Melissa Matthews, Isadora Baum

<p>Yet what if youre not losing weight, despite your efforts? If the keto diet worked for all of these people, and youre following the same rules, should you get the same results? When you dont see the scale budge, it can be frustratingand make you want to stuff your face with pizza instead.</p>

<p>Well, it turns out keto is a bit more complicated, and there are a few common mistakes you could be making that would hinder your progress and make you gain weight instead.</p>

<p>Here are 9 possible reasons you're not losing weight on keto.</p>

<h1> You're Eating Too Many Calories </h1>

<p>On the keto diet, youre lowering carb intake and eating more fat, which is pretty calorie dense. When you think about the number of calories per gram, its 9 calories per gram of fat versus 4 calories per gram of carbs. So, while youre lowering carb count, youre probably boosting the calorie count in your diet.</p>

<p>A ketogenic diet is designed to use fat for fuel ... but if you're consuming too many calories for your needs, it is still possible that you'll be storing fat just as you would on any dietary pattern, explains <a href="https://www.champagnenutrition.com/" id="103e9e97-a594-3d37-a779-58d13aaa8ff7">  </a> , spokesperson for the Academy of Nutrition and Dietetics.</p>

<p>A keto diet won't work if you're not in a calorie deficit. Before starting any diet, it's best to meet with a dietitian to determine how many calories you should be eating on a daily basis in order to nourish your body. </p>

<p>Unless youre testing yourself and really tracking your macros on a <a href="https://www.menshealth.com/nutrition/g24433653/keto-diet-apps/" id="709bd503-d633-3b4b-aac5-5b0d16056f73">  keto diet app </a> , you could be underestimating the number of carbs youre eating in the day. Without really analyzing your intake, its hard to know whether or not your body is fully in ketosis.</p>

<p>The carbohydrate intake level is very low; foods like rice, potatoes, bread, starchy veggies, juice, most fruit or sweets of any kind will likely push you over the limit, Hultin says. Its easy to lose trackespecially when carbs are hiding in <a href="https://www.menshealth.com/nutrition/a24107685/keto-dairy-products/" id="bca8e458-22b7-31d7-a125-7644482b03e0">  seemingly innocuous places </a> . Your best plan of action is to choose foods with very few carbs, like green leafy veggies or berries, when looking for produce.</p>

<p>Plus, it depends on the person: Everyone is differentwhat puts one person in ketosis could be different for another person, she says.</p>

<p>If youre not losing weight, it might be worth getting some information on your ketogenic state. There are ways to check your ketosis state on your ownto some degree of effectiveness. They sell testing strips for urine, though those can get false reads for a number of reasons, like hydration levels, Hultin warns.</p>

<p>The best way to know if you're actually in ketosis is through a blood test, but that's invasive and should be recommended and completed by a physician, she says. </p>

<p>You can also ask your physician if you can test your blood yourself. If given the green light, You can buy a blood ketone monitor online and some test strips (usually $30 for the device and $1-$2 per ketone strip), says  , keto expert, personal trainer, and NYT best-selling author.</p>

<p>You cant look to your diet alone to help you lose weight. Other hormones can come into play, like cortisol, which spikes when youre stressed and can cause you to hold onto fat and retain water.</p>

<p>If anything spikes cortisol levelschronic work stress, anxiety, lack of sleep, or stress due to a restrictive dietthen yes, that can make it harder for a person to lose weight on any type of diet, says Hultin. Cortisol is a fight or flight hormone, so if it's surging, it can take the body out of a fat-burning state." </p>

<p>To keep your stress levels low, be sure to prioritize sleep, healthy food choices, and activities that help you mellow outlike exercise, reading a good book, taking a bath or watching a movie.</p>

<h1> You're Struggling to Stay on It </h1>

<p>Unless you're intentionally <a href="https://www.womenshealthmag.com/weight-loss/a22116967/what-is-keto-cycling/" id="54b65229-3c87-30c5-a93c-bf63f76f63d4">  keto cycling </a> , going in and out of ketosis all the time could definitely be hindering your weight loss. Every time you fall out of ketosis, it takes time to get back into fat-burning mode; it's not an immediate reset.</p>

<p>No doubt about it, the ketogenic diet is restrictive. It takes time, planning and diligence to stay on it," Hultin says. "Some people cycle off it by eating more carbohydrates either on purpose or accidentallywhich could be a sign that it's too restrictive for your lifestyle." </p>

Elevated view of a fruit on a plate. Blue wooden background.

