2

votes

Started out great, Now feeling beat :OP

Answered on August 19, 2014
Created January 12, 2012 at 1:17 AM

I need some advice? I am a 27 year old female that needs to lose about 40 lbs.( in the belly region mostly) :0P I have always been active, but have been a roller coaster when it comes to my weight. About 5 months ago I started paleo and joined CrossFit! I felt wonderful! I lost 12 lbs. within the first month or two. I know that I have gained muscle so I shouldn???t be too concerned with the scale, but I have been a little discouraged lately. I haven???t been feeling as well, more fatigued and not sleeping as well. Should I just be patient? I have seen a lot of posts on here about people stalling with weight loss, so is that my problem, should I just continue and not be too worried? Not to compare Paleo to WW, but I may be confused because when I was on weight watchers I lost 30lbs in 3 months and it continued to come off; however, I gained it back quickly. I have been told that it is best to lose weight slowly, is this true?
Diet: 7:00 Breakfast: 2 eggs, 2 strips of bacon, salsa, ?? an avocado or ( 1 banana, 1 c. unsweetened coconut milk, 1 tbsp. almond butter, and ?? c. blue berries) I know that fruit should be limited when trying to lose weight, so could this be my problem? 11:30 Lunch: Chicken breast, butternut squash,(spinach, carrots, or other vegetables) tsp. olive oil 2:00 Snack: apple or handful of nuts (macadamia, almonds, pistachios etc.) Between 5:00 and 7:00 Dinner: spaghetti squash with a red meat sauce I work out at CFit 4 times a week. I would love any advice! I want to accomplish my goal!

685e3c967e63b4eacccf02628fd9a3ac

(1026)

on February 19, 2012
at 09:31 AM

More carbs, yes (I'd try white potatoes). But I wouldn't say less fat, unless you mean cutting out the excess omega-6 (olive oil, avocado & nuts).

Medium avatar

(39821)

on January 17, 2012
at 09:50 PM

More carbs and less fat is what you're looking for.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 15, 2012
at 05:59 PM

Smiley, I tagged the post so I can find it. Did you weight go up? How'd you feel? email me if you want.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on January 14, 2012
at 11:43 PM

I've beer had a problem with not being hungry enough to eat ;) If you know you should eat and you're having trouble finishing a meal, eat the carbs first. Having potato in the beginning of the meal will increase your appetite (potato as an example)

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 14, 2012
at 09:06 AM

Yes you can survive a week off with no problems. Whether you want to mentally is another thing. Not to be a downer, but you might want to re-evaluate what's going on in your life. The wording you are using is a golden example of someone who's addicted to exercising (and the overtraining is a side effect).

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 09:05 PM

I meant to say cheese!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 07:23 PM

12:00 1 big slice Hasta La Vista Pasta Lasagna (lasgna without chesse and zucchini replaces the noodles) More Sweet potatoe!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:40 PM

Joshua: I want to try this; however, I am questioning my ability to take that much time off from CFit. If it is what is best for me, then I suppose it must be done. I will let you know if I try this and what the outcome is. Lol, I totally understand where you are coming from on the comment about pondering when in bed.:) It is difficult to turn that off!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:27 PM

Andy: You are totally right! After reflecting, I've realized that on workout days I don't eat much more than I would on a rest day. I just have a hard time eating when I am not hungry. The amount of food that I listed above in my original question, keeps me full and satisfied all day. The only reason I may not be hungry is because I am too busy to notice, so I really need to take time and liten to my body. Thanks for the adive!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:22 PM

James: I appreciate the input! I am working on eating more carbs, getting better rest, but I don't know that I can take a week off from crossfit, maybe I will resort to just doing 2 days one week and see how that feels.

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:17 PM

Hi JakeA: It sounds like that’s the consensus; I should up my carbs and eat more! I do have a question though, what if I am not hungry? I feel so strange eating when I am not hungry.

