br0therh00d
6426
37
2
I’m 36 male. Trying to get in better shape and I’m not losing any weight. I’m currently at 204 and would like to get to 180. I’ve been doing keto. Staying under 50g carbs the last two weeks with the last three days under 20g of carbs. I have a pretty active job and I do 1 hour of cardio 5 days a week. My diet is 2000 cal diet but on keto I’m having a hard time eating 1000 cals a day. Last three days I haven’t lost any weight. I’m not sure what to do to help my body start burning my fat. Start weight was 211. Present: 204 after two weeks with zero loss in three days.
DudeThatsRacist
Fast for a day or two
BasicWhiteSeattleite
I gain weight at 1000 calories too, my body would rather pass out then loose fat.
Commstech123
Make sure you measure your macros. Test to see if you are in Ketosis. Try intermittent fasting. It takes time to become fat adapted.
NamelessGhul
Use an app to calculate and track daily calories to aim for 2 pounds loss per week. Do cardio + strength training. No alcohol. Keep at it!!!
tdotmillz
only one answer to your problem. Lower your calories by 200 wait a few weeks and see. If you're not losing weight you're at maintenance
BasicWhiteSeattleite
Drink lots of water and eat hydrating veggies like iceberg lettuce. Your body need half an ounce of daily water for every lb,
BasicWhiteSeattleite
And every lb lost needs a pint more of water to break down the fat.
BunsandGuns
Proper weight loss doesn’t happen over three days. Don’t put yourself in sigh a drastic deficit. Just because keto works for others doesn’t-
BunsandGuns
Mean you will like it. You need to calculate your caloric needs and then focus on nutritious food.
Buymebrunch
Stop doing cardio. Full body kettle bell routine would be much better. Lacdic acid burns fat. Cardio kills gains.
br0therh00d
I just ordered some kettle bells. Wasn’t sure on weight so I got the 20 and 25lbs. Looking forward to trying this. Thank you.
ImNotJoeRogan
How tall are you?
br0therh00d
5’9”
ImNotJoeRogan
Ok. 180 sounds about right. I’m 6’ 0” my target is 195-200. Remember that muscle weighs more than fat you could weigh more than that jacked.
Emmons2
Defo stop weighting yourself! Eat right, keep fuel in the fire and you’ll be ok. I’m 46 and still fighting for what I want. DM me!?
br0therh00d
Currently at 195. Started doing kettle bell work outs along with 3 miles on tread mill. I’ve stayed on keto and fasting. So far -16 so far.
br0therh00d
Thank you for all the advice
ILikeCharlieWork
Weight loss takes time, 3 days means absolutely nothing and progress isn’t linear. Keep at it and in 3 to 6 months you’ll be golden!
ILikeCharlieWork
@op it would also help a lot to incorporate lifting weights 3/week out of the 5 days. Drop cardio to 30min those days and lift for 30.
sarcasticgrape
Read: The Hacking of The American Mind
elshow127001
Bench press heavy
wittybnut
Could be a thyroid issue.
tortoisebiologist
As a fellow wall struggler, Squats, hikes & wind sprints work wonders. Focus on legs.
br0therh00d
The first two weeks always make me feel any to quick. Glad I didn’t. I feel good and look a lot better
Youaintgotnopancakemixinthere
Do omad and workout as well you will lose the wieght also no liquor or soda I've lost 40 pounds doing this over 5 months with noteating rite
ramizee5
It sounds like you’re doing the right things. I believe if you added intermittent fasting (16-8)to your lifestyle, will help for sure!
br0therh00d
When I introduced IF I lost the weight quickly. I’m at my goal weight of 180.
RenegadeRising
Yeah I try not to weigh myself more than once a week. Lots of things can continue to make your weight fluctuate but try to keep as much 1/2
RenegadeRising
consistent as possible like same scale, same time, same day of week. It will come off eventually. 2/2
b159138
Make sure you are leaving the scales ALONE!!! Do 15-20 minutes of extreme cardio...do a super light weight, high rep workout...
CanIPetThatDog
Trainer here. First, when losing weight you will notice a plateau after about 1-2 weeks, which you hit. Fat takes lots of time to lose, be >
CanIPetThatDog
Patient. However, next question is why are you on keto? It is not necessary for fatloss. Third thing, why do you feel the need to lose >
CanIPetThatDog
Weight? Is it pressure to be thin? Or are you trying to lose fat? Scale is just a number. Aim for comfort in your own body. Happy to discuss
CanIPetThatDog
More if you’d like.
br0therh00d
I’m at my goal weight of 180. I wanted to lose weight because I had to hold my breath to tie my shoes. I want to see my kids get older.
br0therh00d
I want to enjoy my retirement that I’ve been saving for. I want to look good for my wife.
