I've been primal for awhile and generally feel great. My hair, skin, nails, etc. look wonderful. My stomach doesn't hurt anymore (unless gluten or dairy (except for ghee and a bit of butter) sneaks in). I'm gotten a handle on my emotional eating (woo hoo - this is totally awesome). I've lost 25 lbs since switching, and about 40-45 prior, for a total of 70 pounds. But, I still need to lose more...and am struggling. I have NO problems with maintenance, which is very awesome (because, when I did Weight Watchers in years past, it was always maintenance that I struggled with).
I know I need to lose more weight, though, because there is still a LOT of fat hanging around I'm pretty sure I need to restrict calories a bit, because that's when the scale goes down and my body firms up (which is more important to me than the ultimate scale number). Food quality also matters a lot...at least for me.
I've resisted this for a long time because tracking calories can make me neurotic and I'm not sure it's a good life long habit. However, two things: I don't lose weight without it (and I am not at a healthy weight or body composition) and I can maintain easily without counting...so I think for once I'll probably be able to maintain, I just need to pay a bit of attention to what I'm eating. I'm getting much better about listening to my body, but after being overweight most of my life, the hunger signals are a bit broken.
To do this, I downloaded and read the S.P.E.E.D. ebook. While the book wasn't per se earth shattering, I do think the combination of putting together all factors will be good. It's structure (which for me means control...and I'm a person who like control), without being too structured. I really like their goal getting methodology and the journal. So, I'm starting today.
Still working on the goals, but here's where I'm tentatively at:
Overall: I want to have the energy and endurance to enjoy my life. I don't want to always be too tired or weight too much to do the things I want to do. I want to be STRONG. I want to be HEALTHY.
Weight: I weigh about 170 (maybe a bit more after a wonderful splurge of pie yesterday and some grain-free bread in the stuffing). I ultimately want to weight between 135-140 pounds. I'm 5'5" (female) with, I think, medium-sized bones. I do put on muscle well, so I may be happy at 140-145...but I need to get close enough to see. Mini goals:
* Get consistently below 170.
* Reach 160.
* 150 - no longer overweight according the the BMI chart (I don't hold much stock in the BMI, but if I don't get there, my insurance make me do this weight loss counseling, and since I don't agree with much of what they have to offer, it's an annoying inconvenience I'd just as soon do without).
* 145 - want to see how I'll look there and then will reassess what my ultimate weight goal will be.
Sleep: I do make sleep a real priority. However, I don't sleep well. I'm going to be more consistent with my sleep habits (wind down, same bedtime, same wakeup) and see if that helps.
Psychology: Nightly meditation. I'm a bit Type A (I think of myself more as an A-...I'm not as bad as most Type As I know...but have a LOT of the tendencies), and need to unwind and de-stress. I'm also hoping that will help with the sleep.
Exercise: Consistency. I'll do really good, then fall off the face of the universe, then rinse and repeat. I want to talk 3x/week (I have 2 dogs - this isn't all that hard) and strength/conditioning 2x/week.
Environment: I need to focus on not getting distracted while I eat. No computer! No thinking about all the things I need to get done.
Diet: No snacking & good food balance. I don't snack when my first meal is full of high quality protein and veggies. If I eat too little, I'm raiding the kitchen. That means planning -- meat defrosting, enough leftovers for when I'm rushed for time, frozen veggies, etc. As to the food balance, I sometimes get lazy and eat things like pork rinds and apples. Primal? Sure. But I don't feel optimal and it doesn't help my weight loss.
If I did my calculations correctly, my range is between 1243-1657 (using the SPEED methodology). I'm going to target 1450 (30%). I need about 116 g protein (464 calories). That leaves about 100 g carbs (400 calories...that's higher than I'm generally able to obtain...but we'll see how that goes) and 586 calories of fat.
[and because I don't want to lose the link: http://www.mybodygallery.com/index.html]