Friday, November 30, 2018

[Daily Directory] Find your quests for the day here! - Saturday, 01 December 2018

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

Interested in some side quests?

Community bulletin board!

If you are new to the sub, click here for our posting guidelines


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from loseit - Lose the Fat https://ift.tt/2PbpM20

Does anyone ever feel like they're not losing weight despite actually losing weight?

Hey, I'm 19 and I have been overweight for a while. Starting this year I was 215 lbs. About half way through the year though, around July I stopped drinking caffeinated sugary drinks, going on long walks and small exercises, started watching what I was eating, and in general have been eating less. (About Between 1600-2200 calories a day depending on how I'm feeling). I'm now down to ~195 lbs.

It feels good to be under 200 for the first time in like, 4 years. But whenever I look at myself, I don't feel any weight loss. I still feel like I'm the exact same. I don't intend to quit, I hope that by March or April 2019, I can be around 175. But I just feel disheartened whenever I look in the mirror and see the same slob from half a year ago. Does anyone ever feel like that?

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from loseit - Lose the Fat https://ift.tt/2E6NBXI

How To Make An Amazing Cheese Board in 3 Steps

Cheese boards are one of the best ways to please all your guests. They look gorgeous with a variety of colors and textures – and can often double as a centerpiece. And the options are limitless, so appealing to different palates and preferences. There are so many delicious combinations!

Bonus: “No cooking required” means you have more time to enjoy the company of your guests (or tend to other kitchen tasks).

cheese board 3 step charcuterie platter

But if you don’t know a lot about cheese or charcuterie boards – it can be intimidating (or expensive if you try to buy every kind of cheese and cracker in the store!). So I’m sharing 3 easy steps to make an amazing and impressive Cheese Board featuring Real California cheeses – that means real food from real people! 

3 Steps to Make an Amazing Cheese Board

1. Cheese – choose 3 different types of Real California Cheese.

This is usually where it can get intimidating because there are so many different types of cheese! And that’s a good thing when you love cheese!! But it’s not great if you aren’t sure what types of cheese work on a board and want to make it a quick trip to the grocery store.

The first step is to make sure you have 1 of each type of cheese. They’re often categorized by firmness and texture so if you want to keep it simple, get one firm / semi-firm cheese, one soft / spreadable cheese and one blue veined cheese.

Feel free to get more than this! But at minimum you should start with these varieties and add any others that look good.

1 – hard cheese

1 – soft cheese

1 – strong cheese

1 – bonus: your favorite cheese

Tip:  Aim for 2-3 servings of each cheese per person.

Real California Cheese Board 3 tips how to make

Try this: If you’re serving with wine – cut out the middleman and serve a wine-soaked cheddar, which is not only delicious but also adds a fun color and conversation piece to the board.

Remember to look for the Real California Milk seal when buying cheese for your spread to ensure it is made with 100% Real California Milk from Real California Dairy families. You can also get information on Cheese 101 (storage, nutrition and their cheese makers) on the Real California Milk – Cheese section.

Real California Milk logo new Oct 18

2. Crackers, Bread or other vehicles for enjoying the cheese

Choose 2 carb options for the board. Ideally, at least one should be crunchy – think crackers or mini toasts. The second pick can also be crunchy or you can do bread – think pita or sliced baguette.

Keep in mind the cheese you got and get something that will complement it. You might want to get a mild cracker if you chose very strong, flavorful cheese. If you went with mild cheeses, a seeded or cracker with fruit and nuts might work well.

1 – crunchy or salty

1 – soft or sweet

The possibilities of textures and flavors are practically endless in this area. You can do crackers or bread – or both! Just make sure the flavors complement the cheese. If you chose very strong cheese flavors – go with mild crackers that won’t compete with the flavors.

2018_Cheese board - Toma-Brie-Pepper Jack (1)

3. The Extras (that complement the flavors)

Fresh Fruits & Vegetables– choose 1 of each (ideally different colors).

This category serves double duty on the cheese board because they’re tasty and add some great color. The best fruits and veggies are the ones that are in season. Shop for produce that’s at the peak of season for the best flavors. And fruits and veggies are often cheaper when they’re plentiful.

1 – fresh fruit

1 – fresh veggie 

Sweet – choose 1 sweet treat to complement a strong cheese.

1 – jam, honey or spread

You can use honey or jam that you already have – just serve it in a nice bowl or cup. And make it easy for guests to serve themselves with a small spoon nearby.

Salty – choose 1 sweet treat to complement a milder cheese.

Examples: nuts, pickles, hummus, olives, etc.

Tip: Sprinkling nuts in any bare areas of your cheese board make it look more plentiful too.

Read the breakdown of each category and screenshot this checklist (or print it out) and take it to the store with you. Enjoy!

Cheese Board Checklist Real California Milk Tips

*Look for the Real California Milk seal when you’re shopping for dairy. The seal means it’s made with Real California Milk – from dairy farms all around the state.

Check out more >>> Tips & the delicious cheese board I made when I met with some of the Real California Milk team in San Francisco here!

Do you have a favorite cheese & cracker combo?

I love cheddar and whole grain crackers with a dab of honey. Sooooo good!


This post is in partnership with Real California Milk. All opinions are my own. #SavortheSeason #Holidairy #CADairy #sponsored

The post How To Make An Amazing Cheese Board in 3 Steps appeared first on Run Eat Repeat.



from Run Eat Repeat https://ift.tt/2RlryiY

Started 4 (M23)onths ago, just lost 1/8th of my body weight.

I hit 220 on the scale last night. I’d stared at it in August (leaning over to see around my gut) and seen 250. There was this voice in my head just saying “that’s an 1/8th of a ton bro. An EIGHTH!!!”

I snapped. I re-downloaded my fitness pal, bought a jug of protein powder, and started the one form of torture the government is ruled too extreme for terrorists: jogging. 3.5 miles a day.

Backstory: I’d started working out and eating better in my senior year of high school, and by graduation I’d hit 188. I was happy with that, but then college happened. Going to a new school away from everything I knew led to a sedentary lifestyle with poor nutritional choices (read: pizza, video games, and more pizza). So by the end of my freshman year, I was 235.

The “freshman 15” is coined because that’s the average a new student gains. I’d hit the freshman 50.

Luckily, things improved in my personal life. I’d made friends, and got out from living with a shitty roommate to being an RA. Sophomore year went fine, no gain. But junior year, a lot of outside factors crept in: parents had a tough divorce, money concerns over college, and my job was seriously starting to affect my mental health. I was 240 when I graduated, now suffering from depression, which also didn’t help with weight loss.

I started work in FEMA, just in time for Hurricane Harvey to hit. Hardest thing I ever did, and being rushed because of a disaster was good for the depression and the weight. I lost 10 pounds because of that. Then I got home, and started driving for Jimmy Johns. That obviously involved a lot of sandwiches and not a lot of movement, so I was at 250 before I knew it.

So on August first I started the torturous journey of getting back into shape. I bought some basic weights, and just started working on it hard. I started logging my meals and calories, and eating the right things. I was horrified at where I was, and I wanted to change it.

