1.) Become nutritionally replete, particularly in fat soluble vitamins. Most people are deficient in them, which has a negative effect on the metabolic rate. I'm talking specifically Vitamin A (palmitate/retinol, NOT beta carotene), Vitamin K2, Vitamin D, copper, selenium, magnesium. Good foods are grassfed dairy and pastured eggs. Good supplements are a Vitamin D 5000 IU softgels packed in MCT's or stearate (Country Life makes a great one I'd recommend), niacinamide and magnesium citrate before bed. I wouldn't mess with too much else on the supplement front.
Originally Posted by magnolia1973
2.) Get your thyroid checked. And by that, I mean NOT a TSH test. That is useless - TSH is produced by the pituitary gland and tells little about thyroid function. Test your T3/T4/rT3 and TSH. I am more concerned whether or not your body is properly converting T4 into active T3. I don't want you to fall in the "normal" range. I want you to be at the very top to out of range on the high side because the average American is hypothyroid, so falling in the "normal" range makes you "normally hypothyroid." Consider taking a natural dessicated thyroid supplement like Raw Thyroid. Vitacost also makes a Thyroid Complex that's decent, although it is not gluten-free.
3.) Consider taking dried kelp pills as well for iodine, especially if you don't use iodized salt.
4.) Get off your ass! LIFT! No, not 5 lb dumbbells. Deadlift. Squat. Benchpress. Do chin-ups AND pull-ups. Can you do more than 8 repetitions? Then add more weight, it isn't heavy enough. Start sprinting. Your body isn't designed to sit at a desk all day in front of a computer. It is designed to chase after buffalo, run from saber-toothed tigers and carry 5 watermelons 5 miles back to your tribe with a baby on your back in the 100 degree heat. Doing these things will greatly increase your insulin sensitivity, glucose tolerance and control and greatly change your body composition over time even at the exact same weight. I weigh 15 lbs less than when I started going Primal, yet I eat more food and can deadlift 150 pounds MORE. Why? My muscle density increased dramatically and my daily calorie expenditure is higher even though I am 2.5 years older and 10% lighter. You can do this, too!
5.) Cycle your carbohydrate and fat. Eat more fat and less carbs on days you're sedentary. On these days, do lower level cardio. Walk, jog, ride a bike, play basketball/tennis/swim/golf. Whatever you enjoy. Just get out and move. Eat less fat and more carbs on days you're lifting heavy. These are the days you can exploit your glycogen stores to store your carbohydrate allowing you to consume larger meals and promote muscle growth without worrying about fat spillover. Lifting heavy also maximizes insulin sensitivity. Having high carb days and low carb days allow you to maximize insulin sensitivity (low carb diets promote insulin resistance) while giving you periods of running on fats to allow efficient metabolism of less ATP-rich free fatty acids.
6.) Get more sleep and more sun. Seriously, we all need to work on this one I bet.
7.) Calorie cycle. This is INCREDIBLY IMPORTANT. You can't maintain a deficit 100% of the time. Have 5 lower calorie days followed by 2 higher calorie days coming in at a net deficit. If you constantly maintain a deficit, your body will adjust to that lower calorie intake and you won't be able to maintain that deficit overtime.
Those seven steps are a fantastic way to maximizing your total daily energy expenditure (TDEE), maximizing fat loss efficiency. The reason why people stop losing weight is they cut calories more and more, so they wind up crushing their energy levels. Their body adjusts to lower calorie intake, and it slows down - they have less energy, naturally move around less, their thyroid slows, testosterone drops, insulin sensitivity drops, stress hormones increase, etc. Eventually, the metabolic rate drops so low you can't maintain a deficit and any time you overeat you just pile on fat.
Maximizing nutrient density through a proper diet, cycling your carbohydrate to maintain thyroid function, ensuring you get enough sleep and sunlight and maximizing anabolic hormones through heavy lifting will give you the optimal environment to lose weight and make a calorie deficit much easier to maintain.
Last edited by ChocoTaco369; 07-23-2013 at 11:19 AM.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.