Expectations

tanigrrrrr

Hey all,

Previously doing High Carb, Low Fat Diets, my goals were always worked toward by increasing my excersise and reducing my calories , and I could choose to push harder to try to achieve the numbers I was aiming for.

I have no idea how to push myself harder on Keto to achieve the results im looking for.. It kinda feels like its just eating well and waiting for the weight to leave.. no control over how much or the speed at which I will loose it.

What has everyone averaged / month on this?

I notice people have lost say 130lbs in 10 months, and others its taken 12 months to loose 30lb.. I have around 100lb to loose.. and am really motivated to try and reach (achievable) goals.. but have no idea how to alter or work toward these.

chani8

I monitored my calorie intake to make sure I always ate at BMR, then also ate all exercise cals, and it came off quickly. Why do you think you can't control your cal loss?

tanigrrrrr

Hmm everyone has said that excersise may hinder your loss.. so i dont feel like i can just smash it at the gym because it may hinder my losses...i mean is it all about restricting calories further orr...

rrsuthy

Hi,
It's been slow progress for me. I do not eat back my exercise calories. If I do, I will not lose weight. That is my body though, you have to figure out what works for you.

Keep in mind that exercise isn't just for losing weight, it's for your health. Losing weight is 80% food and 20% exercise (according to Cindi Whitmarsh, a famous trainer in California).

kenzietate

The only reason exercise might seem like it delays the results is because you store water and glycogen in your muscles as you workout. Working out will slow the scale but not necessarily the actual loss. The more muscle you have, the more fat you will burn.

Counting calories is definitely important for women especially but don't restrict too much or you will not have the energy to do anything. Each person will lose at a different rate so setting goals can be good but beating yourself up over not meeting them is not going to do any good. I am a very goal oriented person so I completely understand that mindset.

I was losing about an average of 1-1.5 lbs per week until I got pregnant unexpectedly. I have only about 40lbs to lose and I have PCOS that slows the weight loss. So you might expect a bit more per week but it isn't linear as in one week you might lose 5 lbs and the next nothing and then more will fall the next week again. Also, around that time of the month I always gained 5-10 lbs water weight that would fall the day after my period ended so don't freak out about that!

Good luck!

supermuslimgirl

Nobody should ever tell a person not to exercise! Muscle weighs more than fat so the scale should not be your only guide measure yourself you may see loss there when there is none on the scale. when gluten and wheat are not ingested yeah the weight just falls off but for me to losse faster I also exercise and do not go over my calories or fat. but you have to become self aware and see how each thing you eat or drink effects you individualy. I am not an expert or a dietition. But there are books, free online info, educate yourself. Best of luck!


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chani8

To me, it's all mathmatical. I need BMR calories to stay alive. Then I need calories to fuel my exercise and movement. The more active, the more calories a person needs. Simple as that.

If you like to work out, you need to eat the fuel.

If you want to lose weight, then you eat less calories than you burn.

If you want to smash it at the gym, then figure out how many calories you honestly burn there, and eat them.

I don't understand what you are thinking about ketosis. It's a low carb way of eating. We don't just sit here in ketosis and do nothing. In my experience with keto, a person still has to monitor calories if they want to control weight loss.