I am a very overweight man in my late 30s. My wife and I live on our sailboat in the Boston area. I started trying to loose weight with a goal of loosing 200 pounds on July 15th. When I started, I just began by logging my food using the Lose It app on my iPhone. To reach my goal, that app had me on a calorie only budget(no limits on carbs, sugars, etc.) of 3,250 a day. I typically averaged 40% fat, 35% carbohydrates and 25% protein from July 15 to August 3. I only lost about 3 pounds during this period.
I found the Relentless Roger and the Caveman Doctor podcast and through them Robb Wolf's book. That got me really interested in the Paleo. On August 4th I started eating lower-carb Paleo and what I mean by that is trying to keep my carbs below 50 grams a day. I am trying to do 30 days of Paleo to see what the results are and decide where to go from then. But I have already found myself making one mistake in that I was eating way too much nuts during my second week. So I want to make sure I am not doing anything else out of whack. That's why I came to this group to get some feed back. Please tell me if you see something I am doing wrong/incorrect or let me know if you have any advice.
Breakfast - typically 2-3 eggs (Omega 3 enrich, free range) with 1 table spoon of butter (organic - haven't found a source for grain fed locally yet) and salt and pepper. Also, I typically have two 12 oz. cups of coffee in the morning. Lunch - large salad (2-3 cups of organic spring mix), tomatoes, bell peppers, cucumbers and a protein (usually 1/3 to 1/2 of a pound of beef or chicken). I use 3-4 tablespoons of avocado oil or extra virgin olive oil as dressing. (the first couple of days I used about a couple of ounces of goat cheese but I have since cut that out). Dinner - Grilled veggies (bell peppers, zucchini, squash, asparagus, mushrooms), protein (beef, chicken, pork or seafood) and typically either cooking with olive oil, bacon fat or butter. Snacks - almonds (dry oven roasted with sea salt) or pistachios. As I said, I was overdoing this last week and eat about 5 ounces on a couple of days.
I have stayed away from fruit for the most part except for a couple of berries mixed in on the weekends.
My daily averages for intake for the last two weeks are: protein 150 grams, 27%; carbs 50 grams, 8%; fat 170 grams, 65%. I consume about 3,000 calories a day.
Being as overweight as I am this is a hard one. I am walking the dog more. It used to be just power the inflatable dinghy over to shore, let he do her thing and then power back to the sailboat. Now I beach the inflatable and go walk around for about an hour. I am also planning to buy a rowboat so I can row the dog to shore instead of power plus row around for some exercise.
If anyone could suggest some basic exercises that would be great.
I get about 8 hours a night. Getting it completely dark on the boat very difficult. My wife wears a sleep mask and I might try that. I have been sleeping better without having to get up to go to the bathroom in the middle of the night as much. I usually wake up on my own at 5:30 every morning but that is assisted by the lobstermen flying buy my boat causing it to rock with their wake.
I have a very stressful job and need to find some ways to reduce my stress. I used to do this by drinking, smoking weed or smoking cigars. Any suggestions would be well appreciated.
From July 15 - August 3 I lost about 3 pounds with a lot of yo-yoing. The first week of Paleo I lost 11.5 pounds and the second week I lost 10 pounds.
Overall I am feeling a lot better after just 2 weeks. I definitely think getting off grains has been a huge difference. I don't typically feel hungry like I used to and that is part of the reason I think I might be doing something wrong.
Sorry for the long post. But any suggestions/comments you have would be greatly appreciated.
asked bySailing_Paleo (15)
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on August 19, 2013
at 07:35 PM
For exercise, I wouldn't worry about that right now. For most very obese people, the initial weight loss from low carb is fairly rapid. In addition, exercise can stress already overburdened joints. That said, rowing seems fairly safe as well as useful, as does walking or swimming. I'd stay away from weight-bear exercise beyond walking for now.
Sleep sounds good. If you're well rested in the morning and making it through the day, there's probably not much to optimize. You mentioned a sleep mask, and that's certainly a cheap experiment (as well as being useful for when flying).
For how to reduce stress, let me know if you come up with anything :D For alcohol, I would think brandy would be the least bad choice as it's distilled (so lower carbs) and is fruit-based rather than grain-based.
There is also a group for paleo folks in Boston who get together from time to time: http://www.meetup.com/Living-Paleo-in-Boston/
A few weeks ago we met at someone's home to hear a talk on nutrition and the eye, and two weeks ago there was a tour of a local organic farm. There are some interesting folks there, who could give you some useful local perspective on various paleo activities and shopping.
on August 20, 2013
at 01:22 AM
It looks like you're not eating any bone broth, organ meats, or fermented foods. I strongly recommend all 3 - bone broth and fermented foods are good for healing the gut (and if you're that overweight, you almost certainly have gut flora issues), and organ meats are unbelievably nutritious.
For exercise, I think you're doing fine for now - an hour of walking is more than you're used to, and as you lose weight you'll have more energy to keep going for a longer time. Also, doing it outside is excellent because that way you're also getting lots of Vitamin D (from the sun).
Stress: I wish I knew!
For sleeping, a magnesium supplement can also help you sleep, as can staying away from all computers at least 1 hour before bed (the light from the computer messes with your brain and makes your body think it's still high noon).
Congratulations on your weight loss up to this point!
on August 19, 2013
at 10:12 PM
Try substituting coconut oil in for the olive oil. Will give you much of the energy to be more active. Also supplementing with magnesium & fish oil can help with joint pain which could help increase the ease of movement when you're performing the tasks of daily life. These momentary expenditures of energy add up over the day & are just as important to health as designated 'exercise' activities.
on August 20, 2013
at 01:10 AM
If you still find yourself waking up at night, even if you think it's only for potty breaks, it might be worthwhile to ask for a sleep evaluation. This is a classic sign of sleep apnea, and the fact that you are overweight heightens the suspicion (some people who have apnea are not overweight, but many people who are overweight have apnea). Treating the apnea, if you have it, may greatly enhance your health and weight loss.