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 I just keep gaining and losing the same 2lbs. I weigh and track EVERYTHING (down to a 3cal cup of tea). I don't eat sugar or carbs. I follow a 23:1 pattern of intermittent fasting. I do eat fats but I try to make sure they mostly come from plant based sources such as olive oil, nuts and avocado.
I've dealt with plateaus before during my weight loss journey but never for this long. This time it is really taking a toll on my mood and motivation as I'm getting really down whenever I step on the scale. I have one that measures body fat percentage and that's not budging either, so it's not a case of losing fat but not weight. I've had blood tests done and all hormones/thyroid levels are fine. I'm still feeling physically good because I'm feeding my body well but I just wish it would reflect on the scales...
Life is hard
Oh and CICO can suck my big smelly toe.
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"Next time I hear someone preaching CICO I'm gonna start banging my head against the wall... My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months I just keep gaining and losing the same 2lbs. I weigh and track EVERYTHING (down to a 3cal cup of tea). I don't eat sugar or carbs. I follow a 23:1 pattern of intermittent fasting. I do eat fats but I try to make sure they mostly come from plant based sources such as olive oil, nuts and avocado.
I've dealt with plateaus before during my weight loss journey but never for this long. This time it is really taking a toll on my mood and motivation as I'm getting really down whenever I step on the scale. I have one that measures body fat percentage and that's not budging either, so it's not a case of losing fat but not weight. I've had blood tests done and all hormones/thyroid levels are fine. I'm still feeling physically good because I'm feeding my body well but I just wish it would reflect on the scales...
Life is hard
Oh and CICO can suck my big smelly toe.
"How often do you weigh yourself? | |||
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"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..?? Great for burning calories and fat loss " No I just go for walks until I'm tired. | |||
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"Next time I hear someone preaching CICO I'm gonna start banging my head against the wall... My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months I just keep gaining and losing the same 2lbs. I weigh and track EVERYTHING (down to a 3cal cup of tea). I don't eat sugar or carbs. I follow a 23:1 pattern of intermittent fasting. I do eat fats but I try to make sure they mostly come from plant based sources such as olive oil, nuts and avocado.
I've dealt with plateaus before during my weight loss journey but never for this long. This time it is really taking a toll on my mood and motivation as I'm getting really down whenever I step on the scale. I have one that measures body fat percentage and that's not budging either, so it's not a case of losing fat but not weight. I've had blood tests done and all hormones/thyroid levels are fine. I'm still feeling physically good because I'm feeding my body well but I just wish it would reflect on the scales...
Life is hard
Oh and CICO can suck my big smelly toe.
How often do you weigh yourself?"Daily. I know it's not recommended etc etc but it's been 2 months. Even if I was weighing weekly I still would have been seeing the same numbers... | |||
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"Next time I hear someone preaching CICO I'm gonna start banging my head against the wall... My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months I just keep gaining and losing the same 2lbs. I weigh and track EVERYTHING (down to a 3cal cup of tea). I don't eat sugar or carbs. I follow a 23:1 pattern of intermittent fasting. I do eat fats but I try to make sure they mostly come from plant based sources such as olive oil, nuts and avocado.
I've dealt with plateaus before during my weight loss journey but never for this long. This time it is really taking a toll on my mood and motivation as I'm getting really down whenever I step on the scale. I have one that measures body fat percentage and that's not budging either, so it's not a case of losing fat but not weight. I've had blood tests done and all hormones/thyroid levels are fine. I'm still feeling physically good because I'm feeding my body well but I just wish it would reflect on the scales...
Life is hard
Oh and CICO can suck my big smelly toe.
How often do you weigh yourself?
Daily.
I know it's not recommended etc etc but it's been 2 months. Even if I was weighing weekly I still would have been seeing the same numbers... "Weekly is optimal. And it’s not just about the calories burnt v calories consumed. There’s other factors. Bone mass, muscle mass, metabolism. For example. What exercise are you doing? | |||
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"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..?? Great for burning calories and fat loss No I just go for walks until I'm tired. " You should give high intensity workouts a try, perhaps invest in a punching bag too..both excellent ways of burning fat Good luck | |||
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"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters. As another poster suggested, you need to exercise. Unless your really getting your HR up on your walk then it will have little impact on your weight loss. I track all my calories burnt on Garmin, and if I go for a slow walk I'll not burn anymore calories than I would doing some housework. Do you track your calorie expenditure? Fluid intake and sleep also play a part too. Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you. Xxx" I'm never going back to eating carbs lol. I feel SO much better without them. I feel fuller for way longer, my IBS is under control and my skin is better than ever (I used have really bad eczema which cleared up when I cut out carbs and I don't get spots anymore). Also I reversed my T2 diabetes and am now in remission due to cutting out sugar. I appreciate it's not for everyone but it's what I'm finding it easiest to stick to and what is making me feel physically good. The exercise point is fair, I'm probably not doing as much as I should. I've just always heard that weight loss is 80% diet, 20% exercise and the caloric expenditure doesn't really amount to much. Also, I know it sounds like a cop out but the trainers I have at the moment are really shit and always give me blisters. Turns out finding good trainers for fat feet is a nigh on impossible task  but I'll try and find some indoor workouts I could do when I'm home alone and can jump around.