<h1> You're Eating Too Many Keto Sweets  </h1>

<p>Dont assume that keto-approved brownie is as healthy as a handful of nuts. While delicious, they are still high in calories, so if youre treating them as a daily snack or two, you might not lose weight.</p>

<p>I would recommend people limit keto friendly treats or desserts to only a few times per week," Manning says. "There isn't really a best or worst keto dessert; the problem is that they are calorie dense and can trigger more cravings, which can lead to over-consuming."</p>

<p>Even if it fits in your macros every day, its the behavior behind consuming these treats that matters, he says. Eating keto sweets can trick the mind into wanting more indulgent foods.</p>

<h1> You're Not Being Careful With Dairy </h1>

<p>Watch out!  <a href="https://www.menshealth.com/nutrition/a24107685/keto-dairy-products/" id="9d9f89ed-a46a-391c-a7cd-b8290db118c1">  Sometimes dairy can take you out of ketosis </a> . Certain dairy products like flavored yogurt and 2% milk contain a surprising amount of carbsthe latter has 13 grams in a single cup. And if you're not the kind of guy to eat yogurt plain, you need to be careful about carbohydrates in the toppings. A seemingly safe yogurt parfait can take you over your carb count for the day. </p>

<h1> You're Eating Too Many Restaurant Meals </h1>

<p>There's no denying that restaurant meals are tasty and convenient. However, going out for breakfast, lunch, and dinner can hinder weight loss efforts says Melanie Boehmer, R.D. at Lenox Hill Hospital. That's because you're not really sure of every single ingredient a dish contains or how a meal is prepared. </p>

<p>"From a caloric standpoint its easier to not know whats in it," says Boehmer. </p>

<h1> You're Consuming Too Many Fake Sugars </h1>

<p>Keto dieters often rely on artificially sweetened foods and drinks to endure the diet. However, foods marketed as "low" or "no sugar" are easy to overeat because they seem "healthier," but that isn't necessarily true. </p>

<p>"They can sill spike blood glucose levels because youre eating more of them," she says. Boehmer recommends choose whole, unprocessed foods which will leave you satisfied and provides nutrients. </p>

<h1> You're Drinking Too Much Alcohol </h1>

<p>Drinking alcohol temporarily <a href="https://www.menshealth.com/trending-news/a19544977/psychopath-or-sociopath/" id="7e3f1689-336d-346c-ad6b-fbf58e8a8c60">  bumps you out of ketosis </a> and stops fat burning dead in its tracks. This means that drinking even two to three alcoholic beverages several times a week may negatively impact your weight loss efforts. If you hit a plateau, it may be time to cut back on happy hour.</p>

<h1> You Have an Undiagnosed Medical Condition  </h1>

<p>Although it's rare, sometimes people have medical conditions, including food allergies or intolerances, that make weight loss difficult, says Boehmer. Consuming food that you're either allergic to or intolerant of stresses out your body. This leads to inflammation, which makes it difficult to lose weight, she explains. </p>

<p>Then, there are medical conditions that actually cause you to gain weight. Hypothyroidism, for example, <a href="https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284" id="ad7ad7ac-ddbe-3080-a55c-09836392a41a">  occurs when your body doesn't </a> create enough of the thyroid hormpone. This can lead to fatigue, weight gain, and muscle aches if left untreated. It may be time to see a doctor if you're always tired and just can't lose weight.</p>

The Reasons You're Not Losing Weight on Keto

The <a href="https://www.menshealth.com/nutrition/a19530409/ketogenic-ketosis-diet-for-beginners/" id="577dde65-5b9b-32f6-a2ce-7ac0c9db4863">  ketogenic diet </a> has been touted as a major weight loss program, where Instagrammers have documented their <a href="https://www.menshealth.com/weight-loss/a23396703/dad-weight-loss-transformation-keto-running/" id="e04eba68-a7e7-3258-a555-b38e8ac2015b">  keto weight loss success stories </a> to encourage others to join in on the craze and tackle the...

