NSV's but little weight loss

[SarahGrace]

I posted a similar post on the fb group, but this seems like a better place to post this. First, Whole30 has made me truly understand what I'd miss most in a Zomibe Apocalypse - coffee creamer. Most everything else (except wine), I can live without.

Anyways, I had a mix of NSV's and some weight loss from the end of my first whole30 last week. I've lost 5.5 total inches from my waist, arms, thighs, hips and chest. I no longer crave foods, I don't feel the urge to snack or binge eat, and I'm WAY more relaxed about eating in general. Finally, I've lost 3.2 pounds.

Here's the tough part - I'm really motivated by my NSV's, but I'm disappointed in what showed on the scale. I know all of the things - my clothes fit better, I feel better, etc. But there's still that sting of disappointment.

1. Has anyone else felt this way after their first round?

2. Did you see continued progress in your second round?

3. Do I just need to continue to complete Whole30s until I lose the weight I need to/change my body composition?

Any advice is appreciated!

[Bzh]

I didn't weigh before  the start of the whole 30 and haven't weighed since but I am certain that I have lost weight.  The scale has always depressed me as there are so many factors in what the number shows. After the 30 days I know for certain that my body has changed.  I have been off the strict version of whole 30 for about a week but today I decided that I would begin a repeat.  I loved the way I felt for those 30 days and am confident that I can do it again.  3.2 pounds is great that is more than 25 pounds in a year.  

[Hiker*Girl]

I'm on Day 75 and really frustrated with my lack of weight loss. I didn't focus on it during the first 30 days per the rules of the program, and I still haven't stepped on the scale, but I can tell by the way my clothes fit and just the way my body feels that I've lost very little. I need to lose about 20 pounds and am carrying excessive fat around my hips, thighs and a little on my belly. 
 

I, too, would like to know some strategies for healthy weight loss, even if it's slow, while continuing to follow this lifestyle.

[LovesFrance]

Same thing happened to me. I only lost 4 lbs. I was so disappointed. I actually cried at the scale because I felt like it was 8-10 lbs!!! BUT--and I can't quite figure this out--I fit into jeans that I didn't fit into even after I've lost more!!! Maybe it was a shift in body composition? 

I'd like to continue on the path of weight loss, but wonder how W30 suggests to do that within the plan because, you know, this isn't intended as a weight loss plan!

[ShannonM816]

@LovesFrance you just keep eating three template meals a day plus your pre- and post-workout meals. If you have weight to lose, it will continue to come off. It may not happen as fast as you'd like, but it will happen, and you'll be doing it in a way that is sustainable for life and is actually making you healthier.

[LovesFrance]

Thanks, Shannon. I'm hoping for that. Doing it the other way--the classic "dieting" way--seems to have messed up my metabolism and changed my body composition in a way that W30 seems to be straightening out. 

[becs]

Here's the thing about the scale - for those of us who want to lose weight (and I am definitely in that group), the point of losing weight is to be healthy, to look good, to improve at our sport of choice, etc. I will be completely honest and say that looking good/fitting into smaller clothes is my biggest goal, followed by improved runnning, and then by health (I know the order of importance should be reversed). The number on the scale is just one indicator of the progress we've made. If you're fitting into your smaller jeans, THAT should mean a hell of a lot more than what the scale tells you. We've all just been so conditioned to put the scale on a pedestal and ignore every other indication of improved health that our body is throwing at us.

I know this will be a struggle for me, too, when I finally step on the scale after my Whole30 next Friday. If it shows a small loss, I will be bummed, but I am committed to teaching myself not to care about the scale anymore. I am going to pay way more attention to everything else my body is telling me. I love this program, and I think if we follow it, do the reintros, and live a life of Food Freedom, our bodies will eventually find a healthy ideal as far as body weight (and everything else) goes.

[Puckertoe]

Chuck the scales. You "need" them too much like an addiction.

[adjk1229]

I haven't been on a scale since before starting my whole30. I didn't get on it at the end because I didn't care what it said. I lost 1.5 pants sizes (in between sizes right now) and looked better from my before an after pictures, but I'm in a rut. I have been done with my whole30 since May and haven't lost anymore. I feel stuck. I just posted on this myself in this forum. 

