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  • Help: Getting Beyond a Plateau

    I read The Primal Blueprint a few weeks after I was introduced to Cross Fit last April. By July 31st I had dropped 22 pounds (from 202 to 180 at 5' 10'' at age 37). I was totally pumped, getting more fit by the day and feeling better than I had since high school. With the weight off I was really getting excited to begin to get truly fit. In August I didn't lose anymore weight but my fitness level seemed to be improving.

    Then came September and now October...I've learned more about diet and would consider myself "strict paleo" and really enjoying it. I workout 3 times per week with a mix of Cross Fit and Grokiing On (lifting heavy things and moving around). But I've actually starting going the other way weight wise. This morning I weighed myself for the first time in a month and was at 186. Needless to say I'm a bit frustrated.

    I expressed this to my wife and she did her best with "it must be muscle". Unfortunately, no. I think I've hit a plateau. Does anyone have any advice?

  • #2
    I stopped eating nuts of all kinds and stopped adding fat to food, and it seems to be helping, although slowly. You may need more carbohydrate than strict paleo provides. I have regular potatoes and sweet potatoes a few times a week.
    You lousy kids! Get off my savannah!

    Comment


    • #3
      Originally posted by Son of Grok View Post
      I read The Primal Blueprint a few weeks after I was introduced to Cross Fit last April. By July 31st I had dropped 22 pounds (from 202 to 180 at 5' 10'' at age 37). I was totally pumped, getting more fit by the day and feeling better than I had since high school. With the weight off I was really getting excited to begin to get truly fit. In August I didn't lose anymore weight but my fitness level seemed to be improving.

      Then came September and now October...I've learned more about diet and would consider myself "strict paleo" and really enjoying it. I workout 3 times per week with a mix of Cross Fit and Grokiing On (lifting heavy things and moving around). But I've actually starting going the other way weight wise. This morning I weighed myself for the first time in a month and was at 186. Needless to say I'm a bit frustrated.

      I expressed this to my wife and she did her best with "it must be muscle". Unfortunately, no. I think I've hit a plateau. Does anyone have any advice?
      Here is your answer on how to break through that plateau:

      1) No snacking between meals - EVER Eat NOTHING between dinner & going to bed
      2) LARGE protein Breakfast - NEVER skip breakfast - Breakfast must be your biggest meal of the day.
      - - If you feel hungry for snacks in the afternoon, then your breakfast was not big enough, then Increase the size of your breakfast
      3) You can skip lunch if you are not hungry. This is good & indicates your breakfast was just right.
      4) Limit carbs to less than 50 per day
      5) Eat LOTS of coconut oil at breakfast, lunch & dinner
      6) Eliminate desserts, substantially reduce fruit & nuts

      Read the book, "Understanding Lepton" for more. I was into a 9 month plateau and when following these steps, I dropped 5 lbs below my plateau within 1 week, and my sleep improved substantially. Now my "Wheat Belly" is shrinking rapidly.

      Grizz

      Comment


      • #4
        Originally posted by Son of Grok View Post
        I read The Primal Blueprint a few weeks after I was introduced to Cross Fit last April. By July 31st I had dropped 22 pounds (from 202 to 180 at 5' 10'' at age 37). I was totally pumped, getting more fit by the day and feeling better than I had since high school. With the weight off I was really getting excited to begin to get truly fit. In August I didn't lose anymore weight but my fitness level seemed to be improving.

        Then came September and now October...I've learned more about diet and would consider myself "strict paleo" and really enjoying it. I workout 3 times per week with a mix of Cross Fit and Grokiing On (lifting heavy things and moving around). But I've actually starting going the other way weight wise. This morning I weighed myself for the first time in a month and was at 186. Needless to say I'm a bit frustrated.

        I expressed this to my wife and she did her best with "it must be muscle". Unfortunately, no. I think I've hit a plateau. Does anyone have any advice?
        Eat less and less often.

        Comment


        • #5
          Just the type of advice (and encouragement) I was looking for -- thanks! I'm not much of a carb counter. How do I do that?

          Comment


          • #6
            First off... hang tight my friend... my first 40 lbs fell off.. now I hit what people call the whoosh and stall part.

            I will be the same weight for a month and a half... then in 2 weeks loose 5-10 lbs then stall for a month and a half again.

            also the big breakfast no snacking and get the carbs down helps. I find every stall of more than a few weeks a great time to relook at what I eat and make sure I am not slipping.

            Comment


            • #7
              Originally posted by Son of Grok View Post
              Just the type of advice (and encouragement) I was looking for -- thanks! I'm not much of a carb counter. How do I do that?
              Per my advice, you don't ever count calories or carbs. You can eat all the veggies & green leafy you want and stay well below 50 carbs.

              Sorry, but eating less and less often is just going to put your body into "Starvation Mode" and it will refuse to burn any more fat. Worse, it will burn muscle & bone in order to preserve every fat cell, then as soon as you start eating normally, you will gain all that weight back again, and then some as your body prepares for the next "Starvation.". You cannot outsmart your metabolism.

              Follow this special Paleo diet & your will succeed:
              MY LEPTIN PRESCRIPTION | Jack Kruse
              http://tinyurl.com/Dr-Kruse-References

              Grizz

              Comment


              • #8
                Hi Son of G, I started Intermittent Fasting (eating in an 8 hour window) this last two weeks and its helping - still early days so i'll see how it goes in the long run. I've been 65kg for months and lost a kg and some centimeters in the two weeks that i've done this. I've also cut out most dairy nuts dark chocolate and dried fruit but i do have some on my workout days if i feel the need. Good luck, i know that frustration when you feel like you've been doing everything right and nothing happens

                Comment


                • #9
                  Originally posted by Grizz View Post
                  Per my advice, you don't ever count calories or carbs. You can eat all the veggies & green leafy you want and stay well below 50 carbs.

