11

votes

Spring/summer project. I have 7 months to lose as much weight as humanly possible....Any advice/support appreciated

Answered on September 12, 2014
Created May 01, 2012 at 6:34 AM

My other half is leaving for bootcamp for 7 months starting in mid may. I would like to use this time productively. Otherwise its 7 months of loneliness and depression on top of stressful school stuff. Not to mention the empty home :(

Also the other half has always been wonderful and supportive - never critical. I kinda want to surprise him with something good ;)

I should note that I quit smoking 6 months ago and quit drinking about 2 weeks ago (I started drinking to help quit the nicotine and it kinda became its own problem!). I went from paleo to failio (high sat fat and an ungodly amount of processed crap) during that time so I have some damage to undo. Really this project is so vital to my mental and physical health. On one hand I am getting healthier every day as I detox but also getting worse metabolically every day I am in falio.

My current plan is to move in and out of ketosis. Always sticking to under 100g of carbs but aiming for 50g.I am guessing I really need a full reset. But I also need extra vitamins right now as I heal so I dont plan on going too much lower to vlc. That being said being alone for 7 months has its benefits (doesnt matter how BAD my breath/bo gets because of ketosis).

*Though it doesnt seem really all that paleo to do low carb over the spring/summer. All I seem to want is fruit/berries and fish!! It seems kinda nauseating to be eating all this heavy heavy stuff. I cant imagine our ancestors eating a high fat low carb diet during the warmers months. Wouldnt the animals be super lean after coming out of winter?

I got the exercise stuff planned. Mostly lots of sprinting and picking up heavy stuff. I love swimming so will be doing that too. I already walk several MILES daily as I do not drive and must commute and carry everything the hard way.

Female 5'4 prob 215 but I dont look it. I am the worst kind of fat (apple shape) so my legs and arms dont really show it. I also have a fair amount of muscle from the commute/carry listed above. For example I go grocery shopping once a week at the farmers market and carry home a weeks worth of frozen meat and green stuff on the train and to the house.

Now I plan on coming out of ketosis after this 7 months. As I understand it this isnt really meant to be long term for everyone. If I stay under 150g of carbs and increase slowly I am really hoping I wont just gain it all back and can make the transition.

Ill prob edit this with stuff I no doubt forgot. Thank you

***hey folks sorry it took me so long to respond I couldn't get to the computer for any real amount of time! <3<3<3 It really warms my heart to see all of these wonderful and supportive comments!!

*I do need to work on my sleep. I think it will be way easier with him away because he works until 12:30 am and I tend to stay up so that I can actually see him. I do not have a tv in the bedroom and I plan on just not even watching any at all. I got some beeswax candles to read by=)

*I have found that I enjoy lamb. I guess it wasnt a matter of "heavy heavy food" as much as I just dont think I care for beef overly much. I looked up the stats for lamb and it seems healthy enough=) And its cheaper than other meat at the farmers market.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on May 03, 2012
at 12:08 AM

Plus, as far as I know, there's no mad lamb disease...

11838116de44ae449df0563f09bd3d73

(655)

on May 02, 2012
at 09:52 PM

Yes, your best chance of meeting the goals you stated is counting calories, recording your food, and weighing yourself. Paleo needs to be high fat for an active person maintaining their weight. But too high fat on a significant weight loss diet will often slow of stop progress. Don't go low fat, but know what you're eating.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:35 PM

Oh I do wish I had others who shared my commute. I will see about finding some companions.Also I just bought a soccer ball and now I need some people to play with lol.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:31 PM

Luckily I think I have found something I like. Perhaps the issue was I wasnt trying enough new things and just dislike eating tons of beef. Lamb however seems to be really hitting the spot!!

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:30 PM

the 150 will be at the end when I have lost what I wanted to lose=)

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:29 PM

Thank you for the info I will look into it=)=)

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:29 PM

Thank you. I probably will need to bite the bullet and actually start calculating stuff. Ugh.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:28 PM

I really will look into this. As it is I eat when Im hungry and rarely have structured meals. Not sure if this is good or bad.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:27 PM

When I say as humanly possible I am just exaggerating and being silly. I dont want to be unhealthy and there isnt some sort of prize for brutalizing my body. I would be absolutely fine with a steady 1-2 pounds a week. I guess I also meant more along the lines of how much noticeable change in form there is not just a number. I may or may not try the fasting thing. I already tend to skip meals when Im busy so I may not even have to do it on purpose. I have never had an eating disorder.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:25 PM

I may start a blog=) That would be kinda fun!