Congrats on the 5 stone weight loss! I'm at that point too but I have many more stones to go | |||
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"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters. As another poster suggested, you need to exercise. Unless your really getting your HR up on your walk then it will have little impact on your weight loss. I track all my calories burnt on Garmin, and if I go for a slow walk I'll not burn anymore calories than I would doing some housework. Do you track your calorie expenditure? Fluid intake and sleep also play a part too. Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you. Xxx" ^^ what She said ^^ Fantastic effort in your part too  | |||
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"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..?? Great for burning calories and fat loss No I just go for walks until I'm tired. You should give high intensity workouts a try, perhaps invest in a punching bag too..both excellent ways of burning fat Good luck " I think you're overestimating my fitness levels  if I break my ankles and/or wrists I'll be suing you...  | |||
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"It’s gonna be annoying but. Calories in calories out. There’s a good chance your BMR isn’t 2300 You should also make sure you aren’t taking in additional calories you aren’t accounting for. People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet. If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio. Also the gimmicks? The 23:1, the no carbs etc? None of that makes weight loss better. So unless you really enjoy it that way, don’t do it. Studies have shown when calories are equal these things have no effect on overall weight loss. Also, daily weighing yourself is the best method, not weekly as other have suggested How long have you been dieting for?" I agreed with everything you said then apart from the weighing yourself. Experts say that weighing yourself daily gives you false results. Some days you’ll gain weight, then you’ll try dieting harder to compensate. Some days you’ll lose weight, so you might have a cheat day and eat more. Weekly averages out the gains and losses and gives you a better picture. Especially if you do it at the same time every week. | |||
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"It’s gonna be annoying but. Calories in calories out. There’s a good chance your BMR isn’t 2300 You should also make sure you aren’t taking in additional calories you aren’t accounting for. People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet. If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio. Also the gimmicks? The 23:1, the no carbs etc? None of that makes weight loss better. So unless you really enjoy it that way, don’t do it. Studies have shown when calories are equal these things have no effect on overall weight loss. Also, daily weighing yourself is the best method, not weekly as other have suggested How long have you been dieting for? I agreed with everything you said then apart from the weighing yourself. Experts say that weighing yourself daily gives you false results. Some days you’ll gain weight, then you’ll try dieting harder to compensate. Some days you’ll lose weight, so you might have a cheat day and eat more. Weekly averages out the gains and losses and gives you a better picture. Especially if you do it at the same time every week. " Experts actually say that weighing yourself daily and tracking it on a graph is the most accurate way to see your weight loss because you can see if there is a downward trend and adjust calories as needed. The more readings you take, the more accurate you are. Ideally you should weigh yourself daily at the same time, then average those reading out over the week. Weekly weighing just makes tracking harder because if you have a fluctuation on your weigh in day it can throw you off and you won’t get to see again until a week later. Daily allows for the most accurate reading. More data = better | |||
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"It’s gonna be annoying but. Calories in calories out. There’s a good chance your BMR isn’t 2300 You should also make sure you aren’t taking in additional calories you aren’t accounting for. People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet. If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio. Also the gimmicks? The 23:1, the no carbs etc? None of that makes weight loss better. So unless you really enjoy it that way, don’t do it. Studies have shown when calories are equal these things have no effect on overall weight loss. Also, daily weighing yourself is the best method, not weekly as other have suggested How long have you been dieting for?" 1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat
2. I track EVERYTHING on mfp.
3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).
4. Like I explained above, low carb is easiest for me to stick to. 23:1 has also worked really well for me in the past, and keeps me disciplined and controlled over my cravings and hunger. When I eat 1500 cals with carbs I feel starved and miserable. When I eat 1500 cals on low carb I feel full and satisfied - even when doing OMAD.
5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem  | |||
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"It’s gonna be annoying but. Calories in calories out. There’s a good chance your BMR isn’t 2300 You should also make sure you aren’t taking in additional calories you aren’t accounting for. People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet. If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio. Also the gimmicks? The 23:1, the no carbs etc? None of that makes weight loss better. So unless you really enjoy it that way, don’t do it. Studies have shown when calories are equal these things have no effect on overall weight loss. Also, daily weighing yourself is the best method, not weekly as other have suggested How long have you been dieting for? 1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat
2. I track EVERYTHING on mfp.
3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).
4. Like I explained above, low carb is easiest for me to stick to. 23:1 has also worked really well for me in the past, and keeps me disciplined and controlled over my cravings and hunger. When I eat 1500 cals with carbs I feel starved and miserable. When I eat 1500 cals on low carb I feel full and satisfied - even when doing OMAD.
