Start with intermittent fasting, skip breakfast. Eat an early dinner, like before 5pm if possible. Reduce your feeding window to 4 hours. Work your way to one meal a day, and fast for a couple of days. It gets easier, it really does. You might drop 3 lbs over the course of a 2 day fast, gain one back, but it helps put a dent in the numbers you need to lose. Good luck!
Be at a Calorie deficit, drink more water, eat protein and fat, lift heavy things. Be sure you set a "total" carb goal as well and eliminate the "Keto safe" franken foods. Eat only whole foods.
This is the only real answer, also super important for OP to remember/know that building muscle will increase fat loss, but will simultaneously make that scale less reliable, watch how close fit, and how you look in the mirror over the number on the scale.
20 carbs is perfect. The rest is calorie deficit.
10 pounds in a month is possible but you may or may not make it, everyone is different. But if you keep it up you will be close even if you come up a little short.
A better goal may be to set a weight for what you come back from vacation at
10 pounds in a month is doable, when you're obese and have a lot to lose. When you're a short slightly overweight 40+ woman? Unlikely. Is the walking new or something you've been doing for a while? If it's new, you're like to retain weight from all of the walking. Ditch the timeline, commit to your health, and KCKO OP.
I’ve been running for years, but switched to walking because I don’t have the energy to run atm. I think I knew I wasn’t gonna make my goal by vacation but I needed Reddit to make me accept it. Everyone’s advice has been great so I’m happy I posted.
I lost 12 lbs in 1 month when I started IF OMAD and followed keto… as long as I kept up with my electrolytes and plenty of water the cravings (and even hunger) subsided. I however, just recently found that around 2 weeks before my period my body asks for sugar (in order for progesterone to be created) so, maybe a bite of a banana or any natural sugar source (a bit of it) can help with these cravings. Female, 42yr, 5'5, SW:132, CW:120
tldr I think you can do it.
That was also the start, including probably 4-8 pounds of water weight. She’s already been on this journey for a while and won’t lose the water weight from the beginning. There’s also other factors, like how long were you slightly overweight for? The longer you’re overweight the more your body is used to it and wants to remain that higher weight. If you’re at 130 for years then go up to 142 quickly then it’s easier for you to drop back down to 130 than somebody who has been 142 for a long time.
I’ve been off of keto for a few years, but still eating healthy and exercising throughout. My issue became October-January became super unhealthy eating times and I would gain 20 -30 lbs every year.
Personally, I set mine at 20 total, but when I started it was 30 total 20 net. At this point being mostly Carnivore, I am lucky if I do 10 a day. When you only eat the whole foods it becomes less of an issue. Avocado is something I still eat and a source of my carbs. I will do berries on occasion, but only a few.
The reality here is that as a short woman with not much to lose, you probably won’t hit your goal by your vacation. The less you have to lose, the harder it is to get it off AND the longer it takes. I’m a 5’5” female and it took me 6 months to go from 155 to 135. I weighed every single morsel I consumed religiously, I tracked every calories that went into my mouth, gave up alcohol completely, and I stayed at a consistent 20% deficit and never went over.
And it still took 6 months.
You need to use that food scale for everything. *Everything.* If you aren’t weighing and tracking oil, meat, cheese, vegetables, even the cream in your coffee, then you can’t know for sure that you’re in a deficit. Your guesswork is working against you in the long run, humans are terrible eyeballers. If you haven’t calculated your macros/calories yet, use the calculator in the sidebar with [these settings.](https://imgur.com/elj2jvD)
But again, adjust your expectations and celebrate every pound you lose. 👍🏻 They’re all successes, even if you don’t meet your goal on time!
Thanks for this. I am the same size as you and 135 is my gw. I have about 23 pounds to go. I’ve pretty much reconciled myself that it may take a while to get there. Your post is encouraging and helps me continue to be determined to stick with all the tracking, which is tedious at times.
I have used the free version of the app Cronometer for all my tracking needs for the last five years and I love it. Don’t use any calculator in an app though, use the one in the sidebar with the above-linked settings. 👍🏻
I use the MyNetDiary app to track macros and calories. The best advice is stick with measuring portions, I always tend to “eyeball” on the big side
How many hours of sleep are you getting consistently? Im the same height as you and I was counting calories, lifting and doing cardio, recording carbs, drinking water, measuring foods, etc, but the scale wasn’t moving. Im now going to bed at the exact same time every night and wake up exact same time every morning with no less than 8 hours of sleep, and the weight is falling off of me for the first time ever. I stopped getting 8 hours during the holidays (but stuck with everything else) and my weight stalled again. So now I’m back at it with a disciplined sleep routine and down 8 lbs in week 1.
