I want to start off by clarifying a few things. First, exercise is not required as part of the Low Carb Challenge. Itโs also not required to lose weight on a keto diet.
I lost all of my weight just eating low carb, and then started exercising to tone up and feel โlean and strongโ once I got close to my goal weight. Mostly because I didnโt like what I discovered under all the pounds I lost through improving my diet.
And the final obvious point: exercise is good for you. Not just physically but also mentally and emotionally, but definitely good for your physical health too.
As for the weight loss bit, while what I said is trueโฆ itโs also true that muscle burns more calories, so being in better physical shape can definitely contribute to fat burning and weight loss (too).
I got in great shape, then I lost it all.
Many of you have been reading along here for awhile now so you probably remember pictures like this where I was at goal weight and getting in amazing shape:
A lot of things happened, and Iโll get into that more in my next post about โweight lossโ (or lack of) but as a quick recapโฆ
I went on a round of multiple medications (antidepressants, steroids, antibiotics, etc) that knocked me out of ketosis and started packing the pounds back on, even though I was sticking to my keto diet consistently.
This photo was taken (behind my back ๐ lol) about 15 months ago:
โฆ and my body composition has only declined from then until now.
I want to clarify here too: I am not totally unhappy with that photo. Not compared to how I looked before and how far Iโve come in my weight loss journey. Itโs all relative to where you were, where you are now, and where you want to be. I get that.
I only shared it to illustrate the weight I regained and the muscle tone I lost โ and the cellulite that always sneaks itโs way back on you, lol. And how FAST that can happen, literally in a few short months.
That photo was taken just on the tail end of a four month battle with all those medications, and while I was eating low carb consistently I was too sick to be very active most of those months AND the meds were causing consistent weight gain.
I didnโt worry too much about it at the time. I was focused on getting well, and on fixing some things in my life in addition to my health.
But of course I missed feeling STRONG and feeling HAPPY and having the strength to have FUN โ like just months before:
I shared these pictures with you to catch you up if youโre new, or remind you if youโre not โ and mostly to share the thoughts (and images) in my mind as I write this to you.
None of those are โbefore picturesโ of course, they are all very recent, within the last two years. From goal weight and strong & lean, to current weight & body composition.
START WHERE YOU ARE
In the last four months Iโve gained ten full pounds. I think before I went to KetoCon in Austin last month it was something like 7 or 8 pounds. Itโs shocking how just a few pounds can change your appearance so dramatically.
Just look at the difference in my arms, taken about a week before I went to Austin:
Iโll discuss the weight gain in my next post like I said, because thatโs another issue altogether. A combination of issues actually โ because I have been consistent with my ketogenic low carb diet and staying within my usual macros.
Anyway, I know where I am in my journey, and Iโve been okay with that โ because I know why, and because I know I can fix it. Iโve been actively working on solutions.
All that to say, Iโm not whining or complaining โ just sharing the facts and details, as it relates to my own exercise goals and fitness motivation.
So I went to Austinโฆ
I was there for the 3-day KetoCon event, an annual Keto Conference. My dresses fit a little more snug than usual, and I was feeling uncomfortable and bloated โ as this is about the time my weight started climbing mysteriously โ and FAST.
I had a couple of options. I could bail. I could hide. Or I could DO SOMETHING ABOUT IT. And thatโs exactly what I did the moment the feelings (discouragement, insecurities, etc) started setting in.
I just found the first opportunity and started back:
It was at that moment that I said to myself, out loud even, โSTART WHERE YOU ARE.โ Meaning not where anyone else is, or where I was before, but right here and right now โ where I am.
Thereโs more going on here than weight gain and muscle loss. If you look at this still frame from the video you can see that my face is puffy and I had bags under my eyes:
I was not feeling well in Austin, or before the trip to Austin, or since I returned home from Austin even. Iโm working on getting to the root of all that.
But at that moment when I realized I felt disappointed in myself, discouraged in what Iโd lost (and gained), and insecure about those things โ instead of going down THAT rabbit hole, I took action.
Getting Started Is The Hardest Part
When it comes to making any major lifestyle change, or starting something new, even if itโs simple exercises you can do at home in 10-15 minutes โ itโs getting started that seems hard.