5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem "It’s great to hear you follow Greg! He is a fantastic resource. The problem here is yoir basing your BMR on an online calculator. These are known for being very inaccurate So most likely, your BMR isn’t 2300. That’s most likely the issue. When people can’t lose weight it’s usually 1 (or 2) of 2 things. 1. They over estimate how much they need (BMR). 2. They under estimate how much they eat (daily calories consumed). But outside of fixing that, I can’t suggest lifting weights more. It really is huge. Abs machines at the gym are fine if free weights look intimidating. But you seem to have a good attitude so I think with some adjustments you’ll break this plateau | |||
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"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..?? Great for burning calories and fat loss No I just go for walks until I'm tired. You should give high intensity workouts a try, perhaps invest in a punching bag too..both excellent ways of burning fat Good luck I think you're overestimating my fitness levels if I break my ankles and/or wrists I'll be suing you... "Well I’m based in Heathrow too so you won’t have to travel far to serve me with papers | |||
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"It’s gonna be annoying but. Calories in calories out. There’s a good chance your BMR isn’t 2300 You should also make sure you aren’t taking in additional calories you aren’t accounting for. People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet. If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio. Also the gimmicks? The 23:1, the no carbs etc? None of that makes weight loss better. So unless you really enjoy it that way, don’t do it. Studies have shown when calories are equal these things have no effect on overall weight loss. Also, daily weighing yourself is the best method, not weekly as other have suggested How long have you been dieting for? 1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat
2. I track EVERYTHING on mfp.
3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).
4. Like I explained above, low carb is easiest for me to stick to. 23:1 has also worked really well for me in the past, and keeps me disciplined and controlled over my cravings and hunger. When I eat 1500 cals with carbs I feel starved and miserable. When I eat 1500 cals on low carb I feel full and satisfied - even when doing OMAD.
5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem
It’s great to hear you follow Greg! He is a fantastic resource.
The problem here is yoir basing your BMR on an online calculator. These are known for being very inaccurate
So most likely, your BMR isn’t 2300. That’s most likely the issue.
When people can’t lose weight it’s usually 1 (or 2) of 2 things.
1. They over estimate how much they need (BMR).
2. They under estimate how much they eat (daily calories consumed).
But outside of fixing that, I can’t suggest lifting weights more. It really is huge. Abs machines at the gym are fine if free weights look intimidating.
But you seem to have a good attitude so I think with some adjustments you’ll break this plateau "My day just feels too weird if I haven't been yelled at by Coach Greg for being a moron and/or circle
How would you suggest calculating BMR? Even if it's not 2300, I guarantee it's higher than 1500 and I'm eating at a deficit, which should be resulting in me getting snatched  | |||
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"It’s gonna be annoying but. Calories in calories out. There’s a good chance your BMR isn’t 2300 You should also make sure you aren’t taking in additional calories you aren’t accounting for. People suggesting high intensity workouts without knowing your abilities are in the wrong. Walking is fine. It really is 80% diet. If you are going to do more exercise, focus on lifting weights, not cardio. Lighting weights is far better for fat loss than cardio. Also the gimmicks? The 23:1, the no carbs etc? None of that makes weight loss better. So unless you really enjoy it that way, don’t do it. Studies have shown when calories are equal these things have no effect on overall weight loss. Also, daily weighing yourself is the best method, not weekly as other have suggested How long have you been dieting for? 1. I've tried multiple calculators which all give me BMRs of well over 2000 - I promise you, I'm really fucking fat
2. I track EVERYTHING on mfp.
3. Thank you. Everyone is always so quick to recommend HIIT but some people just aren't capable of giving the intensity required (ie me).
4. Like I explained above, low carb is easiest for me to stick to. 23:1 has also worked really well for me in the past, and keeps me disciplined and controlled over my cravings and hunger. When I eat 1500 cals with carbs I feel starved and miserable. When I eat 1500 cals on low carb I feel full and satisfied - even when doing OMAD.
5. I do the Greg Doucette method of weighing daily and taking the median for the week to account for fluctuations. It also helps me catch upwards trends before they become a problem
It’s great to hear you follow Greg! He is a fantastic resource.
The problem here is yoir basing your BMR on an online calculator. These are known for being very inaccurate
So most likely, your BMR isn’t 2300. That’s most likely the issue.
When people can’t lose weight it’s usually 1 (or 2) of 2 things.
1. They over estimate how much they need (BMR).
2. They under estimate how much they eat (daily calories consumed).
But outside of fixing that, I can’t suggest lifting weights more. It really is huge. Abs machines at the gym are fine if free weights look intimidating.
