2

votes

What would you try next? Hack my lack of weight loss.

Answered on August 19, 2014
Created March 16, 2013 at 7:22 PM

In the early days low carb was enough to take off my weight. I'm older now and that doesn't seem to be the case anymore. I am a desk jockey and am only doing spontaneous exercise in addition to my normal walking commute. Hard exercise tends to induce excessive eating so I am avoiding that.

I do feel and function better on low carb, however it has done precisely nothing to correct my weight this time. My carbs never exceed 80 grams a day and I'm usually around the 40 grams mark.

I am 5ft 6in at 195 lbs. The last time I baselined my caloric intake was a couple years ago, but it was around 2300 calories.

I've only fluctuated water weight and I do have slow digestive transit time. No constipation, just slow.

Over the last two months, I've quit booze (this never affects my weight) and started 16/8 fasting. My diet is a cross between Atkins and primal. I try to get at least 4 servings of veggies a day.

I would like to avoid counting (well, I'm counting hours on 16/8)

I don't generally get cravings except for calories. I don't crave sweets or proteins. The only thing I've had cravings for recently is home made egg yolk mayo.

I feel like I'm left with removing dairy or going to 20/4 eating. Neither is truly appealing and probably won't be long lasting. What would you suggest?

Update:

I gave up and started counting calories. I truly hate it, but I'm down 25 lbs. I dropped the 16/8 to 14/10. Much more distressing, I discovered that my 'full' signals don't fire until about an hour after I've eaten. I have to eat, wait an hour, then see if I can deal or if I'm still hungry. No 15 minute for seconds rule for me. :(

8292546789ca48c32ead34c6e884d059

on August 25, 2013
at 04:06 AM

I think my baseline above may have been off. I lost about a pound and a half a week for about three months eating 2100 cal. Calorie math should have my 195 weight maintenance calories at 2850. I was playing with the BMI * Activity multipliers and got really annoyed. If I were to lose weight at the rate I did, I had to be a construction worker who lifted weights. I'm a desk jockey who paces when antsy.

8292546789ca48c32ead34c6e884d059

on August 25, 2013
at 03:45 AM

I am hard pressed to ever get above 97 degrees. 98.6 is a fever for me.

8292546789ca48c32ead34c6e884d059

on March 20, 2013
at 07:57 PM

Usually 8-16 oz of meat a day. A few oz of cheese. Heavy cream in the coffee (I've cut that back substantially) Too much coffee. 3 -6 servings of veggies. Usually spinach or green-beans. I have to occasional craving for mayo. This usually results in a bun-less hamburger or a tomato/lettuce salad.

8292546789ca48c32ead34c6e884d059

on March 20, 2013
at 07:52 PM

Fitday seems to think I burn 2600 cal a day.

8292546789ca48c32ead34c6e884d059

on March 20, 2013
at 07:51 PM

Alas, Crappy cheap dairy. At least its organic.

8292546789ca48c32ead34c6e884d059

on March 17, 2013
at 02:27 AM

I considered 5/2 fasting, but based on the math it would only work to about 170lbs. Then I would either have to drop another day of eating or restrict other days. I hate math sometimes.

8292546789ca48c32ead34c6e884d059

on March 17, 2013
at 02:25 AM

Dude, I think you summed up my damn life. Sarcastically speaking... I hate you.

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on March 16, 2013
at 10:00 PM

okay, i think there are three competing desires: 1) you want to feel comfortable in your own skin, so you can't eat starch and you have to stay low carb [i'll take your word for it]; 2) you want to lose weight, but by eating low carb, you can't lose weight; 3) you don't want to count calories. maybe the easiest thing to do would be to compromise on #3, and go ahead and count calories on your low carb diet, or compromise on #2, and decide that losing weight isn't as important as feeling comfortable and not counting calories. For more Paleo Diet hacks: http://paleohacks.com/questions/185759/w

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on March 16, 2013
at 09:59 PM

okay, i think there are three competing desires: 1) you want to feel comfortable in your own skin, so you can't eat starch so you have to stay low carb [i'll take your word for it]; 2) you want to lose weight, but by eating low carb, you can't lose weight; 3) you don't want to count calories. maybe the easiest thing to do would be to compromise on #3, and go ahead and count calories on your low carb weight, or compromise on #2, and decide that losing weight isn't as important as feeling comfortable and not counting calories.

