Does Sleep and Stress really make this much of a difference?
I can't lose even a pound over 4 weeks of being strict on diet, lifting heavy 3 times a week getting some Sprinting type work and generally being active for move slowly.
I am seriously at my wits end. I have been eating primal for over 2 years, everything was great at first. I dropped a decent amount of weight then slowed right down and eventually flat lined. Ditched the scales for a while and decided to not weigh myself until I got to a decent body comp.
We were living in a caravan for part of this time, moving around. I kept eating primal, but towards the back end of last year we ate out quite often, and while I stuck to primal choices it still wasn't optimal, and sugar also snuck it's way back in, I the form or 'gluten free' treats and too much chocolate. There was some heavy duty stress going on too.
So on to mid December last year, we moved back into a house and I was able to afford some iron to lift. I recommitted to working out - I'd kinda kept it up while we were mobile, but there wasn't always something to pull myself up on, managed other kinds of work out though. Been consistently lifting 3 times a week since then, seemed to have settled on Starting Strength 5 x 5 for now, though I will swap out rows for pull ups soon as I get my gym rings set up (not that I can do 5 x 5 pull ups ATM)
From the middle of December I also cut out all the non primal crap out of my diet.
After Christmas I got even stricter, I've eaten nothing that is not Primal apart from a couple of pints of cider one night. I've not even had 85% dark chocolate. I've been avoiding the more carby veg the rest of the family eat (sweet potatoes and parsnips) but still having carrots and squashes. I was rarely eating fresh fruit, keeping dried fruit and nuts down to a reasonably low level. I do have a banana in my post work-out smoothie.
4 weeks of that made exactly bugger all difference to my weight, well I lost a pound, I accept I may have gained maybe a pound of muscle if I'm lucky, but my waist has stayed the same.
I'm now trying to stick to 5 core food;- Meat, eggs, veggies, fresh fruit and fats for cooking or eating.
Finding that hard. I get pretty hungry in the evening and I have resorted to some nuts and dried fruit a couple of times in the evening when there has been nothing else left to eat.
I'm allowing myself double cream in my morning coffee (which replaces breakfast) and I normally have a cup of tea with a bit of milk in it (1 pint last me and the Mrs forever as it usually goes off before we finish it) I don't really feel that this small amount of dairy should have that much of an effect on my insulin sensitivity and the calories are neither hear not there I would replace the cream with butter or egg if I was cutting it out.
AND still my weight and waist size remain static.
It's not as if I'm even at a reasonable size. I'm 5 foot 11, waist is 42 inches, my waist to hip ratio puts me in the 'at risk' category. I am 242 lbs, at about 33% body fat, that's probably a little over, as it was only a 4 site calliper test and didn't take into account my large muscular and relatively lean legs. Looking in a mirror I'd put me between 25 and 30%.
However that still means I have over 40 lbs to lose and really could do with taking at least 8, preferably 10 inches of my waist. Which is quite a lot.
So on to the stess and lack of sleep. Really haven't slept well for years not, due to small persons who claim to need me to parent them. Either waking up early, waking up in the night for various reasons or not going to sleep at a sensible time. I don't feel like I've had a decent run of sleep for a long time. As soon as I get a half decent night it is always follow by a awful night.
We also have a lot of long term stress going on that I don't really want to go into detail with on a public forum, lets just say it involves an arsehole who unfortunately due to have parental responsibly for my step son has decided to ruin all our lives by taking my OH to court over various things. We are also pretty busy most days ferrying kids to home-ed groups and I'm changing careers so we are living off savings a bit at the moment. So life could be more peaceful.
So my question is as in the thread heading - but felt I should lay out as much info as possible before hand.
Does Sleep and Stress make this much of a difference? Or. Why can I not lose body fat, I mean I don't even care about a 6 pack right now, I'd just like to be a healthy body composition FFS
Last edited by Something Witty; 02-08-2014 at 01:58 PM.
Yes, stress and lack of sleep can completely derail any weight loss attempt. It doesn't master how little I eat, if I'm stressed and not sleeping well I do not loose weight and I've been known to gain weight! Is there anything you can do to try and lower the stress level? I know with little kids sleep is almost always a problem so maybe focus on the stress first? Also, cut out the dried fruit. It's usually very high in sugar for a very small amount of food. Feeding on sugar when you're stressed is about the worst thing you can do. Maybe try upping your protein and fat if you're getting hungry? If you're low carbing you shouldn't be hungry at the end of the day unless you're calories are really low or your carbs are too high..