The Top Reasons You're Not Losing Weight On the Keto Diet

<p>Think again, though, because you can totally benefit from taking barre. Not only will it build lean muscle, but it also may be able to <a href="https://www.cnn.com/2018/01/24/health/barre-sexual-history-partner/index.html" id="d73aa1bd-4ac2-38f9-a245-685375ed75fc">  improve your sex life </a> . Which makes sense, when you think about it: the pulsing, tucking, and holding motions that are key to barre also work out the pelvic floor muscles, which are key to orgasm.</p>

<p>Barre class is basically a mixture of ballet, pilates, and yoga. It mostly focuses on the lower body, such as the thighs, gluteal muscles, and legs, as well as the core. Most exercises are done at the bar. </p>

<p>Many fitness programs include  , or movements that work several muscles at once. Classic exercises like squats, bench press, and deadlifts would fall under this category. But barre classes include movements inspired by ballet, yoga, and Pilates, which focus on isometric moves. This form of strength training involves applying tension without contracting the muscles - and can lead to greater gains in the bedroom. </p>

<h1> 1) It could decrease erectile dysfunction problems </h1>

<p>Generally speaking, studies suggest that exercise may prevent or resolve erectile dysfunction, says Justin Lehmiller, Ph.D., a research fellow at The Kinsey Institute and professor of social psychology at Ball State University. Although he doesnt recommend a particular training program, barre is a great overall workout that blends cardio, strength training, and flexibility, <a href="https://www.webmd.com/fitness-exercise/a-z/barre-workouts" id="434c35dc-f71f-3c3e-a5d0-3aaebca240be">  advises WebMD. </a> However, Lehmiller cautions men from seeking medical treatment in favor of a run. To be clear, exercise isnt a cure-all for ED because ED can have many different causes, not all of which can be addressed through increased physical activity, he says.</p>

<h1> 2) You have more staminas and can hold positions for longer. </h1>

<p>Youll get your heart rate up with each pulse and hold, which helps to build endurance in general. This may be air squats, lunges or holding a plank posture for 1-3 minutes, says Dr. Holly Richmond, also a clinical sexologist. Improved cardio means increased stamina in the bedroom-you can have more sex and for a longer duration, she says. (And hey, that's the dream, right?)</p>

<p>Greater range of motion and flexibility is another key feature of barre workouts. Being flexible allows you to get into and hold various and more challenging sexual positions, says Richmond. You can get deeper, spread your legs wider, and bend with ease. So, if youve been tempted to try a few advanced sex positions, barre might just help you get there.</p>

<h1> 4) You'll have stronger orgasms.  </h1>

<p>Perhaps most specific to barre workouts-and one of the reasons I chose them after I had my children-is how effective they are for strengthening the pelvic floor, says Richmond.</p>

<p>This benefit isn't just specific to women. ,&amp;gt;Research <a href="https://www.smr.jsexmed.org/article/S2050-0521(15)00002-5/pdf" id="46b4fb7a-cb4c-3b89-a2ce-e8b5a9e00c03">  backs this up </a> , indicating that weak pelvic floor muscles are associated with erectile dysfunction.</p>

<p>Many barre exercises utilize squeezing, pulsing, thrusting and holding of the muscles in the glutes and hips, which strengths those crucial pelvic muscles, Richmond says. To really reap the benefits, you can also <a href="https://www.menshealth.com/sex-women/a19537530/workout-for-your-penis/" id="b21f4cb1-3413-3798-acc3-4bbc22053f11">  throw kegel exercises </a> into the mix while youre working out.</p>

<p>Essentially, you just have to squeeze your pelvic floor like you are trying to stop peeing with every isometric barre pulse. After 4-6 months of barre workouts, most of my patients (men and women alike) report stronger orgasms, Richmond says.</p>

<p>3/5/2019: This story was updated to include new information from Dr. Justin Lehmiller, a research fellow at The Kinsey Institute and professor of social psychology at Ball State University. </p>

4 Sexual Health Benefits of Barre Workouts

You've probably heard of <a href="https://www.fitnessmagazine.com/workout/pilates/exercises/barre-beginners-guide/" id="68ad3fa8-ad4c-34f2-ac7d-1f72defdd582">  barre </a> , a ballet-inspired workout that blends Pilates, dance, yoga, and technique driven exercises that focus on strengthening small muscles you may neglect in other types of training. But many guys have zero interest in trying a barre workout, thinking its exclusively reserved for women.

4 Barre Workout Benefits That'll Make You Better In Bed

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Pulse Ghana is the most followed news and entertainment platform, informing and engaging young Ghanaians round the clock, providing updates by the hour.

Melissa Matthews, Isadora Baum

Articles written by the author

The Top Reasons You're Not Losing Weight On the Keto Diet

4 Barre Workout Benefits That'll Make You Better In Bed