Hey there! I am a 32 year old woman, 5’2, and 130lbs. I don’t have too much to lose, but hoping to lose about 15lbs, as any weight shows on me because of my short stature. I started keto about a month and a half ago, and immediately lost about 2-3 lbs of water weight. But here’s the thing… That’s ALL I’ve lost! I have a pretty sedentary desk job, so I try and stay active the rest of the day. I run, go to a kickboxing gym, and also do P90X workouts at home. I have tried everything to tweak my macros- more/less protein, more/less fat, etc. Currently, I am at 20g carbs, 60g protein, and 100g fats. I am not diabetic, my thyroid has been checked and ok’d, and I feel satisfied after my meals, and I don’t cheat or snack all day. I need some serious help, and I really want to stick with it. I know I’m in ketosis; I went through the spotting already, had the horrendous breath lol, and my ketone strips are colored how they should be, once used. Any suggestions would be greatly appreciated!!
Haven't lost a pound... HELP!
Try to up the calories. You’re only at about 1200 (100x9=900 + 80x4=320). Try upping the fat until you get to about 1500-1600 calories.
You may be overtraining if you’re not giving your body some rest between all those workouts.
Hmm, ok, I’ll try that. Do I up the protein as well, or just try to get calories from fat?
I rest every Sunday, and my workouts rarely go longer than 30 minutes (the kids won’t allow it lol) Is that still too much you think?
Ok, I’ll see what happens. I’ve been curious about this bullet proof coffee I’ve been hearing so much about. That should be a good place to start.
Try backing off to working out only three times per week. This is one of those cases where more isn’t necessarily better, unless you’re a professional athlete and you’re working out because it’s your job.
I’m not sure about 2ketodudes, but I am pretty sure that Jimmy Moore has a few podcast episodes where it’s come up. I know Dr. Berg has at least one video on youtube about overtraining as well. I can’t run off and get them for you because I am also at work and have to type this while my boss is away from his desk (he sits right next to me!).
Lol! I’m doing the same as we speak! I will check that out, thank you very much. It’s definitely been a struggle for me, since almost everyone has a different way of getting the results they want, so it’s hard to pick and choose what’s right for my particular body type. I’m already in it, so I don’t want to give up (plus there’s a stockpile of almond/coconut flour, coconut oil and butter, stevia, powdered erythritol, and Lily’s dark chocolate that’ll last me a few months haha) Not to mention the butter that’s taken over my fridge!
Definately too low in calories. Your body is in starvation mode and it’s trying to conserve its body fat.
I’m pretty close to you in height and weight, and this is what’s considered a moderate weight loss macros for me.
And most people advise not to do a calorie deficit until you are fat adapted. But I would say you need to go up 300-400 calories at least.
Wow, that’s a lot to take in right there lol. I was thinking that since I’m shorter, that my body doesn’t need as many calories as average- heighted people. I feel satiated after I eat currently, and I’m never really hungry, persay. Like I said a post or two up, I’m going to try doing the bullet proof coffee thing, and add more avocado/butters/oils to my diet and see what happens. Thank you so much for the info!
It can be daunting to get the calories in, but adding extra fat (which is more calorie dense) in the way of added butter, oil and even the cuts of meats you pick and how you cook them can add a lot of calories and fat without adding volume.
I just wanted to say, don’t give up!
One thing that really helps me, and I cannot remember who said it here but when you feel as though nothing is happening and you are not ‘losing’ weight, remind yourself that there are internal processes at work preparing your body for fat adaption and that it takes time.
Sounds like your trying to drive 100mi on 50mi worth of fuel! Not surprising your body is holding on for dear life.
Thank you for the support, I really appreciate it! It’s just so ustrating to hear that some lose like 10 pounds in just a couple weeks, and here I am, not getting anywhere… Definitely not going to give up thougb!
You are only 130 pounds, you have far less body fat to lose than other people. You will not see a 10 pound loss in one week even two. Don’t be discouraged, slow and steady wins the race. Women fluctuate weight a lot more than men too especially around our time of the month.
And women lose slower than men. We are designed to store fat for having babies.
I expect when I am down to 165, 15lb from Target, I will entirely stop weighing myself. I don’t and won’t count calories or macros or anything. I will :-
- Limit carbs to target 0 ( incidental only )
- Eat a moderate amount of protein
- Load my plate with Fat
- Eat when I’m hungry
- Eat till I’m full
- Eat only real food
- NOT eat when I’m not hungry
Wait. Wait. Isn’t the short form for the above KCKO?
I don’t really care what my weight will be then. I have, and expect to continue to have, true signals from my body. I will just follow them
All good things come to those who Keto😀
I agree totally, my wife and I are eating the same amount of food; her average weekly loss is 0.61 Kg and mine is 1.58 Kg. The amount you lose daily can fluctuate so don’t be disappointed if you don’t see the same amount of weight loss everyday especially if you know you are doing the right things.