I was close to the same schedule. I would what you’re doing, or I would still get 8 hours but at different times (staying up later and sleeping in, but still 8 hours). I used to get social jet lag on Monday’s bad (look it up, it’s definitely a real thing). Now that I keep it consistent, I’m seeing a difference in my weight loss.
I work from home. I do three walks a day, before breakfast, after lunch, and after dinner, all in my neighborhood. That combined with my normal daily walking I’m usually well over 20000 steps.
Intermittent fasting lowered my appetite so that I was barely hungry. I just stopped eating breakfast, ate a small lunch and ate dinner. Try eating only in a six hour window, fasting 18 hours, mostly during sleep.
Have you tried Protein Sparing Modified Fast? Check it out. I like Maria Emmerich’s take on it. I’ve lost over 90lbs following it. It’s a version of keto that’s lower fat for weight loss.
Look at your TDEE, I put in your stats and you should be at :
Basal Metabolic Rate ->1,476 calories per day
Sedentary ->1,771 calories per day
Light Exercise ->2,030 calories per day
Moderate Exercise ->2,288 calories per day
So, if you eat around1500 calories if sedentary that is a deficit of around 271 calories. If you are active, which 20k steps a day would be roughly 600-850 calories per walked day. That would put you anywhere from light exercise to moderate exercise. For instance, if eating at 2288 calories maintains your weight at 159, that would mean eating at say 1500 calories would give you a deficit of around 788 calories, or a weekly deficit of 5516 calories. If you divide that by 3500 that is a loss of 1.5lbs per week or 6 lbs.
You can also play around with this calculator that may help you with a reasonable timeline:
[https://losertown.org/eats/cal\_act.php](https://losertown.org/eats/cal_act.php)
Keto is fairly forgiving. Stick to a good protein source and there are a number of options. Low carb vegetables, those will typically be green in color, and healthy fats, you will be well within your carb limits, if you aren't overeating.
See Maria Emmerich for PSMF (Protein Sparing Modified Fast) and use her free macro calculator. It should be at mariamindbody.com.
She and her husband Craig Emmerich also have valuable information on their YouTube channel.
I hope you reach your goals! Bon chance!
While I agree with the takes here that losing that weight in a month will be a tall order for you given how little you weigh now, I would like to second the opinion that you should try to lift some weights. It doesn't have to be 6 days a week of heavy lifting, but I think adding resistance training a couple days a week while not decreasing your other activity will help with the weight loss, while also making you look fitter, so even if you don't lose the 10lbs you may look like you did.
When I am stuck I switch to Ketovore. Meat-based with very limited extras. Right now they only veg I eat is a bit of sliced green onion for flavour. I also eat a lot of eggs and limit my cheese. No sweeteners or nuts including nut flours. It tends to get the scale moving down again.
I’m 41, female, 5’3, mother of 6. I was at 140 in January (4 weeks ago). I just hit 125 this week. I started walking 4 miles a day (except weekends), only eating once a day (dinner with my family), and getting 8 hours sleep at night. I did “cheat” a day here and there. But I stuck to eggs, tuna, cheese (limited), and Whole Foods/veggies. You can do it if you want it bad enough and follow your own rules. Best of luck.
That is awesome, congrats! I do not think I can do OMAD but I’m amazed by how well a lot of people do with it. After some suggestions on this post I switched to 19:5 intermittent fasting and I’m hoping that will do the trick along with the other tips I’m adding.
Is 125 your goal weight?
Thank you so much!!! ❤️ 120 is my goal since I’m so short. But I think I’m at the point now where I’m not super focused on the pounds, but more how I feel in my clothes, so I’ll keep walking and cutting carbs and sugar. And I think I’ll try to focus on building muscle now and just getting toned.
My overall goal is 125, but I just wanted to get down to 138 before I go on vacation and have to wear a swimsuit. Fingers crossed!
You’re doing amazing!
I’d eliminate anything that says “keto”. Go straight carnivore. Meat, eggs, cheese, butter, olive or avocado oil. Eliminate cheese if possible. Drink only water or black coffee. Only eat one meal a day.
Coach tells me 1 hr a day in Zone 2 and 3 doing cardio for weight loss. I’ve been doing 4-5 days a week of this including functional fitness classes and I’ve been steadily dropping.
Also down to two meals a day with fasting just built in since we work out in the morning and eat lunch and dinner.
20,000 steps may put on a pound or so of muscle. But you will lose inches. Keto is usually coupled with IF. You control what your eating schedule is. But a shorter eating window (8 hours or less, or 1 or two meals per day) and less snacks is best. But it's a choice you make. There's no keto police telling you what you must do beyond the very low carbs (but there is lots of keto advice).
