Why isn’t the scale moving? Anyone care to take a look at my diary and give me pointers ??
FANCY1977
Posts: 31 Member
This is week 3 for me and going strong but the scale is not budging for me this week. WHY??? I took my measurements to stay motivated but it’s that damn scale!
1
Replies
-
Your diary is not open to the public, need to change your settings.0
-
Are you doing photos and measurements in addition to the scale?0
-
Ignore the scale. I have for close to two weeks now and don't even think about it. It's way to variable of a measurement in the short term. Your weight can fluctuate through out the day so with that in mind I always tried to weigh myself at the same time of day usually before I've eaten or had my morning hydration. Clothing can also add to your weight.
It also takes a while for your body to adjust but it will. I know after my initial water weight loss I was dropping about 1 to 1.5 lbs a week until I dropped 42 lbs and now its tapered off some but once this semester is over I can get back to a regular meal and workout schedule which should set things back in motion so I can hit my goal weight.
It's difficult to be patient but sometimes you just have to let go and be in the moment with the realization that things will happen given time.1 -
Unfortunately, your scale will not always move every week. You'll be retaining water for one reason or another which will mask loss: hormones, salt, carbs, muscle repair, or the body taking a pause to juggle after many changes. A 1-week pause is nothing to worry over. If your see nothing after 4 weeks, you may need to look at what habits you need to reign in further, but right now, you're still ok.Ignore the scale. I have for close to two weeks now and don't even think about it. It's way to variable of a measurement in the short term. Your weight can fluctuate through out the day so with that in mind I always tried to weigh myself at the same time of day usually before I've eaten or had my morning hydration. Clothing can also add to your weight.
It also takes a while for your body to adjust but it will. I know after my initial water weight loss I was dropping about 1 to 1.5 lbs a week until I dropped 42 lbs and now its tapered off some but once this semester is over I can get back to a regular meal and workout schedule which should set things back in motion so I can hit my goal weight.
It's difficult to be patient but sometimes you just have to let go and be in the moment with the realization that things will happen given time.
Exactly.
Consistency + Persistence + Time = Success0 -
do you think coffee would kick me out of ketosis?
0 -
do you think coffee would kick me out of ketosis?
No. Carbs kick you out of ketosis. A one week lack of loss, especially for a woman, is standard. I retain water for everything and see scale gains 2 out of 4 weeks of the month.
Also, fat loss isn't linear and fat cells fill with water which they then shed rapidly. When I first started keto my losses looked something like this:
Week 1: -7
Week 2: -3
Week 3: -1
Week 4: no change
Week 5: no change
Week 6: no change
Week 7: -54 -
Oh well that’s motivating because my loss looks lot like yours thanks everyone !0
-
Coffee won't kick you out of ketosis - only carbs will do that. But even if you are kicked out of ketosis, ketosis is not needed for weight loss... It just makes it easier for some of us.
My losses were like @Cadori 's. Some weeks I lost 3 lbs, others I gained a pound, and then the next I might be down 5 lbs. Weight loss isn't linear (darnit). If the overall trend is mostly downward, then you are fine. 1 -
I have been on a keto diet since October of 2016 - so 18 months or so. I have had three 5-6 week plateaus in that time span. Eventually you emerge from the tunnel or whatever. I have averaged about a pound a week loss over the entire time span. For me it is a forest -vs- trees thing. It is easy to lose sight of the big picture.1
-
Concur about the coffee. Persistence and patience are needed. Both are hard to come by when we want everything yesterday. Been there. I have no clue about any of your stats so far as current weight, desired weight, height as it might pertain to calorie intake but I will suggest that there may come a time when tightening up your food entries will be of value. "Grilled chicken breast", "Full avocado", "chili-1 serving" in your food diary are pretty generic. Heck, I might buy an avocado that is around 4 ounces or 7 ounces. That could be as much as a 150 calorie difference.0
-
and how many grams of fat does everyone eat?0
-
Carbohydrates 20 g
Fat 107 g
Protein 140 g
I am typically over on the protein by a little and typically stay well under the fat number.0 -
My fat goal is 63g, but I really don't pay any attention to it...some days I'm over some days I'm under, mostly I just try to get my protein over and my carbs and calories under...I don't really pay any attention to the fat.1
-
What is your weekly caloric deficit?0
-
Don't be a slave to the weight on your scale. I see it as just one helpful device in my weight loss journey, not as judge and jury to my progress. The food scale in my kitchen keeps me much more on track to reach my goals than the bathroom scale. I have found that the journey is not a steady decline in my weight, but an up and down pattern where my "set point" seems to gradually ratchet down as I eat well and get enough exercise.
