Maria Noles's Journal, 06 Mar 21

I recommend you to eat a lot (clean), work a lot. You can calculate your TDEE and set a calorie loss plan. If you have 100-200 gr loss per day, that will be perfect program for you, don't be impatient, and don't forget that, results are shown in the mirror not the scale, sorry for my language, English my second language. I hope that would be helpful 

I mean 100-200 calorie loss per day, not gram. Because 1 kilogram is about 7700 calories.  

If you want to eat a lot when will you are thin, you shouldn't decrease your meals but increase your efforts. So, you can add more muscles to burn more calories  

I did Keto two years ago and ended up with a fatty liver. Be careful ❣️. Keto meats have a lot of sodium (which retains water) so if your drinking a lot of water and holding sodium than you’re retaining that water weight. I’m not a professional...just my opinion 😊 

Thanks everyone for the helpful responses and encouragement!! Yes I am definitely rethinking Keto I just have to be very careful no matter what I always seem to gain when I introduce carbs. My calorie intake is no more than 2000 a day. 

To loose weight, limit your protein intake 6-8 oz daily Drink plenty of water 96oz a day is what I try to achieve Minimum of 2 cups of greens Minimize sugar and carbs To keep your lean mass try some BIAA’s I recently lost 20lbs following these guidelines...I am 42 

Hi Maria, It's pretty normal to not see a drop right away or hit a plateau. Small adjustments may help but it really just takes time. The most important thing is to have patience and trust that it will happen.  

Weight training 5 days/week is a lot! If it is serious training, you will get more benefit out of it if you take rest days--allow your muscles to recover and grow, which then will take more energy to sustain them. 2-3 days per week is plenty. I do 2 days per week, and am currently eating at a 500 calorie deficit (around 2600 calsday). I make sure to get .8 grams of protein per lb. of bodyweight, and prioritize carbs after that, especially on and around days I strength train. 

I too am struggling with no downward numbers, I just looked up BIAA's and teh only thing that came up was Brain Injury Association of America. I'm thinking that's not the thing to try.. What are BIAA"s? 

interment ing fasting along with a healthy diet. you know when you lift weights and build muscles it make you probably look like you gaining weight but muscles are heavy so don't look too much into that that can throw you off. 

IF would be good, I’ve been doing IF for couple of years now and that how I maintain myself. It takes time of getting use to it though, but ones your body get use to the same routine, it becomes like a normal routine. Don’t forget to also get yourself a little break, you have to have those cheat days and know when it’s time to stop. 

Isketchum, I’m with on the green tea, I won’t until 12 or even 1pm because that is still my fasting but green is the second liquid I consume before a meal. 

Turned the big 4-0 this year. been exercising almost every day for a hour, and lowering calories trying to do less carbs. Started in January, and FINALLY seeing some results. I was gaining muscle weight. Give yourself time and keep at it.  

try just doing weight training but dont do reps do times. For example instead of 20 squats squats for 3 mins for 5 sets. it may help.  

If you want excellent information on weight training, I suggest you follow Diablo. He knows what he's doing and has the body to prove it. As for your WOE, you may show an initial gain switching from Keto to CICO, but I am living proof that eating carbs does not keep you from losing weight. I eat a healthy, balanced diet and I don't count carbs, I count calories. While I have not been following my plan for the last few months, I've lost over 85 pounds while eating an unrestricted diet, just counting calories (I eat 1500-1600 calories per day, but exercise only moderately). The bottom line to losing weight is eating fewer calories than you burn, no matter which WOE you choose to fo!low. Good luck on your journey. 

Here's a great article. It helped me understand how the body works when we start trying to lose. Its good if you can excuse the potty mouth. https://medium.com/@physiqonomics/8-reasons-your-not-losing-fat-in-a-calorie-deficit-908f07e4edee 

my advice to watch this video https://shrinke.me/wuXDL 

I’m mid 50s and strict keto also - I found that cardio caused me weight gain I cut back on heavy cardio - I do yoga and weight lifting twice week - I turned cardio into fast walk and biking -I stopped HIIT guess my body wanted a rest- I also did an elimination diet and it was tough but taught me sugar and gluten were also my bodies enemies. I still fluctuate a few pounds monthly but once I learned what my body wanted it’s become easier- hope this helps! 

don't click the shrinkme link. it's spam and dangerous. my advice is if your doing weights and cardio don't look at weight too closely. that's a ton of work and makes the scale go crazy. my weight fluctuates 5# a day some days. sore muscles hold water. also take your time. small changes not huge ones. I'm up 8 pounds from March of last year but my body fat is about the same. focus more on look and feel. the scale is a tool but doesn't tell you what you've lost. just that you've lost. and please don't decrease protein as suggested. yes you'll lose. but lean mass takes more calories to maintain making your body more effecient. I'm at the extreme end of protein but as we age we need more to maintain muscle. I also agree with shirfleur follow diablo360x and davidsprincess. they're pics speak for themselves. excellent information from them. btw I'm 43 and my body is in better shape than my 20s when I lifted 5 days a week.  

Starting from your good intention. Well i would like to share my advice so you can watch this video https://shrinke.me/vIGtZ8 . If you click this link video it's not dangerous but worth it to try. I believe your dream come true..