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Weight loss plateau - what am I doing wrong?

Answered on October 24, 2013
Created October 23, 2013 at 3:52 AM

It's been about 5 weeks now where I have been grain free, and many many months of being sugar free. The only dairy I have is the milk in my daily coffee. In the first 3 weeks I lost 3 kilograms, but in the last 2 weeks i've only lost a 0.5kg. I'm frustrated! Yes, I've changed my eating to feel better (gluten issue, and to maintain steady blood sugar levels), but I really do want to lose weight too. I am doing interval walk/run session once or twice a week, and a combo of pushups/plank/squats/lunges each day, although it's just a small session. Aside from these intentional exercise times I am on the go all day. I'm eating beef/chicken, eggs, non-starchy veg, some fruit (not every day), some sweet potato or pumpkin, nuts, avo, coconut.

I sleep well (8-9hrs), although have occasional restless legs.

In contrast, my husband, who is eating the same, has lost 10kg in the same time. I know from the past that he loses more quickly than me, but the fact that his has kept at a steady rate has made me wonder why mine hasn't. I'm also feeling a bit tired and overwhelmed at the minute and having trouble with all the MASSES of information out there to work out what I might need to do differently.

I am finding myself light headed sometimes so wondered if I need a bit more carbs or minerals (added himalayan salt and sweet potato daily), but then is this the reason my weight loss has slowed? Or do I feel like that because I have been having some fruit and shouldn't be? I think my husband has less carbs than me so I wondered is that pushing him into the VLCD arena which would account for the difference?

Can someone give me tips to get back to basics and then what to approach first? Exercise more? Reduce protein? Ditch fruit? I have 15kg that I want gone (33 pounds)!

Af23c09c7775e4988fc691a7830dbb7b

(0)

on October 23, 2013
at 08:54 PM

Thanks for the tip!

Paleo tracker says that yesterday I had 1251 calories and in protein:fat:carb that was 27:59:14.

It said minerals were low and my omega 3/omega 6 was way out (12.5:1). Do you have tips for fixing this other than grass fed meat? I'm slowly being able to afford some as I make changes in other areas, but often just have to make do with supermarket rubbish.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 23, 2013
at 02:12 PM

What did your N.D. say or do that helped?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 23, 2013
at 09:00 AM

no probs @Olly.

good to see the 'Convert to Comment' function works, a new function with the new web site software

Af23c09c7775e4988fc691a7830dbb7b

(0)

on October 23, 2013
at 07:59 AM

Oops, thanks. Was wondering what was going on. Won't respond from my phone now!

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 23, 2013
at 07:48 AM

hi Olly, does your device allow you to post comments (ignore this if it doesn't).

I'm presuming this 'answer' was addressing jake? if so, a comment (rather than an answer) will allow you to respond to jake beneath jakes answer...

Af23c09c7775e4988fc691a7830dbb7b

(0)

on October 23, 2013
at 06:57 AM

Thank you. I will keep plugging away. Your male/female analogy is brilliant.

Af23c09c7775e4988fc691a7830dbb7b

(0)

on October 23, 2013
at 04:47 AM

Oops, by the same, I mean same food (adjusted for volume - he has bigger portions than me).

I am 5'8" and 85kg. I will try and work out food composition ratios.

Gosh this is hard. Feel like I'm flying blind with no health professional to turn to. All GPs around me are still very much into whole grains and fresh fruit and veg. It seems there is no hard and fast rule to follow.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 23, 2013
at 04:26 AM

you do need to average a slight calorie deficit over time to lose fat/weight (some may disagree). so it may be worth evaluating that aspect.

"my husband, who is eating the same"...probably goes without saying, but if you are smaller than your husband, you will need to eat less than him...

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6 Answers

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00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 23, 2013
at 06:19 AM

@Olly,

"I know from the past that he loses more quickly than me, but the fact that his has kept at a steady rate has made me wonder why mine hasn't."