Fast forward to now. It’s been four months, and I’m down 12.5% of my body weight to 220 pounds. There is literally 1/8th less fat on me, and I’m in the best shape I’ve been since I was 18. I’ve had to put aside half of my wardrobe to put back on what I haven’t been able to wear in years. I look in the mirror and for once I don’t think “shit, Clark Kent let himself go” (that’s roughly what I look like)

And I’m still going, I’m planning on getting down to 170 by August of next year. I’m going to kick my own ass, and I can’t wait.

But through all of this, I’ve been lurking here. I’ve seen people help each other out, and support each other. And it’s made a real difference to a lot of people.

So I’m making my first post and I’m really excited. Thanks for all the motivation!

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from loseit - Lose the Fat https://ift.tt/2SjdXIX

Fun Friday Discussion: Are there any gadgets/apps that have helped you stay on track?

With the holiday season upon us, I thought it would be fun to know if there has been any gadgets, apps, appliances, etc. that have helped you lose weight or stay motivated? I know it all comes down to CICO, and no gimmick can replace that equation, but let's face it, weight loss can be boring, so having something to make it fun can help with motivation.

For me:

  • MyFitnessPal- this is an obvious one for people on this community, but this app is a lifesaver. I recently discovered a widget on my phone to put the calories remaining on my home screen, which is a good reminder.
  • FitBit- I have an old version, and it does help me stay motivated to move more. I generally don't count back the calories from thing like walking, and know it isn't always accurate...but still, there is something motivating for trying to reach those 10,000 steps. Especially if I'm having a lazy Saturday, seeing "200 steps" in a day makes me get off my lazy ass.
  • SodaStream- I bought one on Black Friday and already am obsessed. I'm just using it for unflavoured fizzy water, and find it helps me drink more water during the day, and also reduces my desire to drink unhealthy beverages like juice. I put some lime or lemon in it, and for some reason, it's just more enjoyable than regular water.

What about you? Anything else I should be adding to my wish list?

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from loseit - Lose the Fat https://ift.tt/2FQ4V4X

Face gains from about 180 to around 135:)

https://ibb.co/W64fvqy https://ibb.co/LgFFzWG The first one is the other day at around 135 and the second is from a few years ago at ~180. I showed the guy I recently started dating, and he mentioned that I didn’t look that chubby before, but with the weight loss my whole face just looks different. And he’s right! It’s crazy. I always thought that because I didn’t have a double chin I wasn’t carrying weight in my face, but I definitely was!

Im posting the text twice to get around the post getting blocked for having too little content :/

https://ibb.co/W64fvqy https://ibb.co/LgFFzWG The first one is the other day at around 138 and the second is from a few years ago at ~180. I showed the guy I recently started dating, and he mentioned that I didn’t look that chubby before, but with the weight loss my whole face just looks different. And he’s right! It’s crazy. I always thought that because I didn’t have a double chin I wasn’t carrying weight in my face, but I definitely was!

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from loseit - Lose the Fat https://ift.tt/2AChM4F

I gained two pounds and it's seriously making me upset

I'm a 5'1 19yo female and I started my weight loss journey after peaking at 134lbs August 2017. Long story short by May I had gotten down to 116lbs and by October 114. I plateaued for a while and after I realized I was way over estimating how many calories I burned exercising I got down to 110-111 (depending on the morning) and that was like a dream come true. I stayed 110.2 all the way until Nov 17. Then Nov. 24 was 112. Now I'm 113. 113 has been consistent since Monday so I don't think it's a "I ate too much salt last night" kinda thing. The correlation with the weight gain being that I started eating at maintinence instead of at a deficit because I started weight training (I haven't been weight training long enough to gain two pounds of muscle). Back to a deficit I guess...

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from loseit - Lose the Fat https://ift.tt/2RkWBet

6 Things to Do on Friday for a Weekend of Weight Loss

It’s Friday! Congratulations. On this day of celebration, the last thing you probably want to think about is talking about weight loss—you’ve worked all week and want to cut loose! While you should relax, know that the weekends can be a results-crusher after a week of great weight loss work: Studies have shown that dieters eat more extra calories on Saturdays than any other day and why, according to a study, people usually weigh in heaviest on Monday mornings—they’ve just finished a two-day binge. The solution? A weekend weight loss plan!

It doesn’t have to be all plates of carrots and drudgery, though.

A Weight Loss Tip for Every Day of the Week

Read More

Follow these six tips on Friday to set yourself up for weekend weight loss:

1. Start the day with a protein-rich breakfast.

Fridays can be full of temptations: Coworkers bring in baked treats, a cool manager might order pizza for the office or people might invite you to an extended lunch. You’ve only got so much willpower: Eating protein in the a.m. can make it go farther: Protein takes longer for your body to digest, so it stays in your system, making you feel fuller, longer, than a fast-acting carb breakfast. That’s probably why, in a 2013 study, overweight people who ate breakfast with 35 grams of protein ate fewer high-fat, high-sugar snacks in the evening compared with those who ate cereal or no breakfast at all. If you’re on the Nutrisystem program, you’re in luck: All of our meals and snacks are prepared with the best balance of protein, carbs and fats. So dive right in to one of our morning meals (and feel free to add one of your PowerFuel allotments with the meal for an added protein boost if you’d like!).

Click here to find weight loss-friendly, high-protein breakfasts to start your day right >

2. Hold off until Happy Hour.

Once you’ve got a good plan, the key to weekend weight loss success is compliance. But nobody’s perfect: That’s why many coaches and diets aim for an 85 to 90 percent compliance rate for success. So if you’re on-plan that percentage of the time, you increase your chances of seeing results. If you’ve got 21 meals per week, an 85-percent success rate is about 18 on-plan meals each week. So don’t use up all your splurges on Friday with a big, lavish lunch and trips to the vending machine, or else you won’t have any wiggle room for the weekend. Besides, Saturday is best for splurges: Studies have shown that’s the day dieters consume the most extra calories.

How to Have a Healthier Happy Hour

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So on Friday, hold off until Happy Hour. Eat your normal meals on your plan, eating healthy snacks that you’ve planned for and enjoy a celebratory treat that evening as you remember the week’s success.

3. Gameplan: Look at Saturday’s menu now.

If you’re headed out to dinner Saturday, look at the menu for the restaurant online on Friday. If your Saturday meal isn’t planned as a cheat, look for options that will fit in with your weight loss goals, with lean protein, lots of veggies and in reasonable portions. If the restaurant’s a chain, you can probably even find calorie counts listed online for more precision in your decision.

If Saturday’s meal is a cheat, look at reviews: If you’re going to have your splurge, make sure what you’re ordering is going to be good. And once you’re there, even if it is your splurge, stick to a reasonable portion: Consult this Eating Out Guide to make sure you are sticking to your weekend weight loss plan no matter where you go out to eat.

Click on the link below to see the full Eating Out Guide with tips on how to eat at every type of restaurant you might go to this weekend!

The Nutrisystem Dining Out Guide

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4. Chop it up.

If you’re going to be spending some weekend time at home curled up watching movies or yelling at a football game with friends, be prepared: Spend a few minutes this morning cutting up vegetables and fruits into bite-size pieces in snack-sized containers to stock the fridge. Then, when it’s TV time—or just when you get snackish—there will be healthy options that are as easy to grab as any bag of junk. And the act of cutting them could be helpful overall: In a study from the American Journal of Preventative Medicine, more time spent on food prep was associated with healthier eating habits—like eating more fruits and veggies—and with saving money on food. How’s that for some weekend weight loss?

