joescape's Journal, 17 January 2017

Good going on losing cm's! It means you're growing muscle if the scales are going up with this. 

The 5k is awesome! I've got a pretty busted up knee and can barely manage a 1.5 mile slow jog. Taking a look at your Food Diary, you're either not recording everything you eat OR you are eating way too little. Metabolism and calories are not a linear thing, ie. the less you eat, the more you lose. Eating as little as you are, per your diary, is (and may already have) had negative effects on your metabolism. It sounds crazy but you're going to have to eat closer to your BMR minus 20%. The ultra low calories will work for a while but then your body will adjust to them and become efficient at using JUST those calories and any time you have surplus, they'll get stored for later use. 

when you loose or gain 2 pounds don't keep that in mind it could be just water + what is in your gut I consider a loss/ gain when it is 5 pounds or more keep on the diet you will make it 

Go for the 5 km. Set yourself a simple schedule and get out running a little every other day. Start at 1 km. Then after a couple of weeks increase to 2 km. Then a couple of weeks increase again. You'll be at 5 km by mid-March. 

Love your attitude joescape. You made me sure you could do it. I too have kept my calories down and am gaining. Since I did not start this journey to lose weight , it has not been as depressing as in the past, just confusing . I have been counting carbs since last year and didn't realize I was losing weight until I started walking out of my shoes and slippers. Then I noticed that my watch was annoying because it was slip siding all over my wrist . The only scale we have is my husband 's and it is in kgs. So if I got on it and went to the net to find a conversion program. I was shocked. Early last year I weighed close to 330 lbs, I was down to around 297 or 288. I'm a professional dieter . I've always had to struggle for every ounce . So, now I am weighing myself weekly and not losing but sure I will . I think having a brain tumor removed has made a great difference in my mind set . No pun intended Until recently I have had chonor lower back pain . Couldn't walk more than a few feet . That has eased up, so now I can walk around the house and even go to the grocery store . I'll never do a marathon, but I'm thrilled just walking to the bathroom or the car. I hope to hear when you do the marathon as I'm sure you will . Thanks for putting all that optimism out the for all of us.  

dont get discouraged.. it could be water weight. Just keep at it ..  

DARN STRAIGHT running a 5K will be a victory! When I run, my only goal is to finish without coming in last place. Really, the only person I'm competing against is myself. Good luck on your goal, and let us know when you run that 5K!!! 

Great job on sticking to the plan. You'll get there if you do. Weight is the easiest indicator of progress toward health, but, don't weigh yourself every day with the expectation that constant progress will be seen every minute of every day; you should relax a bit and enjoy the ride. ~A lion takes two steps forward, then one step back to pounce.~ A lot of the day-to-day change in weight is related to how your body is processing food, sleep, and liquids. If you weigh yourself too freqently you'll only measure the change in where your body is at processing food, water, and eliminating it. Better is to weigh yourself once a week at the same date and time, my schedule is to weight myself on Saturday just after waking up before eating breakfast. 

Hey Joe I did a program called Couch25K which took me from not running at all to being able to run a 5K in 9 weeks. It starts you off slow and builds you up each week. It has an app that tells you when to walk or run and works with music players on your phone. Here's a link to the webpage if you would like to check it out http://www.coolrunning.com/engine/2/2_3/181.shtml  

Thanks ofdwolf. I appreciate the help. 

When exercising while losing weight, your weight will fluctuate on a daily basis. I suggest just weighing in once a week so you get a more accurate account. What diet plan are you following? Sounds a bit like paleo or LCHF maybe? Are you getting enough healthy fats? (avocados, coconut oil, olive oil, grass fed butter) 

Watch the veggies, most of my carbs come from veggies and I eat them sparingly. Also, be careful of artificial sweeteners. I found out the Stevia I was using was cut w/ maltodextrin which caused me a huge problem early on in my HFLC journey. After that, I've learned to enjoy my coffee black or with heavy whipping cream only. I have had a couple days where I had more veggies than usual, and I always end up feeling like crap afterwards. It could be just my metabolism and yours will process it ok, but again...carbs/sugars could be hiding in there and it doesn't take much to take your body out of keto. 

Thanks Rogers773, I'll keep an eye for that.  

Recent studies have shown the body reacts to all sweeteners the same. It's a built in reaction with our taste buds. So it really doesn't matter if you eat sugar or stevia or equal. As soon as your taste buds get a sweet signal your pancreas starts pumping insulin. Too much insulin and it gets stored as fat. Simply the way our bodies work.