Weight Loss Tips: March 2023

Friday, March 31, 2023

30 days weight loss

Set a realistic goal: Aim to lose 1-2 pounds per week, which is a healthy and sustainable rate of weight loss.
Create a calorie deficit: Calculate your daily caloric needs and aim to consume 500-1000 fewer calories per day to achieve a calorie deficit.
Eat nutrient-dense foods: Focus on consuming foods that are high in nutrients and low in calories, such as fruits, vegetables, lean proteins, and whole grains.
Drink plenty of water: Drinking water can help you feel fuller and may reduce your overall calorie intake.
Avoid processed foods: Processed foods are often high in calories, sugar, and unhealthy fats, and can sabotage your weight loss efforts.
Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, cycling, or swimming.
Get enough sleep: Aim for 7-8 hours of sleep per night, as sleep deprivation can lead to overeating and weight gain.
Track your progress: Keep a record of your weight loss progress, including your food intake, exercise, and measurements.
Practice mindfulness: Pay attention to your body's hunger and fullness cues, and practice mindful eating to avoid overeating.
Seek support: Join a weight loss support group, or enlist the help of a friend or family member to help you stay motivated and accountable.

submitted by /u/Virendra9
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3jcpExw

My experience going from 35% to 19% body fat

I feel like I have the weightloss dialed in now, so I want to help others on their journey.

I was in the Netherlands locked in due to covid in an abusive relationship. During COVID I was unable to go back to the United States and found out he cheated. This sent my health and eating on a downward spiral.

I went from being model thin and skating, surfing, boxing, and weight lifting to being trapped in the house and emotionally eating and doing no exercise.

I was finally able to go back to the United States and I never went back to the netherlands. This is where my weight loss journey began.

I started doing muay thai again and lifting but i didn’t have a concept of my caloric intake. I was losing body fat, but still staying quite big.

I started working with a personal trainer at Train with Dave OC, working out 3x a week and in a calorie deficit of 1500 calories.

I started to lose weight, but I was having water retention and bloating. Many times I broke down from feeling hopeless from the water weight.

Let’s skip to now…

I got my water weight under control (FINALLY) and my digestion issues solved. I dropped 5 pounds in 4 days due to controlling my digestion and water weight.

I started a supplement regime that worked and received a wellness scan that showed what foods I should eat and what supplementation could help.

I started eating those foods within my calories of 1500 and meeting my 100g of protein a day.

I workout 5x a week doing strength training and cardio 2-3x a week for 30 min.

I increased my water intake with trace mineral drops and BCAAs with electrolytes.

I take a supplement regimen that works for my body, advice from a health provider.

I have a sauna and cold shower everyday.

I try to eat as much whole foods as possible.I have healthy treats within my macros. If I go out to eat, it’s poke or sushi.

I track literally everything in my fitness pal.

I healed my gut with fermented foods.

submitted by /u/No-Preference-1164
[link] [comments]

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

I’m confused: Healthy Weight Loss vs. Unhealthy weight loss

I’m a female 32 y/o. I was around 149 around September of 2022. Today I am 139. I don’t exercise often. I do walk daily with my dog (at least 40 mins) I have no idea how I lost this much weight and I would like to know the difference between a healthy weight loss or unhealthy. I did start to eat less and I do have anxiety so idk if it has anything to do with it. I am trying not to think about having cancer or something because my clothes are looser than before and I still don’t understand how I lost that.

submitted by /u/anongirl360
[link] [comments]

from loseit - Lose the Fat https://ift.tt/jV7dXzG

about the lack of comments on your weight loss

a lot of people (myself included!) can't help but feel a little sad when no one in their lives brings up the weight they've lost. i think it's natural to want recognition and attention, but please try not to let it get you down! my own father didn't want to say anything even after i lost 80 pounds, and it wasn't until i brought it up myself that he was able to act SO excited, offer help, and cheer me on. he loves me. he noticed. he just wasn't sure if i wanted that commentary. i think a lot of people are scared to make comments on such personal things. it's honestly a good thing imo to not assume you can bring up a personal topic. of course there may be people who are jealous or critical as well, but the important people in you life will probably thrilled to discuss it and cheer you on! if you're looking for validation, i really do suggest bringing it up yourself first as permission for others to follow! i just casually said at dinner "so i've lost 80 pounds!" and they were ecstatic haha ❤️

submitted by /u/hairpindrops
[link] [comments]

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

19 Healthy Spring Salad Recipes

Spring has sprung! As the weather warms up and plenty of fresh produce comes into season, you might be looking for some tasty new recipes to use up your farmers market finds. Celebrate the season with these 19 healthy spring salad recipes that are perfect for a light and fresh meal!

1. Spring Quinoa Salad with Basil Vinaigrette >

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

Grain salads are a great way to get more fiber into your diet while trying something different from traditional lettuce-based options. Quinoa also happens to be a complete protein. It’s one of the few plant foods that contains all essential amino acids. In this particular recipe, it’s mixed with feta crumbles, walnuts and parsley, then dressed with a homemade basil vinaigrette. Get the full recipe for our Spring Quinoa Salad with Basil Vinaigrette here! >

2. Simple Spring Green Pasta Salad >

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

This pasta salad uses whole wheat pasta as its base and is mixed with fresh green peas, asparagus tips and watercress, a leafy green known to be rich in vitamin C. The dressing is light and lemony made from lemon zest, olive oil and black pepper. It’s all topped off with some shaved parmesan for a salty, flavorful bite. Check out the full Simple Spring Green Pasta Salad recipe here! >

