Help, please. What am I doing wrong?
wheatlessgirl66
Posts: 598 Member
I began MFP on Feb 1 weighing 229.2 lbs. Today I weight 217, which means that after all this time on keto, including almost a month of ZC, I've lost only 12.2 lbs. Most of that happened during the first month. I'm not losing anything in measurements, either. I've been at a standstill; the only change is gaining/losing the same three pounds over and over again. I've kept carbs below 20 most of the time, but have tried increasing them to see if it would stir things up. I've also done some IF but stopped b/c I've read it increases cortisol. It didn't seem to make a difference in weight though.
At this point I really don't know what to do or what I'm doing wrong. I know the "your body is taking time to heal" mantra, which I'm sure is true. But shouldn't I lose a new pound once in a while, or a 1/4 inch somewhere? How is it possible to eat like this and not lose weight or inches? Does everyone lose weight on low carb, or does it not work for some people? I'm 68, which contributes to the difficulty but hopefully doesn't make weight loss impossible. I am not diabetic.
My diary is open and I would love some feedback. Thank you.
At this point I really don't know what to do or what I'm doing wrong. I know the "your body is taking time to heal" mantra, which I'm sure is true. But shouldn't I lose a new pound once in a while, or a 1/4 inch somewhere? How is it possible to eat like this and not lose weight or inches? Does everyone lose weight on low carb, or does it not work for some people? I'm 68, which contributes to the difficulty but hopefully doesn't make weight loss impossible. I am not diabetic.
My diary is open and I would love some feedback. Thank you.
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Replies
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Well, first you have to take the weights out of your pockets
For real though it sounds like your body is fighting the weight loss with everything it has. There will be a lot of people here that can give you some useful advice. I wanted to tell you that I hear you, I understand your feelings and you have every right to feel frustrated right now. Attempting to lose weight and not losing it can be incredibly disheartening and quite honestly slightly defeating.
A couple of questions that I know will come up with responses:
- What were you doing for diet/exercise prior to February? (What was the process that got you here today?)
- I assume you've dieted before. Is there a diet that worked for you in the past?
- When is the last time you had a physical with a full panel and what were the results?
There are a lot of women (and men) that are 50+ on here that will have some ideas specific for your age.
I know when I try really hard at eating right or exercising regularly and I see no results, it's very hard for me to keep going. Good job on sticking with it for this length of time! Good luck!0 -
I need one more piece of info. I need to know how tall you are. I suspect you just aren't eating enough. Some days you don't have much more than 1000 cals. Your body will hold onto weight if it isn't getting sufficient fuel.
So we know you're 68 and 217lb. I need to know how tall you are and then I can plug your stats into a keto calc. or you can do it.
Also, I can't remember whether you exercise or not. That makes a difference as well.
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I'm going to be "that person" and ask the obvious... are you weighing your food and are you sure that the entries you're choosing are correct?0
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bluefish86 wrote: »I'm going to be "that person" and ask the obvious... are you weighing your food and are you sure that the entries you're choosing are correct?
Well I would have gotten to that too eventually if my first suspicion didn't pan out.0 -
Dear Wheatlessgirl,
I'm so sorry you have been struggling! You've been so faithful and patient, and always a delight on MFP.
This opinion might not be popular here
but I am going to suggest you take a look at the effects of fiber on hormone regulation...?? When I look back to your diary in February, you were getting many more veggies (although y were also eating higher carbs). I was convicted of this myself after doing some reading on the issue, so I ramped my non-starchy vegetable intake back up, and added chia seeds in water. I already feel hormonally better (I am premenopausal). Just something for you to investigate - I think the health benefits for women are well-documented, and perhaps it just might recharge your weight loss...?? Just a thought...maybe a piece of the puzzle.
I wish you all the best!!
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baconslave wrote: »I need one more piece of info. I need to know how tall you are. I suspect you just aren't eating enough. Some days you don't have much more than 1000 cals. Your body will hold onto weight if it isn't getting sufficient fuel.
So we know you're 68 and 217lb. I need to know how tall you are and then I can plug your stats into a keto calc. or you can do it.
Also, I can't remember whether you exercise or not. That makes a difference as well.
I'm 5'3" and I'm mostly sedentary but use the recumbent bicycle 2-3 times a week for 20 min. I don't know whether to increase it, or if it would increase cortisol. I used the keto calculator to set my macros and calories.
Thank you for your help, baconslave.0 -
Wheatlessgirl,
I would not worry about increased cortisol unless you have a history with that? If you can increase exercise to 5-6 days, that would probably be optimal...if you are able.0 -
baconslave wrote: »bluefish86 wrote: »I'm going to be "that person" and ask the obvious... are you weighing your food and are you sure that the entries you're choosing are correct?
Well I would have gotten to that too eventually if my first suspicion didn't pan out.