If fruits and vegetables just won’t do, try one of these 20 delicious, weight loss-friendly snack options >

5. Plan a longer workout for the weekend.

Come on, you’ve got the time and it doesn’t have to be a slog. Become a tourist in your own hometown: Look on sites like TripAdvisor for high-rated hikes, walks and parks you haven’t visited before and grab a friend or reconnect with your spouse over a longer walk than you’d normally do during the week. The walk will also help you create and retain new memories—literally: In a nine-year study, those who walked six to nine miles per week lowered their risk of developing memory loss by half compared to those who walked less. The study, published in a 2010 issue of the journal Neurology, found that the walkers had more gray matter in their brains.

10 Reasons to Go For a Walk Today

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6. Set your Saturday alarm for the normal time.

You may be tempted to sleep in, but shifting your wake-up time significantly can shift your sleep cycle—leading to worse sleep all week. A study of 2,700 high school students found that weekend sleep shifts left them “jet lagged” when they got to school on Monday, affecting their performance and weekly sleep schedule. Also, losing sleep can cause weight gain: Losing as little as 30 minutes of sleep every weekday can result in weight gain and have significant effects on insulin resistance, increasing your risk for Type 2 diabetes.

So set your Saturday alarm for the normal time: You might need an extra cup of coffee, but you’ll sleep better when the weekdays roll back around—and be better rested to stay on the weight loss path.

Sleep Better Tonight to Lose Weight Tomorrow

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The post 6 Things to Do on Friday for a Weekend of Weight Loss appeared first on The Leaf.



from The Leaf https://ift.tt/2RkKjTn

3 Recovery Techniques to Optimize your Workout

Over the past 15 years, I’ve had my fair share of clients who get frustrated or hit plateaus with their exercise routine. What I’ve learned in this situation is that most of my clients weren’t overtraining, but rather they were under-recovering. While they were putting in the hard work and long (sweaty) hours, they weren’t putting in the intentional time to unplug and recover!



from Life Time Weight Loss Blog https://ift.tt/2KMagsw

30 Day Accountability Challenge- November recap (Day 30)

Hi all! Posting this early so I can actually write a proper post this time and have the neater formatting on the desktop as opposed to the wonky mobile formatting. We made it. November is on its way out. Time for us to reflect on the month behind. What worked and what might need adjustment. Where we shined and where we struggled. For me my biggest struggles have been in my personal life. The rollercoaster ride of interviews and rejections goes on, and feels both easier and harder to handle in some ways each time I go through it. And now I have to do interviews on top of already working a full time job! Guild drama that actually led to me stepping back from my guild because I didn't have the emotional bandwidth to handle being (through no fault of my own) put in the middle of that crap on top of the struggles I was already having with my mental state. Weight loss wise I did well, did end the month under 135 despite Thanksgiving weekend being one extended calorie bombshell. Steps... I still need to work on this one. Need to find a way to get more steps in despite working a job that keeps me at a desk all day, unlike previous jobs which involved a fair amount of walking around. Also need to work on my step counts on snow days and vacation days. But I think I still made progress from October. Hopefully December will be more progress still.

Oh, and if you haven't already, feel free to sign up for December's challenge here! My fellow Coloradan, MountainLioness, will be back hosting again.

Weight: 132.9. And I've now got the next 3 weeks approximately without any food holidays to work on getting this back into the 131s.

Calories: Ended yesterday at 1513

Steps: 10,093. I didn't do a full workout, I was just feeling way too tired. But at least I did something.

Gratitude: Thank you to all of you for being such a great crowd and for bearing with me, especially as I was first feeling my way around figuring out hosting stuff and then lately with Thanksgiving and the new job throwing wrenches in my posting schedule. Side note: I now understand why people say "on mobile so I apologize for the formatting." It really is much easier to write posts on the desktop, which is why I have this post mostly written up on Thursday night so that I can just set it loose on Friday morning before I go to work.

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from loseit - Lose the Fat https://ift.tt/2Q49g9m

Can believe my own weight loss

I am currently sitting at 55lbs lost since April 2017. I took the slow approach in 2017 and lost 50lbs over the course of a year. I’d lose 10lbs, take a maintenance break and then get back on the wagon and lose 10 more. I decided to give myself a break starting April 2018 and went into maintenance mode. On the 1st of this month, I decided to get back to losing weight and have lost an additional 5lbs. I still have 30-40lbs to lose until I hit goal but it’s really not that difficult since I’m taking it slow and easy.

The thing is. I know logically that I’ve lost weight. The scale is registering that I’ve lost weight. My clothes don’t fit anymore and the size 12 jeggings I bought in in April to celebrate 50lbs lost are not falling off, despite my being in maintenance until just this month. I’m not working out. But my body is still changing. I, however, cannot see it in the mirror and sometimes it feels like I’m lying to myself. I find myself looking at my old weight logs thinking that there was a mistake and my scale was lying to me, despite using the exact same scale throughout. I even played with the idea of replacing my scale because I keep thinking that it has to be defective. It’s hard to wrap my head around.

Anyone here go through this weight loss denial? How do you cope?

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from loseit - Lose the Fat https://ift.tt/2E5OMGH

Parents are convinced I'm sick and have lost too much weight

I've been losing weight since 2015, my heaviest was 131kg. I'm now down to 81kg through dieting and exercising, I eat at 1500cals per day. My mum thinks I should stop, (she's overweight), sister desperately wants me to stop, and if I choose to continue wants me to go see a doctor to prove I'm not sick (???, she's a little bit overweight) and my dad thinks I've gone too far, and that I'm too weak because I couldn't pick something up that he could (he's obese.)

Here's some photos of me currently, I'm 6'2.

https://imgur.com/a/UpIYr8D

I'd prefer to keep going with the weight loss until my moobs and stomach are gone, maybe 77kg? Is that pushing it too far? Am I skinny enough already and should I just start going to the gym now? (Running is my only exercise.)

When I used to weigh food they'd get super mad, I'm no longer able to weigh foods that they cook for me which I think is kind of fair, I still weigh all of my other meals, I just have to guess the calories for dinner.

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from loseit - Lose the Fat https://ift.tt/2FQIexq

Anxiety over my damned plateau and ordering a swimsuit online [NSFW]

My weight loss was going as per trajectory. I was 62.8kg on the scale twice in that week. I was projected to achieve my goal weight 60kg by end of December. I was pumped and motivated.

I was mainly losing only by diet, I decided to power through the last few pounds with some exercise. I started swimming hardcore, WHEN I FUCKING PLATEAUED. It had been three weeks of dedicated swimming, and everyday, I saw 63kg and 64kg on the scales. Poop, pee, nothing helped those numbers.

Also, Swimming made me really hungry. I was on 1200, I ate back my underestimated exercise calories and then some because of food-events that I could not avoid. I tried so very best to be good. The scales were so demotivating. I was so keen to stop the exercise and let the weight fall off. But one thing I have learned on r/loseit is that this is all about building a mindset and a sustainable life. I wanted exercise to be a part of this. Not the obsession with weight. I ploughed on...

I ploughed on wearing a swimsuit that was loose. My new skintight hardly worn swimsuit from 6 months ago was FUCKING LOOSE. Earlier in life, I have had the elastic bits of the suit wear out by leaving it in the sun never have I had the entire suit sag on my body and the elastic was good as new. Adding the pads didn't help either. I deserved a new suit. It's always good to have two anyway.

