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Your Keto Journey #7 – The scale didn’t move!

scale and tape Capture

Good Morning Keto Friends.

Let’s talk about those weeks where you get on the scale, only to see that you haven’t lost any weight.

YES, this can feel exasperating!!!  You’ve cut back on your sugars and carbohydrates.  You’ve given up some of your favorite comfort foods. 

In fact, you are eating way different than you used to eat.  Much better.  And you are following the program!

Yet the pounds are not dropping the way they first did when you got on the Keto diet.

What’s a body to do?

Give up? NO!

Go back to eating the way you used to eat?  Never!

What then is the problem?  What can I do?

First, don’t lose hope.  If you are to achieve any goal in life – the first rule is: don’t give up.  Ever.  You are going to have to work through this.  You didn’t gain extra weight overnight, it went on gradually.  But the weight stuck with it and ended up on your body.  You need to do the same thing taking the weight off.  Stick with it.  Just because the scale didn’t change doesn’t mean that nothing happened.

Check to see if you are losing “inches” instead of pounds.  You may be losing inches and adding muscle.  Keep in mind that muscle weighs more than fat.  If that is happening to you, the scale might tell you that you aren’t losing any weight.

You can easily check this by measuring yourself or putting on clothes that used to fit snugly or not at all.  You can also ask someone who is close to you like a spouse, a parent, a sibling or good friend.  Often times we don’t notice small changes in ourselves the same way other people might because we see ourselves all the time.

Another good test is to look back and review what foods you consumed over the last week.

If you have a good memory – that’s great.  Otherwise, you might consider journaling about what you ate, what times of the day you ate, and what restaurants you visited.  When you record everything that you eat, you may be surprised to find that you actually ate more than you thought.  That doesn’t necessarily mean that you ate too many carbs.  If you eat enough fat to meet all your calorie needs for the day, this can also create no weight loss.  Your body didn’t need to burn any body fat because it didn’t need to.

Your Keto journey is not about being perfect.  You will have days when you may fall “out” of your Keto Zone.  When it happens, don’t condemn yourself for it.  An occasional day out of the zone is not going to stop you from achieving your goal.  You can jump right back on the program the next day.

Your Keto journey is about consistency, and being consistent will produce results!  Don’t let the scale or an off day stop your Keto journey.

Share your experiences – good, bad or ugly.

Scroll down and leave a comment.

Share this blog post with someone you love and care about!

I’m here for you.

Good Day, Good Week and Good Health to You All!

Kat Heil




© 2018 Kat Heil 2018 Kat Heil, LLC

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