3. Asparagus Caprese Salad >

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

This fun recipe takes a classic twist on a traditional Caprese salad by mixing in some hearty asparagus, which helps to make it more filling as a meal. Asparagus also happens to provide a wide variety of antioxidant nutrients and serves as a good source of fiber. In addition to asparagus, this recipe features cherry tomatoes, red onion, fresh basil and mozzarella cheese, all dressed in a homemade vinaigrette. You can find the full Asparagus Caprese Salad recipe right here! >

The Nutrisystem Spring Weight Loss Guide

4. Roasted Turnip Salad >

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

Turnips don’t always get the attention they deserve but these early spring root vegetables are packed in nutrients. They can actually be swapped with potatoes in a lot of recipes! But in this particular healthy spring salad recipe, we put them front and center as the base of a warm grain bowl that is also packed with leafy greens, creamy goat cheese and fiber-rich farro. All of these fresh ingredients are then dressed with lemon juice, olive oil and black pepper. Click here to score the full recipe for our Roasted Turnip Salad! >

5. Easy Radish Salad >

On Nutrisystem, Count As: 1 Vegetable (add 1 SmartCarb if you add a cup of watermelon)

Many people appreciate radishes for the zesty spice that they can add to a dish when eaten raw. In this particular spring salad recipe, they add some peppery flavor to some sliced cucumbers—both of which are then dressed in fresh lemon juice and topped with fresh dill. For a sweet and refreshing twist, we recommend mixing in some cubed watermelon. Get the full recipe for our Easy Radish Salad here! >

6. Grilled Asparagus Caesar Salad >

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

Caesar salads are a traditional favorite. In this spring salad recipe, we add a twist to a classic Caesar by making it with nutrient-rich asparagus instead of romaine. You’ll grill the asparagus until lightly charred and dress it in a Greek yogurt-based Caesar dressing. Of course, you’ll need the croutons and shredded parmesan cheese to top it all off in classic Caesar style. Check out the full Grilled Asparagus Caesar Salad recipe here! >

6 Reasons Why Spring is the Best Season for Healthy Weight Loss

7. Strawberry Avocado Chicken Salad >

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

When it comes to springtime fresh produce, strawberries are plentiful! In this customer-submitted recipe, you’ll fix sliced ripe strawberries with other wholesome ingredients like avocados and fresh spinach. Some grilled chicken breast adds lean protein while mozzarella cheese adds more flavor. This salad pairs well with a drizzling of Raspberry vinaigrette dressing. You can find the full Strawberry Avocado Chicken Salad recipe right here! >

8. Easy Chickpea Salad >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This simple spring salad recipe makes it easy to fill up on fiber and fresh veggies. Simply mix a can of rinsed and drained chickpeas with some diced celery and chopped red onion and bell pepper. Then add a mayonnaise-based dressing with some mustard for a tangy kick. It’s a healthy side dish or make it even more of a main course by topping with a lean protein like grilled chicken. Click here to score the full recipe for our Easy Chickpea Salad! >

9. Arugula Beet Salad with Orange Slices >

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

In this salad recipe, some unexpected flavors come together in a delightful way. Sliced beets, cucumbers, red onions and orange are mixed with arugula and dressed in a zesty vinaigrette made from orange juice, red wine vinegar, olive oil, honey and a pinch of salt. We not only love the flavor combination but also the way this recipe packs in so much good nutrition. Get the full recipe for our Arugula Beet Salad here! >

9 Kitchen Organization Ideas for Weight Loss

10. Blueberry Quinoa Salad >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Fresh blueberries are a springtime favorite and full of amazing antioxidant power. They also happen to be the star of this recipe which also features an unexpected mix of ingredients like quinoa, corn, arugula and goat cheese. It’s all dressed in a lemon vinaigrette that helps to balance out the flavors. Check out the full Blueberry Quinoa Salad recipe here! >

11. Farro Roasted Vegetable Salad >

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

Roasting veggies helps to bring out their depth of flavor by releasing their natural sugars. While roasted veggies can certainly be enjoyed plain, serving them as a medley in salad form can make an enjoyable and filling meal. This spring salad features roasted carrots, brussels sprouts and beets mixed with kale and farro. It’s dressed in a zesty vinaigrette for a dish that is full of flavor. You can find the full Farro Roasted Vegetable Salad recipe right here! >

12. Beetroot and Quinoa Superfood Salad >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 1 Extra

This healthy spring salad recipe brings together three superfood favorites: Beets, quinoa and kale. Mixed with some feta cheese crumbles and a lemony vinaigrette, it’s packed with flavor while also being incredibly healthy and filling. Satiety is important so that you aren’t tempted to snack later! Click here to score the full recipe for our Beetroot and Quinoa Superfood Salad! >

22 Easy and Healthy Spring Dessert Recipes

13. Strawberry Feta Spinach Salad >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 1 Extra

If you’ve ever had a spinach and strawberry salad, you know that the flavor combination just works. Of course, from an aesthetic standpoint, the bright redness of strawberries with the dark green shade of leafy spinach is a beautiful combination. This salad also features crumbled feta and a simple balsamic vinaigrette. Add some nuts for some extra crunch. Get the full recipe for our Strawberry Feta Spinach Salad here! >

14. Mediterranean Panzanella Salad >

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

Traditional Panzanella is a Tuscan chopped salad using soaked bread. While white bread is frequently used, we’ve made our version with healthy whole wheat pita bread. It also features delicious vegetables like chopped cucumbers, cherry tomatoes and artichoke hearts. Some shredded rotisserie chicken adds lean protein and makes this dish even more filling. Plus, it’s all dressed in a delicious homemade vinaigrette. Check out the full Mediterranean Panzanella Salad recipe here! >