So, I check Speedo suits online and find one I like. I was A FUCKING SMALL according to their size chart. Of course, there are a lot of complaints below on how wrong their sizing is and nothing fits the people who previously bought it, everything is too small. I worry because swimsuits are non returnable and I don't want a too tight swimsuit haunting me during this mess. I discuss thoroughly with the amazon people and FUCKING ORDERED THE SIZE S SWIMSUIT after he assured me that was my size according to my measurements. I was ridden with anxiety the entire time I ordered it.

Back to my routine life, I was swimming, hungry as ever, eating fiber, protein and yogurt UNTIL I SAW 62.5 this morning. BROKE THE FUCKING PLATEAU! FUCK YES! :D

And the suit? IT FUCKING FITS ME.

AAAAAAAAAAAAAAAAAAH! ALL THIS IS SO WORTH IT!

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from loseit - Lose the Fat https://ift.tt/2E39ebr

ways to shed the last few KG??

Hello!

I have currently been on my weight loss journey for about 10 months now and have lost 17 kilos!!! I consistently go to the gym (4-5 days a week, mainly strength training but I don't neglect cardio!! ) plus I have an active job. My diet consists of intermittent fasting (16:8 but some days I stretch it for longer such as 18-20 hrs fast), I also watch what I eat and track my kjs here n there just to make sure I'm not going overboard lol. I do have cheat days so I'm not depriving myself of the foods I love but I feel like these last 5-7 kilos have been the HARDEST to get rid of? I still have significant 'fat' on me and I'm not necessarily toned yet... I don't understand why I've been stuck on the same number for the past 2 months and feel like I've gained another bloody kilo and then dropping it and then gaining it AGAIN.

I have read similar posts to what I am experiencing but I have no clue what to do/what to change/what to eat??/get out of this plateau????????? I love the gym and healthy eating but I feel like I'm putting in the effort for NOTHING recently.

I am small in height (157cm/57kilos) So I'm not sure if that has anything to do with it? would love some tips and advice to get the fat moving off my body!!!!

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from loseit - Lose the Fat https://ift.tt/2SiutsL

I'm FED UP...it's now or never

For the past year, I lost my job because I have social anxiety related to my weight. I have been lying down and eating while in bed trying to take small steps or what not to lose weight but damn I couldn't. I have completely avoided meeting people and friends for the past 6 months because I weigh 112 kg (256 lbs) I've tried diets and diets in the past and kept telling myself "It won't work anyways, why try?" I kept losing the battle of weight loss. My only goal in life is to lose weight and honestly when I lose weight everything else settles itself, I can get a job and I can make friends. My social anxiety is tied to my looks so whenever I step out I feel this sense of tension because I feel ugly and fat.

I'm 26 and live with my parents because of my weight. I lost all the confidence I used to have from weight loss (I used to take adderall as a means function in life and it gave me everything until I quit, the only reason I took adderall shamefully was for weight loss).

This is my life: I browse the internet and just watch youtube videos all day and lie down in bad in the fetal position as I watch and eat food.

I don't know ... I tried counting calories and then I would go over. I tried to let myself eat whatever and feel like it's sustainable I can. But I'm so fucking tired of this shit. I have man boobs. I can't take it. Sometimes I want to die because I can't complete this one fucking goal that would unlock everything else for me in life. The job and the friends I want to make and meet. HELP ME. I did all this fucking small baby steps shit like damn, I know I need to track calories at 2000 but I just don't. My sleep schedule is so fucked I sleep at 9am wake up at 3pm. I'm fat and lonely. It's a vicious cycle when I feel bad about my weight, I eat.

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from loseit - Lose the Fat https://ift.tt/2Qqq3mb

Day 1? Starting your weight loss journey on Friday, 30 November 2018? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

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Weightloss surgery doesn't work unless you change your eating habits

My title might be a bit strange but let me explain,

Back in 2008 I weighed 128 kilos (282 lbs) and instead of sending me to a dietitian or nutritionist my Dr decided I should get a gastric band fitted. I had the operation in 2008 and the weight loss started. I got down to 99 kilos (218 lbs) and had problems with the band so it got emptied. Not feeling full I was eating more and so I gained weight again. This yo-yo kept happening until 2012. Never once was I offered to learn what to eat instead or advised to count calories. Just told "don't eat chocolate, don't eat ice cream, don't eat fatty foods, don't drink fizzy drinks.

In 2012 things were okay-ish and I ended up moving abroad. Then, in February 2013, I fainted on the streets due to dehydration. The Drs at the hospital assumed this was due to the gastric band and so emptied it. By that time I weighed 85 kilos (187 lbs) and was on my way to my goal weight of 81 kilos (178 lbs) (PS I am aware that for my height of 178 cm ( 5"10) that's still above my healthy bmi range)

I've been unable to get it refilled as I didn't have the operation in the UK and my home country says my health insurance won't cover it so I will need to pay for it.

The problem is that I never learned how to eat healthy. I'm also on the spectrum and as I work full time I am often exhausted at the end of the day and so unwilling to spend a long time in the kitchen. I however have gained back all the weight I had lost and more.

So a decision had to be made. I need to get healthier. I joined this reddit, I'm logging everything I put in my mouth on MFP, including any vitamins and pain medication, I try and get my daily stepgoal suggested by my Garmin Vivoactive HR, and I just printed the foundation light program from darebee (https://darebee.com/programs/foundation-light-program.html ), which I found through the compendium appendix, to work through in December and i am actually motivated to get started on this.

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Thursday, November 29, 2018

[Daily Directory] Find your quests for the day here! - Friday, 30 November 2018

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

Interested in some side quests?

Community bulletin board!

If you are new to the sub, click here for our posting guidelines


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from loseit - Lose the Fat https://ift.tt/2reLecG

I'm burning out and considering maintaining for what's left of the year

It feels like when you break a good streak and lose all motivation to start over. The best analogy I can think of is one of those endless games, like Tetris, where you have a really high score accumulated and then lose but it kills all motivation to start a new game because you know it's unlikely you'll do as well as the last time.

I knew to expect higher calorie days around Thanksgiving. I knew I'd miss a couple of workouts (I'd only missed one of my 4/week since I started in September). I did the math and figured that as long as my averages over a few weeks stayed close to my goals I would be okay. I told myself that as long as I didn't gain real weight during Thanksgiving I was still on track, and after the water weight went away I'd actually lost half a pound compared to my last weigh in.

But there are so many social events coming up, and the last bit of the semester is finally catching up with me. Though I was able to prioritize time for the gym (even when I debated on using the time to study instead), it's starting to feel like one more thing I need to do and I'll never catch up with. Though I was able to stay around my calorie budget at least tolerating the hunger for the first few weeks and I decided to increase my intake by 100cal/day, the hunger is getting to me now.

I used to look at my numbers for how I've stayed on track and feel accomplished. Sometimes (more often than I'd like to admit) I panicked looking at an unusually high intake day and then I'd try to compensate over the next few days to make the numbers work. Sometimes I deliberately kept the weekdays under the goal so I could indulge during the weekends. However, as social events pile on it's harder to do everything. I can't say I'll have 3 days to make up for one high intake day or squeeze in an extra workout. If I try to compensate in less time I just feel miserable. And I apparently can't just forgive myself for a day here or there and just carry on. I beat myself up about it because I was finally doing something that worked and resent myself for sabotaging the progress.