F4d04667059bc682540fdfd8b40f13a7

on May 02, 2012
at 01:34 AM

JeezLoise, I eat between approx 6-9pm each night so I never go to be hungry. I started of just throwing this in occasionally (Intermittently!) but I'm now experimenting with doing this everyday - and it's working remarkably well. I've not felt ravenously hungry yet and have felt very energised - and I'm actually losing weight again.

81fca18329e68e227cdfef3857bfef96

(1320)

on May 01, 2012
at 06:52 PM

Definitely lift heavy weights. Strength training is the most important exercise you can undertake. Consider that you will be running a calorie deficit for an extended period of time. This will effect your recovery greatly. Sprinting combined with Strength Training is a lot of wear and tear. I would stick to walking and strength training and see how that affects you.

81fca18329e68e227cdfef3857bfef96

(1320)

on May 01, 2012
at 06:49 PM

I am agnostic on IF as well. The research is unclear if the results are from the fasting or an overall reduction in caloric intake. Definitely not for those with histories of eating disorders.

518bce04b12cd77741237e1f61075194

(11577)

on May 01, 2012
at 04:58 PM

Tuning up my bike today, and stocking up on Clariton to ease me back into bike commuting! I agree that it's an easy way to get in exercise without that "hum-dee-dum gym time, boring" rut it's easy to get into.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on May 01, 2012
at 03:42 PM

GOOD LUCK!!! Any chance you want to keep a blog so we can follow your journey and learn from your tips?? Might give you something else to keep you occupied during the 7 months too :) and you'll be accountable to us, as well as we can all be there for support!

246ebf68e35743f62e5e187891b9cba0

(21430)

on May 01, 2012
at 02:23 PM

I agree 100% with your view on IF. Great for some, but not the best option for those with a history of eating disorders.

1dcfcebc5f36408d121f124a78292d42

(1295)

on May 01, 2012
at 01:24 PM

Suz, what kind of IF do you do?

A31b063c5866c08aa9968a8f2f1e9949

(1721)

on May 01, 2012
at 10:11 AM

"I cant imagine our ancestors eating a high fat low carb diet during the warmers months." Agree wholeheartedly! Good luck in your goals, ancestral_stars. I know it's not really a "paleo hacks" question, but I'd love you to post periodic updates over the next several months.

4303a65967884e68bfae59817c227351

(1881)

on May 01, 2012
at 09:35 AM

I'd suggest working up to it also. Not immediately. When you do though, I've found it pretty easy to skip breakfast. Especially if you sleep in. Also if you do your workouts before eating for the day. So, wake up, work out, then eat. . . It seems to help quite well for some reason. Good luck! You're definitely in the right place.

F4d04667059bc682540fdfd8b40f13a7

on May 01, 2012
at 07:20 AM

Yeah, it's definitely something to work up to, but quite easy to start slowly and decrease the eating window as you feel more and more comfortable with it.

685e3c967e63b4eacccf02628fd9a3ac

(1026)

on May 01, 2012
at 07:09 AM

If there's one thing I learned, its that you have to eat what you want, as long as its whole food. You crave fruit/berries and fish? Eat fruit/berries and fish! Best of luck, ancestral_stars.

C836b2644e7319bb957fbb794a97708e

on May 01, 2012
at 06:59 AM

I didnt know I could do that right at the beginning=)=)

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11 Answers

6
870fdea50f2a9f1cd2890c8e22549300

(2056)

on May 01, 2012
at 01:42 PM

I absolutely love the idea of using the seven-month separation to devote a lot of effort to your own well-being.

I--well, I don't absolutely love the idea that you're phrasing this as "lose as much weight as humanly possible" in this time frame. If you lose two pounds per week, which over seven months is on the high end of realistic, you would be sixty pounds lighter in seven months which would be very noticeable. Even at that rate of loss, you will likely still lose some muscle, which you don't want to do, particularly.

If mild ketosis, or your current plan, doesn't work, will you restrict the amount of food you're taking in if your rate of weight loss is not satisfactory? I'm kind of agnostic about the virtues of intermittent fasting. For some people, it seems to set up a pattern of starving and then binging that can be very hard to break.

I guess this is a plea to let the mirror and not the scale be your guide.

What about sleep? Could you work on getting more and better sleep (I know I kind of have a thing on this subject). This also tends to improve what we see in the mirror. ;-)

246ebf68e35743f62e5e187891b9cba0

(21430)

on May 01, 2012
at 02:23 PM

I agree 100% with your view on IF. Great for some, but not the best option for those with a history of eating disorders.

