sam does keto's Journal, 18 Aug 18

I’m rowing the same boat!! We’re at the same weight Maybe there’s a mountain to climb to get past this one I’m so fed up!!! 

I just started today, let’s try together :)  

It's just driving me mad, but determination is my new middle name😊 

That’s my girl! We deserve it !!!!  

Thank you and yes definitely do it together 😙 

Don't give up !! The first step is EAT but eat healthy and enough calories . Eat real food and if you want sweeties you can make it healthy !! One important thing is you need to eat enough calories , don't eat less than 1200 a day and do exercise (whatever exercise you like ) . If you need help please let me know I am studying a little bit of fitness and nutrition and I know how you feel , my weight was 63.5 kg and now it's 51.4 kg . Oh! Most important thing is not your weigh because the scale can't show you how much water , fats and muscle you have . So it's better if you measure yourself to see REAL CHANGES . Exercise is the key to keep your muscle and tone it and reduce the excess of fat . I can tell you more thing and more concrete things that can help you but it will be very long , so I am happy to help if you need it :)  

Yes please do help I’m feeling so frustrated at the moment  

As Starlanix said, weight alone is not enough of a factor to establish if you are really at a stalemate or if you are doing great and reducing your fat mass. In my case it might seem I haven't done a great effort as in about 8 months all I lost was a couple of kilos (less than that). Truth is, I lost almost 5% of body fat, increased my lean mass (I am training hard at gym) and also increased my hydration by drinking much more water (from an average 59% to 60.5%-61%). So two pieces of advice: - if you do not have the chance to check your body composition (I bought a Tanita scale but you can find the same kind of scale in many Boots farmacies or in gyms), measure your upper legs, arms, waist circumference. That will help you to assess if you are losing muscles or gaining fat. - Any diet goes as far as you are having less calories than you burn. If you cut carbs but fats and proteins sum up more calories than you burn daily, you are gonna take kilos. I tend to prefer balanced diets where I still keep carbs relatively high (within an overall 20% cut in calories, about 3500kcal per week, which should be about 400gr of fat). Also, every 4-6 weeks I take a week off in which I go back to 100% of my calories, so to give my body a break and hopefully that helps losing less lean mass. At the moment it is working fine with me, but of course everyone is different and have different starting points and different goals. I hope you will get there, all in all it's the journey that counts, not the final destination, and your journey so far seems amazing! Keep it up! 

keep trying it will work.goog luck 

Thank you both, that means a great deal. I have been measuring myself as I was told that you shouldn't always trust the scales, yet I will be weighing myself again shortly to see if it was water yesterday as I was quite bloated. I also fasted for 21 hours and then well let's just say this much, the food went straight through me last night. 

Try to do intermittent fast but do it 2-3 days a week not to much this really helps . When you finish your good take chamomile infusion or herbs one (that is a Chinese secret haha). This really helps in the digestive system . Also , take half lemon with hot-warm water in the morning before breakfast . PS: intermittent fasting , the best one is 16h non eating, 8 h eating (16-8) starting like first food at 12 pm or late . And yoga and meditation , make a link with your body :33 I know maybe could be look like silly or whatever but it's really good tips you can add in your life to do it healthy and helping you with be in the right weight 

I'm already doing IF 2-3 times a week. I've been doing from 9pm until 1pm the next day, sometimes I can do longer but if I'm at work I just need fuel otherwise my brain just gives up. 

And lemon water was something I used to do but for some reason I stopped so will be considering starting again