One month in little results please help

1yeartohealth

Hi I'm one month into keto and have only lost 7lbs. With over 100 lbs to lose I was really hoping it would go faster. If anyone has info on what I might be doing wrong please help. Walking on treadmill for at least 1 hour a day drinking at least 70 oz water. Haven't gone out of ketosis at all. Opening diary so you can see. Only started tracking cals a few weeks ago before that just eating without tracking. Nutritionist thought I was eating enough so she wanted me to track

yirara

Weightloss, especially sustainable weightloss that you can keep up and that remains off is not fast. Don't expect too much. Your body can only lose so much bodyfat per day. You could check your logging and use a food scale for everything. Also don't overestimate calorie burns from sport. Hey, I walked 20km on Saturday and might have burned about 400-450kcal. I'm a lot lighter then you though.

Lietchi

Adjust your expectations. Seven pounds in a month is a lot, absolutely nothing wrong with that.

Why so impatient? You gain nothing from going fast, you just increase the likelihood of losing muscle mass, giving up on your diet because it's too harsh or gaining all the weight back afterwards because you haven't made a long-term change to your lifestyle.

1yeartohealth

thank you I always weigh things on a scale and I never add back in my exercise to eat back those cals. I guess I have just seen a lot of post with people dropping lots faster when doing keto. Not a problem if this is normal

yirara

Can someone post the graphic about the outcome of different diets, please?

TO, it doesn't matter if you do Keto or any other diet, weight loss comes down only to the calorie deficit. How well you keep up a diet is individual though: if keto is the kind of diet you enjoy and see yourself doing for years to come then it's perfect for you. If not, then it's not. Actual fat loss is limited per day. Other than that: people lie about weight loss, and people that want to sell something lie anyway. One more thing: if you start keto many people see an initial massive weight drop. This is not fat (that's not possible) but water weight.

psuLemon

1yeartohealth wrote: »

Hi I'm one month into keto and have only lost 7lbs. With over 100 lbs to lose I was really hoping it would go faster. If anyone has info on what I might be doing wrong please help. Walking on treadmill for at least 1 hour a day drinking at least 70 oz water. Haven't gone out of ketosis at all. Opening diary so you can see. Only started tracking cals a few weeks ago before that just eating without tracking. Nutritionist thought I was eating enough so she wanted me to track

Not tracking was probably the bigger impediment up front. But given you recently started to track, you should be good to see some sustainable weight loss. Since you have lost 7 lbs already, you are in a good position.

As a datapoint, when i went keto, i only lost 3 lbs quickly. And then went back to the standard 1 lb per week. The bigger benefit i got from Keto was the appetite suppression. The downside was impaired gym performance. But i am also sub 20% bf and a male.

quiksylver296

Here ya go, @yirara. OP, you're doing great. The only thing you need to adjust is your expectations. This is a loooong process. Shows like The Biggest Loser and Extreme Weightloss make people think we can do this in a few months. That's a bunch of bull*kitten*. Plan to keep at this for 1.5 to 2 years. And if you don't think you can stick to Keto for that long, you don't have to! Yay! You can create a calorie deficit using whatever "diet" works for you.

1yeartohealth

Thanks everyone😊I do feel a lot better eating this way so I'm happy overall. Just wanted to make sure I wasn't missing something

yirara

You've got it, TO
One more thing: don't get discouraged if there's a week where you don't lose weight. It happens, as our bodies don't work like engines. The most likely reasons for that are just a bit more waste in your intestines at the moment you step onto the scale, and water weight. And water weight.. oh man.. especially if you're a woman then it fluctuates for pretty much every reason. Close to TOM? Your body stores more water, close to ovulation? Yep. Traveling? Totally! New workout: you bet! Any other reason? There's always a reason. Water weight just is a *kitten* (I'm sure this gets kittened now), but has nothing to do with fat loss. It just masks fat loss.

edit: There's the *kitten*

dolliesdaughter

What are your expectations? Is it realistic? What is your gauge?

kcmcbee

Agree with others here that you have a greay start and are on track just fine. 7 lbs in a month is great and will be more and less over time. Adjust expectations and keep going.
I did a keto/Mediterranean type diet (did not eat “lots of fat” as some keto suggests like the chart posted as that is not healthy). My 1 year was this month. 83 lbs down in 8 months and maintaining since now at 12 months.

mkculs13

Well done. I would love to be down 7 lbs after 4 weeks, but I will be satisfied with 4--or whatever it is, b/c regardless of how long it takes, each pound lost is a pound lost. The changes I'm making are a lot of work right now, and I am learning to pay more attention to what doesn't work so I can try to plan better as I move ahead. Of course, under our stay-at-home order, any changes I make will likely need to be re-imagined once I get back to working out of the home again. Some things will be easier then; some will be harder. I'm just doing what works right now.