Wednesday, June 30, 2021

Day 1? Starting your weight loss journey on Thursday, 01 July 2021? 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.

Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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I went on vacation and DIDN’T gain!!!

Guys. I’m just really psyched about this. I didn’t log my calories while on vacation with family, and in fact was a little trepidatious of the scale when I got home, because I had eaten some unhealthy things (including an obscene amount of Rice Krispie treats, haha.) But we also tried to have some healthy whole foods while traveling, and we hiked a lot and even camped in the desert.

My sister texted me saying she’d lost weight on our trip and that piqued my curiosity about where I was after our trip, and inspired me to get back into my regular habit of weighing myself daily. I not only didn’t gain weight, one day after getting home and I seemingly magically lost 2 pounds! For me, the lesson here is one I’m perpetually relearning, which is probably the key to sustained weight loss. First of all: aim for “good” or even “okay”, and not “perfect”. If you can have a perfect day of eating and exercise, that’s amazing. But those are generally rare. The key is to not let a day when you ate bad or felt disappointed in yourself derail you. Or to use it as an excuse to take more time off than you originally planned. Every day is a fresh slate. You don’t need to wait for the end of the year to reaffirm your goals. You have to do it every day, in small ways. And if you’re going on vacation, let yourself have fun. Eat fun stuff. And when vacation is over… put away the vacation mentality. Another thing I realized is: one day of eating bad, even one WEEK of eating bad, is not enough to cause significant gain. The most important part is all the other days and weeks. So like, eating tons of cookies at Christmas is fine. As long as you’re not mainlining cookies all December.

I’ve lost… gosh, 40 pounds since my highest weight, and I’ve kept it off for several years. I’ve done this by trying to make my calorie goals as easy as possible, logging my food (except on vacation haha) and setting my goals as actions rather than results. So my goal is not a specific weight, but rather my small daily habits that I know lead to success (mainly CICO, and aiming to consume more natural foods). This has been most helpful because my goals are only the small things I can actually control, rather than highly variable statistics like weight.

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Feeling hopeful

Hi again! I made my first post about 2 weeks ago talking about wanting to begin my weight loss journey, and I have to be honest and say that I haven’t really committed myself to it. I finally found the strength to weigh myself, and I’m 89kg (F 174cm). I’m honestly surprised to see that number and disappointed, but I can only work down from here.

I was finishing exams at that time and I’ve had quite an unhappy mindset. However, since the beginning of this week I’ve been walking more than normal (gyms are no longer open at the moment) and I began calorie counting again yesterday. I usually find it hard to stick to when counting the calories in homemade meals or traditional meals, but I’m going to try my best.

I know there needs to be more than motivation to keep me disciplined, but I’m feeling it right now and I just want to hang in to that feeling. I will continue to update.

Wishing everyone a healthy and sustainable weight loss journey!

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Why am I not losing weight?

Hi! I'm just going to list the facts out and I am hoping to get some advice on why I am just maintaining and not losing.

I am a 22 year old, mostly sedentary, 157cm, 59kg cis woman. This puts my TDEE at roughly 1500kcal/day.
I started off on 1200/day but was maintaining/losing EXTREMELY slowly.
I decided to aim for more of a deficit and started 950/day a week ago, so a 550cal deficit.
I drink 3-4L of water a day.
I drink 4 cups of coffee a day.
I take a full panel of multivitamins every day (women's multivite, iron, vit. D, biotin + collagen, omega 3, B complex, ACV). I probably pee a lot of it out but I feel better having them onboard just in case.
I get enough sleep and have a relatively stress free life.
When I say "mostly sedentary" I do have a young child so I get whatever exercise you get looking after a toddler.
My diet consists of apples, oranges, almond milk, a rainbow of veggies with extra dark leafy greens, mushrooms, egg whites, sugar free jelly and konjac noodles. I use salt in my cooking.
I track all my calories exactly and weigh my food so I know I am sticking to 950/day. This isn't me underestimating food.

After a week of this I would expect to see at least half a kg of weightloss. Even on 1200 I would have expected to see weight loss after a longer period. I know there is water weight fluctuations but I have not changed my water and salt intake at all. What is happening? Is my body retaining extra water? When can I expect to see some results?

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My(24F) boyfriend(23M) is not losing weight no matter how much we work out and how little calories we eats. What else could we try to jumpstart his metabolism?

Hi All!

I'm writing this post in regards to my (24 F) boyfriend (23M). At the end of May-beginning of June, we made a promise to change our diets and start working out. You see, during the pandemic my s/o got extremely into baking and cooking homemade. This resulted a 40lb weight gain in 1 year for him, and about a 25lb weight gain in a year for me. Before 2020 my boyfriend was 5'8" and >140lbs. After the pandemic he got up to over 175 pounds!

Since the end of May, we have completely changed our diets. No butter, meat 1 meal a day (usually dinner), high in veggies - especially leafy greens, and high in other proteins like beans and nuts. He's cut his portions down nearly in half! E.g. he got a veggie wrap the other night and instead of eating the whole thing including fries -- he ate half the wrap and barely touched his fries. We're eating anywhere from 1500-1800 calories a day. Counting them and journalling. -- SOMEtimes on weekends we get up to 2,000 calories if we're having fun (drinking) with friends - but we're also usually burning extra during that time too - e.g dancing or playing on the beach.

In addition to the diet overhaul, we've been running 2.5 miles and then immediately swim 15-20 laps nearly every day on the weekdays. He's even started incorporating low weight arm workouts to tone up the arms.

Since this lifestyle change, I have lost nearly 8lbs in a month! But my boyfriend... he's getting really discouraged because he weighs 173 still! All of this dieting and working out and he's lost 2lbs in a month. I know metabolisms slow as we age, but when I met him he could lose weight overnight just by eating right! Additionally, I know there isn't much muscle gain coming into the play with the lack of weight loss because, well -- he looks exactly the same. I know body transformations take time though!

I am with him 99% of the day - we both work remote - so I know he's not sneaking food while he's gone. Any idea what could be hindering his fitness transformation?

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Those who cook for the whole family, any tips?

I currently am on mat leave for a few more months, and then when I do go back to work, the work schedules make it that I will still be the primary cook in the house. Right now my calorie goals are in the 1200-1500 range, depending on what exercising I am doing (right now zero because heat dome. Oof) My husband has a very physically demanding job and his calorie intake calculation puts him as needing over 3000 a day. We have a 1 year old. Who thankfully isn't a very picky eater, yet, but has digestive issues and I have to carefully watch fibre and fat intake. Also trying to keep her eating a large variety of foods.

So I have three different feeding needs to meet, a restricted budget, and soon restricted time budget.

Obviously the easiest thing is just take smaller portions, but husband prefers high caloric foods instead of high volume. Throws a wrench in a lot dishes if I'm swapping out for low cal options (apparently he is super human for telling the difference in low cal substitutions).

It still just feels overwhelming to plan food that fit all three of our needs and preferences.

For those that are cooking for the family as the only one with weight loss goals, any tips or tricks that you have mastered? Suggestions for doing it? Or just dealing with the mindset of it being more challenging than only having to feed myself?

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I am finally confident enough to wear crop tops, bikinis and love myself.