Sometimes it's the obvious stuff we miss.
I went for months not logging the milk in my tea (I was drinking a LOT of tea when I first got to England)...
250ml per day and 14 grams of carbs! And I was so confused as to why I wasn't in ketosis!0 -
wheatlessgirl66 wrote: »baconslave wrote: »I need one more piece of info. I need to know how tall you are. I suspect you just aren't eating enough. Some days you don't have much more than 1000 cals. Your body will hold onto weight if it isn't getting sufficient fuel.
So we know you're 68 and 217lb. I need to know how tall you are and then I can plug your stats into a keto calc. or you can do it.
Also, I can't remember whether you exercise or not. That makes a difference as well.
I'm 5'3" and I'm mostly sedentary but use the recumbent bicycle 2-3 times a week for 20 min. I don't know whether to increase it, or if it would increase cortisol. I used the keto calculator to set my macros and calories.
Thank you for your help, baconslave.
My calc says your BMR estimate is 1485 cal. You should be eating at least around your BMR. Your cal goal on your diary is set for 1400. Don't eat a cal less than that. My opinion, of course. Try meeting your calorie goal for a month, or even as much as 1500, and see if that doesn't do it. If that doesn't help, at least you know and can rule that out from the list of possible things that could be the culprit.
If you are having trouble reaching that, sneak a half tbsp of fats in here and there through your day. And eating up to 20g of carbs isn't going to hurt you any.
And like Bluefish said, make sure you are measuring accurately and using quality entries just to be safe. (Not saying that you aren't. It just doesn't hurt to remind. I get lazy measuring food myself from time to time from being busy and burnt out from tracking like mad. And I still sometimes find I've been using wonky food entries! Urgh!)
HTH.
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To answer the other questions. Yes, I've had a fairly recent lipid panel done, and my doctor was pleased with all the improvements and I'm in the normal range now.
Yes, I weigh my food and try to get accurate logging in my diary. Even if I choose one that's inaccurate, I try to have enough leeway that I don't go way over my calories or macros. I really am trying to do this correctly b/c I'm desperate to lose weight and be healthier.
I've dieted for forever. I followed my doctor's instructions to keep a goal of 1200 calories. I stopped eating wheat, most grains and sugar about 4 years ago. I've had times when I exercised faithfully, but also long stretches when I did little.
I didn't begin LC until March, so my carbs were higher prior to that. I'm reluctant to add starchy vegs b/c I gain weight so easily, and I also start craving more of them. My appetite is under control and I hate to wake a sleeping beast.
Edited to add: In having the goal of 1200 cals, I didn't do that perfectly, but overall I did pretty well. I've never been a "eat the whole bag or pint of ice cream" girl.0 -
Yes, no reason to add starchy veggies! Perhaps adding non-starchy for their many benefits? I'm thinking leptin and other hormone regulation....0
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Yeah, I recently increased my calories to 1400 after reading a comment to someone about eating at BMR level. I've still been running short of it, but will increase fats to get there if I have to. I'm so programmed for 'less is better' that it's hard to allow myself to go that high every day; seems so risky. But I'll try it if it's the right thing to do.
I'll increase the exercise too. We're getting a black lab pup next month; that oughta help! I had a cortisol saliva test 2-3 years ago that showed I was all mixed up. The doctor never did anything to help me with that (I don't think she knew what to do), but I have a CPAP now and sleep is somewhat better. I'm not sure where my cortisol is now. I have the symptoms, but my new dr doesn't think I have a problem. Who knows...?
I do keep my food scale on my counter so it's handy to weigh everything. I have sometimes forgotten to add the butter that I cook my eggs in, etc. Increasing calories means I'll really have to be careful to log every bit. Thanks for the reminders!
I assume that since my carbs have remained low that I'm in ketosis. I get 'that taste' in my mouth occasionally, esp when my calories are particularly low. I don't do the keto strips anymore.
Thank you all for your feedback; I really appreciate it!
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baconslave wrote: »wheatlessgirl66 wrote: »baconslave wrote: »I need one more piece of info. I need to know how tall you are. I suspect you just aren't eating enough. Some days you don't have much more than 1000 cals. Your body will hold onto weight if it isn't getting sufficient fuel.
So we know you're 68 and 217lb. I need to know how tall you are and then I can plug your stats into a keto calc. or you can do it.
Also, I can't remember whether you exercise or not. That makes a difference as well.
I'm 5'3" and I'm mostly sedentary but use the recumbent bicycle 2-3 times a week for 20 min. I don't know whether to increase it, or if it would increase cortisol. I used the keto calculator to set my macros and calories.
Thank you for your help, baconslave.