81fca18329e68e227cdfef3857bfef96

(1320)

on May 01, 2012
at 06:49 PM

I am agnostic on IF as well. The research is unclear if the results are from the fasting or an overall reduction in caloric intake. Definitely not for those with histories of eating disorders.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:27 PM

When I say as humanly possible I am just exaggerating and being silly. I dont want to be unhealthy and there isnt some sort of prize for brutalizing my body. I would be absolutely fine with a steady 1-2 pounds a week. I guess I also meant more along the lines of how much noticeable change in form there is not just a number. I may or may not try the fasting thing. I already tend to skip meals when Im busy so I may not even have to do it on purpose. I have never had an eating disorder.

4
F4d04667059bc682540fdfd8b40f13a7

on May 01, 2012
at 06:58 AM

The thing that seems to work best for me is Intermittant Fasting. When I IF I can guarantee that I'll lose a lot of weight - and if I keep the carbs low enough when I eat, I'm not hungry when I don't.

Given that IF'ing could potentially be a bit socially awkward where others in the house have meals together - this might be an ideal opportunity to incorporate a bit of IF into the mix?

C836b2644e7319bb957fbb794a97708e

on May 01, 2012
at 06:59 AM

I didnt know I could do that right at the beginning=)=)

1dcfcebc5f36408d121f124a78292d42

(1295)

on May 01, 2012
at 01:24 PM

Suz, what kind of IF do you do?

4303a65967884e68bfae59817c227351

(1881)

on May 01, 2012
at 09:35 AM

I'd suggest working up to it also. Not immediately. When you do though, I've found it pretty easy to skip breakfast. Especially if you sleep in. Also if you do your workouts before eating for the day. So, wake up, work out, then eat. . . It seems to help quite well for some reason. Good luck! You're definitely in the right place.

F4d04667059bc682540fdfd8b40f13a7

on May 01, 2012
at 07:20 AM

Yeah, it's definitely something to work up to, but quite easy to start slowly and decrease the eating window as you feel more and more comfortable with it.

F4d04667059bc682540fdfd8b40f13a7

on May 02, 2012
at 01:34 AM

JeezLoise, I eat between approx 6-9pm each night so I never go to be hungry. I started of just throwing this in occasionally (Intermittently!) but I'm now experimenting with doing this everyday - and it's working remarkably well. I've not felt ravenously hungry yet and have felt very energised - and I'm actually losing weight again.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:28 PM

I really will look into this. As it is I eat when Im hungry and rarely have structured meals. Not sure if this is good or bad.

3
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on May 01, 2012
at 02:53 PM

http://gettingstronger.org/2011/11/obesity-starts-in-the-brain-2/

Check out the section about apple types:

Now for some practical advice: How can you use the Hypothalamic Hypothesis to lose unwanted fat or better control your weight?

  1. Start by assessing your degree and type of adiposity. Do you have a waist-to-hip ratio greater than 0.8 (women) or 1.0 (men) and carry your extra weight a belly that sticks out in front? That???s IA fat and you are a probably an ???apple???. Or do you have a waist-to-hip ratio of less than 0.8 (for women) or 1.0 (for men) and carry most of your extra weight on your butt, your thighs, chest, and possibly also your arms and neck? That???s SC fat and you are probably a ???pear???. Of course, you may be an ???apple-pear??? and carry extra fat in both locations, but it is good to know which type of fat is dominant. If you want a much more precise assessment using specific measurements of body weight, height and other body dimensions, I recommend consulting ???Assessing Your Risk???, Chapter 9 in Protein Power, by Eades and Eades.

  2. If you are primarily a ???pear???, and particularly if you are significantly overweight, you are leptin-resistant. Your primary focus should be on reducing triglycerides. Largely, this means cutting back on carbohydrates with fructose or sucrose (which is a disaccharide of fructose attached to glucose) is readily converted to triglycerides by the liver. And it is triglycerides that primarily induce leptin-resistant SC obesity. So of course you want to cut out soft drinks, cookies, cakes, ice cream, candies, most fruits, and most breads (except those with no sugar, which are hard to find). But so long as you are reasonably insulin sensitive, you don???t have to cut out starches. Potatoes and rice are probably fine if you are insulin-sensitive as long as you avoid any sugar in the same meal. If you are an ???apple-pear??? and are resistant to both leptin and insulin, then you can still eat fructose-free starches like potatoes and starch, but you must not add any pro-inflammatory fats. The question of what constitutes a ???pro-inflammatory fat??? is a controversial one. Some fats, such as trans fats and high levels of omega-6 fats are clearly pro-inflammatory, while omega-3 fats, mono-unsaturates like olive oil, and medium chain triglycerides like coconut oil are anti-inflammatory. But for saturated fats, the picture is less clear and the studies are all over the place. Probably some saturated fats are OK. But some people have found that cutting back on cheese and nuts help them shed abdominal fat. Milk and butter from grass fed cows may be preferable to that from grain fed cows.

