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  • Need help losing weight - so far it's not happening

    I started on full paleo 2 weeks ago for a permanent lifestyle change and for weightloss. How ever the weight isn't coming off and I have heaps to lose.

    I can't do formal exercise due to exercise intolerance caused by a disease I have (not heart disease) so this makes burning off fat harder obviously. I do get about 5-10 minutes of normal paced walking a day though from walking around to shops/other places as I don't drive and carry heavy grocery bags home - so some weights.

    Does anyone have any tips on how I can get into the fat burning zone without exercise?.
    Last edited by Raine; 01-09-2012, 09:31 PM.

  • #2
    To really give the best advice it would be helpful if you could tell us more about your stats - height, weight, any metabolic issues, etc.

    Assuming you have more than 20 lbs to lose, I think that it is best to not consume to much dairy, nuts, or to drink very many of your calories. My suggestion would be to either eat a real lunch or have nothing. I would also get rid of dairy completely - maybe with the exception of ghee. You may find it helpful to add some cooked greens or other veggies to your breakfast and lunch.

    As for exercise - I lost all the weight I needed to eating this way with only walking as exercise. I walk 40 minutes - 2 hours per day. Longer walks on weekends, shorter during the week. So it can definitely be done.

    Good luck and welcome
    Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

    http://www.krispin.com/lectin.html

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    • #3
      Hi Jammies,

      Thanks for the reply.
      Last edited by Raine; 01-09-2012, 09:29 PM.

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      • #4
        ground almonds, linseed and sunflower seeds
        Fail.
        Crohn's, doing SCD

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        • #5
          Don't try to 'burn off calories' with exercise. Exercise is healthy and can keep you toned as you lose weight, but 90% of weight loss is what you eat (or don't eat). You mention a 'good size' portion. What I'd do is track to see exactly how many calories you're consuming. There's no weight loss without a calorie deficit, regardless of what you're eating. Unfortunately for us, the calorie needs of women are far less than those of most men.
          In addition, what your optimum level is cannot be determined by comparison to others or online calculators. We're all unique in this regard, and you'll only arrive at your level by trial and error.

          I know that "fat is good" for primal eaters, but I personally cannot tolerate too much fat. I emphasize protein with moderate fat. And it's possible that the amount of fat you're eating is raising your calorie level to high for weight loss.

          In your situation, I'd track to identify exactly how many calories I'm eating and then try cutting 500 cal a day for a week to see if that stimualtes weight loss. The body only can lose 2 lbs of fat a week--beyond that, it's devouring muscle mass. So you want to find a level that allows you to lose 1-2 lbs a week, understanding that loss will probably not be linear, as hormonal shifts with TOM will often inhibit loss at that time.

          I'm writing as someone who has lost 200 lbs over the past several years, only about a pound a week, but at any time I 'stalled' and did not lose, the problem was always that I wasn't creating the necessary calorie deficit. I ate about 20g of carbs daily--and still do.

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          • #6
            I would suggest that 5-10 minutes of carrying shopping bags around is far, far too little exercise for general health, let alone weight loss. Basically then, a trip to the mall is the most demanding activity you might attempt in a week?
            I highly recommend, in addition to whatever diet advice you follow, that you commit or work up to an hours' walk per day. That is still really not a lot of activity in the grand scheme of things. Its true that diet willl affect far more change than exercise, but you gotta do more exercise than that.
            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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            • #7
              Oh, and the lunch you listed is the exact kind of concoction Id make if I wanted to gain weight! Try having a piece of fish or something instead.
              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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              • #8
                eating almonds and nuts caused my weight loss to stall big time. stop eating them and i bet you will have better luck
                Primal Chaos
                37yo 6'5"
                6-19-2011 393lbs 60" waist
                current 338lbs 49" waist
                goal 240lbs 35" waist

                Comment


                • #9
                  You have to experiment to see what works for you! Your typical diet seems very restricted to me. I'm no expert but for me weight started coming off once I stopped restricting myself so much. If I were you I would track all of my food at least for a few weeks, just to see hat you are taking in and how you could tweak it for experimentation. I used to eat anything I wanted as long as I kept it under 1700 calories. I'm 5'10 and currently trying to lose 35 pounds (down 12 so far). I also used be at the gym 5 times a week running and doing the eliptical. I saw little to no results and I was always hungry and I dreaded the gym. Then I tried something different. I am not completely paleo but I like the idea and follow it but I do cheat. Now I don't watch my calories. I make better food choices, make sure I eat around 80 grams of protein and don't let my carb count go over 100 grams a day. I am exercising two or three times a week just pretty much lifting weights for twenty minutes each time and I do some sprints one day a week. The weight is coming off at a nice rate (about one to one and a half pounds per week). That is what is working for me. Some people may not agree with what I do but I'm losing weight and I feel great. However, it took me a little while to figure out what will work for me! So try different things! See what works! Try eating a little more maybe!