I am a 23 years old young woman and I am 162cm (5'3) tall.

Before I started my weight loss journey, I weighed 87kg (191lbs) and was miserable. Nothing I wore looked good on me and everyone around me commented on how fat I looked. You know all those crap.

I really hated myself and hated to see myself in the mirror. I decided to change that in 2019. I know 2 years is a lot to achieve great things but I am still happy with my slow progress. I am now 66kg (145lbs) and I feel BEAUTIFUL!

First I started practicing intermittent fasting. With it I lost 10kg (22lbs) in 2 months. And then losing weight stopped for a whole year.

I decided to visit a dietitian because I was clearly doing something wrong. With her great help and walking/running everyday, takin pilates courses 3 days a week helped me recover my self confidence.

My goal weight is 54kg (119lbs) and I have never felt so close to achieving this goal. I never thought I could do it and yet here I am, not scared to go out anymore!

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Exercising Sore Muscles: Should You Work Out Anyway?

30 minutes of daily activity heats up your metabolism and keeps your body burning calories.¹ That’s why Nutrisystem recommends regular exercise as an essential part of your weight loss plan. But when you’re just starting a new workout program or when you exert yourself more than usual, you might experience sore muscles—maybe enough to make you want to skip a day or two of activity.

The Cause of Sore Muscles

According to the American Council on Exercise (ACE), there are two kinds of sore muscles that are correlated with physical activity. “Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness signals a natural adaptive process that the body initiates following intense exercise.”²

Delayed muscle soreness (DOMS) happens about a day or two after your workout and typically goes away after 72 hours, says ACE. This is a common experience for people who work out, both new and experienced exercisers alike.³

Researchers theorize that DOMS is caused by microscopic tears in the connective tissue around the muscle that happens during “eccentric exercise.” If you are trying a new type of exercise, exercising longer or more often, increasing your intensity or are a beginner just getting started with a workout routine, you may experience DOMS at some point during your fitness journey.⁴

Please note that there is a difference between common soreness and pain from injury or overuse. The pain you are experiencing should not prevent you from doing everyday activities or last more than 72 hours. You also should not experience pain during or immediately after your workout.⁵ Sharp or stabbing pains that continue to get worse in the coming days are an indication of injury and should be assessed by a healthcare provider. Speak to your doctor if you have any questions or concerns about sore muscles.

10 Healthy Foods to Gain Muscle

Should You Exercise With Sore Muscles?

So, should you exercise when you have sore muscles? The answer varies. According to the National Kidney Foundation, exercise may actually help the soreness dissipate. “The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away!” they explain.⁵

According to ACE Physical Therapy & Sports Medicine Institute, performing “low-level” workout moves that are similar to the moves that caused the soreness may help DOMS. This enhances blood flow to the muscle while also helping to decrease pressure and fluid.⁶

“Whether or not you should work through this type of pain is a tricky answer. If you’re only experiencing low-level soreness, . . . it’s probably okay to do a lighter workout. Some physical activity might even help to ease the achiness,” says Cleveland Clinic. “If your DOMS is a bit more painful, it’s best to avoid strenuous exercise until you are no longer sore.”⁷

The University of Virginia mimics this advice, stating that “whether or not you should work out when you’re sore just depends on how sore you are.” Being a little stiff or sore is OK, but if your pain increases or you’re limping and unable to walk normally, you should decrease your intensity.⁸

How to Lose Body Fat While Retaining Lean Muscle Mass

Preventing Sore Muscles

a couple jogging together in the park

Ready for some good news? Repaired muscles adapt, so they are less prone to the tiny tears the next time you do the same exercise.⁴

According to ACE, the top method for preventing DOMS is “gradual progression and conservative increases in intensity, frequency and duration.”²

If you’re new to exercise, start with lighter weights. Over time, gradually increase the intensity and frequency of your workouts. If you are an experienced athlete but want to try something new, take extra precaution by also beginning gradually. Doing a warm up exercise before an intense workout may also help, as this increases blood flow and helps prepare muscles for exertion.²

Another, less conventional, method of potentially reducing post-exercise DOMS? Turmeric! The spice that makes mustard yellow, turmeric has been shown to reduce inflammation in our bodies, according to research in the journal Physical Activity and Nutrition. “In conclusion, although there are conflicting results regarding the effect of curcumin supplementation on DOMS, individuals who are new to exercising, resuming exercise, or looking for gradual improvements in their exercise programs may consider curcumin supplementation as a method of nutritional intervention to reduce post-exercise DOMS,” conclude the researchers.⁹

Turmeric is available as a root you grate yourself or as a powder in the spice section of the grocery store. You can add it to smoothies or try it in our delicious Garlic Ginger Chicken Bites recipe! >

“Allergic” to Exercise? 5 Fitness Tips You Won’t Hate

Sore Muscle Relief

a man using a foam roller on sore leg muscles

“To date, a therapy that consistently relieves delayed muscle soreness has yet to be identified,” says ACE.² According to the American College of Sports Medicine, you may be able to decrease the symptoms of DOMS with common treatments. However, there is very little evidence that these methods will quicken recovery.¹⁰

“If the primary goal is to reduce symptoms, then treatments such as ice pack application, massage, tender-point acupressure, and oral pain relief agents may be useful in easing pain,” they explain. However, “It is important to be aware that pain reduction does not represent recovery. Rather, these treatments may only be effective in reducing symptoms of pain, but underlying muscle damage and reduced function may persist.”¹⁰

*The information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Speak to your doctor if you are experiencing sore muscles or pain and before starting a new exercise routine or diet.

Foam Rolling: Your Sore Muscle Solution

Sources:

The post Exercising Sore Muscles: Should You Work Out Anyway? appeared first on The Leaf.

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Tuesday, June 29, 2021

Day 1? Starting your weight loss journey on Wednesday, 30 June 2021? Start here!

Today is your Day 1?

Welcome to r/Loseit!

Why you’re overweight

Before You Start

Tracking

Creating Your Deficit

Exercise

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

Crawl, Walk, Run

Acceptance

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.

Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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I'm the lightest I've been in my adult life! And my weight loss journey

F22 5'7 sw96kg cw69kg gw60kg

This morning I weighed myself and I have hit the lightest weight since I was probably about 16. I'm pretty proud of myself.

Sorry for the long post - heres my story.

I was probably a normal weight (never skinny) until I hit maybe 10 and then I got chubby. This continued and by high school I was aware I was chubbier than most of my friends. The trend continued, and by graduation at 18 I was probably around 85-90kg. I took a gap year and during this time I hit my highest weight of 96 when I was 19. During this time I thought I was a bit big but I didn't think I was too bad. Its crazy how you can look back at photos from that time and think wtf was I thinking, how did I not realise how overweight I was (obese by bmi at my highest, approx size 18/20us).

I went on an overseas trip on my gap year and when I came back I had lost about 15kg in the 2 months overseas, I put this down mostly to walking around the entire day and having anxiety about eating alone in public so not eating much until dinner with friends. I was so happy to be about 80kg, the lightest I'd been for a while. But the habits came back when I was back at home, and I think I gained back about 10kg before I decided I needed to do something. I went on fad diets and there was definitely some yoyo-ing but I ended up losing probably about 5kg again. So from 19-21 I was stuck at about 83-85, always gaining and losing the same couple kgs.