What about alcohol? Alcohol is frequently assumed to raise triglyceride levels, but observational studies show this may not necessarily not true. Moderate alcohol may actually reduce triglyceride levels.

Finally, as the Banks??? fasting study suggests, intermittent fasting (16 hours, but not 48 hours) can reduce triglycerides and restore leptin sensitivity.

  1. If you are primarily an ???apple???, pre diabetic, or trying to lose stubborn belly fat ??? the last 10-20 pounds, your primary focus should be on eating a non-inflammatory diet. For the most part, this means cutting back on certain fats ??? trans fats (anything ???partially hydrogenated??? on the nutrition label), vegetable fats high in omega-6 oils, and perhaps certain saturated fats like those in meat, milk, butter or cheese from grain-fed cows. As mentioned above, the question of which saturated fats are ???pro-inflammatory??? is controversial. The strongest evidence that connects saturated fatty acids to brain insulin resistance is for palmitic acid, but that does not mean all saturated fatty acids cause insulin resistance. In any case, don???t shun non-inflammatory fats like fish oil, olive oil, or coconut oil. Adding these to your meals can help reverse IA obesity. I???ve personally found coconut oil to be great for energy and weight loss.

Because consuming high levels of sugar in the diet (fructose, sucrose or syrups that contain them) causes output of pro-inflammatory palmitic acid, foods containing sugar should be restricted. If you are lean and have a have a healthy liver, I see nothing wrong with fructose in moderate quantitates. The daily apple will not hurt you, but the excessive amounts of sugar in sodas, pastries, ice cream, bread (which contains sugar) sweet fruit ??? make you (or maintain you as) both a ???pear??? and an???apple???.

In addition to avoiding high levels of certain fatty acids and sugars, inflammation can also be reversed by a few additional steps: ???ensuring adequate intake anti-inflammatory micronutrients such as Vitamin D and magnesium ???high intensity exercise, intermittent fasting, cold showers and other hormetic stressors which upregulate anti-inflammatory brain compounds such as BDNF

Caveats. In making the above suggestions, I would like to make a disclaimer: This post is primarily about a new paradigm of obesity, but I realize that people are looking for specific dietary recommendations. The above dietary advice is based upon my best attempt to interpret two general principles regarding the effects of triglycerides and inflammation on the appetite center of the hypothalamus. In doing this, I am relying on a large body of empirical evidence that is sometimes ambiguous or contradictory ??? for example, regarding which saturated fats are pro-inflammatory, and which are protective. And so I may be wrong about the hypothalamic effect of this or that specific food. Despite this uncertainly, the HH provides a test for deciding whether a food or practice is obesogenic and leads to overeating: namely whether it raises triglycerides or inflames the hypothalamus. And it is also apparent that these guidelines for foods to avoid cut across conventional macronutrient categories like ???fat??? and ???carbohydrate???, since the hypothalamus does not sort things out that way.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:29 PM

Thank you for the info I will look into it=)=)

2
Medium avatar

(12379)

on May 01, 2012
at 03:04 PM

I would maybe invest in a bike too to change up your commute and bike half walk the other (I love bike commuting to work - the feeling of pushing it hard and then feeling the wind on your face is great - super primal!)

And have FUN! Good luck!

Do you have any friends nearby that you could enlist to do some of the workouts and commutes with you? I find a sense of community really helps - and having someone to check in with regarding your goals and how things are going is super helpful.

518bce04b12cd77741237e1f61075194

(11577)

on May 01, 2012
at 04:58 PM

Tuning up my bike today, and stocking up on Clariton to ease me back into bike commuting! I agree that it's an easy way to get in exercise without that "hum-dee-dum gym time, boring" rut it's easy to get into.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:35 PM

Oh I do wish I had others who shared my commute. I will see about finding some companions.Also I just bought a soccer ball and now I need some people to play with lol.

2
246ebf68e35743f62e5e187891b9cba0

(21430)

on May 01, 2012
at 02:01 PM

Fastest I ever achieved weightloss while still remaining healthy was on the following protocol.

Generally aim for 4 meals a day, but plan on skipping one of them if you don't feel like eating.

Determine a rough estimate of your current "lean mass" and calculate your calories for that amount of lean mass, avoid exceeding this number of calories in a day

To determine my lean mass, I currently use this formula: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (before I get attacked because it's not "underwater" or caliper-based, this is for a rough estimate only to determine calories).

