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Not losing weight...help?

Answered on October 14, 2013
Created October 13, 2013 at 3:46 PM

So I'm 5 foot 3, 108 lbs and embarked on the 21 Day Sugar Detox, level 1, 3 weeks ago after eating a conventional healthy diet for years (nonfat Greek yogurt, oatmeal, lots of fruit, egg whites, etc). My only "cheat" has been a spoonful or two of all natural peanut butter. Other than that, I've been sticking to lean meats, nuts, eggs, bacon, 1 green tipped banana, lots of veggies and no starches (not even carrots). I wanted to put an end to my sugar addiction, but also started this process to help jumpstart weight loss. My goal weight, which I've talked over with my doctor (who encouraged me to go paleo in the first place!) is 100. Why aren't I losing weight? I'm pretty active and get some exercise everyday. I probably average 1600 or so calories a day and burn another 400

2a6025992746ff6cd4ffb6ccf0aa03fc

(60)

on October 14, 2013
at 04:32 AM

You also don't seem to understand that lowering body fat does not necessarily mean lowering weight. Two people at 110lbs can have different body fat percentages and look different. If you want to look lean, it would be healthier for you to ignore weight and concentrate on increasing muscle mass, and MAYBE reducing body fat a bit bearing in mind what is healthy for women.

Take a look at this page: http://www.leighpeele.com/body-fat-pictures-and-percentages

2a6025992746ff6cd4ffb6ccf0aa03fc

(60)

on October 14, 2013
at 04:31 AM

Please note that I have assumed you are a woman due to your height.

Just so you know, essential body fat for women is around 10-13%. Female athletes may reach around these figures, up to about 20%. Most sources quote 14-20% body fat for female athletes. They look very lean.They are! For fitness it's more like 20-25% - note that they still look very lean. The numbers you are aiming for are very very low. You seem to have some misguided ideas about what body fat percentage is healthy for women. It is not the same as for men.

2a6025992746ff6cd4ffb6ccf0aa03fc

(60)

on October 14, 2013
at 04:31 AM

I never said you were skinny fat?

Having a low body fat doesn't necessarily mean you have a lot of muscle. It can mean you just don't have a lot of fat! And of course that's what you were like at 94lbs!

You are obviously determined to do this, which is fine. It's not necessary and it's not likely to be good for you, but you seem to know all that and still want to do it.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 04:10 AM

JenJen, I don't mean to be rude, but I'm hardly skinny fat. I want to lose the fat that I've gained over the last year or so...but when I was 94 lbs, I had my body fat percent determined to be 8.5%. I was essentially pure muscle. I'm not a distance runner with little muscle tone. I exercise hours a day and little is aerobic. In addition to my training, I do intense pilates and lift light weights. I haven't had my body fat percent taken recently, but I estimate it's around 14-16%. Of course I'd like to get that back down to 10% or so

2a6025992746ff6cd4ffb6ccf0aa03fc

(60)

on October 14, 2013
at 04:05 AM

FWIW when I googled, I found numerous other figure skaters (mostly beginners) asking online for similar advice on weight loss. Many of the people replying to them were pointing out how appearance can be deceptive (e.g lean does not mean less than 100lbs) and how they themselves actually weighed more than the question asker's goal weight and that they performed very well.

2a6025992746ff6cd4ffb6ccf0aa03fc

(60)

on October 14, 2013
at 04:02 AM

Well in that case you don't actually need to lose weight. You need to increase your muscle mass, which will in fact make you gain a little. You will lose some fat but if you do it properly, it will not be more than is healthy. Your increased muscles will make you appear leaner and firmer. They will also make you stronger so you will be a more capable skater.

As I said, if you look at female athletes you will see that they are lean but more often than not they weigh more than you think. It's the muscle.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 03:58 AM

It comes down to aesthetics. To perform well and LOOK good doing these moves, you must be lean. It's not just about performance and getting the ball in the hoop or jumping high...it's artistic and aesthetic

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 03:22 AM

Ryan, I appreciate your attitude. Of course it's not the healthiest weight, but right now, I'm training for performance, not just health. When I "retire", I'll be happy at 110-130 or wherever my body chooses to settle within a healthy range, but right now, I'm sticking to your "live like a tiger". I like that saying

2a6025992746ff6cd4ffb6ccf0aa03fc

(60)

on October 14, 2013
at 03:15 AM

Oh no those stupid other women and their desire for women to be healthy...