I think most of us think itโs getting motivated that seems hard.
Motivation doesnโt just magically come around though. Itโs actually the RESULT of committing to a decision, and then taking the action.
Motivation kicks in next, not the other way around.
Once you DO that though, it becomes a habit and it feels AMAZING. Doing your Tricep Dips while the coffee brews becomes second nature. Squeezing in a morning walk becomes โthe usualโ and you just make it happen.
That was my experience before and I totally LOVED the results.
I didnโt just love how much better I looked, I loved how much stronger I felt! It was the first time I had ever felt core strength or upper body strength, and the ability to DO things I couldnโt do before.
But even more than that, was the inner strength that came with it.
That was exactly what motivated me to โstop and dropโ for a quick arm workout in Austin the minute I felt those icky feelings creeping into my mind.
โIf you miss it, get it back!โ I told myself.
In this photo, I could leverage myself between two boulders above a long drop using mainly core and upper body strength:
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The photo above was taken just over a year ago. I was starting to thin out again and get back into shape, before a few (more) things happened that knocked me back a few steps.
The photo below was taken just over a month ago.:
Iโm back to modified pushups instead of being able to hold up my own body weight.
Thatโs okay. This is where I am, and this is where Iโm going to start โ right where I said:
โStart where you are.โ
I donโt feel motivated. But like I said, motivation comes as a result of commitment and action โ so thatโs what Iโm doing now.
Iโm declaring my commitment to get back in amazing shape, and putting myself on the line to be accountable to take consistent action toward that goal.
I think the biggest question is: WHY?
Or actually, thatโs the biggest ANSWER.
Your WHY is what will motivate you, even when you donโt feel like exercising or doing a workout โ or in my case, getting out on the trails for a hike.
Having a strong WHY is the key to keeping that commitment strong.
Is being embarrassed about the way you look a strong enough reason? Iโm not sure. Is missing the way it FELT to be in the best shape of my life (not perfect, but definitely MY best to date) a strong enough reason? I donโt know.
I donโt have the answers, and I definitely canโt find YOUR motivation. I just know Iโm tired of looking in the mirror and feeling things like disappointment, regrets and discouragement.
So thatโs my WHY for now.
Iโm also struggling with some other issues โ sleep quality, lack of appetite, weight gain, depression, lack of energy, blah blah blah. I feel like movement and exercise will help me FEEL better (physically, too).
Iโll share more about my current state, and whatโs going on with my โmysterious weight gainโ in my next post. But for now, I wanted to open this discussion and state my goalsโฆ and hear from you too.
Are you currently exercising as part of your healthy lifestyle change? If so, how does that FEEL? If not, why not?
Your motivation is unique to you.
I think we all know how GREAT it feels to accomplish something awesome, and to feel strong & lean. Or at least we have an idea how great it WOULD feel. In my case, I had that idea โ then I experienced how great it was firsthand.
I never imagined I would find myself back on this side of it, but life happens. This is where I am, and this is where Iโm starting: by accepting my NOW and focusing on moving forward to how I want to look and feel NEXT.
I wish I could go back in time to the DRIVE and motivation I felt before and get some of that for myself โ and share it with you too. It was STRONG!
I remember how I got to that point though, and it wasnโt that hard. That encourages me as I start over again now, because I know how great it feels on the other side of the hump. Itโs just the โgetting over that humpโ that Iโm facing (again) now.
For those of you that are working out (too) as part of this Low Carb Challenge, or would really like to, I would love to hear from you.
If you were just waiting on a little motivation, let this be it. Letโs do this together. It feels AMAZING once you get started!
And I could definitely use some amazing in my life right now. ๐
What about you?
Best,
Lynn Terry,
aka @LowCarbTraveler
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Discount Code: LOWCARBTRAVELER
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Same lack of motivation happened to me. Stopped my exercise routine and started gaining. Now Iโm having hours of depression and low energy. Slowly starting my walking again. Thanks for the encouragement. Much needed and aporeciated. Sometimes I forget how much support we can all be to each other.
Me too. Now I wish I hadnโt waited so long to speak out โ but honestly, it has taken me awhile to even put my thoughts into words. And Iโm not so sure I did a fabulous job of that -lol.