But you seem to have a good attitude so I think with some adjustments you’ll break this plateau
My day just feels too weird if I haven't been yelled at by Coach Greg for being a moron and/or circle
How would you suggest calculating BMR? Even if it's not 2300, I guarantee it's higher than 1500 and I'm eating at a deficit, which should be resulting in me getting snatched "If you like I can put you in contact with some resources. There’s a spreadsheet I use. You put in your daily weight + calories consumed and through the magic of maths is works out your BMR with about 95% accuracy. Now because it works on the data you put in, there’s a few things to remember. 1. It needs plenty of data to be 95% accurate. So the first week using it you’ll get weird readings. It once had me down at 9k calories BMR. But that’s only for the first week or so. The more you use it, the more accurate it becomes. 2. It’s only as accurate as the data you put in. Weigh yourself daily and put that in. Track your calories daily, and accurately, and put that in. It’s a tool I refuse to diet without because it takes all the guess work out. I’m even using it now as I’m bulking and I don’t want to bulk too fast | |||
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If what you are doing isn’t working, change it? It sounds simple, but it is.
When you walk, how do you walk? Do you amble along, or do you really walk, until you’re sweaty and out of breath?
I know you say you’re not keen on HIIT, but it really does work, could you start with a beginner one (gymra app has loads of workouts, I get it on my fire stick), if you’re not keen on that, you can also do hiit yoga, Julia Marie (also prime) does a 30 day weight loss yoga programme.
Message me if you want any links. | |||
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"I've had a few plateaus through my weightloss journey and each time the thing that worked for me was having a break from calorie deficit and eating maintenance calories for a while. When I started eating at a deficit again I started losing weight again. I can't remember the exact explanation I was given (something to do with leptin and grehlin) but one becomes low when you're in calorie deficit but increases when you're not and when it's higher it can help you lose weight easier. Basically when food is seen as plentiful, your body isn't so scared of starving . "
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"It can be an incredibly long and slow journey but I’m going to ask what may seem obvious..are you doing high intensity workouts..short sharp bursts..?? Great for burning calories and fat loss No I just go for walks until I'm tired. " Long aerobic exercise routine will burn fat stores (adipose tissue) on your body. It will also raise your metabolic rate, improve your mood, etc. Try to choose a route with varying terrain, that forces your heart to work harder, followed by downhill; a less strenuous period. As fitness improves and you lose fat stores, a faster pace should be possible. If you don't want to walk faster, choose an even more hilly course. Finally, drink water regularly, rather than waiting until you feel thirsty or waiting until you return home. It's a long process, but it will be worth it, in the end. | |||
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"I highly recommend you book a session with a trained professional nutritionist. That did more good for my weight than anything else I've ever done. Luke " Personally agree with this ^^^ see a professional that can help with the nutrition and exercise for you personally. Best way forward ... | |||
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"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters. As another poster suggested, you need to exercise. Unless your really getting your HR up on your walk then it will have little impact on your weight loss. I track all my calories burnt on Garmin, and if I go for a slow walk I'll not burn anymore calories than I would doing some housework. Do you track your calorie expenditure? Fluid intake and sleep also play a part too. Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you. Xxx I'm never going back to eating carbs lol. I feel SO much better without them. I feel fuller for way longer, my IBS is under control and my skin is better than ever (I used have really bad eczema which cleared up when I cut out carbs and I don't get spots anymore). Also I reversed my T2 diabetes and am now in remission due to cutting out sugar. I appreciate it's not for everyone but it's what I'm finding it easiest to stick to and what is making me feel physically good. The exercise point is fair, I'm probably not doing as much as I should. I've just always heard that weight loss is 80% diet, 20% exercise and the caloric expenditure doesn't really amount to much. Also, I know it sounds like a cop out but the trainers I have at the moment are really shit and always give me blisters. Turns out finding good trainers for fat feet is a nigh on impossible task but I'll try and find some indoor workouts I could do when I'm home alone and can jump around.
Congrats on the 5 stone weight loss! I'm at that point too but I have many more stones to go "Haven't read the whole thread but I just wanted to say that cutting the carbs and sugar out to the extent you have and reversing your T2 diabetes, improving your IBS (which inspired me a lot) is impressive and not that easy to do. You clearly have the will power and that's amazing as well as impressive. You may bit be losing the weight you want to atm but what you've achieved health wise is bloody good going. Nicely done! | |||
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"Sounds like you’ve made some great changes .
If what you are doing isn’t working, change it? It sounds simple, but it is.
When you walk, how do you walk? Do you amble along, or do you really walk, until you’re sweaty and out of breath?
I know you say you’re not keen on HIIT, but it really does work, could you start with a beginner one (gymra app has loads of workouts, I get it on my fire stick), if you’re not keen on that, you can also do hiit yoga, Julia Marie (also prime) does a 30 day weight loss yoga programme.
