Hey, guys! So, I’m a lifetime dieter. You know the drill - been dieting all of my life. I have successfully lost the same damn 60 pounds at LEAST 4 times in my lifetime (I’m 58) but have ultimately never been successful at keeping the weight off. So, I’m now doing Keto, and I really love it. I think that this is going to work for me in the long term (every other diet I’ve been on has involved suffering for however many months it takes to lose the weight, and then being so happy I could “eat” again), as I’m almost never hungry and have no cravings. All, good, right? Well, I’ve just made it through my first plateau.
Quick basics: I’m a 58 year old female. I’m 5’ 9.5" tall and I currently weigh 219.4 lbs. I started strict Keto on 7/8/20 and weighed 227.2 lbs on that day. (I had been doing no starch/ no sugar for 3 weeks before that and had lost 9 lbs during that time). So, It’s been exactly 30 days on Keto and I’ve lost 7 lbs, BUT, here’s the thing: I lost a total of 16.2 lbs between 6/14 and 7/28. AND THEN I HIT MY FIRST PLATEAU! I knew it was coming. Because I’ve dieted so much in my lifetime, I know where my plateaus are, and my first very strong plateau is always 220. I hit 220.4 on 7/28 and I just broke 220 today. It’s taken TEN DAYS to break this plateau!
I’m being exact because I want to help others who are struggling with a plateau. Let me say this: I have not cheated at all. I’m using the Carb Manager app to track my food and I’m being very precise on my measurements and tracking. While Carb Manager allots me 26 g net carbs, 164 g of fat and 132 g of protein, I never go about 20 g net carbs and I usually stay at 10-12 g net carbs. I know that I have carb issues and I find this works best for me. So, no, I don’t cheat and haven’t cheated during this plateau time. I started swimming in the ocean (I live right on the beach in NYC) about 6 weeks ago. The first day I could only swim about 30 minutes and, maybe 100 yards. Today I swam for 90 minutes and swam a mile! (Yay me!). I have swam every single day since starting this with the exception of last Monday and Tuesday due to the tropical storm. So, I haven’t been cheating on exercise either.
Here’s the deal with plateaus. I know that I have 3 major plateaus between me and my goal weight of 175. They are at 220, 203 and 187. I can stay on those weights for weeks. My body LOVES being at those weights and it fully resists moving from them. So how do I deal with it? I relax.
I usually weigh myself every day or every other day. I do not fret about the number on the scale because the number always jumps down, then goes up, then goes down, then goes up, the jumps down again. For instance, my weight was 228.4, then it dropped down to 225. I knew that this wasn’t a real weight and that it would go up. It did. It went to 227.8, then 226.2 then 226.8 then 225.4, then it dropped to 223. Then it went to 225.8, then 224.7, etc. etc. This is normal for me. THEN I HIT THE PLATEAU at 220.4 and it stayed there for 10 days. Didn’t move. I knew it was the first plateau.
And you know what I did? Nothing. I did nothing. I didn’t eat less. I didn’t exercise more. I just stayed the course. I got all of my fats in. I made sure that I didn’t let myself get hungry. I didn’t get obsessive. I knew that, eventually, it would move. Yesterday, my weight was 220.4. The same. However, yesterday I was hungry. For the first time, I was REALLY HUNGRY all day. I just kept eating the same, but more. Yesterday I ended up eating 22 g net carbs, 217 g of fat (53 g over the recommended) and 159 g of protein (27 g over). I was also 160 calories over the recommended 2105. It didn’t matter. I was hungry. I knew the scale was getting ready to drop below the plateau and today it did.
So, when you hit a plateau, try to relax. Keep on the course. Don’t fret that you’re eating too much or exercising too little. If you’re hitting your macros (or however you do your food), then just keep doing what you’re doing, if it has been working for you. It will move. It will. It might take 10 days. It might take a month. It will move. And, I usually find that I lose fairly quickly between plateaus.
I hope this helps!