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What to do...I am not losing.

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  • What to do...I am not losing.

    I have been doing PB since April 2011, starting at 146 lbs. I know I didn't have much to lose, hoping for about 6-10lbs. I am approximately 80/20, some days better ratio. I have essentially eliminated dairy (aside from occasional full fat greek yogurt, butter) and wheat/grains. Yes, I do have bread on occasion at a restaurant (maybe once every 2 months) and sometimes indulge in sweets. My diet is not perfect, however I rarely stray from PB on an entire meal. I have been stuck at 142-144. I workout 4 days/week, 1 day spin, 2 days cross fit type of session with personal trainer (group), and 1 day pure metabolic workout. I take vitamins, krill oil, and regularly consume protein shakes. I think I am doing everything right!!! Am I supposed to just be happy with this? I feel that I should be lower in body fat with all the changes I have done? I know it's my diet, but I do not know what else to adjust!! I would love some insight from someone who did not start out with alot of weight to lose, but like myself, just wanted to get rid of the pudge. HELP!!

  • #2
    Something I had to do was stop exercising for a couple weeks and just focus on diet. No workouts for 2-3 weeks won't hurt anybody. If you need to do something--walk. Try to work out your caloric needs. Eat a strict diet of less than 35g carbs a day and around 1500 calories total. See how you do with that for a couple weeks. Then add the exercise back in. It's easy to justify more calories than you need when you exercise a lot. Exercsie is for health/muscles. Diet is for fat loss. Those protein shakes add up. Go to the primal 101 section of this website and look for "reasons you aren't losing weight" there's a whole article by Mark on that topic.


    • #3
      First off, replace the whey shakes with real meat/fish/eggs. Might be surprised at the results.

      Then take a look at your exercise, with an eye on reducing it, not increasing it. I wouldn't be surprised if your cortisol levels are quite elevated, especially doing Crossfit with a trainer cracking a whip. High cortisol can often stall/stop weight loss all by itself.


      • #4
        Why are you taking the shakes at your weight it should be easy to get your protein from real food.
        You seem to have a lot of little "cheats" they can add up. You may want to closely track your eating to see what is really going on.
        Eating primal is not a diet, it is a way of life.
        Don't forget to play!


        • #5
          You are most likely severely iodine deficient just like most Americans, and this makes losing that last 10 lbs impossible:
          Iodine is not optional; it is necessary for health, including breast health, oral/gastrointestinal health, and the health of a developing fetus. The RDA for non-lactating adults is 150 mcg per day, the quantity required to not have a goiter, but not necessarily ideal thyroid health. I’ve therefore been advising 500-1000 mcg per day from an iodine supplement, such as kelp tablets (dried seaweed), available at health food stores (not pharmacies).
          Please read the rest here.
          Thyroid Tune-up Checklist | Wheat Belly
          Do your Iodine Skin Patch Test using Lugols 5% iodine from Amazons to see if you are deficient:
          I’m now going to demonstrate how you can test yourself for whether you have enough iodine in your body or not, it’s called the “iodine patch test” … you simply take a bottle of Lugol’s iodine, or another form of iodine, put some of it on your skin … let it absorb into your skin … in the area of about one-inch square is sufficient, of course, we let it dry, we can see the reddish-brown color of the iodine.

          How to interpret the results of the test are: if all of this color is absorbed through your skin into the body in less then eight hours, you have a very severe deficiency of iodine in your body; eight to sixteen hours, you have a moderate deficiency; sixteen to twenty-four hours, you have a slight to moderate deficiency. Only if it takes twenty-four hours or more for this to slowly fade away, does it indicate that you have enough iodine in your body, …which, according to Dr. Guy Abraham, is 1500 milligrams total quantity of iodine in a full-saturated iodine patient.

          This is a simple way, and although it is easy to do, it apparently correlates very well with the much more scientific, medical, and technical way of testing for iodine, which is to take a loading dose and check a 24-hour urine [sample] to see how much of it you’ve dumped out of your body, …the rest of it, presumably, having been absorbed into your tissues. This is an easy way … you can do this test every one to two weeks, as you’re trying to do your loading on the Lugol’s iodine, as outlined by Dr. Guy Abraham, M.D..
          Iodine Replacement Therapy
          My first skin patch test last month was GONE in only 3 minutes! This week it is taking 4 hours. I have a long way to go before I get to success at 24 hours.

