How I Hit 80lbs Lost by Breaking a Plateau
How to Break a Weight Loss Plateau
Let’s start with what a plateau is: A stall in weight loss for longer than a couple months. A plateau or stall isn’t just a few days or weeks. Consistency with diet, movement, and balance is key and will pay off in the long run.
A few ways to break your plateau:
- Tracking: If you’re not already tracking your calories/ macros, this is where to start. You never really know just how much you’re consuming until you track it. You want to ensure you’re not over-eating but also not under-eating! Not consuming enough calories can cause your metabolism to slow and weight loss to stop!
- Fasting: While not required with any diet, it does help with inflammation, decreases insulin resistance, and is known to boost metabolism
- Movement: If you’re not already moving your body, this helps a lot! Not only beneficial for cardiovascular health, but allows you to build strength and increases endorphins (feel good vibes)!
- Adjust Your Macros: If you’re already tracking (yay) and you’ve seen some weight loss, re-calculate to ensure your calorie and macros are suited for your new weight, movement, etc.
Losing 80lbs with the Keto Diet
Tips and Tricks
Avoid Hair Loss with Keto
Keto, Fasting and Habit Stacking
Keto, Fasting and Habit Stacking
HEALTHY HAIR ON KETO ✨
Sometimes when switching to a Keto diet, hair loss can be a temporary side effect. A few reasons for this can be:
- Body adjusting to a new energy source
- Rapid weight loss
- Not enough calories
- Not enough protein
Other than ensuring I’m eating healthy fats and an adequate amount of protein, here are a few things I do to combat hair loss/ breakage:
- Vitamins (Biotin, Vitamin C, Vitamin A, Vitamin D3)
- Thermal Heat Protectant
- Leave In Conditioner
- Dry Shampoo (limit hair washing/ heat styling)
- Weekly repair mask
I also sleep on a silk pillowcase and use a boar bristle brush for additional measures.
Keto, Fasting and Habit Stacking
Keto, Fasting and Habit Stacking
Keto, Fasting and Habit Stacking
MY JOURNEY WITH KETO, FASTING, AND WORKOUTS
Weight loss with Keto was different than any other diet I tried. I did a lot of research before starting and I slowly established a strong foundation to build upon. For me, my Keto journey came in layers. I didn't start everything all at once. I work best when I'm not overwhelmed and have control over one task at a time. First, was focus on nutrition and tracking, then came becoming more active, then fasting.
By solidifying a familiarity with my eating habits, I was able to then add on things like work outs and eventually intermittent fasting.
⚖️ To get started, I used the Keto Connect Macro Calculator to set my macro goals. I revisited the calculator with every 20 lbs loss to adjust accordingly. I started (and continue) to use the free version of My Fitness Pal to track calories, net carbs, protein, and fat content.
🏃🏻♀️ My gym/ activities started with short 20 minute at-home workouts and walks around my neighbourhood. I was scared to go to the gym, but four months into my journey, I decided to take baby steps and incorporated cardio routines (elliptical, bike, treadmill). As the weight came off and my confidence/ comfort level grew, I started taking part in classes and lifting free weights.
⏰ After a year of seeing success with Keto, I began incorporating intermittent fasting with my longest fast being 36 hours. My typical routine is a 16:8 method (fasting from 7pm-11am). Although not necessary to the Keto process, it is something I am comfortable doing now.
I can't stress this enough... my journey will not look like yours. There are so many variables to weight loss; starting weight, activity level, metabolism, macro nutrient requirements, and the list goes on! Keto is not a quick fix but a lifelong commitment to getting and staying healthy.
How to Order Keto at Starbucks
Keto, Fasting and Habit Stacking
How to Order Keto at Starbucks
KETO AT STARBUCKS
I made an in-depth guide on How to Order Keto at Starbucks. Sometimes you need something quick to drink or eat on the go and Starbucks may be your closest option. Check out the blog post for easy, sugar free coffees or teas and low carb Starbucks meal options.
Favourite Keto Foods
My Go To Online Grocery Store
My Go To Online Grocery Store
My Go To Online Grocery Store
SwitchGrocery
Carnivore Snacks - Pork Rinds
Carnivore Snacks - Pork Rinds
Carnivore Snacks - Pork Rinds
Buster Rhino's