KonstantinaChry님의 저널, 2016년 08월 30일

Your body is under shock and is trying to retain everything up your calories by 200 and you will lose some weight within a week or 2 

Do you think so? Wont´t I gain even more weight? 

check your salt intake too... 

ohh the salt too?? I already feel I have given up everything this summer... I´m giving so much efford. I didn´t weigh in all the week, so that I wouldn´t be disappointed. but I expected t be at least 100 gr. lighter.... :) 

ohh the salt too?? I already feel I have given up everything this summer... I´m giving so much efford. I didn´t weigh in all the week, so that I wouldn´t be disappointed. but I expected t be at least 100 gr. lighter.... :) 

You are doing a lot of exercising and so you will be putting on muscle... muscle is heavier than fat and in the short term may be cancelling out your weight loss so don't lose hope :)  

It sounds like you are basically doing a LC diet, is this correct? Perhaps look into LCHF or Keto. The one thing about that WOE is you will not be hungry. Maybe just need some tweaking.... 

Try a lot more fiber. I fill up considerably on fresh spinach and mixed greens with Walden farms calorie free dressing, and I don't always need anything else to eat. Sometimes I put a serving of walnuts, cranberries and an egg or 3oz. of grilled or baked chicken in the salad-you can use balsamic vinegar. Also, make sure you weigh yourself at the same time of day with the same cloths every day. First thing in the morning is best, after you pee before you drink or eat is best. 

Only GOOD fats, protein constipates you to a certain degree, take away starches and root vegetables, limit fruits 

And I DO agree with Ollie about Keto 

I feel your angst...same thing happened to me...but I am not giving up...the scale will move down...and the tape measure will shrink!  

Just an idea...maybe sneak a little HIIT exercise into your routine. I did that a few weeks ago and the scales finally started moving. 

be patient - keep it simple - maintain caloric intake - no sugar (it is everywhere) 

I follow the Wheat Belly way of eating. It is low carb, high fat, no grains or sugar. And we do not count calories. If you are hungry you need to eat! Don't fear eating healthy fats. Also, try drinking more water when you do feel hungry as sometimes that is all you need. But if hunger still persists, then eat.  

In my honest opinion, I believe low cal diets don't work. Look into Trim Healthy Mama. I lost 45lbs on it in around 5 months. I never exercised. Also, look up Gary Taubes. He is a genius with nutrition. To much emphasis is placed on calories, when they don't matter as much as people think.  

are you under a lot of stress? 

Also remember that as you begin to lose fat, especially if you are working out, you could be gaining some muscle.  

fat cells are smart, when they loose fat they don't shrink right away they just get a void spot, they try to add fat to make up the void, if your not eating the fat the cells want then they add water instead. The scale can not tell you how much of your weight is water or fat only a total. Water dissipates much faster than fat and then the cell structure changes. Just because the scale says you went up in weight does not mean that your diet or lifestyle change is ineffective or effective. DO NOT GIVE IN your body is trying to fool you. 

Healthy fats include avocado, coconut oil, real butter, animal fats etc. No canola, vegetable oil or hydrogenated crap. It sounds crazy, but if you consume 75% healthy fats, 20% protein, and only 5% net carbs, you WILL lose weight. A lot of people on my Facebook group make Bullet Proof Coffee. They add butter and coconut oil to their coffee for breakfast. It has never been proven that eating fat makes you fat or causes high cholesterol. My blood work was fantastic even though I am still considered obese. My doctor does not understand this way of eating and I resorted back to eating more "normal". In which I have regained 25#. Not only did I gain weight again but my migraines and joint pains returned. So I know I'm on the right path with Wheat Belly.  

Don't get discouraged, and don't give up! You have lost almost 10 lb. in just over a month, and that is not bad at all. You will have a slight gain now and then, and sometimes you just weigh in at the wrong time. That's one reason why I weigh every day, but only record once a week. Often I will see a drop, drop, gain, drop, drop. I don't record my drop until it has been consistent for a few days, so I know it's not just the scale, or Mother Nature, fooling with me. Keep at it, and think positive!!