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Thread: Plateau Discussion

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  1. #1
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    Plateau Discussion

    I have browsed around for a couple weeks looking for more experiences with slowed or haulted weight loss while on pb and thought i would start a new thread here in nutrition as the discussion is likely to focus on that.

    Short version of my story. CW diet for three months went from 333-310 and found MDA. In four months on since i have gone from 310-278. Unfortunately, i have been stuck between 276-280 for about a month.

    If i was a bit closer to a healthy weight i would understand hitting a wall but I am a solid 75-100 pounds overweight (although my goal is in the 220 range)

    I am certainly not the fitness person many of you are, however I get a good deal of play in weekly with disc golf 3-4 days a week, kickball league every friday and touch football most sundays. I walk 10 or so miles a week and occasionally job a bit of that just to get it over with sooner.

    My diet is 98 percent paleo/primal. I seldom have a bad meal, but I do work small things in from time to time that are not 100%. these things include occasional ketchup on eggs, diet sodas etc.

    A normal day - mixed nuts or eggs/bacon for breakfast. if i forget breakfast i usually buy a cranberry almond mix we have here at my school (im a teacher) this is usually with a diet soda or water. i have a hard time with caffeine

    lunch is normally either leftovers from a meat/veggie dish the night before and i often make chicken wings in the oven with a paleo safe buffalo sauce i make. occasionally paleo chili is made and frozen and i bring that too

    dinner is usually a high protein meal. I eat a lot of ribeye steak and chicken breasts. sometimes i have half a sweet potatoe cooked in oven sliced thin like fries sometimes i dont. Veggies are usually incorporated into dishes as i hate them alone. i do this by adding them to stir fries, sauces etc.

    I have hit a wall and i am getting frustrated. i understand i could cut out a little bit here and there, zero sweet potatoes instead of 1-2 a week, zero diet sodas, zero ketchup but i feel my intake is appropriate. Am i way off? again i weigh 277.8 this morning.


    What have others of you done to get off a number you have been stuck on? i had pizza last weekend with the parents, so dont say carb refeed lol.

    a

  2. #2
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    I'm not much help, but I would like to comment that you are better off with a regular soda for both health and fat loss reasons.

  3. #3
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    Reduce food portions or increase physical activities or do both! Yes, dieting sucks, and if you feel too comfortable with your diet, then you probably are not doing it right!

  4. #4
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    Quote Originally Posted by Gorbag View Post
    Reduce food portions or increase physical activities or do both! Yes, dieting sucks, and if you feel too comfortable with your diet, then you probably are not doing it right!
    I felt comfortable with my diet all the way from 220 to 170. I'm not so sure that's good advice.

  5. #5
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    Quote Originally Posted by The Rebooted Body View Post
    I felt comfortable with my diet all the way from 220 to 170. I'm not so sure that's good advice.
    "Feeling comfortable" and "feeling too comfortable" are two different things though! Nobody should expect the body to give up stored bodyfat without a fight...
    Last edited by Gorbag; 03-11-2013 at 04:22 PM.

  6. #6
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    Quote Originally Posted by The Rebooted Body View Post
    I felt comfortable with my diet all the way from 220 to 170. I'm not so sure that's good advice.
    What's sufficient for losing weight when one is larger may not be sufficient for losing weight once you hit a certain level. I think your body will stay at a set point unless you change something like eat a little less or lift heavier weight. You've got to change something to break out of a plateau.
    F 28/5'4/100 lbs

    "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

  7. #7
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    Quote Originally Posted by Gorbag View Post
    Reduce food portions or increase physical activities or do both! Yes, dieting sucks, and if you feel too comfortable with your diet, then you probably are not doing it right!
    I'm going to second the questionable quality of this 'advice'.

    The whole point of PB is NOT to diet. This is how you should be eating, period. If you're eating properly (quality and quantity) for your activity level, your weight will eventually normalize. Underlying conditions need to be considered, of course, but making sure the right food is being eaten is at least 90% of the solution.

    Just as a point of note, I was 275lbs @ 6'3" as of February 2012. I went Paleo and the weight literally fell off over 3 months and I was down to 215lbs. I stayed steady there for a couple of months after relaxing my intake and letting Coke Zero and weekly fast-food creep back into my diet. My daughter was born in October 2012 and I also started graduate school in Fall 2012, all while also working a full-time office job. By February of 2013, I was back up to 235lbs, just by being lazy with my overall diet (in addition to selling my house and continuing grad school and work). I was eating much less than I used to, but the content of my meals was just garbage. I got my habits back in line in late March, and I'm down to 219lbs as of today without lifting as much as a finger for exercise, unless you count writing papers for classes. I simply don't have time right now, and my diet is obviously the most important part of the puzzle anyway.

