4 lb loss in a month after hard work. confused

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Replies

  • mcarter99
    mcarter99 Posts: 1,666 Member
    You're working harder than usual so I'd say it's water. Ignore it. The scale is not your report card. Your body is what matters.

    You just started the keto thing 4 weeks ago? That's when your loss rate changed, though, right?
  • Blazinbarbz
    Blazinbarbz Posts: 18
    yup. started it 4 weeks ago, and thats when it changed. i was losing a steady 8-12 lbs a month before than (given, i was also bigger)

    but i actually told my nutritionist i think its water too. idk how many of you are familiar with keto but since you cant eat carbs, on those days i go over sodium in things like peperroni, or sausage for breakfast with my egg whites.. all of which are very sodium heavy.
  • Blazinbarbz
    Blazinbarbz Posts: 18
    can anyone recommend a good heart rate monitor? i'm looking through amazon and they have mixed reviews.

    thanks guys ;)
  • 70davis
    70davis Posts: 348 Member
    bump
  • RuthieCass
    RuthieCass Posts: 247 Member
    yeah i actually think so as well. and usually when i put i did cardio for 40 mins, it tells me that burns 600 cals.. i mean, how can that be so? how can i be sure that i really did burn 600 cals? it's pretty tricky. if anyone can help me getting my macros and cals in check for a nice steady weight loss of 1.5-2lbs a week i'd appreciate it ALOT!

    my macros now look like(on no carb days): 35g fat, 25g carbs, 180-200g protein. 1.2k cals (not including exercise sadly)

    While your diet plan does not seem too terrible, your execution is lacking (according to your food diary). Your average protein intake seemed to be below 100 for the past week, not close to the 180-200 g you're aiming for. Carbs and fats seem all over the place. And it is definitely not a good idea to regularly eat 600-800 calories. If you are going to try a diet where you cycle carbs, you need to get better at the planning part. Maybe take some time one day a week to plan out your meals and look at each days macros and calories. Otherwise, you may find it easier to eat around the same number of carbs/proteins/fats daily. The important thing is to do a diet that you can actually stick with successfully for a long time, not just one that you think will be the quickest.

    Most people on such ketosis-inducing diet who've been successful insert regular "refeeds" (or planned cheat days), where they keep their proteins and fats constant (or increase slightly) and increase their carbs until they eat at maintenance or TDEE. This helps psychologically and physiologically (this can help regulate hormones that interfere with weight loss when dieting).

    If you wanted to stick to your plan above, I would suggest increasing your fat a bit (maybe to 50-60 g), having a refeed day, and making more concrete plans. Oh and use a food scale.
  • Blazinbarbz
    Blazinbarbz Posts: 18
    thank you! but understand that on the weekends i don't always log everything i eat. especially when i'm on my refeed carbs day.. i count the heavy carb stuff (like subs or whatever i choose to eat) but apart from that i guess i just dont eat too much because i'm down right scared. today for example, i logged in all my food. everything. even from the gum, and the scoops of myo fiber i drank (i dont usually do that)

    i do agree i need a food scale because i'm eyeballing my chicken and shrimp.. my tilapia already comes pre cut at 8 oz so i dont worry about that..

    for instance, i just posted my diary up of today, today was a carb day along with yesterday and i just felt like i ate SO much! i feel like tomorrow i'm going to wake up fat. ugh i hate having this fat mentality

    i need a hrm to measure the cals i'm burning accurately and a scale to do everything accurtaely, but for the most part i eat the same stuff everyday.. so i agree i will have to look into more low carb and no carb recipes to spice my life up and maybe that'll make me want to eat more! hopefully....
    thanks guys :)
  • bigpopsonswole
    bigpopsonswole Posts: 12
    Celebrate the loss!
  • itgeekwoman
    itgeekwoman Posts: 804 Member
    How many inches lost?
    lbs only matter a little. If you worked out lots, then you could very well have lost inches.. count more in my book.
  • Blazinbarbz
    Blazinbarbz Posts: 18
    and another thing, my protein intake is ALWAYS above 120-130.. you should take a relook at this past months logging (this is when i started getting more serious)

    that's something i dont even worry about because i tend to eat egg whites with my chicken, tilapia, pretty much in every meal. also eat lots of veggies in substitute for bread or rice or whatever..

