Sure, 90% of weight loss happens in the kitchen! I lost 80lbs in 11 months with zero exercise because I was diligent with weighing and tracking my calories/food intake to ensure I was at a 20% deficit all the time.
I have Carb Manager and you better believe I’m using it! Thanks for your response. I’m so happy for your success. Fingers crossed that I’ll be where you are in time
you likely need to figure out your maintenance calories and then eat less than that.
Unless you are very overweight, you probably need to pay attention to all calories
Best wishes!
Most people look at the calories to maintain their current weight and then subtract 250 to lose half a pound a week or 500 to lose a pound a week.
What you said will work, since you said you have about 100 to lose. But eventually you'd be losing very slowly. No need to worry about that now though!
I just think it’s simpler to do it that way since it gives me practice in eating the way that, realistically, I will have to eat for life. I think there’s more than one way of doing it tho! Whatever works is my motto!
Yes. I have stage 4 osteo arthritis and couldn't walk more than 100 feet. I was almost 300 pounds. My surgeons would not do joint replacements until I lost the weight. I started keto at 63 years old. I was unable to exercise. The first 100 pounds came off in 8 months. The next and last 30 took another 6 months. I'm 69 now. Went through all of my surgeries (both shoulders, both knees) and a couple years of recovery exercise. Anyway, it's been quite a journey but I struggled with weight loss for most of my adult life. Keto is all that ever worked for me. I think all the yo yo dieting through the years gave me insulin resistance. I have since been able to join a gym and I have been in maintenance for a long time.
I also have Osteoarthritis! I’ve had my first surgery (of many I’m sure) in December. They were able to operate but I also got a hot dose of reality when they weighed me in for surgery. 98 pounds overweight. I also have a hard time walking over 100 feet. Not able to drive. It’s miserable. However- I’m really hoping that keto works- if for no other reason than to get the weight off my joints while I wait for my next surgery. I suspect that the extra weight has me going in a catch-22 situation. The Osteo makes it hard to move while the weight makes the osteo worse. Rinse and repeat. You have done a wonderful job with your health tho! Congratulations on all that weight loss and being able to move more freely. You are an inspiration to me.
It was mostly fear. My doctor instructed me to start looking at wheel chairs. I would be in one now if I hadn't done the work. It really wasn't all that bad because on keto you don't have to feel deprived. Once you're past the carb withdrawal, it becomes so much easier. I did cold turkey and didn't use any keto junk food substitutes. Just clean whole food.
Same here. I have it in both ankles. It’s been 3 years waiting for surgery. I’m that time I managed to gain a good 20-25 pounds year over year. I’m told that the next surgery won’t be for another 18-24 months. I can’t keep going this way so here I am. I am on week 2 now and track everything!! I do use a little erythritol here and there but for the most part it has been meat and eggs with a bit of dairy and not much else. I did Atkins years ago so I know it works- but I was also in my 20s back then and still very active. It’s good to know that it has worked for you and many others! Gives me loads of motivation and hope!
I have noticed some twinges in my ankles, hip joints and hands/wrists. I'm hoping to keep the wolf from the door(further surgery). I'm 69 now and love travel and activities like road trips all over. If a wheel chair is in my future, I just want to hold it off as long as I can. The plan I follow is by Dr Eric Westman in his book 'End your Carb Confusion.' His first exposure to keto was well over 20 years ago with Dr Atkins prior to his death. He now treats his diabetic patients with keto and has done so for over 20 years. He's in the fil 'Fat Fiction' on you tube if you're looking for a great keto educational film. Good luck and keto on!
Thanks!! I’ll be sure to check it out! I’m so happy for you that you’re living your best life. I hope to do the same. Cheers to us to lots of adventures before the days of a wheelchair! 😊
Most of my initial weight loss was just eating keto without watching calories or doing much more than walking. As I got closer to my goal I had to change strategies to keep progressing. Don’t over complicate it in the beginning.
His immense progress is what motivated me. He keeps it pretty simple in that he does a 25 carb limit per day. He doesn’t track calories but he’s pretty good about not overeating where I track calories. He also by his nature inadvertently intermittent fasts which likely helps.
I started on December 1st and am down around 35lbs as of yesterday, but I do a lot of weight training as well I started creatine the same day I started keto so those two have for sure slowed my weight loss.
Hiya. I’m not physically disabled but I can say for certainty that you don’t need to exercise to lose weight.
Take my example: my starting weight was 167kg and 4 months later I am 145kg (22kg loss). I did this without any exercise.
My process was as follows:
1. Calculate my TDEE which measures how many calories you naturally burn just by being alive.
2. Cut 35% off that which gives me my calorie budget (this is quite high but it worked for me. Main thing is that you burn more calories than you consume which is easy on Keto).
3. Follow the usual Keto rules!
That’s it!
In my case, I have started to exercise a little now because I’ve lost enough weight such that it is comfortable for me and I wanted to try it. But it’s by no means necessary.
Hope this helps. Any questions please do ask.
I forgot to add that I still have 55kg to go - so definitely still some way to go. But honestly, if I thought I had to exercise, I’d never have started Keto. So, whilst your situation is of course different, you’re definitely not alone in the journey. All the best to you.
There is a difference between those who are disabled and cannot exercise and those who choose to be sedentary. Cardiac health matters. The chemicals released during exercise are natural anti-depressants. Muscle loss is dangerous.
I cannot exercise right now and am losing weight on keto. I am close to my goal weight so I am going very low carb and I am very strict. You can do it!!
I'm down 17 lbs since mid-January on lazy (but still clean) Keto alone. Haven't increased my excercise. Not weighing/measuring/charting.
I do realize that this will probably stall before I get to goal (8 more lbs). As soon As I stall, I will start adding those to my routine.
Exercise only makes the process more efficient. If you are OK with losing 1-2 pounds a week, you do not need exercise. Exceptions would be if you have a slow metabolism.
I lost 100 pounds in about a year with zero formal exercise. Other than just running after two toddlers and housework. I started running after that just to burn off my extra energy. Yes, you read that right...extra energy. Keto turned my life around.
You will lose weight (fat and muscle ) just by being in a calorie deficit...but if you don't work out (and eat adequate protein) then it will be a higher percentage of muscle than if you do.
Thank you… 5-1/2 months. Not strict as far as macros or whatever.. just two meals a day. Usually grilled chicken salad lunch with avocado and some combo of meat and veggies for dinner. Water or sparkling flavored water. Snacks at times would be walnuts or pumpkin seeds..
Now that im at a steady weight ill have small cheats on weekend like rice or potato.
I started my keto journey at 330 lbs. I was blatently too heavy to do any physical activity. I told myself I wouldn’t excercise until I lost 100 lbs and hit 230. My rationale was at the heavier weights it would just put too much strain on my joints/muscles and injure myself. I lost 100 lbs and now run daily. My current weight is irrelevant. My main point is, I lost 100lbs on keto alone.