Message me if you want any links."I don't amble, but I don't power walk either. I'd say I walk at around 3mph? Thanks I'll have a look at the yoga thing. I quite enjoy yoga normally and I just got a block to be able to positions a little more comfortably | |||
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"Firstly, cutting out carbs all together is not a great idea. Try track your macros with MFP and loosely stay with your parameters. As another poster suggested, you need to exercise. Unless your really getting your HR up on your walk then it will have little impact on your weight loss. I track all my calories burnt on Garmin, and if I go for a slow walk I'll not burn anymore calories than I would doing some housework. Do you track your calorie expenditure? Fluid intake and sleep also play a part too. Ive lost 5 stone (from a size 18 to an 8), its not super easy but it's not too difficult either. Be honest with yourself, get outside your comfort zone and educate yourself on what works for you. Xxx I'm never going back to eating carbs lol. I feel SO much better without them. I feel fuller for way longer, my IBS is under control and my skin is better than ever (I used have really bad eczema which cleared up when I cut out carbs and I don't get spots anymore). Also I reversed my T2 diabetes and am now in remission due to cutting out sugar. I appreciate it's not for everyone but it's what I'm finding it easiest to stick to and what is making me feel physically good. The exercise point is fair, I'm probably not doing as much as I should. I've just always heard that weight loss is 80% diet, 20% exercise and the caloric expenditure doesn't really amount to much. Also, I know it sounds like a cop out but the trainers I have at the moment are really shit and always give me blisters. Turns out finding good trainers for fat feet is a nigh on impossible task but I'll try and find some indoor workouts I could do when I'm home alone and can jump around.
Congrats on the 5 stone weight loss! I'm at that point too but I have many more stones to go
Haven't read the whole thread but I just wanted to say that cutting the carbs and sugar out to the extent you have and reversing your T2 diabetes, improving your IBS (which inspired me a lot) is impressive and not that easy to do. You clearly have the will power and that's amazing as well as impressive. You may bit be losing the weight you want to atm but what you've achieved health wise is bloody good going. Nicely done!"Thank you very much!! The health issues were what motivated me the most now it's all the dresses I want to wear haha | |||
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"I've had a few plateaus through my weightloss journey and each time the thing that worked for me was having a break from calorie deficit and eating maintenance calories for a while. When I started eating at a deficit again I started losing weight again. I can't remember the exact explanation I was given (something to do with leptin and grehlin) but one becomes low when you're in calorie deficit but increases when you're not and when it's higher it can help you lose weight easier. Basically when food is seen as plentiful, your body isn't so scared of starving . "I think I'd feel too guilty eating my maintenance calories as it is quite a lot I'd also feel very full haha
Yeah I've gotten super into biochemistry lately and one of the reasons I love intermittent fasting is it's taught me to recognise "fake" hunger brought on by increased ghrelin levels vs real hunger, when my body is really asking me for food. | |||
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"Sounds like you’ve made some great changes .
If what you are doing isn’t working, change it? It sounds simple, but it is.
When you walk, how do you walk? Do you amble along, or do you really walk, until you’re sweaty and out of breath?
I know you say you’re not keen on HIIT, but it really does work, could you start with a beginner one (gymra app has loads of workouts, I get it on my fire stick), if you’re not keen on that, you can also do hiit yoga, Julia Marie (also prime) does a 30 day weight loss yoga programme.
Message me if you want any links.
I don't amble, but I don't power walk either. I'd say I walk at around 3mph?
Thanks I'll have a look at the yoga thing. I quite enjoy yoga normally and I just got a block to be able to positions a little more comfortably "Would it be worth increasing your speed, even if it’s for a few minutes, then have a break and slow down, then do that again. It’s the main thing I’ve been able to do over the last year having been unwell, and it’s kept the weight off and kept me reasonably toned. Walking like that is very effective. | |||
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"Oh blimey, where do I start? Could you post what you eat on a typical day? If not, feel free to PM me. I wouldn't personally suggest weighing yourself daily. Not only is it demorilising, your weight fluctuates on a daily basis so it is inaccurate. What you are looking for is a general trend in the right direction. I'd suggest maybe weighing yourself every couple of weeks, but I actually don't own scales as I think the exercise is misleading. Weight is not the only metric and it is misleading. You could be building muscle mass and that could explain a weight increase. The best thing to get your hands on is a body composition meter. Some gyms have one made by a company called Boditrax and they are fairly accurate without having to resort to very elaborate and expensive technologies, like DEXA body scans. That said, a 3 point Jackson Pollock measurement with a pair of inexpensive calipers isn't that inaccurate. I don't count calories. The reason being that CICO is not the only mechanism by which weight can be lost and depending upon the person it might not work. It doesn't work for a surprisingly large number of people, plus you have to live the rest of your life in calorie deficit or trying to find that fine balance. I don't count macros either. I was once a 36" waist, but now I'm about 32". I'm also in the fittest state I've been in all my life, so can attest to the approach I us. There is a bigger picture with this too and it relates to appetite, the hormones involved in the process, including insulin and insulin sensitivity and resistance. Human metabolism is a very complex area, so it's understandable that an overly simplistic approach like CICO probably isn't the answer. Personally, I think LCHF Ketogenic is the way forward and the science seems to support it. Unfortunately, there was a lot of shit science done in the 60s and we are still paying the price for it both financially and nutritionally. " The new science says keto is no more effective than other diets when calories are equated. What science are you reading? | |||