15. Balsamic Beet and Goat Cheese Salad >

On Nutrisystem, Count As: 1 PowerFuel, 2 Extras and 4 Vegetables

Beets, fresh arugula and goat cheese crumbles come together in this simple-but-delicious salad that is coated in a homemade balsamic vinaigrette. Beets boast all kinds of health benefits, including being high in fiber and helping to promote the growth of good bacteria in the gut. While that should make you feel good about this dish, it also tastes totally amazing, too. You can find the full Balsamic Beet and Goat Cheese Salad recipe right here! >

8 Seasonal Spring Foods to Stock Up On

16. Roasted Spiralized Carrots >

On Nutrisystem, Count As: 1 Vegetable and 3 Extras

Veggie spirals continue to add flavor and interest to all types of salads. In this recipe, roasted carrots are in the spotlight and mixed with roasted pumpkin seeds and dates. It’s then topped with goat cheese for a great low-carb alternative to a pasta dish. Click here to score the full recipe for our Roasted Spiralized Carrots! >

17. Hawaiian Honey Ham and Quinoa Salad >

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

This recipe makes a full meal with sliced ham paired with pineapple and a side of quinoa salad that also ties-in plenty of pineapple flavor. It’s filling and delicious and makes a great choice for family dinner night. Plus, it’s just 367 calories per serving. Get the full recipe for our Hawaiian Honey Ham and Quinoa Salad here! >

18. Asian Cashew and Farro Salad >

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

This healthy spring salad recipe combines fiber-rich farro with a whole bunch of veggies, cashews and edamame. It’s packed with flavor and hearty goodness. The Asian-inspired dressing features tangy soy sauce, rice vinegar, sesame oil, olive oil and garlic powder. It adds just the right amount of tang to this crunchy salad. Check out the full Asian Cashew and Farro Salad recipe here! >

5 Spring Weight Loss Tips Guaranteed to Work

19. Filling Fennel Salad with Apples and Celery >

Filling Fennel Salad with Apples and Celery

On Nutrisystem, Count As: ¼ SmartCarb and ½ Vegetable

Fennel is a layered, bulbous vegetable that is packed with fiber. It is known for its mild licorice flavor and works well as the base of a salad. In this recipe, it pairs nicely with a sliced apple and celery—all drizzled in lemon juice, olive oil and some seasoning. A serving is just 78 calories, making it a nice side to any Nutrisystem meal. You can find the full Filling Fennel Salad recipe right here! >

Want to lose weight and get healthy this spring? Hit the reset button this season with Nutrisystem! Learn more about our easy and convenient meal plans >

The post 19 Healthy Spring Salad Recipes appeared first on The Leaf.

from The Leaf https://ift.tt/kvg4DQM

Is it possible to lose friends over weight loss or am I overthinking this and being egotistical? 😅

Hi,

I have been friends with, let’s call her H, for about two years. About a couple months ago we both discovered that we were trying to lose weight! It was exciting because it felt good to be able to discuss my weightloss, progress and goals with someone who could relate because they were on the same journey. I have been losing weight for about 8 months now and I am happy and ready to start maintaining and getting more toned by lifting weights and making more healthier changes to diets, by adding small micronutrients in.

I look different, I have changed and people have noticed my weightloss! I’ve received a couple "you look so skinny now" "you need to stop losing weight" "are you stressed?" I just laugh them off. I have been losing weight very slowly since July 2022 and have lost 15kgs since then! I was very careful to make it a slow process and honestly I mostly kept my progress and journey to myself, unless someone asked!

At some point I stopped speaking to H about my weightloss because she wasn’t achieving her goals or losing weight the way she wanted, I would give her advice on some of the things I was doing like intermittent fasting (I would have my last meal at 8pm and then only eat again at 8am) and taking walks and slowly cutting out sugar. However, H never progressed and would still eat mcdonald’s or invite me out to eat or eat like a whole box of 8 mini chocolate filled donuts that they sell at a grocery store close to our collage. I don’t judge other people’s food choices and decided it was none of my business. Sometimes H would ask me to go get donuts with her and I went, and we enjoyed them and spoke about how delicious they were!

There were times she would be happy because she lost weight and come tell me about it and then after that she would say that she gained weight again. The day I reached my goal weight, H made a comment and said "You’re looking so skinny now. How are you losing weight?" and again, I told her. Intermittent fasting. Walking. And I was slowly trying to cut out sugar unnecessary sugar. I began to notice that H would avoid me or wouldn’t speak to me unless I approached her first or when she wanted to go eat, etc. I thought this was weird but didn’t think too much in it because well, she was my friend.

About two weeks after that my other friend, we will call her T, invited me to a dinner at a restaurant. Including H and T’s best friend from her home country, Let’s call her O. I was a bit late for the dinner but informed them before hand that I would be a bit late. H never responded to any of my messages but I didn’t ponder on it. There was a long line and even when I got there we still waited about 40 minutes in the line. Nonetheless, I apologized for being late. H never spoke to me or acknowledged my existence. She only spoke to the other two that were there. It made me feel really sad and I wanted to leave but I thought I was overthinking it.

H, T and O speak the same language. The whole evening H would only speak in her mother tongue and of course I could never join in the conversation because I did not understand. Bare in mind she still had not acknowledged my existence. There would be times T and O would speak to me and ask if I was okay and so on. I answered with "Yeah, I’m just a bit tired, I had a long day" because I was feeling a bit insecure and left out. I almost cried at the dinner table, it wasn’t a nice feeling but I stayed and had dinner with them. I paid for my share and left immediately after and said bye. H never spoke to me the whole night.

