<3<3<3JLewallen<3<3<3's Journal, 10 January 2018

Don’t work harder, work smarter 

Doing more cardio won’t help u loose weight, eating in a calorie deficit will! 

Keep doing your cardio, but looking at your journal you carbs are high. Try cutting back for a week see if that helps. Good luck! 

I rarely go over my allotted RDI. I don't go too far below my RDI because I strength train as well as cardio. I was complimented on my slimming figure, but I have weighed the same 240/239 for 2 years now. I know I'm gaining muscle, but it can go up/down...SOMETHING different!  

Thank you guys. I will try harder with the carbs! 

That's why I just joined. I've been at the same healthy weight for 1.5yrs. I want to decrease body fat percentage to be leaner. I have been stuck eventhough I am active and eat well, mostly lower carb.  

also consider your BMR.  

How is your sleep? Getting enough good sleep is often the key. You actually burn most of your fat while sleeping. https://www.youtube.com/watch?v=eMIA8CswFNc  

eat fewer calories 

BTW: He's selling something in this video but there are a lot of cheap and free things you can do to improve sleep 1) Stop viewing all electronic screens at least 1 hr b4 bed (cell, tv, etc) 2) Take L-Tryptophan (an amino acid) or melatonin 3) Take vitamin B6, and or magnesium 4) Take a warm bath (epsom salts help a lot), play relaxing music, do gentle stretches 

Eating healthy plays a major part switch up your eating habits and eat in small sizes .. consider buying a portion control plate.. 

...and don't let FatSecret tell you what your RDI should be (big mistake) - go with a few other websites and then low-ball it to the "hundred" below it. 

Good luck! One thing that I found really helped was a food scale and measuring spoons. I try to weigh or measure everything that I eat because portion creep can make it seem like the food is staying the same but in reality the portions are getting bigger. 

Plateaus can be very frustrating, especially when you get stuck for long periods of time. If you've been eating the same amount of the same types of foods for a while, you may try fasting for a day, or drastically cut your daily calorie/fat/protein/carb intake for a few days (i.e. If your current RDI is 2000, then decrease to 800-1000 calories, while still following the recommended percentages of 5-10% Carb, 15-20% Protein, and 60-70% Fat). This may help jumpstart the weight-loss process again... just a thought. Not sure what you eat, but a few things to consider: - on a normal Keto/LCHF day, total nut consumption should be limited to 1 oz per day (pecans, almonds, or macadamias, not cashews, as they're high in carbs) - eliminate diet sodas - not all artificial sweeteners are Keto friendly and can work against you, so do the research prior to consuming (My understanding is that Liquid Splenda Zero and Liquid Stevia are okay to use in tea and coffee) - be meticulous! Measure and record everything properly - try eating less than 15-20 net carbs per day (it's possible and the food can still be enjoyable) - try to sleep 8 hours a night - eliminate stress as much as possible Wishing you continued success and positive results soon! 

Good luck! One thing that I found really helped was a food scale and measuring spoons. I try to weigh or measure everything that I eat because portion creep can make it seem like the food is staying the same but in reality the portions are getting bigger. 

My experience is similar. Took months to drop from 250 to 238 and now I am bouncing around at the 238 level. Frustrating but I just put my head down and push on. Keep to the diet and exercise program. The body change from my gym time which helps offset the frustration of plateaus. Feeling fit and strong is good 

By the way there is some evidence that the hormone cortisol produced by long periods of exercise will inhibit weight loss. Dr. Eric Berg's website or you tube. He suggests longer recovery periods between work out sessions to help reduce cortisol production. I am too fixated on my 4-5 days a week in the gym to give this a try. 

Doing at least 85% fat, keeping protein under 60g, and total carbs under 20. Weight going down slower than preferred, but know that is because the body is focused on healing. Down a pants size, though! I'd recommend an after-breakfast to breakfast the next day fast a day or two a week, not back to back. But consistently going low on calories will make your body think it's got to hang on to fat. :/ 

Digital food scale and log every single bite, even the weekends. :) You should definitely be losing fat at that calorie number. 

I agree with Diablo with the following caveat: make sure the tool you are using is probably calibrated. Example: How many carbs are in deli meat like sliced turkey or chicken breast? White meat chicken breast typically has about a 4:1 ratio of protein to fat. If your entry has carbohydrates in it either find a different deli or maybe use an entry consistent with actual calorie numbers for a particular item. I have a pretty good eye for seeing entries like this so I realized I have a diary reading disorder and unfortunate back round in successful weight loss management and understanding of what not to do.