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"Oh blimey, where do I start? Could you post what you eat on a typical day? If not, feel free to PM me. I wouldn't personally suggest weighing yourself daily. Not only is it demorilising, your weight fluctuates on a daily basis so it is inaccurate. What you are looking for is a general trend in the right direction. I'd suggest maybe weighing yourself every couple of weeks, but I actually don't own scales as I think the exercise is misleading. Weight is not the only metric and it is misleading. You could be building muscle mass and that could explain a weight increase. The best thing to get your hands on is a body composition meter. Some gyms have one made by a company called Boditrax and they are fairly accurate without having to resort to very elaborate and expensive technologies, like DEXA body scans. That said, a 3 point Jackson Pollock measurement with a pair of inexpensive calipers isn't that inaccurate. I don't count calories. The reason being that CICO is not the only mechanism by which weight can be lost and depending upon the person it might not work. It doesn't work for a surprisingly large number of people, plus you have to live the rest of your life in calorie deficit or trying to find that fine balance. I don't count macros either. I was once a 36" waist, but now I'm about 32". I'm also in the fittest state I've been in all my life, so can attest to the approach I us. There is a bigger picture with this too and it relates to appetite, the hormones involved in the process, including insulin and insulin sensitivity and resistance. Human metabolism is a very complex area, so it's understandable that an overly simplistic approach like CICO probably isn't the answer. Personally, I think LCHF Ketogenic is the way forward and the science seems to support it. Unfortunately, there was a lot of shit science done in the 60s and we are still paying the price for it both financially and nutritionally. " Body composition meters are shite and not at all accurate. Too many variables can influence the reading. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? " Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. " It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better " This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method." People often think keto is better because you drop a bunch of weight quickly with keto. What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss | |||
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" ... Body composition meters are shite and not at all accurate. Too many variables can influence the reading. " I think that's not correct and what you've said in your last sentence hits the nail on the head. It's basically down to consistency. Most users, including gym staff don't know how to use them. Why? Because they can't be arsed to read the manual. As they say in the IT world - RTFM. For example, did you know you're meant to use then during the same time window during the day? Or that you shouldn't drink or eat a couple of hours before use? Did you know there was an "athletic" mode for people with lower resting heart rates, owing to them being a different fitness and usually body fat percentage cohort? Most people don't, but apologies if you know all this. I agree that the home ones aren't up to much as they tend to measure your impedance through your legs mostly and nothing much else (there are no hand electrodes). There may be other technical differences, eg algorithms employed. However, I think it is a gross generalisation to suggest all composition meters are crap. It's simply not true. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method. People often think keto is better because you drop a bunch of weight quickly with keto. What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss " I hear you, but what's the science to which you refer? | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method. People often think keto is better because you drop a bunch of weight quickly with keto. What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss I hear you, but what's the science to which you refer? " Go educate yourself, it’s all out there, it’s common knowledge these days. If you choose to believe your own bro science it’s no issue with me. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method. People often think keto is better because you drop a bunch of weight quickly with keto. What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss " Whenever I have cheat days I do gain a bunch of water weight but it comes off in like 3 days when I go back to keto. I've lost 5 stone doing it so it can't all be water lol. Even if CICO is what truly matters, cutting out carbs is the easiest way for me to instantly eliminate a bunch of calories, and like I mentioned above I've seen a bunch of health benefits from doing so. Also, your body can convert protein into glucose through the process of gluconeogenesis. Look up the fasting phases on Zero; it explains really well what your body does in the absence of food and/or carbs. In other news, I've lost 3lbs!!!! | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method. People often think keto is better because you drop a bunch of weight quickly with keto. What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss I hear you, but what's the science to which you refer? Go educate yourself, it’s all out there, it’s common knowledge these days. If you choose to believe your own bro science it’s no issue with me. " That's not very nice, but if you're not prepared to back up what you're saying, you're effectively promoting broscience. I will post article a bit later hopefully. | |||
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" ... Go educate yourself, it’s all out there, it’s common knowledge these days. If you choose to believe your own bro science it’s no issue with me. " One further thought. I am fairly well informed in this and other areas having had spent half my professional life working with molecular biologists and other life scientists, plus the odd Nobel Laureate in the area of life sciences ... | |||
