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  • I am finally got the nerve to write my first post...can you guide me?

    Hi Paleo Board!

    I have been doing paleo for about a year now. I have all the books and read this forum and lost 65 pounds. I never followed the diet to a tee though. I am 215 pounds and want to get to 150 and eventually to 133pounds. I have been heavy for over 15 years now but I can't seem to get this diet and what to eat, etc.

    I am wondering how to cook veggies and what meats to do? what do I leave out exclusively?

    Exercise is where I am having the problem...
    I exercise so hard. Do deep water training 2-3 times a week for 60 minutes and walk 1-3 times a week for 45-60 min. No weight coming off. I do indulge a little with sweets and alcohol. For me, I just can't give up the junk entirely. I don't know how to let it go. How much water do I drink?

    Do I have to weigh my food and should I have a calorie count?

    Okay back to exercise....am I doing too much? I find after swimming I gorge myself cause I am so hungry. Should I just walk and do weights? I can't lift heavy weights because I have pelvic floor dysfunction so That is why I swim and walk.

    Thanks for reading,
    Jenn

  • #2
    When did your weight loss stall? You lost 65 lbs and then...what? Did something change or did you just stall? How long have you been stalled?

    Calorie counting necessity varies by person. A lot of people simply see their weight optimize when the go primal. Others still have to count calories.

    Drink when you're thirsty.

    Can you post up a sample of what you eat in a day?
    High Weight: 225
    Weight at start of Primal: 189
    Current Weight: 174
    Goal Weight: 130

    Primal Start Date: 11/26/2012

    Comment


    • #3
      Thanks Eagle dee for being my first poster.

      I have stalled and know it. My motivation has stalled and don't know what to do to get it back.

      I eat eggs and meat and veggies and fruit and then I splurge.

      I want to keep my menu basic and basically the same weekly. I find all the recipes and amounts overwhelming to be honest..

      I find drinking coffee makes me eat more and Ai am more hungry. swimming definitely ups my eating.

      Jenn

      Comment


      • #4
        Basically you need to experiment with what is sustainable for you.

        It may well help to journal, online or on paper, write down what you eat, what you do and how you feel. Then you'll be able to look back and see what you can tweek.

        You may need to go very low carb, you may need to go higher carb and lower fat, you may need to allow yourself one day a week off plan, you may need to be really strict and aim for 100% compliance, you may need to do leptin reset, you may need to count calories to get handle on portion control. You may need to meal plan for the whole week so you know exactly what you are going to eat and when.

        You can work this out after you figure out where you are at now by journalling.


        Oh and weight loss is 90% what you eat, if swimming makes you eat more than you burn off then don't do it, or work out how much you burn off swimming and don't eat back more
        You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

        Comment


        • #5
          Thanks for the good post. Well, looking back on the years of dieting the only diet that was good besides paleo was the south beach diet. Also, I really don't like working out. I feel that I am forcing myself. I know that sounds like a cop out but true.

          I have done journaling and found most times I forget. I know that I am not. Calorie counter. Did that with weight watchers. Nothing seems to stick for me and just wanting to make something work.

          What is a leptin reset?

          What can I do that will burn as much as swimming? I can't run btw.

          Much thanks,
          Jenn

          Comment


          • #6
            I have to limit fruit in my diet or I can't lose weight. I have a weakness for dark chocolate and red wine...and have to limit those as well or I can't lose weight.

            It may just be a little tweak you need. You could maybe try cutting out fruit and just try and get all the colors in vegetables to make sure you're still covering your bases nutritionally.

            Repetition in meals isn't a big deal if you enjoy them and if they cover your nutritional bases. My problem lately is I only crave meat, I have not been craving vegetables or fruit. I sort of have to remember to eat those.

