28 days in... not making progress

(Andrea) #1

I’m 35, 5’4 started at 146. First 3 weeks lost about 3-4lbs. I am in Ketosis (have been for 3 weeks). My macros are on point (75% fat, 20% protein and 5% carbs) I’m consistently at about 1450-1600 calorie intake and I exercise 4-5 days a week which consists of cardio/weight/resistance. I’m feeling really frustrated. My water & salt intake is good & I eat minimal processed food. Not a ton of dairy except for heavy cream in morning coffee and a bit of cheese. I have about 12-14lbs that I’m trying to lose. Body fat hasn’t changed either. I feel like I’m doing everything right but no results. Help!!!

(Frank) #2

If I were in your shoes I’d Cut back or stop the workouts altogether. You’re already stressing your system by switching fuel sources. At 3 weeks in you’re on the cusp of full fat adaptation (on average). Why not just let that happen, chill out on the workouts, and enjoy the experience in a non stressful way. Just my thoughts.

#3

Will that 12-14lbs put you in the range of what your body type is “supposed” to weight?, possibly less? If that’s the case your body is going to fight you keto or not. Add in the cardio and weights 4-5 days a week and a caloric range in 1400-1600 range which is below the “Standard” amount, make sense your body is holding on. Honestly I’d eat more and see what the results are. 2000 calories is “Standard” for “normal” people, your adding is 4-5 days of cardio and weights you need MORE not less, than includes when you want to loose. Let your workouts be your caloric deficit, and fuel your body with what it wants so it doesn’t think it’s being under fueled. You REALLY shouldn’t drop calories any lower than you have.

#4

I would cut out the processed food as well.

(Andrea) #5

For my frame I do need to lose 10-12. I will try upping my calories those and see if I can get past this stall.

(Andrea) #6

I’ll try that. It’s so hard! I’d love to see something happening to keep my motivation up. I’ve invested this much time I don’t want to quit just looking to see if I’m doing something wrong.

(Frank) #7

The workouts may very well be preventing that progress to show itself. Take a walk.

#8

I would say to wait until you’re in AT LEAST 6-8 weeks until you cross the fat adaptation threshold before you really start fiddling around with things. And even then, it’s not all or nothing, your body is still adapting. So, perhaps put away the scale until then. Then if you’re still having trouble then, cut out the dairy.

(Carl Keller) #9

Results are not always measured on a scale. Maybe you have better control of your hunger and cravings? Maybe you have more energy, endurance and better mental focus? Maybe things that nagged and ached when you were tired, no longer do so? I know none of that helps with your weight loss goal but all of those things make life much more enjoyable and easier.

The closer you are to your weight goal, the much more difficult it is to lose weight. I know this because I’m 5-10 pounds away from my ideal weight but it doesn’t bother me because I have not felt better in decades.