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So virtually no weight loss in a month - are my ratios correct?

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  • So virtually no weight loss in a month - are my ratios correct?

    Hi Guys and Gals,

    Can anyone please advise me as I'm convinced I'm doing something wrong - I have had only 2lb weight loss in a month and minimal changes on the tape measure and this makes me wonder if I'm doing something wrong, here are the stats/details:

    28yo, female, 5'5'', start weight 198lbs, weight today 196lbs, body fat approx. 39%

    Yesterday's meal as an example was a ratio of fat 66% (182.4g) Protein 23% (137.4g) Carbs 11% (40.7g) and total cals 1824

    B - IF
    Coffee with heavy cream
    L - BAS with avocado, lettuce, pepper, chicken, 2 boiled eggs & some ff mayo
    D - Chicken/coconut curry with onions and peppers - I had a small bowl, it contained very basic things and all primal + 1 small square of 95% chocolate

    That's it! I wasn't hungry and only ate when I was ready to and it sure as hell falls way below what I used to eat so I just don't get it. I feel better but the scale just won't budge and the inch loss is minimal! The only thing I can think of is that I'm not getting enough exercise although I did clear out the attic by myself last night so lifted heavy things and climbed the ladder about a million times. I also walk with the dog every day and do some lunges and squats (when no one is around to see me!). I try to get to the gym 2 x per week to do weights but this has been a bit sporadic of late.

    Can anyone help/advise me on some things to try because I just want to maximise the full PB potential?

    Many thanks in advance!
    Hayley
    There are none so blind as those determined not to see

  • #2
    It *looks* ok to me.

    "ff mayo" Does that mean fat free?

    What I've been doing since stalling out, is calculating my RMR (www.caloriesperhour.com) and limiting my calories to my RMR (which for me at age 28, 5'7" and 130 lbs, is aproximately 1350.) Your macros look like mine.

    Hmm...

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    • #3
      Thanks Diana Renata, that's what I thought but maybe the calories are the thing. I just didn't want to have to worry about counting cals and monitoring what I eat as that's what got me in the bad eating habits to begin with - yesterday looking at the food I had there wasn't really very much and I was surprised how quickly it all added up (I don't usually count). I don't eat much dairy and don't want to move to meat only so I'll just persevere I guess, maybe my body is just taking a while to get used to the new way of life?! FF Mayo was full fat mayo btw, I thought that would be better than one with sugars and sweeteners (well more sugars and sweeteners that is).

      Confused.com....
      There are none so blind as those determined not to see

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      • #4
        Mayo shouldn't have any any sugar (minimal to where it says 0 grams) or carbs.

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        • #5
          Oh I got my FF's mixed up- LOL. Homemade mayo is the best.

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          • #6
            Remove the cream, mayo and chocolate for a few weeks. That should help. Even a little bit of chocolate and cream will stall me.

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            • #7
              It all looks good to me. How are your stress levels? Are you getting enough sleep? It sounds like you are moving slowly on the dog walks everyday...so that is good also. The days you do lift heavy, are you intensely focusing on each and every lift? I watched people in the gym for years that came in every day and never seemed to make any visible progress. I would then see other people (men and women) make leaps and bounds in 30 days, 60 days and look like a new person in 90 days. I have no idea what their diets were like outside of the gym, but what I did notice was the intensity of each lift for the people that made significant progress. Too many times we go through the motions of a workout instead of really focusing on the muscles we are using for each and every lift. If you intensely focus on your muscles, your breathing and slow down your concentric (muscle contraction) and eccentric (lengthen). Most people tend to concentrate on on the muscle contraction and forget to slow down on the downward motion. For example, if you do a bicep curl, the concentric phase is when you lift the weight from the down position up to your chest/shoulders. Most people focus on this part and quickly lower the weights to the starting position in an effort to get on with the next rep. If you do your lowering of the weight as slowly as possible and really concentrate on each and every lift in the same manner, your body will respond.

              Just some thoughts and I hope they help. Also, did you happen to order Mark's book and get the free stuff when he was pushing for No. 1 on Amazon? If so, there is a great audio that came with the package that talks about the 20 reasons why you may not be losing weight. It is a really good listen and may help you focus your efforts.

              Good luck and I look forward to reading your success!
              God is great, beer is good, people are crazy

              Trashy Women
              http://www.youtube.com/watch?v=Bz8Yptnh2kg
              http://www.youtube.com/watch?v=AYkG3...eature=related

              Beef Cake's Primal Hardcore Porn<strike>Erotica<strike>...er...I mean my journal...

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              • #8
                Thanks Myprimallife, Diana Renata, Stoneagequeen and Beefcake all great food for thought :-) I feel a bit sad to cut out the cream, the others I can for sure just the cream makes many things palateable :-( I'll give it a try though - no pain no gain huh?!

                Beefcake - thanks so much, I most certainly am guilty of not focusing on the latter parts of lifting and you're right, I do just want to get to the next step so I will definately focus more on this. I guess we tend to rush through things as quickly as we can but who says life should be a rush? Unfortunately I didn't get all the extra bits with the book as I only just got it via Amazon UK. I'll see if I can dig out the list of 20 things from the web, I'm sure it's floating around somewhere...