1.5 years ago I moved out of home, and it was a struggle learning to cook portions of food for a single person (instead of the whole family) and feeling free to eat any bad stuff I wanted. But I also didn't have the temptations of the family home, and I was separated from my mom with whom I share some terrible eating habits, so I was able to start on a journey to rethink my (disordered) relationship with food. I also started going to the gym and that was fun but I was never consistent enough to see big results.

Before the start of a big covid lockdown I left my flat and went to stay with extended family. Apart from being very awkward, this family also had very different eating habits from me, and it wasn't as much food as I was used to. I was always hungry but I figured it was just a diet without me having to use any willpower lol. It was also healthy food so I was feeling good if hungry. By the end of this I think I lost at least 5-10kg in 6 weeks (not sure of starting weight so I have to guess) but after moving out again (lockdown eased and back to work) I was about 73kg. I managed to get down to 69.5 about one year ago but then my birthday hit and I gained back to 73-75 and maintained that weight.

Spending some time with my mother recently really made me realise how deep seated the bad habits/relationship we have with food are especially when we are together. So I gained ~4kg in a couple of months and decided I have had enough. I'm feeling motivated, doing CICO at a deficit and exercising and I'm 69kg today, down 5.5kg in 3 weeks.

I think I wasn't eating enough at the start of these couple of weeks, so I'm trying to get up to a regular deficit instead of just trying to eat as little as possible, I know that's very unhealthy.

It's pretty crazy seeing these numbers on the scale that I haven't seen in years and years, and it feels good to finally fall in the 'normal' range of bmi after so long in overweight or obese. It is a bit disheartening to think that I'm not really that much lighter than I was a year ago, but this is a journey and I know there'll always be ups and downs. I'm pretty new to this subreddit but I love reading other people's stories so I thought I'd share my own and my little victory today. Thanks for reading.

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Weight Loss Plateaus + No Results = Discouraging?

So my weight years ago back when I was still in shape was always 60-65kg. Then 6 years ago I started gaining weight up to 120kg. I tried going to a nutritionist professional, I went back to 90kg and April 2021 I was up to 135.6kg. Now I started counting calories and exercising and I'm back to 120kg.

Why am I telling you this? Well because I'm stuck at 120kg since a week. I am not seeing results, I even gained 0.3kg, but in the morning I lose that 0.3kg again, so on and so forth. I am consuming only 1600 Kcal and doing 1hr Spinning classes everyday, which supposedly are burning 800 Kcal every day in that hour. Yet my weight stays the same no matter what I eat, no matter how hard I exercise..

Have any of you gone through weight loss Plateaus? How long did it last for you please? I want to discuss this and hear some real stories, I don't want to give up just yet and if others are going through the same thing I am I don't want them to give up either!

Thank you!

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NSV: My boyfriend’s mom called me skinny.

This is my first NSV in a long time. The first time in months I’ve really been able to acknowledge my progress. It has been hard recently to keep going, and I’ve been stagnant in my weight loss for about 2 months. My boyfriend and I were at his parents’ house over the weekend and we were looking at their camping trailer. They were giving us the “grand tour” of the inside. There’s a full bed and a small table and bench seat that converts to a twin size (or smaller) bed. His mother was telling us about how their daughter and her husband had once tried to stay in it with them, and ended up sleeping in a hammock outside. We were making small talk saying how hard it would be to travel with more than 2 people in the trailer. She said, “Well, you two are skinny so you’d probably be able to sleep there.”

It was a passing comment to her and I’m sure no one else even registered what she said. But I have never in my life been called skinny. My boyfriend is thin and always has been. I’m choosing to accept the comment as a compliment, as I’ve lost 37 pounds. I still have more to go, but today I’m putting aside my occasional self-hate and constant self-doubt. NSV!

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Dear aunties of the middle eastern community..... just wait

Dear aunties/elders of the middle eastern community….

I do not want to come out of covid lockdown. Why you ask? I have finally started a weight loss journey and managed to stick to it for more than 8 months now. I have managed to lose 72lb without seeing a single person from the community or people I know except a few of my very close friends and family. They all have noticed my big weight drop and constantly drop complements. (keep them coming lol). I want to stay in lock down till all my extra weight is gone and I can exist my cocoon like an elegant butterfly.

I remember all your opinions and actions towards me. The way you walk around gatherings and events eyeing young single girls for a potential wife/girlfriend for you mediocre sons who only have a decent career going for them and nothing more. Their personalities being dry and pretentious, no sense of compassion or kindness towards women. Of course, I won’t blame them because they had mothers like you. You always skipped over me. Not that I wanted to be with your son, but asking is a complement.

Every time I would be standing with a group of my skinny petite friends, you never failed to complement and observe every one of them while your eyes skipped over me like a blank sheet of paper in a printing machine. Although personally I thought I was 2, 3 times prettier than all the girls there, in your eyes my size and weight labeled me as unworthy for your spoiled princes. I would stand awkward as you treated the girls with a motherly kindness and embrace them, say how beautiful they are, hold their hand, ask them about themselves, all while I was invisible. Because I was fat.

I won’t forget a specific auntie. The match maker. She always walked up to me and talked about a potential man who is looking for marriage. But it never failed for her to immediately ask; “so I saw you with your friend and she’s incredibly beautiful. Can you give me some information about her for this potential man?” As if she isn’t aware I am a single beautiful potential as well. But again, my weight labels me as invisible. And again, its not like I am even interested to get married. But it drives me crazy when I think about the idea that I wouldn’t be a good potential in your eyes.

So I don’t want lock down to end. I want to bloom into the gorgeous being I am. I will avoid your gatherings. I will avoid you. Until the day comes where I enter and all eyes lock on me. That is the time where I will waltz past you as the whispers start. “who is this girl?” “omg its OP, she has lost so much weight!” “shes so gorgeous.” I will side eye you all competing to come up to me. And this is when I will metaphorically spit in your face and ignore your existence while I glide away.

So dear aunties of the community,

I cant wait for that day.

Xoxo

- The girl that’s too fat for ur son

Still have a huge amount of weight to loss but this post right here makes me lock down on the discipline and motivation to get to my goal weight!

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25 pounds down, 1/4 of my way to my goal

While I officially started tracking my weight loss at 297 pounds, I weighed in at 300 a few days previous to it. This morning I weighed in 271.5, making it 25 pounds from my measured starting point officially. One of the best bits of advice I got from this sub was to celebrate your successes, so I guess this post is for me to do that. Here's some thoughts on my first two months of seriously working on my health.

- It's a huge cliché but also very true: the first step is the biggest one. I wanted to lose weight and get healthy for ages but it took a moment of clarity in my personal life to get me to make a serious commitment to it. I'd liken it to when I quit smoking a decade or so back: I knew it was bad for me and knew I should quit, but couldn't do it until I actually wanted to, instead of just thinking I should.

- On that topic, I let not knowing everything before I got started be an excuse for way too long. Yeah, I made some mistakes, and I'm sure I'll make plenty more, but learning what works for yourself is part of the journey you won't know until you actually start it.