2 -
I'm a bit like as was mentioned above by another poster.
I keep my carbs LOW by not eating "the carby stuff" that I over ate in the past which eased me into obesity over the years.
I really don't worry about fat and protein intake. I get ample of each IMO and it varies. My eating habits are habits that work for me. My macro intake is what works for me. I know what my calorie amount is and routinely adhere too it.
Habits. Habits. Habits. Habits. I can't express enough how important it may be for some to focus on habits. It has been incredibly important to me for maintenance. Last night I made Crack Slaw for dinner. A quick, easy, carb friendly, well balanced meal in a wok. There was a bit leftover and I was highly tempted to eat it rather than pitch it or store it in the refrigerator.
Habits. "The No S Diet". No Seconds. No Snacks. No Sweets. Except on Special occasion or Sometimes on days that begin with an "S" or when Sick.
Sorry I digressed...3 -
What is your weekly caloric deficit?
hum. good question. Where do I find this? I have a hard time deturmining how many calories I should be staying Under. To me they do count when trying to lose weight. I try to stay Under 1200. I did recently bump that up to 1500 but just to adjust my other macros mainly fat.....
0 -
Assuming you are trying to lose weight, what's the point of eating more fat? Fat you consume will be used as energy before fat on your body is used for energy.
I noticed your protein is pretty low, you might want to invest those extra 300 calories into protein rather than fat.3 -
Someone mentioned hormones. So yeah, depending on when your water weight gain is when it comes to your menstrual cycle, that could be the culprit. Some women gain when they ovulate, some right before they menstruate, etc on the variances of when it happens. If this is week 3 of keto and you're noticing a sudden plateau and you haven't gone through your period on keto yet, that may be the cause. Stay the course, keep hydrated and it should flush out like normal.
I'm in the same boat, we started about 3 and a half weeks ago, I was due at the end of this week, and Tuesday I gained a bit over a pound even though I've been under calories every day but one (the one I was over wasn't a net gain, either, just not a loss day, was), and my net carbs have been between 20 and 30 every day, usually closer to 20. But I've also been through this with other plans and I know this week is going to mess with my scale a bit.
An alternative theory is if you started any exercise routines recently you might, maybe, possibly, be retaining a little water from that. When I do weight lift, especially right at the beginning or returning to it, I notice a small uptick or stall in weight due to water retention. Muscles need water to heal, so they hang on to a little bit after some workouts. You may never have noticed it before, and I wouldn't have if I hadn't gone through a spell of logging my weight every day. (silly me also decided to resume weight lifting this week after a 5 week break, you know, when it's shark week approaching, so now I've possibly have double reasons for the water bloat to be there. Yay me!)0 -
What is your weekly caloric deficit?
hum. good question. Where do I find this? I have a hard time deturmining how many calories I should be staying Under. To me they do count when trying to lose weight. I try to stay Under 1200. I did recently bump that up to 1500 but just to adjust my other macros mainly fat.....
Try this site to get an idea of what you are burning. It will suggest some macros, and you can adjust from there.
https://ketogains.com/ketogains-calculator/0 -
What is your weekly caloric deficit?
hum. good question. Where do I find this? I have a hard time deturmining how many calories I should be staying Under. To me they do count when trying to lose weight. I try to stay Under 1200. I did recently bump that up to 1500 but just to adjust my other macros mainly fat.....
Addressing the bolded part: have you not been to the goal section in MFP? The calories it set for me for both loss and maintenance were on target. I adjusted the macros to equate to the number of grams of carbs I wanted to be eating but that doesn't alter the calories. One sets the grams/macro based on calories if interested in managing weight. Calories derived from MFP goal setting feature is a great place to start since you're here anyway. And at least for me, they are appropriate. Calories that is. Macros, I choose other than their default..via goals/edit.0 -
I think I posted this before, but here is a chart of my first year of weight loss with keto (and eventually the start of carnivore). This is exactly one year's worth of data.