Lonecoon
Stop weighing yourself every 3 days to start with.
br0therh00d
Yeah it’s hard to stop. I weigh myself everyday and I know I shouldn’t because it’s defeats me mentally when I see no change.
ImNotJoeRogan
If your exceeding consistently your weight may not change at all. As muscle takes place of fat your body will change but your weight may not
Mestengo
Water ? is weight as well cut salt and alcohol so the body has normal water balance also be patient
ICommentTheObvious
He is doing keto, telling him to cut salt will literally kill him. Don't give such nonchalant advice
Mestengo
I did it :p
Quaxx
Patience is key! Keep on going and revert to us in 2 months. No cheating.
schmackythefrog
As you begin a new routine, you’re likely adding muscle (this outweighs fat). So your improvements are not reflected on the scale initially
schmackythefrog
Keep plugging along & ignore the scale for now; focus on your energy, how you feel. The aesthetics will come with consistency, you got this
jrashiri1337
Your body might be holding on to fat because it thinks you're starving yourself from the lack of calories. If you workout, eat a bit more.
Norsca1
I agree. Metabolism begins to slow down and crash, thats why it has to be steady caloric deficit.
CanIPetThatDog
Not after 2 weeks. This is common in all starting dieters, metabolism doesn’t “slow” the way people think it does. It is just that the >
CanIPetThatDog
Water loss and excess glycogen storage loss stage is over. Now, it is just fat, which is much harder to lose. 2 week plateu is normal.
jrashiri1337
Correct me if I'm wrong but isnt water weight typically lost within the first week? Often 8-10lbs? 1-2lbs per week should still be the same?
CanIPetThatDog
You are not wrong, but that window isn’t the same for everyone. The first 2 weeks is generally the greatest loss from a multitude of factors
SarahDactyl82
That’s a great loss in 2 weeks! There’s bound to be fluctuations. Water weight etc. Weigh every day if you must, 1/
SarahDactyl82
But only write it down to track once a week. You will get a better idea of your progress that way. You’re doing a great job. Don’t think 2/
SarahDactyl82
about it like just trying to reach a goal. No- you are becoming a new person with new habits. It takes time. Keep it up. You got this.
ImNotJoeRogan
Sometimes differ t things will affect your glucose levels. Get a digital keto monitor to see if you truly are keto. Also intermittent...
ImNotJoeRogan
I heard that. Still good to check if your in ketosis so you know what is working and not working. Also, lifting weights helps fat loss
ImNotJoeRogan
Fasting is effective. Don’t eat till noon and nothing after. Make sure you’re eating the right fats, avocado, olive oil, coconut oil, etc..
ImNotJoeRogan
Make sure you’re sleeping well also. Negative sleep patterns can make you retain wait. Good luck sir.
SAUSAGEmcmuffinwithHASHbrowns
Yea, for me, fasting is the easiest way to induce a calorie deficit. I'll skip a meal or two 2-3 times each week.
RenegadeRising
Are you Joe Rogan?
br0therh00d
I’m probably not 100% keto but I’m trying. Hard to make everything keto because I typically cook for the family and we have two young kids..
br0therh00d
I get 7+ hours of sleep a day (my cpap) tells me how much. I also work out at home. 30 min on treadmill, 15min on bicycle, and 10min abs.
br0therh00d
I’ve tried fasting but I feel weak in the mornings and crave hard during supper time. I’ll give it another shot
zeddbirdybeans
Take a food and exercise diary to a registered professional. Fat loss by pop culture can lead to unsustainable practices.
zeddbirdybeans
Also in general when you are told to cut out a single food group/ macro nutrient it's not a good sign for a sustained weight loss program
zeddbirdybeans
(I have a Bachelor of Exercise & Sports science with a Nutrition Major & 8 years experience in the fitness industry)
br0therh00d
I’m currently using “my fitness app” for a 2000 cal diet
zeddbirdybeans
Age, gender, weight, muscle content, activity level, metabolism macronutrient & micronutrient needs differ from person to person...
zeddbirdybeans
Doing a full analysis on someone's health/weight loss progress needs to be tailored and takes time...and a much bigger word limit.
zeddbirdybeans
Apps can be a good tool, but if you're progress or energy or health e.t.c is being hindered, it's a good idea to look into it