February 12, 2014
at 10:41 AM

Hi Annie,

Deli salad = We have a workplace canteen where you choose different ingredients (all raw vegetables and/or protein in the form of skinless deboned chicken, tuna, cubed ham or boiled eggs) to make up a salad. I dont add salad dressing. A typical salad for me is normally a serving of boiled egg, a serving of cherry tomatoes, a serving of lettuce, a serving of cucumber and a serving of ham. Where does the sodium come in?

Thanks

9fea74f20474786fdf27781990556570

(68)

on February 12, 2014
at 11:33 AM

Try getting in some strength exercises. 2.5 pounds is a normal fluctuation. Don't count calories. While not strictly paleo - "The Calorie Myth" by Jonathan Bailor is a good book with tips about food quality, nutrient density and some easy strength exercises and some good tips on how to do interval training.

A077583d69cd162d58631563ce349431

on February 12, 2014
at 10:26 AM

Deli "salad"? Is that something you eat? Because that might explain it. This stuff is FULL of sodium, which causes ... water retention.

Other than that, you might not have to count calories as such, but maybe write it up and calculate it for a few days to get a rough idea where you're currently at.

0
F291857fa12a0291688ea994343156dc

(720)

on February 12, 2014
at 05:01 AM

OP.... at first look, I'd agree that you're not over eating but doing a bit of energy input accounting (count calories for a week or so) yeah it sucks but numbers matter.

My SWAG (as noted in a comment), I'm thinking you;re exercising too much and not eating enough.

You can approach this scientifically (gather some data on your current status & make small changes) or you can "swing for the fence"... take your best shot at making a number of changes all that once.

I'm more of a science guy so I recommend collect the data, then make a change.

The first change after some calorie counting, I would suggest is cut your workouts to every other day. Then dial back on the fruit or eliminate it. I'd consider adding some beef to your diet.

The unfortunate truth is that men lose fat easier than women.

You mention that you've gained weight over the last weeks... how much are we talking about? A few pounds? 5? 10? How are your clothes fitting? Have you lost any inches on your waist?

check out http://home.fuse.net/clymer/bmi/

I'm a huge fan of waist to height ratio much better than BMI. Waist to height attempts to model a person's 'shape' and gives an indication of fat vs lean.

0
8fc1d7a8dc2318f960450a0de632bfe6

on February 12, 2014
at 03:37 AM

How do you know you don't over eat? I found when I first went paleo that I gained a bit so I started tracking my calories and realized I was eating waaaay more than I needed to. Ghee, coconut oil, red meat all equal a lot of calories. Once I scaled back on my calories the weight fell right off. I'd track and measure portions to make sure you get an accurate count.

Also, I'd back off on the exercise. I'm also 32 and have found that every other day is the perfect amount for me. I do about 30 min of cardio (usually HIIT) and 30 mins of weights and that seems to keep my weight stable and make me feel great, without taxing my body.

F291857fa12a0291688ea994343156dc

(720)

on February 12, 2014
at 04:49 AM

I would agree on the suggestion of backing off on the exercise to every other day BUT based on the OP's followed up 'answer' that listed what she eats... I seriously doubt she's over eating. My SWAG (& I'll follow up on this comment by posting an 'answer'), the OP is excercising too much and not eating enough.

0
Medium avatar

(238)

on February 11, 2014
at 06:56 PM

Daily gym sessions can be doing in your weight loss goals. I've found in the past that if I cut calories and pushed myself to the limit with exercise I'd lose weight fast. Never kept it off that way however as it is usually unsustainable and bad for the body. Track your calories for a bit, most people don't realize how much they take in without tracking. Consider very modest exercise just to keep yourself moving and light easy weights until you start dropping the pounds.

0
A077583d69cd162d58631563ce349431

on February 11, 2014
at 05:13 PM

If you start working out it's not uncommon for your body to retain water for a while. Keep doing what you're doing. It should flush out in a few weeks once your body has adjusted. Also, try leaving out the fruit for the time being and double your water intake.

0
141c6b3d5e9506dd93881e3f9737f297

on February 11, 2014
at 03:37 PM

added muscle perhaps? what does the mirror say

0
830eacd443b8d6b123d940a28c2f9fec

on February 11, 2014
at 01:16 PM

HI CS101, here's my eating plan:

- 4 bottles of 500ml water throughout the course of the day, all days of the week

- no sweets whatsoever

- no dairy

- no pasta, no rice, no potatoes, no bread (no carbs beides those in some vegetables)

-1 or 2 serving of fruit per day, either solid or blended

- 4 to 6 servings of vegetables per day

- 3 servings of proteing per day (normally either chicken, or eggs, ostrich or bacon)

- alcohol consumption (wine only) only during weekends, roughly 2 glasses a day (Friday and Saturday)

I dont overeat.

9fea74f20474786fdf27781990556570

(68)

on February 12, 2014
at 11:30 AM

What kind of fruit - try lower sugar berries over bananas. Wine could be undoing some of your work - try clear liquor (tequila, vodka) with soda water instead (or skip it). are you getting enough fat? are you overdoing it in the gym? Are you just paying attention to the scale? Are you measuring your waist, using a caliper?

0
954c05786196926de7f5f73ace6da28b

on February 11, 2014
at 12:27 PM

Do you overeat? i know some people have that problem and don't even realize it.

How often do you eat sweet desserts?(cakes,cookies,etc.)

Do you think you might need a detox?(toxins can make you fat)

954c05786196926de7f5f73ace6da28b

(0)

on February 11, 2014
at 12:29 PM

Detox weight loss tea=Dandelion root tea

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