Originally Posted by Something Witty
OK, time to do something drastic but quick that will kickstart weight loss: the Potato Hack Diet
Eat only potatoes to satiety for one week to 10 days in a row. You'll see what happens.
No added fat, no nothing else than taters. You can boil them, roast them, mash them, etc. Add a bit of salt and pepper if you like, or non fatty bone broth. It is most efficient when you only do taters.
It will be cool on your budget as well
For optimal use: cook and cool them down for 24h in the fridge, then eat them.
Yup, it most certainly can. It greatly affects hormones, and that affects metabolism.
Witty, I need to respond in greater detail later. Short version, yes, if not more. Sorry to give you the bad news. You're avoiding 85% dark chocolate? Why exactly? Seriously, what harm do you think comes of this? And I'm not being snarky. There is one more issue and it's one that Mark does not touch on much because it would effect hope, your body type:
Your Body Type - Ectomorph, Mesomorph or Endomorph? | Muscle & Strength
I am a mesomorph. I am 6'0", 200lbs, broad shoulders and look like an outside linebacker or a wing in ice hockey. No amount of dieting is going to change my skeletal structure. When I am the most cardio active and if I cut out beer I could maybe get down to 190 or something but I am never going to look like Bradley Wiggins no matter what I do. It sounds like you may be an endomorph and that is not meant in any derogatory way. It is what it is. It sounds like, besides the stress and sleep you're being pretty hard on yourself. Part of what's different about primal is being happy. That, not looking like Wiggins or weighing a certain number, is the most important thing.
Sorry but I really don't feel that the potato hack is a suitable answer for me, I'm not looking for a quick fix just a steady loss to a reasonable body comp. Maybe if I was trying to hack that last 10lbs, but no for the first 40lbs.
Originally Posted by FrenchFry
I have suggested lowering all our stress level by simply moving a 12kg dumbbell in a rapid repeating downward arc, but it has been pointed out that by doing this on someone's head would be counted as 'murder' and I would have to go to prison for a long time Unfortunately the cause of the stress is out of my legal ability to control.
Originally Posted by jenna
glorth2 - I cut chocolate just to make a break from refined sugar for a while - we were doing a gaps into as the kids have some digestive issues, and they needed to cut back on refined sugar so I did it at the same time. I haven't really missed it enough to buy any when we've been grocery shopping, and I do tend to overeat at times.
I'm not sure buy into the endomorph thing so much, I'm broad shouldered, big spade like hands thick wrists and ankles etc. so I'll never be a skinny guy, and I don't want to be. Not convinced that an endo is not just a chubby meso
How much cardio are you doing? What do your parents, aunts and uncles look like? Again, just trying to help.
Ah, that's a really hard position to be in. Any way you can get some more you time? Sounds like you could use a little more play in your life. Maybe get away from this toxic person and find some fun time for yourself? I know that may sound impossible, I've been in a similar position, but maybe make it a priority like you would an important interview or doctor appointment?
Dad - 6 foot 1 (has shrunk a bit now)- probably mesomorph more than ecto, still skinny in his late 60s (some due to leaky gut illness)
Originally Posted by glorth2
Mum 5 foot 8 (has shrunk a bit too) - tall, lean, narrow hips, bit of middle age spread but she is probably still a US size 8 - 10 in mid 60s
Brother - 6 foot 5, more towards ectomorph than mesomorph, very skinny and flat chested as a kid, more solid now as he took up rowing when he went to uni and pack on some lean mass.
Don't know my Aunts and Uncles, but most people in my family are on the tall side, and quite a few are athletic - I had a great uncle that ran in the Rome Olympics in 1960 I've been told, as an example.
So being a fatty doesn't seem to be in my genes. When I've got down to 15 stone (210 lbs) I have thought I still needed to lose about a stone (14 lbs) by looking in the mirror, so that would put me at about 195 lbs, and I have at least as much muscle, probably more, now.
I have been as low as 195lbs - years ago when I was about 20 - 21 (37 now) and looking back at the pictures I looked skinny in the face and rather low on lean mass. I was doing lots of cycling and running and no lift heavy things. I still had a bit of belly fat and moobs at that point.
Got to go off to my course now, I'll check back later - and thanks for your help
Oh cardio - I go swimming for 30 mins when little one has her lesson, some walking when I get the chance, and some HIT which is not all that often, so not much above being active.