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:14 PM

Matt: I agree with averaging our issues! :0) Have you ever tried CrossFit? What I like most about it is the community atmosphere and how we motivate one another. I have been eating more sweet potatoes , trying to manage any stress in my life, and again I really appreciate the advice! jj: Thanks for your input, I'm starting to eat more carbs!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:06 PM

11:00 Snacking: Sweet Potato (I have probably almost eaten a whole sweet potato since breakfast.) Should I have eaten the sweet potato as a main staple in my breakfast rather than eating the other items? I am having a hard time eating it. It tastes good and I feel good, but I am just not hungry. I will continue to fill you in throughout the day. Oh and I have drank 27 oz. of water so far. I started the 30 day Paleo Challenge 2 weeks ago, so I am trying to avoid honey!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:06 PM

6:30 Breakfast: 2 slices Egg/Bacon/ Spinach Frittata (2 eggs/2slices bacon/1/4 cup spinach) I am not exactly sure how much on the spinach and 2 apple Paleo muffins (ingredients: almond meal, egg, apple, banana, baking soda, coconut oil, water, cinnamon) I think that was all the ingredients and it makes 12 muffins.

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:06 PM

Hi Bill! Very interesting information, I was a little confused, but figured I would give it a try and let you know how it goes. I would also appreciate some pointers on what I may do incorrectly!  This morning I weighed myself, after using the restroom.  Since then I have done the following:

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 12, 2012
at 08:21 PM

If anything, you look to be low on fat.

35ba1f50dad25c85ac1aa2599fe5c5cb

(2485)

on January 12, 2012
at 08:15 PM

I would second the eating enough carbs issue. For me, if I don't eat enough carbs I feel great at first, but then over a few months I start to experience what you describe, fatigue, poor sleep, susceptibility to infection. More starchy carbs help... sweet potato, winter squash, potato. I still eat low-ER carb, but not super low (when I track it around 100-120).

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 08:02 PM

P.P.S I like to use nutritiondata dot com, but feel free to use any of them

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 07:53 PM

Yes, I forgot to mention this. Im updating the post to add in what would be good to eat.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 12, 2012
at 07:32 PM

Say, Bill, some of the weight I'd carry would be "carb roughage" still in my gut. Not arguing with your RX at all, just sayin'. Elimination of a large carb feed would occur at about 36-48 hrs for me.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 07:30 PM

P.S. what do you do on day 2? You go back to what is normal for you! No diet change needed.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 07:29 PM

P.S., you go right back to eating however you were before, the day after this!!! No need to adjust your diet right now :)

E57d8e182251b61ccc6ada197c359d7e

(623)

on January 12, 2012
at 05:44 PM

I don't think its bad its just another bump to deal with. For some people Crossfit and fitness is like crack. I don't have that problem. I hate working out. i force myself to do the minimum. I so want to love it and I have tried many different things. Maybe we can average our issues. LOL!

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 02:36 AM

Hello Matt! Great advice! Is it bad that I am having difficulties with the idea of cutting back on CFit? I will try 3 days a week of CFit with intermixed walking and playing and see if that alleviates some of the stress. When working hard I will also up my roots and tubers! Thanks again for your input.

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 02:02 AM

Mixes of food? Hmmm, I’ve been fairly consistent, when I look at my food journal. I will have to really keep an eye on this. I usually do 4 days a week, but there have been times during the 5 months that I have done less. In fact, I didn’t go tonight because of my fatigue, I just felt like relaxing. So maybe, like you and Meret suggested, I should only workout 3 times a week. I really appreciate the advice! 

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 02:02 AM

Thanks Nance! I try to be stress free, but I am starting to feel like that is impossible. I am a teacher! It’s not that I don’t get to bed at a decent hour, (8 or 9) it’s that recently it will take me forever to actually fall asleep and then I wake up often during the night. During the first month of Paleo and CFit I went to sleep at 9 and woke up at 5, without an alarm clock! Hooray for 8 hours! So I am wondering what has changed since then that I am having such trouble?

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 01:40 AM

Meret: I will definitely consider that, thanks for the advice! :)

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 01:39 AM

Meret: I will definitely consider that, thanks for the adive. :)

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10 Answers

4
E57d8e182251b61ccc6ada197c359d7e

on January 12, 2012
at 02:19 AM

Hi Smiley,

I was listening to a Robb Wolf podcast the other day and what you are describing is basically due to cortisol probably due to over training. You may also be eating too little carbs for your activity level. You may want to try eating some more tubers or roots and look at the affect it has. Remember Paleo isn't low carb per say. Its the the correct amount of carbs. I would start by cutting back on the hard training and just do some walking or playing. Robb says if you don't sleep you don't lose weight or recover so get the probable cortisol issue under control.