P.S replying now working? Crazy.

F69da86ad5ad986a09c73abd757863a1

(127)

on October 14, 2013
at 03:12 AM

Are you focusing on nutrient timing? Carbs/protein on workout days and fat/protein on your off days?. Hopefully you're not eating a bunch of carbs on your off days as your body won't need the quick energy and will be detrimental to your fat loss goals. Off days are a good chance to ensure you are getting in your "healthy" fats. Also, don't let these other women get in the way of you reaching your dreams! Achieve your goal, then put a few pounds back on and get to your healthy weight! Better to live like a tiger for one day than a sheep your whole life!

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 02:43 AM

I understand where you're coming from, but this is a field I'm passionate about. This is a dream. I have worked so hard and sacrificed so much for this. To fail at it simply because I'm struggling to control my weight is just not an option

I don't plan to get under 98 or so ever again. Right now, I'd be happy with a range between 98-102. I'm not trying to disregard your concern, and I realize many paleo women are all about accepting their reproductive fat and the fact that women carry more fat than men. But there are also athletes who turn to paleo

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 13, 2013
at 10:30 PM

I understand that this seems very small for the average person, but I can tell you at 5'3, 90-105 is an acceptable range in this field. Before I started struggling with my weight about a year ago, I was around 90-93 lbs for about 2 years and performed well athletically

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 13, 2013
at 10:29 PM

I generally try to eat a bit more on my day off, so it's a total "rest time"; Little movement and more calories

7904c7276d7e48f1be887fabd263bfd9

(300)

on October 13, 2013
at 05:15 PM

heavy weights(relative to you) in any fashion you like. or even using your own body weight in exercises.(pushup,pullup,ect.)

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 13, 2013
at 04:39 PM

My exercise isn't aerobic in general, and I do some light weights. What kind of weight lifting would you recommend?

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13 Answers

0
Fff45b4f5145b99f68567a80337f8e5d

on October 14, 2013
at 09:07 AM

If you are not losing then it is clear you are lacking something may be unknowingly, you have to watch it and find out. or you can go with any hardcore exercise which will take you to cross your weight loss plateau.

for more and detailed information about weight loss and its different levels visit

http://www.consumerhealthdigest.com/weight-loss , which will guide you through your weight loss journey.

0
Medium avatar

on October 14, 2013
at 06:16 AM

As a figures skater you WILL need a lot of strength in your legs, the girl in the picture does actually not look to have the legs of a figure skater.

If your hormones are out of order you will probably not be able to loose weight no matter what you do. Your metabolism is probably already set to starvation mode. Cutting more calories will only make it WORSE!

I've been competing in Fitness and Bodybuilding so I know all about having to be at a BF way too low, won't argue with you on that point. But thing is when hormones get out of balance you will not be able to loose fat weight, the body will stick to the fat and use muscles as fuel and that's for sure not what you want when you need to be able to perform.

What you need to do is to get your endocrine balance back, since you're already Paleo I guess you have already abandoned almost everything not organ and most of all all sweeteners (never ever use them, if your hormones are sensitive there's a high chance they will make you insulin resistant).

Instead of loosing weight try to eat just a little little bit more every second day, increase the calories slowly so that you won't gain weight. Try mainly to add fats first, when you've been up on a higher level for a few weeks without gaining or just gaining a little you can turn those extra calories into protein or a little carbs. Stick to the same amount of calories and let the body adjust. When it's steady raise again. With the heavy amount of training you probably need around 2000 kcal. Let it take it's time to reach this goal. And most of all measure your waist, don't look to much on the scale. When you can eat around 2000 kcal a day stick to that amount for some time before you slowly starts cutting back. Let the weightloss take it's time. Make it a year of competition and just practice, when you go back to compete I'm sure you will perform sooo much better than before!

BTW how old are you?