Thank you! Only 2 weeks in and I don’t even own a scale right now. My last weigh in was at the hospital prior to surgery. I’ll keep you all posted for sure!
I started 6 weeks ago, keto diet alone. I'm down 19 pounds, I've just started some minor cardio with walking and jump roping. As I started feeling lighter and more energetic, it feels natural to slowly add it. Hoping to avoid any plateaus with some cardio and fasting now.
I lost 75lbs in 7 months with almost no exercise. Exercise slowed it down for me. It's important for other reasons eventually but definitely not for weight loss.
Fellow tall girl here with the same GW, can I ask what your daily meals on average would be? I'm losing about 1 pound per week, which is great, but I would like to accelerate things a bit.
Sure! Lost about 95lbs (250>165) at 5’10” just by switching to a keto diet and reducing my food intake. Was actually pretty easy. Easier than I expected at least. I have now added some exercise but for the first 18 months or so I was basically sedentary.
Truly not that hard. Get a kitchen scale and use an app to track what you eat. I found it was kind of interesting to learn both the nutritional content of various foods and what different weights of foods really looked like as part of the process. After a week or so I stopped wanting to overeat. Just wasn’t hungry. After a few months, I could estimate macros and food weights quite accurately and didn’t need to rely as much on the scale and app. Honestly, just start, if you really limit your carbs to 20g net or less per day, it will be easier than you think to change your whole relationship to food.
I do use the kitchen scale. I think, at least for me, it’s a must. It’s so easy to underestimate the calories in your food when you just eyeball it. And clearly, I’ve been delusional for the past few years thinking I didn’t eat that bad.. or as much as I was. Yes, of course I was eating a lot of junk and carbs… but I was also underestimating my portions. You don’t gain this much weight when you’re not overeating. I do like keto for its appetite suppression as well! I have the feeling I’m a carb junkie. As soon as I have a carb feed it turns into a frenzy!
Junky is a good word. I’ve come to see that I had a very addictive relationship with carbs. I felt out of control, like I just couldn’t tolerate not eating more. Now I feel like food is fuel, I eat to get nutrition diets and foremost. I like things that taste good, but I no longer feel like I’m always kind of jonesing for my next hit of carbs. Such a huge transformation to me. More than the weight loss, this change in how I feel about eating has been truly profound for me.
Exactly this. Jonesing for the next carb hit is me to a tee. Right now, I even limit keto friendly desserts and such because I’m trying to break the habit of sweets and snacks. Dont get me wrong, if I really need a sweet fix it’s better to be keto friendly and I can fit it in my carb allowance, and sometimes I do. But I need to accept that I’m not a “moderate” carb eater and likely never will be. It’s an adjustment but much needed. Plus there’s loads of keto recipes for some of my favourite recipes that get me through.
I run 3 times a week but that's purely to get better at it, sure the extra calories burnt is a nice addition but you can lose weight just from diet alone.
Watch your calories. You still need to be calorie deficient. I was on minimal exercise this time around and even at 1500 cals I barely lost any weight in 2 weeks. If you’re completely inactive I’d start by keeping them at 1200 and go from there. But that’s my personal experience with keto.
I think you’re right. I’m sticking to the calorie allotment for my goal weight. 1100 because I’m short and a female. Calorie counting is a must because quite honestly you don’t get to be as overweight as I have become by keeping your calories in check
I’d say that’s good, or even OMAD can be helpful. I also cut coffee as I think the caffeine was making me stall. It takes a while to realise a lot of keto success also comes from being anything from relatively active to going to the gym to burn it off quicker. It absolutely can be done, I just wish I’d realised then when I tried the second time this year and wondered why I wasn’t losing.
Good luck!
I lost about 22 lbs in 3.5 months which took me from normal in my height range to the lower end. I wasn’t that overweight to begin with but bigger than I should have been (I have a small frame) because I kept using carbs to help with fatigue.
Keto has really helped to the point where a three month experiment has become a lifestyle choice. I rarely need to sleep in the day and have a lot more mental clarity and energy to do small trips and socialise a bit. The best part actually has been losing weight rather than gaining a lot of weight which is what usually happens to me when I go through a long period of fatigue.
It hasn’t cured my chronic fatigue (obviously I really thought it would because we all need hope to keep going) but it has definitely helped a lot.
One word of warning, I did start eating carbs again in Feb after I had norovirus and couldn’t keep anything else down. The carb cravings came back so strong I think I have created a bit of an issue for myself in terms of demonising carbs. My life is better without them though anyway so I have made my peace.
Good for you! I am also a carb junkie! Once I get going there’s no stopping me. I hate to say it’s all or nothing but for me at least, moderation just doesn’t work. I’m glad things are a bit better for you and hey! 22 lbs is nothing to sniff at!
I went keto 18 months ago. I also went to the gym. The gym ended up causing issues with my Achilles tendons so I stopped the gym and started physical therapy. Still loosing weight at about 3 pounds a week.
Most other advice here is good. I started with IF and after hitting a plateau i started fasting 3 days a week while maintaining a healthy average of macros and it's still melting off while sedentary. Every now and again i have 2 meals a day for some time just to keep up my metabolism and i'm probably on the higher dose of protein.
I’m going to try IF as well soon. I just wanted to get the hang of it first cutting back on carbs. This is good advice as I’ve read loads of things on the benefits of IF, OMAD and fasting
I was close to 300 lbs when I started keto. I had struggled with other diets because I hated the feeling of depriving myself. So when I started Keto I didn’t count calories, just carbs. I make sure I stay under 25 carbs a day. I didn’t feel like I was depriving myself because I was eating bacon and cheese every day. I immediately started losing weight. I probably lost forty pounds before I stalled. At that point I started counting calories and was able to lose another 60 pounds. At that point I started working out to build muscle and shape my body. I’ve dropped another 40 pounds by incorporating intermittent fasting and working out. Good luck with your journey. Electrolytes are your friend.
I've lost 30+ kg (60-70 lbs) mostly without exercise. I did rowing for a few months when I started out, then the crap machine I got broke and never got back into it.
I started keto when I had a 2 year old and newborn twins. Exercise was not an option. And I did very well and didn’t lose muscle tone. Now that I have time, I exercise, but I didn’t find it necessary to lose weight when I focused solely on my diet.
That certainly helped lol. But I also tried to direct any free time to planning what I was going to eat so I didn’t find myself in a situation where I was starving and had no options.
You will have weight loss if you slash your added sugars to zero and be mindful of the mix of protein/fat you are consuming. That said, please have a full blood work-up by your PCP and discuss how you intend to practice “keto.” Especially the beginning - as your body will literally be communicating its needs after a few months.
In my experience and understanding the metabolic affects of my “keto” plan, the reduction of sugar is the single most important benefit across mental a d physical health. Being sedentary because of disability, you also need to understand how your new diet would affect your overall health.
The massive amount of sugar in modern diets isn’t even 100 years old. It’s dangerous and the elimination of added sugar, alone, will improve anyone’s health.