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 16, 2013
at 09:16 PM

Can you give an example of what you eat in a day. Also are you male/female?

8292546789ca48c32ead34c6e884d059

on March 16, 2013
at 07:56 PM

I added some starch last fall and saw the return of anxiety attacks. It was actually a good test. I wanted to find out if Gluten had been causing that.

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6 Answers

4
Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on March 16, 2013
at 07:32 PM

it doesn't sound like low carb is working for you. why not add back some starch and fruit, and cut back on fat? also, while you don't necessarily need to count, i still think it's a good idea to have a clear picture of how much energy you're taking in, especially if you're not losing weight.

8292546789ca48c32ead34c6e884d059

on March 16, 2013
at 07:56 PM

I added some starch last fall and saw the return of anxiety attacks. It was actually a good test. I wanted to find out if Gluten had been causing that.

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on March 16, 2013
at 10:00 PM

okay, i think there are three competing desires: 1) you want to feel comfortable in your own skin, so you can't eat starch and you have to stay low carb [i'll take your word for it]; 2) you want to lose weight, but by eating low carb, you can't lose weight; 3) you don't want to count calories. maybe the easiest thing to do would be to compromise on #3, and go ahead and count calories on your low carb diet, or compromise on #2, and decide that losing weight isn't as important as feeling comfortable and not counting calories. For more Paleo Diet hacks: http://paleohacks.com/questions/185759/w

8292546789ca48c32ead34c6e884d059

on March 17, 2013
at 02:25 AM

Dude, I think you summed up my damn life. Sarcastically speaking... I hate you.

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on March 16, 2013
at 09:59 PM

okay, i think there are three competing desires: 1) you want to feel comfortable in your own skin, so you can't eat starch so you have to stay low carb [i'll take your word for it]; 2) you want to lose weight, but by eating low carb, you can't lose weight; 3) you don't want to count calories. maybe the easiest thing to do would be to compromise on #3, and go ahead and count calories on your low carb weight, or compromise on #2, and decide that losing weight isn't as important as feeling comfortable and not counting calories.

2
07d8ff43993e6739451e58ae7459cfe2

on March 17, 2013
at 02:51 AM

There are many responses here to questions of diet, but what most caught my attention was your statement that you avoid hard exercise because it makes you hungry.

If you don't crave much and don't exercise much, my guess is that you're up against a slow metabolism. Also, if you're 5'6", over thirty, and have a slower metabolism, 2300 calories is a lot.

If these things are true, fasting is not going to help you out. It'll slow your metabolism even more.

You can evade all the math if you just restrict carbs and sweet stuff, exercise regularly and a lot more, and patiently wait while your protein-fueled muscles boost your metabolism and energy. Work on your posterior chain with weight lifting and do some cardio. I promise it will be much more fun than any kind of fasting. Worth a try.

8292546789ca48c32ead34c6e884d059

on August 25, 2013
at 04:06 AM

I think my baseline above may have been off. I lost about a pound and a half a week for about three months eating 2100 cal. Calorie math should have my 195 weight maintenance calories at 2850. I was playing with the BMI * Activity multipliers and got really annoyed. If I were to lose weight at the rate I did, I had to be a construction worker who lifted weights. I'm a desk jockey who paces when antsy.

1
F291857fa12a0291688ea994343156dc

(720)

on March 17, 2013
at 06:11 PM

Dear ZAK-

As per Lisa's (& others) reply....
2300 calories is a lot for someone at 5ft 6in at 195 lbs.

I'm a LOT older than 30 ...6' 192-194 and I'm consuming ~1800 per day.

check out this cool (well, geeky cool) website. It does a number of interesting calculations based on your inputs. BMI, waist to height ratio, basal caloric needs and body fat estimate. I've checked it by other means and the results it gives are decent.

http://home.fuse.net/clymer/bmi/

I have found that waist to height is a much better metric than BMI. Waist to height attempts to & generally succeeds in getting body shape / fat content into the mix.

