Slow, healthy, sustainable weight loss

Answered on August 19, 2014
Created April 08, 2013 at 1:45 AM

I've gone through years of crash-dieting, over-exercising and even low-fat, vegan dieting (shudder). Then when I went on paleo, I over-did carb restriction and ketosis so I messed up my thyroid and gained even more weight. I've recently decided to treat myself wayyy better.

I was hoping to lose around 8 pounds in 14 weeks. My plan involves:

1) Eating 3 meals a day - meat sauteed in coconut oil + safe starch + veggies 2) Gym twice a week - HIIT + weight training 3) Meditation to lower cortisol 4) Walking around in the mall (it counts)

Does anyone have any other hacks I should know about? Anything that makes the weight loss stick or lowers one's setpoint PERMANENTLY? I hate falling off the wagon and regaining.



on April 08, 2013
at 03:06 AM

the mall/. that place is like anxiety and stress central. I would suggest staying out of it to keep the cortisol down.



on April 08, 2013
at 03:00 AM

I just read it too! I've put it into action recently and have never felt better. I wish they had more meal plans/recipes though.



on April 08, 2013
at 02:55 AM

Sleep. Try to go to bed early as much as possible. Especially if you are doing HIIT.

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on April 08, 2013
at 07:23 AM

A few things that have been helping me achieve dietary nirvana:

No snacking. No nibbling. Hard because I cook for a living, but I find that even the little bites here and there between meals only seem to fuel my appetite. I've been a grazing type eater for a long time, so it's been hard to reprogram myself, but it feels great to be losing the feeling like I should be constantly munching something. I think about food a lot less. I feel a clearer definition between actual hunger and just cravings or the desire to eat.

I recently started the 30g of protein within 30 minutes of waking thing and it seems to be working really well for me. I sometimes eat as much as 1/2 my daily calories for breakfast and still feel satisfied with a lighter lunch and dinner. Eating plenty of protein in general as well, I shoot for 100g+ per day for my 135 lbs.

Overcoming the mental hurdles. Enjoying healthy indulgences. Staying accountable to myself, but not beating myself up if I take a few wrong turns. Eventually, those "wrong turns" have ended up being, in fact, healthy indulgences as I embrace better choices. I had to learn to be less obsessively restrictive, as doing that often led me to lose control and really go nuts with unhealthy indulgences.

Cultivating coping strategies for various challenges - social eating situations, restaurants, questions about my diet, etc. It was a big step for me to be able to eliminate the stress from those situations and feel good about how I dealt with them.

Understanding the reality of the "ideal" body. Appreciating what's good about my body.

Focusing on improving other aspects of my happiness, including taking St. John's Wort which, for me, has really helped me deal with some mood issues that caused me to struggle with making good life choices in general.

The big picture of all that is feeling balanced, fulfilled, and happy seeing this all as a positive change to my lifestyle rather than a perpetual state of "being on a diet." At one time I was also looking for the best "hacks" - the perfect macro ratio, foods that would magically fulfill all my cravings, more foods to eliminate, ideal meal timing, helpful supplementation and so on, but in the end meditating on ways to embrace a better overall lifestyle has been the best hack of all.


on April 08, 2013
at 02:30 AM

I think that too much calorie restriction is what causes weight re-gain so losing the weight really slowly is a good idea as you mentioned, probably just make sure you are getting enough protein (15-25% calories from protein) and enough carbs (20-30% calories from carbs) and only only restrict fat calories... I have just read the perfect health diet (really recommend it) and they suggest this. It is because all the vital nutrients you need are in the protein and carbs you eat. So, according to the authors, when you are not getting all the vital nutrients this is when you are more likely to crave more food and to gain back un-wanted weight. They also suggest you never let yourself get beyond slightly hungry, because this is a sign of malnutrition- leading you to again over eat later on.



on April 08, 2013
at 03:00 AM

I just read it too! I've put it into action recently and have never felt better. I wish they had more meal plans/recipes though.


on May 09, 2013
at 06:51 AM

The purpose of most fad diets is to promote rapid weight loss that you can see almost overnight. Develop a healthy and personalized meal plan. Plan your meals in advance. Determine your daily calorie needs. Select smart substitutes for unhealthy sources of fat, sugar, and calories. Sip on low-calorie 100% fruit juice, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis


on April 09, 2013
at 11:09 AM

If you want to lost weight you have to burn more calories than you take in. I really hope you can benefit from these tips.

•Eat foods which contain less carbohydrates and high proteins •Divide your meals into small portions.
•Drink lot of water throughout the day.

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