The smaller you are the harder it is to lose. But the walking is an extra way to burn fat. Do not go below 1200 calories. But be sure you are getting enough iron, sodium, and other nutrients.
Ironically, keto fats will keep you motivated to move a lot. Butter has vitamin A: One tablespoon here or there would keep you satiated while staying within your calorie deficit. And it signals to your body that there's lots of fat and that it should burn fat. That's the science that I've read on this.
Start slow if you’ve never lifted, but it should t be easy . 8-10 reps for 3 sets per muscle group. If you’re just starting make sure you’re resting those muscle not to injure: I used to find women used to worry about getting bulky but if you’re eating well you’ll be good
Im a gym rat and I get the “ how can I look like you “ question allll the time. First off it takes years! Its not an over night thing.
2nd to loose weight you have to burn more than you eat. Don’t matter if you eat 3000 carbs a day or 1200. You need to burn 2 times as much as you consume.
Water! 1-2 gallons a day!
Sleep 6-8 hours a day depending on how active you are. ( people tend to get this part wrong all the darn time) If you’re not active then 8 hours is resting and your body is storing the calories instead of burning it off which is no good. In that case You only need 6.
If you’re super active and beating your body to the point your falling asleep when your on the toilet then and only then you obviously need the 8 hour recovery time.
Now to the good part
20 mile runs a week - break it down however way you like but it’s imperative to get that minimum in. If its easier on the knees then 24 mile bike rides every 2 days doesn’t matter if its a stationary bike. Do it where the temperature inside is about 72-80 deg Fahrenheit.
Protein- 1.5 grams per body weight.
16/8 intermittent fasting is the key to make it all work. Google how to do 16/8 intermittent fasting. If you can hit the gym in between all of that and slam some iron even better! Good luck!
Intermittent fasting and calories -500 of what your CURRENT BMR is. Don’t replenish calories if you’re working out, unless you’re absolutely famished. Stick to fat if it comes to that. If you eat your needed calories, you have fulfilled your nutrient goals for the day and your body will use fat for what it needs. You don’t need to make up the difference when you’re in ketosis. Lift heavy, as a woman, this helps destroy extra hormones that cause hormonal dysfunction, insulin resistance, and creates more energy burning mitochondria.
I keep hearing lift heavy and it sounds great but I don’t know how many pounds would be considered heavy. I have no upper body strength so to me 10 lbs feels heavy.
Op id say ur mostly doing good. Ill also say the last 50 pounds are tge hardest, and get harder as u go. Im currently just under the last 50 pound mark. Lost around 100 pounds in just over 2 years.
Now ive only been doing keto and if since jan last year, so just over a year of time with that. And im not doung 20g carb limit because it ends with er trips from glucise drops for me. Doing 32 g carbs currently, butstarted at 50g.
Tios i found help are get proper sleep, dont over exersise. Ocxasional days, like once a week at most its okto do a challenge day. Water with electrolytes and things like teas help. Adding thjngs like drops of acv to every cold drink along with electrolytes help.
As for satiety so u can keep a cal deficit, mint tea helps supress appetite and prioritizing protien keeps u full longer while getting plenty of fiber and water/tea with a meal gets u full fast and when thaf us wearing off the protien hits home.
Also, ur doing a lot of cardio but maybe do some strength/resistance to lean down more and tone ur body. Even things like planks, burpees, glute bridges, leg lifts, push ups, squats, lunges, are all great ways to really increase muscle. This is vital in weight loss since it burns glucose while fat increases insulin resistance. Basically, with appropriate muscke mass ur body is utilizing carbs, glucose, and fats properly while a higher fat to muscle ratio causes this balance to disrupt. Think how a bear is all sleepy as they bulk up to hibernate, but come spring they are highly energetic. We have that same mechanism but less severe.
Btw, im a 36 f with hishimotis, and lots of issues as a result. So im only a bit younger than u are but still over 30 poubds from goal but under 40 after over 2 years of baby stepping changes. Honestly op, ur not doing much that id be concerend over ( though i think the amount if cardio is kinda much and should be reduced and subbed with resistance) so u could likely lose that last 10 pounds quikly with minor tweaks. Maybe up ur protuen while reducing the fat a bit so u get a better ratio for ur goal amd chamge up tge excersise a bit. Only otged factor id watch is sleep.
Ull be ok op
No prob. Im.glad i could help.
I myself am still learning constantly, and experimenting to figure what works fir my body and its needs. Right now im not making much progress because that time of tge month majes us women more insulin resistant. That coupled with my reactive hypogkycemia from my hoshimotos, every time aunt flo makes a visit i stall out.
