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  • Want to drop the last 3-5 lbs and I have an idea...

    Should I do this?

    I just can't seem to drop a pound. I started this PB journey at 118 in July 2012 and now weigh 120 as of yesterday morning. I am 5'3" with a BMI of 20.9 and BF ranging from 14.6-24% depending on which silly little impedance scale I step upon. Let's say 19% BF to split the difference. 47 years young and fighting to stay out of menopause. Stressful life (special needs child, troubled marriage) whacked out my cortisol. Years of sugar addiction still being valiantly battled. Things are getting better.

    I was physically active/fit until January 2012 when I took a 5 month break to heal a hot spot on my femur (pre-stress fracture, they say) and to recover from what they tell me was likely Pertussis/Whooping Cough. I then weighed about 118 with roughly the same BMI/BF. So, when I restarted my exercise routine I'll admit I likely a little flabby. I do 8-12 min cardio with 40 min heavier lifting/strength training 4-5 days a week with 1-2 days of tabata on the treadmill.

    I just can't break this plateau. I only want to get down to 115. That is where my clothes fit the best and I feel the best. Right now I have just a 'thickness', if that makes any sense.

    So, should I fast and/or restrict to get down to that 115 and then work to maintain? I've been keeping a food journal and I don't see glaring reasons why I should be going up and not down (or the same) aside from an occasional binge. I have actually been good these past 4 days, only to watch the scale tick up another .5 lb.

    My thought is to fast for 24 hours and then get serious. NO chocolate, no matter how dark. No nuts, no matter how raw. Only animal protein and vegetables with an emphasis on lowering carbs.

    I've never found it worth my while to fast or restrict my way down to a weight. It always seemed to come back. BUT, this is the first time I'll be trying it while eating Primal. I want to get to that comfortable weight and STAY THERE!! Staying there is the hard part for me, especially when we are talking 3-5 lbs and not 20-30.

    Any suggestions? Encouragement? I've posted before about my frustrations with not seeing any noticeable difference after 3 months Primal. I just want to knock off these 5 lbs that bug me. I'll focus on the ripped abs later. I need this for my sanity. I want to reset my set point.

    This is my sample menu from yesterday. Pretty typical:

    IF between 7PM-11AM with only BP coffee (1T ghee/1T heavy cream max)

    Lunch:

    Large crunchy broccoli slaw salad (4c) with probably 1/2 c nuts/raisins, 1/2 avocado and a warm bacon grease vinaigrette.

    2 slices bacon

    Few handfuls of dark (I mean 99% and 80%) chocolate chips. Maybe 4oz?

    Snack:

    Small bowl of cabbage/lamb/bacon stir fry I was making for dinner

    Dinner:

    Humongous bowl (3c?)of baked Ambercup squash (orange squash) with maybe 1/4 c ghee

    bite of my daughter's frozen custard. Too sweet.
    sigpic
    Age 48
    Start date: 7-5-12
    5'3"
    121lbs
    GOAL: to live to be a healthy and active 100


    "In health there is freedom. Health is the first of all liberties."
    Henri Frederic Amiel

  • #2
    Doing anything that gives me rapid weight loss and then fighting to maintain has never worked for me. But I'm same age, same height and nowhere near as thin as you, so perhaps we are very different. How come you don't eat very much meat? Doesn't such a small amount of protein make you very hungry?
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

    Comment


    • #3
      It's prolly a lot more carbs than you think. Stay with your IF though and watch your calories as well. Doesn't matter how much you restrict carbs if your calories aren't right
      Paleo since November 2011 - Carnivore since June 2012
      Before and after pics
      http://www.marksdailyapple.com/forum/thread65846.html
      Primal Sucess Story
      http://www.marksdailyapple.com/forum/thread65400.html
      Primal Journal
      http://www.marksdailyapple.com/forum...tml#post955444

      Comment


      • #4
        i wouldn't try fasting. days of some calorie restriction might help you, but only on the scale, not necessarily on the body fat percentage.

        have you tried refeeds yet. try changing your diet to very low carb...less than 50g a day. way less if you can. and a couple of days a week eat high carb...2-300g (but go low fat those days). the high carb days will, ideally, get your leptin pumping and really get your body to use body fat as a fuel source on the low carb days.
        http://www.marksdailyapple.com/forum/thread60178.html

        Comment


        • #5
          fasting is the best way to dip into your stored body fat. I mean that's why you store body fat, so you have energy when you aren't getting through diet. carb refeeds are only going to slow your weight loss, its not like your a marathon runner or something
          Paleo since November 2011 - Carnivore since June 2012
          Before and after pics
          http://www.marksdailyapple.com/forum/thread65846.html
          Primal Sucess Story
          http://www.marksdailyapple.com/forum/thread65400.html
          Primal Journal
          http://www.marksdailyapple.com/forum...tml#post955444

          Comment


          • #6
            Originally posted by sbhikes View Post
            Doing anything that gives me rapid weight loss and then fighting to maintain has never worked for me. But I'm same age, same height and nowhere near as thin as you, so perhaps we are very different. How come you don't eat very much meat? Doesn't such a small amount of protein make you very hungry?
            Normally I would eat meat at dinner. I didn't feel like eating it. I do not eat enough protein. You are correct. I've never been a big meat eater and I struggle to keep that part of Primal in balance. I try to make up for it with nuts but that isn't great, is it?

            I eat a lot of fat, I think. Tablespoons of heavy cream, ghee, coconut oil and bacon grease a day. Maybe go for the fat actually IN a meat and not on the spoon? Not sure.