I don't think fasting is your answer.... I think 40 to 80 grams of carbs is fine. As long as there are no "fast carbs"...bread, pasta, rice, potato, sugar.

Consider this

based on 1800 cal per day

%'s carbs 15% protein 35% fat 50%

GRAMS per day
carbs 67g <<<<< leafy veggies & cruciferous, no fast carbs

protein 157g

fat 100g <<<< only good fats

CALORIES per day
carb 270 cals protein 630 cals fat 900 cals

This should give you good satiety and get weight loss going FAST. Fasting during the beginning phase of fat loss can lower your metabolism and work against you. :(

As you lose weight... reduce fat calories to adjust. Boosting food intake once a week (but the good stuff, not junk) can help prevent slowing of metabolism.

When I tried this approach.... low / slow carb but a decent amount of food & NO FASTING, I was losing 2 or 3 pounds per week some weeks. I did start with a decent amount of muscle, just had those extra saddle bags. On my way from 220, I did plateau at 197 and needed to make some food choice changes & additional calorie reductions ... I stopped abusing almonds & pistachios.

you can use this calculator to craft your own food mix

http://www.freedieting.com/tools/nutrient_calculator.htm

My journey from 220 to ~190 over the last 8 months as not been a simple "down elevator"... it's been a learning process. I think I have it fairly well dialed in but I'm still experimenting & learning. Good luck.

0
C28ae8c7a12a730363835acf21e962a2

(715)

on March 17, 2013
at 01:54 AM

2300 calories sounds like a lot for someone your height and activity level. i know a lot of people on here preach the "eat when your hungry, stop when your full" mantra, which is fine and dandy, but when you're trying to lose weight it's not always that simple. just because you go low carb that doesn't mean you're going to lose weight. you still need to use more energy then you're consuming. low carb can help you do that, but if you're still taking in too many calories, nine times out of ten it's not going to get you anywhere. the bottom line is if you want to lose weight you're either going to have to up your physical activity (which isn't necessary to lose weight if you're willing to reduce calories) or reduce your calorie intake.

i'd reduce your fat intake and up your protein (adjust accordingly to stay keto). or you could try intermittent fasting. i've seen it work for a lot of people, including myself. eat one meal under 600 calories one day and then eat as much as you desire the next.

8292546789ca48c32ead34c6e884d059

on March 17, 2013
at 02:27 AM

I considered 5/2 fasting, but based on the math it would only work to about 170lbs. Then I would either have to drop another day of eating or restrict other days. I hate math sometimes.

8292546789ca48c32ead34c6e884d059

on March 20, 2013
at 07:52 PM

Fitday seems to think I burn 2600 cal a day.

0
12f51e51ab97b7ec78fc12c59a85fe6a

on March 16, 2013
at 11:12 PM

I would check to see what your temperatures upon waking and throughout the day are like. Though I am guessing they are fine if you walk a lot. It's worth checking because one unfortunate thing about fasting is that it has a metabolism down regulating effect and is not as "hormonally happy" for women but it mostly can drive down the metabolism. So perhaps eat at more regular intervals, guy or girl. Next I would add MORE veggies. Anyway, your total calories are probably too much for someone who is sitting all day. Sorry!

8292546789ca48c32ead34c6e884d059

on August 25, 2013
at 03:45 AM

I am hard pressed to ever get above 97 degrees. 98.6 is a fever for me.

0
C07939fb80c1f445cbb5b0469d665a8e

on March 16, 2013
at 09:10 PM

What type of dairy do you consume, and how much? Is it grassfed? Is it raw? If you don't think you could totally eliminate it, how about giving up milk or other high lactose dairy? For me, switching out milk for grassfed yogurt and grassfed butter fixes my dairy cravings and keeps me significantly leaner.

8292546789ca48c32ead34c6e884d059

on March 20, 2013
at 07:51 PM

Alas, Crappy cheap dairy. At least its organic.

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