Because men's hormonal system is like a melody played on a kazoo, and women's hormonal system is like a symphony played by an orchestra. Fat loss is all about the internal hormonal environment, and your environment is simply more complex than your husband's. That includes what your past hormonal dysfunction from food has done to your body in addition to what's happening now. In addition, age plays a greater role in women's hormonal mix than in men's. I hope you get advice and support from other women on this forum whose experience is similar to yours; there are plenty of them.

You might be on the right track about solving the problem of light-headedness with salt; lower-carb diets are very diuretic and can easily deplete your body of all water-soluble minerals, particularly the electrolytes: Ca, Mg, K, and Na.

Restless leg syndrome can be another symptom of electrolyte imbalance, although it's hard to pinpoint which. If it's just your muscles twitching, that indicates a deficiency of Mg.; add a nighttime supplement or take an epsom salts bath in the evening. If your entire leg jerks, I don't know what that indicates.

Dr. Steve Phinney, author of The Art and Science of Low-Carbohydrate Living, recommends eating as much as 5 *grams* of mineralized salt (grey or pink) per day on a very low-carb diet. So, drink some salty broth 1–2x/day (preferably bone broth), and increase the salt on your food.

I hope this helps.

Af23c09c7775e4988fc691a7830dbb7b

(0)

on October 23, 2013
at 06:57 AM

Thank you. I will keep plugging away. Your male/female analogy is brilliant.

0
Af23c09c7775e4988fc691a7830dbb7b

(0)

on October 24, 2013
at 10:37 AM

Just wanted to say thanks for the input. I'm now using paleo track to journal and evaluate what I'm doing in more detail. When I posted yesterday I was overwhelmed and frustrated but with these comments I'm feeling like I know things I can do/try/watch. I really appreciate the help. This is a very knowledgable and supportive community!

0
00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 23, 2013
at 09:43 PM

@Olly,

The single best food-based source of vitamins and minerals is liver from healthy animals. I put in 1/4 lb. of ground grass-fed liver/lb. of ground beef in my meatloaves, and Cron-O-Meter shows me meeting most of my micronutrient goals. If you're going to spend money on 1 premium grocery food, liver delivers the best return on investment.

0
Medium avatar

on October 23, 2013
at 01:34 PM

You also might be gaining muscle mass. Are your clothes a little looser? That's a better indicator than the weight scale... I've ordered a BIA scale so I can have a benchmark on my body fat/muscle ratio. I also use a tape measure on my belly and notice that my stomach is shrinking (5 inches in 1 month!) whereas my weight has sometimes stayed the same week to week...

0
Be506da155faaa137a34f7548a3bc257

on October 23, 2013
at 12:09 PM

You could also look to a Naturopath for some guidance, perhaps there are some imbalances going on in your gut that need to be rectified. I have been on Paleo for 8 weeks and am down 22kgs. I started seeing a Naturopath 2 weeks in and am feeling so much better for it.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on October 23, 2013
at 02:12 PM

What did your N.D. say or do that helped?

0
Medium avatar

(238)

on October 23, 2013
at 04:26 AM

You don't say your vital stats, other than what you want to lose. I like to plug my daily food intake into paleotracker or cron o meter to see what I am actually consuming, calories/fat/protein/carbs. That gives you some facts to work with. You might for example think you are low carb and high protein and it may not be the case. That would be my starting point. Also don't compare the two of you as you are completely different people so weight loss is not going to be the same.

Af23c09c7775e4988fc691a7830dbb7b

(0)

on October 23, 2013
at 08:54 PM

Thanks for the tip!

Paleo tracker says that yesterday I had 1251 calories and in protein:fat:carb that was 27:59:14.

It said minerals were low and my omega 3/omega 6 was way out (12.5:1). Do you have tips for fixing this other than grass fed meat? I'm slowly being able to afford some as I make changes in other areas, but often just have to make do with supermarket rubbish.

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