Once you have your lean mass, estimate your BMR using that lean mass number as your weight. http://www.bmi-calculator.net/bmr-calculator/

Finally, split those 4 meals or so up equally, and aim for each meal to be roughly that number of calories. If you go ketogenic, chances are you won't be hungry this often, don't feel bad about skipping meals.

So, using your weight, height, and a guesstimate of your measurements (hope you don't mind) that puts you at around 125-130lbs of lean body mass. Assuming you are around 25 years old and using that lean body mass calculation, your "maintenance" calories are around 1400/day, making each of your meals around 350 calories.

An example day (using keto-paleo as a "template", aiming for a 1400-calorie ketogenic diet):

Breakfast: 2 eggs, cooked in a half-tablespoon of kerrygold, and three strips of bacon drained of grease: 325 calories (22gm protein, 1g carbs, 25gm fat)

Lunch: 8oz (by weight) of WellFed Chocolate Chili with grassfed beef, 1/2oz pork rinds: 348 calories (31g protein, 10.5g carbs, 21g fat)

Afternoon Snack: 1 avocado, 1oz of beef jerky, lime juice: 380 calories (32gm protein, 15g carbs, 24g fat)

Dinner: 6oz of salmon, 4oz steamed broccoli, half a tablespoon of butter: 387 calories, (46g protein, 10g carbs, 17g fat)

Grand total? 1449 calories, 133gm protein, 37gm carbs, 89gm fat. And the variety, fat, and number of feedings will keep you fairly satiated despite the lower calories.

And if you don't feel hungry, so what? Skip a meal...

This is a "basic template" for using a lower calorie + keto approach. I found that when I scheduled my meals and stuck to those schedules, I was less likely to binge or break my diet. I used significant leeway in the guesses I made, so if you want to try out this template, I would suggest going through the same calculators I posted above and further personalizing it.

There are many other ways you can accomplish this goal, this is the one that worked well for me.

11838116de44ae449df0563f09bd3d73

(655)

on May 02, 2012
at 09:52 PM

Yes, your best chance of meeting the goals you stated is counting calories, recording your food, and weighing yourself. Paleo needs to be high fat for an active person maintaining their weight. But too high fat on a significant weight loss diet will often slow of stop progress. Don't go low fat, but know what you're eating.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:29 PM

Thank you. I probably will need to bite the bullet and actually start calculating stuff. Ugh.

2
412a2da95f122bfedeb100c4667d593a

(105)

on May 01, 2012
at 01:22 PM

150G of Carbs? Is that a typo? I thought to reach ketosis that you had to be at 50G or less per day of Carbs.

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:30 PM

the 150 will be at the end when I have lost what I wanted to lose=)

1
7250fd9a9a0a2f879516aa7d1156374b

(40)

on September 07, 2013
at 12:44 AM

Best of luck with your seven months. It sounds like you have a good plan. Maybe do some body weight exercises/yoga?

1
7bf306ada57db47547e9da39a415edf6

(11214)

on May 01, 2012
at 03:11 PM

Shangri-La Diet+ low carb + calorie restriction (I limited myself to 1500) + paleo. It will still feel like it is taking forever, and you will probably be tempted to I.F., but it doesn't really make the fat come off any faster. If you feel like you are going to cheat, pick something with no grains, legumes, or dairy (butter is okay) in it to eat as a cheat.

1
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on May 01, 2012
at 03:04 PM

re. "heavy heavy stuff". Well, the idea is not to be hungry. Are you hungry right away after eating "heavy heavy stuff" vs fruits?

Also, make sure that you pay attention to your binge items and exclude them entirely. If there's something you just can't stop eating, don't buy it. Way too easy to derail yourself, so don't put yourself in that situation.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on May 03, 2012
at 12:08 AM

Plus, as far as I know, there's no mad lamb disease...

C836b2644e7319bb957fbb794a97708e

on May 02, 2012
at 09:31 PM

Luckily I think I have found something I like. Perhaps the issue was I wasnt trying enough new things and just dislike eating tons of beef. Lamb however seems to be really hitting the spot!!

1
B8fa88e3a94784aeb9280cf1180564fa

(320)

on May 01, 2012
at 08:58 AM

Keep your carbs low, and make sure you stay away from grains and fruit if your goal is to lose fat. I dropped a great deal of weight after going paleo. Sugar will derail you, so make sure you're staying away from an kind of sugar, natural or not.

0
6aa28718d76a24567dc4ad2f0554e12c

(8)

on May 01, 2012
at 02:01 PM

I would consider a round or 2 of hcg. It's a great detox for the body, only consuming meat and veg for 30-45 days then strict Paleo to stabilize for 6 weeks and repeat. You will lose between 15-30lbs per round and it won't come back unless you go back to a SAD.

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