Just finished Whole 30 - No Weight/Fat Loss

[ldr]

Hello,

I just finished my Whole 30 on Friday and am a little disappointed with the results.  The positive result is that I no longer have any cravings for chocolate or sugar.  I can bypass a tin of chocolate at work without second thoughts. I have been eating 95% Paleo for the past couple years, including some dairy.  I fall off the wagon occassionally, but am able to hop back on.  This past October we went on vacation and that was it.  I gained several pounds, then with the holidays it's about 6lbs total and my clothes are not fitting like they were in the summer.  I go to Zumba class 3 times a week.

 

I was hoping with this Whole 30 to cut the cravings and get back to feeling more comfortable in my clothes.  I had no cheats.  But I also feel hungry often and if I dont' snack I get very "hangry".

 

My meals usually are:

Breakfast: Usually a turkey burger (from Well Fed 2) and sauteed vegetables (onions, peppers, zucchini and eggplant) or vegetable soup.

 

Lunch: Leftovers from supper (meat and veggies)

 

Supper: Meat and veggies.

 

I have to have a snack in the morning when I get to work since I eat at 6:15am.  I have macadamia nuts when I get into work at 7:45.  Then around 10am, I'll have a hard boiled egg or avocado or fruit.  At around 11:30, I'll have a banana since my friend and I walk for 20 mins at lunch and I need to make it through the walk.

 

In the afternoon, I'll have an apple, sometimes with a nut butter.

 

On the days I go to Zumba after work, I'll have some nuts or banana.

 

Supper is right after Zumba.

 

I'm wondering where I might be going wrong with not begin able to move the fat. I am not an overweight person (5' 2" and 116lbs), but I'd like to drop the extra 5 lbs and get my jeans to fit better again.Thank you for any suggestions.

 

Lisa

[missmary]

I'm sorry you are unhappy with your results but take a step back for a moment. The whole30 is about helping people get healthy. For lots of people that includes a healthy weight, but you are already at a low weight for your height (I can't say if it is healthy. you might be healthier weighing more).

 

If you want to change your body composition (less fat/giggle, firmer, trimmer), the answer probably includes eating more at meals (more protein and fat, particularly) and less between meals (no nuts, no fruit) and adding strength training to your program. If you did another whole30 following these recommendations you may be surprised at how much your body/appearance can change.

 

In addition to aesthetic changes, I would love to see you get to a place where you are flexible in the fuel your body can burn, and are able to get through 4-5hours (including some mild exercise, like a walk) without needing multiple snacks. These recommendations would help with that also.

[ldr]

Thank you for your reply.  I think that my real goal is to change body composition - firmer and trimmer and to be in good shape and health. One of the Zumba classes is actually a 45 min Kettlebell class, so that is incorporating strength training. But, I probably need to do it more than once a week.  I was already thinking of adding another evening of kettlebells at home one evening.  I will have to eat more protein and fat.  The snacking will be hard - especially since I think that some of it at work has to do with boredom - even if I am busy.

[AmyS]

I'm with missmary - I'm about your height (and probably somewhere in the neighborhood of your current weight, I don't know, throwing out my scale was one of the best decisions I ever made) - and I remember the days I considered 116 overweight and 110 ideal. Don't go there. Just keep eating healthy, follow missmary's recommendations for meal composition, and keep working on fitness. You might discover that you gain weight as you get healthier, because you'll be more fit. That's OK.

 

One of the best things would be to get rid of your scale. If you can't bring yourself to do it yet, hide it. Really. It is not your friend.

[kirkor]

Quantities of fruit and nuts seems high.

[Guest Andria]

At the low end of scale weight for your height, trying to budge 5 lbs of weight with brut force will be difficult.  Your weight is either healthy or low for your body weight and your body will not give up those 5 lbs as easily as if you were actually overweight.  Additionally, how do you *know* you have 5 lbs to lose?

 

As you made mention above, you need to change your body composition by actual *gaining* muscle.  This will - gasp - make you gain scale weight, but will help you improve your body composition.  So, at a higher weight you will have a lower body fat percentage and be more firm with less giggle.  If you try to force your body - which is what you would have to do - to lose 5 lbs you will likely look underweight, a smaller less firm self.

 

As everyone said above, ditch the scale. Scale weight is so not the full picture.  Focus on less cardio and lift heavy.  Read this, too:

http://everydaypaleo.com/attention-scale-addicts-part-2/

[ldr]

I "know" that I have to lose something because I have more stomach fat than I did back in August, before I went on vacation and ate non-paleo food for two weeks, then came back to another week away from home for business, then the holidays.  My clothes are tighter and I have more stomach fat which now is a roll when I sit down.  I'd like to lose that and fit back into my clothes.  I'd be happy if the "gain" was in muscle, rather than fat.  It seems that just "looking" at something non-paleo causes me to gain fat.  Shouldn't there be some wiggle room there for a little "cheat" now and then?

[GFChris]

 Shouldn't there be some wiggle room there for a little "cheat" now and then?

 

This is all part of riding your own bike and figuring out what works for your body.  If certain foods cause inflammation or bloat for you, and if you want to reduce the size of your stomach, you may need to avoid those foods.  Doing controlled reintroductions can help you determine how you want to eat going forward.

 

And, as others have said, nuts could be part of the culprit here. You might try ditching those for a week and see if you notice any difference. Follow the meal template recommendations for pre and post WO fuel, and a mini meal of protein, veg and fat if you're otherwise hungry between meals (save the fruit to have with or immediately after your main meals only). Nuts are a fat source on a Whole30.

[pechristie]

snacking has been a problem of mine, first part of whole 30 I snacked on almonds way too much. it is compliant but old habits remained. I hid them away in the freezer, if i felt i needed a little protein while i made my dinner I could get them. If i was hungry between meals i increased how much i was eating at my meals. Evenings were a challenge but i would get a nice cup of tea and do some knitting or just go to bed..

~Paula

[ldr]

Thank you for the comments and advice.  I read the article that Andria linked to.  Very englightening as far as weight goes.  It often feels like I spend so much time making food then thinking about food and what I should be eating or not eating.  Overwhelming at times.

[Brewer5]

I promise that if you eat 3-4 good-sized meals that follow the template, you do not "need" the nuts, fruit, snacking between meals.  Lots of people go for walks without a banana.  

 

If you really want to lose some fat, you have some more work to do re: not snacking at work because you are bored.  "Food is fuel, not entertainment" -- that will have to be stuck in your mind.  

 

But seriously, if you are eating real meals -- with plenty of fat and protein -- you will not think about food all the time.  That's called being satiated, and it doesn't sound like you have been.

[ladyshanny]

I snacked on almonds way too much. it is compliant but old habits remained. I hid them away in the freezer, if i felt i needed a little protein while i made my dinner I could get them.

Almonds would be considered a fat source on Whole30, not a protein source.