          Low iodine Thyroid Symptoms
          * Fatigue
          * Depression
          * Modest weight gain
          * Cold intolerance
          * Excessive sleepiness
          * Dry, coarse hair
          * Constipation
          * Dry skin
          * Muscle cramps
          * Increased cholesterol levels
          * Decreased concentration [brain fog]
          * Vague aches and pains
          * Swelling of the legs
          * Puffiness around the eyes
          * Drop in body temperature
          * Slowing heart rate
          * Lack of sweating
          Iodine Deficiency | University of Michigan Health System

          For the ladies:
          * Migraine headaches
          * Painful periods/heavy periods
          * pelvic pain
          * PCOS
          * endometriosis
          * Fibroid Tumors
          * pelvic inflammatory disease (PID)
          * breast pain (fibrous tissue)
          Iodine for Health by Donald W. Miller, Jr., MD

          Much more at our Iodine Thread here:



          • #6
            How tall are you? What is the 'ideal' weight range for your height? It is impossible to advise without this information.
            F 58 / 170cms / SW 131.5 kgs / Current 112.4/ GW 65
            following Primal Lifestyle and swimming my way to health

            My Primal Blog / Photo Blog / RedBubble shop / My Calendars / My Facebook


            • #7
              I'd ditch the whey shakes for eggs, meat and/or fish. Also Crossfit 4 times a week might be too much. I only go 3 times a week myself and I find that to be plenty.


              • #8
                40 hour fast, report back


                • #9
                  Yes intermittent fasting sounds a good idea.

                  I suggest more walks for relaxation and fresh air (perhaps you're not getting enough?) - try to up your low-level activity by doing fun things.

                  And on that note, I'm off to my local park for a stroll, before it starts snowing.
                  F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.


                  • #10
                    Definitely get rid of the protein shakes (protein powder = denatured protein= inflammation) and stop cheating. Also, cut down on the intensity of excercise (again too strenuous = inflammation). Make sure you are vitamin D sufficient...if you're not taking vitamin D, take it, along with iodine as discussed by Grizz. Add coconut oil to your diet. Keep meals basic... meat, fat, vegetables.


                    • #11
                      To lose weight you have to eat less. Weight has more to do with how much you eat than what you are eating. A 1500 calorie diet of bread and soda will yield more weight loss than a 2000 calorie diet of meats and vegetables.


                      • #12
                        Originally posted by jimhensen View Post
                        To lose weight you have to eat less. Weight has more to do with how much you eat than what you are eating. A 1500 calorie diet of bread and soda will yield more weight loss than a 2000 calorie diet of meats and vegetables.
                        I completely disagree. This is CW thinking.


                        • #13
                          Your body doesn't want to lose that weight. In order to do that, you have to be perfect, what you are doing. As stated above, real food, not shakes, no cheating.

                          How's your sleep/stress.
                          Lifting Journal


                          • #14
                            Originally posted by healthy11 View Post
                            I completely disagree. This is CW thinking.
                            He's a troll, ignore him.
                            Lifting Journal


                            • #15
                              Thanks so much for the input, friends! To clarify a couple of things...I am 5'6". I think at my last check, my body fat % was 22? I drink 2-3 protein shakes a week, but I can ditch those. I only do 2 group sessions with a personal trainer (Cross fit style) a week, not 4...with spin one day and another metabolic workout (intervals). Maybe still too much? I have very low stress. I am extremely fortunate that I am a very positive person, and rarely let things bother me. I just think it takes alot more effort to be negative and grumpy!

                              I think I naturally do some IF, sometimes not eating until 1 or 2 pm, and rarely after 7pm. Perhaps I need to specifically schedule it. I have had my thyroid checked, all is good there, and I do take Vit. D. I will check out the iodine issue. As far as my cheats, I just cannot see that making much difference, or at least I don't want them too! It isn't like I have a bag of chips or cookies...I consider a handful of choc. chips a cheat! I feel like I have given up so much of what I love to eat, and I don't know, realistically, if I am willing to become a total freak about this. I will definitely try to tweek a few things though and see what happens. Maybe I just need to be happy with what changes I have seen.