So a little background...I'm a 31 year old male, right now I'm weighing in at 200 even. Last year I got into running ultras and dropped down to a low weight of 168, but injured myself and ended up putting the weight back on bringing me to my current state. I work out for about an hour a day and eat sensibly(no refined flours, sugars or artificial ingredients). So fast forward to now....I started the paleo diet two weeks ago and try as I may, I can't seem to top the 1500 calorie mark with out feeling stuffed( fat intake is about 30-60 grams per day and protein is about 70-90). Also even working out for an hour a day(cardio) plus weights for 30 minutes every other day.....I can seem to shed a single pound...I feel great food wise but the lack of weight loss is very off putting ......anyone have any suggestions?
asked byClint_3 (5)
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on August 22, 2013
at 06:15 AM
Based on the diet in your comment "My diet and schedule...", I offer the following:
- Too much snacking. Don't snack. Move the snack calories to mealtimes.
- Do your morning workout fasted, and move the pre-workout protein to post-workout.
- Eat your morning protein meal right after you're done working out. Waiting 2+ hours negates most of the anabolic effects of exercise.
- Result: eat 3 meals a day, the first directly after your morning workout, and the other two at existing times.
Eat your friggin' egg yolks! The yolk is where all the nutrition is.
Less cardio. 1+ hours every day is stressful and likely counterproductive to health and fat loss. 30 minutes is plenty. Switch up steady-state with HIIT and low-impact long walks.
- Have patience. You didn't screw up your body in three weeks, don't expect it to fix itself in three weeks.
on April 27, 2013
at 11:26 AM
Agree with others that based on that diet and exercise routine it sounds like you should be losing weight.
When I switched from running 3-4x per week to spending about half as much time doing strength training, I lost weight, and the weight loss and body transformation continued for a year. I have a neighbor who runs half-marathons on the regular and she hasn't lost a pound even after a couple of years. For many people, I don't think cardio helps you lose weight or change your body composition, in fact it prevents it. You might try dropping the cardio and replacing it with high intensity strength training, or low intensity exercise like walking. If so you'll probably find that you want more rest time, which is probably also not a bad thing.
The diet you posted sounds pretty low fat, why egg whites? I too get filled up easily on a Paleo diet. When I first went Paleo I ate more fat and protein than you are, and only after losing weirght and improving body composition did I switch to more carbs. For me, even modest carbs makes weight loss nearly impossible.
on March 16, 2013
at 04:59 AM
Change up the training, eat lots in the periods around that.
I suggest not doing an hour of cardio every day- if you are doing it in the way I envisage many doing it ( ie'slogging away on the elliptical') then I can't see how this will do much but stressfully affect you body and mind (they're linked anyway). Instead if the cardio do some hiit a couple of times a week if it seems to fit your circumstances.
Alongside the sprints lift heavy weights but not 'every other day'; do it a few times a week. Incidentally if you think you're eating not a lot then perhaps you have high cortiosl levels. Also, if the body perceives that proper nourishement isn't being provided (in terms of macro and micronutrients) then it may hold on to whatever fat stores it can access. How is your sleep? Lifestyle more broad;y re stress... Can you provide any more depth what you eat? Perhaps backing off training totally for a little while might be helpful..
Whatever might be the case, the hackneyed but excellent axiom might be useful for you: 'seek health and weight will follow.'