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on October 14, 2013
at 05:19 AM

I don't know who that person in the pic is, but I wouldn't be able to tell you her body fat percentage or weight. It can be tricky to tell. I also can't tell you how healthy she is, how much energy she has, etc. It's actually nothing to with loving your body! It's about being healthy. As an athlete, why do you want to reduce your strength and energy? It just makes no sense. Actually the point I was making is that one person at 110lbs could have less muscle and more fat and would appear less thin. But another at the same weight could have more muscle and less fat and appear much much leaner. And you don't have to look like a bodybuilder! The link I sent you probably didn't help your impression of that, but actually women can have a lot of muscle and not look like that. I wish you the best in all you do. I am not arguing with you for no reason. Believe it or not, but I am actually giving you advice which is more likely to improve your performance in the sport you want to be good at. I'm going to try to leave it at this. I've given you some information about body fat and health. I've told you that you can make yourself look leaner without losing weight and that a lean look can be achieved without endangering your health. What you do with that information is up to you. If your only goal is to lose weight and you don't care about anything else, than you can eat less and exercise more. Yep, if you do it consistently you can break through your bodies attempts to keep you healthy. Lots of people starve themselves to incredible levels of thinness. It's a stupid idea, but if you just want weight loss advice then I think you already know what to do!

0
Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 04:49 AM

971555_10151756871717766_954238224_n.jpgTo be clear:

Yes, I understand this is not "loving my body the way it's really meant to be and embracing my womanly curves" and all that. I understand that. I realize to people not involved in this field, the thinness I'm aiming for is really remarkably low. I realize someone can be 110 with pure muscle and be, say, a size 4, and someone with less muscle could very well be a size 0. I get that. This is the kind of look I'm going for (see attached picture). I did not reduce my exercise when I gained 15-20 lbs, so I feel the added weight is pure fat. I have not increased my conditioning to an extent that this weight gain would result from added muscle, and I can no longer fit my clothes. My bra size has also gone up. This is fat I have gained, not muscle

I'm not trying to look like a bodybuilder or figure competitor. I want to be very lean with toned legs and virtually no body fat. I realize you don't agree with this and will continue to argue that you know what is required of my sport and everything, but telling me it's not healthy isn't going to change my goal. I still do not menstruate at my current weight because my body fat is low and my exercise levels have thrown off my hormones. I have spoken to multiple doctors and nutritionists on the matter and all acknowledge that while it's not ideal for long-term health, it's common in high level athletes and generally unavoidable.

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on October 14, 2013
at 04:32 AM

Please note that I have assumed you are a woman due to your height.

Just so you know, essential body fat for women is around 10-13%. Female athletes may reach around these figures, up to about 20%. Most sources quote 14-20% body fat for female athletes. They look very lean.They are! For fitness it's more like 20-25% - note that they still look very lean. The numbers you are aiming for are very very low. You seem to have some misguided ideas about what body fat percentage is healthy for women. It is not the same as for men.

You also don't seem to understand that lowering body fat does not necessarily mean lowering weight. Two people at 110lbs can have different body fat percentages and look different. If you want to look lean, it would be healthier for you to ignore weight and concentrate on increasing muscle mass, and MAYBE reducing body fat a bit bearing in mind what is healthy for women.

Take a look at this page: http://www.leighpeele.com/body-fat-pictures-and-percentages

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on October 14, 2013
at 03:46 AM

Can I ask something? I hope you will see that I am trying to help you achieve your dream (figure skating) and I'm not just picking a fight. How did you pick your weight goal? Is this something that your coach asked you to do? Do you have to be a certain weight to get into a certain category? Are you trying to make some of the movements easier for yourself by reducing bodyweight?

The reason I ask is that you keep talking about how your weight loss will improve your performance, but I wonder if that is true. At certain weights, losing some weight will indeed help you to move faster and will also make it easier for you to lift your body. But that doesn't extend to people who already very slim - you will simply not keep getting a benefit from losing weight. If you get a to a weight that is too low for your body, you will feel weaker and more tired. You will lose muscle as well as fat when you aim for this weight, in fact probably you will lose muscle first as your body fights to keep at least a tiny bit of fat. I would have thought this would worsen your performance. Your metabolism will likely reduce, as when you restrict your calories to reach this weight your body will dig it's heels in and slow everything down in order to stay where it wants to be.

If you are trying to improve your ability to hold certain postures, do jumps, etc. why not increase your strength rather than trying to lose weight? As you increase your muscle mass, you will likely gain a bit of weight, but you will remain the same size or even look smaller. Despite increasing weight a bit, you will find the moves easier to do as you will be stronger.

If on the other hand the goal weight is a number picked out by your coach, maybe you should talk with him or her about how it may not actually improve your performance. It will be likely to make you feel lethargic and you will find training sessions harder and less enjoyable. I don't know much about figure skating, but a quick google seems to indicate to me that your current weight is not too heavy as it is and I'm not sure why it needs to be less?