Letโs get our happy back! ๐
Your post is timely. Thank you! I was just talking to my best friend today about exercise, specifically for those of us on keto. Itโs hard to find time in my busy life, but I realize I need to make time to reap the benefits. Motivation will follow once I begin to see even the slightest change! The only way itโs going to happen is if I do it! Thank you!
Thatโs so true โ motivation DOES follow.
Keep in mind that you donโt have to do hours of cardio. It can be as simple as 10 or 20 tricep dips while the coffee brews, or while youโre watching a show.
I find quick easy body weight exercises (that you can do anytime, anywhere) give me better results done consistently than trying to carve out an hour a day for cardio.
Lynn you got this!!! So well said.
I have been struggling with anxiety that came out of nowhere and my weight went down out of nowhere and now back to where it started all in about 2 months. I am finally getting back to my normal self (fingers crossed) but havenโt done keto in about 4 months. I was struggling to get and had no desire to eat from being so nervous 24/7.
We just need to find our inner peace and heal ourselves inside first and then we can push forward.
Xoxo Lynn
I think thatโs great advice: find our inner peace and heal ourselves inside. I know that itโs all tied together, and our bodies respond to our thoughts and feelings โ and the stress weโre experiencing (or creating).
Anxiety is NO fun. At my worst with that, I found a benedryl liquid gel at night helped a lot with the insomnia and terrible dreams โ and that a good nightโs sleep helped as well.
Thank you for sharing your struggles with us. It reminded me that itโs ok to struggle sometimes and gave me the motivation that I can do this. Thank you so much โค
Itโs DEFINITELY okay to struggle sometimes. Thatโs what makes us human, and what makes the good times in life so GREAT.
I know we all go through tough times, hard situations & circumstances, and good times too of course. But often all we see across social media is โsome great big amazingly beautiful lifeโ โ that makes us second guess our own.
Sometimes it takes me awhile to open up, but I like that I can talk openly here โ and that you are all so accepting and supportive when I do. <3
Thank you for sharing this. Motivation for exercise is something I really need. I have the low carb lifestyle perfected and am close to my goal weight but really need to tone and define because Iโm not happy with my body. In the middle of reading this I actually got out a platform step that I had here which we made to help my ailing mom get in and out of a car before she died last year and I did some steps on it. Itโs only a small thing but if I could do that while watching TV instead of sitting on a couch itโll hopefully blossom into more.
That made my day, Laura! Thatโs exactly what I did in Austin. I sat down at that picnic table โ then just got up and started doing modified pushups and tricep dips! Sometimes you just have to start NOW in the very moment it hits you. ๐
Anyway, the fact that you stopped reading to do steps made me smile SO bigโฆ and I needed that. ๐
I have a Gazelle in my living room that I really love. I decided to watch a movie Saturday night so I got on the Gazelle while I watched it. ANYthing is a great start. Iโm so glad we can all do this together!! *cheers*
Thank you for your post. I, too, went on a weight loss kick 7-8 years ago and made it down to about 128. Iโve gained it all back (175) and just started attempting low-carb eating (partly thanks to you). Iโve also started the 80-day obsession by Beach Body (exercise part, not the eating part). Reading posts like this helps me to continue to be happy with me as I am now but also wanting to improve.
I think thatโs the key, Michele โ accepting and embracing the NOW, but doing something positive that makes you happy with yourself now, knowing you are making positive lifestyle changes that will make you even HAPPIER. ๐
I do find myself happiest when I have goals I am actively working toward, especially when I stick with it and see results & improvements. But just having a goal and something to look forward to is SO much better than being complacent and simply floating through life. ๐
You are awesome! I am working on starting back. Been off about a month. I love the โstart where you areโ. I have been trying to think of the perfect time to start back and now know it is now. Going to do some push-ups today. My tiny goal right now is 10 girly ones and move up from there. Your bikini pic was adorable. Iโm with youโwe got this!!!
I think thatโs a GREAT goal, Amy! I started back a few months ago with 10 Tricep Dips every day as my goal. Then I worked my way up to 20/day, and then to holding them longer each time.