                  Sorry, but eating less and less often is just going to put your body into "Starvation Mode" and it will refuse to burn any more fat. Worse, it will burn muscle & bone in order to preserve every fat cell, then as soon as you start eating normally, you will gain all that weight back again, and then some as your body prepares for the next "Starvation.". You cannot outsmart your metabolism.

                  Follow this special Paleo diet & your will succeed:
                  MY LEPTIN PRESCRIPTION | Jack Kruse
                  http://tinyurl.com/Dr-Kruse-References

                  Grizz
                  Any scientic evidence of "Starvation Mode" in fast under 72 hours? If missing one meal put folks into starvation mode, there would have been a lot of fat cave men. Why would your body refuse to burn fat for fuel? How does this make sense?

                  Comment


                  • #10
                    Originally posted by dboxing View Post
                    Any scientic evidence of "Starvation Mode" in fast under 72 hours? If missing one meal put folks into starvation mode, there would have been a lot of fat cave men. Why would your body refuse to burn fat for fuel? How does this make sense?
                    It's feasible if you haven't reset your leptin sensitivity, right? From what I understand, CW starvation mode is part myth and part side effect from being a sugar burner. If you're a fat burner it doesn't matter so much. That's kind of a guess thoguh, I'm a leptin n00b.
                    ~elaine. twitter, primal journal.


                    Originally posted by vontrapp
                    CoWorker: What? Cmon live a little.
                    Me: No thanks, I'd rather live a lot.

                    Comment


                    • #11
                      dboxing,

                      If you are the typical American or new to Paleo and overweight, then your body is Leptin Resistant, and it is a sugar burner. Any attempts to diet or skip meals will simply make your body burn remaining sugar, then muscle, and then bone. These people were in starvation mode before starting a fast or diet. Yes we have millions of obese people walking around in starvation mode because their brain can no longer sense leptin levels in the body. This is like a gas gauge on a car that doesn't work. Read the book, "Understanding Leptin" for all the scientific background and exactly how this works. Leptin is the Master Hormone that controls all bodily energy flow. for more on Leptin, read the introduction here:
                      http://tinyurl.com/Dr-Kruse-References

                      Grizz

                      Comment


                      • #12
                        You and I had close to the same starting height/weight. I started in January. I went from 220 to 180 in about 3 mo. Then it took another 5 months to get down to 172. Also during this timeframe, I went from being able to do 1 poor pullup to doing 20+ whenever I feel like it. I hadn't sprinted since gradeschool (I'm 46). I did 21 years in the Air Force where fitness was a joke. Had to run 1.5 mi in 15 minutes once a year, rest of year did nothing but eat donuts and drink beer.

                        When I hit this plateau, I looked at things very closely...my weight would fluctuate through the day sometimes 5-6lbs from morning to night, depending on what I ate or drank. I stopped obsessing about the scale, stopped counting calories/macros, just focused on eating good things and exercising.

                        I think the closer you get to having the lean body you want, the harder it is to lose fat. The last to go seems to be the spare tire around your belly.

                        Comment


                        • #13
                          The last to go seems to be the spare tire around your belly.
                          You are exactly right, and that is what I am focusing on now. I've lost 5 lbs of my belly fat in the last week, so this is working for me.

                          Grizz

                          Comment


                          • #14
                            Grizz is right in stating the importance of leptin resistance for weight loss. However, chances are if OP has been paleo for a while, the issues you describe shouldn't really apply to him anymore. People who eat low carb/paleo and start to achieve >15% body fat will see their leptin levels become very low. This is due to the fact that a paleo diet will inevitably lead to increased insulin sensitivity, lower insulin levels, and thus lower leptin levels. A paleo diet high in dietary fat will result in a body happily using dietary fat as a source of energy over stored fat, especially if you are eating a calorie surplus most of the time and have a low-ish bf%

                            I would look at chocotaco's threads and read up on carb refeeds... you sound like a perfect candidate for carb cycling. Also, maybe consider counting calories with fitday or something similar. the bottom line is no weight loss ==> calories in => calories out. Bottom line. Why you are burning less than you are consuming is a complicated matter, but it ultimately boils down to that simple truth. Cutting out snack foods like nuts and chocolate will help tremendously with that. Those kinds of things add up real, real quick.

                            Comment


                            • #15
                              Originally posted by Grizz View Post
                              dboxing,

                              If you are the typical American or new to Paleo and overweight, then your body is Leptin Resistant, and it is a sugar burner. Any attempts to diet or skip meals will simply make your body burn remaining sugar, then muscle, and then bone. These people were in starvation mode before starting a fast or diet. Yes we have millions of obese people walking around in starvation mode because their brain can no longer sense leptin levels in the body. This is like a gas gauge on a car that doesn't work. Read the book, "Understanding Leptin" for all the scientific background and exactly how this works. Leptin is the Master Hormone that controls all bodily energy flow. for more on Leptin, read the introduction here:
                              http://tinyurl.com/Dr-Kruse-References

                              Grizz
                              So all the fasting studies showing people burning fatty acids while fasting just happened done on people with perfect Leptin sensitivity? Thatís not logical. When people lost weight in the 80ís doing high-carb, low fat, they didnít automatically turn into muscle-less lumps. Their muscles were maintained, just like everyone else, in proportion to the adaptive stress place on them.

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