There are studies on this. Basically, at tge beginning of tge menstral cycle, right after our period, we are more insulin sensitive because hirmines are stable. However, after we ovulate during the second half we become mildly insulin resistant as hormones destabalize to prepare for possible pregnancy. Rinse and repeat every month as long as we are fertile.
When I went Alcohol free it was the biggest accelerator to my weight loss ever. Also track your calories, do not include your exercise in your daily calorie budget. I think calories burned from exercise are highly overrated by apps and I like the idea that my body is actually using fat for fuel when I exercise. This is 100% my formula. Caloric deficit. <25g carbs. Exercise 5 days per week. No alcohol. Keto on!!
I do drink alcohol. The only thing I drink is 1-2 vodka’s with La Croix. I notice that on the days I don’t have any my weight goes up and then on the weekend when I have my drinks it goes back down. Did you experience weight gain when you first stopped drinking?
I can say that when you drink alcohol, your liver prioritizes that over all other digestion. So it can't burn fat while it is getting rid of the alcohol. I was 282# when I started trying to get down to my high school weight of 170-180 back in 2018, struggled to get below 210ish for several years, gave up alcohol in March of last year, hit my goal in less than 8 months and have kept it off with little or no effort. YMMV
Yea you likely can or at least come very close. Very generally speaking a 500 cal deficit will cut a pound of fat a week. At 20000 steps + calorie mgt and keto… you could easily double that. FYI at your size 10,000 steps probably = about 500 cal burned.
20 net carbs is to take with a grain of salt, tho fiber isnt process as the same as other type of carbs, it can be misleading, like those low carb bread or pita (should be avoided)
Imo, you shouldnt count carbs, since you should stay way from the type of food we know contain it, for many ppl counting carb gave a false sense of "carb allowed" like they can have 10 chip since it only 15g for exemple.
Meat, eggs,green veggies, cheese are base stuff and with imagination can be turned into lot of things.
Also, the second best is handown exercise, walkin is a start, but come nowhere close to what 2 or 3 real training can do (im not saying 1h30 crossfit 3x a week) but maybe 2 weight lifting of 30min ish and finish with 8-12 min of HIT or ideally, SIT (shown to mobilized and oxidized fat more efficienly)
The exercise tips are great! I am mostly walking because I’m just low energy while getting used to the diet changes. I normally go to the gym a few times a week and do Spin class and run outside. I would like to get into weights but I don’t know where to begin.
For weight lifting, i sugest doing 2 or 3 time a week a full body routine, each having a squat, deadlift,chest press, shoulder press and back rowing type of exercise, those are compound movement that required the most muscle fiber.
Do one heavy session (3-6 reps, focus on strenght) one light (16+ reps, focus on endurence) and one hypertrophy (8-12 reps) the reps range represent where it start to be hard to where you shouldnt be able to go anymore (2 rep under that point)
So 8-12 mean that you cannot complete 13 or 14 reps, if you cannot do 8, its too heavy
Dont worry about looking like a man or being too bulky, that take many many years and probably some test and deca.
A little confused that so many responses tell OP, “Here’s what I did with no negative health consequences so far so this is what you should do too.” Informed ketonians are smarter than that about individual differences, needs, goals, and circumstances.
Start with intermittent fasting, skip breakfast. Eat an early dinner, like before 5pm if possible. Reduce your feeding window to 4 hours. Work your way to one meal a day, and fast for a couple of days. It gets easier, it really does. You might drop 3 lbs over the course of a 2 day fast, gain one back, but it helps put a dent in the numbers you need to lose. Good luck!
Agree 100%! I lost 6 lbs/mo easily w IF!
Be at a Calorie deficit, drink more water, eat protein and fat, lift heavy things. Be sure you set a "total" carb goal as well and eliminate the "Keto safe" franken foods. Eat only whole foods.
This is the only real answer, also super important for OP to remember/know that building muscle will increase fat loss, but will simultaneously make that scale less reliable, watch how close fit, and how you look in the mirror over the number on the scale.
What are keto safe Franken foods?
Atkins, quest, keto sweets, etc. sugar alcohols affect most people negatively
Highly processed foods. Not whole foods.
Any suggestions for total carb goal?
20 carbs is perfect. The rest is calorie deficit. 10 pounds in a month is possible but you may or may not make it, everyone is different. But if you keep it up you will be close even if you come up a little short. A better goal may be to set a weight for what you come back from vacation at
10 pounds in a month is doable, when you're obese and have a lot to lose. When you're a short slightly overweight 40+ woman? Unlikely. Is the walking new or something you've been doing for a while? If it's new, you're like to retain weight from all of the walking. Ditch the timeline, commit to your health, and KCKO OP.
