Weight Loss Stall- HELP!

(Tahirih Price Lang) #1

I just started Keto 8-11-18. My starting weight 244 (2years ago I was 186)… I dropped to 232 first week. Then nothing… I work out 4-5 week. I do cardio max hr 167… for 20 min the resistant weights. I started at 40# reps… now up to #130… my reps consist of 15,10,5x5 reps. I have had great progress with reps. I am less hungry on Keto but have been Keto 100% with my carb count below 17 consistently. Oh an I am 50 years old. So I know people talk about body composition etc… but for being nearly 100 pounds overweight why am I not seeing fat loss?? I am so mad!! I am working my ass off!!

(Alijim) #2

Hi,
You might need to be eating more if you’re working out that much.
I’ve been keto since January and workout moderately, ~30 mins 3x a week.
The app Carb Manager has helped me a lot with figuring out my macros. You can enter in exercise and it will adjust the fat calories for you to eat more.

If you don’t have enough food, and you’re working out a lot, your body can go into starvation mode to hold onto the fat.

This video might help answer some questions or point out things you might be doing:

(Mike W.) #3

So you’ve been eating Keto for less than a month? You’re not even fat adapted yet. KCKO.

(Drew Says "Eat the Salt, you damned stinking Keto ape" Hardcore Label Licka ) #4

Hi madbadasss try think of it this way you are changing fuel not cars so fist you have to drain your fuel tank then clean the fuel tank and then fill your fuel tank with high octane keto fuel you then have to adjust the fuel mix for your engine, so maybe your still cleaning your tank.
This may be your body making muscle so it feels like no weight loss. fat is lighter than muscle, lady beefcake. Are you taking Magnesium and given your age and sex calcium sup’s. I can highly recommend the 2 keto dudes podcast for info and motivation.
The Keto Blues is common at times like this but you are not alone you have a keto family now! You have only been at it for a mouth (if I have read the dates right) it will get easier trust me. I found it’s at around this time that Keto rage starts too.
I think it’s the growing realisation that you have been lied to by someone you really trusted.
Please keep it up because you will win the greatest prize of your life. Well done you.
KCKOB (Keep calm and Keto on baby) This is a gender nonspecific statement.



Drew

PPS To the other two so called reply’s (Not Alicia) noobs need help and encouragement not whats your numbers or your not one of us yet. Try to remember why you went keto was it vanity or necessity. it’s just poor form and most certainly not keto cricket. shame on you both.

#5

I’d say be patient, you’re not fat adapted yet which will hurt in the gym. It would also help if you gave us a sample diet to crawl through. Working out and lifting how you are make sure your protein is adequate. Going from 40-130lbs is insane, near impossible to say but I’d (total guess) that your under eating for your activity which can make your metabolism fear death around the corner and pretty much freeze you where you are. Also on the HR, that’s pretty high and typically more in the cardio/endurance zone than it is the fat loss for most people.

(LeeAnn Brooks) #6

I know it’s not very comforting, but this is extremely common. So much so that there’s a term for it, and a very sound reason for it. It’s called PISS. Post Induction Stall Syndrome.

What happens is your initial weight loss is mostly if not all water weight. When you go Keto, your body quickly depletes it’s stores of glycogen, which is almost all water.

But once you e depletes that, your body begins to stabilize and when you replenish the necessary electrolytes, you will add water weight back. But that doesn’t mean you aren’t losing fat. In fact, you can gain weight after your initial loss due to water while still losing fat.

Additionally the body is in a healing process and it’s impossible to know what repairs your body is focusing on which could stall weight loss.

Be sure to take measurements. You may be very pleasantly surprised.

(Michelle) #7

Just keep up the good work. I’m close to your age, close to your stats. Look at my progress since May. It comes off slowly but surely. My body has changed for the better in the past two weeks even though I haven’t shed a pound.

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(Empress of the Unexpected) #8

It took me five months but I am at maintenance! Cardio does not necessarily reduce weight. Just trust the process.

(Katie the Quiche Scoffing Stick Ninja ) #9

We don’t usually consider anything a stall unless it has been upwards of 4-6 weeks.
You haven’t even been on Keto long enough to stall.
This is a natural and normal process we all go through.
I suggest researching more about keto and fat adaption.
Most people don’t bother working out until they are fat adapted.
When you exercise, your muscles hold onto water to repair themselves so that can also add scale weight.

(Ken) #10

You should track progress with a full set of measurements instead of just the scale. Training affects your body in many different ways that make weight measurements invald. It’s primarily fluid levels, but body mass factors are there as well.

(Tahirih Price Lang) #11

I just want to thank all of you for your input…very much appreciated and I am still pushing forward regardless of the scale. To answer some of your questions yes I am supplementing with calcium and magnesium… I am focusing on weights as opposed to cardio for bone density and joint stability and of course because it makes me feel good! For the question for the weights I have been increasing my weights every time I go to the gym… fewer reps and heavier weights… I think this is why I have been able to progress this far. I also use BCAA for recovery. As far as cardio… yes I get on the treadmill before my work outs … I do intermittent incline at level 9 at 3.3 mph… I do this for a few minutes and it helps get my heart rate up… I try to keep my hr between 148-157. Then after a few minutes I lower the incline and increase my speed… there by maintaining my heart rate… I do this in rotation for about 20 min then I go to the weights. I have done this before… that is paleo diet with resistance weights and was successful. I don’t want to hold off physical activity until I am fat adaptive… I’m just going to stop weighing my self lol! My goal is strength and lower body fat and not a number I. The scale… but I keep getting caught up in those damn numbers!! ! I have been using carb manager for my macros… but not regularly so that is part of the problem although I have been 100 faithful In my clean eating, I haven’t been adding my activity. Thanks everyone!! I am very grateful I found this community!!!

(Bill C) #12

I must say I am confused by these kinds of statements. By that I mean if you are eating less than you are burning you are going to lose weight. I count calories, both in terms of the amount of food I eat and the number of calories I am burning working out. I suppose if one is not doing these things it is possible you are consuming more than you are burning. I believe in the end it is calories in, calories out, regardless of macro %s.

I think you have to keep track of calories. If you don’t then it is impossible to determine how much you should be losing.

The 3 variables that come into play for everyone are:

  1. amount of calories consumed
  2. amount of calories burned
  3. your internal processing

#3 is the hardest to pin down. So, for example, if you have drunk a lot of water or eaten a lot of food that has not passed through your system, those can be big factors in weight reduction. But if you are steady, #3 will become less of a factor.

(Drew Says "Eat the Salt, you damned stinking Keto ape" Hardcore Label Licka ) #13

Hi Tahirih How much salt are you consuming, I ask because I notice you have not said anything about salt, you should be around 4 to 5 grams per day minimum but everyone is different it’s not one size fits all.