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 04:10 AM

JenJen, I don't mean to be rude, but I'm hardly skinny fat. I want to lose the fat that I've gained over the last year or so...but when I was 94 lbs, I had my body fat percent determined to be 8.5%. I was essentially pure muscle. I'm not a distance runner with little muscle tone. I exercise hours a day and little is aerobic. In addition to my training, I do intense pilates and lift light weights. I haven't had my body fat percent taken recently, but I estimate it's around 14-16%. Of course I'd like to get that back down to 10% or so

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 03:58 AM

It comes down to aesthetics. To perform well and LOOK good doing these moves, you must be lean. It's not just about performance and getting the ball in the hoop or jumping high...it's artistic and aesthetic

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on October 14, 2013
at 03:13 AM

Argh dunno why the stupid reply button isn't working! Just want to say that muscle weighs more than fat so athletes are actually likely to be heavier than they look. And female atheletes DO have to be careful about overtraining and losing too much fat as it can mess up their hormones. As I said, up to you. Be careful. I am surprised that you have to stick within weight guidelines that are unhealthy. I would have thought coaches would not be allowed to ask you to do that.

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on October 14, 2013
at 01:33 AM

Cannot reply direct to your comment so I am making a new answer.

I am 5, 3" and I have been 100 lbs and less. It was not healthy.

I understand that this is something your job is asking of you, but personally I don't think it is a good thing for you to pursue. Up to you though I guess, so best of luck.

Btw in general people following a paleo lifestyle are interested in health and part of the more general paleo movement especially for women has been the pursuit of strength and vitality over extreme thinness. So I am not sure how much support you will find here for pushing your body to an extreme.

And I'll say it again - your body may well be resisting your attempts as it is happier and healthier at your current weight. Sure it is possible to lose more . but you will be working against your body and what is good for you. Doesn't matter if your job tells you to do it.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 14, 2013
at 02:43 AM

I understand where you're coming from, but this is a field I'm passionate about. This is a dream. I have worked so hard and sacrificed so much for this. To fail at it simply because I'm struggling to control my weight is just not an option

I don't plan to get under 98 or so ever again. Right now, I'd be happy with a range between 98-102. I'm not trying to disregard your concern, and I realize many paleo women are all about accepting their reproductive fat and the fact that women carry more fat than men. But there are also athletes who turn to paleo

0
21b36b3de8ff31b0d41e7f0f4b5c1e03

(1688)

on October 13, 2013
at 09:38 PM

100 lb at 5'3" would have you at a BMI of 17.7. Figure skater or not, that is underweight and quasi-anorexic. Weight loss is not what you need.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 13, 2013
at 10:30 PM

I understand that this seems very small for the average person, but I can tell you at 5'3, 90-105 is an acceptable range in this field. Before I started struggling with my weight about a year ago, I was around 90-93 lbs for about 2 years and performed well athletically

0
F69da86ad5ad986a09c73abd757863a1

(127)

on October 13, 2013
at 04:55 PM

Are you scheduling higher calorie days mixed into your low calorie days? When dieting over an extended period of time your body will develop resistance. A strategic re-feed about once a week sparks fat loss in many individuals. If you are active and restricting calories, this effect will be even worse as your body is trying to hold onto all the extra energy it can as it thinks you are in a famine situation (because you are limiting calories). Dr. Laybe Norton talks a lot about metabolic adaptation that you might want to look into...hope this helps

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 13, 2013
at 10:29 PM

I generally try to eat a bit more on my day off, so it's a total "rest time"; Little movement and more calories

0
Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 13, 2013
at 04:34 PM

I'm a figure skater, so I need to maintain a low body weight

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on October 13, 2013
at 04:23 PM

Why are you trying to lose weight? You are at a low weight (still healthy) for your height already. Your body is probably resisting your attempts to lose weight as it wants to hold onto your little remaining fat as it needs it to be healthy.

0
Medium avatar

(238)

on October 13, 2013
at 04:07 PM

Weight lifting program would probably be your best bet. You are hardly overweight. Sounds like a tune up is in order.

Fa51f2da1ed61c1177813672b07fe7a5

(20)

on October 13, 2013
at 04:39 PM

My exercise isn't aerobic in general, and I do some light weights. What kind of weight lifting would you recommend?

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