Itโs the consistency that counts more than anything. ๐ Hereโs to feeling stronger, happier, healthier & leaner!! *cheers*
this was a great readโฆreally hit home. Iโm struggling with weight gain..just canโt get a grip! youโre always inspirational thou so thanks!
Thank you, Arlene. What do you feel is causing your weight gain, and what are your plans for getting a handle on that?
I shared my food diary and what Iโm struggling with here: https://www.travelinglowcarb.com/22036/weight-gain-on-keto/ and will share another update soon on what Iโm doing to take control of the situation. ๐ Stay tuned!
Ive been fighting this since the end of December. Topped the scales today and Im sorry to say Im not surprised. But this morning restarted my low carb journey. I think Im right where you areโฆ.just not feeling it, and struggling!
Iโm glad to hear you started back on low carb, Robin. ๐ Youโll be SO happy you did! Just making that decision and then doing it is the hard part โ done.
Iโm not feeling it yet either, and still struggling, but the only way to change the way I (we) feel is to take some action. ๐
I find the fitbit motivates me, If I have not done 10,000 steps I start moving, thru the day I have to be so many steps, but honestly since 1009 I got in the habit of walking 10,000 steps, and I do weights everyday for strength and muscle tone, most days I do 12,000-14,000โฆ.I have a treadmill, but prefer walking outdoors. I live in Oregon so treadmill is a good second, canโt blame the rain not to walk. I usually do 12,000-14,000, I do my lay down weights every time I walk, I divide my time, 30 minutes morning-evening 30 minutes, weights add additional 15 minutes with each work outโฆ. Please note I am 74 and because I do this most people do not know I am that age.
I love my fitbit too, Bonnie. ๐
Thatโs an impressive fitness routine โ very inspiring! Even more so that you are 74. KUDOS! That makes me smile, and encourages me to move more and really challenge myself to get my strength back. ๐ Amazing! Thank you so much for sharing your story.
Thanks Lynn for sharing. I do Classical Stretch every morning that is shown on my PBS channel Monday through Friday at 530 a.m. It is design to move and stretch every muscle and joint in your body.
I walk daily at least 20 minutes, most times 40 minutes (two 20 minutes sessions per day) and when I have a lot of time usually on the weekends for one hour. I do something that is easy and can be incorporated into my day regardless of the weather. My weight gain resulted from inactivity and not paying attention to how much and the types of food I was consuming when I was working on my Masterโs degree. As a nurse I knew all that weight around my middle was not good for my health and that was my source of motivation. Menopause and hormone changes does not help. My advice would be to get those levels check to rule out if they are the underlying cause for fatigue and depression.
Our bodies are design to move and walking is the most simple and beneficial thing we can do. Find something you love doing, start slow and build from there. Beginning my day with prayer and my daily devotionals has helped me when it comes to my mental health. Reminds me of how bless I am even when I get off track or mess up.
Great advice, Pamela!
I started with walking a few years ago, walking my great dane downtown most days and we worked up to several miles a day at a fast pace.
Unfortunately heโs so old now that he canโt even go a full mile anymore and even that seems to wear him out โ and he cries if I go without him, so I havenโt been walking daily like I used to.
Right now Iโm focusing on getting back to my home workouts & hikes. ๐
Thank you! Thank you! Thank you! From August to January, I lost 40lbs and felt proud of myself for all that I had accomplished but in February, I fell off plan and never looked back. I feel tired all the time, Iโve gained most the weight I lost back, and itโs all because I have been eating whatever I wanted/tons of carbs & sugars. I am tired of feeling ashamed. I am tired of not having energy. I am tired of not feeling proud of myself. I AM TIRED OF BEING OVERWEIGHT!!! With that being said, I feel so excited and determined to give it all up again, refocus on me, and more importantly, to take control of my weight loss!!
That totally made my day, Selena โ how AWESOME is that?! It feel so good to be determined, and even more so: to be in control of your choices, your direction, and yourSELF. ๐
You really fired me up with fresh inspiration & motivation! <3
You are so brave. I would never post all this but I really appreciate you sharing because I needed to hear that someone else is in the exact same spot as me. I set up a daily reminder quoting youโฆโmotivation is the result of commitment and actionโ. Thank you!
