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  • Plateau Discussion

    I have browsed around for a couple weeks looking for more experiences with slowed or haulted weight loss while on pb and thought i would start a new thread here in nutrition as the discussion is likely to focus on that.

    Short version of my story. CW diet for three months went from 333-310 and found MDA. In four months on since i have gone from 310-278. Unfortunately, i have been stuck between 276-280 for about a month.

    If i was a bit closer to a healthy weight i would understand hitting a wall but I am a solid 75-100 pounds overweight (although my goal is in the 220 range)

    I am certainly not the fitness person many of you are, however I get a good deal of play in weekly with disc golf 3-4 days a week, kickball league every friday and touch football most sundays. I walk 10 or so miles a week and occasionally job a bit of that just to get it over with sooner.

    My diet is 98 percent paleo/primal. I seldom have a bad meal, but I do work small things in from time to time that are not 100%. these things include occasional ketchup on eggs, diet sodas etc.

    A normal day - mixed nuts or eggs/bacon for breakfast. if i forget breakfast i usually buy a cranberry almond mix we have here at my school (im a teacher) this is usually with a diet soda or water. i have a hard time with caffeine

    lunch is normally either leftovers from a meat/veggie dish the night before and i often make chicken wings in the oven with a paleo safe buffalo sauce i make. occasionally paleo chili is made and frozen and i bring that too

    dinner is usually a high protein meal. I eat a lot of ribeye steak and chicken breasts. sometimes i have half a sweet potatoe cooked in oven sliced thin like fries sometimes i dont. Veggies are usually incorporated into dishes as i hate them alone. i do this by adding them to stir fries, sauces etc.

    I have hit a wall and i am getting frustrated. i understand i could cut out a little bit here and there, zero sweet potatoes instead of 1-2 a week, zero diet sodas, zero ketchup but i feel my intake is appropriate. Am i way off? again i weigh 277.8 this morning.


    What have others of you done to get off a number you have been stuck on? i had pizza last weekend with the parents, so dont say carb refeed lol.

    a
    SW 333 PBSW 308 CW 291 LW 254 GW 220

  • #2
    I'm not much help, but I would like to comment that you are better off with a regular soda for both health and fat loss reasons.
    PaleoMom's Diet Recovery Journal
    http://www.marksdailyapple.com/forum/thread82059.html

    Comment


    • #3
      Reduce food portions or increase physical activities or do both! Yes, dieting sucks, and if you feel too comfortable with your diet, then you probably are not doing it right!
      "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

      - Schopenhauer

      Comment


      • #4
        congrats on your weight loss so far. before getting into any dietary changes, make sure you're at a real plateau. the scale will only tell you so much. really pay attention to how your clothes are fitting, or take measurements for a couple of weeks. you could also track your body composition with photographs. it could be that your weight loss has slowed down, but your fat loss is continuing. if that's the case, just keep doing what you're doing and the scale will catch up.

        also, whereas fat loss is the goal, it might be time to add lifting heavy things to your current exercise (rock on disc golf!). you could certainly go for a weight lifting program, like starting strength or stronglifts, but a body weight program is also a great place to start...mark's Primal Blueprint Fitness is pretty great. adding muscle will cause your body to start burning more fat.

        since you've plateaued for a month, i think it's pretty clear that you just need to make a change of some sort. your diet seems ok, and you're aware of the things you should cut out (diet soda especially). so, maybe it's time to experiment with fasting or calorie cycling. you might even find that just switching up the food you eat might be enough to restart some weight loss...try some new recipes, cut the protein and increase the fat. if you've been following a regular meal plan for a while, your body may have adapted to it in some way. in that case, even minor changes might do the trick.
        http://www.marksdailyapple.com/forum/thread60178.html

        Comment


        • #5
          I'm guessing you are male, age 25-35 or so?

          Anyway, give this a shot...it looks like you are eating well within your comfort zone, and doing a pretty good job with PB. Try throwing your body a huge curveball for the next couple months.

          Breakfast: Big cup of black coffee, decaf OK, but full-strength better. No food.

          Morning snack: none

          Lunch: Big-ass salad heavily made with hard-core veggies and not just leafy veggies...bell peppers, cucumbers, broc, cauli, mushrooms, and a can of sardines, smoked oysters, or tuna. No oils or dressing on salad except maybe vineagar.

          Afternoon snack: none

          Dinner: Huge piece of meat, ribeye, half a chicken, pound of burger, big pile of steamed veggies cooked in butter or coconut oil, half a potato or a bit of rice, piece of cheese, dark chocolate, handful of blueberries or a piece of fruit, handful of almonds.

          Evening snack: none

          Eat like this for a while and see what happens.