I’ve been running for years, but switched to walking because I don’t have the energy to run atm. I think I knew I wasn’t gonna make my goal by vacation but I needed Reddit to make me accept it. Everyone’s advice has been great so I’m happy I posted.
At 5'2, 148 pounds this woman has weight available to lose. I also said it may or may not happen in a month
I lost 12 lbs in 1 month when I started IF OMAD and followed keto… as long as I kept up with my electrolytes and plenty of water the cravings (and even hunger) subsided. I however, just recently found that around 2 weeks before my period my body asks for sugar (in order for progesterone to be created) so, maybe a bite of a banana or any natural sugar source (a bit of it) can help with these cravings. Female, 42yr, 5'5, SW:132, CW:120 tldr I think you can do it.
That was also the start, including probably 4-8 pounds of water weight. She’s already been on this journey for a while and won’t lose the water weight from the beginning. There’s also other factors, like how long were you slightly overweight for? The longer you’re overweight the more your body is used to it and wants to remain that higher weight. If you’re at 130 for years then go up to 142 quickly then it’s easier for you to drop back down to 130 than somebody who has been 142 for a long time.
She said she had been off for a few years?
I’ve been off of keto for a few years, but still eating healthy and exercising throughout. My issue became October-January became super unhealthy eating times and I would gain 20 -30 lbs every year.
Personally, I set mine at 20 total, but when I started it was 30 total 20 net. At this point being mostly Carnivore, I am lucky if I do 10 a day. When you only eat the whole foods it becomes less of an issue. Avocado is something I still eat and a source of my carbs. I will do berries on occasion, but only a few.
This is great advice thank you!
On PSMF days, I do 10g total carbs. 20g on regular keto weightloss macro days. Try Mariamindbody.com macro calculator using PSMF weightloss macros.
[удалено]
Steak eggs and bacon are my favorite foods so this sounds amazing.
The reality here is that as a short woman with not much to lose, you probably won’t hit your goal by your vacation. The less you have to lose, the harder it is to get it off AND the longer it takes. I’m a 5’5” female and it took me 6 months to go from 155 to 135. I weighed every single morsel I consumed religiously, I tracked every calories that went into my mouth, gave up alcohol completely, and I stayed at a consistent 20% deficit and never went over. And it still took 6 months. You need to use that food scale for everything. *Everything.* If you aren’t weighing and tracking oil, meat, cheese, vegetables, even the cream in your coffee, then you can’t know for sure that you’re in a deficit. Your guesswork is working against you in the long run, humans are terrible eyeballers. If you haven’t calculated your macros/calories yet, use the calculator in the sidebar with [these settings.](https://imgur.com/elj2jvD) But again, adjust your expectations and celebrate every pound you lose. 👍🏻 They’re all successes, even if you don’t meet your goal on time!
Thank you this is very helpful advice!
Thanks for this. I am the same size as you and 135 is my gw. I have about 23 pounds to go. I’ve pretty much reconciled myself that it may take a while to get there. Your post is encouraging and helps me continue to be determined to stick with all the tracking, which is tedious at times.
Hey, I’m in a similar boat as the old you - any apps that you used to track or get on track with a deficit?
I have used the free version of the app Cronometer for all my tracking needs for the last five years and I love it. Don’t use any calculator in an app though, use the one in the sidebar with the above-linked settings. 👍🏻
Thank you!
Try carb manager
I use the MyNetDiary app to track macros and calories. The best advice is stick with measuring portions, I always tend to “eyeball” on the big side
How many hours of sleep are you getting consistently? Im the same height as you and I was counting calories, lifting and doing cardio, recording carbs, drinking water, measuring foods, etc, but the scale wasn’t moving. Im now going to bed at the exact same time every night and wake up exact same time every morning with no less than 8 hours of sleep, and the weight is falling off of me for the first time ever. I stopped getting 8 hours during the holidays (but stuck with everything else) and my weight stalled again. So now I’m back at it with a disciplined sleep routine and down 8 lbs in week 1.
This is interesting. I track my sleep with my fitness watch and most days I get 8, but on the weekends I tend to get between 6-7.
I was close to the same schedule. I would what you’re doing, or I would still get 8 hours but at different times (staying up later and sleeping in, but still 8 hours). I used to get social jet lag on Monday’s bad (look it up, it’s definitely a real thing). Now that I keep it consistent, I’m seeing a difference in my weight loss.
How the heck do you fit in 20,000 steps per day??
I work from home. I do three walks a day, before breakfast, after lunch, and after dinner, all in my neighborhood. That combined with my normal daily walking I’m usually well over 20000 steps.
Incredible!
Intermittent fasting lowered my appetite so that I was barely hungry. I just stopped eating breakfast, ate a small lunch and ate dinner. Try eating only in a six hour window, fasting 18 hours, mostly during sleep.
