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Before we bring in the new year, let’s review the accomplishments and lessons learned of the members of the Refine 365 Keto community during 2019! The year brought health challenges and successes and new insights into the ketogenic diet. Members of our Refine 365 Keto program have posted pictures and narratives of their weight loss, improved health, or new sense of vitality, while sharing the ups and downs of their ketogenic diet throughout the year. Here is a look at some of the highlights from 2019.
Success Stories
One of the most inspiring aspects of the Refine 365 Keto community is the sheer number of documented success stories that have been posted there over the past year as members from all over the world have reported their remarkable transformations – from struggling with weight loss and health problems to achieving their noted goals and enjoying improved health and wellbeing.
Another member, Sarah, lost more than 50 pounds post-keto with the Refine 365 Keto programme: ‘The support of the people in our community kept me on track when I otherwise wouldn’t have stayed the course.’ Sarah didn’t lose just the physical pounds. By eating right and following the advice of the group, she also gained back energy and mental clarity. Her story represents many people on many keto blogs and experiences who swear by the life-changing effects of a keto lifestyle.
A second member, John, previously suffered from high blood pressure and cholesterol, but has dramatically improved his health markers and minimised his risk for chronic disease through the Refine 365 Keto programme and lifestyle changes. He says he feels better and that, thanks to knowledge he’s gained from the community, he’s in charge of his health.
Strategies for Success
As well as the positive success stories, practices for implementing the keto lifestyle were shared within the Refine 365 Keto community. Members posted about efficient meal planning strategies, grocery shopping ideas and strategies for navigating eating-out situations on a keto diet. This helped people new to the programme get started, and also provided veteran members with fresh ideas for continuing forward.
Meal prepping has been one of our biggest strategies: If you make keto-friendly meals ahead of time, as a community member told me, you don’t have time to be cute and you always know there is food available to eat. There is also an important psychological aspect to this – meal prepping makes it harder to choose a high-carb option, helps foster a longterm commitment to the diet, and saves time.
Members have taken food-tracking to a whole new level with the use of efoods database software to keep track of macros (the macronutrient values in what they eat) and food intake itself. This allows them to keep their diets on track in ways that are finely tuned to their individual needs, make adjustments as needed to stay on course, and monitor trends that allow them to continue to achieve their goals.
Looking Ahead
With many success stories and a solid set of principles associated with the Keto diet, the community will welcome the new year by supporting each other on their health journey beyond dieting. It is obvious that most people have formed great connections and are motivated to continue their lifestyle journey with Refine 365 in 2022.
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Losing weight is rarely a straight line, and relying solely on the scale can be misleading. Many people start their fitness journey expecting the numbers to drop consistently, but real transformation often happens behind the scenes — in body composition, muscle retention, and fat reduction. In the early stages of weight loss, your body goes through adjustments such as water weight fluctuations, glycogen depletion, and hormonal shifts. While the scale might move quickly at first, it may later stall or even rise due to muscle gain, inflammation, or increased hydration. This is completely normal and part of a healthy weight loss process. Understanding the difference between fat loss and scale weight is key. Fat loss refers to reducing stored body fat, which improves overall health and appearance. Scale weight, on the other hand, includes everything — fat, muscle, water, and even food in your system. You could be getting leaner and stronger without seeing a big drop on the scale. Other signs of progress include: Clothes fitting better Increased energy and strength Better sleep and mood Visible changes in body shape Focusing on sustainable habits like proper nutrition, strength training, and recovery will help you achieve long-term results that go beyond the numbers. Patience and consistency matter more than short-term fluctuations. If the scale isn’t budging but you feel better, you’re likely on the right track. Learning how to track progress beyond the scale is one of the most powerful tools for staying motivated and committed on your weight loss journey.
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