Just my thoughts!

35ba1f50dad25c85ac1aa2599fe5c5cb

(2485)

on January 12, 2012
at 08:15 PM

I would second the eating enough carbs issue. For me, if I don't eat enough carbs I feel great at first, but then over a few months I start to experience what you describe, fatigue, poor sleep, susceptibility to infection. More starchy carbs help... sweet potato, winter squash, potato. I still eat low-ER carb, but not super low (when I track it around 100-120).

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:14 PM

Matt: I agree with averaging our issues! :0) Have you ever tried CrossFit? What I like most about it is the community atmosphere and how we motivate one another. I have been eating more sweet potatoes , trying to manage any stress in my life, and again I really appreciate the advice! jj: Thanks for your input, I'm starting to eat more carbs!

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 02:36 AM

Hello Matt! Great advice! Is it bad that I am having difficulties with the idea of cutting back on CFit? I will try 3 days a week of CFit with intermixed walking and playing and see if that alleviates some of the stress. When working hard I will also up my roots and tubers! Thanks again for your input.

E57d8e182251b61ccc6ada197c359d7e

(623)

on January 12, 2012
at 05:44 PM

I don't think its bad its just another bump to deal with. For some people Crossfit and fitness is like crack. I don't have that problem. I hate working out. i force myself to do the minimum. I so want to love it and I have tried many different things. Maybe we can average our issues. LOL!

2
4d6aa1a676240b15dc569ff8ade0500f

(2546)

on September 07, 2013
at 12:44 AM

given your activity level, and the fact that you're feeling fatigued, you may consider that you might be over-training. it's not a good place to be, so read up on it and decide whether that might be your case.

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 01:40 AM

Meret: I will definitely consider that, thanks for the advice! :)

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 01:39 AM

Meret: I will definitely consider that, thanks for the adive. :)

2
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 12, 2012
at 08:37 PM

I concur with overtraining. Chronic training can lead to chronically high levels of cortisol. High levels of cortisol can interfere with sleep. (your sleep issues)

In addition, you're probably not eating enough carbs for the work level you are doing (your fatigue issues along with sleep).

So, multiple things. Reduce crossfit sessions (maybe take a week off) and see how that affects your sleep. Once you resume crossfit, make sure and get in carbs afterward to help recovery time.

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:22 PM

James: I appreciate the input! I am working on eating more carbs, getting better rest, but I don't know that I can take a week off from crossfit, maybe I will resort to just doing 2 days one week and see how that feels.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 14, 2012
at 09:06 AM

Yes you can survive a week off with no problems. Whether you want to mentally is another thing. Not to be a downer, but you might want to re-evaluate what's going on in your life. The wording you are using is a golden example of someone who's addicted to exercising (and the overtraining is a side effect).

1
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on January 12, 2012
at 12:27 PM

Hi Smiley

I second what others are saying in that you may want to up your carb level. I don't think anyone else has yet pointed out that it doesn't look like you are eating very much. You probably would be better off eating a lot more than you are during your workout days. Personally if I underway I get extremely lethargic. Eat more!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:17 PM

Hi JakeA: It sounds like that’s the consensus; I should up my carbs and eat more! I do have a question though, what if I am not hungry? I feel so strange eating when I am not hungry.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on January 14, 2012
at 11:43 PM

I've beer had a problem with not being hungry enough to eat ;) If you know you should eat and you're having trouble finishing a meal, eat the carbs first. Having potato in the beginning of the meal will increase your appetite (potato as an example)

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 12, 2012
at 01:28 AM

Hi, Smiley, sorry you're not feeling well right now.

I'd say being sleep deprived and tired may be more important than what you're eating. If at all possible, I'd work in catching plenty of zzzs. Are you stressed right now? Being sleep deprived and stressed will kill weight loss.

Have you changed your mix of foods lately? For example, have you thrived on coconut products in the past or could that be something that doesn't work for you? Have you considered 3 workouts per week vs. 4? Or are they all different?

The above are just examples of things I'd look at--if you want improved results, you'll need to change what you're doing. Doing more/less, eating more/less, changing what you eat, etc.

Best wishes!