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                  • #10
                    I think your lunch needs to be re-examined. It's completely PACKED full of stuff that should be condiments at best. A small handful of almonds is 270 calories alone. Just because you CAN eat it it doesn't mean you should make it a main staple of your day. I'm all for getting fat in your diet but maybe switch to something like 1/2 an avacado and/or a couple of hard boiled eggs or some full fat greek yogurt.

                    Furthermore, really watch your amounts. We really don't need to eat dinosaur sized steak. More protein isn't necessarily better - after a point it's just more. I'm supposed to get between 82 and 110 grams a day. 4 oz of chicken is like 35, a cup of shrimp is 40 etc. A single container of Fage is 18. It adds up fast.

                    It's not just WHAT you eat but how much you eat too. Especially if you can't exercise.

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                    • #11
                      Originally posted by LisaAnn View Post
                      You have to experiment to see what works for you! Your typical diet seems very restricted to me. I'm no expert but for me weight started coming off once I stopped restricting myself so much. If I were you I would track all of my food at least for a few weeks, just to see hat you are taking in and how you could tweak it for experimentation. I used to eat anything I wanted as long as I kept it under 1700 calories. I'm 5'10 and currently trying to lose 35 pounds (down 12 so far). I also used be at the gym 5 times a week running and doing the eliptical. I saw little to no results and I was always hungry and I dreaded the gym. Then I tried something different. I am not completely paleo but I like the idea and follow it but I do cheat. Now I don't watch my calories. I make better food choices, make sure I eat around 80 grams of protein and don't let my carb count go over 100 grams a day. I am exercising two or three times a week just pretty much lifting weights for twenty minutes each time and I do some sprints one day a week. The weight is coming off at a nice rate (about one to one and a half pounds per week). That is what is working for me. Some people may not agree with what I do but I'm losing weight and I feel great. However, it took me a little while to figure out what will work for me! So try different things! See what works! Try eating a little more maybe!
                      I've found the key to my success too has been keeping my carbs under 100 per day and my protein 80-100 and to make sure my fat intake accounts for about half of my calories. The calories take care of themselves when you do that. I don't track calories on my fitday - just my macros (I can still SEE calories) and that way I don't go nuts. It makes me focus on the right things.

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                      • #12
                        I didn't see any weight loss for about 5-6 weeks. So give it time. Here are pictures of what I ate for an entire week during that initial time. It was right after this week that suddenly my weight started to drop. You'll see I ate chocolate, dairy and wine. I was still trying to be a runner then. I've since given it up and just take a walk at lunch. Next week I'm going to start weights.
                        Farewell to Spring: low carb diet diary
                        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                        • #13
                          Thanks everyone for your responses, you have given me some things to think about and areas of my diet to tweak.

                          My dinner time protein is 20-25g of lean protein which for "me" is a good amount.

                          I am cutting out the coconut milk as it's been hurting my stomach.

                          The ground nuts has only been a teaspoon, but I will cut that out and see if it has any effect.

                          I worked out my average daily intake to be between 980-1510 calories, depending on if I have lunch or not. I think cutting out the coconut milk will help as the half a cup I was having had 305 calories - thankfully my body is rejecting it anyway. I have been reading heaps on paleo eating over the last few months, but depending which site you go to, opinions differ from what food is good and what is not.

                          As for exercise as I said I can NOT exercise because I am exercise intolerant. This is caused by a lifelong disease that has nothing to do with my weight. If I do more than 5-10 minutes of exercise a day I start having neurological problems and can not walk or talk properly and end up having either a seizure or stroke like episode. Yep 5-10 minutes a day of exercise is not enough and I hate not being able to work out, but unfortunately I can't change the situation, which is why the focus needs to be on my diet

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                          • #14
                            just out of curiosity what is the disease that makes you unable to exercise?
                            Primal Chaos
                            37yo 6'5"
                            6-19-2011 393lbs 60" waist
                            current 338lbs 49" waist
                            goal 240lbs 35" waist

                            Comment


                            • #15
                              I'd be very interested to hear as well, it must have drastically affected your life, as you are defining "exercise" above as 10 minutes of walking per day.
                              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                              Comment

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