|04-12-2012, 06:10 AM||#1|
Senior LCF Member
Join Date: Jun 2007
Location: Sunny Hot Florida
WOE: Doing it my own way
Start Date: My AHA Moment
17 Reasons Youíre Not Losing Weight - By Mark Sisson
Effective, healthy weight loss isnít only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. Itís everything Ė itís all the various signals our body receives from the environment that affect how our genes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. Itís setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.
1. You think youíre eating healthy, but arenít. This is ME!
Does your diet consist of a massive amount of ďproductsĒ? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb ďbreadĒ do not a Primal eating plan make. Youíre just feeding an addiction and consuming empty calories Ė sound familiar? Disregard the labels and look inside for what you know to be true: this crap isnít food, and you shouldnít be eating it. Itís about way more than just low-carb.
2. Youíre under too much stress.
The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress Ė I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels Ė they may be holding you back.
3. You need to watch your carb intake.
Carbs are key, as always, especially when youíve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.
4. Youíre adding muscle.
I always tell people not to get hung up on the scales so much. Those things are useful Ė donít get me wrong Ė but they never tell the whole story, like whether or not youíre adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If youíre feeling good but failing to see any improvements register on the scaleís measurements, itís most likely extra muscle and stronger bone from resistance training. You wouldnít know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.
5. Youíre not active enough.
Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. Itís easy to do (because every bit of movement counts) and it doesnít dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If youíre on the low end of the spectrum, crank it up toward five weekly hours and beyond.
6. Youíre lapsing into Chronic Cardio.
Of course, you can go too far with the low-level movement Ė you can begin to lapse into Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, youíre burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. You can continue down this route if you wish Ė I did, for a couple decades Ė but youíll gain weight, lose muscle, release more cortisol, and compromise any progress you might have made.
7. You still havenít tried IF.
Results vary, but if youíve seemingly tried everything else, intermittent fasting can be a great tool to break through a weight loss plateau. Make sure youíve fully transitioned onto a Primal eating plan and start small. Skip breakfast and eat a late lunch. If that feels okay, skip breakfast and lunch the next time. Just take it slow and pay attention to your hunger. Eventually, try exercising in a fasted state to maximize the metabolic advantage. If all goes well, your hunger wonít necessarily disappear, but itíll change. A successful IF tames hunger, makes it less insistent and demanding.
8. Youíre eating too much.
Low-carb isnít magic. It reins in wild hunger and tames insulin, but calories do still matter Ė especially once you approach your ideal weight. In fact, those last few pounds often donít respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but youíve got to tighten things up if things arenít working. And thatís the real test, isnít it? There is a metabolic advantage to eating according to the PB, but if the weight isnít coming off, somethingís up Ė and calories may need to come down.
9. You havenít overcome bad habits or developed good ones.
Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make tentative, loose plans to disengage from their clutches, and tell people close to you. Make it public, so you canít back out without losing face. Youíve also got to develop good ones. Follow roughly similar guidelines as when kicking a bad habit Ė identification, planning, publication Ė and youíll be on your way.
10. You havenít purged and Primalized your pantry.Yup still need to do this one
Out of sight, out of mind; out of reach, out of mouth. Keep the crappy junk food out of your pantry, if not out of your house altogether. Go down the list and toss the stuff that doesnít apply. As for the rest of your kitchen, check out the fridge interiors and grocery lists of some other Primal folks for inspiration.
11. Youíve reached a healthy homeostasis.
It may be that your body has reached its ďidealĒ weight Ė its effective, genetic set point. Reaching this level is generally painless and effortless, but it wonít necessarily correspond to your desired level of leanness. Women, especially, tend to achieve healthy homeostasis at higher body fat levels. Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. Itís probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis. Then, the question becomes: do you want to mess with a good thing?
12. Youíre low on willpower.
Willpower is like a muscle. It must be used or it will atrophy. Youíve also got to provide fuel for your will Ė little victories to start out. Go for a walk if you canít muster the will for the gym. Take note that willpower, or lack thereof, might actually be an indicator of your bodyís needs. If you truly canít muster up the will for the gym, it may be that your body needs to recover. When thatís the case, overtraining is a bigger danger than lack of will.
13. Youíre full of excuses.
If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what youíre eating and doing, youíre probably also full of excuses. Read this, maybe twice, then follow up with this.
14. You havenít actually gone Primal!
We get a good number of new readers on a regular basis, and not all of them take instantly to the Primal concepts. And yet they come back. They read the archives, the comments. Something draws them near, while at the same time keeping them at armís length. Why is that? Whatís stopping them? If that describes you, what are you waiting for? Take the plunge. Go Primal for 30 days and see how you like it. I assure you; the many enthusiastic community members are here because it works.
15. Youíre not getting enough sleep.
Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.
16. You havenít given it enough time.
The Primal Blueprint is a fat loss hack, undoubtedly, but it isnít always a shortcut. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off. Either way, though, this is a lifestyle. Youíre in it for the long run. Approach it with the right mindset and you wonít get discouraged.
17. Youíre eating too much dairy.
Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may not be acclimated to the more relaxed Primal stance on dairy. Reintroducing any food into the diet after a period of restriction can have unintended consequences on body composition. Two, dairy is insulinogenic, which is why itís a popular post-workout refueling tool for athletes. Does a non-strength training PBer need to drink a few glasses of milk every day? Probably (definitely) not.
Bonus Reason: Sprinting is not part of your fitness routine.
Iíve found that many assume that theyíre getting everything they need from their workouts from plenty of low level aerobic activity and a couple of strength training sessions each week. Sprinting is often overlooked, but itís one of the Primal Blueprint Laws for a reason. Nothing shreds you up faster than sprinting. Iíd ease into sprints if youíve never done them or are extremely out of shape or overweight. That is, I recommend you have some measure of fitness aptitude before you jump into a routine. But once youíre ready do 6-8 all out sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed.
Am I missing any other reasons? If youíve successfully surmounted a stall in your fat loss, what was the ultimate explanation? Let everyone know in the comment board!
Read more: 17 Reasons You’re Not Losing Weight | Mark's Daily Apple
Humm looks like I have a LOT of work to do yet!
Kim ~ Diagnosed Hypothyroid 8/19/2009 Diagnosed Hashimoto 5/18/2010
1 pound at a time baby!
|07-10-2012, 10:57 PM||#6|
Senior LCF Member
Join Date: Dec 2011
Location: Goldfield, NV
Stats: 240 / 173.1 / 165
WOE: modified Atkins
Start Date: April 2011
[QUOTE=KyliesMom;155744624. Youíre adding muscle.
I always tell people not to get hung up on the scales so much. Those things are useful Ė donít get me wrong Ė but they never tell the whole story, like whether or not youíre adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If youíre feeling good but failing to see any improvements register on the scaleís measurements, itís most likely extra muscle and stronger bone from resistance training. You wouldnít know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist[/QUOTE]
I think this reason for not losing is thrown around WAY too much. I have been around the iron game for a solid 3 decades off and on, and I am a Certified Personal Trainer (not active).
If someone is actually trying to lose weight, there has to be some sort of calorie deficit. It is very difficult to gain muscle period, let alone in a calorie deprived state. It's damn near impossible, even for a beginner if they aren't eating enough calories. If someone is following a low-carb, reduced calorie plan to specifically lose weight, one should expect a loss of roughly 1 lb. a week on average. If someone goes 3 weeks without a loss, there is no way that person gained 3 pounds of muscle in that time frame, so the problem is somewhere else. There, I feel better