Caityes's Journal, 21 May 20

If you know that you’ve done everything right...if you absolutely sure that you’ve paid your dues in full for that particular amount of time...then you should be happy coz you’ve probably gained muscle...you’ve been working out after all 

I have the same issue. Also used to follow extremely low carb eating plan. First week or two with great results. Then boom - scale got stuck and even move upwards. Mostly horizontally for weeks. So I started to eat what I want - but I try not to go over 1300 - 1400 calories. Plus excercise as often as possible - 30 mins. Then I suddenly dropped some weight again. I think I tend to eat more calories on lowcarb than Im suppose to! 

Maybe you aren’t drinking enough water. You can retain up to 2.5kgs of water when eating foods high in sodium and gluten products. If you are eating processed meats and bread. You do tend to hold on to more water. Up your water a bit and see if it helps. As it helps flush out salts and some research suggests it speeds up metabolism. 

Remember muscle weighs more than fat so maybe try and Compare photos of yourself to see the result. 

Gluttonchops is right. Took me a while to figure it out, if you do low carb you have to increase your water intake otherwise the body retains the water because of the high amount salt content proteins tend to have. 

I’d say shift your focus away from the scale and start using a measuring tape to see your progress. Weight fluctuates a lot for numerous reasons. But you can start experiencing your clothes having more of a looser fit or your jeans being more comfortable and loose (that’s still PROGRESS). You got this 💪🏼 

try cutting out sugar at all,eat enough protein and don't be hard on yourself 

Hey this is the most simple way and the most effective firstly in order to lose weight your body needs to be in a calorie deficit not carbohydrates deficit if you eat are in a deficit of 500 calories when you sleep you will lose weight. Make sure you measure your weight everyday when you wake up key is to check the scale during the same time and take the average of the entire week not just the day. Lastly maybe increase abit of the length of your workout try for an hour with steady cardio things like walks this actually burns about 400 calories per hour if your not used to it but around 800 once your muscles are more trained. The key here is the calories!!!!! Calorie deficit will help Majorly with weight loss!  

hey girl , keep going 💪 it is very hard to stay motivated. I struggled with the same problem. one thing that I learned with a programme I started a few weeks ago is that small workouts aren't going to help with stubborn fat or big progress. our bodies tend to get used to what we eat, but we need to make sure our energy expenditure is higher than our calorie intake. don't cut out carbs ! your body and brain need it for energy to function. just don't eat excess carbs and keep you meals in a caloric deficit to the energy you use in the day. exercise needs to be high intensity to burn stubborn fat  

Forget about counting carbs, count calories 

I'm sorry to hijack your post, I would like to ask something about Calories and calorie deficit. If it is recommended for me to eat 1600 calories a day, should I adjust them to 1200 to creat a calorie deficit?  

yes, try between 1000 and 1300 calories a day. one more thing i have noticed most people do not add to their daily calorie count is condiments, like cooking oil, butter, sauces, dressings etc. you must not forget to add you cooking oils. even try and cut oil out completely. 

Thanks all you guys are a huge help, been feeling very down about my weight lately but you guys have picked me up and renewed my motivation.  

Guys....sorry I have no idea how to post a new comment....I was diagnosed with PCOS & was told I was Insulin Resistance like 13 years ago....at that time my weight was 62kgs. I was told by my gynae I'm overweight & was put on Duromine together with Glucophage. No carbs allowed . I dropped to 52kgs. After the Duromine stopped my sleeping habits became very bad....cut a long story short...I'm 86kgs....my question is if I follow a 1200 calorie restricted diet can I still have carbs in that 1200 calorie diet....I cannot bant n completely cutting carbs makes me binge...what can I do...any ideas.... 

Hi ther BulayeM, yes you can still eat carbs, the only thing with carbs is they add up quickly towards you daily calorie intake (1200). the best thing you can do is to go for low dense calorie foods with high fiber and protein because that will keep you fuller for longer.