The next week at college, H continued to ignore me. So I didn’t initiate any contact with her and still haven’t. I know I was late for the dinner but I don’t think that I was late enough to warrant getting the silent treatment so it makes me wonder if it’s because I’ve been losing weight. I know it sounds so silly but I haven’t done anything to H. I’ve tried to rack my brain and think of if I might of offended her in some way. I haven’t. I’ve been a good friend. My friendships are important to me and I do my best to make sure I treat my friends with kindness so I’m a bit stunned and hurt by her behavior.

H did this to two other friends of ours, let’s call them P and M, she just simply stopped speaking to them. She said P always acts like everything is a competition and she feels that P likes to compare herself to H. P is literally one of the kindest person I’ve ever met. She’s a sweetheart so I was confused about her saying P makes everything a competition. I mean he’s P and H get similar grades a lot but I think P is more skilled and really good and professional with her work. I’m not sure why she stopped speaking to M but she was never really close with M anyways.

So now it makes me wonder if she might feel like her and I are in competition and that’s why she doesn’t want to speak to me anymore?…

submitted by /u/Ok-Plate92069
[link] [comments]

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

I realize I have a weight loss pattern that slows progress, so now hopefully I can break it

The pattern essentially goes, I reach the lowest weight I’ve been in a long time, then over the next few days, I become less disciplined because I’m giddy about that new number, then I gain back like 5 lbs, then I have a crisis moment where I give myself a pep talk and redouble my efforts to get down to my next weight loss goal. Pretty much every 5 lbs down has gone like this. Idk how I haven’t recognized this pattern before, but I can look back at all my progress and see the trend. Clearly one of my next goals is going to have to be to manage my response when I have “success” so I don’t give up the progress I’ve made. Any tips or advice on that are welcome!

submitted by /u/subtlebulk
[link] [comments]

from loseit - Lose the Fat https://ift.tt/8SdiBft

Thursday, March 30, 2023

SV and NSV: weight loss and calisthenics

29M SW:310 CW:275 TW: 210ish

So my big goals are to get to a healthy weight and do strength training for fitness/strength/being sexy reasons

I picked calisthenics over the gym for a few reasons, gyms are expensive, I take care of young kids so working out at home has been a godsend, and because I was ALWAYS in the overweight/obese category my entire life so the idea of doing fancy calisthenics tricks (muscle ups, handstand push-ups, and planche) is something I want to achieve because I could never even entertain the thought of doing anything close to those my entire life, so naturally my fitness goals involve doing them all!

Between regular exercise, being in a calorie deficit and dropping almost 40 pounds, I'm making crazy good progress and my body is getting all muscley to show it!

I'm making this post because in the last two weeks it really started to show! I set personal records in 5 different exercises I'm doing with today's workout! My wife is making flirty comments about my physique! And I have so much more energy it's crazy!

I'm just super proud of myself, every week that passes I'm closer to my little goals (my pull-up muscles get stronger and the total weight I pull-up is getting less), and with enough little goals I'm closer to achieving my big goal (my target weight and vague "I wanna be sexy" goal)

Also I'm studying to get my early childhood educator certificate, so having endurance and strength to chase around playing with young kids has already proven crazy useful, and one day I'll love showing off crazy tricks

submitted by /u/Dazzling_Rhubarb
[link] [comments]

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

I’m F20, 5’6” and now weigh 185 pounds. Is it healthy to weigh anything under 150?

I’ve went on a serious weight loss journey about twice now. First time i went from 212-185, trying again and I went from 205-185. I’m doing a combination of keto, fasting, cardio and weightlifting. My whole life i always felt like i was “built bigger” than everyone else. Especially since I have a broad back and as I gained weight most of it went there. So my current goal is to weigh 150 pounds and have 20% body fat. So far I’m well on my way and have had amazing progress. But i’m wondering if it’s healthy for me to weigh anything majorly under 150 pounds. My goal weight used to be about 120, but i’ve given up on that dream long ago to be more realistic. What’s the least i can weigh while still being healthy? i don’t want an eating disorder or something.

submitted by /u/TrowAwaey242
[link] [comments]

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

Potatoes a cheat code?

Diligently weighed everything/ counted calories last year and lost 20-30 pounds. But I almost always felt hungry. Recently started to lose again and was back to always feeling hungry. Yesterday I read that a potato scores ridiculously high on the satiety index, higher than anything else I believe(?). Just weighed one that came out to 212 calories, popped it in the air fryer for 30 minutes and had it with dinner. I don’t just feel satiated, I feel full. Like the kind of fullness that comes from overeating, but I’m sitting at my calorie goal for the day. It almost feels too good to be true. This is my first day incorporating these things but does anybody on here have potatoes as a staple of their weight loss diet?

submitted by /u/JustinR8
[link] [comments]

from loseit - Lose the Fat https://ift.tt/ZJF3r6q

How to Spring Clean Your Way to Weight Loss

You may not have crossed the line between “creeping clutter” and “hoarding.” However, organization expert Peter Walsh cites an Ohio State University study in his recent book, Lose the Clutter, Lose the Weight. The study found that hoarders were three times as likely to be overweight as were their family members.

Hoarding is clutter to the nth degree. What the two have in common: Stress. Studies have found that clutter can lead to stress and stress to weight gain. The premise of Walsh’s book is, of course, that removing stressful clutter may be just the motivation you need to also drop some pounds. At the very least, you might be better able to lay your hands on your workout gear.

You can gauge how serious your clutter problem is by answering the 21 questions on the Institute for Challenging Disorganization’s “Are You Chronically Disorganized?” fact sheet.

Meanwhile, here are six spring cleaning strategies that may help you:

1. Make a Deal with Yourself

One bag a week. That’s all. Fill a trash bag with items from your home that you can donate or leave at the curb for the sanitation crew. It’s a small step, but it will add up to 52 bags a year.

