Stalled and tweaking things

(AnnaLeeThal) #1

I contemplated not posting this at all because it seems a little nit-pickety and unimportant compared to problems other people are going through, but it’s bothering me a bit that I have stopped losing. I feel like I can say that I officially stalled as far as weight loss goes. I’m not complaining about it because all of my biomarkers are good, and my weight is technically in a normal range now. I did have an idea in my head that I would be able to get my weight down under 130lbs as I was about 115lbs at my most fit and lightest. I’m working on letting this arbitrary scale number go. I do think I could feel better overall and have more energy. I’m not quite sure what is dragging me down.

One thing that the halt in weight loss has coincided with is stopping food logging. I lost 10 pounds each month the first two months of Keto while logging every bite of food, and the month of December I stayed at 141 plus or minus a pound or two.

My thoughts about this, and why I think I may start food logging again:
1.) Is my perception of the amount of carbs I am taking in lower than what I am actually taking in?
2.) Being a small, insulin resistant (PCOS), non-exercising female my protein needs must be low (50-65 grams). Logging may help me be more strict with protein intake.
3.) My body may just still be wondering WTF I am doing and be done with dropping weight for a while. No matter what I do.

The other thing I could do is throw away the scale and aim for eating the least amount of food volume wise with the highest nutrient density thus stimulating the least amount of insulin response. This seems like it may be the best approach to optimize not only my physical health but also my mental health. Even though I have been doing well on Keto and succeeding I have the fear that I will slide back into old habits if I am not keep close track of myself.

(Scott Shillady) #2

Logging couldn’t hurt. By the Pics you have posted you look like you are totally rocking it. Are your inches still shrinking as your weight is stalled? Have you tried an extended fast to break through?

(Kris Cater) #3

I agree. When you start tracking again (or in my case), it was like, oh dear, I did have that much? I do under 20 total carbs and it’s amazing how many are “hidden” if you try to eyeball the amount. Since I still need to lose a bit, it was necessary.

(AnnaLeeThal) #4

Thanks :slight_smile:

I have not lost any more inches that I can tell. I’ll take some measurements tomorrow. I seem to have stubborn subcutaneous fat in my belly which I know is the hardest to get rid of.

I know I could increase my activity level as well, which would contribute positively to my health. I’m finding myself stuck in that winter mode of wanting to hibernate under a fluffy blanket with my knitting as soon as the sun goes down.

I have done 3 extended fasts, and plan to do another one this month. I have lost weight with each one. Maybe I’m at the point that I maintain until I fast, then maintain again until the next fast? Is that a thing where people can only lose weight when they fast?

(Kathy Swanson) #5

Logging again is a great start. You may already know if you are stalled with dairy or sweetners. Phenny says women especially stall when they are rearranging the composition of the body mass and building up muscle mass lost through calorie restriction.

Also, Fung says in insulin resistant folks the hypothalamus in folks who have done a lot of calorie restriction will signal a stall because it prefers a set point to optimize energy conservation.

Reassessing your macros to fit your new body weight might help. Richard Morris has said that many of us won’t like the scale number our bodies feel healthiest as we near our goals. I have heard Dr. Nally and Jimmy Moore say the same thing.

A lot of people would tell you to add some weight resistance exercise at this point to assist with the body composition you would like to see.

Just some thoughts. Wishing you the best as you persue your goals.

(Guardian of the bacon) #6

You’re rocking it AnnaLee. Never hurts to track if your into it. It’s a big headache for me. It’s very possible you have come up against your base insulin level. :richard: has talked about that before. I think that’s where I’m at. I’m going to start fasting more to try and drop mine as soon as my resident nurse gives me the OK.

(AnnaLeeThal) #7

I appreciate your input. I have to keep in mind that the ideal weight of fat burning me may be quite a bit different than carb burning me.

(AnnaLeeThal) #8

Yes, that is what I was surprised about when I first started this whole thing! I thought I could wing it and keep carbs under 20, but I had no idea how sneaky they could be.

(Guardian of the bacon) #9

I’ve heard that from several veterans. I think by doing this you are gradually ratcheting down your insulin levels.

My resident nurse is a knitter as well. Spins a lot of her own yarn also. She made 7 sweaters as Christmas presents for 2-DIL, 3-granddaughters & 2-baby dolls.

(AnnaLeeThal) #10

I feel your wife and I would get along.

(Mark) #11

I second the weight training plus high intensity hit training, short burst sprints,I don’t like running not good on the joints anyways so I use a Schwinn aerodyne stationary bike and that will gas you real quick if you pedal your fastest for thirty seconds then take a break and recover then do that four or five times,very good for your metabolism, no need to spend hours doing cardio

(Mark) #12

Spelled it wrong it’s airdyne not aerodyne

(pathoward45) #13

I’ll 3rd that. I started HIIT on my 70th birthday, have done them twice a week for getting close to 2 years. I do only 45 second bursts with a minute or two rest, 7 to 10 reps. I hate running, but really enjoy the sprinting. In the first 3 months, I lost 10 pounds with no changes to my diet or regular daily walking schedule.

(Mark) #14

Nice work,keep it up

(Meeping up the Science!) #15

Have you ever done DEXA to determine lean body mass, @AnnaLeeMI? That might give you some positive feedback. Your body comp has undoubtedly changed. Weight is more than fat mass after all, right? Otherwise I think your insights are on track.

(Tony Sheldon) #16

Could it just be a case that this is a normal stall? If I’m reading this correctly you have been on the Keto diet for 3 months. I know for me I’ve had several plateaus and stalls over the 9 months I’ve been on it as my body adjusts. I also remember hearing on a podcast that this is normal on the Keto diet and the point where a lot of people give it up. Maybe just ride it out but it couldn’t hurt to track your numbers just to make sure something hasn’t crept in.

(AnnaLeeThal) #17

Yes, I agree that it could be a normal stall. I’m not going to make any agressive changes as I feel pretty good overall. But I am going to pay more attention. I think I’ll log food for a week and see if anything crazy pops out at me.

#18

@AnnaLeeMI, did the weight stall start at the same time when you started the zero carb WOE? Or did the stall happen before ZC?

(AnnaLeeThal) #19

No, before. I am the same weight I was the beginning of December. It is too early to tell I’m sure if ZC will affect my weight or not. I’m giving it a month or so to see how it affects my mood and energy levels.
I have noticed that I am more satisfied/satiated with less volume of food, likely due to really high fat content and nutrient density of the foods I’m choosing.

#20

Very interesting n=1 experiment. If ZC helps you break through the stall, it will be another good reason for others to give it a try too. I really hope things work out for you!