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I'm back and looking to lose 20-30 pounds! Need some tips!

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  • I'm back and looking to lose 20-30 pounds! Need some tips!

    Hi everybody,

    I've been eating and living primal style (I know the book and science behind it very well) off and on for a year or so, but I have had a hard time sticking to it. This time though, I really want to stick with it and lose some excess body fat. I'm 21, 5'4 and weigh 148lbs. I'd like to get back down at least into the 120s, where I felt my very best.

    My problem is that after I lose 5-10 pounds of what I assume to be water weight, my weight loss grinds to a halt, and I can't seem to get below 140. I know I should ramp up my slow movement a little more, but are there any other ways to finally break into the 130s? I've read about carb refeeds, but not sure I'm quite lean enough to try those yet. Should I calorie count? I eat around 50 grams of carbs a day, and a ton of protein, at least 100 grams. I limit fruit, nuts and dairy. Not sure what I need to change to push my out of the 140s.

    Oh and on a side note, I live in a pretty crowded town, and have no place to exercise other than the college gym. How do I get past embarrassment at going there? I get so self conscious, because it's a gym filled with fit college girls and guys, and I feel so out of place exercising next to girls who don't weigh 100 pounds soaking wet, or better yet venturing into the weight lifting section where only the big buff guys hang out. Seriously never see a girl lifting weights in there, EVER.

    So basically, any tips at all would be welcomed so much. Thank you everyone in advance!

  • #2
    Exercise at home. Start with bodyweight exercise. Fitness 666

    Comment


    • #3
      I wonder how much your hormones are factoring in. Have you had any labs done?

      All in all, as much as some folks may object, many of us have found HCG to be a solution.
      Discussion of eating plans, nutrition, health research, etc, with respect at this link

      Comment


      • #4
        Originally posted by Kavinsky View Post
        Hi everybody,

        I've been eating and living primal style (I know the book and science behind it very well) off and on for a year or so, but I have had a hard time sticking to it. This time though, I really want to stick with it and lose some excess body fat. I'm 21, 5'4 and weigh 148lbs. I'd like to get back down at least into the 120s, where I felt my very best.

        My problem is that after I lose 5-10 pounds of what I assume to be water weight, my weight loss grinds to a halt, and I can't seem to get below 140. I know I should ramp up my slow movement a little more, but are there any other ways to finally break into the 130s? I've read about carb refeeds, but not sure I'm quite lean enough to try those yet. Should I calorie count? I eat around 50 grams of carbs a day, and a ton of protein, at least 100 grams. I limit fruit, nuts and dairy. Not sure what I need to change to push my out of the 140s.

        Oh and on a side note, I live in a pretty crowded town, and have no place to exercise other than the college gym. How do I get past embarrassment at going there? I get so self conscious, because it's a gym filled with fit college girls and guys, and I feel so out of place exercising next to girls who don't weigh 100 pounds soaking wet, or better yet venturing into the weight lifting section where only the big buff guys hang out. Seriously never see a girl lifting weights in there, EVER.

        So basically, any tips at all would be welcomed so much. Thank you everyone in advance!
        I think you really need to start with a strict 30 day protocol and go from there. If you lose more than 5 to 7 pounds you're very likely losing more than just water. And then we test and retest some things after that to see what would fit you best.

        Really, what we need to do is stop TALKING about doing it and just do it, right? Start NOW.
        Rebooted Body -- Ancestral Health + Modern Psychology | The Rebooted Body Podcast

        Comment


        • #5
          Originally posted by itsybitsy View Post
          I wonder how much your hormones are factoring in. Have you had any labs done?

          All in all, as much as some folks may object, many of us have found HCG to be a solution.
          Ugh, i hope you talking about injectable hcg...oral hcg cant enter the bloodstream, its molecular weight is too great.

          Comment


          • #6
            Ugh. I hope anyone even considering going anywhere near HcG will read this first.

            Human Chorionic Gonadotropin (HCG) for Fat Loss: “Fallacy and Hazard” – Obesity Panacea

            It just doesn't work. Eating 500 cal/day will make you lose weight, yes. But the HcG is just an expensive placebo.

            Comment


            • #7
              I know a woman who lost a lot of weight on the HCG diet with injections. She put it all back on afterwards, and then some, as diets are wont to do.

              Comment


              • #8
                I've already been down the HCG injections road actually, 3 years ago. I lost 17 pounds in 26 days, before I gave into my insane hunger and ate and ate and ate until I regained every single ounce. That was well before I'd heard about primal/paleo, and I don't have much interest in trying it again to be honest.

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                • #9
                  Try Alternate day fasting, or if that's too oppressive, try IFing. It really helped break through my weight loss pause. I started with a 16/8 protocol and worked my way up to alternate day fasting. Their is an ADF support/chat thread here if you want more info.
                  The process is simple: Free your mind, and your ass will follow.

                  Comment


                  • #10
                    I'm of the opinion that if you're not finding success on a low carb diet, it's not a terrible idea to eat more carbohydrates. It's probably a lot easier and more delicious than hCG, fasting or wasting money on unnecessary bloodwork.

