1

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Great success so far, now at a relative stand-still. Please help!

Answered on August 19, 2014
Created September 24, 2012 at 2:16 PM

Hi All,

I've searched all over for a situation like mine but I can't seem to find one that fits. So here's my story and I apologize if a situation like mine has already been addressed.

In June 2010 I weighed ~325lbs. I eased my way into a paleo diet and exercise regimen over the course of several weeks prior to and throughout June 2010. I'm glad to say I now weigh ~190lbs (~6ft tall, Male, btw). My bodyfat percentage, according to both online calculators using the standard measurements, and an Omron HBF-306C, is ~16%. I've been stuck at this current weight for several months, though admittedly, I don't know with certainty the body fat percentage as I have only recently been keeping track do to this seeming plateau. I've been using myfitnesspal.com to keep a food log for about a month now and I have really tightened up my diet in an attempt to re-stimulate fat loss.

I eat under (many days WAY under) 100gr carbohydrates daily. I shoot for ~1800 calories, but I don't really buy the "calories in, calories out" idea since I never tracked a calorie before getting a myfitnesspal.com account and I ate however much I wanted before (and lost 135lbs doing it). I'm only tracking calories now, as I experiment trying to get over this break in weight (fat) loss. I only ever guesstimated the carb intake. If I had to estimate it, I would say I eat about 80% meat, 19% veg and 1% of whatever else.

My exercise regimen is rather light. I do moderate weight lifting for about a half-hour, twice a week. I walk around town (sidewalks and such) ~3.5 miles @ ~3.5mph, three days a week and usually do a weighted (~40lbs) hike of about 4 miles (takes about ~1hr 15m, usually), on the weekends, usually on Saturday. It should be noted that aside from these activities, I am completely sedentary, working a deskjob. Also note, I broke my ankle in mid-July this summer. I gained no weight despite not being able to exercise effectively and not really altering my diet. I would normally be sprinting once a week but my ankle still isn't really up to the high impact sort of activity... That, and I have an extreme fear of rolling it whilst running barefoot ;).

So the questions:

Have I given the calorie restriction a fair enough shot to decide it's working? If I have, what should I change, if anything? If I haven't, should I keep going the way I am or should I tweak things some how?

Lastly, I think I MAY still be burning fat just painfully slowly... like, fractions-of-a-pound-a-week slowly. Maybe this is the best I can hope for?

Thanks in advance, Adam

E060e3d404913f3604730e06ce003df4

(5)

on September 24, 2012
at 06:24 PM

Thanks for the input. I have weighed myself nearly everyday for the past 2 years but I would not call myself a, "slave to the scale." I have used the information strictly to see trends. Actually, I could not care any less about the numerical value displayed for my weight. I am concerned more about the number for body fat, though. Not because I feel like I need to be at a certain number but rather that the number I am currently at, is an indicator that I have weight to lose. Having said that, I'll certainly take your advice into consideration. Thanks again!

Cf416725f639ffd1bb90764792ce7b8a

(2799)

on September 24, 2012
at 06:07 PM

If it's one of those last bit of fat problems you could try the body building forums on cutting, last 10, etc. Lyle McDonald has some good stuff there as well.

E060e3d404913f3604730e06ce003df4

(5)

on September 24, 2012
at 04:59 PM

Thanks for the response! I am aware that there is no real easy way to accurately measure bodyfat and that these devices are not ideal. However, I will say that there is no possible way I'm at a bodyfat percentage that would be considered "normal". I have a very visible layer fat over my stomach and a good deal on my chest, sides and back. I'm certainly no lean-looking athlete, though I was hoping against hope to end up that way someday.

51c66d8a6f3005628535a50a950b1c61

(1003)

on September 24, 2012
at 02:44 PM

I do not have any advice for you...but I did want to congratulate you on your amazing weight loss. Great job!!

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4 Answers

1
F9638b939a6f85d67f60065677193cad

(4266)

on September 24, 2012
at 10:09 PM

You freaking lost 135lbs and you have not gained any of it back. That's an amazing achievement right there. And you are still losing weight. Also an amazing thing. The secret nobody ever admits is how slow the weight loss is once you are so close to the goal. The other secret is that sometimes the goal is too low. I'd suggest doing more weight lifting to change your body composition and forget about weight loss for now.

0
366c23d69eadce094a2b22299c58a424

(2988)

on September 24, 2012
at 09:33 PM

I just answered a calorie counting question elsewhere, but will add here that just because you lost lots of weight while eating what you wanted, it doesn't mean you'll ever be able to get to your ideal weight doing the same. Maybe you will, I don't know -- from what I can see here, some people do, some people don't. Personally, I lost most of the weight I wanted to, never was able to get rid of the last 5 pounds, got tired of waiting, and counted calories until I figured out the exact mix of calories & exercise necessary to get to my ideal weight.

Now, as soon as I put on a few pounds, I go right back to calorie counting, and then I lose the weight again quickly. Hopefully, some day my "set point" will adjust accordingly and I can stop counting, but until then, I'm a believer.

0
Cc3ce03985eac5ebcbb95fc2329f13b0

on September 24, 2012
at 05:42 PM

You sound like me, exceptin' that I have lady bits. I started at 325, too.

I have stalled/plateaued several times in the last 1.5 years. And yeah, I pay attention to calories. I work out a bit more. I am currently stalled at 210, and I would like to lose another 30ish more.

There are several things that I think might be going on. 1. Your body might be trying to establish a new "setpoint", that is, a weight at which it is comfortable and views as normal. I think that the body might do this from time to time during weight loss, and we just have to wait it out. It is a huge weight loss, so the body does need to adjust. 2. I read an article awhile ago that suggested that fat cells that lose fat often attract water and hold it, losing it in a whoosh at a later point. Your body could be doing that, so you HAVE lost fat, but you're holding more water. 3. Your body has just adapted to the calories/exercise you do, it has balanced everything perfectly, and you need to change it up somehow. A bit of IF (not tons), adding some more intense exercise once a week, whatever works for you.

Whatever, don't become a slave to the scale. Feel great about what you have already accomplished. One thing I have had to adjust is the realisation that I have built a lot of muscle, especially on my legs, and so I have to adjust what I originally thought would be my end weight, because I would have to lose muscle to weigh that. And I would rather be 170-180 with muscle, than 130-140 without.

E060e3d404913f3604730e06ce003df4

(5)

on September 24, 2012
at 06:24 PM

Thanks for the input. I have weighed myself nearly everyday for the past 2 years but I would not call myself a, "slave to the scale." I have used the information strictly to see trends. Actually, I could not care any less about the numerical value displayed for my weight. I am concerned more about the number for body fat, though. Not because I feel like I need to be at a certain number but rather that the number I am currently at, is an indicator that I have weight to lose. Having said that, I'll certainly take your advice into consideration. Thanks again!

0
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on September 24, 2012
at 04:46 PM

Don't assume 27 dollar fat monitors are accurate.

If you're that worried get underwater weighing.

E060e3d404913f3604730e06ce003df4

(5)

on September 24, 2012
at 04:59 PM

Thanks for the response! I am aware that there is no real easy way to accurately measure bodyfat and that these devices are not ideal. However, I will say that there is no possible way I'm at a bodyfat percentage that would be considered "normal". I have a very visible layer fat over my stomach and a good deal on my chest, sides and back. I'm certainly no lean-looking athlete, though I was hoping against hope to end up that way someday.

Cf416725f639ffd1bb90764792ce7b8a

(2799)

on September 24, 2012
at 06:07 PM

If it's one of those last bit of fat problems you could try the body building forums on cutting, last 10, etc. Lyle McDonald has some good stuff there as well.

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