2. Check Your Closet for Forgotten Clothes

That blouse you keep passing over, the pants that are too small or too big, the sweater the moths like better than you do. Keep only the clothes you like, that fit, and that you wear. Donate the rest or try selling them online!

Starting a Healthy Lifestyle? Why You Need to Clean Your Fridge First

3. Forget the Yard Sale

Be honest. If you know you’ll never get it organized, you’re just delaying the inevitable—and storing all those saleable items in your house instead of getting them out. You can try selling individual items online to speed up the process or pass them on to family members or a charity.

4. Rid Yourself of Temptations

Do you have an ice cream maker, deep fryer or bread machine stashed somewhere? Somewhere, someone who isn’t trying to lose weight and get healthy could use it. You don’t need it anymore. Especially with such amazing alternatives like Nutrisystem’s Chocolate Brownie Sundae or The Leaf’s recipe for Air Fryer Mozzarella Sticks.

5. Give Everything a “Toss By” Date

If you have a hard time giving anything up, pack it in a box and mark a date three months, six months or a year away. When it comes due, if you haven’t opened the box to take something out, dispose of it.

6. Drowning in Paper?

Buy a cork board or a roll of cork that you can cut to fit. Stick all the papers that are piling up on counters and other flat surfaces to the board. Once a week, clean off anything that’s out of date.

How to Really Clean Your Refrigerator

The post How to Spring Clean Your Way to Weight Loss appeared first on The Leaf.

from The Leaf https://ift.tt/mcdIV8r

Stuck in a plateau for 2+ years

Hi everyone! I am a 28 y/o female, 173 lbs currently (used to be 210+ lbs when I started weight loss in 2020), 5'3 and I have been stuck in a plateau ever since. At one point I had gone down to 160 lbs.

I lost most of my weight by portioning food (not even counting calories all the time), and aiming to walk 10k steps a day. That was literally it. I feel like I saw progress very quick. A year into that, I started doing OrangeTheory and that's the first time all my progress stopped. I attributed it to the fact that maybe it just wasn't for me. I then hired a person trainer that I have been with since June of 2022. I have gained weight instead of losing, and in terms of body comp, my legs look a little bit more defined but that's literally it, no changes otherwise. I haven't budged a pound and it has been so extremely disheartening. I thought I had a hormonal imbalance, or that HIIT was causing too much cortisol and it just wasn't for me etc. but even alternatives to those don't seem to work.

Now, for the past two weeks, I have been intermittent fasting, not on purpose but because it's Ramadan. I am eating 1300-1500 calories and working out twice a day for 45 minutes each (one low intensity strength training workout when I am fasting and then post workout incline walk for 45 min to an hour). I don't usually like to weigh myself, but today something possessed me to and I have gained 2 more lbs. Nothing makes sense anymore and I am tired of being stuck in this cycle constantly trying different things and hoping for different results only to have lost more and more confidence in myself. It is deeply impacting my mental health and I struggle to accept myself as is because I know my actual potential. My mind is consumed by these thoughts 24/7 and I am only ever spiraling inside. Any advice on how to get out of this rut or how to lose weight would be much appreciated. This girl is beyond tired.

submitted by /u/Responsible_Pace_463
[link] [comments]

from loseit - Lose the Fat https://ift.tt/oL2vTM3

Wednesday, March 29, 2023

Walking my dog also means weight loss?

Hi everyone!! Quick question for the group. Now that winter is wrapping up my recently adopted dog and I are consistently getting into a walking schedule which feels great to be outside and getting some exercise. I have always struggled with my weight and am trying to get exercise in ways I enjoy vs ways I dread, hence walking with my pup! I am trying to figure out how walking will impact my appearance to help my motivation.

Curious if anyone has any idea on how much weight I could potentially lose and/or muscle toning by walking 10k steps aka 5 miles 3-4x a week. And the timeline for results loosely (I know everyone’s different). I do live in a city but there’s tons of hills I purposely go up.

I am 5’6” female 24 and 160 lbs. My eating habits are a work in progress, I see a neutirtionist. I don’t over or under eat but I could use more veggies and protein in my diet haha. Not sure if that’s relevant here

Really appreciate any thoughts! Again just trying to help myself stay motivated.

submitted by /u/Valuable-Key7063
[link] [comments]

from loseit - Lose the Fat https://ift.tt/DPA4NEs

Confused About Eating More with Exercise

Hello! Quick thank you to everyone on this sub. I’m normally a lurker but you all inspire and encourage me to keep trying every day 🙌

I’m wondering how strict I need to be with my caloric deficit when I exercise.

Stats: I use the loseit app, and I’m a 5’4” F currently at 198 lbs. my starting weight for this weight loss journey was 204 4 weeks ago. (Onederland, woohoo!) I set my activity level as sedentary, because I typically am, and for me it’s easier to restrict calories than to exercise. So my daily caloric budget for my deficit is 1,353 on weekdays, and about 1,650 on weekends.

I have actually been surprising myself and going for vigorous walks on the treadmill 2-3x a week, and I want to do more.

The problem is my exercise gives me sometimes 400-500 extra calories to eat on days I exercise, and that just feels crazy! I know the amount is way over estimated, but should I be ignoring it completely? Should I eat an additional 100-200 calories on days I have a good cardio workout, our should I strictly stick to the base 1,353?

OR, because I’m actually not being “sedentary” should I adjust my information in the app?

I have been eating more on days I exercise, and I’ve still lost the 6 lbs, so it must be working. I just see a lot of conflicting information and want to do the right thing.

submitted by /u/sls89
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3kIY5QG

30 Day Accountability Challenge - April Sign Ups!

Hello lose it folks! It’s almost April! That means a new daily accountability challenge thread!