After staring at the spreadsheet where I plan my meals and keep track of my intake for way too long, playing with the numbers, changing my intake plan for the next few weeks, typing in tentative meals for the days I can control and estimates for the days I can't, I feel overwhelmed. I'm traveling in December and I'll be 3 weeks away from being able to control my intake and my workouts. I can monitor and estimate as much as possible, try bodyweight exercises and turn away the occasional treat, but I'm worried I won't be able to keep losing weight.

On yet another level, I can't seem to do this intuitively. It's like if I don't obsess a little (which I do), and spend hours (way more than necessary) trying to stick to the plan, I can't get results. I can't just make a plan of what I'll do, I have to keep checking to see how much of what I wrote down I actually did, figuring out what I need to do in the next few days to stay on track... While I realize weight loss wasn't supposed to be easy, and that it would take work, I don't like how time consuming it's becoming for me. Not because meal planning or food/exercise logging are inherently time consuming (they aren't), but because I make them, by going back over all the numbers and obsessing over every measurement of progress.

I'm considering changing the plan to just maintaining because it frankly feels like a more attainable goal. Though I still have a few more pounds to go, the higher likelihood of reaching the goal of not gaining weight makes it more appealing than the disappointment of planning to lose and failing. I think part of the problem is that I am giving up control of my time and my food, so I guess I'm trying to take some control back by changing my plan to something I can stick to.

Is this reasonable at all or am I just making excuses?

On a maybe related note, I had all of this data on an app with my body composition measurements and when I accidentally deleted the entire data set from my first appointment I freaked out. I used to look at my progress and feel good about it, but after deleting it I can't look at it anymore. I didn't delete my progress, just the numbers showing the streak I had going on and it upset me so much I'm reconsidering my initial plan to make another appointment early next year.

Weight loss plan and progress so far:

  1. Maintained at ~140lbs for a very long time, but over the last 2-3years that number crept up by about 20lbs. I was more or less maintaining, but my attempts to lose weight with just exercise showed very little in the way of results.
  2. Finally admitted I needed outside help this summer. In September, I signed up for 4 sessions with a personal trainer and met with a registered dietitian. Started out at 162lb and 29% body fat. The goal is to reach 138lb and 20% body fat.
  3. By the dietitian's math (which I'm positive was wrong, but that's a rant for a different day), my TDEE was ~2000cal/day [actually should have been closer to 2300], so she recommended switching to 1600. I stuck to this plan for 6 weeks, and stood at 152lb, 26% when I checked in with my trainer.
  4. I figured that being halfway through, I could increase my intake to 1700cal/day and keep this up for another 6 weeks or so, gradually adding another 100cal/day every 6 weeks or so, hoping to reach maintenance calories around the time I hit my goal weight.
  5. Last week would have been week 6 of eating at 1700cal/day, but Thanksgiving was significantly worse than I anticipated. I considered giving myself another couple of weeks to bring my average down to 1700 and with three different events this weekend alone I already know I won't make it.
  6. Current weight is 147lb, and body fat percentage was at 24% a couple weeks ago.
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Thinking of Food as Fuel Only

TL;DR: Ideas to stop eating for pleasure and solely for fuel.

Hey everyone! As I can guess, probably most of you have have had a binge eating problem. I've went into detail in a previous post how I was very successful with weight loss losing close to 60lbs last year, going from 245 to 183. However, jobs and location have changed and so did my eating and work out patterns.

I used to rarely eat unless I was hungry. I ate the bare minimum and had to force myself to eat sometimes. I think a big part of this came about because I shared a grocery bill with my grandfather. I forced myself to "save him some" and I also never liked sharing my food, so I rarely bought treats for myself, because I didn't want to share. (Bad I know, but it worked.)

I moved out and now have a separate grocery bill from my roommate, so I started buying a ton of food and eating. Went from 183 to 196 since March.

I'm turning around before its too late and trying to get back down to 183 and eventually tune myself to around 10-12% body fat or lower ideally.

I feel I'll be able to do this by picking up my old routine (currently typing this in between sets at the gym right now). And also by developing a mindset that food is only fuel and not for pleasure. I cannot eat in moderation. I grew up going without and hard wired to never waste food. I can't buy snacks as I'll eat them all in one sitting. Healthier options just don't satisfy me but I can eat most fruit and veggies in moderation simply because I don't enjoy them. They satisfy hunger and that's it.

Everyone has recipes they swear by to make something like celery, cauliflower, or carrots taste great. (Highly dislike these veggies in particular). None of them work. It's just fuel to me. I just chomp it down without throwing it up. I can't seem to find more than 3-5 each in fruits and veggies that I like and feel I'm missing out.

Water doesn't satiate hunger pangs either. It actually makes me so angry when people say to "drink water, it'll go away. " It doesn't. "You're still hungry." But I just ate a 500-600 calorie meal.

Am I the only person who struggles/struggled with this? What suggestions do you have? How did you overcome this? Any input from you guys would be wonderful.

Thanks!

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Bought my first fancy water bottle after losing a few pounds

My first non food weight loss reward! It's one of those metal ones with the handle to carry it everywhere. It was pricey but I was happy to buy it because I know I'm ready to make actual long term changes in my diet now. It's been so hard for me to move in the right direction with my weight. I don't have the best support at home. I hit my highest weight a few months ago. I ran to reddit seeking comfort and advice. I licked my wounds for a few more weeks, still sad and upset but not really doing anything. Eventually I got past my pity party.. to be honest I didnt make any major changes other than eat out less and try to eat a little better.. (I used to eat large mcdonalds meals+20 piece nuggets+dessert in one sitting). I got a a puppy too and he's been my little walking buddy since. I'm now down 10lbs from my heaviest. It's not impressive since it took me almost 3 months to do but I want to keep this trend going and take serious steps to turn my life around. Next is soda and some more serious walking. Sorry for the long story, I'm 100+lbs overweight and I'm just really excited to have some real motivation to restart this weight loss journey again after feeling so down this past year!

Tldr: I was in a bad place a few months ago with my weight and mental state, lost 10 lbs, bought myself a nice water bottle!

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Scared of the 160s and self-sabotage

Background: From the end of 2016 to the beginning of 2017 I lost 35-40 lbs and seemed to settle in around 170-175. (I'm 37F 5' 7") I maintained it for about a year, and then this year have gained/lost the same 7-8 lbs. Up to 180, back to 175. Up to 181, back to 174. These were usually what I would now consider more "crash diets".

Back in October I got up to 185 and realized I was in a slippery position. Luckily, I refused to let myself slide further. I found this subreddit and it has been life-changing (I mean that seriously). I started with IF (my set goal is 18 hours, but I'll eat when I'm truly hungry - so sometimes that's at 14 hours, sometimes not til 20 or more). Then I added in CICO. The IF has been awesome at teaching me what hunger is. Plus, it helps me stay within my calorie budget to eat in a narrower window.

Since October I've lost 13.4 lbs and am now at 171.6. Living this way has felt pretty easy, and I've been amazed at how there has NOT been a huge mental struggle/desperation in my weight loss efforts this time.