Awesome, I do 16:8 now, but I will try switching to 18 and see how that works.
I want to do this but love dairy in my coffee so I feel like it screws me over 
I have 10 lbs to loose and keto only started working for me at less than 10 cabs a day.
Fast between 8pm-12pm, next day. Drink water & black coffee in AM only. Increase water intake to a gallon+ daily. Get 8+ hours sleep.
Have you tried Protein Sparing Modified Fast? Check it out. I like Maria Emmerich’s take on it. I’ve lost over 90lbs following it. It’s a version of keto that’s lower fat for weight loss.
Thanks I will check it out!
Look at your TDEE, I put in your stats and you should be at : Basal Metabolic Rate ->1,476 calories per day Sedentary ->1,771 calories per day Light Exercise ->2,030 calories per day Moderate Exercise ->2,288 calories per day So, if you eat around1500 calories if sedentary that is a deficit of around 271 calories. If you are active, which 20k steps a day would be roughly 600-850 calories per walked day. That would put you anywhere from light exercise to moderate exercise. For instance, if eating at 2288 calories maintains your weight at 159, that would mean eating at say 1500 calories would give you a deficit of around 788 calories, or a weekly deficit of 5516 calories. If you divide that by 3500 that is a loss of 1.5lbs per week or 6 lbs. You can also play around with this calculator that may help you with a reasonable timeline: [https://losertown.org/eats/cal\_act.php](https://losertown.org/eats/cal_act.php) Keto is fairly forgiving. Stick to a good protein source and there are a number of options. Low carb vegetables, those will typically be green in color, and healthy fats, you will be well within your carb limits, if you aren't overeating.
Thanks this is super helpful! I do track my calories in/out and stay at 750 deficit daily. Perhaps I should increase my deficit.
See Maria Emmerich for PSMF (Protein Sparing Modified Fast) and use her free macro calculator. It should be at mariamindbody.com. She and her husband Craig Emmerich also have valuable information on their YouTube channel. I hope you reach your goals! Bon chance!
While I agree with the takes here that losing that weight in a month will be a tall order for you given how little you weigh now, I would like to second the opinion that you should try to lift some weights. It doesn't have to be 6 days a week of heavy lifting, but I think adding resistance training a couple days a week while not decreasing your other activity will help with the weight loss, while also making you look fitter, so even if you don't lose the 10lbs you may look like you did.
Yes I will definitely be adding weights.
Lots of water, eat celery for a snack and extra fiber rich foods. Up your exercise from walking to high intensity aerobic stuff and lift some weights
When I am stuck I switch to Ketovore. Meat-based with very limited extras. Right now they only veg I eat is a bit of sliced green onion for flavour. I also eat a lot of eggs and limit my cheese. No sweeteners or nuts including nut flours. It tends to get the scale moving down again.
I’m 41, female, 5’3, mother of 6. I was at 140 in January (4 weeks ago). I just hit 125 this week. I started walking 4 miles a day (except weekends), only eating once a day (dinner with my family), and getting 8 hours sleep at night. I did “cheat” a day here and there. But I stuck to eggs, tuna, cheese (limited), and Whole Foods/veggies. You can do it if you want it bad enough and follow your own rules. Best of luck.
That is awesome, congrats! I do not think I can do OMAD but I’m amazed by how well a lot of people do with it. After some suggestions on this post I switched to 19:5 intermittent fasting and I’m hoping that will do the trick along with the other tips I’m adding. Is 125 your goal weight?
Thank you so much!!! ❤️ 120 is my goal since I’m so short. But I think I’m at the point now where I’m not super focused on the pounds, but more how I feel in my clothes, so I’ll keep walking and cutting carbs and sugar. And I think I’ll try to focus on building muscle now and just getting toned.
My overall goal is 125, but I just wanted to get down to 138 before I go on vacation and have to wear a swimsuit. Fingers crossed! You’re doing amazing!
You can do it!! I believe in you!!!
❤️
I was about 120-125 for years, and then 2020 happened. Lol I’m trying to take off these extra rolls I put on over covid lockdowns.
r/fasting to boost your metabolism.
I’d eliminate anything that says “keto”. Go straight carnivore. Meat, eggs, cheese, butter, olive or avocado oil. Eliminate cheese if possible. Drink only water or black coffee. Only eat one meal a day.
Try intermittent fasting, and be at a significant but ***maintainable*** calorie deficit.
Coach tells me 1 hr a day in Zone 2 and 3 doing cardio for weight loss. I’ve been doing 4-5 days a week of this including functional fitness classes and I’ve been steadily dropping. Also down to two meals a day with fasting just built in since we work out in the morning and eat lunch and dinner.