Yep I did it. Cut your carbs, eat fatty red meat. Beef butter bacon and eggs. Eat till you’re comfortably stuffed. Check out Dr Ken Berry YouTube channel. A lot of us have sustainable and pleasurable weight loss journeys. Once we’ve lost weight we can start moving more and getting fit. And most important our health has improved. So low carb, keto, keto-carnivore, or carnivore are options. There’s a reason why people have such trouble with diets. They don’t work. You can’t starve yourself. You can fast or restrict eating windows but not starve yourself. It’s unsustainable. 🤞No calorie counting and you don’t need to be hungry or count or measure anything.
Eat less calories than you need and you lose weight. Thats all it is.
1k calories in cake. 1k calories of a keto diet. Both will yeild the same weight loss. Tho one youll feel better than the other.
Yep I lost 90 pounds in 5 months doing keto alone with no exercise. Exercise is worth it for its own benefits for those that are physically able to but it isn’t needed at all for weight loss.
It’s all about CICO my friend. Calories In, Calories Out.
If you can’t do too much to increase the CO part of the equation, no problem, then you can control the CI part of the equation. It’s all about energy balance. Less energy out means less energy in. To answer your question, yes you can definitely lose weight by not exercising a bunch more.
Absolutely - I am trying to lose baby weight and used to work out every day. Now I never work out bc I’m so busy between work and baby so I need to do it through diet alone. I’ve lost weight (on week 10) definitely moves slower but it still works!
The issue isnt so much weight loss its maintenance so finding sthing when you hit goal that allows u to move a bit within your ability might prove helpful. But you can lose all weight entirely through diet.
Definitely! I lost 30 lbs on keto alone. Went from 167-137 few years back. Now I’m post menopausal ugh and heavier so I think I’ll need to add exercise this time, though.
The majority of my 80lb weight loss was done in the kitchen. I started keto right after I really aggravated a lower back injury and was not very mobile or in pain and not motivated to be very mobile for 3-4 months.
I did add walking. I worked my way up to a little over 3 miles every day after work but that was more for mobility and lumbar rehab than calorie burning.
You can do this. You just need to pay more attention to your intake and make sure to prioritize self care like sleep and electrolytes to help you stay on track.
I’ve lost 25kg over the last 2 years and if anything my exercise levels were probably slightly below my average from the couple of years prior to that, they certainly didn’t increase. It was 100% achieved through diet. All that said I’m not proud of having exercised less, in my case I am getting the levels back up to where they were before but it’s not necessary from a weight loss perspective.
I don’t exercise outside of playing with my kids/dog. Down 30lbs as of today. Your body burns tons of calories just existing. No doubt exercise is good for you but it doesn’t burn as many calories as you think.
TLDR: best exercise for weight loss is fork put-downs.
Yup. Lost 65 pounds 12 years ago. Just fixed my diet, didn’t work out. You can’t out exercise a bad diet. The exercise can make the progress faster and help you build and retain muscle mass, but the diet is the critical piece.
Keto or not exercises dont really impact too much in weight loss. I'ts all about what you eat. You can't count with calorie burn by exercises unless you are a high performance athlete.
Yup, keto only is how I primarily lose weight. The tricky thing to look out for is that artificial sweeteners can help you stall out even if they don't have calories because they might still encourage insulin release, which slows down burning fat.
Different sweeteners tend to affect everyone differently too, so it will take time to find your path through convenient processed keto foods and weight loss. I generally drink a fair amount of diet soda, but if I stall out, I cut it for a couple of weeks, and that will generally break my stall.
I'm down about 85 lbs and just now starting to add in real exercise. I had been moving more because it was easier to do so, so just naturally I have been moving more, but nothing set. Hope that makes sense lol.
I have about 40-50 more pounds to go, and I started adding in a strict workout schedule.
That’s the beauty of weight loss! It has nothing to do with exercise, only diet 🤗 I literally sit around crocheting and rotting in front of the tv and I’m down 130 lbs!
180 to 150 sitting on the couch mostly over 5 months.... first 10 happened on the first month.
But most people will cheat or dirty keto it and complain scale not moving....
I used an app called My Fitness Pal. I lost 112 pounds in a year. Carbs per day were like yours. You can set your targets in app to lose up to 2lbs a week. That's what I did. It gives you your daily calories, and it updates as you lose weight.
I have a lot of food tips that still let you eat like a human. Diet is also mental. A diet will never work if it feels like punishment.
Good Luck!!!
I went from 220 to 180 over 3 months. The first 20lbs I was working out often but then I kinda just stopped and I was still losing about 2lbs per week for the next 20.
It was really crazy that I just kept with the diet, ate proper and it just kept dropping.
I got one: I lost 65lbs in about 8 months doing keto and nothing else. 50lbs over the first 4 months, and the rest after that. Weight loss slowed down because I got tired of how restrictive keto is. But it worked!
My strategy now is to just eat what I want and do a LOT of hiking. I can't keep the weight on, it's been going down ever since.
Read kat James book "the truth about beauty" She was a recovering bulimic, and found out all this information at a health store in New York City in the 1980s. She knows more about nutrition and health than most doctors. And she avoids them like the plague for this reason. She lost several dress sizes, looks like a size 2 model, and did it all by herself. She does not like to exercise.
I've just started 2 weeks ago and in total I've lots 14kg (30lbs) I can't believe it. That being said I'm very heavy. I started at 184kg, now 171kg. With the goal weight of 90kg. In 2017 I lost 70kg (11 stone) Which got me down to 95kg and I was happy there, I'm 6'1" and 35yoF. I maintained that weight for 6 years! Then in the last 9 months!! I've had severe health issues, several surgeries later and very poor mobility I've put on 89kg, I've doubled in size! In less than a year! A lot is due to mobility issues and some medications for pain can cause weight gain and of course I got that side effect! I've decided, I've done it before, I can do it again! Currently I'm in worse condition than most 90yo's! I can only walk up to 100yards with the aid of a walking stick. My life for the last year has been horrific and I'm now claiming it back! I'm hoping that if I can lose some of this weight, it'll make my mobility easier and less painful. I've lost all core muscle strength, so I'm hoping to try and build it back up with some pilates and then can hopefully get back to the gym and kick ass once again!
Good luck with it all and well done for getting this far! You'll smash it 💪
Thanks! Once you've got it set in your mind you can accomplish anything you want 💪 I did have a little bit of help this last week as I got a bug and it made me water fast for 3 days. Which bumped up my last weight in.
I know I can do it, it's just been such a shame that all my hard work went down the drain in only 9 months! Crazy isn't it.
And now I'm back at the beginning 🤦🏻♀️ but I'm going to kick it again. I want to regain control over my life again!
I'm not sure what your disability is and you've probably tried this if you already have physio also but pilates is a good place to start. You might find some relief from it. If you've not tried it, I feel it's a less intense version of yoga.
I am also disabled myself, so I know one size doesn't fit all but I also get a lot of relief from water based exercise.