For the newbies to the sub reddit, please start here, so much good info!

https://www.reddit.com/r/loseit/wiki/quick_start_guide

https://www.reddit.com/r/loseit/wiki/faq

And hey, maybe it’s not a bad idea to review them regardless of where you are in your journey.

Let’s get down to the business, shall we?

This is the sign-up post to outline your goals. Please don’t limit yourself to weight loss or health goals, we’d love to hear about your reading list, chores, whatever you want to do in the month ahead.

There will be a daily update post for you to post how your day went, you can use whichever daily post fits your time zone if that’s an issue too. Don’t feel bad for missing a day here & there, this post is to help you feel supported however often you would like to check in.

At the end of the month, there is a wrap up post to reflect on the progress you made or didn’t make & what you learned. Learning is progress, don’t forget that!

We try to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives. So be kind, interact if you like & hopefully you feel supported and cared for. Leading by example, here I go!

Log before I eat everything:

1800 – 2000 calories a day:

Exercise five days a week: I want to get back into the habit of a walk & an on purpose workout. I got new fitness gear for the holidays & I want to use what I already have to make 2023 me a stronger version of me! I want to do yoga twice a week & use the new gloves & impact pads I got twice a week.

Journal for two minutes before playing my Switch: A sneaky way to ensure at least two minutes of journaling most days. X/X days.

Engage with the lose it folks: For example: Today I read some of the top posts & chatted up a couple of you in the comments.

Today's gratitude list: Today, I'm grateful for

Random self-care action I want to conquer today:

Now, onto the fun part. What are your goals for the month ahead? What do you want to learn & enjoy in April?

submitted by /u/Mountainlioness404d
[link] [comments]

from loseit - Lose the Fat https://ift.tt/TMRid6D

What are your thoughts?

Background: I have been a long time lurker on this subreddit however for some reason I felt best not to make any posts, I felt and still feel as if it would affect my progress…. weird.

I have been on a weight loss journey for more than 2 years, started around 15/16 of which im now 18. I basically lost a little fell of track and I rinsed and repeated. At 15 years old I weighed around 132kg and got to my all time lowest of 119.5kg in about 5 months. However I did what I always did and gained all the weight back.. well most of it I went back to 129.8kg in around 5 months. I continued dieting, however with much smaller progress.

This year on the 3rd January I weighed 125kg, I once again continued my weight loss journey, however something felt different, as if I couldn’t give up. As of the 22nd March I had got my weight down to 116.4kg, what an amazing feeling, honestly. There have been some tough times and weeks when I had fallen off, but I kept to it.

Now the reason for this post is that I’m starting to feel lost. I’m currently fasting as I’m a Muslim and it’s Ramadan, however for the past week my weight has fluctuated, with it usually going down to another all time low, however that doesn’t seem to be happening this time. On the 24th I weighed 117.2kg, on the 25th I weighed 116.9kg, on the 27th I weighed 116.7kg, on the 28th I weighed 117.5kg and today, the 29th I weighed 117.2kg. Now this kind of happens to me often, however it usually happens for a day or two and I drop to a new low, this doesn’t seem to be the case. I don’t know what the issue may be, I have been thinking I’m overeating, however I pretty sure I’m not. My calorie goal is 1,500, my adjusted TDEE at 117kg is 2,600, so even if I have over eaten by 200 or 300 calories it certainly wouldn’t make me gain weight, especially that I’m active most days of which I walk around 10,000 - 15,000 steps, of which i don’t eat those calories back.

As previously mentioned I’m confused, and don’t know what I may be doing wrong, especially that I don’t want to fall off again and actually want to make a change.

I apologise for the long read, wanted to give some background information. Any and all advice is appreciated.

submitted by /u/CasperDaCat
[link] [comments]

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

Artificial sweetners

I gave up my beloved regular Coke ages ago, now I have just one mini Coke Zero or Sprite Zero a day. I drink about a gallon of water throughout the day, however - I use Kroger brand orange flavored water enhancer in my water. All my water. So I’m drinking it all. day. long. Calorie friendly, but It’s sweetened with sucralose. Even though it’s calorie free, could this be inhibiting my weight loss? Today is my second day without it, so time will tell, but what has your experience been?

submitted by /u/slimrose9376
[link] [comments]

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

Postpartum Weight Loss!

Hi all! For background, I’m 27F, 5’2”, weighing in at 154lb after having my second baby.

Before I got pregnant with my first in 2021, I was 136lb and did lots of yoga/Pilates and walking. I’m very active still, with a 20 month old and a newborn but in a less official way, I suppose!

I’m healed from labour now, had my postpartum check with my doctor, and I’m ready to get rid of the excess 18lb, maybe 20lb, so I can feel good again. I’m so happy and grateful to my body for helping me grow two healthy babies but I need to fit into my clothes again so I can feel more like me.

I’m doing CICO and toying with the idea of IF - anyone else on a similar journey?

submitted by /u/idkwhatever2345
[link] [comments]

from loseit - Lose the Fat https://ift.tt/mpG1b6x

Am I obese?

Some context: I used to be very obese and my highest weight was 108kg a few years ago. I am on my weight loss journey, at 71kg bodyweight now and my current proportions are 37-32-40. Am I really obese? Is the calculator right? Asking because I read that body fat calculator is a much better indicator of body fat than BMI or even the weighing scale. It was quite a bummer seeing that since I've been working pretty hard to lose that fat. I've been eating in moderation and I workout like 3 or 4 times a week, focusing on strength training. Edit : I'm 5'6 and a female

submitted by /u/BigButterscotch1431
[link] [comments]

from loseit - Lose the Fat https://ift.tt/XRtrN6p

Down 10KG as of today!