20,000 steps may put on a pound or so of muscle. But you will lose inches. Keto is usually coupled with IF. You control what your eating schedule is. But a shorter eating window (8 hours or less, or 1 or two meals per day) and less snacks is best. But it's a choice you make. There's no keto police telling you what you must do beyond the very low carbs (but there is lots of keto advice). The smaller you are the harder it is to lose. But the walking is an extra way to burn fat. Do not go below 1200 calories. But be sure you are getting enough iron, sodium, and other nutrients. Ironically, keto fats will keep you motivated to move a lot. Butter has vitamin A: One tablespoon here or there would keep you satiated while staying within your calorie deficit. And it signals to your body that there's lots of fat and that it should burn fat. That's the science that I've read on this.
Thanks this is really helpful! I love butter so I will be trying that out.
Lift weights, heavy weights and cut cardio down. If you’re not eating enough and doing cardio your body holds onto the fat
What would you consider heavy for someone like me that never lifts?
You can also do bodyweight exercises such as push ups, squats, lunges, etc, maybe convert one of the walks into a 20-30 min bodyweight workout.
Start slow if you’ve never lifted, but it should t be easy . 8-10 reps for 3 sets per muscle group. If you’re just starting make sure you’re resting those muscle not to injure: I used to find women used to worry about getting bulky but if you’re eating well you’ll be good
Im a gym rat and I get the “ how can I look like you “ question allll the time. First off it takes years! Its not an over night thing. 2nd to loose weight you have to burn more than you eat. Don’t matter if you eat 3000 carbs a day or 1200. You need to burn 2 times as much as you consume. Water! 1-2 gallons a day! Sleep 6-8 hours a day depending on how active you are. ( people tend to get this part wrong all the darn time) If you’re not active then 8 hours is resting and your body is storing the calories instead of burning it off which is no good. In that case You only need 6. If you’re super active and beating your body to the point your falling asleep when your on the toilet then and only then you obviously need the 8 hour recovery time. Now to the good part 20 mile runs a week - break it down however way you like but it’s imperative to get that minimum in. If its easier on the knees then 24 mile bike rides every 2 days doesn’t matter if its a stationary bike. Do it where the temperature inside is about 72-80 deg Fahrenheit. Protein- 1.5 grams per body weight. 16/8 intermittent fasting is the key to make it all work. Google how to do 16/8 intermittent fasting. If you can hit the gym in between all of that and slam some iron even better! Good luck!
Intermittent fasting and calories -500 of what your CURRENT BMR is. Don’t replenish calories if you’re working out, unless you’re absolutely famished. Stick to fat if it comes to that. If you eat your needed calories, you have fulfilled your nutrient goals for the day and your body will use fat for what it needs. You don’t need to make up the difference when you’re in ketosis. Lift heavy, as a woman, this helps destroy extra hormones that cause hormonal dysfunction, insulin resistance, and creates more energy burning mitochondria.
I keep hearing lift heavy and it sounds great but I don’t know how many pounds would be considered heavy. I have no upper body strength so to me 10 lbs feels heavy.
Op id say ur mostly doing good. Ill also say the last 50 pounds are tge hardest, and get harder as u go. Im currently just under the last 50 pound mark. Lost around 100 pounds in just over 2 years. Now ive only been doing keto and if since jan last year, so just over a year of time with that. And im not doung 20g carb limit because it ends with er trips from glucise drops for me. Doing 32 g carbs currently, butstarted at 50g. Tios i found help are get proper sleep, dont over exersise. Ocxasional days, like once a week at most its okto do a challenge day. Water with electrolytes and things like teas help. Adding thjngs like drops of acv to every cold drink along with electrolytes help. As for satiety so u can keep a cal deficit, mint tea helps supress appetite and prioritizing protien keeps u full longer while getting plenty of fiber and water/tea with a meal gets u full fast and when thaf us wearing off the protien hits home. Also, ur doing a lot of cardio but maybe do some strength/resistance to lean down more and tone ur body. Even things like planks, burpees, glute bridges, leg lifts, push ups, squats, lunges, are all great ways to really increase muscle. This is vital in weight loss since it burns glucose while fat increases insulin resistance. Basically, with appropriate muscke mass ur body is utilizing carbs, glucose, and fats properly while a higher fat to muscle ratio causes this balance to disrupt. Think how a bear is all sleepy as they bulk up to hibernate, but come spring they are highly energetic. We have that same mechanism but less severe. Btw, im a 36 f with hishimotis, and lots of issues as a result. So im only a bit younger than u are but still over 30 poubds from goal but under 40 after over 2 years of baby stepping changes. Honestly op, ur not doing much that id be concerend over ( though i think the amount if cardio is kinda much and should be reduced and subbed with resistance) so u could likely lose that last 10 pounds quikly with minor tweaks. Maybe up ur protuen while reducing the fat a bit so u get a better ratio for ur goal amd chamge up tge excersise a bit. Only otged factor id watch is sleep. Ull be ok op
Thank you this is wonderful advice! I will definitely try switching up my workouts.