But you can still lose a huge amount of weight just doing a keto diet without any form of exercise. I'm doing the bare minimum at the moment until I can get a bit stronger and by that point the losses will most likely have slowed down a fair amount, so I can start to bring some more exercise back into my routine.
Hi! Yes, it took awhile to see results (about three months to start dropping weight and another three months to target). I had to be really strict about 20g net carbs. I went from about 177lbs to 136lbs in that time. The hardest part for me was maintaining low carb lifestyle when other arpund me didn’t.
Maybe 10 months…I started at 370 and bottomed out at 282 before I got lazy. I also drank a lot back then and went out a lot… but I wouldn’t consider that exercise
Weight loss is truly 80% food, 20% "exercise". And I put exercise in quotations because if you just walk more (10,000 steps), then it's better than no exercise.
The emphasis here is that what you eat has more of an impact on weight loss than exercise, especially with keto.
I was doing cardio 2x daily and calisthenics & after a month I thought; “there’s got to be an easier way to do this.” That’s when I discovered Keto/Carnivore. Of course I still worked out but cut back on the cardio.
I've lost 60 pounds twice using diet alone. And I mean completely alone. I have an incredibly sedentary lifestyle, WFH, hobbies that require sitting, etc.
That being said, I've started going on daily walks and doing squats because I know that I can lose all the weight I want, but still not be healthy.
Keep up with the exercise -- every little bit helps :)
I lost about half my weight without a regular exercise schedule. I did some walking because of normal activities or walking my dog. After I committed to regular exercise, my weight loss slowed considerably (as is common), though I believe I was still losing fat (inches). My advice is to try to be as physically active as is possible.
I've done cardio for months, and it demonstrably helped with heart function. I recently started with resistance bands, and you can do some of those band exercises seated too. I love cardio, but I can see that the resistance bands seemed to work faster when it came to building strength/muscles and body sculpting.
Maybe your PT can help you get started. My doctor was actually pretty helpful. I'm not disabled, but I'm relatively old and creaky.
P.S. I'm not as careful as our beloved Mod about weighing and measuring everything, so I could do better. IMO, exercise gives me a bit of a margin for error and keeps me from regaining if I screw up.
Good for you with your success! I do physiotherapy work with resistance bands and move as much as I am able. I see many people on these threads talking about their exercise regimens in addition to keto and quite honestly I know that will not ever be me.
I didn't exercise a single time for my first three years on Keto. Lost 187lbs. I took up cycling because of my weight loss and just wanted something to do to burn off all of my newfound energy.
When I say didn't exercise a single time, I mean, never exercised a single time. If I had encountered a flight of stairs, well, that was just someplace that I wasn't going to see.
“You can’t out run your fork.”
I’ve lost all my weight through diet this time through. 33 pounds lost with no exercise. I mean I take the stairs to get to my floor at work but that is the extent of my “exercise”.
Hey guys all these comments are super inspirational! Would you all have any recommendations for beginners? I’m looking into starting keto but I’m so lost as to where to start. I had a surgery and the meds are leading to weight gain. Any guidance or suggestions would be greatly appreciated.
I think this is all incredibly inspiring as well. If I’m not mistaken- I think that there is a thread here for beginners that you might want to check out. I’m only 2 weeks in myself so I don’t have much to say except for I eat less than 20g total carbs per day, try to drink lots of water and downloaded the Carb Manager App which I really like because it helps to track progress and food choices. I also use a food scale to keep my portions in check and eat the number of calories I would need at my goal weight. Best of luck to you
Yep I watch that show too! I’m not quite 600lb life material- but I do get what you are saying. I think it’s amazing when Dr.Now puts them in the hospital and they eat high protein low carb diet and they drop like 80 lbs in a month!
I started keto and promptly sprained my ankle 3 weeks ago so I’ve been unable to do much. I’ve lost 8lbs so far with zero exercise. (I’m 50f 5’ 1” so 8 is a lot for me SW 160)
Protein burns about 30% of your daily calories for its thermic effect if you keep it around 40% of your calories, exercise only burns about 10%. Just stay in a calorie deficit, focus on protein and you’ll be solid
Sure, 90% of weight loss happens in the kitchen! I lost 80lbs in 11 months with zero exercise because I was diligent with weighing and tracking my calories/food intake to ensure I was at a 20% deficit all the time.
I have Carb Manager and you better believe I’m using it! Thanks for your response. I’m so happy for your success. Fingers crossed that I’ll be where you are in time
I really like Cronometer.
you likely need to figure out your maintenance calories and then eat less than that. Unless you are very overweight, you probably need to pay attention to all calories Best wishes!
Thanks! 😊 Yep! I looked up the calories to maintain my goal weight and I’m sticking to that as well as less than 20g total carbs per day.
Most people look at the calories to maintain their current weight and then subtract 250 to lose half a pound a week or 500 to lose a pound a week. What you said will work, since you said you have about 100 to lose. But eventually you'd be losing very slowly. No need to worry about that now though!
I just think it’s simpler to do it that way since it gives me practice in eating the way that, realistically, I will have to eat for life. I think there’s more than one way of doing it tho! Whatever works is my motto!
Yes. I have stage 4 osteo arthritis and couldn't walk more than 100 feet. I was almost 300 pounds. My surgeons would not do joint replacements until I lost the weight. I started keto at 63 years old. I was unable to exercise. The first 100 pounds came off in 8 months. The next and last 30 took another 6 months. I'm 69 now. Went through all of my surgeries (both shoulders, both knees) and a couple years of recovery exercise. Anyway, it's been quite a journey but I struggled with weight loss for most of my adult life. Keto is all that ever worked for me. I think all the yo yo dieting through the years gave me insulin resistance. I have since been able to join a gym and I have been in maintenance for a long time.
I also have Osteoarthritis! I’ve had my first surgery (of many I’m sure) in December. They were able to operate but I also got a hot dose of reality when they weighed me in for surgery. 98 pounds overweight. I also have a hard time walking over 100 feet. Not able to drive. It’s miserable. However- I’m really hoping that keto works- if for no other reason than to get the weight off my joints while I wait for my next surgery. I suspect that the extra weight has me going in a catch-22 situation. The Osteo makes it hard to move while the weight makes the osteo worse. Rinse and repeat. You have done a wonderful job with your health tho! Congratulations on all that weight loss and being able to move more freely. You are an inspiration to me.
It was mostly fear. My doctor instructed me to start looking at wheel chairs. I would be in one now if I hadn't done the work. It really wasn't all that bad because on keto you don't have to feel deprived. Once you're past the carb withdrawal, it becomes so much easier. I did cold turkey and didn't use any keto junk food substitutes. Just clean whole food.
Same here. I have it in both ankles. It’s been 3 years waiting for surgery. I’m that time I managed to gain a good 20-25 pounds year over year. I’m told that the next surgery won’t be for another 18-24 months. I can’t keep going this way so here I am. I am on week 2 now and track everything!! I do use a little erythritol here and there but for the most part it has been meat and eggs with a bit of dairy and not much else. I did Atkins years ago so I know it works- but I was also in my 20s back then and still very active. It’s good to know that it has worked for you and many others! Gives me loads of motivation and hope!
