It’s common when you have dove head first into a keto lifestyle to lose weight quickly in the beginning, then to feel like the scale has come to a standstill. If you have stopped losing weight, you may have hit a plateau. Plateaus can be one of the most discouraging parts of this journey. frustrating. 

It’s like you start off feeling like you’re on top of the world because you’ve been losing weight steadily, your skin is clearing up, you’ve been sleeping better, you’ve joined a keto community, you’re meal prepping – and BOOM.

The scale starts staring at you with the same numbers on it!

It happens to the best of us, which is an entirely normal part of the process!

We are in a calorie deficit when we are in weight loss mode. This simply means we are burning or using more calories than we consume. During different stages of our keto journey, we must adjust our calorie intake to match our output. Our output will be linked to our current weight because smaller bodies require less energy to function throughout the day. This is how we stay healthy. 

So, you’ve hit a plateau; now what? 

There are 5 quick and easy fixes to this:

1. Re-calculate your calorie goals and macros. Your changing body will require less fuel, so ensure you use accurate weight to calculate your calorie goals and macros. Sometimes just being off by a few pounds can make a difference. Click here for my NEW macros video!
2. Track absolutely everything. One thing I know that prevented my own weight loss goals initially was not paying attention to something I thought held no weight. Things like drinks, a large handful of nuts, and not weighing my foods can quickly add up and prevent the scale from moving. 
3. Increase the amount, duration, or intensity of exercise. Our bodies get used to doing the same things every day. Light exercise can become almost meaningless in the weight loss department. All movement is good for your body, and any activity is good for your mental wellness. Still, when it comes to building muscle or burning fat – you’ll have to be ok with switching it up every now and again. And remember, weight training will allow your body to burn more fat while it rests and keeps your bones strong, so it’s a win/win!
4. Monitor your stress. Stress increases a hormone called Cortisol. Cortisol interrupts your ability to sleep soundly, and it causes your body to hold onto fat. Stress can cause a ton of other health-related issues. Caring for yourself is the key to a long, healthier life. You will never regret discovering new ways to reduce stress!
5. Intermittent fasting. Resting your metabolism and restarting with intermittent fasting is often enough to get a kick start on your goals again. Intermittent fasting can boost your metabolism into fat-burning mode again. I personally prefer the 8/16 fasting window – 8 hours to fuel my body, 16 hours to allow my metabolism to rest from digesting and burn fat as fuel! 

Whether one or all of these tips work for you, a plateau never has to be a reason to give up. Hitting a plateau just means you were doing the right thing for a while, and now that right thing has to be adjusted!

I hope this helps you to understand why your weight loss can plateau! Make sure you are a member of our ucanketo community for news, support, recipes, wins, and more!

Talk soon,

Amy XO

p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey 

p.p.s. Here is a blog on the Top 5 supplements I recommend for Keto