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"I find it much easier if I’m getting fat to just stop eating for a couple of days, fasting does amazing things to your metabolism, so many long term benefits to your body and mind. It also teaches your stomach it’s not in control of you " Yep. I also combine with 16:8. It was a struggle right at the beginning but is second nature now and I feel great for it. | |||
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"I find it much easier if I’m getting fat to just stop eating for a couple of days, fasting does amazing things to your metabolism, so many long term benefits to your body and mind. It also teaches your stomach it’s not in control of you " This
Just take a look on r/fasting to see how much easier people have it when they're already fat adapted. | |||
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"I find it much easier if I’m getting fat to just stop eating for a couple of days, fasting does amazing things to your metabolism, so many long term benefits to your body and mind. It also teaches your stomach it’s not in control of you Yep. I also combine with 16:8. It was a struggle right at the beginning but is second nature now and I feel great for it. " It is a struggle at first but once you break that cycle of believing you need to eat three times every single day a d accepting a bit of hunger is healthy it becomes easier and empowers you to be in control of food rather than food controlling you. Diets never really do this , the stomach isn’t ever properly tamed | |||
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" ... Body composition meters are shite and not at all accurate. Too many variables can influence the reading. I think that's not correct and what you've said in your last sentence hits the nail on the head. It's basically down to consistency. Most users, including gym staff don't know how to use them. Why? Because they can't be arsed to read the manual. As they say in the IT world - RTFM. For example, did you know you're meant to use then during the same time window during the day? Or that you shouldn't drink or eat a couple of hours before use? Did you know there was an "athletic" mode for people with lower resting heart rates, owing to them being a different fitness and usually body fat percentage cohort? Most people don't, but apologies if you know all this. I agree that the home ones aren't up to much as they tend to measure your impedance through your legs mostly and nothing much else (there are no hand electrodes). There may be other technical differences, eg algorithms employed. However, I think it is a gross generalisation to suggest all composition meters are crap. It's simply not true. " They're not even accurate in the first place based on my experience, even the ridiculously expensive ones. Calipers had me at 18-19% and the meter had me at 24-25%. Not even use. Tried over several days at the same time, made sure I hadn't drank etc. They're just rubbish. | |||
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"I find it much easier if I’m getting fat to just stop eating for a couple of days, fasting does amazing things to your metabolism, so many long term benefits to your body and mind. It also teaches your stomach it’s not in control of you Yep. I also combine with 16:8. It was a struggle right at the beginning but is second nature now and I feel great for it. It is a struggle at first but once you break that cycle of believing you need to eat three times every single day a d accepting a bit of hunger is healthy it becomes easier and empowers you to be in control of food rather than food controlling you. Diets never really do this , the stomach isn’t ever properly tamed" It's also really good at improving insulin sensitivity. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method. People often think keto is better because you drop a bunch of weight quickly with keto. What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss I hear you, but what's the science to which you refer? Go educate yourself, it’s all out there, it’s common knowledge these days. If you choose to believe your own bro science it’s no issue with me. That's not very nice, but if you're not prepared to back up what you're saying, you're effectively promoting broscience. I will post article a bit later hopefully. " I look forward to it | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. What science are you reading? Do you want a list of scientific papers? I can dig a sample out if you want. Current science suggests that 22 out of 26 health markers improve with LCHF Ketogenic. What "current science" are you referring to? I'd be interested to know what is being compared to what by the current science. It’s pretty commonly accepted now and understood that for weight loss, when calories are equates keto does no better than other diets. If we are talking about health benefits the science is still mixed. I’m not as versed on that. But I can confidently say for weight loss, keto isn’t better This is correct just looked up Pubmed on peer reviewed scientific research. And keto is no better than any other method. People often think keto is better because you drop a bunch of weight quickly with keto. What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. Eat a carb heavy meal and all that glycogen and water comes back. It’s not actual weight loss Whenever I have cheat days I do gain a bunch of water weight but it comes off in like 3 days when I go back to keto. I've lost 5 stone doing it so it can't all be water lol. Even if CICO is what truly matters, cutting out carbs is the easiest way for me to instantly eliminate a bunch of calories, and like I mentioned above I've seen a bunch of health benefits from doing so. Also, your body can convert protein into glucose through the process of gluconeogenesis. Look up the fasting phases on Zero; it explains really well what your body does in the absence of food and/or carbs. In other news, I've lost 3lbs!!!! "Brilliant! I won't get involved in the contentious bits above, but I will cheer you on. Good on you. A lot of people have no idea how bloody hard it is to shift a large amount of weight. Shifting a stone is hard for some but a large amount can seem neverending and its one hell of a task - good on you! You are a better woman than I xx | |||