- Libra (and I guess Happyscale, although I haven't used it) is a godsend. I'm too compulsive to not weigh myself every day, but having an app that shows the trend lets me focus less on where I'm at, (which fluctuates up and down a few pounds for any number of reasons) and more on where I'm headed.
- Drinking water is my new habit. I'm putting away 4+ liters of water a day every day, and it's amazing how much that helps at literally every part of my efforts; keeps you hydrated for workouts, keeps you feeling full at mealtime and helps build the muscles that will burn off those calories.

- CICO is good stuff, but makes me unhappy if I don't feel satiated by the meals I'm eating, or feel like I'm being denied things I enjoy. The game for me now is to fit in lots of food, get enough protein, and still stay at my 1000 calorie deficit every day (as a vegan no less). I've learned it's not about denying yourself food, it's about fitting it into an overall healthy pattern of eating. On Friday I ate some pizza and Saturday had a few drinks and it felt good to know that I wasn't "cheating" or failing, it was accounted for and part of my plan.

- This community rules. I thought it was going to be a lot of corny affirmations and dumb slogans, but what I've found here is a deep well of support, empathy and inspiration. Thanks to everyone who participates in this sub for providing me with motivation and advice. It has been invaluable.

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I didn't feel like training today, but I did!

I've never been a sport's person, even when I used to do Gaelic football it was more to have a good time with my friends than anything else. I started doing cardio and slowly running (I'm doing the couch to 5k challenge) a month ago and today was truly a 'meh' day and I wasn't feeling super well. I really didn't feel like doing anything, but I knew that me in the future would appreciate if I didn't give up so early in my weight loss/getting healthier journey so I did! And I still feel like shit, but at least I'm one step closer to my goal! PS: sorry for any mistakes, English is not my first language!

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I haven't lost any weight all month but I've also gotten the most compliments on my appearance this month

F/29/5'5/205 lbs

I've been a bit frustrated because the scale hasn't moved all month for me.

I was on vacation for a few days in the beginning of the month which included my brother's wedding so I definitely ate/drank a lot and was not eating at a deficit. I also went home for father's day weekend and ended up over indulging by kind of a lot that weekend as well (I logged that weekend though!).

MFP says I was at a deficit the past 3 weeks. As side from those days I mentioned earlier, I stuck to 1000-1200 calories per day, walked 1-3 miles most days, and even started working out with a trainer for an hour 2x a week. My activity level during this month has increased significantly (I don't track my exercise calories or try to eat them back) but the scale says I haven't lost any weight since May 26th. I've lost 60 lbs so far through only CICO (little to no exercise) so I'm confident it's not how I am counting calories.

However, even though the scale says I've lost no weight, I kept catching glimpses of myself in the mirror and thinking to myself that I looked thinner. I would tell myself it wasn't real because the scale says I lost no weight, so I wasn't actually thinner. But I couldn't shake the thought when looking at myself.

Today at work I ran into a woman who from the office next to mine and she stopped me all of a sudden to tell me how great I looked. She's the first person who wasn't my immediate family to comment on my weight loss. She kept going on and on about how I looked beautiful and more happy and was asking me how I lost the weight and etc. I couldn't believe she was making these comments to me now.

Maybe I actually am thinner even though the scale isn't moving. I guess I just have to stick with it and trust the process.

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What is Ranch Water? The Summer Cocktail You Need to Try

Losing weight in the summertime can be tough. From unhealthy picnic food to drinks at the beach bar, it can be hard to resist the warm weather temptations that try to sabotage your success. However, with a little planning and some simple swaps, you can stay on track with your weight loss goals while still partaking in some summer fun! All you need is some healthy recipes for the grill, some summer-inspired sweet treats and a go-to, weight loss-friendly cocktail that you can sip on all season long. For us, that cocktail is Ranch Water; the refreshing beverage that’s easy to make, easy to enjoy and easy to incorporate into your weight loss plan!

What is Ranch Water?

ranch water tequila cocktail with lime and sparkling water

In short, Ranch Water is the trendy summer cocktail that’s perfect for chilling out and staying cool in the summer heat. It’s a super simple drink that only requires three ingredients to make:

Tequila
Lime juice
Topo Chico Mineral Water¹

Never had Topo Chico? This refreshing water is a naturally carbonated mineral water that’s imported from Mexico and bottled at the Cerro del Topo Chico spring.² While you can easily swap in ordinary sparkling water or seltzer water into this summer cocktail, Topo Chico is the recommended mixer for its unique taste and mouthfeel.¹ The bubbles aren’t as intense as standard seltzers and the minerals add a distinct taste that’s light and refreshing. Topo Chico and Ranch Water are very popular in Texas.³

Alcohol on Nutrisystem: Everything You Need to Know

Ranch Water on Nutrisystem

ranch water tequila cocktail with lime and sparkling water

If you’re losing weight with Nutrisystem, you can still kick back and relax with a cold Ranch Water cocktail this summer. Just watch your portion sizes and stick to a maximum of two servings of alcohol per week (we recommend spreading them out and not having them on the same day). One shot or one and half ounces of tequila is considered one serving of liquor.

The rest of the ingredients in Ranch Water— lime juice and Topo Chico— are both considered Free Foods on your Nutrisystem plan. That means you can use as much or as little of them as you’d like when preparing your Ranch Water. You don’t have to measure anything out except for the tequila. Garnish with a fresh slice of lime, grab a straw and chill out with this weight loss-friendly cocktail!

Healthy Hacks

tequila cocktail with grapefruit and sparkling water

Because Ranch water is so easy to make, it’s also easy to customize! Swap out the lime juice and wedge with another citrus fruit that you like, such as lemons, grapefruits or oranges. Fresh berries would also be a tasty addition. Want to spice things up? Toss in some sliced jalapenos or rim the glass with a chili lime seasoning blend.¹

You can add a touch of sweetness to your beverage with a little bit of zero-calorie sweetener like stevia or monk fruit. As we mentioned earlier, regular seltzer or sparkling water (plain or flavored) can be used in lieu of Topo Chico Mineral Water. However, keep in mind that it will change the classic Ranch Water taste. Topo Chico also comes in different flavors that you can use.

Looking for more diet-friendly cocktails for your weight loss plan? Click the link below for some inspiration!:

8 Lightened-Up Cocktails for Your Summer Menu

Sources:

The post What is Ranch Water? The Summer Cocktail You Need to Try appeared first on The Leaf.

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Unnecessary comments from friends/family about weightloss

Is it just me or does anyone else receive backhanded compliments from the people they know? I’ve been trying to keep my weight/fat loss progress lowkey for 2 months now. It took a great amount of discipline to workout everyday for 1-2hrs and maintaining a clean diet (with a few reward days ofc) just for friends and family members to convince me to eat more or say I look “too small” or “bad” when I lose weight. So far, i’ve lost 6kg. Im 5’2 btw with a now-normal bmi.

I recently met up with a friend whom I havent seen in months for my small post-birthday celebration just to catch up on things. She blurts out of nowhere sayin, “Wow you look like you lost alot of weight! Did you starve yourself this week for a week to achieve that?” I kinda thought that was very insensitive and inappropriate comment.

What were the comments people have single-backhandedly complimented you on your weight loss and how did you respond?