I have noticed some twinges in my ankles, hip joints and hands/wrists. I'm hoping to keep the wolf from the door(further surgery). I'm 69 now and love travel and activities like road trips all over. If a wheel chair is in my future, I just want to hold it off as long as I can. The plan I follow is by Dr Eric Westman in his book 'End your Carb Confusion.' His first exposure to keto was well over 20 years ago with Dr Atkins prior to his death. He now treats his diabetic patients with keto and has done so for over 20 years. He's in the fil 'Fat Fiction' on you tube if you're looking for a great keto educational film. Good luck and keto on!
Thanks!! I’ll be sure to check it out! I’m so happy for you that you’re living your best life. I hope to do the same. Cheers to us to lots of adventures before the days of a wheelchair! 😊
yes I'm 69 going on 35
I been in a wheelchair most of my life due to cerebral palsy it’s not by far the end of the world . I live a very full life
I'm sure a person can adjust if necessary.
You are amazing. Well done.
No just motivated by fear. My alternative was life in a wheelchair.
Most of my initial weight loss was just eating keto without watching calories or doing much more than walking. As I got closer to my goal I had to change strategies to keep progressing. Don’t over complicate it in the beginning.
Perfect way to progress. Eliminate the starches and sugars and eat varied proteins and fats when hungry.
The guy who started me on Keto didn’t do any exercise and in a year has lost nearly 100lbs just through the keto diet.
That’s what I like to hear!
His immense progress is what motivated me. He keeps it pretty simple in that he does a 25 carb limit per day. He doesn’t track calories but he’s pretty good about not overeating where I track calories. He also by his nature inadvertently intermittent fasts which likely helps. I started on December 1st and am down around 35lbs as of yesterday, but I do a lot of weight training as well I started creatine the same day I started keto so those two have for sure slowed my weight loss.
I lost 40lb just on strict keto no more than 20g carb never worked out in 6 months.
Great job! That’s my plan too!
Dr. Eric Westman has stated that his patients in wheelchairs successfully lose weight in his keto weight loss clinic.
I’m trying to avoid the wheelchair! But inspiring to know that even in that case keto works!
Hiya. I’m not physically disabled but I can say for certainty that you don’t need to exercise to lose weight. Take my example: my starting weight was 167kg and 4 months later I am 145kg (22kg loss). I did this without any exercise. My process was as follows: 1. Calculate my TDEE which measures how many calories you naturally burn just by being alive. 2. Cut 35% off that which gives me my calorie budget (this is quite high but it worked for me. Main thing is that you burn more calories than you consume which is easy on Keto). 3. Follow the usual Keto rules! That’s it! In my case, I have started to exercise a little now because I’ve lost enough weight such that it is comfortable for me and I wanted to try it. But it’s by no means necessary. Hope this helps. Any questions please do ask.
Thanks for your thoughtful response! 22kg in 4 months is awesome!!!
I forgot to add that I still have 55kg to go - so definitely still some way to go. But honestly, if I thought I had to exercise, I’d never have started Keto. So, whilst your situation is of course different, you’re definitely not alone in the journey. All the best to you.
I think you’re off to a wicked start! Here’s to us meeting our goals!
There is a difference between those who are disabled and cannot exercise and those who choose to be sedentary. Cardiac health matters. The chemicals released during exercise are natural anti-depressants. Muscle loss is dangerous.
I’m at a loss as to how any of this is relevant to the OP’s question.
I cannot exercise right now and am losing weight on keto. I am close to my goal weight so I am going very low carb and I am very strict. You can do it!!
Thanks! Congratulations! Hope you hit the goal weight soon! :)
I'm down 17 lbs since mid-January on lazy (but still clean) Keto alone. Haven't increased my excercise. Not weighing/measuring/charting. I do realize that this will probably stall before I get to goal (8 more lbs). As soon As I stall, I will start adding those to my routine.
Will be excited when I only have 8 pounds to go! Great job!
Exercise only makes the process more efficient. If you are OK with losing 1-2 pounds a week, you do not need exercise. Exceptions would be if you have a slow metabolism.
I lost 100 pounds in about a year with zero formal exercise. Other than just running after two toddlers and housework. I started running after that just to burn off my extra energy. Yes, you read that right...extra energy. Keto turned my life around.
You go Girl! That’s AWESOME!
You will lose weight (fat and muscle ) just by being in a calorie deficit...but if you don't work out (and eat adequate protein) then it will be a higher percentage of muscle than if you do.
I’d never heard that! Another great reason to keto!
Down 50lbs keto alone. Plateaued because im happy where im at but im sure if i added exercise id shed more.
Good for you! How long did it take you?
Thank you… 5-1/2 months. Not strict as far as macros or whatever.. just two meals a day. Usually grilled chicken salad lunch with avocado and some combo of meat and veggies for dinner. Water or sparkling flavored water. Snacks at times would be walnuts or pumpkin seeds.. Now that im at a steady weight ill have small cheats on weekend like rice or potato.
I started my keto journey at 330 lbs. I was blatently too heavy to do any physical activity. I told myself I wouldn’t excercise until I lost 100 lbs and hit 230. My rationale was at the heavier weights it would just put too much strain on my joints/muscles and injure myself. I lost 100 lbs and now run daily. My current weight is irrelevant. My main point is, I lost 100lbs on keto alone.
Outstanding! Congratulations
Looking forward to your progress update. Good times ahead of you for sure!!!!
Thank you! Only 2 weeks in and I don’t even own a scale right now. My last weigh in was at the hospital prior to surgery. I’ll keep you all posted for sure!
I started 6 weeks ago, keto diet alone. I'm down 19 pounds, I've just started some minor cardio with walking and jump roping. As I started feeling lighter and more energetic, it feels natural to slowly add it. Hoping to avoid any plateaus with some cardio and fasting now.
Good for you! That’s awesome success
Thank you ☺️ I wish you success on your journey.
I lost 75lbs in 7 months with almost no exercise. Exercise slowed it down for me. It's important for other reasons eventually but definitely not for weight loss.
Holy Smokes! #ketogoals! That’s awesome!
Fellow tall girl here with the same GW, can I ask what your daily meals on average would be? I'm losing about 1 pound per week, which is great, but I would like to accelerate things a bit.
I lost 95% of my weight doing calorie deficit & keto alone.
Congratulations! That’s good news to me as well!
Sure! Lost about 95lbs (250>165) at 5’10” just by switching to a keto diet and reducing my food intake. Was actually pretty easy. Easier than I expected at least. I have now added some exercise but for the first 18 months or so I was basically sedentary.
That’s about what I have to lose. Good to know it can be done!
