6 years ago I lost 85 pounds in 8 months (296 to 212) through walking and ketogenic diet. I'm 5'10.
Through 2020 I got into strength training (at home) but cycled keto here and there, walked a ton and eventually ran a little. By the end of 2021 I was the fittest I've ever been but still not down to my 8-month keto weight loss. I sat comfortably at 220. Life did it's THING in 2022-2023, I gained about 50 pounds of it back by the beginning 2024. This year, I got back into my habits slowly and now I'm in a great routine of strength training 45 min 6 days a week + walking everyday for 2-3 miles.
I started tracking my caloric intake last month (my TDEE calc has maintenance at 2690 and I eat 1600-1700/day), but I'm not keto so I'm not used to seeing the scale move this slow. However, I've also never trained in a full gym so I'm lifting heavier than before and I can see the gains. I'm also now watching my protein the way I used to watch my carbs.
I know the scale is not the only measure of weight loss but I'm still wrapping my mind around how I could be working out so much, calorie counting, and seeing relatively small changes on the scale. Is it possible it's muscle?
I'm not going to stop, I know this is a slow and steady game. I'm just stoked to be "back" mentally and looking for insight from a non ketogenic macro perspective. Any insight or advice from your experiences would be great to hear!
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