The scale is stuck. 

It’s not going down. 

Maybe it’s even gone back up a little. 

You’ve been diligent with your keto diet – so what gives?

There are numerous reasons for weight loss stalls.  Hormones, age, gender, what you’re eating, and stress levels can all play a part.

In the first few weeks of living the keto lifestyle, this first plateau is probably because you’re no longer retaining water. Carbs retain more water than necessary, causing bloating and extra weight. 

Simple ways to push through a weightloss stall:

Track Macros AND Calories

Do you track your macros, if not – you should. There are some great free tracking apps out there, like…

  • MyFitnessPal
  • CarbManager
  • MyMacros

A tracking app keeps you in check and your macros properly balanced. 

There’s a common misconception that calories don’t matter on a keto diet. If you’re eating keto to lose weight, calories matter! If you consume more calories than you burn in a day, you won’t lose weight. Here’s a great Keto Calculator to find out what your calorie intake and macros should be. 

Don’t forget the protein

Protein plays an important role in your weight loss. 

Getting enough protein can:

  • Boost metabolism
  • Burn fat 
  • Balance hormone levels
  • Strengthen your immune system
  • Build muscle
  • Help you feel full

When it comes to protein from meat, grass-fed is always best. Use that macro tracker to make sure you’re getting enough protein, it may just be the boost you need to get that scale moving again. 

Fasting

Intermittent fasting is a great way to wake up a snoozing scale. Starting a fasting routine is easier than you think, especially since you can count your sleeping hours as fasting hours! 

Say you finish dinner at 7PM, skip the evening snack, and have breakfast at 7AM – Congratulations, you just did a 12 hour fast! It’s that simple. 

Aim for 16:8 – that’s 16 hours of fasting, then eat in an 8-hour window. 

Drink lots of water during your fast to boost your metabolism. If you don’t function without your morning coffee, no problem! You can still have coffee or tea during your fast, just skip the extra add-ins.

Work Out (More)

Your body may just need more movement to bust out of its stall. 

If you already workout, try changing up your routine. Your body can handle more than before you started keto. Maybe this stall is your body telling you it’s ready for more!

If exercise sounds like a four-letter word to you, there are still ways to get your body on board for weight loss. 

Move more than you do now, it can be as little as a walk around the block or parking farther from the store entrance. Any extra activity is going to be beneficial!

There’s a workout video for every fitness level online! Here are some ideas to get you moving:

  • Yoga
  • HIIT (High Intensity Interval Training)
  • Aerobics
  • Toning 
  • Low impact workouts
  • Zumba
  • Dance
  • Pilates
  • Even One-Minute workouts

Don’t get discouraged, you’ve come this far! Get that scale moving by trying any – or all – of these tips. 

And remember, your success on keto is between you and your body, not you and your scale. Just because the scale is being stubborn doesn’t mean your body isn’t still working on it.