Mast recommends asking yourself the following questions: “Why do you want to be healthier? What would that look like for you? Why is that important to you? How would you feel if you reached those goals? How would that impact the people you love and those who love you? When you get clear on the answers to those questions and continue to remind yourself of why you are getting healthier, it’s much easier to stay on track with making healthy choices on a consistent basis.”
Get adequate rest. Sleeping seven to nine hours each night is recommended for general health and wellness. However, adequate sleep is also important for weight loss. Studies show that people who sleep less than six or seven hours nightly or have poor sleep weigh more than those who get adequate rest.
I am60 years old- have had a weight problem all my life. I have been on Paleo for the past three months and lost 18 lbs. I am now at the same weight for the last month- up, down, up , down, and I am really getting upset. Every day I expect a big drop on the scale, but its just not there. What am I doing wrong? I don’t want to stop the way I am eating- I feel so much better- not tired, lots of energy. Help!!
My dreams had come true! I was now closer to my ideal body weight more than ever before! I felt slimmer, sexier, and healthier! My belly fat had shrunk, my butt was firmer, my thighs were tighter, and my cheeks were no longer round and chubby! Some people barely recognized me!
“Vary your vegetables each day and try to pick more of the non-starchy options [like potatoes and sweet potatoes],” says Kelly. “I find that often the white or beige vegetables are forgotten about and viewed as not as nutritious, but these foods, such as onion, cauliflower, and mushrooms, are incredibly healthy.” She also recommends:
Weight loss generally occurs when the body expends more calories than it takes in. That means, you have to burn off or eat fewer calories that you consume through meals and snacks. Many people cut calories from their diet and burn calories through exercise to achieve weight loss. Working out on a regular basis is helpful for weight loss, but may not be practical for some people due to health conditions, time restraints, or lack of interest. However, research shows that when it comes to weight loss, diet plays a much more important role compared to exercise. It’s easier to decrease caloric intake by modifying your diet compared to burning off a significant number of calories through exercise. Making a few changes to your diet and lifestyle can help you lose weight safely and effectively without planned exercise.
Neely – Um, yes. Saturated fat actually literally PHYSICALLY clogs up your arteries and intestines and digestive system. Ever noticed how cleaning animal fat off your dishes is a pain in the ass? Think of what that’s doing in your STOMACH, where you don’t have Dawn dish soap with a pH of 9 or 10. And, even aside from that, having so much fat in your diet (Paleo people like to refer to it as protein, but when it comes to this diet… protein is directly related to fat) with ANY carbs will cause your body to automatically turn your carbohydrates to fat, raising your blood sugar, etc. So, yes, fat actually does make you fat. The only way to lose weight on a paleo diet is to not eat enough. I have never seen a paleo person with a flat stomach besides Cassey from Blogilates, but that’s because she hardly eats enough calories for a 12 year old girl, let alone an active woman in her 20s. No one gets hot & thin on a paleo diet…
Basic body-weight exercises like squats and push-ups are a simple way to build more metabolism-revving muscle in minutes (helping you lose weight faster), and research shows they’re just as effective as hitting the gym. “Your muscles don’t know the difference between working against your body’s own resistance and on a fancy piece of equipment,” says Wayne Westcott, PhD, fitness research director at Quincy College and Prevention advisor. “The one rule to follow is that each exercise should fatigue your muscles within 60 to 90 seconds.” For extra burn, you can add an exercise band or resistance tubes to basic moves.
I don’t think that I would do very well with this diet. I prefer to eat the majority of my calories through bread, pasta and rice. I have about a 5.5% body fat, and weigh about 140-145 pounds most of the year. I do run a lot, as well as cross train a lot; any time that I stop workout out, I lose weight too fast and have trouble getting it back. I like the concept, though, and will certainly plan some meals around it.
Thought I’d let you guys know, I started this diet on Monday and I’ve already lost close to 4lbs. I am 29 years old and I started this diet weighing in at 229, now I’m close to 225. I am very active, training for a muay thai kickboxing fight in Nov. where I have to be around 185 (my goal weight). It’s imperative to me that I do not lose muscle or cardiovascular strength during my weight reduction period.
I think the mindset of many people needs to over time. The journey and paradigm shift for each individual is as different as the bio-individuality of each person and what foods they can handle.
Nuts can be somewhat inflammatory for me, so I avoid them when trying to lose weight. I make homemade coconut milk (tastes way better than canned and doesn’t have the gums) that I can put in my coffee etc. It’s super easy. throw a package of shredded unsweetened coconut and 4c of hot water in a blender and let ‘er rip. Strain/press through a fine mesh sieve, and you’ve got yourself a bunch of fresh homemade coconut milk.
This is crucial. Weight loss is not about willpower. Diets based on willpower fail. You cannot lose weight by fighting your body. You might win the battle, but your body will always win the war. You can only lose weight by removing the need to fight your body.
theres nothing wrong if you only weigh 125 pounds! 🙂 I think your diet is fine minus the 3 oranges at night… although a citrus fruit they tend to be super high in sugar… To me it seems like maybe you shd just add a little cardio to your plan since your still unhappy with your weight (which happens to be a number I myself would turn sideways and disappear if obtained lol) it shd do the trick.
2. Apfelbaum, M., Vague, P., Ziegler, O., Hanotin, C., Thomas, F., & Leutenegger, E. (1999). Long-term maintenance of weight loss after a very-low-calorie diet: a randomized blinded trial of the efficacy and tolerability of sibutramine. The American journal of medicine, 106(2), 179-184. Link
Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.
My breakfast this morning was 3 eggs scrambled in tablespoon of butter, Pan fried turkey and 1/4 cup of cheese on the eggs. It really was a large pile. (I know the cheese isn’t a great Paleo input but I was hard pressed to find calories. In the future I’ll add lots of fried greens and cabbage.
GaudiLab/Shutterstock”I lost over 200 pounds and have kept it off for over a decade, so I can tell you from experience that of everything I’ve ever tried, there is nothing as powerful as using your mind to change your body,” says Jon Gabriel, the author of The Gabriel Method, a book in which he shares his weight-loss journey and the mindfulness strategies he used along the way. “I don’t care how well you eat, how much you exercise, or how many books you read; if you’re not dealing with the mental and emotional stresses in your life and integrating your mind into your healing process, you’ll never achieve your weight-loss goals long term.” At the very least, it can’t hurt to try being more mindful. What’s the worst that can happen—you’ll spend 10 minutes of your day in quiet reflection?
In other words? Don’t assume a plateau means it’s time to eat fewer calories. Instead, consider the bigger picture to identify any and all contributing factors. And be open to the fact that your body might be happy right where it is—even if you were hoping to drop another five pounds.