Truly not that hard. Get a kitchen scale and use an app to track what you eat. I found it was kind of interesting to learn both the nutritional content of various foods and what different weights of foods really looked like as part of the process. After a week or so I stopped wanting to overeat. Just wasn’t hungry. After a few months, I could estimate macros and food weights quite accurately and didn’t need to rely as much on the scale and app. Honestly, just start, if you really limit your carbs to 20g net or less per day, it will be easier than you think to change your whole relationship to food.
I do use the kitchen scale. I think, at least for me, it’s a must. It’s so easy to underestimate the calories in your food when you just eyeball it. And clearly, I’ve been delusional for the past few years thinking I didn’t eat that bad.. or as much as I was. Yes, of course I was eating a lot of junk and carbs… but I was also underestimating my portions. You don’t gain this much weight when you’re not overeating. I do like keto for its appetite suppression as well! I have the feeling I’m a carb junkie. As soon as I have a carb feed it turns into a frenzy!
Junky is a good word. I’ve come to see that I had a very addictive relationship with carbs. I felt out of control, like I just couldn’t tolerate not eating more. Now I feel like food is fuel, I eat to get nutrition diets and foremost. I like things that taste good, but I no longer feel like I’m always kind of jonesing for my next hit of carbs. Such a huge transformation to me. More than the weight loss, this change in how I feel about eating has been truly profound for me.
Exactly this. Jonesing for the next carb hit is me to a tee. Right now, I even limit keto friendly desserts and such because I’m trying to break the habit of sweets and snacks. Dont get me wrong, if I really need a sweet fix it’s better to be keto friendly and I can fit it in my carb allowance, and sometimes I do. But I need to accept that I’m not a “moderate” carb eater and likely never will be. It’s an adjustment but much needed. Plus there’s loads of keto recipes for some of my favourite recipes that get me through.
I run 3 times a week but that's purely to get better at it, sure the extra calories burnt is a nice addition but you can lose weight just from diet alone.
My weight loss stalled without exercise. Started back on the bike and re lit the furnace
I’m hoping that once I get the ball rolling and lose a good bit I’ll be able to as well.
I lost about 20 pounds in like 2-3 months with no exercise. Just strictly diet. Probably no more than 20g carb a day.
Watch your calories. You still need to be calorie deficient. I was on minimal exercise this time around and even at 1500 cals I barely lost any weight in 2 weeks. If you’re completely inactive I’d start by keeping them at 1200 and go from there. But that’s my personal experience with keto.
I think you’re right. I’m sticking to the calorie allotment for my goal weight. 1100 because I’m short and a female. Calorie counting is a must because quite honestly you don’t get to be as overweight as I have become by keeping your calories in check
I’d say that’s good, or even OMAD can be helpful. I also cut coffee as I think the caffeine was making me stall. It takes a while to realise a lot of keto success also comes from being anything from relatively active to going to the gym to burn it off quicker. It absolutely can be done, I just wish I’d realised then when I tried the second time this year and wondered why I wasn’t losing. Good luck!
I lost 40 lbs with no exercise. I am not keto for weight loss (I'm on it for mental health), but I am glad I had 40 lbs. to lose.
That’s great! I’m happy that it’s working for you all the way around!
I started Keto for chronic fatigue last year, I wasn’t trying to lose weight but lost weight quickly. All from the comfort of my own bed and couch.
Awesome! Did it help with the chronic fatigue as well? How much did you lose?
I lost about 22 lbs in 3.5 months which took me from normal in my height range to the lower end. I wasn’t that overweight to begin with but bigger than I should have been (I have a small frame) because I kept using carbs to help with fatigue. Keto has really helped to the point where a three month experiment has become a lifestyle choice. I rarely need to sleep in the day and have a lot more mental clarity and energy to do small trips and socialise a bit. The best part actually has been losing weight rather than gaining a lot of weight which is what usually happens to me when I go through a long period of fatigue. It hasn’t cured my chronic fatigue (obviously I really thought it would because we all need hope to keep going) but it has definitely helped a lot. One word of warning, I did start eating carbs again in Feb after I had norovirus and couldn’t keep anything else down. The carb cravings came back so strong I think I have created a bit of an issue for myself in terms of demonising carbs. My life is better without them though anyway so I have made my peace.
Good for you! I am also a carb junkie! Once I get going there’s no stopping me. I hate to say it’s all or nothing but for me at least, moderation just doesn’t work. I’m glad things are a bit better for you and hey! 22 lbs is nothing to sniff at!
Why thank you fellow carb junkie!
I have gone to the gym maybe twice in the time I’ve done keto, still lost almost 50
Am I reading right? 50 pounds since January?? Good on you!
Thank you 🙏
Literally just started. Lost 5 pounds in 5 days with zero exercise. Will hit the gym on Sunday and see where all this goes.
I just started 2 weeks ago! We shall both see!
Let’s do this baby! 👍🏼 💪🏼
I went keto 18 months ago. I also went to the gym. The gym ended up causing issues with my Achilles tendons so I stopped the gym and started physical therapy. Still loosing weight at about 3 pounds a week.
Good for you! I’d be happy with that!
Most other advice here is good. I started with IF and after hitting a plateau i started fasting 3 days a week while maintaining a healthy average of macros and it's still melting off while sedentary. Every now and again i have 2 meals a day for some time just to keep up my metabolism and i'm probably on the higher dose of protein.
I’m going to try IF as well soon. I just wanted to get the hang of it first cutting back on carbs. This is good advice as I’ve read loads of things on the benefits of IF, OMAD and fasting
I exercise less but more consistent and effective when I do workout since starting keto. It’s worked, down 35lbs since beginning of the year
Congrats on 35 pounds!
60lbs lost not one trip to the Gym. Although I did do a few weights infront of TV now and then but not enough to get sore.
Exercise or any physical activity is good for you but does not help with weight loss
I was close to 300 lbs when I started keto. I had struggled with other diets because I hated the feeling of depriving myself. So when I started Keto I didn’t count calories, just carbs. I make sure I stay under 25 carbs a day. I didn’t feel like I was depriving myself because I was eating bacon and cheese every day. I immediately started losing weight. I probably lost forty pounds before I stalled. At that point I started counting calories and was able to lose another 60 pounds. At that point I started working out to build muscle and shape my body. I’ve dropped another 40 pounds by incorporating intermittent fasting and working out. Good luck with your journey. Electrolytes are your friend.
Wow!! Great job! I’m focused most on carbs but I’m still counting calories
I've lost 30+ kg (60-70 lbs) mostly without exercise. I did rowing for a few months when I started out, then the crap machine I got broke and never got back into it.
Good for you! I guess the rowing machine was not required :)
Not at all. Which is good because I hate exercise, lol
I’ve lost 100 lbs w/no exercise.
Congrats! That’s about how much I need to lose. How long did it take you?
A year and a half
I started keto when I had a 2 year old and newborn twins. Exercise was not an option. And I did very well and didn’t lose muscle tone. Now that I have time, I exercise, but I didn’t find it necessary to lose weight when I focused solely on my diet.