Discovering that about motivation really turned things around for me. ๐
Thank you, Ellen. Itโs not easy to share. But Iโm like everyone else. All I see is โmy perfect lifeโ and โmy perfect bodyโ all over the internet โ and some days it can be really encouraging and motivating. Other days itโs downright disheartening and discouraging. ๐
The reality of making a HUGE lifestyle change, and any weight loss journey for sure, is that itโs full of tough moments and hard lessons and big personal challenges โ that are unique to you, or at least to you in your way of dealing with and overcoming them.
Thank YOU โ all of you โ for being here for and with me through it all! *hugs*
Thanks Lynn, just last night after polishing off 2 months of terrible eating and feeling regretful and guilty I went to bed thinking today was the new day. It was awesome that I slept until 11 a.m. instead of my usual getting off at 6 a.m. and starting the day with sugary cereal and feeling miserable. I got back on the horse and made my scrambled eggs with cream cheese had glasses of water and put shorts on to go into the pool but I havenโt got there yet. Read your post, and Iโm getting ready to hop in the pool and do a little bit of exercise. Iโm back, Iโm starting where Iโm at, love that phrase by the way, and on my journey again to feeling stronger and fighting off depression and stress. Thank you
Iโm SO glad to hear that, Cindi. ๐ Iโm sure you already feel heaps better โ just taking action alone really makes a world of difference for me. I go from feeling disgusted to feeling motivated pretty quick โ just by making a positive decision and taking a step in that direction!
I love that too โ start where you are. It really helps me to embrace the NOW and stop looking back and looking forward so much.
I also find that to be a good place to find gratitude (NOW) where itโs easy to find regret or discouragement looking backward and forward. I often remind myself: There is nothing so bad in my life at THIS moment, right now, that I canโt fix โ starting today.
That helps me a lot. ๐
Thank you so much for you insights, vulnerability and transparency!! I wish I had read this yesterday (Mondays remind me of a fresh, new canvass to paint on). Iโm committing right here right next w to 30 minutes of intentional exercise at least 5 days per week! Iโve so been treading water since December. Thanks again!
Itโs too bad โtreading waterโ doesnโt count as exercise. ๐ LOL โ that made me smile! Mondayโs are always great, but so is every other day of the week in between each of the Mondayโs. I say you get a head start on the next Monday! (Thatโs what I always tell myself.)
NOW is good for me, because itโs right now WHILE Iโm thinking about it โ and because I may not feel the same way by the next Monday, lol. I have to jump while the idea is strong!
Hereโs to getting more active and seeing GREAT results! ๐
I started my journey on Jan. 18,2018.i started the 90 day low carb challenge, and o joined our local YMCA.Even though I struggled I made it a point to go at least 3 days a week, sometimes more. 4 weeks ago I was involved in a accident. Then 2 days later I had water damage from the condo above me. I got lazy, I always told my self Iโll go tomorrow, but never did. I was up to 3.5 miles on the elliptical. I started bavk today, I did 1 mile. I thought I was going to die. Iโm starting new. Iโll take it easy and gain my strength. But I do good Iโm 66, have coronary heart disease, arthritis in every part of my body, but I will do it. I am even more motivated after reading your post! Thank you for your inspiration.
It really encourages me to know there are so many people starting, or starting over with me. ๐ Thank you for that, Linda!
Iโm so sorry to hear you were in an accident, and the water damage had to be a royal pain to deal with too. Geez.
Itโs great that you have the experience of KNOWING you can do it. Starting back with that one mile, knowing you CAN do 3.5 miles, that had to feel great โ knowing youโll be back where you were in no time at all. ๐
Thatโs how it felt to me with my hike and my home workouts this week. It reminded me of when I first started exercising โ and how quickly it became an enjoyable part of my life and how GREAT it felt!
I started with the ketosis diet or low carb intake 10 months ago. I lot 102 pounds on it still have more weight to take off and then toning to do . Lol thank you for your story it helps me understand that my medication might be what taking this so long to do. But I will never give up! In my fright to be fit.
Wow, Amy โ over 100 pounds lost in just 10 months is GREAT. Way to go!! I donโt think itโs taking long at all. ๐ KUDOS!!