[jolong]

It's funny...I just finished my 3rd round of whole 30 a couple weeks ago and all along I told my friends and myself, " I don't really care if I lose weight this time as I just want to feel great".  But when all was said and done I lost 9 pounds, only to gain 2 pounds back just before Thanksgiving!  I started doing the Whole 30 back in January when I realized I needed to change my eating habits...red wine and Doritos were not cutting it!  I'm a 48 year old woman with a year into menopause and if I kept up that habit it was not going to be pretty!  Since I have started my first Whole 30 back in January I have lost at least 30 pounds and 2+ pant sizes.  The most important thing for me was changing my eating habits and I think I have done that.  I can now go to book club and don't feel obligated to eat a dessert...if it doesn't look worth it to me I will pass on that and just eat a snack that I brought along, like a boiled egg or an apple with almond butter. 

The increased energy has also helped benefit my workouts, and I even enjoy running now!  I just did my first 10K last month and signed up for a half marathon next year so hopefully that goes well. 

So my thought is...maybe the 2 pounds I gained back is where I actually should be...we will see!  I plan to do another Whole 30 towards the end of January and if my weight loss is minimal I know I am right where I should be, which is A-OK with me!  I really can't afford to keep buying all these new clothes!  LOL

I am curious about those of you that have minimal weight loss...do you have a regular exercise program that you stick with? 

 

[saraip]

@jolong I never actually weighed myself before or after my Whole30, probably because we don't actually have a scale.  I used to be obsessed with the numbers but I'm now a lot more relaxed about it.

I don't think I lost much weight with the Whole30 but I can definitely feel the difference.  My clothes fit so much better and my stomach is flat most of the time I feel confident in my fitted dresses again!  I'm always happy and positive!  There was even no guilt after murdering a 250g bag of chips - it was just so good!

I do have a workout routine - every week, I do 3 session of high intensity resistance training (30mins each), 2 T25 cardio sessions, and a light 2 hour hike over the weekend.

I plan to stick with Whole30 meals as much as possible and hope to see more results!

 

[Frank1203]

On ‎5‎/‎25‎/‎2016 at 7:20 PM, Hiker*Girl said:

I'm on Day 75 and really frustrated with my lack of weight loss. I didn't focus on it during the first 30 days per the rules of the program, and I still haven't stepped on the scale, but I can tell by the way my clothes fit and just the way my body feels that I've lost very little. I need to lose about 20 pounds and am carrying excessive fat around my hips, thighs and a little on my belly. 
 

I, too, would like to know some strategies for healthy weight loss, even if it's slow, while continuing to follow this lifestyle.

If you're looking more for weight loss you'd probably be better off following something like a Whole30-ish Ketogenic Diet (ie, keto with no processed foods). JMO. Whole30 is not a weight loss plan.

[Frank1203]

On ‎10‎/‎29‎/‎2016 at 10:29 AM, LovesFrance said:

Same thing happened to me. I only lost 4 lbs. I was so disappointed. I actually cried at the scale because I felt like it was 8-10 lbs!!! BUT--and I can't quite figure this out--I fit into jeans that I didn't fit into even after I've lost more!!! Maybe it was a shift in body composition? 

I'd like to continue on the path of weight loss, but wonder how W30 suggests to do that within the plan because, you know, this isn't intended as a weight loss plan!

Reduce your fruit, nut and starch intake.

[MeadowLily]

Listen to Shannon. She's speaking real truth up in here. 

Stick to the Whole 30 template without overrestriction, overresearching, overthinking and over the top everything. 

http://www.tuitnutrition.com/2016/12/ketogenic-diet-rant.html

Read this.^^^  

This is one of the best pieces I've read that busts the keto is that everything you've ever wanted lifestyle for weight loss and overall well-being for the rest of your life.

I've been around you know.  I've watched those who were tutored to go the keto route who've never been heard from again. They had a chance at finding their pathway to healing but it was usurped by more dieting and reducing themselves down to 80% fat, a smidge of protein and a ball of spinach greens.   

Shannon knows the way, all of the other mods do, too.  

[Frank1203]

That link is really just for people who don't do fine following a keto-diet, for whatever the reason (though I'd be surprised if they are really following a keto-diet if they don't feel great).

[jmcbn]

On 18/01/2017 at 6:03 PM, Frank1203 said:

I'd be surprised if they are really following a keto-diet if they don't feel great

MANY women don't do well on a ketogenic diet, no-one really knows yet the impact to the long term health of women, and there has been little to no research on it's impact on peri/meno/post-menopausal women.

Women NEED carbs at certain times of the month in a way that men don't, so yes, many men feel great on a keto diet (although I read a lot about insulin resistance in those coming off of it), but women are not men, and so many women don't.