My calc says your BMR estimate is 1485 cal. You should be eating at least around your BMR. Your cal goal on your diary is set for 1400. Don't eat a cal less than that. My opinion, of course. Try meeting your calorie goal for a month, or even as much as 1500, and see if that doesn't do it. If that doesn't help, at least you know and can rule that out from the list of possible things that could be the culprit.
If you are having trouble reaching that, sneak a half tbsp of fats in here and there through your day. And eating up to 20g of carbs isn't going to hurt you any.
And like Bluefish said, make sure you are measuring accurately and using quality entries just to be safe. (Not saying that you aren't. It just doesn't hurt to remind. I get lazy measuring food myself from time to time from being busy and burnt out from tracking like mad. And I still sometimes find I've been using wonky food entries! Urgh!)
HTH.
I so agree with @Baconsalve. If nothing else has worked, try raising your calories. I know it sounds counterproductive, and as you said, your doc says 1200, but they ALL say that without care given to your personal details. That's the default. And mostly on LC, we need more cals because of the way the engine burns now...well, not need, necessary, but can allow.
Eating fewer calories that your body needs will just create a never ending cycle of your metabolism slowing more and more making fewer and fewer calories allowed for the same losses. Your metabolism is going to sleep. You need to wake it up. In fact, it may be kind of like a minimum fuel level - if you eat below that, it's going to turn down the burners.
I'd sincerely up your calories to the 1400-1500 range for 4-6 weeks. The first week or two you might gain a little, but don't panic. You can always go back down to your 1200 and get back to where you were... But as many things as you've tried lately on faith, I suggest you try this, too....0 -
KnitOrMiss wrote: »baconslave wrote: »wheatlessgirl66 wrote: »baconslave wrote: »I need one more piece of info. I need to know how tall you are. I suspect you just aren't eating enough. Some days you don't have much more than 1000 cals. Your body will hold onto weight if it isn't getting sufficient fuel.
So we know you're 68 and 217lb. I need to know how tall you are and then I can plug your stats into a keto calc. or you can do it.
Also, I can't remember whether you exercise or not. That makes a difference as well.
I'm 5'3" and I'm mostly sedentary but use the recumbent bicycle 2-3 times a week for 20 min. I don't know whether to increase it, or if it would increase cortisol. I used the keto calculator to set my macros and calories.
Thank you for your help, baconslave.
My calc says your BMR estimate is 1485 cal. You should be eating at least around your BMR. Your cal goal on your diary is set for 1400. Don't eat a cal less than that. My opinion, of course. Try meeting your calorie goal for a month, or even as much as 1500, and see if that doesn't do it. If that doesn't help, at least you know and can rule that out from the list of possible things that could be the culprit.
If you are having trouble reaching that, sneak a half tbsp of fats in here and there through your day. And eating up to 20g of carbs isn't going to hurt you any.
And like Bluefish said, make sure you are measuring accurately and using quality entries just to be safe. (Not saying that you aren't. It just doesn't hurt to remind. I get lazy measuring food myself from time to time from being busy and burnt out from tracking like mad. And I still sometimes find I've been using wonky food entries! Urgh!)
HTH.
I so agree with @Baconsalve. If nothing else has worked, try raising your calories. I know it sounds counterproductive, and as you said, your doc says 1200, but they ALL say that without care given to your personal details. That's the default. And mostly on LC, we need more cals because of the way the engine burns now...well, not need, necessary, but can allow.
Eating fewer calories that your body needs will just create a never ending cycle of your metabolism slowing more and more making fewer and fewer calories allowed for the same losses. Your metabolism is going to sleep. You need to wake it up. In fact, it may be kind of like a minimum fuel level - if you eat below that, it's going to turn down the burners.
I'd sincerely up your calories to the 1400-1500 range for 4-6 weeks. The first week or two you might gain a little, but don't panic. You can always go back down to your 1200 and get back to where you were... But as many things as you've tried lately on faith, I suggest you try this, too....
Yeah, I've been trying a lot of things trying to get weight loss going. I even tried to increase calories for a while, but got confused between increasing calories and eating according to hunger. When I do that, as in ZC, I struggled to get over 1000. I guess I've actually been working hard against myself.
I'll work on getting my calories up to BMR range. Scary, but I'll do it. And I'll be the happiest girl on the planet if it works!
Thank you for your help!0 -
I'm sending you every wish that this works dear Ellen. You've been far more patient and determined than anyone I've ever known.0
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Yep.. looking at your diary, You are not eating enough. I am 52 started off at about 265... but I was eating 1800 cals a day. I have lost 40lbs since March. It's not fast. 5-6 lbs a month (after the initial 15 pound drop) but it's moving. .... just try. seems counter intuitive, but it will probably work 0
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No idea on the weight loss, but congrats on the black lab puppy! My dog and I get our daily 10K steps in. Don't know if it helps with weight loss, but we both have fun trying. 0
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GrannyMayOz wrote: »I'm sending you every wish that this works dear Ellen. You've been far more patient and determined than anyone I've ever known.