            Remember that exercise can assist you in losing weight by burning extra calories and building muscle- BUT- it can also boost your hunger and some people have more difficulty losing weight if they are vigorously exercising because they end up eating more calories than they burned. You might experiment with dialing back the exercise a little, just to see what happens.
            High Weight: 225
            Weight at start of Primal: 189
            Current Weight: 174
            Goal Weight: 130

            Primal Start Date: 11/26/2012

            Comment


            • #7
              Welcome from another Jenn! I am NOT an expert, but here's an idea... You have basically proven that swimming alone doesn't make you lose weight, right? So pretending like it will is only going to make you feel like a failure. That won't help at all. Try thinking of the swimming as something you do for other reasons, like improving your flexibility or reducing stress or something. If that's not actually true -- if you hate swimming and don't feel any benefit from it -- then think of some other activity that you do like.

              Focus your weight loss efforts on your diet. Baby step it if you have to. For instance, I started by making over breakfast because my usual breakfast was all CW (toasted whole wheat english muffin with natural peanut butter). Also, starting the day off Primal made it easier to stick to it the rest of the day. If you fall off the Primal wagon by 9 AM, it is way too easy to give up on the whole day/ week. So take it one meal at a time. Make sure you have something Primal around when you get hungry. Some posters will tell you to stay away from nuts and fruit for weight loss, but I figure nuts and fruit are way better than Doritos and donuts. The point is to get your body off the crap, and then you can fine tune from there.

              Comment


              • #8
                Originally posted by EagleRiverDee View Post
                I have to limit fruit in my diet or I can't lose weight. I have a weakness for dark chocolate and red wine...and have to limit those as well or I can't lose weight.

                It may just be a little tweak you need. You could maybe try cutting out fruit and just try and get all the colors in vegetables to make sure you're still covering your bases nutritionally.

                Repetition in meals isn't a big deal if you enjoy them and if they cover your nutritional bases. My problem lately is I only crave meat, I have not been craving vegetables or fruit. I sort of have to remember to eat those.

                Remember that exercise can assist you in losing weight by burning extra calories and building muscle- BUT- it can also boost your hunger and some people have more difficulty losing weight if they are vigorously exercising because they end up eating more calories than they burned. You might experiment with dialing back the exercise a little, just to see what happens.
                I love fruit but the sugars just want me wanting more. I don't know which meats to eat and how to cook veggies without boiling the crap ot of them. It is like I don't know how to do this paleo even though I have done nothing but read about it. I wished that I could find a good butcher or place to get meat.

                I defenitely find when I exercise hard that I am mroe hungry esp. when swimming. I feel like a hamster on a wheel going round and round and round.

                Do you drink coffee and do you find it ups your hunger. I can't drink wine, well, only sulfite free wine as I am allergic to sulfites. My weight loss has stopped but I am to blame.

                Thanks for the great advice. What is your daily menu look like?

                Much Thanks,
                Jenn

                Comment


                • #9
                  Hey, Another Jenn with two N's. Howdy! I use to be a ultra competitive swimmer in my younger days. 10-15 thousand yards a day and weights. Those days are long gone so it didn't matter what I ate cause I burned it. Now, an 1 hour class of hard deep water treading makes me crazy hungry and I just think it isn't enough to starve off the hunger. I really don't enjoy exercise unless it is with someone. I am all exercised out from my younger years. I like walking okay and roller blading and that is it.

                  What is your daily menu? What is primal? It seems there is alot of different opinions. Breakfast would be a good one for me to start but I am not a chef either. I get overwhlemed with this easily. What has been your struggles and successes?

                  Big Thanks,
                  Jenn

                  Comment


                  • #10
                    Find a friend who can cook. Pick something Primal you want to learn to make, and invite them over to cook it together.

                    Comment


                    • #11
                      My best advice -- and I'm only about 2 mos in, so take this with a grain of salt -- is to start with Primal things you love to eat, and just eat them with abandon. You want to eat an entire avocado? Go for it. Found blackberries on sale? Eat a whole container. Eat a pile of your favorite vegetables sauteed in Kerrygold butter. Don't worry about portions, points, calories, ratios, etc right now -- eat whatever you want as long as it's actual real food. Eventually you will start feeling less hungry as your body gets used to the new regime. It's incredibly liberating to go four, five, six hours without needing to eat, or even really thinking about food at all, because you have fueled your body well.