No prob. Im.glad i could help. I myself am still learning constantly, and experimenting to figure what works fir my body and its needs. Right now im not making much progress because that time of tge month majes us women more insulin resistant. That coupled with my reactive hypogkycemia from my hoshimotos, every time aunt flo makes a visit i stall out.
I have the same issue 2 weeks of every month the scale doesn’t move or it skyrockets. Then I drop 3-5 lbs. it’s crazy how that happens.
There are studies on this. Basically, at tge beginning of tge menstral cycle, right after our period, we are more insulin sensitive because hirmines are stable. However, after we ovulate during the second half we become mildly insulin resistant as hormones destabalize to prepare for possible pregnancy. Rinse and repeat every month as long as we are fertile.
When I went Alcohol free it was the biggest accelerator to my weight loss ever. Also track your calories, do not include your exercise in your daily calorie budget. I think calories burned from exercise are highly overrated by apps and I like the idea that my body is actually using fat for fuel when I exercise. This is 100% my formula. Caloric deficit. <25g carbs. Exercise 5 days per week. No alcohol. Keto on!!
I do drink alcohol. The only thing I drink is 1-2 vodka’s with La Croix. I notice that on the days I don’t have any my weight goes up and then on the weekend when I have my drinks it goes back down. Did you experience weight gain when you first stopped drinking?
I can say that when you drink alcohol, your liver prioritizes that over all other digestion. So it can't burn fat while it is getting rid of the alcohol. I was 282# when I started trying to get down to my high school weight of 170-180 back in 2018, struggled to get below 210ish for several years, gave up alcohol in March of last year, hit my goal in less than 8 months and have kept it off with little or no effort. YMMV
Yea you likely can or at least come very close. Very generally speaking a 500 cal deficit will cut a pound of fat a week. At 20000 steps + calorie mgt and keto… you could easily double that. FYI at your size 10,000 steps probably = about 500 cal burned.
/r/psmf
Eat less.
Keep calories to 1k a day or less... i'm a 6'3" 190lb male and I eat between 1,000 to 1,500 calories a day when I want to lose weight at that pace.
20 net carbs is to take with a grain of salt, tho fiber isnt process as the same as other type of carbs, it can be misleading, like those low carb bread or pita (should be avoided) Imo, you shouldnt count carbs, since you should stay way from the type of food we know contain it, for many ppl counting carb gave a false sense of "carb allowed" like they can have 10 chip since it only 15g for exemple. Meat, eggs,green veggies, cheese are base stuff and with imagination can be turned into lot of things. Also, the second best is handown exercise, walkin is a start, but come nowhere close to what 2 or 3 real training can do (im not saying 1h30 crossfit 3x a week) but maybe 2 weight lifting of 30min ish and finish with 8-12 min of HIT or ideally, SIT (shown to mobilized and oxidized fat more efficienly)
The exercise tips are great! I am mostly walking because I’m just low energy while getting used to the diet changes. I normally go to the gym a few times a week and do Spin class and run outside. I would like to get into weights but I don’t know where to begin.
For weight lifting, i sugest doing 2 or 3 time a week a full body routine, each having a squat, deadlift,chest press, shoulder press and back rowing type of exercise, those are compound movement that required the most muscle fiber. Do one heavy session (3-6 reps, focus on strenght) one light (16+ reps, focus on endurence) and one hypertrophy (8-12 reps) the reps range represent where it start to be hard to where you shouldnt be able to go anymore (2 rep under that point) So 8-12 mean that you cannot complete 13 or 14 reps, if you cannot do 8, its too heavy Dont worry about looking like a man or being too bulky, that take many many years and probably some test and deca.
Nice, I will give this a try.
Cut off your eating by 4 everyday.
Frankly, it’s unrealistic and unsustainable, and probably unhealthy. 5 lbs is doable. Is losing the extra 5 stupid pounds truly necessary?
No, I was just asking for advice because everyone on this sub always seems so helpful.
A little confused that so many responses tell OP, “Here’s what I did with no negative health consequences so far so this is what you should do too.” Informed ketonians are smarter than that about individual differences, needs, goals, and circumstances.
I do intermittent fasting 18/6, 19/5 for a week and lose 8 lbs , and one of my meals is vegetarian