[Frank1203]

On ‎1‎/‎18‎/‎2017 at 2:51 PM, jmcbn said:

MANY women don't do well on a ketogenic diet, no-one really knows yet the impact to the long term health of women, and there has been little to no research on it's impact on peri/meno/post-menopausal women.

Women NEED carbs at certain times of the month in a way that men don't, so yes, many men feel great on a keto diet (although I read a lot about insulin resistance in those coming off of it), but women are not men, and so many women don't.

I'd be really interested to read the science behind this concept. Your body is plenty capable of making glucose from fat. I'm honestly interested in reading this, I've never heard this before, citation?

[jmcbn]

1 hour ago, Frank1203 said:

I'd be really interested to read the science behind this concept. Your body is plenty capable of making glucose from fat. I'm honestly interested in reading this, I've never heard this before, citation?

I've no science to quote, just plenty of anecdotal evidence from women on these forums, & across the paleo-sphere (as well as those mentioned on blogs/podcasts etc from the big female names in Paleoland), who've suffered amenorrhea, hormonal imbalance & other adverse side effects as a result of keto. It's widely reported that a ketogenic diet plays havoc with menstruation - I believe it's to do with a female's reduction in leptin production in response to carb restriction in the same way that it does when calories are restricted.

[MeadowLily]

1 hour ago, Frank1203 said:

 

We have to part the waters here. I don't believe it's sustainable for more than a short season without diminishing returns.

Those I've known who've lost 100 lbs or more with keto have rebounded back with every single pound in a very short period of time. Some less than 6 months.   

[MeadowLily]

It triggered  food disorder and addiction. When they started eating they could not quit. Falling back into sugar and candy,potato chips, pizza and bread and every pound came back. Now, they're starting over. Some are trying to take it back off in the exact same way with the 80% fat/15/5 rule.

Less than 5% of dieters following any diet including keto can keep the weight off. It's only 7% for WLS patients.  If the stats backed up that keto works for an entire lifetime,  I would change my opinion.  

 

 

[Frank1203]

My guess is that the same thing will happen to whole30 people if they start eating that way again too. I'm in day 20 and I still have cravings, probably from the fruit, which I don't have on keto.

[jmcbn]

4 hours ago, Frank1203 said:

My guess is that the same thing will happen to whole30 people if they start eating that way again too. I'm in day 20 and I still have cravings, probably from the fruit, which I don't have on keto.

How much fruit are you eating though? The recommendation is for 1-2 fist sized servings per day - if you like - it should never push veg off of the plate. But if you're popping dates like they're going out of fashion, snacking on dried mango & trail mix, or starting your day off with banana & almond butter then you're definitely feeding a sugar dragon. It's probably one of the most common problems in the trouble shooting forum - that and under-eating.

How much fat are you eating? Because as you know fat will definitely help keep those cravings at bay....

It's definitely possible to eat this way long term (and even add in a number of off limit foods once your 30 days are up) and NOT suffer from daily cravings - provided your meals are composed effectively.

The main difference between this & keto being that once you've developed your own food plan there is no real restriction, because if you're doing it correctly you're eliminating  only those foods that don't sit well with your health - food that has consequences when you eat it.

With keto there is restriction. Always.

Don't get me wrong, I know that keto works for a lot of people. We have a few here who are huge fans, but for the most part they've eased their way into keto from paleo - and they're young, and fit & healthy. It's just not for everyone - and for the vast majority of people who have come here from a SAD diet it's much harder to sustain.

Why did you choose to come out of nutritional ketosis?

[Frank1203]

I'm maybe having a few dates and a banana a day, usually with a meal, also a bell red pepper a day and tomatoes a few times a week, occasionally a mango in a mango salsa, an apple, some grapes but those are once a week things so far.

It's hard not to get enough fat, my concern is getting too much since I'm eating all that sugar in the way of fruit. (ie fructose = sugar)

I'm sure that if I cut out fruit and potatoes I'd lose weight much faster but then I'm just doing keto.

The thing I like about keto is no portion control, if you eat keto properly the portion control takes care of itself. I can eat a 600 calorie meal on keto and not be hungry all day, the only reason I know to eat is my body gets weak. While eating potatoes and fruit I get hungrier much faster after a 600 calorie meal. To be honest, Whole30 seems so much more restrictive than keto, so I don't agree with you there.

I'm on day 20 and once I complete it I'll probably go back to cutting out all the sugars allowed on Whole30, ie go back to keto, it seems to work better for me.

It's just really surprising to me that there have been zero changes. Before this I was eating SAD for a few months (went a little wild over holidays). I expected to see some improvements from a SAD diet. I realize the whole30 isn't for everyone.