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                    • #11
                      I think carb refeeds can be very useful, although whether you are ready for them yet is debatable. Going on your weight and height I'd say yes. I personally have had good success with this strategy from about your weight, relatively speaking because I'm taller. I just have a couple of days a week when I eat higher carb, and moderate fat, using carbs such as fruit, rice and potatoes (and wine or cider occasionally too). I often experience a little water weight gain, especially on the occasion I stick the two days together, but within a couple of days I lose some weight overall. I'd just made sure you don't eat too much salt with your carbs because this causes extra water weight gain, but it can be easy with carbs - salt on potatoes/tamari on rice for example. Check out Mark's rap on refeeds: http://www.marksdailyapple.com/carb-...#axzz2PGWmRiSD

                      Also, if you include butter and oils, I would ditch those for the main part. Such a dense supply of calories is not needed when you are trying to lose fat; other foods have more nutrients and will probably leave you more satisfied. HOWEVER I am definitely not saying you should do really low calories. I have experienced that metabolism does slow down having decreased calories for a decent amount of time. I personally have slowly increased my calorie intake from about 1400 to 1800 cals and am still losing weight at the same rate, if not faster. If you eat higher-nutrient foods, and a decent amount of calories you will probably feel better and stick with it.

                      Last of all, building muscle certainly helps burn fat in the long run and if you're beginning you will probably see great progress just doing easy and basic body-weight exercises at home. Building and toning muscles really improves the shape of your body, even if you are aren't doing body-building routines.
                      Last edited by Heth; 04-01-2013, 06:58 PM. Reason: added link
                      Primal since May 2012. Loving life and down 50lbs.

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                      • #12
                        Originally posted by Timthetaco View Post
                        I'm of the opinion that if you're not finding success on a low carb diet, it's not a terrible idea to eat more carbohydrates. It's probably a lot easier and more delicious than hCG, fasting or wasting money on unnecessary bloodwork.
                        Agreed. Sometimes a body needs change.
                        Depression Lies

                        Comment


                        • #13
                          Hi Kavinsky,

                          I regained a stone over 2012 and decided last month to lose it in the most stress free way possible....it has worked remarkably well, I have lost 10 pounds in a month and have retained my energy levels, and I haven't become obsessed about counting calories, carbs, blah blah blah blah...not to belittle the importance of calories and carbs though.

                          Here is what I did:

                          Homework stage: set aside an hour or so to break down your nutrition and exercise strategy.
                          Calories: IF doesn't work for me as it makes me feel too wired, and I loathe weighing everything I eat, so I used a slightly looser but effective strategy: Calculate maintenance calories, eat 100 or 200 calories over this every 4th day. Days 1,2 & 3 reduce calories using this formula: max. 31 calories for every pound of fat that you desire to lose. I personally didn't go quite this low as I would rather exercise a little more instead, I used 2000 for high cal days, 1300 for weight loss days.

                          Meal planning: Now list the foods you eat regularly including any unhealthy foods whose cravings you frequently succumb to! I find eating a large breakfast and inner with a small snack for lunch is the most enjoyable way to allocate calories across meals as I prefer to be satiated after a meal instead of having bird portions. Using fitday or some other calorie counter, build meals you'll enjoy determining how many grams/quantity of each food you will need. I do not bother calculating low cal veg as the calorie content is minimal.

                          When you have your basic plan then create healthy substitutes for treats. I had a weakness for brownies so I found a health food shop that sells totally natural brownies made from fruit, cocoa, coconut oil and other Primal friendly ingredients that taste just as good and I eat this a few hours after sprint or strength training as a reward!

                          Over the next few days weigh your foods so you know the portion sizes, make notes if needed (ie palm size, dessert spoon). After a few days I knew what each meal looked like on a portion size level and had no need to chart or weigh anything. Some days I ate a little more or less than planned, it need not be perfect.

                          Exercise: The Sprint 8 protocol is brutal but I have found it to be excellent for fat loss. Sprint at highest intensity possible for 30 secs, active recover for 1:30 secs, repeated 8 times, with a warm up and cool down. Build up to 8 reps gradually. I use an exercise bike for this as I do it 2-3 times a week and have an injured knee.

                          Strength train at home with bodyweight exercises, I use Fitness 666. If you use shorter rest intervals of a minute or so and superset the exercises this is apparently better for weight loss due to increased growth hormone secretion.

                          Allow plenty of time for recovery and listen to your body as opposed to following a strict regime....if I don't have enough sleep or still feel sore I move my workout back a day. No I sprint at a higher intensity my workouts are becoming less frequent as I need more recovery.

                          Try and walk everywhere. Fast.

                          Just drink water or green tea.

                          Destress. Meditative exercise, Frolov device, QiGong, a nice bath. Whatever floats your boat.

                          That is what worked for me, good luck!

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                          • #14
                            Emily, that sounds like great advice and covers all bases - diet, planning, exercise, lifestyle. You deserve your success.
                            Annie Ups the Ante
                            http://www.marksdailyapple.com/forum/thread117711.html

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                            • #15
                              Just go to the gym. No one gives a fuck. If they do, they are not working out very hard, and why would you care about their opinion.

                              I used to go to a gym at 5'7 260 lbs. People were very nice, no one stared or commented. A few people helped. THe nicest people to me were the big, buff guys.

                              http://maggiesfeast.wordpress.com/
                              Check out my blog. Hope to share lots of great recipes and ideas!

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