BUT. I'm at my "comfort weight" - where I legitimately thought my body seemed to naturally want to stop, where I felt happy for most of the last two years, where a size 12 was totally good enough.

And I realized today that I'm SCARED. I'm scared to leave the 170s. I'm scared that this isn't real somehow, that anything 169 and below is just a strange dream that isn't really achievable, and I'll only put the weight back on as soon as I get there. Is that weird? Has anyone else experienced a fear of moving past a certain point? The last few days I've been struggling more with keeping up my fasting and staying within my calories (nothing crazy, just shorter fasts, smaller calorie deficits) and I'm afraid I'm sabotaging myself somehow because of that fear. Does that even make sense?

I'd love any tips or advice from those who have felt this way on how to overcome it. I'm excited to keep going, as I really think I can eat this way forever if I don't let my mental fears and previous beliefs about my body and weight get in the way.

TL;DR: After a 10 lb weight gain and now loss, I'm scared of going below my previous maintenance weight and want advice on how to overcome my fears.

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Weight loss decision saved my life at day 1

Hello fellow friends, I just read this topic and decided to share my story which is related to it in a strange way.

As some of you, I was big all my life. And until this year it wasn't really bothering me. I turned 33 in February and at the same time hit 300 pound mark on a scale. Suddenly, my back started to ache(hey disk problems), same problems caused pain in my right thigh, my knees started to crack as I was 88, not 33, and all the other weight-related stuff also happened(fatty liver, shortness of breath etc). Finally I decided to do something. As a smart guy I decided to go and get a consultation about diet and exercises from my doctor cause why not?

Long story short, he suggested ultrasound of my guts, I agreed, and it turned out I have something on my right kidney. One MRI later it was confirmed that something is a kidney cancer. And the thing about kidney cancer is that a) it usually hits old people(45+) and b) it grows unnoticed until stage 4, which is usually just two more years of life after detection. So I got some bad news, but it was good at the same time. I have a appointment with my urologist on Monday but it looks like they will need to remove my kidney. Or if I'll get lucky just part of it. Anyways, what I want to say is:

  • Please, don't be angry at folks talking to you about cancer. There is a small chance that they are toxic persons, but usually they lost someone or saw someone and genuinely care ore worried about you.
  • Please, even if you're not ready to start on your weightless journey, or you're in the process, or you're done with it and just maintaining - do regular health checkups. Some blood tests and ultrasound once a year won't really ruin your budget but might save your life
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Measuring weight loss by explosions!

So must of us know that a calorie is a measurement of the amount of energy in a given amount of food (we actually use kilocalories and just call them calories). However, it just crossed my mind recently that the yield of an explosion, measured in tons of TNT, is also just a measurement of energy, and because of this, we can convert to and from them!

For example, I'm about 40lbs down. Doing the math:

40lbs fat = 3500 kcal/lb x 40 = 140,000 kcal = 0.14t TNT = 140kg TNT 

From Wikipedia, ≈1kg TNT can destroy a car. Thus,

140kg TNT ≈ 140 cars destroyed 

My weight loss is equivalent to the amount of energy it takes to destroy 140 cars!

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I always doubted that I could be one of the super inspiring people who lost a lot of weight

And I guess I’m still not. I’ve lost 40 pounds and it feels really great to know that it’s actually happening, for the first time in my life I’m actually sticking to something and losing weight. But i feel like a cheater, I’m not inspiring. I have been so depressed and stressed and a lot of my weight loss has come from essentially starving myself. It makes me feel really stupid that I can’t do this the healthy way. Truth be told, a lot of it has just been about control, a game to see how long I can go without eating. But it’s also making me lose weight which is a plus. I know its Bad Weight Loss. I know all that. But I just can’t seem to stop. I have 100 pounds to go towards my goal but I’m about a third of the way there and it feels so good. I wish it didn’t but it does. I feel disgusting anytime I eat anything. Sorry about this, i just someone to hear me. I know people here only really talk about the progress on their healthy weight loss, it almost feels like I shouldn’t even post this here.

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For Women w/Emotional Eating and Confidence Issues During Weight Loss

Long post, so: tl;dr: I'm sharing one of my favorite weight loss podcasts that helped me through one of my darkest times on my weight loss journey. This podcast helped me begin to work through so many confidence issues and finally chip away at the reasons why I often indulged in binge eating and emotional eating. I can definitely say that this podcast is the single most helpful tool I've ever used for losing weight, and just getting my shit together in general.

Brief summary of my weight loss journey: I've been trying to lose the same 20-30 lbs for about 3 years now; I gained this weight through lots of binge eating and emotional eating. I've done almost every popular dieting method, even fads (juicing, keto, HCLF, CICO, IF, OMAD), and have finally found a method of eating that I love. About 4 months ago, I started a journey of serious introspection as I started yet another weight loss attempt; that's when I found this podcast.

The Podcast: It's called "The Last 10 Pounds" hosted by Brenda Lomeli. It can be found on iTunes for free. Don't be fooled by the title: yes, it's called "the last 10," but is soooo much deeper than losing just 10 pounds. It addresses a lot of the issues many of us women face and "thought exercises" to help us face these issues without turning to food as a buffer. Confidence is a key issue that this podcast addresses and why it is absolutely necessary for your weight loss journey; one of the best quotes I encountered while listening to this podcast is: "Would you rather be skinny and miserable, or happy at any weight?" God damn, I was shook when I heard this!

The Host: Brenda Lomeli is the host of this podcast and studied/worked as an occupational therapist for years, and is now a weight loss coach after having dealt with a rollercoaster of a weight loss journey for close to 20 years. Yes, I know, "weight loss coach" is the most cringe-worthy phrase in the weight loss community right now; but I love her because she never tries to push her service on the podcast listeners and provides a lot of the tools that she shares with paid clients for free on the podcast. She also gets very personal: she's shared how she dealt with a very recent miscarriage without using food to self-medicate, how she's been the "chubby one" in her family since she was a very young child, and how she developed some seriously disordered eating throughout her life.

What I Love About This Podcast: The host always stresses: you don't need to lose weight if you are happy and confident with where you're at; your weight is nobody else's business. But if you are unhappy/lack confidence in your body, Brenda will help you so much with the mental aspect of losing weight, specifically confidence and how you perceive yourself.

Favorite Episodes:

- Episode 86: all about confidence and its necessity in weight loss

- Episode 78: be willing to be different to achieve your goals

- Episode 71: possibility (this one is my favorite out of all of them)

- Episode 62: Emotional Courage and IQ (this episode is where Brenda talks about her miscarriage and how she dealt with it)

Caveats/Things to Note:

- Brenda prescribes what is basically a low-carb eating approach, but she always stresses that you should do what you like and gets you results. Personally, I eat all the carbs I want and still lose weight. Remember that this podcast isn't about telling you what diet to follow or what exercise to do, it's about how to get yourself to actually follow the plan you've set out for yourself.

- She has "success-story" episodes where she'll have her clients share stories. Most of these women are already in the "healthy" range for their BMI but but just want a little more. You might be tempted to say: this podcast doesn't apply to me/these success stories don't apply to me because these women already have it figured out. No, they don't have it figured out. If you listen to these episodes, you'll actually find these "thin" women pretty relatable in terms of the issues they struggle with when it comes to food.