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 02:02 AM

Thanks Nance! I try to be stress free, but I am starting to feel like that is impossible. I am a teacher! It’s not that I don’t get to bed at a decent hour, (8 or 9) it’s that recently it will take me forever to actually fall asleep and then I wake up often during the night. During the first month of Paleo and CFit I went to sleep at 9 and woke up at 5, without an alarm clock! Hooray for 8 hours! So I am wondering what has changed since then that I am having such trouble?

Db798f607194229837466b2297ea1cd2

(10)

on January 12, 2012
at 02:02 AM

Mixes of food? Hmmm, I’ve been fairly consistent, when I look at my food journal. I will have to really keep an eye on this. I usually do 4 days a week, but there have been times during the 5 months that I have done less. In fact, I didn’t go tonight because of my fatigue, I just felt like relaxing. So maybe, like you and Meret suggested, I should only workout 3 times a week. I really appreciate the advice! 

0
D82ebfd88c664a75b7466a5ce12994de

on January 17, 2012
at 10:31 PM

I'm no expert and I'm very new to paleohacks but I'd like to make a suggestion.

Start a food log and note how you feel after you eat (immediately and hours later), I also like to note bowel movements, etc. After a while, you'll notice a pattern about certain 'trigger' foods. You also may notice that certain combos of food cause you to drag your feet and have a hard time falling asleep.

I also agree with not getting enough carbs on heavy workout days, possibly not enough food. I'm an endurance athlete and finding the right combo of foods is so important to performance during and recovering after your workout.

When I'm struggling falling asleep, I practice a little yoga method. I lay in savasana and practice Ujjayi breathing. after each 'complete breath', I relax my facial muscles. It always works for me!

Best of luck!

0
9d43f6873107e17ca4d1a5055aa7a2ad

on January 17, 2012
at 10:03 PM

In my experience a lot of Crossfit gyms work newbies waaaay too hard and they end up overtraining and burning out. Don't be afraid to say you are going to take a week off. Also, when you are on a training day, like others have said you are going to need to up the fat or carb (or both) content of your diet.

0
1c67bc28f4e44bbb8770b86df0463df3

on January 12, 2012
at 07:28 PM

Smiley, Ive had clients with the exact same issue you are having. Here is what we did.

Judging by your diet and activity level, you are carb depleted. For one day you should 'carb up'. Not only will this make you feel better, it will give you greater strength and you will learn something else that is extremely important.

Weigh yourself in the morning when you get up after you use the bathroom. For the rest of the day, consume high carbohydrate foods, - and protein if you want, but very low fat. The important part is the carbs. Shoot to eat 500-800-1000 grams of carbohydrate. And drink a ton of water (at least 1.5 and preferably 2 gallons). You can even drink gatoraide or another sports drink if you want to. A large sweet tater, is about 400grams total, 80 grams of carbs, so put a lot of honey on it(no butter) if you choose to eat it.

You should feel better pretty quickly.

The next morning, weigh yourself when you get up after you use the bathroom. The scale should reflect an increase in weight. 100% of that increase is stored glycogen in your muscles and liver + the water that accompanies it. Make note of this weight, this is your glycogen LOADED weight and what I consider your true weight. Its going to show an increase of 1-10lbs. The more weight it shows, the more you were glycogen depleted.

Worried that the increase is fat? At the upper range - 1000 grams of carbs = 4000 calories. For one day, your body uses about 2000 calories. So, there are 2000 ' extra calories. But they are NOT going to get stored as fat. Human physiology does not allow for this to happen (in YOUR case). Your body will up the burning of carbs in the presence of these carbs, and it will store them, but it will store them as Glycogen, not fat.

Let me know how it goes if you don't mind or if you have any questions.

Some of the weight will be roughage (Thanks Nance), IF you decide to do this with some paleo foods like fruit. Here is my suggestion and it goes well with Paleo.

White Potato (no butter)

White Rice

Honey

Sweet Potato (no butter)

Sports Drinks

Out of those, the one I like the least is Sports Drink. Mix and match the rest, if you want to make 2 cups of white rice and then cover it with honey, be my guest.