          Comment


          • #6
            Originally posted by Gorbag View Post
            Reduce food portions or increase physical activities or do both! Yes, dieting sucks, and if you feel too comfortable with your diet, then you probably are not doing it right!
            I felt comfortable with my diet all the way from 220 to 170. I'm not so sure that's good advice.
            Rebooted Body -- Ancestral Health + Modern Psychology | The Rebooted Body Podcast

            Comment


            • #7
              Originally posted by primalrob View Post
              congrats on your weight loss so far. before getting into any dietary changes, make sure you're at a real plateau. the scale will only tell you so much. really pay attention to how your clothes are fitting, or take measurements for a couple of weeks. you could also track your body composition with photographs. it could be that your weight loss has slowed down, but your fat loss is continuing. if that's the case, just keep doing what you're doing and the scale will catch up.

              also, whereas fat loss is the goal, it might be time to add lifting heavy things to your current exercise (rock on disc golf!). you could certainly go for a weight lifting program, like starting strength or stronglifts, but a body weight program is also a great place to start...mark's Primal Blueprint Fitness is pretty great. adding muscle will cause your body to start burning more fat.

              since you've plateaued for a month, i think it's pretty clear that you just need to make a change of some sort. your diet seems ok, and you're aware of the things you should cut out (diet soda especially). so, maybe it's time to experiment with fasting or calorie cycling. you might even find that just switching up the food you eat might be enough to restart some weight loss...try some new recipes, cut the protein and increase the fat. if you've been following a regular meal plan for a while, your body may have adapted to it in some way. in that case, even minor changes might do the trick.
              I think this ^^. You can't just use a scale. You need to combine the scale with measurements and pictures and every 3 or so months a body fat calculation.
              Rebooted Body -- Ancestral Health + Modern Psychology | The Rebooted Body Podcast

              Comment


              • #8
                Originally posted by The Rebooted Body View Post
                I felt comfortable with my diet all the way from 220 to 170. I'm not so sure that's good advice.
                "Feeling comfortable" and "feeling too comfortable" are two different things though! Nobody should expect the body to give up stored bodyfat without a fight...
                Last edited by Gorbag; 03-11-2013, 03:22 PM.
                "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                - Schopenhauer

                Comment


                • #9
                  quit the soda,
                  and call me in the morning.
                  as someone else said, you might actually be better with a regular instead of the diet type drinks,
                  something about the sugar substitutes being worse than the sugar.
                  drink water.
                  did you mention fruit ? may have to limit that too.
                  read up.

                  Comment


                  • #10
                    Thanks for the input guys. I don't eat a lot of fruit, occasionally some berries and I always have a mango for mango steak stir fry but use about a third of it per four meal cook. I don't really see the way I have been eating as a diet, just being smart and healthy and living that lifestyle but at the same time I have weight loss goals and the stagnant nature of the scale is demoralizing as many know.
                    I have taken measurements and have lost maybe a fraction everywhere in this month. Heavy lifting is something I have done in the past and am considering but truly hate it. As with anything else, no sacrifice no gain I suppose.
                    FYI I am 31 year old male.
                    SW 333 PBSW 308 CW 291 LW 254 GW 220

                    Comment


                    • #11
                      How is your sleep and your stress level? Both of those can make you hold on to the weight. I believe anything the body sees as stressful creates fat gain/ won't let go of fat, that can be stress on the outside from your life/lifestyle and inside from what you eat and feel.
                      PaleoMom's Diet Recovery Journal
                      http://www.marksdailyapple.com/forum/thread82059.html

                      Comment


                      • #12
                        I have made a conscious effort to get 8 hours of sleep every night for ghosts few months. It's been hard cuz I'm a night owl. Stress is pretty low.
                        SW 333 PBSW 308 CW 291 LW 254 GW 220

                        Comment


                        • #13
                          Originally posted by The Rebooted Body View Post
                          I felt comfortable with my diet all the way from 220 to 170. I'm not so sure that's good advice.
                          What's sufficient for losing weight when one is larger may not be sufficient for losing weight once you hit a certain level. I think your body will stay at a set point unless you change something like eat a little less or lift heavier weight. You've got to change something to break out of a plateau.
                          F 28/5'4/100 lbs

                          "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

                          Comment


                          • #14
                            I am just frustrated for the first time since going PB.
                            I am almost 280 pounds. in fact i was 278.6 this morning after eating paleo soup and a bunless burger and some nuts all day yesterday. something is wrong and i hate it. i feel like being so overweight still means that i should be able to lose some weight fairly easily if eating appropriately and burning some calories.
                            SW 333 PBSW 308 CW 291 LW 254 GW 220

                            Comment


                            • #15
                              Originally posted by Millersoontobelite View Post
                              I am just frustrated for the first time since going PB.
                              I am almost 280 pounds. in fact i was 278.6 this morning after eating paleo soup and a bunless burger and some nuts all day yesterday. something is wrong and i hate it. i feel like being so overweight still means that i should be able to lose some weight fairly easily if eating appropriately and burning some calories.
                              How tall are you? If you say 6'9" I'm going to scream...

                              Comment

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