    ~~ i just got done eating a plate of .7 cup of brown rice, and about 8 oz of sauteed shrimp right now and it was the most delicious thing i've had all week. ~~
    i need more recipes, i do agree my execution is horrible. but i wrote it down in the journal on things i need to work on this month and you bet as soon as i get paid this paycheck first thing i'm going to buy is a food scale and a HRM. i'm tired of eyeballing things and being paranoid whether it was actually more, or less
  • barbaracoffing
    barbaracoffing Posts: 117 Member
    Same thing happened to me and I was told that when you work extra hard that you have to remember that muscle weighs more than fat, so you could have put on muscle weight which could have made up for the fat loss. So your body fat percent may have gone down some. It's the inches that count, weight isn't always a good measure. Also, sometimes you just plateau...especially when you have been on the same diet for so long. Sometimes you have to go off a few days or change things up, maybe go on a high protein liquid diet with fruits and veggies for a few days or something....?
  • smanning1982
    smanning1982 Posts: 210 Member
    If this last month is the month you got really serious about excercise and started lifting weights 3 times a week you have probably lost more fat and gained muscle which is why it's only showing 4 lb loss. You probably lost your normal 10 pounds of fat and gaines 6 pounds of muscle which is great!
  • Blazinbarbz
    Blazinbarbz Posts: 18
    its not a plateu, i just got out of one 1.5-2 months ago.. this diet is bran spankin new. i may not be doing it 100% right, but i have the right idea.. just have to plan it out better.

    i see my sodium intake is a little higher than most so yeah theres alot of things i need to work on but that's okay with me :P i'll re weight myself this sunday to see if it really was water weight like i was predicting and i'll let you guys in with the results
  • Blazinbarbz
    Blazinbarbz Posts: 18
    also.. for anybody who is interested in seeing my before, during, and current.. i'll try to get together my pictures right now after i finish these dishes :P
  • jgarrity2
    jgarrity2 Posts: 5
    Not sure why, but I lose a couple of pounds, and then put one back on, without changing anything I am doing. I am Type 2 diabetic, so that makes it harder they tell me, to lose weight, but not impossible. My nutritionist said that exercise by itself does not take off weight initially, but after the weight is off, it helps keep it off. Makes sense, I think. Besides, most people who seriously exercise also make other more healthy changes like in their diet. But that still does not explain why I do not lose weight faster, either. Very frustrating, but if I quit, then I go right back to weak heart, erratic blood sugars. I have 2 titanium valves in my heart, along with an AICD-automatic implanted cardiac defibrillator-fancy term for those shock paddles that you sometimes see used on people whose hearts stopped. Also a pacemaker and a stent. More metal in my heart than muscle, I think. Heart strength is back, and I want to keep it that way. Need to lose about 50 pounds total, and my diabetes may be a non-issue. I do not understand why I am not more successful at this. I do the weights and machines at the gym 2 times a week, bike and walk. Nuts!!:
  • RuthieCass
    RuthieCass Posts: 247 Member
    thank you! but understand that on the weekends i don't always log everything i eat. especially when i'm on my refeed carbs day.. i count the heavy carb stuff (like subs or whatever i choose to eat) but apart from that i guess i just dont eat too much because i'm down right scared. today for example, i logged in all my food. everything. even from the gum, and the scoops of myo fiber i drank (i dont usually do that)

    i do agree i need a food scale because i'm eyeballing my chicken and shrimp.. my tilapia already comes pre cut at 8 oz so i dont worry about that..

    for instance, i just posted my diary up of today, today was a carb day along with yesterday and i just felt like i ate SO much! i feel like tomorrow i'm going to wake up fat. ugh i hate having this fat mentality

    i need a hrm to measure the cals i'm burning accurately and a scale to do everything accurtaely, but for the most part i eat the same stuff everyday.. so i agree i will have to look into more low carb and no carb recipes to spice my life up and maybe that'll make me want to eat more! hopefully....
    thanks guys :)

    Oh, I see. I was wondering why you said you ate at those macro levels but it was not completely reflected in your diary. But it sounds like you are on the right track. Just need some tweaking here and there. However, I do think that you should log everything. One, it keeps you accountable. Two, it gives you a concrete record that you can look back on if something goes "wrong" w/ your diet/weight loss. And three, it can help you with planning. Sometimes I log meals a couple days in advance just to see how I can tweak things to improve my macro ratios. And the planning part gets easier as you go on.

    One thing to remember is that your weight loss is not going to be linear. It will generally (and should) slow as you lose weight. It's normal to not lose anything for a week, maybe two. I often see people getting upset over a week-long "plateau." IMO, it's not a plateau unless it's over 3 weeks. Be patient with your body. If you are consistently doing the right thing, your weight should come down.

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