- Brenda does "life-updates" for the first 5-10 minutes of each podcast; some of you might hate this kind of stuff, but I've become a pretty big fan and love hearing it now.

Aaaaand that's all folks!! Hope some of you give this a try and see if it could possibly help you. No, I have zero association with this podcast, other than as a listener, and am purely doing it to share with you how I've overcome the biggest hurdle in weight loss: myself.

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Please allow me to share a personal story about losing weight. It might be a bit long.

A few years ago I was following a type of diet, doesn't matter the diet, I was having very good results, I was losing a decent amount of weight on a weekly basis.

Sadly after a few months for reasons obviously unrelated to being on a diet I was laid off, My unemployment lasted 3 months.

In those 3 months I went to an olympic pool twice a day, in the mornings I'd do some sort of HIIT aquatic training, then at night I'd go for a nonstop hour of medium or slow paced swimming.

I stopped looking after following a diet, I lost weight and started to look and feel athletic, my hypertension went away I actually started to have low blood pressure, my heart rate was at around 45BPM when resting.

One time under the right lightning I caught my reflection on a mirror and the 6 pack was almost visible, I called my wife to come to the room and she just sad "you fucker!" (in total awe I like to think).

After 3 months I had several interviews and when I was about to get a lower paying job, my old company contacted me, business was better and they were able to rehire me, they even offered a slight pay increase, so I went back.

Going to the pool wasn't an option then, only at night, and not always because reasons... or excuses...

After 6 months all that progress was gone, and after a year all the weight came back, I was lucky I tried to stop my weight gain and somewhat maintained my obesity levels and they didn't get worse.

After that I tried several types of eating, CICO, Paleo, Keto, Slow Carb, IF, and everything works! If you can stick to it permanently, if you read the fine print, if you do your own research.

I tried running but just "not my thing", I started lifting, got myself a barbell a rack and some weights and that was wonderful, but I decided I wanted to focus on lifting more, and caring about fat percentage later, I actually got a bit leaner, but there are always things in your way.

Then it hit me, there is not diet that will save you, you have to save yourself, how can you eat better and be consistent with it?

How can you improve your cardio if you don't like running?

How can you keep your muscles working if you're traveling and don't have access to a gym?

I had all the answers, they aren't secrets, they aren't revelations, I don't gold a magic key to fitness.

Try to cook for yourself as much as you can, that's the only way that you'll be certain of what went into your meals.

Eat more veggies, less starch, sugar or fast burning carbs.

I used to eat pastries 3 or 4 times a week, sometimes 4 or more flour tortillas with a meal, a six pack while grilling, now I eat one tortilla 3 or 4 days a week, enjoy a pastry once or twice a week, make a conscious choice, read the labels, check portion sizes, divide correspondingly.

I wanted the old wisdom of 500 calories a day deficit to lose a pound of fat per week to be an exact thing, turns out it may be closer to 1000 calories a day to achieve that, and without an effective weight to measure you body fat percentage you'd never know how much of that loss was muscle.

I used to just guesstimate the size of my portions, now I take 30 precious extra seconds to put things on a scale or a cup or a tablespoon. CICO Works for me if I stick with it.

I've had to reassess my tactics according to my progress (or lack thereof) in order to keep advancing towards my goals.

I've had to accept that things I thought were the right thing to do weren't really.

Don't like running/jogging/brisk walks?, but you think you need some of it, if just to aid in your weight loss journey? Try alternatives, there's plenty of cardio options, plyometrics high intensity aerobics, Exxxxtreme Zumba (ok I made that one up), there are rowers, stationary bikes, ellipticals, everything works!... If you stick with it.

You travel and leave your gym behind? well, guess what weights a lot and you can also lift? YOURSELF! Bodyweight movements at a proper difficulty level can give you most of what you can get from weights, but it takes practice also.

All in all, I know there are exceptions everywhere, but most likely it isn't you.

.

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Depression and Weight Loss - Any tips?

Hi r/loseit,

I was just wondering if there were any users who are struggling with depression and weight loss and hoping that people had some tips to help with managing weight loss, antidepressants and anxiety/depression in general.

I had been making fairly steady (maybe a little slow, but I didn't mind that so much) progress - I'd got down to 88kg (194lbs) at one point and was really toned (for me, anyway!). Then I had a bit of a break down and I am struggling to get back on it with eating well and exercising.

I've always enjoyed food, never minded eating healthy foods - I love salad or veggies with a bit of fish, but I just don't enjoy anything anymore. I'm eating crap because I can't motivate myself to cook or do anything other than stare vacantly into the distance, then I hate myself for eating junk. When I shop for food I feel overwhelmed by the choice but at the same time nothing seems appealing. It's a double whammy because the meds I am on just make me crave sweet foods, so I am really struggling to resisit them at the moment. Also, I am getting panicky in crowds of people and am struggling to breathe so I haven't been in the gym for weeks. Again, I miss it but at the same time I am anxious about going back even if I know it would be good for me.

What do you guys do when you're in a slump like this? How do you get back on it? I'd really be grateful for any suggestions.

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Confessions from a ketoer

Around two years ago I found keto and decided to give weight loss a serious try. I cut out sugar, weighed my food, worked on self-care, found an amazing community and lost nearly 60 pounds.

I would not say I fell off the wagon but I did keep the weight off all 2018 using a lot of the skills I learned on how to deal with food addiction, anxiety, depression...basically learning how to not eat my feelings. But I wasn't losing. I lost interest in tracking calories. Unless I want to eat the same thing every week food is complicated and time consuming. I lost interest in meal prepping.

It's a slippery slope to weight gain.

I stopped going to the keto subs. There are a lot of good, reasonable people but the community is growing into this weird dogmatic all-or-nothing lifestyle pushing a specific view of weight loss. I think that mindset turned me off from a lot of the things that were responsible for my weight loss...a supportive community.

I'm going CICO for a month and tracking everything. I'm actually excited about tracking my food again. I had a bowl of cereal and nothing bad happened. I had a beer, the world didn't end. I kept to my calorie limit easily and I'm not starving to death. I might have a banana today!

So what I'm saying is that I think the psychological changes I made, the sense of community, the self care, the support, the portion control, all of that is way more important than what I ate or adhering to a strict idea of a diet that I wasn't really happy with anymore.

I do appreciate the science behind sugar and it's impact on health but moderation is way more reasonable than abstinence. Abstinence rarely works.

Thanks for listening, I'll check back in.

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New Running Survey and Mailing List

The post New Running Survey and Mailing List appeared first on Run Eat Repeat.



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How do you motivate yourself?

The hardest part for me is dieting. I just love eating food. I know the consequences of my over eating but something inside me just doesn't care.

I go to the gym pretty regularly so I'm not too unfit, but even with that I'm taking in too many calories and have body fat that I want gone

I go through phases of doing really well on weight loss, and then I'll mess up and undo all that progress

The best I've done for weight loss was last year for my siblings wedding, I got the closest to what I wanted to look like at that point. I counted my calories and kept at a semi large deficit. I also tried keto around that time. But now they're married and I don't have that kind of motivation

I've already cut out all drinks but water / green tea (sometimes I'll have a hot chocolate) But basically it's just water and tea.

