People are adopting the keto lifestyle for many reasons, but one of the most common reasons is weight loss. If you’re like many keto dieters, you’ll see some weight loss pretty quickly after starting your new way of eating. But after a few weeks or months, you might notice the scale isn’t moving anymore. This can be frustrating and demoralizing. If your weight is not budging anymore, here are the top 5 things you can do to break a weight loss stall.
1. TRACK YOUR DAILY MACROS AS PART OF WEIGHT LOSS PLATEAU
You’ve probably read that a healthy Keto diet follows a 75:20:5 ratio. This means that 75% of your calories should come from healthy fats, 20% from protein, and 5% from carbs. These are your macros (short for macronutrients). A Keto diet doesn’t just focus on the number of calories consumed, but on the sources of those calories (fat, protein, and carbs) and the ratio between them. Because sticking to the 75:20:5 macro ratio is critical to achieving and staying in ketosis, tracking your daily macros allows you to adjust your diet frequently so you can better achieve your weight loss goals.
2. TRY INTERMITTENT FASTING
Intermittent Fasting (IF) is an “eating pattern,” not a “diet.” With IF, you cycle between periods of eating and fasting. Rather than eating every time you feel hungry, IF limits eating to certain times throughout the day. By limiting the times you eat, you’ll consume fewer calories and lose weight. However, this only works if you don’t compensate for the fasting periods by eating too many calories during the eating periods. And of course, sticking to a healthy Keto diet during the eating periods is critical. Click here if you want to learn more about IF and the most popular IF methods.
3. TRACK YOUR CALORIES AS PART OF WEIGHT LOSS PLATEAU
Even if you’re sticking to a healthy Keto diet, you’ll only lose weight if you’re burning more calories than you’re taking in. The ideal caloric intake depends on age, metabolism, and exercise, among other things, so tracking both the calories you take in and the calories you burn allows you to adjust your diet and exercise to fit your Keto goals. There are lots of great calorie tracker websites and apps to make this process easier.
4. EXERCISE MORE OR DIFFERENTLY AS PART OF WEIGHT LOSS PLATEAU
You might lose weight right after starting a new exercise routine, so why do those results plateau in a matter of weeks? Our bodies adapt to exercise much faster than we think. If an exercise you used to struggle with is no longer a challenge, chances are it’s not nearly as effective for weight loss as it was when you started. Try mixing up your workouts every month to keep your body guessing and burning fat. If you’re running twice a week, try increasing it to every other day, or adding in short sprints to boost your heart rate. If you generally do yoga or pilates, try mixing in weight training. Give our workout programs a try to keep things fresh.
5. MEASURE INCHES, NOT POUNDS AS PART OF WEIGHT LOSS PLATEAU
Household scales show our weight, but they don’t show our body composition (fat, muscle, bones, and organs). With a Keto diet and proper exercise, you’ll lose fat and build muscle, but because muscle weighs more than fat, you might be losing body fat without seeing a change in your weight. Instead of weighing yourself, try other metrics for fat loss:
- Take your measurements. Measurements can give you a more accurate picture than pounds. If you’re losing inches, you’re probably losing body fat.
- Measure how your clothes fit. If you can fit into a pair of jeans you couldn’t wear before, congrats! You’re on the right track.
- Set performance goals. Weight fluctuates, so instead of focusing on what you can’t always control, find a more tangible goal. See how many push-ups you can do or how far you can run. If you can do more than you could last week, you’re probably losing body fat and building muscle.
- Measure your body fat. There are lots of different ways to do this (BMI tests, online calculators, etc.). They can often be guesstimates, but consistently measuring yourself under similar conditions can give you a more accurate picture of your body composition.
Weight loss plateaus are common and normal. Be patient with yourself and try not to let it discourage you. Our tips above will help you get back on your way to dropping pounds and reaching your health goals.