    Simply put, if there's any dietary areas which you consider non-Paleo, the obvious decision is to start there. I go out to lunch with my wife and daughter every Saturday after the little one's play class, and I'll maybe have a diet soda and some tortilla chips or pasta, but it's not overboard and it's a very minor part of my overall lifestyle. Once your body learns to burn fat properly (look for Mark's article), you can then have your little indiscretions and it won't make one bit of difference. The point is to get your body to that point by doing what you have to do in the beginning, and then you can make the decision to pick battles here and there regarding what you like to eat, or what you may have to eat based on convenience.

    How's that for a first post?

  8. #8
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    Quote Originally Posted by accidentalpancake View Post
    I'm going to second the questionable quality of this 'advice'.

    The whole point of PB is NOT to diet. This is how you should be eating, period. If you're eating properly (quality and quantity) for your activity level, your weight will eventually normalize. Underlying conditions need to be considered, of course, but making sure the right food is being eaten is at least 90% of the solution.
    You should not let recently converted primal evangelists' lie to you accidentalpancake! Unfortunately it is possible to stall or even regain weight on a "clean" paleo/primal diet - and the context of my response to the OP was about stalling. Yes, most people that covert from SAD eating to paleo lose weight because of several reasons like there is usually less temptation around and when they have to focus on WHAT they are eating, it also help to control the usually un-reflected way of SAD eating, so most people lose weight when changing from SAD to primal/paleo. And then you inevitably stall because the body find the balance, where food input and energy output equalize each other. And there you pretty much will stay until you do something about it – and that’s what I responded to in my message anterior…

    Quote Originally Posted by accidentalpancake View Post
    How's that for a first post?
    Compared to the nonsense of many other posters, not too bad, except that you were mistaken in your main points of course! But welcome to the boards anyway...

  9. #9
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    Quote Originally Posted by Gorbag View Post
    You should not let recently converted primal evangelists' lie to you accidentalpancake! Unfortunately it is possible to stall or even regain weight on a "clean" paleo/primal diet - and the context of my response to the OP was about stalling. Yes, most people that covert from SAD eating to paleo lose weight because of several reasons like there is usually less temptation around and when they have to focus on WHAT they are eating, it also help to control the usually un-reflected way of SAD eating, so most people lose weight when changing from SAD to primal/paleo. And then you inevitably stall because the body find the balance, where food input and energy output equalize each other. And there you pretty much will stay until you do something about it – and that’s what I responded to in my message anterior…
    If it were not for the specific situation of the OP, I might be inclined to agree with you... However, given that your original (and subsequent) response sounds much more like conventional wisdom for someone who is trying to lose those last 15-20 lbs, I have to maintain my disagreement.

    Given someone who is still 50+lbs overweight, no sort of 'balance' can be reasonably expected if a truly clean diet is being followed. It's much more likely that there are very obvious and simple factors that should be addressed, such as the exclusion (or at least drastic reduction) of diet soda intake; though something as simple as a once-weekly reasonable loosening of adherence to cleaner diet and indulgence of pizza/beer and the like should be enough to keep one sated and one's body confident that food is available.

    I'm not disagreeing that more exercise may benefit, or some sort of change in exercise duration/intensity, but in this case there shouldn't even be exercise needed to drop significant weight. A month-long plateau, taking into consideration all that the OP provided, is no mystery and certainly not to be expected.

  10. #10
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    congrats on your weight loss so far. before getting into any dietary changes, make sure you're at a real plateau. the scale will only tell you so much. really pay attention to how your clothes are fitting, or take measurements for a couple of weeks. you could also track your body composition with photographs. it could be that your weight loss has slowed down, but your fat loss is continuing. if that's the case, just keep doing what you're doing and the scale will catch up.

    also, whereas fat loss is the goal, it might be time to add lifting heavy things to your current exercise (rock on disc golf!). you could certainly go for a weight lifting program, like starting strength or stronglifts, but a body weight program is also a great place to start...mark's Primal Blueprint Fitness is pretty great. adding muscle will cause your body to start burning more fat.

    since you've plateaued for a month, i think it's pretty clear that you just need to make a change of some sort. your diet seems ok, and you're aware of the things you should cut out (diet soda especially). so, maybe it's time to experiment with fasting or calorie cycling. you might even find that just switching up the food you eat might be enough to restart some weight loss...try some new recipes, cut the protein and increase the fat. if you've been following a regular meal plan for a while, your body may have adapted to it in some way. in that case, even minor changes might do the trick.

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