During that time I went from 92.5 kg to 70.4 kg. That's a loss of 48.7 pounds in a year! Almost a pound a week. And, looking at most of that graph, it seems pretty consistent. Except for June, but June was a special case. It was a self-experiment with artificial sweeteners and ad libitum eating. Clearly, they mess with my ability to "just eat as much as I want" and lose/maintain weight.
But, as smooth and awesome as that graph is, look closely at the blue line. Those are my actual scale weights. Try to imagine zooming in on those and looking at them in chunks of 7-10 days. For example, March 8th I weighed 77.7 kg and March 26th I weighed 77.8 kg. But, looking at March from a distance, does it seem like I was stalled that month? Nope, I was going down the whole time.
The red and yellow lines (trend line and rolling average) were there for my sanity. They helped me focus on the direction of change, long term, and not the short term variations. The scale will do a lot of crazy things. It's even worse for women, and you can see how it jumped all over the place for me. Just relax, and focus on the long term view.3 -
tcunbeliever wrote: »Assuming you are trying to lose weight, what's the point of eating more fat? Fat you consume will be used as energy before fat on your body is used for energy.
I noticed your protein is pretty low, you might want to invest those extra 300 calories into protein rather than fat.
Isn't the fat part the whole point of keto? I am confused!0 -
What is your weekly caloric deficit?
hum. good question. Where do I find this? I have a hard time deturmining how many calories I should be staying Under. To me they do count when trying to lose weight. I try to stay Under 1200. I did recently bump that up to 1500 but just to adjust my other macros mainly fat.....
Addressing the bolded part: have you not been to the goal section in MFP? The calories it set for me for both loss and maintenance were on target. I adjusted the macros to equate to the number of grams of carbs I wanted to be eating but that doesn't alter the calories. One sets the grams/macro based on calories if interested in managing weight. Calories derived from MFP goal setting feature is a great place to start since you're here anyway. And at least for me, they are appropriate. Calories that is. Macros, I choose other than their default..via goals/edit.
Yes I have, but always adjusted the macros by adjusting the calories....I will try it again. Thanks.0 -
ok just altered my macros...in mfp:
calories 1200
carbs 30g
fat 87g
protien 75g.
comments?0 -
Fancy, I think the BIG focus on fat is primarily in the beginning of adaptation, to help with satiety and tell your body, "hey, look, we're running on fat now".
When you are feeling good and keto-adapted with no problem, you will get the glucose you need from the carbs you are eating and from protein, if needed. If you have excess body fat to burn off, ideally your body will switch over to using THAT fat for energy a lot of the time.
I don't think anyone here is saying "go low-fat" but rather ... that if your main focus is on eating a lot of fat each day, your body may not be tapping into your stores quite as much as you want it to.0 -
ok just altered my macros...in mfp:
calories 1200
carbs 30g
fat 87g
protien 75g.
comments?
If it is a calorie deficit and it provides you with satiety, health and helps you achieve your fitness goals. It's fine. Try it out and see. Your body will use up it's excess adipose via the deficit. Good luck.0 -
ok just altered my macros...in mfp:
calories 1200
carbs 30g
fat 87g
protien 75g.
comments?
If it is a calorie deficit and it provides you with satiety, health and helps you achieve your fitness goals. It's fine. Try it out and see. Your body will use up it's excess adipose via the deficit. Good luck.
+10 -
ok just altered my macros...in mfp:
calories 1200
carbs 30g
fat 87g
protien 75g.
comments?
Why 1200? Are you really in the {very limited} range of people who need to be eating that little? Also, protein should be higher, for at least the first month, until you are sure you have adapted. You want to do everything possible to preserve muscle mass.
You haven't posted any biographical information (age, weight, height, activity level, estimated body fat levels, etc.) that would help anyone give you specific help. It's hard to comment on your macros without knowing more about you. Usually when someone picks 1200 calories, it's because they pick the most aggressive options that MFP offers and they don't account for activity levels. That's usually not the best setup, even for people following CICO for weight loss, but it's almost certainly not the best setup for low-carb.
Here we focused on long-term success and health. That requires a little more detail and some acceptance that fast isn't always best.3
This discussion has been closed.