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Weight gain after weight loss journey

Hey guys I have started my weight loss journey about 1,5 years ago and after loosing 242 pounds I reached my goal weight and decided to add more calories to my diet. So I did that and ate about 1.800-1.900 calories a day, which is still a slight deficit for me. Now after two weeks I stepped on the scale and it showed that I gained 4 pound. I’m really in shock about that and kinda scared that I will now gain back all the weight I have lost. Is an sudden increase like this normal after being on a diet for a long time to be expected? Or has anyone else experienced something similar or can maybe provide an answer to my problem? Im a bit desperate for an answer right now… Thanks in advance for any answer! I hope i don’t bother you too much

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Monday, June 28, 2021

Day 1? Starting your weight loss journey on Tuesday, 29 June 2021? Start here!

Today is your Day 1?

Welcome to r/Loseit!

Why you’re overweight

Before You Start

Tracking

Creating Your Deficit

Exercise

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

Crawl, Walk, Run

Acceptance

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.

Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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Does anyone else hate the “what’s your secret?” Question?

I’ve recently lost a noticeable amount of weight (F/5’4”/280+>185) and decided to share a weight loss pic celebrating a healthier lifestyle. Now I have all sorts of people reaching out and they all seem to be asking “what’s your secret?”. I’m not usually one for attention so I never quite know what to say… and to me, it’s not a secret and it’s not complicated: I’m working out daily and eating a healthy diet. 🤷🏼‍♀️ When I say that to them it doesn’t feel like enough for them or the answer they were “looking for”.

Anyone have advice on answering that question? Or even do you hate it as much as I do? Lol

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Its a hill I don't think I can climb

I love all the positive stories on here and I am happy for every milestone achieved and everyone else's success. I want to say they motivate me and make me want to do better but I don't know if I ever can.

It feels insurmountable, years and years of work, of sacrifice.

I am morbidly obese, I am 5ft3 and have a BMI of 43. I reached out to my Dr today for help/support/hope... I don't know, I reached out. I was just told again that I need to simply eat less, exercise more. Sound so easy but it's not, its hard!

In the last 10 years do you not think I have considered this. The solution is so simple, why can't I just do it. All I hear is my Mother again telling me I'm a fat and useless and will never amount to anything. I hear the boyfriend who told me no one could possibly love someone like me, no one likes fat people. I remember the article I read about how slim people are more successful. I remember all the times I religiously counted calories but still gained weight. I look at around me, at the people I see and can only think of how disgusting I am.

Obesity is a mental health crisis, food makes me happy. Sometimes it feels like the only thing that can, when I "diet" all I can think about is food and spend every second obsessing over how the only time I'm happy is when I'm eating.

I am too ashamed to go to the gym or exercise in the outside, I'm pretty much too ashamed to go outside. I've tried calorie counting, legal and illegal weight loss drugs. I've tried ignoring it, I've tried positive behaviour changes, yoga, meditation, I've sought therapy and I don't know what else to do. I reached out to a medical professional because I'm desperate to do something to break the cycle...

...

Just eat less and exercise more, simple right?!?

So why do I keep failing, why can't I just be better. I tried to explain my depression, anxiety, ADHD, impulses control issues but it was a 10 min appointment and what does all that stuff really matter anyway /s

You know...

...Just eat less and exercise more...

If you have got this far, thanks for listening to my rant. I'll try and reset for tomorrow and do better and screw everyone who thinks it's easy.

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Finally comfortable saying I'm over the 100 lb. milestone

This time last year, I had a major wake-up call when I was filling out the ADA paperwork to be allowed to teach my college courses remotely. My BMI (over 50 at the time) meant I was eligible for accommodations. I definitely felt some shame as I ticked the "BMI over 30" box, but what really hit me was the question that followed. For the first time in my life, I had to put in writing that I had no idea whether I was going to stay that big forever. Did I have the willpower? Unknown. Did I have a solid understanding of the challenges that I would face? Unknown. Had anything changed from the dozens of times I had tried to lose weight before? Unknown. That word..."unknown"...really hit me harder than I can explain. I wanted to circle "temporary", but I didn't because I didn't trust that I could follow through. And so I circled "unknown" and it ate at me for about a week before I decided to try to make some changes. Baby steps at first, like being mindful of what I ate and trying to make substitutions for some of my less nutritious food choices. I started weighing myself daily at the end of June 2020, and from those little changes, I started to see the weight drop off. By the end of July, I was tracking my calories and bought some hiking boots to try to get a little more movement into my weekly routine. Now, a year later, I'm 104 pounds lighter and the uncertainty is gone. My obesity is not permanent, and I KNOW that I can see this through.

That's not to say that this has all been wine and roses. I have definitely had some hurdles, especially as I got closer to the 100 pound milestone. I have had significant struggles around plateaus and daily fluctuations, even though I know, rationally, that as long as I stick to my new habits, the weight will keep coming off. I know it sounds silly, but when I hit 221 pounds, I fantasized about the "weight loss fairy" showing up, congratulating me on my progress, and then magically erasing the last 60 or so pounds I still need to lose to get to a healthy BMI. (Spoiler Alert: There is no weight loss fairy, and I seem to have misplaced my "Lose 100 Pounds, Get 60 More Removed For Free" coupon somewhere.)

So what has changed for me this time around?