            More meat. Less chocolate.
            sigpic
            Age 48
            Start date: 7-5-12
            5'3"
            121lbs
            GOAL: to live to be a healthy and active 100


            "In health there is freedom. Health is the first of all liberties."
            Henri Frederic Amiel

            Comment


            • #7
              Originally posted by primalrob View Post
              i wouldn't try fasting. days of some calorie restriction might help you, but only on the scale, not necessarily on the body fat percentage.

              have you tried refeeds yet. try changing your diet to very low carb...less than 50g a day. way less if you can. and a couple of days a week eat high carb...2-300g (but go low fat those days). the high carb days will, ideally, get your leptin pumping and really get your body to use body fat as a fuel source on the low carb days.
              I will look into refeeds. Thanks. Finding what works for me is the challenge. I'm not that far off my happy place, and for that I should be grateful.
              sigpic
              Age 48
              Start date: 7-5-12
              5'3"
              121lbs
              GOAL: to live to be a healthy and active 100


              "In health there is freedom. Health is the first of all liberties."
              Henri Frederic Amiel

              Comment


              • #8
                I dunno. I have never been able to hold the weight down after fasting. I just get too hungry. Vegetables and meat only will likely help you. It won't be very comfy though. You will likely be hungry. That's what I am going to do if the super high fat doesn't work out in a week or two. After that the only thing that would be left for me to go to what actually works, but is a killer, UD2.0. Yeah, I want to see those extra pounds gone too. Holding it down is a problem.
                My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                When I let go of what I am, I become what I might be.

                Comment


                • #9
                  Decided not to fast. Based on my eating disorder history, I don't believe this is a smart choice for me. I'm going to increase my protein intake and watch the vegetable carbs. No nuts. No chocolate.

                  If that doesn't drop me, I'll do the refeed.
                  sigpic
                  Age 48
                  Start date: 7-5-12
                  5'3"
                  121lbs
                  GOAL: to live to be a healthy and active 100


                  "In health there is freedom. Health is the first of all liberties."
                  Henri Frederic Amiel

                  Comment


                  • #10
                    I wasn't suggesting that eating more meat would help you lose weight. I just was wondering how you manage on so little. I tried Paleobird's eat moar fat thing and I just couldn't keep up with it. I like fish, I like meat, I like veggies and eating a lot of dollops of creamy fatty things while trying not to overdo it on calories wasn't sustainable for me in the long run. But then look at how amazing she looks and how mediocre I look. She's probably right and I'm wrong, but I just get too hungry if I don't eat some actual food you can chew and swallow, you know?
                    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                    Comment


                    • #11
                      I am experiencing the same thing, I feel like I literally eat nothing but globs of goo.
                      My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                      When I let go of what I am, I become what I might be.

                      Comment


                      • #12
                        Originally posted by sbhikes View Post
                        I wasn't suggesting that eating more meat would help you lose weight. I just was wondering how you manage on so little. I tried Paleobird's eat moar fat thing and I just couldn't keep up with it. I like fish, I like meat, I like veggies and eating a lot of dollops of creamy fatty things while trying not to overdo it on calories wasn't sustainable for me in the long run. But then look at how amazing she looks and how mediocre I look. She's probably right and I'm wrong, but I just get too hungry if I don't eat some actual food you can chew and swallow, you know?
                        No, but you are correct. I need to eat more protein (animal) to keep me satiated. I am certain I nibble here and chow down there because I'm not getting enough protein. I've noticed that in the past. Took a look at my food journal and noticed when I ate fattier proteins and less carbs my weight got closer to the 117 mark. That, coupled with attention to carbs and cutting out chocolate/nuts might do the trick.
                        sigpic
                        Age 48
                        Start date: 7-5-12
                        5'3"
                        121lbs
                        GOAL: to live to be a healthy and active 100


                        "In health there is freedom. Health is the first of all liberties."
                        Henri Frederic Amiel

                        Comment


                        • #13
                          I find the impact of this temporary, and seem to be connected with water rebound. It does seem to tighten the body, but long term, it bounces back for me.
                          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                          When I let go of what I am, I become what I might be.

                          Comment


                          • #14
                            Well, I didn't fast!

                            Ate a bowl of pan fried ground lamb, bacon, onion and cabbage. Heavy on the lamb and bacon.

                            I know I can drop weight eating meat and fat. My entire PB journey began after my trip out west this summer where I ate nothing but beef (lots of it) and fish for 2 weeks; the only work out being hiking around the parks with the kids and sitting in the car. I came home several pounds lighter. Not eating the sugar and the carbs works for me, apparently.

                            I just don't want to throw in the towel. I don't believe my body's new set point is 5lbs heavier just because I am 5 years older. That can't be true.

                            Heading to the gym tonight before I pick up my new foster puppy, Jet. Puppy lovin' will do me good.
                            sigpic
                            Age 48
                            Start date: 7-5-12
                            5'3"
                            121lbs
                            GOAL: to live to be a healthy and active 100


                            "In health there is freedom. Health is the first of all liberties."
                            Henri Frederic Amiel

                            Comment


                            • #15
                              I think that the closer you are to your "right" weight, the more even occasional binges can affect you. While I realize that calories in calories out isn't carved in stone, the thing is that the number of calories needed to sustain you at say 120 pounds isn't that different from the calories needed to sustain you at 115 pounds. It's a lot easier to lose five pounds when you are 100 pounds overweight than when you are five pounds overweight. This is why a lot of people say that the last five are the hardest to lose.

                              Also, the scale doesn't represent what you ate yesterday. So, let's say you overate five days ago. You breathe a sigh of relief that it doesn't show up on the scale the next morning. You go back to eating the way you need to in order to lose weight, only to see a slight increase in your weight. But that increase is from what happened five days ago.

                              Some foods will show up the next day - salty foods, high carb foods - mostly because they affect water retention. But for the most part it takes awhile for an excess (or deficit) of calories to show up on the scale.

                              You'll get there.
                              "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

                              B*tch-lite

                              Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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