What to Do if You Only Lost 5 Pounds a Month into a Keto Diet

Body Weight Scale

You are a few weeks or even a month into the keto diet and have seen your body weight only drop by about 5 pounds. This can be discouraging for the amount of effort you put into maintaining the diet and the fact that you may have read many stories about people losing a lot more weight in the same time period.

Let’s first take a step back though and put things into perspective. You need to first think about the fact that there are a lot more people who either gave up or lost no weight than people who may have lost more than 5 pounds in a month while on a keto diet. It might not seem like it but losing five pounds in a month is great progress and you should congratulate yourself for sticking through the keto diet.

Fortunately, it only takes some small changes to figure out how you can accelerate your weight loss plans while on a keto diet. Some of it may have to do with your dietary intake, while others might have to do with how you are managing your diet. Here are some tips that may help you start losing more weight on a keto diet.

Don’t Eyeball Your Calorie Intake

If you are serious about losing weight then you need to be serious about how you measure your calorie intake. Get a proper food scale to figure out an approximate amount of calories you are consuming per day. People who eyeball this are most likely underestimating the amount of calories their body is taking in and this could slow down your weight loss progress.

Perception based on Starting Weight

This is more of a FYI but keep in mind that people who are overweight have an opportunity to lose weight faster. For example, people who are overweight have more mass so they will burn more calories as they do an activity. This is why you need to take online success stories with a grain of salt because there are so many different factors like initial body weight and lifestyle that can influence the rate of an individual’s weight loss. Just focus on your own journey.

Achieve a Suitable Calorie Deficiency

Ultimately, weight loss comes down to calorie deficiency. You need to burn more calories than you consume. The good news is that ketosis helps you maintain a higher metabolic rate so you have an opportunity to lose more calories than a person who isn’t on the keto diet. It’s important to get some active exercise into your daily routine if you aren’t already doing so. You shouldn’t rely on diet alone if you are looking for sustainable weight loss progression.

Try to Reduce Stress Levels

It’s not going to be easy as the stress from the keto diet alone is hard to deal with. Stress can have an impact on body weight both directly and indirectly. An increase in the stress hormone cortisol may slow down your metabolism for example. If you aren’t already doing so, try to get an ample amount of sleep and perhaps take part in activities that can help relieve stress like gardening and yoga.

By considering and taking action on the above, you should start to see more results in the coming weeks. However, we would like to emphasize again that losing five pounds in a month or a few weeks while on a keto diet is a great achievement and you should view it as sign of progression.