Every calorie I consume is logged. (Coming up on my 365-day streak in MFP.) More importantly, every calorie I consume is logged without judgment. There are no "good" days or "bad" days. There are no "cheat" days. There are just days that I eat food and keep track of what I'm eating. More often than not, I eat within my calorie budget. If I go over...no big deal. I just log it. Switching my mindset away from restriction and negativity around certain foods has been one of the biggest changes I have made. Restriction is what drove my bingeing before, so it has no place in my life now. I can eat anything I want, as long as most days I keep within my calorie budget.
I learned that if you zoom in too closely on your data, you miss the big picture. I weigh daily, which can lead to some frustration when my actions don't automatically show up on the scale. I still get an initial wave of frustration when I step on the scale and see an increase, but then I figure out what might have caused it. Did I eat more sodium than usual the day before? That's a guaranteed water weight increase for a day or two. Did I go harder than usual with my physical activity? That's a guaranteed water weight increase for about a week. Where am I in my monthly cycle? That's good for a couple of increases a month, too. You can't take a single day, or even a single week in isolation. If I look at my "big picture", I'm headed in the right direction.
Eating fewer calories doesn't mean being hungry all of the time. There are so many lower-calorie, delicious foods out there, that I don't ever have to be hungry. If I'm feeling particularly famished, a 1-pound bag of broccoli slaw with 3 tablespoons of Thai peanut sauce, and a chicken breast comes in at well under 400 calories for a tasty, satisfying meal. When I'm feeling nibbly, I season and roast a bunch of chickpeas, or green beans, or whatever vegetable I have on hand, and can easily fill the void I used to fill with a whole bag of chips or package of cookies.
I acknowledge that I will never be as good at estimating portions as my food scale is. Seriously...you think you can eyeball it. You may even use measuring cups and spoons. But nothing will ever be as accurate as a weight measurement. It might not be important for things like carrots, but for calorie-dense foods like peanut butter, nuts, or ice cream...it can make a huge difference.
I keep a go-to supply of "alternatives" to some of my otherwise calorie-dense food choices. Feel like you need ice cream - keep some whipped yogurt in the freezer. (They even have a creamsicle flavor!) It's cold and sweet, and you can eat it right out of the freezer. More often than not, that does the trick. I have even managed to work riced cauliflower into my rotation, giving me the filling sensation of eating rice with much fewer calories. (The trick here is the sauce. Tex-Mex seasoning, curries, and even Buffalo sauce all do a great job of masking the cauliflower flavor.) Craving sweet? Have a cup of cinnamon tea before snacking to make sure that it isn't just an itch you need to scratch. Craving savory? Make a big mug of reduced-sodium broth and add in whatever seasoning floats your boat. (I am partial to all sorts of hot sauce.) And if those don't do the trick, there's nothing wrong with enjoying whatever you have a hankering for, as long as you keep it reasonable most of the time.
Whenever possible, I reward myself for my hard work. Get that cute new outfit, even if it means shopping the clearance rack to save a little cash. Take a day trip. Get a massage. Get a hammock and read a book outside all afternoon. I justify the little splurges by remembering that I used to eat out 5 or more days a week. I have worked hard and deserve whatever nice things I can do for myself as acknowledgment of my efforts.
Not everything that happens to my body is an improvement, but overall I'm in a better place. My neck...it is deflating like a 45-year-old balloon. It's not pretty. (Why, oh why, does it have to be so face-adjacent‽) My belly is squishy and weird. My thighs...ugh! But I can cross my legs now. I was able to finish a hike that I had to quit half-way through last fall. My resting heart rate actually looks like a resting heart rate. I don't panic about whether or not I'll fit in or even break a chair I have to sit in. I get that it can be hard not to focus on the stuff that isn't as perfect as you imagined it would be, but I can pretty confidently assure you that there are way more positive changes you can focus on instead.
Everybody's journey is their own. I used to get really down on myself when I'd read a post here from someone who was lamenting being huge, even though "their" huge would be a major accomplishment for me. I have to remind myself that my goals are my own. My progress is my own. My successes and hurdles are my own. I don't have to be happy with anyone else's body as long as I am happy with myself.
It is too easy to make excuses. I'm not usually one for sappy quotes, but I saw this early in my journey, and it has really stuck with me: "If you want to shrink the size of your 'butt', you need to shrink the size of your 'but'."

I'm sure there's more to share, but I'll save that for the post I make when I hit my goal weight. Thanks for reading. Wherever you are in your journey, the fact that you are spending time here means that you have a desire to succeed. I KNOW you have what it takes to do it!

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It's okay to lose weight slowly

I weighed myself this morning and I'm really sad that I'm 219 again (for reference, I'm a 23yr old 5'3 female)

But it's important to remind ourselves that weight loss takes time and that it's okay to lose weight slowly. I was losing weight fast and dropped down from 229lbs to 184lbs about two years ago. I was sort of miserable though, constantly weighing my food and praying I was under 1200kcals, though preferably 1100kcals daily, and I think that's what made me lose control. I thought about beating myself down with the scale again and it put me off so much.

I have mental health issues, so I'm sure some of my peers can understand how difficult it is to not eat your feelings out to feel better and suppress the pain away. I currently cut my mother off from my life and I don't have any family here aside from my SO.

With the previous knowledge I have, I promise to be good to myself and slowly reach my goal weight. I shouldn't be too hard on myself if I slip up here and there because I'm only human and am bound to make mistakes every now and then.

I'm still going to weigh my food, but give myself a 1500kcal limit daily and make my way to the gym for daily walking. Hopefully I'll gradually do weight lifting and cardio, but I'm not going to overwhelm myself and stop because of being overwhelmed.

I'm thankful for this community here, as we're all supporting each other. I guess it's important to remind ourselves that slow progress is okay, so long as we keep ourselves accountable.

I just want to be happy. Plain and simply happy. I'll slowly get there!

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I'm creating this post to remind myself not to go and eat after dinner

I've mentioned this before, but I hate this habit of mine, where I go and eat ridiculous quantities of food after doing good all week/day. I've already had 2 cups of water, a very carb-heavy/processed meat heavy meal for dinner (probably the cause of this), a cup of herbal tea, 4 bites of carrot and am currently starving, all of 10 minutes after dinner.

I don't need the food, this isn't even real hunger probably. I should be studying, running on the treadmill, doing ANYTHING other than sitting here and typing. But I'm here, so, tell me, what's your go-to method for dealing with the need to snack?

Because I'm all out of cards and patience with myself. But, I hope your weight loss is going well, that you love yourself and you body a little more every day and that you know that your weight is not your most important feature, it's just a nice vessel to spread the love and light your were created to.

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Your reminder to stop and smell the roses, because weight loss is not a race

I know this comes up frequently, but I had a few thoughts I wanted to share regarding the SPEED of weight loss.

When I first began my weight loss journey, I downloaded my little food tracker and scale apps and plugged in my goal weight and weekly deficit and they both spit out a little "projected goal date." This felt HUGE to me at first - I kept staring at that date, imagining myself at that point of the year that many pounds lighter. It actually lined up perfectly with a camping trip I have planned so I really clung to this idea that that weekend I could be thin and happy in my swimsuit in front of my friends.

As I continued updating my daily weights, that projected date would fluctuate a few days sooner/later depending on my rate of weight loss. I was never SUPER stressed about it, I understood that it was always a rough estimate and that if I was a couple lbs over my goal at that point that was obviously still a win. But I was still VERY MUCH focused on getting to my goal weight as fast as possible (within reason/in a healthy way, you know what I mean). But I started losing weight back in January, when the US was still very much locked down in quarantine. I was working from home, it was freezing outside and I was unable to really do anything or see anyone besides my partner. Because of this, I was very much in a weight loss "bubble." I had pretty much total control over what food would be in front of me every day. Sure, there might be some junk food in the house or I could overdo it on portions of healthy food if I didn't have good self-control, but all my meals centered around what I chose to prepare.

Because of this, my little projected weight loss date continued to stay more or less right on track. I was losing at a good clip, about 7-8 lbs a month. And then... my situation changed. People started getting vaccinated, the weather got warm, and my world opened up. I mean, it was thrilling and exactly what we had all been hoping for the past year. But from the perspective of my weight loss journey, it was a huge adjustment! I had maintained from the beginning that I never wanted to be that person that can't enjoy food. We've all known that person that constantly whines about their diet, or loudly bemoans how they can't have a piece of cake at a party or whatever. I knew that for my long-term success, I needed room in my diet to live my life. To eat a plate of food at a barbecue, to have a couple beers on a warm night on a friend's balcony.

So I had to adapt. I started going to gatherings more regularly and while I wouldn't binge, I didn't restrict myself to celery or whatever - I enjoyed the hell out of cheese platters and grilled meats and other tasty stuff. And I saw that projected goal date getting further and further away. But I've also continued to see the average on the scale go down. Yup, it's slower. Sometimes I have a week or two now where I bounce around between the same 3 lbs and don't really make "progress." But I have such a different outlook on success at this point. Success is that I spent a whole weekend seeing friends and family I've been missing for the past year, enjoying delicious food and having a drink in the summer sunshine without feeling shitty about my body.