                      Comment


                      • #12
                        Leptin is a hormone that control hunger - I've recently done it at journaled it on this thread http://www.marksdailyapple.com/forum/thread75911.html

                        Leptin reset starts at poste 38, but there is background before that to put it in context if you can be arsed to read (warning there are also progress photos where my hairy/fat chest is on display not for the faint hearted )

                        It worked for me, it may work for you, and the best part for you is no excersie at first, then you do HIIT, which I recon if you hate excersise is one of the best ways to get what you need - it may be nasty but it's over damn quick

                        I found this artical really good for explaining leptin in a not too technical way Understanding Our Bodies: Leptin (The Fullness Hormone)*|*Nutrition Wonderland, there are also posts Mark has done, and Dr Jack Kurse's leptin reset program (google leptin reset) they guy has some quacky ideas, but as I said the Leptin Reset worked for me.

                        ETA: one thing I like that might apeal to you is I worked out a set breakfast, which was 4 eggs 200g ground beef and a couple of strips of bacon (ok maybe 4 strips) and ate that every morning (you might not be able to eat as much as me and won't need as much food so don't worrry if that sounds huge, I am 200lbs plus and can almost see my abs (at least the top 4) so there is a lot of me to feed)
                        Last edited by Tribal Rob; 02-26-2013, 01:48 AM. Reason: ETA more info
                        You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

                        Comment


                        • #13
                          Hey Jenn, you have done great to lose what you have so far. I would like to encourage you to persevere with learning to cook primal food well. It's not difficult, but it is different from conventional baking.

                          What I did, and it has worked well for me, is first purged my pantry and fridge of all offending items - processed oils, packaged products (I don't even call them food now), flour and other grains, beans, condiments full of additives, fizzy drinks etc. I kept some sugar on a top shelf for my dh along with his muesli and try to ignore them along with a loaf of bread in the freezer.

                          My grocery list is basically: Dairy: eggs, butter, whole milk, cheese; Meat: beef, lamb, chicken, pork, bacon; Veges: Pumpkin, kumara, onions, carrot, cauliflower, broccoli, mushrooms and many more depending what is in season. Fruit: bananas (for sweetening) and whatever else is in season but only a couple of pieces per day. Treats: Almonds, dark chocolate, tea.

                          Eggs are my staple breakfast, either panfried in butter, whipped into an omelette with veges, or blended with banana to make waffles. Sometimes I add bacon or cheese.

                          I have found meat is best cooked slowly. Layer your peeled and chopped veges in the bottom of the dish, add the seasoned meat, cover and cook long and slowly.

                          Mix and match the meat and veges and seasoning for variety - eg a beef curry in the slow cooker all day with onions, mushrooms and carrots, or ginger and pork chops in the oven at 150C for 1 1/2 - 2 hours with kumara, capsicum and pineapple.

                          Alternatively if you grill your lamb chops or chicken pieces (save the fat that drips off them) then you will want to serve with a side dish of veges. You can make salsas by finely dicing cucumber, peach and mint for example.

                          Butter makes veges tasty. So does bacon. So does coconut cream. You can steam broccoli and then toss in an olive oil dressing, saute silverbeet or any veges you like in butter, or stirfry cabbage in bacon grease, or mash pumpkin with cream or coconut cream, to give a few examples. Season with salt and pepper. Try out different spices such as cinnamon, coriander, chilli etc.

                          If any of these ideas appeal, have a look in my journal (link below) I often post my meals.

                          Good luck with your primal cooking.
                          Annie Ups the Ante
                          http://www.marksdailyapple.com/forum/thread117711.html

                          Comment


                          • #14
                            Good advice and thanks for reaching out to me. I am finding my love again with Paleo and connecting with people who do it make the difference. I am not worrying about the portions as my hunger decreases when eating Paleo. Do you still drink coffee and wine?

                            Hugs,
                            Jenn

                            Comment


                            • #15
                              Hi Rob,
                              Thank you for your invaluable information. I knew about Dr. Kruse but never did he leptin reset. I want to do it but find him overwhelming in the amount of information he has on his site and thank you so much for the links. I looked over your blog and am impressed by the dedication you have.

                              what can be HIT training?

                              I had a huge breakfast like you said and felt great. Do you drink coffee and alcohol? I find to get rid of them are hard.

                              Best,
                              Jenn

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