It's mostly about calories, but a lot of people will naturally eat less on a low-carb diet.

If you were a carbaholic and were gaining weight because of it, low-carb is definitely for you.

Share your macros, calories, and vital stats, and people will chime in with their opinions on how you can tweak.

Also need more info. How much do you want to lose? If you are close to your goal you will lose more slowly. What are your carbs set at? Fat? Calories? Are you exercising? Drinking enough water?

I just want to give you some food for thought. In the last 14 months, I've lost about 14 pounds. I gained some back right before I went low carb, so since going low carb, I've dropped 18 pounds (it's actually likely more, but I haven't weighed in since 6/18 due a challenge, and I gained about 4 pounds of water weight two days before I stopped weighing - which is what prompted the challenge...). But I've dropped more than that in inches. These pictures here are of a 14 pound difference. That is it.







If I can change my appearance this much with each SLOW 14 pounds, I'll take it! Every time. Because you know what, that's a pound a month, and you're already ahead of me there.... I just wanted to offer some tangible visible evidence that numbers aren't everything.

I'd give it some more time, some people just take longer to adjust I think. Are you meeting those macros? How are you feeling? I'd also recommend that you take measurements. I haven't lost a lot of scale weight, but I keep having to move to a different notch on my belt, so even though the weight loss isn't dramatic, changes are happening.

I definitely think your fat needs to be a lot higher. Make your fat macro more like 70%

Protein grams are actually probably good, depending on body fat and such, but that seems like calories will be low. Keto carbs generally are 20 grams to start, though some folks can be more flexible. I don't know about you personally, but I try to stick to that 20-25 gram range. If I was at 35 grams, it would have to come almost all from veggies - high fiber veggies... Right now my carbs mainly come from dairy with less veggies.

And: Diet (aka food consumption) is for weight. Exercise is for fitness. Technically you never have to move a muscle sweating to lose the weight you need, but you'll want to get moving eventually to keep muscle tone up. But sincerely, at 250 or so, I think my calories are around 1800 at a deficit. I don't honestly know because I don't track them anymore. Just carbs. For me, with my metabolism in repair, they take care of themselves so far...

Learning to enjoy exercise will come more easily as you start losing inches!!!

Weight, inches, and pictures. All required to keep sane while on your journey to better health!

Hi @hezrene --There are plenty of us who are learning that slow and steady will will the game! I just recently learned that it's important to eat an amount of calories that's at the level of your BMR. Your calorie goal is probably way too low, which will shut down your metabolism. The keto calculator will tell you what your BMR is; I suggest you hike your calories up to that level and adjust your macros like Knit suggested.

I'm preaching to myself here, too: patience and perseverance, patience and perseverance, patience and perseverance! You can do it!

I would also suggest cutting the Crystal Light - I am really really sensitive to artificial sweeteners. Not only do they make me really hungry, but if I go overboard it directly impacts my weight loss. I've been stalled for months now, but I've not been super diligent about counting carbs and calories (I actually have to keep an eye on my calories as well). I just got back from vacation where I gained 3 pounds, and within two days of being super strict and pushing water that weight immediately disappeared. I also struggle with slow loss and am prone to comparing myself to other fast losers. It's so so very hard, but consistency is key.

Hydration is super important in all this as well. Along with upping your fat intake it's extremely important to stay well hydrated with water while on this diet. I myself before going Keto was NEVER a big water drinker(or any kind of liquids) really, just never thirsty..or it always made me feel over full. Since starting this WOE I've noticed that has changed so much. I find myself thirsty quite a lot, (most likely due to the sodium intake) and water isn't the big drag it used to be. I've also read stories where people drank diet coke religiously on low carb...so it really depends on your body. Losing weight is probably 80% diet and 20% exercise. I waited until I was doing Keto for about 3 weeks before I began exercise. Didn't want to stress my brain or body out with too many changes at once and end up failing. It took time to gain the weight, it will take time to lose. Try to focus more on your journey and less on theirs. It's hard but it's probably for the best. No two bodies are the same, and us women do have it a bit harder in the losing weight department. Either way gratz on the 3lb loss!! Adjust your diet...make sure your deficit is appropriate for your body and you and you will get there!!

The first time I did low carb to lose baby weight years ago, I was missing a key component- fat. I was so focused on making sure I didn't eat carbs that I just ignored the fact that I needed to increase my dietary fat. I am one that believes that exercise is good for you mind and body- but not for necessarily for weight loss. At least for me- exercise tends to fan the hunger pangs and if I'm not careful I can eat way more then what I just burned. I eat a ketogenic diet- and I do not need to exercise to lose weight (I do need it to get fit and toned- just not to lose). I am an exercise junkie- but have chosen to not do strenuous exercise until I feel I am fully adapted to this new life style. I am making sure I stay active though- keeping my steps up, playing outside with my kids, gardening, etc.

Maybe make some dietary tweaks and give it a few more weeks. If you have trouble getting your fat intake up, look up recipes for "fat bombs" on pinterest. Don't let the name put you off- they are low carb treats and a good way to get your healthy fats.

