Hi,
I’ve started C25K (completed week one) not changed anything I’ve been doing for the last 5/6 weeks and lost 1lb this week. I’m trying to initially lose weight for a special occasion in 9 weeks (21 down so far on keto)
I’m feeling do I stick with it and run the risk of only losing 1lb a week if I’m lucky or try something else?!
Anyone with any experiences to share to help
What is C25K? More details about your weight, history, etc.
c25K is a 9 week programme to help get you running 5k.
I’ve lost 21 pounds in 7 weeks (good I know) but I’m feeling really flat and a decline in numbers over the last 2/3 weeks. 1lb the last week. My current weight is 15st 7lbs
“Couch to 5 kilometers.” Basically a progressive walking/jogging interval program to help you get to where you can run/jog 5 kilometers, assuming you are starting out from a sedentary lifestyle.
Has you start out walking for a certain number of minutes, then adding in intervals of jogging, and over time the length of the jogging intervals increases while the walking intervals decrease, until you are running the whole time.
We use the words “fat” and “weight” interchangeably, but I suggest that they are not actually interchangeable. In my view, fat is what we want to be losing, not muscle or bone density (which are other forms of body weight). Since the body is perfectly capable of adding muscle and increasing bone density while at the same time shedding fat, I would further suggest that scale weight is not always a reliable guide to what is going on. The weight of a gain in muscle and bone can offset the weight of a loss of fat. As long as our clothes are getting looser, who cares what the scale says?
A one pound loss is a lot better than the rest of the population is doing, not to mention you are probably getting healthier and reducing your risk of western disease by eating LCHF. If you want to give up on your long term health because your weight loss has slowed, the choice is yours. I encourage you to look at all the benefits before you say keto isn’t working any more. The special occasion will come and go but you are stuck with your health for the rest of your life.
Consider time restricted eating (16:8), OMAD, cutting artificial sweeteners, reducing dairy, nuts and stop snacking if you are. Any one or all of these might encourage your scale to start moving. Stress can also prevent weight loss so try to stop putting so much pressure on yourself. 
Since you are doing a lot of excercise, your body could be turning the fat into muscle, (which weighs more that fat) but your body must be adjusting still, if you are doing a clean Keto diet. You are probably losing inches, have you measured yourself? Sometimes we lose inches but not pounds =-).
This is an important point. Another is that losing a pound a week amounts to losing 52 pounds in a year, which is pretty impressive. But I always try to remember the distinction between weight from excess fat and weight from muscle and bone. Losing fat is good; losing bone density and muscle is not. I don’t let a focus on the scale number distract me from that fact.
Put it this way: Suppose you wanted to lose thirty pounds. Would you rather look as though you’d lost thirty pounds and have the scale show no change, or lose those thirty pounds and continue to look the same? See what I mean?