Oh May---you're so sweet. Thank you. I don't feel very patient, but I'm thankful it appears that way... and desperation breeds determination, evidently. 0 -
Yep.. looking at your diary, You are not eating enough. I am 52 started off at about 265... but I was eating 1800 cals a day. I have lost 40lbs since March. It's not fast. 5-6 lbs a month (after the initial 15 pound drop) but it's moving. .... just try. seems counter intuitive, but it will probably work
Congratulations on your loss--that's fantastic! I hope I have that response to increasing my calories!0 -
No idea on the weight loss, but congrats on the black lab puppy! My dog and I get our daily 10K steps in. Don't know if it helps with weight loss, but we both have fun trying.
Ha! You've encouraged me in the past and I'm grateful. Thanks for the congrats on the puppy. We never thought we'd do this again, but here we go. We're doing it for our disabled son who lives with us. He is beyond ecstatic! It's so worth it to see him so happy.0 -
Doing just low carb didnt work for me, i just stayed at the same weight. In order to lose I had to cut out dairy too.0
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teresa4757 wrote: »Doing just low carb didnt work for me, i just stayed at the same weight. In order to lose I had to cut out dairy too.
Thanks for the tip, Teresa. I will keep that in mind. I went dairy free for a while and it didn't seem to make a difference. I was recently eating yogurt while on antibiotic per doc's orders, but normally just eat butter and cheese.0 -
So are these macro settings good? Or do they need to be adjusted?
Calories 1485
Carbohydrates 19 g 5 %
Fat 116 g 70 %
Protein 93 g 25 %
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Protein may end up being low depending on your activity, so that one can be a little fluid, but otherwise those numbers look fabulous!0
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Dear Ellen...I was so sad to see you writing for help after being sooo good and do determined. You are a definite role model for us in terms of staying power and in maintaining your lovely humour and support for others.
I have been thinking about your lack of weightloss a lot the last couple of weeks and keep coming back to the cortisol problem!!! I know I have mentioned it to you before and your acute reaction to supplements etc but I would urge you to find someone who can help turn the cortisol button down....your fibro adds to it and you said your Dr did nothing. I just have this niggle that it's the problem!!0 -
You are 68? This is interesting. My grandma and I both started with weightloss and MFP at about the same time (I a week before her). She is also 68.
She has lost 6.2kg since Jan 11th and most of that was at the start. I am 32 years old and lost 34.6kg. She eats less than I do, and we are the same height.
She takes a lot of medication for rheumatoid arthritis which she wonders if that isn't helping. She can't stop taking them as the pain is too severe otherwise.
I know she is really frustrated. She has been stuck at 75kg for weeks and weeks.
So sorry that you are working so hard and not getting the results you deserve.0 -
KnitOrMiss wrote: »Protein may end up being low depending on your activity, so that one can be a little fluid, but otherwise those numbers look fabulous!
Thanks, Knit. I was afraid of the protein being too high, so you're reassuring.0 -
jumanajane wrote: »Dear Ellen...I was so sad to see you writing for help after being sooo good and do determined. You are a definite role model for us in terms of staying power and in maintaining your lovely humour and support for others.
I have been thinking about your lack of weightloss a lot the last couple of weeks and keep coming back to the cortisol problem!!! I know I have mentioned it to you before and your acute reaction to supplements etc but I would urge you to find someone who can help turn the cortisol button down....your fibro adds to it and you said your Dr did nothing. I just have this niggle that it's the problem!!
Thank you, Jane, for your kind words! I'm not sure of the cortisol, either. It's very difficult in our area to find a doctor who will look at everything and be of help. I keep trying new ones. I talk to them beforehand to see if they are able to help. Of course they do!---until I'm actually their patient. Then all the helpfulness dissipates. But yes, I'll keep at it.0 -
FWIW, studies have shown that higher protein improves health of those over 65 -- it helps reduce muscle loss.
You're fighting a tough fight. I was hoping one of your experiments would pay off. The carnivore diet looked promising. If you still think it works for you, I wouldn't worry about the 1000 calories you were hitting on that diet. People have gone lower for longer with no negative side effects.0 -
I was just thinking that you're an inch shorter than me and 20 pounds lighter, so our body fat should be somewhat similar, and I know my protein range is about 80-135.... So using rough estimations, yours would be somewhat similar to that... Here's the blog I did for myself about calculating protein needs.
http://www.myfitnesspal.com/blog/KnitOrMiss/view/how-to-calculate-your-protein-needs-749965
Also, even some less active folks need the higher end of their protein range to feel full and satisfied, due to the way their metabolism is wired or higher muscle weight or something, so ymmv...0
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