Write down how many carbs you have eaten as you eat them during that day, its important.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 07:30 PM

P.S. what do you do on day 2? You go back to what is normal for you! No diet change needed.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 08:02 PM

P.P.S I like to use nutritiondata dot com, but feel free to use any of them

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:06 PM

6:30 Breakfast: 2 slices Egg/Bacon/ Spinach Frittata (2 eggs/2slices bacon/1/4 cup spinach) I am not exactly sure how much on the spinach and 2 apple Paleo muffins (ingredients: almond meal, egg, apple, banana, baking soda, coconut oil, water, cinnamon) I think that was all the ingredients and it makes 12 muffins.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 07:29 PM

P.S., you go right back to eating however you were before, the day after this!!! No need to adjust your diet right now :)

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 12, 2012
at 07:53 PM

Yes, I forgot to mention this. Im updating the post to add in what would be good to eat.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 12, 2012
at 07:32 PM

Say, Bill, some of the weight I'd carry would be "carb roughage" still in my gut. Not arguing with your RX at all, just sayin'. Elimination of a large carb feed would occur at about 36-48 hrs for me.

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 07:23 PM

12:00 1 big slice Hasta La Vista Pasta Lasagna (lasgna without chesse and zucchini replaces the noodles) More Sweet potatoe!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:06 PM

11:00 Snacking: Sweet Potato (I have probably almost eaten a whole sweet potato since breakfast.) Should I have eaten the sweet potato as a main staple in my breakfast rather than eating the other items? I am having a hard time eating it. It tastes good and I feel good, but I am just not hungry. I will continue to fill you in throughout the day. Oh and I have drank 27 oz. of water so far. I started the 30 day Paleo Challenge 2 weeks ago, so I am trying to avoid honey!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 09:05 PM

I meant to say cheese!

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:06 PM

Hi Bill! Very interesting information, I was a little confused, but figured I would give it a try and let you know how it goes. I would also appreciate some pointers on what I may do incorrectly!  This morning I weighed myself, after using the restroom.  Since then I have done the following:

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 15, 2012
at 05:59 PM

Smiley, I tagged the post so I can find it. Did you weight go up? How'd you feel? email me if you want.

0
246ebf68e35743f62e5e187891b9cba0

(21430)

on January 12, 2012
at 07:00 PM

Sleep and possible overtraining might be the issue.

[begin Mr. Wizard]

Here is an experiment you can try at home!

[end Mr. Wizard]

Take your temperature and resting pulse. Write it down.

Take 3-4 days off crossfit (yes, really) and just try to get in some low impact stuff, walking, swimming, lots of sun if you can.

Make sure your room is blacked out well, and focus on sleep. The Yogi Sleep tea has been awesome for my wife and I, especially in those times when my brain decides at the exact moment it hits the pillow, to ponder just what did a Neanderthal's home smell like, is a Circus Monkey's hat comfortable, or how I can solve World Peace. ZMA also works well for me, but female mileage may vary, as ZMA has had mixed results for women - my wife included.

As soon as you start to feel better, take your temperature and resting pulse. If you were overtrained, chances are your temperature will be lower as well as your resting pulse.

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:40 PM

Joshua: I want to try this; however, I am questioning my ability to take that much time off from CFit. If it is what is best for me, then I suppose it must be done. I will let you know if I try this and what the outcome is. Lol, I totally understand where you are coming from on the comment about pondering when in bed.:) It is difficult to turn that off!

0
Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 12, 2012
at 03:09 PM

My first instinct was that you were not eating enough, and having read the rest of your question I think that's probably the case. If you enjoy the crossfit and want to stay active then you need to make sure you eat well, pay attention to recovery, and have time to get extra sleep. It's not easy to get everything right, which is why too much exercise can be counter-productive for weight loss.

Even those at the higher end of the fitness scale would tend to advise at least a week off every 3 months if they are training regularly. So you can either take it easier every week, or keep the effort up and take a complete break every so often. Right now though it's probably worth resting and making sure you are fed well enough and caught up on sleep. There's not really much point training until that's fixed, apart from the fun of course :)

Db798f607194229837466b2297ea1cd2

(10)

on January 13, 2012
at 06:27 PM

Andy: You are totally right! After reflecting, I've realized that on workout days I don't eat much more than I would on a rest day. I just have a hard time eating when I am not hungry. The amount of food that I listed above in my original question, keeps me full and satisfied all day. The only reason I may not be hungry is because I am too busy to notice, so I really need to take time and liten to my body. Thanks for the adive!

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