Just wanted to share a short term goal I've been thinking about since I started trying to lose weight!

I started intermittently fasting by accident mid-January. I work from home, so I go for my lunch break as late as possible to reduce the amount of time I have to work after lunch, and I don't have breakfast. I try to walk a couple of miles on my lunch break, before eating anything. I watched this video about dopamine detox, which I tried to apply to my weight loss - Rather than just eating, I try to do activities which release dopamine while I'm hungry, such as going for a walk, so my body/brain adjusts to not mind being hungry. I don't know if it's actually doing anything - but I'll take a placebo.

I didn't start weighing myself regularly until the end of February, but I weighed 114.4kg at some point in January. I was probably heavier than that at some point, but I wasn't checking.

I think I've found it easier than most because I'm a very habitual person. I aim for 1000-1500 calories a day, just depends how hungry I am. Some days I've had as little as 800 with no discomfort.

I signed up for a fitness center this month, which is a 15 minute cycle away. I've been doing bouldering 2-3 times a week. I've also done two gym classes, but they wreck my legs to the point that I can't go climbing for 2 days without feeling like I'm going to hurt myself, so I'm going to be doing those every Monday after work, and climb twice later in the week.

submitted by /u/BEER_IN_CEREAL
[link] [comments]

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

losing motivation :(

hi all! i’m a 21f and i’m starting to lose motivation and am in need of hard truth, encouragement, advice, or really anything at this point.

i’ve always struggled with my body image and it’s taking a toll on me. i got up to 212 pounds (bad college semester, relationship ending, just general bad stuff in my life) by stress and comfort eating. i didn’t fit any of my clothes and i was tired of being out of breath and wanted to be a strong and healthy lady. i joined a gym in august and have been at the gym since then.

i’ve lost 12 pounds. i see all these people that have lost upwards of 60 pounds and i’m pretty convinced it has to be my diet. i was wondering if you guys have any tips for someone who can do and loves the working out part of weight loss but struggles so badly with diet. i know diet is like 70% of it and it’s so upsetting knowing i could have lost serious weight if i had been more serious with that side of things.

i really appreciate any response! i was beating myself up today and thought i should ask for some guidance. if it helps, i kept a food log diary for two weeks and i’m happy to share it if need be :)

submitted by /u/t0phsmang0
[link] [comments]

from loseit - Lose the Fat https://ift.tt/AF8G5gK

Tuesday, March 28, 2023

I'm so excited, I've never felt this Before

I am so proud of myself! My weight has fluctuated my whole life, and the only time I was at a healthy weight was because of dr*gs and an ED. I have never lost weight the "correct"/healthy way, but I have finally found something that works. My cardiologist prescribed me an exercise regimen not with the purpose of weight loss, but to strengthen my body and heart so that it functions as best as it can with my heart condition...there's very little pressure on me with this premise, imo.

It's been two weeks and I feel so good. I've been sleeping better, I haven't been binge eating or restricting, my head feels much more clear, and all grogginess is gone. I haven't been thinking about my weight since I've started, but this morning I weighed myself and it turns out that I've lost 6 pounds! It's so small but it means so much to me. I have support in my life, though I don't feel like the people I've told truly understood where I was coming from, so I wanted to share with y'all!

submitted by /u/Cleo-Bittercup
[link] [comments]

from loseit - Lose the Fat https://ift.tt/DgSa6dP

How do you manage during super busy periods?

I started my weight loss journey around 17-18 days ago . Everything's been good for the first two weeks , i was tracking my calories and macros , hitting the gym and walking 10k steps each day . But for past three to four days i have been super busy as work , pulling over 12hrs , missed gym , max 4k steps a day and ordering food almost always.

I am sure i am not the first person to come across this situation. So how do you folks manage when things get really stressful.

submitted by /u/Abhishek0023c
[link] [comments]

from loseit - Lose the Fat https://ift.tt/R7ZDaUS

Am I underestimating my activity level?

Female, 28, 167cm. SW: 147 CW: 135 GW: Whatever

Using the above stats I worked out that my TDEE is about 1850 cals per day, so I cut to about 1300 - 1400 per day with a goal to lose 1lb a week for 10 weeks. In 7 weeks I have dropped 12lb, so about 1.7lb a week. This seems very fast for someone my size.

I feel like I'm "lightly active" as I have a sedentary office job. However, I walk at least 30 minutes across hills each day during the week and about 2 hours at the weekend (dog owner), I run about 5k twice a week, and a do an hour of pilates once a week.

Is this enough to account for the extra weight loss, or must I just be under eating/losing water weight? I know you can't "outrun the fork" so I didn't think my exercise would factor in much.

submitted by /u/Emaphine12
[link] [comments]

from loseit - Lose the Fat https://ift.tt/qvYkZ47

Sick of yoyo-ing

Ok, Ive been lurking here a bit cause im usually pretty shy about posting but, its now gotten to the point where I really want/need to do something about my weight and Idk where to start so, hoping to get some advice?

Currently I weight 169Kg (372lbs for Americans) and whilst ive tried things in the past (fasting, weight loss shakes, calorie counting, trainer, dietitian) ot usually seems to devolve into a bit of a yo-yo dieting which im getting pretty sick of doing and having so real impact or change on my situation. I'll be homest that I havent been exercising for a bit due to life circumstances but, im trying to get back to walking everyday (which I use to do but, still didnt feel like much change occured)

Idk if keeping a sugar/food diary should be where I start? Or do I go back to calorie counting? I know the principles (cal in/out etc) but, I dont feel like im actually eating all that unhealthy other then maybe soda/alcohol? So, that feels like what I should address first but, it seems like its too small a change to have caused me to be where I am.