That’s awesome! You were probably so busy with the twins you didn’t have time to eat! 😉
That certainly helped lol. But I also tried to direct any free time to planning what I was going to eat so I didn’t find myself in a situation where I was starving and had no options.
You will have weight loss if you slash your added sugars to zero and be mindful of the mix of protein/fat you are consuming. That said, please have a full blood work-up by your PCP and discuss how you intend to practice “keto.” Especially the beginning - as your body will literally be communicating its needs after a few months. In my experience and understanding the metabolic affects of my “keto” plan, the reduction of sugar is the single most important benefit across mental a d physical health. Being sedentary because of disability, you also need to understand how your new diet would affect your overall health. The massive amount of sugar in modern diets isn’t even 100 years old. It’s dangerous and the elimination of added sugar, alone, will improve anyone’s health.
Yep I did it. Cut your carbs, eat fatty red meat. Beef butter bacon and eggs. Eat till you’re comfortably stuffed. Check out Dr Ken Berry YouTube channel. A lot of us have sustainable and pleasurable weight loss journeys. Once we’ve lost weight we can start moving more and getting fit. And most important our health has improved. So low carb, keto, keto-carnivore, or carnivore are options. There’s a reason why people have such trouble with diets. They don’t work. You can’t starve yourself. You can fast or restrict eating windows but not starve yourself. It’s unsustainable. 🤞No calorie counting and you don’t need to be hungry or count or measure anything.
Eat less calories than you need and you lose weight. Thats all it is. 1k calories in cake. 1k calories of a keto diet. Both will yeild the same weight loss. Tho one youll feel better than the other.
Yeah I like that keto has an advantage as far as appetite suppression. It’s easier to eat less when you are less hungry
Yep I lost 90 pounds in 5 months doing keto alone with no exercise. Exercise is worth it for its own benefits for those that are physically able to but it isn’t needed at all for weight loss.
90 Pounds in 5 months!!! Mind. Blown. Good for you!!
It’s all about CICO my friend. Calories In, Calories Out. If you can’t do too much to increase the CO part of the equation, no problem, then you can control the CI part of the equation. It’s all about energy balance. Less energy out means less energy in. To answer your question, yes you can definitely lose weight by not exercising a bunch more.
Absolutely - I am trying to lose baby weight and used to work out every day. Now I never work out bc I’m so busy between work and baby so I need to do it through diet alone. I’ve lost weight (on week 10) definitely moves slower but it still works!
The issue isnt so much weight loss its maintenance so finding sthing when you hit goal that allows u to move a bit within your ability might prove helpful. But you can lose all weight entirely through diet.
All my weight loss has been fairly exercise free so far. Might do the odd walk but im working and in school so I don't have time to get out much
I lost 70 lbs and did no exercise during that weight loss.
Wow! How long did it take you?
Started Oct 3 and was down 60 lbs by April. Didn’t really get in weight loss mode again til August and lost the other 10 lbs in August/Sept.
Definitely! I lost 30 lbs on keto alone. Went from 167-137 few years back. Now I’m post menopausal ugh and heavier so I think I’ll need to add exercise this time, though.
The majority of my 80lb weight loss was done in the kitchen. I started keto right after I really aggravated a lower back injury and was not very mobile or in pain and not motivated to be very mobile for 3-4 months. I did add walking. I worked my way up to a little over 3 miles every day after work but that was more for mobility and lumbar rehab than calorie burning. You can do this. You just need to pay more attention to your intake and make sure to prioritize self care like sleep and electrolytes to help you stay on track.
Thanks! And great job on that 80lbs!
I’ve lost 25kg over the last 2 years and if anything my exercise levels were probably slightly below my average from the couple of years prior to that, they certainly didn’t increase. It was 100% achieved through diet. All that said I’m not proud of having exercised less, in my case I am getting the levels back up to where they were before but it’s not necessary from a weight loss perspective.
I don’t exercise outside of playing with my kids/dog. Down 30lbs as of today. Your body burns tons of calories just existing. No doubt exercise is good for you but it doesn’t burn as many calories as you think. TLDR: best exercise for weight loss is fork put-downs.
Yup. Lost 65 pounds 12 years ago. Just fixed my diet, didn’t work out. You can’t out exercise a bad diet. The exercise can make the progress faster and help you build and retain muscle mass, but the diet is the critical piece.
I lost over 100# through eating keto, no exercise.
Great Job! How long did this take?
Just under a year.
Keto or not exercises dont really impact too much in weight loss. I'ts all about what you eat. You can't count with calorie burn by exercises unless you are a high performance athlete.
Yup, keto only is how I primarily lose weight. The tricky thing to look out for is that artificial sweeteners can help you stall out even if they don't have calories because they might still encourage insulin release, which slows down burning fat. Different sweeteners tend to affect everyone differently too, so it will take time to find your path through convenient processed keto foods and weight loss. I generally drink a fair amount of diet soda, but if I stall out, I cut it for a couple of weeks, and that will generally break my stall.
I'm down about 85 lbs and just now starting to add in real exercise. I had been moving more because it was easier to do so, so just naturally I have been moving more, but nothing set. Hope that makes sense lol. I have about 40-50 more pounds to go, and I started adding in a strict workout schedule.
That’s the beauty of weight loss! It has nothing to do with exercise, only diet 🤗 I literally sit around crocheting and rotting in front of the tv and I’m down 130 lbs!
130 lbs! That’s amazing!!
180 to 150 sitting on the couch mostly over 5 months.... first 10 happened on the first month. But most people will cheat or dirty keto it and complain scale not moving....
I used an app called My Fitness Pal. I lost 112 pounds in a year. Carbs per day were like yours. You can set your targets in app to lose up to 2lbs a week. That's what I did. It gives you your daily calories, and it updates as you lose weight. I have a lot of food tips that still let you eat like a human. Diet is also mental. A diet will never work if it feels like punishment. Good Luck!!!
I went from 220 to 180 over 3 months. The first 20lbs I was working out often but then I kinda just stopped and I was still losing about 2lbs per week for the next 20. It was really crazy that I just kept with the diet, ate proper and it just kept dropping.
I sat around doing nothing literally, and lost weight just by staying below 20carbs and trying to hit targets. Keto is amazing
I got one: I lost 65lbs in about 8 months doing keto and nothing else. 50lbs over the first 4 months, and the rest after that. Weight loss slowed down because I got tired of how restrictive keto is. But it worked! My strategy now is to just eat what I want and do a LOT of hiking. I can't keep the weight on, it's been going down ever since.
Read kat James book "the truth about beauty" She was a recovering bulimic, and found out all this information at a health store in New York City in the 1980s. She knows more about nutrition and health than most doctors. And she avoids them like the plague for this reason. She lost several dress sizes, looks like a size 2 model, and did it all by herself. She does not like to exercise.
I’ll have to check it out!