                Really appreciate your thoughts and suggestions - now, I'm off to have a got a making primal mayo!

                ~Hayley
                There are none so blind as those determined not to see

                Comment


                • #9
                  lots of chicken... wheres the beef???? chicken i really dont like to see a lot of people live off of... for me, and i AM trying to gain, it makes gaining weight very easy... beef however... if i only eat beef with my veggies and such it is damn near impossible to gain sometimes... just food for thought. i have no reason for this i just notice it
                  Get on my Level
                  http://malpaz.wordpress.com/

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                  • #10
                    You've already gotten some great advice! What I sould suggest in addition to what's mentioned above, though is to give yourself a little more time, maybe another month or so. From my experience, if one has additional hormonal issues it can take a little longer for your body to adjust to the changes and start healing itself. So it can depend on what kind of shape your system was in to begin with on how fast "weight loss" takes.

                    For me (with hypothyroidism and had low adrenals which then affected my other hormones- estrogen and progesterone), it's taking a bit longer to see weight loss. But I focus on the feeling so much more better it's crazy part of the PB. I know that some of this feeling better is my system starting to work correctly and build back up after being treated not so well for years.

                    Sometimes I have to remind myself that it took years of abuse to get my body into this condition, it's going to take a little time to reverse that. And it can be tough reading people's super duper quick weight loss and thinking it isn't working! Just don't give up, concentrate on the health part, and give it some time!
                    sigpic "Boy I got vision and the rest of the world is wearing bifocals" - Butch Cassidy and the Sundance Kid

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                    • #11
                      Thanks Malpaz and Minxxa - I totally agree! I usually eat A LOT of beef but thought it was stalling me so tried to mix it up with other meats - chicken and pork belly are the main ones with a bit of fish here and there. I would take a steak over chicken any day but yesterday I'd cooked a batch of chicken legs and thighs so needed to use them up :-)

                      I can totally see what you mean Minxxa - it did take a long time to get here and I don't want a quickfix/quickbreak yo-yo solution as we know they just don't work, I'm just impatient, even though I know that slower is better and my body will love me for it if I just keep treating it kinder with PB. I've been looking at the 30 day challenge blogs/threads and I do think that might be the answer, those bloody scales torment me every morning and today I chucked them across the room because I just couldn't stand the silent mocking eminating from them. Evil thing! So, I'll banish them to the coldest, dirtiest place I can find to teach them a lesson and hopefully the stint of confinement might make it think twice before giving me a bad reading in a month's time...

                      I might weigh tomorrow and then not again until 21st May, yeah - that's my plan :-) Minus cream, choc, non-primal mayo and any other naughties too - I will be a Primal Blueprint Evangelist!
                      There are none so blind as those determined not to see

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                      • #12
                        Originally posted by Minxxa View Post
                        Sometimes I have to remind myself that it took years of abuse to get my body into this condition, it's going to take a little time to reverse that. And it can be tough reading people's super duper quick weight loss and thinking it isn't working! Just don't give up, concentrate on the health part, and give it some time!
                        Absolutely! I let myself go for the last three years and it is difficult to grasp that I cannot just hit it hard for 30 days and be back to 185 with 8% body fat. Plus, I agree with Mark's assessment that slow and steady is a better and healthier way to build your best body.

                        I found 17 reasons and it appears to be the same or at least a similar list: http://www.marksdailyapple.com/17-re...losing-weight/
                        Last edited by Beef Cake; 04-21-2010, 08:44 AM.
                        God is great, beer is good, people are crazy

                        Trashy Women
                        http://www.youtube.com/watch?v=Bz8Yptnh2kg
                        http://www.youtube.com/watch?v=AYkG3...eature=related

                        Beef Cake's Primal Hardcore Porn<strike>Erotica<strike>...er...I mean my journal...

                        Comment


                        • #13
                          To me, it doesnt look like a lot of food, not really enough fat either. What do u do to workout? Perhaps u need up up your calories and workout and put on some muscle mass to increase your metabolism.
                          Natural Selection: http://ichoosenaturalselection.wordpress.com

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                          • #14
                            Food looks ok.. I would suggest moving more???

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                            • #15
                              Thanks Beefcake - that's really helpful! Athena and Coach81 - I'm pretty much coming to the conclusion it's the moving or not moving enough which is the problem, I need to get out and do more. I'll try and mix it up a bit and see what I can achieve.

                              Today for example I've barely eaten, broke my fast at 11.30am/16 hours with 2 boiled eggs and a coffee with heavy cream and late this afternoon at 15.00 had an avocado. I'm a bit peckish now and looking forward to dinner - I will max out the fat/protein with beef etc and a small amount of green veggies or something of that nature. I might even try a 20/24 hour fast from last meal tonight to tomorrow avo, that should help shouldn't it?

                              I just can't wait to get it right and find the right strategy for me - I know I will eventually but in the mean time, grrr...!!!

                              Thanks y'all!
                              There are none so blind as those determined not to see

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