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Your Keto Journey – The scale didn’t move!

scale and tape Capture

Good Morning Keto Friends.

Let’s talk about those weeks where you get on the scale, only to see that you haven’t lost any weight.

YES, this can feel exasperating!!!  You’ve cut back on your sugars and carbohydrates.  You’ve given up some of your favorite comfort foods. 

In fact, you are eating way different than you used to eat.  Much better.  And you are following the program!

Yet the pounds are not dropping the way they first did when you got on the Keto diet.

What’s a body to do?

Give up? NO!

Go back to eating the way you used to eat?  Never!

Get the scoop in this week’s “Your Keto Journey” © post.


What's up? I'm on the Keto diet.  I lost weight for a while.  Now the scale is not moving.

First, don’t lose hope.  If you want to achieve any goal in life – the first rule is: don’t give up!  Never.  Ever.  You are going to have to work through this.  You didn’t gain extra weight overnight, it went on gradually.  Now you feel stuck with this extra weight.  What to do?  Just because the scale didn’t change doesn’t mean that nothing happened.  First you need to keep eating healthy.  No pity parties.  No chocolate binges.  

Check to see if you are losing “inches” instead of pounds.  You may be losing inches and adding muscle.  Keep in mind that muscle weighs more than fat.  If you are adding muscle, the scale might tell you that you aren’t losing any weight.

You can easily check this by measuring yourself or putting on clothes that used to fit snugly or not at all.  You can also ask someone who is close to you like a spouse, a parent, a sibling or good friend if he/she has noticed a change in your appearance.  Often times we don’t notice small changes in ourselves the same way other people might because we scrutinize ourselves all the time.

Another good test is to look back and review what foods you consumed over the last week.  Did you overeat?  Did you under-eat and then binge on a food?  Did you eat fast food?  Are your meals often on a bun?  Cookies at work?  Holiday or birthday foods?

If you have a good memory – that’s great.  Otherwise, you might consider journaling about what you eat, what times of the day you eat, and what restaurants you visited.  When you record everything that you eat, you may be surprised to find that you actually eat more than you think.  This doesn’t necessarily mean that you eat too many carbs.  If you eat too much, or worng fate, this can stop your weight loss as well.  Your body didn’t need to burn any body fat because it didn’t need to.

Your Keto journey is not about being perfect.  You will have days when you may fall “out” of your Keto Zone.  When it happens, don’t condemn yourself for it.  An occasional day out of the zone is not going to stop you from achieving your goal.  You can jump right back on the program the next day.

Is the scale going up more than down?  Or does the scale remain the same from week to week?  If this is the case, try a global decrease of carbs.  This means that instead of eating 90 - 120 carbs per day, you measure and watch so that your daily carbs are limited to 90 per day and no more.  Then watch and measure your weight for a week to ten days, once you have regulated your carb intake.

Your Keto journey is about consistency, not perfection.  Consistency produces results!  Don’t let the scale or an off day stop your Keto journey.


Visit my website and check out the “Resources” page.  There you will find a link to “Dr. Colbert’s Keto Zone Diet” book.  I highly suggest you read it.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!



© 2019 Kat Heil 2019 Kat Heil, LLC

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