Because the thing is, I've already lost about 35 lbs. In the beginning, I was so laser-focused on just getting to my goal weight as fast as possible that I fully neglected to realize that even part of the way there would still feel amazing. I never thought about how GREAT it would feel to essentially have a "joyride" in my body even before my goal weight! Like yup, I still want to drop some pounds, and get more buff... but my body has absolutely noticeably changed, clothes fit better, and I'm having a blast getting compliments from folks and living my best hot girl summer life NOW even if I'm not "finished."

So I just wanted to give a shoutout to reframing your expectations around the speed of weight loss. I see a lot of posts about how slow and steady wins the race, which is valid, but I want to also plug that YOUR RATE OF WEIGHT LOSS CAN FLUCTUATE, and that's not only okay but also potentially a great thing! If you're losing slower, or maintaining, or even gaining a little, all because you're enjoying the shit out of your life? You're a goddamn champion.

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COVID weight loss and motivation

My husband and I made a big change to get control of our eating and health as soon as COVID lockdown started in our state last March. I've lost 55 pounds and he has lost 65 pounds. Slow and steady and sometimes frustrating. Staying motivated was sometimes hard when the scale would stall for weeks at a time. I am not the "rah rah let's go" motivational poster/sayings kind of person but, I found this one quite I keep on my fridge that serves as a reminder to not disappoint myself:

"If you quit now, you'll end up right back where you began. And when you first began, you were desperate to be where you are right now."

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23 Healthy Summer Side Dishes

After what feels like the longest winter in history, it’s official: Summer is here! Many of us will finally be able to safely get together again at picnics, barbecues and cookouts. And besides being able to hug everyone you love again, summer get-togethers mean one thing: Delicious food. Healthy summer side dishes, grilled main courses and fresh, fruity desserts are on the menu!

When you’re on a weight loss journey, one of the best ways to stay on track and still enjoy yourself at a summer gathering is to bring something that works with your plan and that everyone will love to share.

Start with one of these 23 summer side dishes that your friends and family will rave about: They’re not just delicious and easy to track for your Flex Meals, but many of them can also help you reach your four daily servings of non-starchy vegetables—a key factor in staying full and healthy while you progress towards your goals.

6 Easy, Breezy Summer Weight Loss Tips

1. Tomato Salad with Peaches >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 3 Extras and 2 Vegetable

This salad has it all: Sweetness from the peaches and tomatoes, bite from arugula, creaminess from feta and hearty protein from chickpeas. The homemade dressing couldn’t be simpler: Three ingredients—olive oil, honey and balsamic vinegar—bring all those components together in a perfect, peachy medley. Click here for the full recipe! >

2. Tomato, Cucumber and Mint Mediterranean Salad >

On Nutrisystem, Count As: 1 Vegetable

34 teeny-weeny calories! This salad is gorgeous to look at with bright red, green and purple hues. It’s also refreshing to eat: The mint and cucumber give it a cooling effect that’s like a breeze on a summer day. It’s a snap to whip together, but double—or triple!—the recipe, because everyone’s going to be back for seconds. Click here for the full recipe! >

3. Greek Orzo Summer Salad >

On Nutrisystem, Count As: 1 SmartCarb, ½ PowerFuel, 1 Extra and 1 Vegetable

Give your pasta salad a Mediterranean kick—and a kick of nutrition, too! This orzo salad is loaded with crunchy vegetables like cucumber, red onion and chopped bell peppers, plus herby flavor from both mint and parsley, all topped with a zingy lemon dressing. Want to give it even more flavor? Instead of cooking your orzo in water, boil the little pastas in a low-sodium chicken broth to infuse it with even more savory flavor. Click here for the full recipe! >

4 Dreamy Ice Cream Treats for Summer Weight Loss

4. Red Potato Salad >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This side adds a filling, protein-packed ingredient your average potato salad doesn’t have—hard-boiled eggs. These help add creaminess and make the salad a belly-filler. And the dressing adds an extra protein punch without sacrificing flavor: Greek yogurt is swapped in for mayo, giving you all the creaminess you’re used to, but with nutrients that will keep you feeling fuller, longer. Click here for the full recipe! >

5. Napa Mint Slaw >

On Nutrisystem, Count As: ½ SmartCarb, 1 Vegetable and 1 Extra

Not Napa, California—Napa cabbage! This Chinese variety has a crisper texture and less bitterness than “regular” cabbage and it pairs perfectly in this simple-to-prepare slaw with chopped apples, shredded zucchini and fresh mint. The honey-lime dressing is sure to make it a favorite topper for tacos or a side all on its own. Click here for the full recipe! >

6. Roasted Jalapeno Quinoa and Chickpea Salad >

On Nutrisystem, Count As: 1 SmartCarb, 2 Extras and ½ Vegetable

Roasting peppers brings out their natural sweetness and pumps up their flavor—and when they’re jalapenos, adds a smokiness that will have everyone thinking you’re a master chef. But really, you’ll be the master of healthy, filling sides: Besides those smoky peppers, this salad comes with a double-whammy of protein, a nutrient that helps you feel full faster and stay feeling full for longer—chickpeas and quinoa, one of the highest-protein grains on the planet. Add in some avocado for filling, healthy fat and there’s one word for this salad: Satisfying. Well, also tasty. So two words. Click here for the full recipe! >

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7. Grilled Cabbage Steaks >

On Nutrisystem, Count As: 2 Extras and 2 Vegetables

Who says greens can’t be hearty? These thick slices of cabbage bring serious crunch and delicious, flame-grilled flavor to your side repertoire, all topped with a zippy lemon and tahini dressing. And they only taste hearty: At just 121 calories per cabbage steak, you’ve got plenty of room left in your daily plan for dessert. Click here for the full recipe! >

8. Watermelon Summer Salad with Quinoa >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

When the weather heats up, we’ll take every opportunity we can get to enjoy the fresh, cool taste of watermelon: We love it as the star of summer side dishes and fruit salads! The creaminess of feta and the cooling flavor of mint do the impossible in this easy recipe: They make watermelon even more refreshing. If you love that bright pink summer flavor, this salad is a must-try. Click here for the full recipe! >

9. Spicy Sriracha Slaw >

On Nutrisystem, Count As: 1 Vegetable

This salad is bringing the heat—literally! A splash of sriracha sauce in the dressing—or more, if you’re daring—gives this simple, crunchy salad serious bite. But don’t break out the fire extinguisher just yet. The dressing also includes cool Greek yogurt so your tongue is tingling, but you’re saved from racing for a jug of water. The yogurt’s protein, plus the fiber from the salad’s two types of cabbage, means this spicy number will also help you feel full fast and stay feeling that way for longer. Click here for the full recipe! >

15 Healthy Summer Grill Recipes

10. Easy Homemade Pico de Gallo Salad >

On Nutrisystem, Count As: 1 Vegetable

Jarred salsa is great, but in the summer, everything’s fresh—and your salsa should be, too! This pico de gallo recipe makes it easy to savor all those seasonal flavors, and savor them as much as you want: This homemade salsa is made entirely of unlimited foods, so you can top your tacos, eat some on the side and have as much of this fresh, lime-dressed summer salad as you like—without counting or worrying about derailing your awesome progress. Click here for the full recipe! >

