Plateau or just impatient...

syi510
syi510 Posts: 12 Member
edited November 2024 in Social Groups
Hello all. I started keto 10/18 and lost 6 lbs in first week. It's my fourth week and since the first week, I have only lost an additional 1.6 pounds. I count my calories and make sure my macros r 70fat/20protein/10 carbs. I am 5'4" and currently 153.5. Body fat I would say is about 30-35%. While starting this diet, I did start my cycle two weeks early. I also do 30 minutes workouts once every other day with cardio and weights. Don't know what is up and was wondering if anyone else is having a stall like I am??? Any advice would be appreciated.

Replies

  • KnitOrMiss
    KnitOrMiss Posts: 10,103 Member
    Closer you get to goal weight, the slower it goes. Inches and pictures are far more important at this point. And a "technical definition" of a stall is no changes in weight, inches, or recomposition in over 12 weeks. Your first week loss will result in a slow rebalancing gain of some of the water lost in the initial carb dump, so you've lost more fat than you think, most likely. For me, when the scale stalls, the inches move and vice versa.

    That being said, your average weight lost per week is 1.9 pounds, which is absolutely beyond fabulous. Some of us with metabolic dysfunction are lucky to see that much in a month, just as perspective. And any level of exercise will cause you to retain water to repair muscle tissue. That can take 6-12 weeks to level out the water retention and balance in the body.

    So basically, short answer, you are being impatient, but when it comes to weight loss, generally we all are impatient. So focus on the health gains, the non-scale victories, the inches, and the pictures/body recomposition. This is a long term permanent change to make...

    We didn't get where we are overnight (or in a month), so it's unlikely to undo the damage in that same timeframe.

    To quote a famous saying, "Keep calm and keto on." @syi510
  • kpk54
    kpk54 Posts: 4,474 Member
    KnitOrMiss wrote: »
    That being said, your average weight lost per week is 1.9 pounds, which is absolutely beyond fabulous....We didn't get where we are overnight (or in a month), so it's unlikely to undo the damage in that same timeframe.

    To quote a famous saying, "Keep calm and keto on." @syi510

    This.
  • syi510
    syi510 Posts: 12 Member
    Thank u for the encouragements. I will keep calm and keto on!!!!

  • aserrano79
    aserrano79 Posts: 36 Member
    I use a scale weight that tracks my trends. That way I can see I'm on a downward trend even if my weight goes up and down( which it does). But overall, I'm on a steady downward path. It is called happy scale. This keeps me sane:) Keto on!
  • tshirtartist
    tshirtartist Posts: 109 Member
    I started almost 6 weeks ago and lost weight the first week and then nothing for the next 3. I have just started losing again, so for me it was patients. Just had to let my body become fat adapted. I also started with the same macros as you but did mess around with them a bit and boost my fat and lower my carbs which seemed to help. So now my macros are more 75fat/20 protein/5carb. I am a chronic dieter and think VERY carb sensitive so don't think I can handle that much carbs. I read keto clarity (which I loved) and it says everyone has to find their macros that work for them. Might be worth it to adjust a little.
  • TheAncientMariner
    TheAncientMariner Posts: 444 Member
    Also track your measurements and bodyfat percentages. I sometimes don't think I look any differently, but the way my close fit and my bodyfat calipers says something completely different. We didn't put this on in a day, and it's not a magic bullet, but it is something that is sustainable for those of us who may be carbohydrate intolerant. KCKO! You got this!
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