I also dont know how to maintain motivation and drive to keep going for extended periods of time? Like, I want to weigh under 120kg so, thats nearly 50kg and Idk how long itll take to lose that. And whilst I know the promose of better health should be a good motivator, ive been spoiled by the internet and the whole 'instant results'.type shit (not just with weightloss too).

So, tl;dr, what do I change and how do I keep myswlf on track?

Thank you ❤️

submitted by /u/Sgt_Peppers_A2
[link] [comments]

from loseit - Lose the Fat https://ift.tt/A7gwIfk

Monday, March 27, 2023

Weight loss update

Hello all, I am a girl who is very insecure about my body. Starting in November, I have lost about 30 pounds. 220 pounds to 190 (and maybe even lower now.) Today has not been a good day when it comes to eating. Tomorrow will be better though. My mental health has honestly made it a struggle to do exercise, so it’s hard and I rarely do, but I figure some movement is better than no movement so I try even if it’s very little. I have not noticed any changes in my body but this weekend my mom asked me if My pants are becoming bigger and it looks like I’m getting smaller.

I hope now that it is spring the weather clears up and I can exercise outside more, and when I get a job that means I can walk more afterwards. Thank you for reading, I’m quite proud of my progress even though it is tough and I do have bad days like today, every day is a chance for me to be better.

submitted by /u/EmotionalDig2745
[link] [comments]

from loseit - Lose the Fat https://ift.tt/msR1lQk

Lost some weight (13 pounds) for the first time in my life - these are the things that helped me the most.

Don't overcomplicate things, just be consistent.

I combine very low-carb/keto (I eat bananas/apples daily and rice/potatoes once a week) and intermittent fasting (mostly 16:8, sometimes 18:6) with increased physical activity (8k or more steps, strength exercises at home when my energy levels allow) - and that's it.

Being simple and consistent is a winning combo, far more important than coming up with an elaborate meal plan, at least at the beginning of your weight loss journey when you still have plenty of weight to lose.

Know yourself and be honest about what works for you.

I've tried calorie counting, and it made me obsessive and miserable. "Everything in moderation" is for people who have impulse control, so... not for me. Cheat days scare the sh*t out of me because they always turn into binge sessions, cheat weeks, and failed diets.

So, I just won't do that anymore, or at least not until my mental state and relationship with food improve. It may work for other people, but NOT for me. I feel good with a strict regimen knowing that I did everything by the book. It gives me peace, confidence, and results.

Improve your overall health and routine.

In addition to the diet changes and being more active, I stick to Huberman's advice and have a good sleeping schedule, followed by sunlight exposure. Sun makes me feel wonderful!

When I don't do my tasks on time, I get vicious panic attacks - so completing them comes before anything else. Otherwise, I lose my mind and spiral. Procrastination is my biggest enemy.

I take my medications regularly, and engage in positive self talk filled with gentleness, praise, and encouragement. It only felt forced in the beginning, now it helps me get through days. I battle cravings every day, it still doesn't get any easier, and manage to stay on course by "debating" with myself.

Adapt your surroundings.

I eliminated triggering foods from my house, and bf keeps his sweets and snacks in his home office (my dignity would never allow me to rummage through his stuff lol).

Wherever I go, I keep a big handful of tasty mixed nuts in my bag to keep me busy until I get home and fix myself something to eat.

When ordering, I stick to meats, cheeses, fish, veggies, and salads. I specifically ask people not to serve breads, buns, potatoes, etc with my orders. I found that 99% of the restaurants have perfectly good keto options.

Most importantly: I ALWAYS have appropriate food ready to eat without cooking! Nuts, fruit, avocados, cheese, deli meat, canned fish, or yesterday's lunch to reheat.

As far as intermittent fasting goes, I set it up so I spend most of the fasting time sleeping.

(I) don't do replacements.

Let's be real, nothing can replace sugar and carbs, so I gave up pretending replacements work. Cauliflower rice is DISGUSTING, don't @ me! There's one decent keto bread with almond flour I occasionally make (less than I would want to, food prices are killing me), and that's it.

If they help you, good for you! I'd rather sit it out until I can comfortably enjoy pasta and pizza in moderation, on special occasions.

(I feel I should share that I have Hashimoto, PCOS, and pre-diabetis, all diagnosed and medicated.)

That's about it! It's all very simple and non-impressive, but I'm so happy about what I've accomplished in only a month by being consistent. I can't wait to see what future holds for me in terms of weightloss and there's no way I'm giving up this time! I wish all of you the best of luck and health. <3

submitted by /u/Relative-Yak-2726
[link] [comments]

from loseit - Lose the Fat https://ift.tt/A3vMo6Z

a doctor asked me if I had had bariatric surgery

I consult myself with a doctor (urologist) for a checkup, I've been going there monthly for at least 3 months,

he was examining me and looked at my belly and asked if I had had gastric surgery I opened a smile and said no

I was morbidly obese so I'm used to people praising my weight loss

but this time it was different I was so emotional that I almost cried inside the doctor's office

I think the fact that he is a doctor and examines me monthly and asks if I had had gastric surgery made this all special, I literally almost cried, that was the best compliment I have received since June 2022 when I started eating in a healthy way

submitted by /u/Dabmspcpape
[link] [comments]

from loseit - Lose the Fat https://ift.tt/y21T4BJ

Sunday, March 26, 2023

Vitamin/Supplement Suggestions?

Hi everyone! I'm 21F. 5'7". My starting weight in November was 208.6 lbs. I'm now 190.2 lbs! I've been taking the same things since November. Daily multivamin, