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
asked byAdam_27 (5)
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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.
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.
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.