Breakfast is just Greek yogurt, and then lunch is usually chicken with quinoa or salad. Dinner is whatever my mom makes (in which I tend to eat too much of)

I also have a problem of eating something (like a bowl of sugary cereal) when I get home from work. And snacking throughout the day. I just love food! And when I'm enjoying my downtime playing videogames or watching movies, I like having some type of sweet, salty or greasy snack beside me.

Sorry for the long post, I just don't know how I can motivate myself, and I know if I don't make a change soon it'll get worse. A shallow reason that gets me semi motivated for limited periods of time is attractive girls.

Tldr: having trouble finding motivation for weight loss , and keeping it off due to a love to eat

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Top 11 Gifts to Put on Your Wish List This Year

The holidays are upon us, which means loved ones are probably starting to ask what’s on your wish list this year. And whether you’re a full-on foodie, or you’d just like some healthy help in the kitchen, consider adding these basics to your top holiday picks this year, so you can make 2018 your healthiest year yet.

1. Measuring Cups
If you don’t own a good set of measuring cups, you should add them to your wish list this year—especially since incorrectly estimating portion sizes is a quick way to sabotage your slim-down. Already own a set? Consider adding a second set to your list. That way you can leave them in your desk drawer at work and beat portion distortion wherever you are. Just make sure you ask for dishwasher-safe options so cleaning them is a breeze.

2. iPad Fridge Mount
No more dripping ingredients on your iPad while cooking. Play music, watch a movie or read through a recipe while you cook with this handy device that lets you mount your iPad directly on your fridge. Tools like this will help make your kitchen a pleasant place to spend time—so you’ll want to keep up on your healthy cooking habits.

3. Dehydrator
Although you can create dried fruits and veggies in your oven, it can tie it up for several hours and you will have to keep checking on your treats. Dehydrators are great ways to have some fun with your fruits and veggies. From dried strawberries, apples and pineapples, to healthy fruit roll ups and sun-dried tomatoes, you can create all kinds of snacks and add-ons. And the best part is, you can just load it up and let it go, just like you would a crock-pot. No babysitting needed.

4. Herb Garden Starter Kit
There’s nothing better than having fresh herbs on hand—especially in the colder months. With an indoor herb garden, you’ll be able to help yourself to all your favorites whenever you’d like to spice things up.

5. Popcorn Maker
Skip the microwave in favor of a good old-fashioned popcorn maker. The little ones in your life will love watching the kernels pop, plus you’ll be able to top your treat with healthier extras you choose (think cinnamon, sugar-free chocolate syrup, hot sauce or black pepper).

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6. A Good Blender
There’s no better way to squeeze fruits and veggies into your day than to pile produce into smoothies. Look for options powerful enough to crush ice and harder fruits like apples.

7. Julienne Peeler or Spiralizer
If you love pasta, than this one is a no-brainer. Both of these tools help you make delicious noodles out of your favorite veggies like zucchini, sweet potato, carrots and more. Some spiralizers even come with additional blades so you can create a variety of “noodles.”

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8. A Self-Timing Slow Cooker
Whether you’re extremely busy or just feeling a little lazy, this convenient kitchen tool makes meal prep a breeze. Just toss a bunch of veggies and some chicken or veggie stock in the slow cooker in the morning along with some seasonings, and let it cook all day while you’re at work or running around. You’ll love the way your house smells when you return. The best part? You’ll have leftovers for days!

9. A High Quality Knife Set
Although perhaps a bit expensive, a good set of knives will last you a very long time, and will help you stay healthy, slicing, dicing and mincing your own foods. Tip: Before you buy a knife, always hold it in your hand—it should feel natural.

10. Cutting Boards
To prevent cross-contamination you should have one cutting board for raw protein and one for produce and cooked foods. Request two different colors for yours so that you can distinguish between them. You can choose extremely affordable plastic cutting boards made of polyethylene plastic. Polyethylene plastic is non-porous, meaning potential bacteria can’t penetrate the surface. Just be sure your boards are dishwasher safe.

11. A Salad Spinner
To stay healthy and lose weight, you’ll want to add in all kinds of greens. The salad spinner makes cleaning greens like lettuce easy and quick. After washing lettuce from the garden, farmers market or grocery store, just place it in the salad spinner to quickly and efficiently dry the lettuce and serve up a fresh salad for lunch or dinner.

The post Top 11 Gifts to Put on Your Wish List This Year appeared first on The Leaf.



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The Truth About Cheat Days

There are benefits to “behaving badly on occasion.” That was the finding—and part of the title—of a study published in January in the Journal of Consumer Psychology that issued a license to cheat (sometimes) to anyone on a diet.

The researchers, from universities in Portugal and the Netherlands, came to that conclusion after 26 people followed a 1,500-calorie diet for two weeks. Those with built-in cheat days were able to exercise more self-control than those who didn’t have them.

The scientists said that cheat days—when you allow yourself the foods you avoid when dieting—help you beat the “failure cascade” that occurs when you go off your diet. You know the routine: You ate one cookie, decided you blew your diet and then finished the box.

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But not all science supports the benefits of cheat days. Turns out, those “cheats” can sabotage your efforts to get back on track when the day is over. Dr. Deborah Clegg of the University of Texas Southwestern Medical Center found in animal studies that high-fat foods trigger the brain to send messages to the cells in your body, telling them to ignore the appetite-curbing hormones leptin and insulin. In other words, your “cheat” shuts down the system that prevents you from cheating nonstop. Result: You undo all the hard work you’ve put into losing weight.

Other studies suggest that when you eat certain kinds of foods, it can be tough to not let one lead to another. Using high-tech brain scanning equipment, scientists have found that when people eat highly palatable foods such as chocolate, the regions of the brain linked to pleasure and reward “light up,” just as they do in people addicted to opiate drugs. When you stimulate your brain’s pleasure center with, say, a handful of M&Ms, chances are you’re going to come back for another hit. In susceptible people, that can lead to bingeing.

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And as a binge goes on, says research from Virginia Tech University, the way your muscle tissue metabolizes glucose—the form of sugar your body runs on—changes in a way that could lead to weight gain and health problems.

Your muscles are the primary clearinghouse for glucose, which can either be used for energy or stored. In their study with college students, the Virginia Tech researchers found that after only five days of a high-fat diet, the students’ muscles no longer processed glucose as well. One potential result: As the results of the University of Texas study suggested, eating lots of cheat foods could make your body less responsive to appetite-suppressing insulin. Not only will you not get the “you’re full” signal, insulin resistance, as it’s called, can be a precursor to type 2 diabetes.

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A better idea? Don’t cheat. But don’t create a list of no-no foods either because there’s really no need to deprive yourself of pleasure when you’re trying to lose weight.

Instead, incorporate some of those foods into a healthy diet—in moderation. Even better? Take advantage of all of the healthier versions of your favorite “cheat foods” Nutrisystem offers. We’ve got treats for sweet lovers, pizza for pie-lovers, pasta for carb junkies, ice cream for your frozen treat fix and so many guilt-free versions of all your guilty pleasures.

Or, check out our awesome Recipe Center, which is packed with hundreds of healthier recipes for breakfast, lunch, dinner, snack and dessert time!

Turn to options like these to feed your cravings and need for pleasure. And you can do it on a daily basis, so you don’t really need a cheat day. Why limit it to one anyway, when there’s a way to have your cake and lose weight, too?

The post The Truth About Cheat Days appeared first on The Leaf.



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