redgirl12_3's Journal, 03 April 2018

change your exercise routine...do something different...keep your body guessing...it could a number of factors...sleep deprivation, stress increases cortisol level.if u having cheat meals - what's the portion size and how often are u having a cheat meal? Cheat meals are essentially also something healthy example u wanna have chocolate then do dark chocolate but not the entire thing.if u want a cheat meal do it in the healthiest manner yet enjoyable considering portion size.a cheat doesn't mean have the entire pizza.have 2 slices but a pizza with protein rich toppings like mozzarella olives etc, healthy yet tasty. 

Jacknife15 I currently can’t exercise as much and as long as i want to due to a knee operation. My cheat meals aren’t unhealthy, i just let myself have more calories than I usually allow myself. I haven’t been sleeping well though, how big of a factor is sleep in weight loss? 

research cortisol, lot's of good quick videos on YouTube, it could be the reason you aren't sleeping well. cortisol is a stress hormone that causes the body to hold on to fat, it could be because of the operation that it's higher than normal. cut back on caffeine to start. good luck ❤❤ 

are your cheat meals maybe throwing you out of your calorie deficit for the week? Or are they within your calorie allotment. If they are, maybe try taking measurements. weight gain doesn't always equal fat gain 

What is your average energy intake per day? And your macros?  

I know what my trainer always told me, was that you'll have your bad days and good days.. Some days you're going to loose a lot of weight and other days you're going to gain again, whule other days you're going tk stand still.. Just don't ever loose hope😊 

Do Keto do get your body back into fat burning Ketosis 

There are lots of exercises that you can do seated that wont put strain on your knees. I would go into a week of eating healthy but not monitoring calories and training really hard. You will need to eat a fair amount of food in order to fuel the workouts. Eating and training will reduce stress and put u back into your routine. Spend two hours a day lifting weights. Minimal rest between sets. Keeping the rep range between 8 and 12 per set. You should be ridiculously sore. :D. you probably wont lose any weight in this time but your body composition will change dramatically which will further ease your stress levels. This also falls in line with my "follow process not chasing goals" ideology. If you stick to this routine you will feel better look good. you will basically be a warrior. Good luck. 

Sleep is really important for weight loss, Fat is our main energy source at rest, so our fat oxidizes when we rest between sets while exercising and of course, while we sleep. Sleep also lowers our ghrelin and boosts our leptin so not sleeping enough makes us vulnerable to uncontrollable hunger and unhealthy cravings. Make sure you get your 6 - 8 hours to avoid rolling back on your progress. Good luck and don't give up, If it was easy everyone would be doing it ;) 

I also think you should do kept - I lost 5.2 kg in my first week. 70% fat, 20% protein and 10% carbs - or somewhere around there as long as you do not have more than 50grams of carbs a day. You will not suffer on this diet. Food is good and filling. It really works. Have a look on youtube - Dr Berg - he talks about keto - https://www.youtube.com/user/drericberg123 

Sorry I mean KETO not KEPT. 

Thx, I’ll look into that