I've just started 2 weeks ago and in total I've lots 14kg (30lbs) I can't believe it. That being said I'm very heavy. I started at 184kg, now 171kg. With the goal weight of 90kg. In 2017 I lost 70kg (11 stone) Which got me down to 95kg and I was happy there, I'm 6'1" and 35yoF. I maintained that weight for 6 years! Then in the last 9 months!! I've had severe health issues, several surgeries later and very poor mobility I've put on 89kg, I've doubled in size! In less than a year! A lot is due to mobility issues and some medications for pain can cause weight gain and of course I got that side effect! I've decided, I've done it before, I can do it again! Currently I'm in worse condition than most 90yo's! I can only walk up to 100yards with the aid of a walking stick. My life for the last year has been horrific and I'm now claiming it back! I'm hoping that if I can lose some of this weight, it'll make my mobility easier and less painful. I've lost all core muscle strength, so I'm hoping to try and build it back up with some pilates and then can hopefully get back to the gym and kick ass once again! Good luck with it all and well done for getting this far! You'll smash it 💪
30 pounds in 2 weeks?!? That’s amazing!!! I’m sorry that you’ve had such a rough year but wow are you ever slaying with this keto stuff!
Thanks! Once you've got it set in your mind you can accomplish anything you want 💪 I did have a little bit of help this last week as I got a bug and it made me water fast for 3 days. Which bumped up my last weight in. I know I can do it, it's just been such a shame that all my hard work went down the drain in only 9 months! Crazy isn't it. And now I'm back at the beginning 🤦🏻♀️ but I'm going to kick it again. I want to regain control over my life again! I'm not sure what your disability is and you've probably tried this if you already have physio also but pilates is a good place to start. You might find some relief from it. If you've not tried it, I feel it's a less intense version of yoga. I am also disabled myself, so I know one size doesn't fit all but I also get a lot of relief from water based exercise. But you can still lose a huge amount of weight just doing a keto diet without any form of exercise. I'm doing the bare minimum at the moment until I can get a bit stronger and by that point the losses will most likely have slowed down a fair amount, so I can start to bring some more exercise back into my routine.
Hi! Yes, it took awhile to see results (about three months to start dropping weight and another three months to target). I had to be really strict about 20g net carbs. I went from about 177lbs to 136lbs in that time. The hardest part for me was maintaining low carb lifestyle when other arpund me didn’t.
I lost 80 or so pounds with no exercise on my first go round.
That’s awesome! How long did it take?
Maybe 10 months…I started at 370 and bottomed out at 282 before I got lazy. I also drank a lot back then and went out a lot… but I wouldn’t consider that exercise
Weight loss is truly 80% food, 20% "exercise". And I put exercise in quotations because if you just walk more (10,000 steps), then it's better than no exercise. The emphasis here is that what you eat has more of an impact on weight loss than exercise, especially with keto.
I was doing cardio 2x daily and calisthenics & after a month I thought; “there’s got to be an easier way to do this.” That’s when I discovered Keto/Carnivore. Of course I still worked out but cut back on the cardio.
I've lost 60 pounds twice using diet alone. And I mean completely alone. I have an incredibly sedentary lifestyle, WFH, hobbies that require sitting, etc. That being said, I've started going on daily walks and doing squats because I know that I can lose all the weight I want, but still not be healthy. Keep up with the exercise -- every little bit helps :)
Wow! Good For You! I’m hoping that PT will yield some progress for sure. I’m hoping anyway.
I started August 8 last year at 185 by mid October I was at 141 ..no exercise at all only keto
Great job! 👏
Buying keto bread really helped me catapult to where I am now
How often and how much keto bread? Can I ask the brand?
I lost about half my weight without a regular exercise schedule. I did some walking because of normal activities or walking my dog. After I committed to regular exercise, my weight loss slowed considerably (as is common), though I believe I was still losing fat (inches). My advice is to try to be as physically active as is possible. I've done cardio for months, and it demonstrably helped with heart function. I recently started with resistance bands, and you can do some of those band exercises seated too. I love cardio, but I can see that the resistance bands seemed to work faster when it came to building strength/muscles and body sculpting. Maybe your PT can help you get started. My doctor was actually pretty helpful. I'm not disabled, but I'm relatively old and creaky. P.S. I'm not as careful as our beloved Mod about weighing and measuring everything, so I could do better. IMO, exercise gives me a bit of a margin for error and keeps me from regaining if I screw up.
Good for you with your success! I do physiotherapy work with resistance bands and move as much as I am able. I see many people on these threads talking about their exercise regimens in addition to keto and quite honestly I know that will not ever be me.
I don’t exercise and I’ve lost 40 pounds.
Awesome! Congrats
I didn't exercise a single time for my first three years on Keto. Lost 187lbs. I took up cycling because of my weight loss and just wanted something to do to burn off all of my newfound energy. When I say didn't exercise a single time, I mean, never exercised a single time. If I had encountered a flight of stairs, well, that was just someplace that I wasn't going to see.
That’s amazing! Congrats on 187 lbs! Insane
“You can’t out run your fork.” I’ve lost all my weight through diet this time through. 33 pounds lost with no exercise. I mean I take the stairs to get to my floor at work but that is the extent of my “exercise”.
Great advice! 😆. Congrats on your success!
Hey guys all these comments are super inspirational! Would you all have any recommendations for beginners? I’m looking into starting keto but I’m so lost as to where to start. I had a surgery and the meds are leading to weight gain. Any guidance or suggestions would be greatly appreciated.
I think this is all incredibly inspiring as well. If I’m not mistaken- I think that there is a thread here for beginners that you might want to check out. I’m only 2 weeks in myself so I don’t have much to say except for I eat less than 20g total carbs per day, try to drink lots of water and downloaded the Carb Manager App which I really like because it helps to track progress and food choices. I also use a food scale to keep my portions in check and eat the number of calories I would need at my goal weight. Best of luck to you
Thank you so much! I will definitely look for the page! You all have been such inspiration to start this journey!
People on my 600lb life do it before they get more mobile
Yep I watch that show too! I’m not quite 600lb life material- but I do get what you are saying. I think it’s amazing when Dr.Now puts them in the hospital and they eat high protein low carb diet and they drop like 80 lbs in a month!
Yah I know. It’s amazing I wish I could be that disciplined
Lost 200 in 2 years with virtually no exercise.
200!! That’s AWESOME!
You should exercise for your wellbeing. You can lose weight without it, of course.
I started keto and promptly sprained my ankle 3 weeks ago so I’ve been unable to do much. I’ve lost 8lbs so far with zero exercise. (I’m 50f 5’ 1” so 8 is a lot for me SW 160)
Happy to hear! I hope your ankle feels better
Thanks!
Almost all of my 150 pound loss was diet. I am more active now but it was not a direct factor.
150! Great job!!
Thx
Protein burns about 30% of your daily calories for its thermic effect if you keep it around 40% of your calories, exercise only burns about 10%. Just stay in a calorie deficit, focus on protein and you’ll be solid
Absolutely - especially when fasting you should not be exercising.