BY MICHELLE BORTHWICK
Losing weight can often be an emotional journey. I’ve felt your pain, frustration and confusion. I’ve been there. I’m not a coach who doesn’t walk the walk. I’ve been coaching and living this lifestyle for 4 years. What I incorporate into my coaching is how to make Keto your lifestyle so it’s not just another yo-yo diet. If you learn to incorporate these 3 things it will be much easier for you.
Simplicity (Learn to do Keto with ease as a natural way of living)
Ease (Allow yourself not to “try” to lose weight.. acknowledge that you are doing it)
Results (Celebrate that the pounds and inches start falling off…effortlessly)
Don’t settle for the information you find online about how difficult it is to lose weight after 40. This simply isn’t true. If your weight increases no matter what you try I’m here to give you hope.
Have you tried the low-carb or keto way of eating but end up frustrated because you aren’t getting results they want or are comparing yourself to what you’ve read online and feel you are failing.
If you are eating keto/low carb and want better results, I’ve come up with 8 options for you to look at to get you past your weight loss challenges.
- Don’t eat too much or too little protein
Don’t eat too much or too little protein: Women can much more easily over-consume protein compared to men. If you and your husband are eating the same size steak, you are eating too much. The easiest way to figure it out is to take 50% of your body weight and eat that amount of protein.
- Don’t eat too much fat
A keto diet is not a free for all to overdo it on fat. One of the great joys of low-carb keto eating is adding back fat into our diet after not having it for a while. However, if you want to lose weight, you must burn your own fat stores for energy, not consume all the energy you need by eating fat. Eat more fat than protein, just enough to keep you in ketosis, then watch the body burn its own fat stores.
- Intermittent fasting
Add in intermittent fasting. It goes well with Keto and the longer you eat Keto you will be less hungry. Don’t try fasting right away. Give it a few weeks and let it happen organically. Many people naturally stop eating breakfast — they just aren’t hungry when they wake up. The number one rule of low-carb eating is “eat when you are hungry and stop when you are full.” If you find you aren’t hungry try fasting overnight as long as you can.
- Watch out for carb creep
Watch for carb creep. If you have been doing low-carb keto eating for a while, carbs can sneak back into your diet, particularly in the form of sauces, condiments, and nuts or snacks. Keep your carbs at 20-30 total grams of carbs daily or less when you really want to lose weight and get the scale moving downward.
- Cut out alcohol
Cut out the alcohol temporarily and this will fast-track your weight loss. When you drink alcohol your body stops the weight loss process of burning ketones to burn off the alcohol. Even though carbs matter this process will happen every time you drink, and weight loss won’t resume until the alcohol is out of your system. If you are experiencing a weight-loss stall or even gaining weight on Keto cut out all alcohol for a few weeks. Once you are ready to reintroduce it stick with no carb or low carb drinks in moderation.
- Avoid sweeteners
If you have been including keto approved sweeteners like Monk fruit, stevia or Erythritol in your diet daily do your best to cut back and give your body a chance to lose weight faster.
- Be realistic. Some women are aiming for an arbitrary number on a scale… a number that has no real bearing or relationship to their actual health and wellness. Set realistic expectations. I see this quite often. Women are aiming for a number on a scale, from a long time ago or an idealized weight they have never achieved — a number that has no real bearing or relationship to their actual health and wellness. If you focus only on the number on the scale you will sabotage yourself. Instead measure your inches and pay attention to how your clothes fit. Keto is the best at burning body fat and reshaping your physicality. Once you look in the mirror and are happy with what you see that is when you are at your ideal weight no matter what the scale says.
Remember that this way of eating isn’t a diet or a fad. It’s an investment in your health. It will give you the ability to age gracefully and have the body you want. Have patience. Your long-term goal is to make Keto a lifestyle change.
If you have questions I encourage you to book a free consult with me and we can figure it out and what is best for you. Don’t give up because of frustration, overwhelm or confusion. I can show you how to make Keto easy, simple and get the results you want.
About Michelle Borthwick: Michelle is a Keto customization expert and coach. Keto weight loss results can be improved with Coaching, Customization, Accountability, and a trusted partner to guide you every step of the way. Michelle offers private sessions, small group coaching, proven Keto diet hacks, goal setting, ongoing support and more. If you are interested in a Keto lifestyle designed to get you lasting results, book a 30-minute complimentary private coaching session online at KetoIsEasyCoach.com.