11. Grilled Romaine and Corn Salad with Honey Mustard Tahini Dressing >

On Nutrisystem, Count As: ½ SmartCarb, 1 PowerFuel, 2 Extras and 1 Vegetable

Who says the grill is only for protein? Giving your summer vegetable side dishes some charcoal kisses brings out their flavor and makes “just a salad” transform into a serious side. Case in point: This grilled romaine and corn salad looks and tastes gourmet. It’s topped with a delicious, weight loss-friendly lemon and tahini dressing that you make with just five simple ingredients, then brush on to lock in flavor. Click here for the full recipe! >

12. 4-Step Chinese Garlic Eggplant >

On Nutrisystem, Count As: 1 Vegetable and 2 Extras

This recipe packs a lot of flavor into just four steps: After tossing bite-sized pieces of eggplant in cornstarch and sautéing them, they’ll get tossed with garlic and green onions before everything gets coated in a simple soy-ginger sauce. With cornstarch to thicken things up, your guests—and you—won’t believe it’s just 119 calories per generous serving. Click here for the full recipe! >

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13. 4-Ingredient Dill Pickle Egg Salad >

On Nutrisystem, Count As: 2 PowerFuels and 1 Extra

By swapping out full-fat mayo for light mayonnaise, this simple salad brings the calorie count way down. The addition of chopped dill pickles and dried dill turns the flavor knob way up! This egg salad is anything but boring and couldn’t be simpler to make: It’s the perfect addition to your table of healthy summer side dishes. We also love it on top of the Nutrisystem Honey Wheat Bagel for a filling kick of protein at breakfast. Click here for the full recipe! >

14. Heirloom Tomato Salad >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 1 ½ Vegetables and 2 Extras

Summer means those fresh, local tomatoes are sweet, abundant and ready to be the star of your summer side dishes: Tell the lettuce to take a break while you enjoy this delicious, pomodoro-powered Heirloom Tomato Salad. Plus, it’s got the power of protein with chickpeas and edamame. Two cups of spinach pump up your plate with fiber and iron. And it’s all topped with another bright, summery favorite—citrus dressing made with orange and lemon juices. Click here for the full recipe! >

15. Oven Roasted Tomatoes >

On Nutrisystem, Count As: 1 Vegetable and 1 Extra

Get ready for this simple, sweet summer side dish recipe to become a family favorite—and with how simple it is to make, it will be a favorite for the cooks in your family, too! This easy recipe is the perfect way to use up your tomato garden harvest. Just toss some halved grape tomatoes into a mixture of olive oil, garlic, salt, pepper and a pinch of sugar. Roast until caramelized and then top with sliced basil, and … that’s it! Do all the tossing and mixing on the baking sheet and you’ve whipped up a sweet, satisfying summer side dish all on one pan—without dirtying a single bowl. And at only 42 calories per serving, it’s a healthy side you’ll be happy to roast again and again all summer. Click here for the full recipe! >

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16. Watermelon Berry Salad >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Here’s another way to make your watermelon summer even sweeter: Add berries. A cup of blackberries and the addition of feta to your bowl of sweet melon cubes solves a major watermelon problem—the melon itself isn’t filling, so you’re tempted to eat it all! But the fiber in the berries and the healthy fat in the creamy cheese will help you feel a little fuller without blowing your calorie budget: This minty salad has just 92 calories per cup. Click here for the full recipe! >

17. Spicy Peanut Slaw >

On Nutrisystem, Count As: 1 PowerFuel and 2 Vegetables

Get ready for this slaw to be your new favorite salad: The simple sauce of peanut butter, soy sauce and rice vinegar gives it a hearty kick with plenty of bite. The vegetables and chopped peanuts provide the most satisfying crunch you’ve ever had in a side dish. It’s perfect with pork, bodacious with a burger, makes your chicken plate chock full of flavor—you get it. In a world of slaws that disappoint, this spicy peanut number is king. (Feeling daring? Add a squirt of sriracha on top to spice things up!) Click here for the full recipe! >

18. Summer Fruit Salad with Honey Lemon Dressing >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Take your fruit salad to the next level: Give it a dressing! The lemon juice in the dressing for this simple salad actually makes your fruit taste brighter and sweeter. A bit of chopped mint or basil gives it a refreshing bonus kick. It’s a sweet treat that feels indulgent. However, at only 76 calories per serving, it’s one you can feel great indulging in. Click here for the full recipe! >

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19. Broccoli Slaw with Cranberries and Lime >

On Nutrisystem, Count As: 1 SmartCarb and 1 Vegetable

Americans throw away 80 billion pounds of food every year—that’s enough to fill the Empire State Building 1,000 times!¹ It’s not skyscraper big, but one small change that can reduce your overall waste: Eating broccoli slaw. Yes, really! Broccoli slaw mixes are often made with broccoli stems, which get tossed out in favor of florets. The good news is that when you enjoy those stems in this slaw, it tastes like anything but waste: With sweet dried cranberries, tangy lime juice, extra crunch from jicama and the unmistakable flavor explosion of cilantro, this slaw is a celebration of broccoli—and a side your guests will be scooping up for seconds. Click here for the full recipe! >

20. Easy Melon Prosciutto Skewers >

On Nutrisystem, Count As: 1 PowerFuel

Cantaloupe, honeydew, watermelon … if summer melons aren’t on your list of go-to healthy side dishes, you need to try this easy recipe! A sweet and savory combination of summer melons, cucumber slices, fresh basil leaves, prosciutto slices and mozzarella balls are topped with a drizzle of balsamic glaze for a simple summer starter that comes together in a snap. Click here for the full recipe! >

21. Zucchini and Sweet Corn Pasta Salad >

Calories per Serving: 169

On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

Pasta salad is an iconic summer side dish. We’re giving it new life (and flavor) with seasonal veggies and creamy dressing. Featuring whole wheat pasta and creamy ricotta cheese, this easy summer salad recipe is sure to be a hit at your next barbecue. We’re serving up two summertime staples—zucchini and sweet corn—in one delicious pasta salad. Click here for the full recipe! >

22. Air Fryer Mexican Street Corn >

Calories per Serving: 178

On Nutrisystem, Count As: 1 SmartCarb, ½ PowerFuel and 1 Extra

Save room on the grill and stovetop by making your sweet corn on the cob side dish in the air fryer! This recipe is worthy of a fiesta, featuring a creamy Mexican street corn sauce, cotija cheese and cilantro, it’s a flavorful, fiber-packed dish that you’ll be making all season long. Click here for the full recipe! >

23. Healthy Fruit Salad >

On Nutrisystem, Count As: 1 SmartCarb and ½ Extra

Nothing says summertime like fresh, seasonal fruit in your summer side dishes. Celebrate the season and enjoy a rainbow of healthy fruits with this simple fruit salad that’s colorful and flavorful. It has an easy, two-ingredient fruit salad dressing made from lemon and honey, so you know it’s a sweet side dish that everyone will love. Click here for the full recipe! >

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References:

https://www.rts.com/resources/guides/food-waste-america/

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