KnitOrMiss wrote: »

_Virgo_ wrote: »

Hydration is super important in all this as well. Along with upping your fat intake it's extremely important to stay well hydrated with water while on this diet. I myself before going Keto was NEVER a big water drinker(or any kind of liquids) really, just never thirsty..or it always made me feel over full. Since starting this WOE I've noticed that has changed so much. I find myself thirsty quite a lot, (most likely due to the sodium intake) and water isn't the big drag it used to be. I've also read stories where people drank diet coke religiously on low carb...so it really depends on your body. Losing weight is probably 80% diet and 20% exercise. I waited until I was doing Keto for about 3 weeks before I began exercise. Didn't want to stress my brain or body out with too many changes at once and end up failing. It took time to gain the weight, it will take time to lose. Try to focus more on your journey and less on theirs. It's hard but it's probably for the best. No two bodies are the same, and us women do have it a bit harder in the losing weight department. Either way gratz on the 3lb loss!! Adjust your diet...make sure your deficit is appropriate for your body and you and you will get there!!

Actually, losing weight is 100% diet. Fitness is about exercise. Exercise can affect your weight loss, but you can burn 1,000 calories a day and if you're still eating 4,000 calories a day, you won't lose weight (unless you're some weird metabolic exception). So losing weight is about what you put in your mouth. You can affect your metabolism and all that, but I don't formally exercise, at all. Just normal activities like grocery shopping and cooking...

Definitely not arguing that what you eat is the most important part of exercising...and if you've done your research and have your macros you'll know that eating 4000 calories and burning 1000 isn't going to get you much of anywhere. lol. (At least not that I'm aware of). Exercise is obviously not necessary but it will expedite the process even if just marginally...not to mention the overall health benefits. So strictly speaking sure exercise isn't absolutely necessary but the benefits are better for ones overall health...and it's my theory if one is going to put the effort into a healthier way of life, might as well eventually go ALL the way. ;-)

Hezrene, 3 pounds in how many weeks? Take your measurements. I did not lose any weight the first month, but lost inches overall. Remember, inch loss id the true indicator of fat loss, not scale weight. Also, I have to watch my calories and portion sizes and watch dairy intake. HTH

_Virgo_ wrote: »

KnitOrMiss wrote: »

_Virgo_ wrote: »

Hydration is super important in all this as well. Along with upping your fat intake it's extremely important to stay well hydrated with water while on this diet. I myself before going Keto was NEVER a big water drinker(or any kind of liquids) really, just never thirsty..or it always made me feel over full. Since starting this WOE I've noticed that has changed so much. I find myself thirsty quite a lot, (most likely due to the sodium intake) and water isn't the big drag it used to be. I've also read stories where people drank diet coke religiously on low carb...so it really depends on your body. Losing weight is probably 80% diet and 20% exercise. I waited until I was doing Keto for about 3 weeks before I began exercise. Didn't want to stress my brain or body out with too many changes at once and end up failing. It took time to gain the weight, it will take time to lose. Try to focus more on your journey and less on theirs. It's hard but it's probably for the best. No two bodies are the same, and us women do have it a bit harder in the losing weight department. Either way gratz on the 3lb loss!! Adjust your diet...make sure your deficit is appropriate for your body and you and you will get there!!

Actually, losing weight is 100% diet. Fitness is about exercise. Exercise can affect your weight loss, but you can burn 1,000 calories a day and if you're still eating 4,000 calories a day, you won't lose weight (unless you're some weird metabolic exception). So losing weight is about what you put in your mouth. You can affect your metabolism and all that, but I don't formally exercise, at all. Just normal activities like grocery shopping and cooking...

Definitely not arguing that what you eat is the most important part of exercising...and if you've done your research and have your macros you'll know that eating 4000 calories and burning 1000 isn't going to get you much of anywhere. lol. (At least not that I'm aware of). Exercise is obviously not necessary but it will expedite the process even if just marginally...not to mention the overall health benefits. So strictly speaking sure exercise isn't absolutely necessary but the benefits are better for ones overall health...and it's my theory if one is going to put the effort into a healthier way of life, might as well eventually go ALL the way. ;-)

I intentionally used a ridiculously extreme example in the 4000 calories. I mean, I'm sure I've done that in my heyday, but I was trying to be intentionally over the top. Sorry I didn't clarify.

Someone once told me that if you're exercising to lose weight, you're doing it wrong.

However, I agree that exercise for fitness is critical. And getting moving helps a whole host of factors that impact what you burn and how (think I said that above - if not I thought it and meant to type it...LOL).

Yes, overall health, exercise is crucial, but it is not a requirement for weight loss itself. That's all I meant to point out...

I apologize, as yesterday was something of a one-off mood for me.

Oh... my two bits on exercise.... I think movement in any form is great if you can. I seize up like a rusty chain if I don't get out and walk etc. but I don't log my exercise into MFP. Those calorie burned numbers don't seem all that accurate, but more importantly I get a false sense of ability to eat more when I see all those extra available calories. So I just don't add it and stick to my daily goals best I can!!!

hezrene wrote: »

According to the Keto Calculator my carbs should be at 35g, protein at 81g and fat at 70g. My profile says 11 pounds lost, but that is with a start weight from 2 years ago (I don't know how to change my current start weight). I hate water, so I drink a lot of crystal light and I usually have 2 cups of coffee in the morning. Exercise is my downfall. I despise sweating....lol. I haven't found one form of exercise that I like. I know that is something I just need to get over, suck it up and do it. If I can give up diet coke then I can learn to like exercise?!?
I'm not even close to my goal weight. I started at 246 and am at 243 right now.

I don't like the water we have here. But I slice up a lemon or lime or drop a strawberry or 3 into the pitcher, and that helps. As for exercise, wait a while. I hated exercise, but after losing 20 pounds--it's not too bad. Actually joined a gym and go 3-5 times/wk. Who'da g thunk!!

Unfortunately, patience is key. We're talking lifelong lifestyle change here. You have time. And more of it as you progress with this Way Of Eating. Welcome aboard!