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Balancing Carb Intake, Weight Loss, and Exercise

Answered on August 19, 2014
Created July 16, 2013 at 12:15 PM

I am a female trying to lose those last 5 pounds which I gained over the past few months while slipping from paleo. I currently weigh 131 at 5'8 so I really don't need to lose loads or weight... I just want to lose that 5 pounds that I gained recently for aesthetic purposes.

I have never before gone low carb and am wondering if I should try it. My worry is that I workout regularly... I run 3-5 miles 4 or 5 days a week and do pilates and body sculpting classes a few times a week. I feel that this routine makes me healthy and keeps me toned.I am looking to get more toned while losing the 5 lbs and am not interested in getting bulky or muscular looking. I currently eat 100-150 g of carbs a day and my calories are always under what they should be but this weight is stubborn and has been stuck here for a month no matter what I seem to do. Any suggestions? Would low carb help me achieve my goal or would it interfere with my workout routine? I have read all of the typical suggestions like cut fruit and nuts and although I do not eat these much, I have not made an effort and eliminating them completely either. I currently eat a lot of salads with protein, veggies in oil, steak and tuna etc.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 16, 2013
at 02:53 PM

I concur with AlohaSpeck in regard to getting bulked up. Your genetic potential determines that (absent taking steroids), not how much weight you lift nor the frequency of the lifting.

C45d7e96acd83d3a6f58193dbc140e86

on July 16, 2013
at 01:51 PM

How do you know how many calories you burn? Are you in a metabolic chamber? How do you know what your body does with the calories you consume?

2e777bbcd49262eb31a24f821abec6bc

(1974)

on July 16, 2013
at 01:34 PM

I feel completely healthy but will feel more comfortable with my body if I am back to my normal weight. I am not used to carrying around the extra weight so my clothes fit tighter and it seems uncomfortable.

Eed7dabde3d61910685845e04605267f

(2934)

on July 16, 2013
at 12:54 PM

Does it really matter how much you weigh? How do you feel? How do you sleep? For me these things are more important than what 'aesthetics' or 'that last 5 pounds'...

  • 2e777bbcd49262eb31a24f821abec6bc

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3 Answers

2
C45d7e96acd83d3a6f58193dbc140e86

on July 16, 2013
at 01:55 PM

From what information you have given, it seems that due to the amount of exercise you participate in, you probably have high cortisol levels, which tries to prevent the body from burning excess fat. This will sound counterintuitive, but I would recommend running less for a little while so your body is producing less stress hormones, and/or eating a little more. For your activity level, you don't need to cut carbs anymore. If you do, you will lose a few lbs of water weight from having less stored glycogen, but that won't help you. And it will come back as soon as you eat carbs again. As for working out, do some high intensity activies, and less of the low slow stuff, and see what hormonal response comes out of it. Weight is controlled by hormones more than it is by anything else.

1
Ca2c940a1947e6200883908592956680

(8574)

on July 16, 2013
at 02:41 PM

If you are maximising your nutrition by your food choices, and are getting everything you need for good health, exercise performance and recovery, then simply you can play with two elements. Reducing your fat calories and/or intermittent fasting.

  • The amount of fat you consume: since fat is the where you would be getting the largest portion of your calories from (i.e. 65%), you could simply reduce this. The point being that if your body needs any further lipids, it can take this from your stores.

  • Choose one day a week to do a 24 hour fast. i.e. Eat dinner at 7pm, and then fast through until dinner (7pm) the following day. This way you always eat one meal on your fasting day, without having to restrict yourself on any other day, and producing a useful and manageable calorie deficit.

If you are eating well and supplying your body with everything it needs, then you will not feel hungry at a calorie deficit. Couple this with regular exercise that puts load on your muscles (not just cardio, but including some cardio), and you will be in the best place to increase your lean body mass, thus reducing your body-fat mass. The actual goal not "weight-loss".

  • Increase your nutrition
  • Increase your resistance exercise
  • Increase your sleep
  • Decrease your calories

And one last thing, how many girls do you know who are "bulky"? Most people I know try very hard to get "bulky", honestly it's not that easy so you really should not worry.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 16, 2013
at 02:53 PM

I concur with AlohaSpeck in regard to getting bulked up. Your genetic potential determines that (absent taking steroids), not how much weight you lift nor the frequency of the lifting.

-3
2ce9a5466c4bc212fb83d4767ae65ac0

on July 16, 2013
at 12:56 PM

count your calories!

C45d7e96acd83d3a6f58193dbc140e86

on July 16, 2013
at 01:51 PM

How do you know how many calories you burn? Are you in a metabolic chamber? How do you know what your body does with the calories you consume?

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