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"I've had a few plateaus through my weightloss journey and each time the thing that worked for me was having a break from calorie deficit and eating maintenance calories for a while. When I started eating at a deficit again I started losing weight again. I can't remember the exact explanation I was given (something to do with leptin and grehlin) but one becomes low when you're in calorie deficit but increases when you're not and when it's higher it can help you lose weight easier. Basically when food is seen as plentiful, your body isn't so scared of starving . "This is far storage mode. Your body knows its not taking in enough calories so it begins to store fat. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. " Here's a takedown by Dr Jason Fung on one of those studies, there may be others. https://www.dietdoctor.com/how-kevin-hall-tried-to-kill-insulin-hypothesis-pure-spin " ... What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. " I was giving this some more thought and I don't think it adds up. If carbs provide glycogen and glycogen comes with water, your suggestion is that water is lost once the body is depleted of carbs and therefore glycogen. This loss of water accounts for a weight loss. However, the vast majority of glycogen is gone after 2-4 days of being on a ketogenic diet and so if that's the only explanation for weight loss on a ketogenic diet, then that would be the lot. However, people in studies involving ketogenic diets continue to lose weight. Therefore, it can't be the sole reason for weight loss otherwise it would stop after a few days. " ... I look forward to it " So here's a couple of scientific studies in support of ketogenic diets. As you probably know, scientific studies involving diet are very difficult and very expensive to do long term. The following are over two year periods and has a decent number of participants, which is a good thing. At the end of the day, everybody has to decide what works best for them. However, there are always people out there in the scientific community trying to rubbish studies, especially if they are in a particular "camp", like those advocating the Standard American Diet, and they've been advocating it for years. Changing opinions about nutrition is like trying to turn a supertanker. It's a very slow and drawn out process. https://academic.oup.com/ajcn/article/109/2/433/5289643 https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full The Nusi seems to be funding research in this area and the results are interesting. | |||
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" ... The new science says keto is no more effective than other diets when calories are equated. Here's a takedown by Dr Jason Fung on one of those studies, there may be others. https://www.dietdoctor.com/how-kevin-hall-tried-to-kill-insulin-hypothesis-pure-spin ... What they miss is that glycogen comes from carbs. Glycogen comes with water weight. Cut out carbs, deplete your glycogen, massive loss of water weight. I was giving this some more thought and I don't think it adds up. If carbs provide glycogen and glycogen comes with water, your suggestion is that water is lost once the body is depleted of carbs and therefore glycogen. This loss of water accounts for a weight loss. However, the vast majority of glycogen is gone after 2-4 days of being on a ketogenic diet and so if that's the only explanation for weight loss on a ketogenic diet, then that would be the lot. However, people in studies involving ketogenic diets continue to lose weight. Therefore, it can't be the sole reason for weight loss otherwise it would stop after a few days. ... I look forward to it So here's a couple of scientific studies in support of ketogenic diets. As you probably know, scientific studies involving diet are very difficult and very expensive to do long term. The following are over two year periods and has a decent number of participants, which is a good thing. At the end of the day, everybody has to decide what works best for them. However, there are always people out there in the scientific community trying to rubbish studies, especially if they are in a particular "camp", like those advocating the Standard American Diet, and they've been advocating it for years. Changing opinions about nutrition is like trying to turn a supertanker. It's a very slow and drawn out process. https://academic.oup.com/ajcn/article/109/2/433/5289643 https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full The Nusi seems to be funding research in this area and the results are interesting. " The issue I’m seeing with both these studies is that they are long form studies where calories weren’t equated. I also think you’ve misunderstood what I meant about the water and glycogen related weight loss on a Keto diet. But I think we can both agree that ultimately a calorie deficit is needed for weight loss. And if a Keto diet helps you maintain that calorie deficit then that’s what’s best for you. I think that’s the most important aspect. Find what makes maintaining a calorie deficit easiest for you. For some that might be Keto, others might find higher protein helps, I enjoy extremely high carb | |||
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"Next time I hear someone preaching CICO I'm gonna start banging my head against the wall... My BMR is ~2300 cals and I eat around 1500-1600 cals per day. That kind of caloric deficit should equal a crap ton of weight lost and yet I've been plateauing for the past two months I just keep gaining and losing the same 2lbs. I weigh and track EVERYTHING (down to a 3cal cup of tea). I don't eat sugar or carbs. I follow a 23:1 pattern of intermittent fasting. I do eat fats but I try to make sure they mostly come from plant based sources such as olive oil, nuts and avocado.
I've dealt with plateaus before during my weight loss journey but never for this long. This time it is really taking a toll on my mood and motivation as I'm getting really down whenever I step on the scale. I have one that measures body fat percentage and that's not budging either, so it's not a case of losing fat but not weight. I've had blood tests done and all hormones/thyroid levels are fine. I'm still feeling physically good because I'm feeding my body well but I just wish it would reflect on the scales...
Life is hard
Oh and CICO can suck my big smelly toe.
How often do you weigh yourself?
Daily.
I know it's not recommended etc etc but it's been 2 months. Even if I was weighing weekly I still would have been seeing the same numbers... "Course you can weigh yourself daily, if you want to, as long as it doesn't upset you. I do, it's data, and the more data you have the more informed you are. Weekly isn't optimal, its a habit we've gained from clubs like WW. | |||
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