What NSVs do you use?
I’m just worried if the scale doesn’t move that I won’t stay motivated.
Also I’m 5foot 2 and 165 pounds. How much weight should I be mentally thinking I should lose in the first month? Just so I have realistic expectations, I know no one can really know but just ball park figures would be helpful so I can manage expectations
@JennyC I have developed a totally different thinking since I have been on this WOE for circa two years and I am still changing my thinking and learning. Focus on this WOE heals your body, “I have eaten a western diet for X years thus it will take a while to heal” thinking. During getting to grips with this WOE (note not diet) you will start to understand the increased fat intake and low carb requirement and your body will start going “I like this”. Your physical body weight may change up or down but if you are stating to feel better you are on the road to a healthier life. Once this WOE is ingrained and your body is in a better place then you can focus on specific goals e.g. improved body tone i.e. your body weight at any moment in time is not focus.
My ramblings …
For what it is worth, I only check the scale about once a month. Everyone is different, some lose a lot at first then steady after. Some lose the same all the way through. Some very little and ride the roller coaster. Depends on what your body needs to heal.
I lost about 35 lbs in the first 4 months, then stalled out. A 28 hour fast helped me restart, but haven’t lost much since.
NSV is my joints don’t hurt, My BP (although never high) went from 125/80 to 108/68. Pants fit better, belt is on a new notch.
To answer your question, it depends on how close you are to target…ie starting at 400 or 200 will have completely different loss curves.
A lot of people tend to lose about 4-10 pounds in the first month.
It really depends on your body. Different people will adapt quicker or slower than others. Usually you use water weight first, and after that some lose gradually and some stall and don’t lose for a while (but it does happen).
NSVs:
Shoes/pants/clothes in general aren’t as tight
Less frizzy hair
Better skin/clearer skin/softer skin
Achey joints no longer bothering you
More energy
Want to exercise (but you don’t have to)
Less hunger
Better focus and attentionspan
Lessened depression/anxiety symptoms
More stable mood
Changing measurements (measuring tape) even if scale doesn’t move
thinner looking face
etc…
For ballpark: around 4-10 is about right. Dad lost 10 lbs and then stalled for three months… but now he is losing again pretty steadily. I lost about 8 and then had like a month long stall
Thanks for the replies, really appreciate them. I think maybe writing down all my “health issues”. They aren’t as concrete as high blood pressure. But some joints ache and a few other skin things etc etc now might help me recognise NSVs when they happen.
I’m sick of fad dieting it doesn’t work. I just need to change my mindset so it’s not about the instant gratification of most fad diets.
Thanks again for the helpful posts
For me I use the improved health as my main motivation. I now weigh myself every day mainly because I like to analyze the data. I don’t get stressed out by stalls or even temporary gains. Look for your own motivation. What is your “why”? Why are you doing keto. What do you like about it? Why would you not want to feel good.
Less pain and inflammation for me is a big NSV. Having had some serious injuries sustained in a motorcycle accident, I am now recovering and living with chronic pain. If I can manage to get through my day with just some Ibuprofen, then that is a major NSV.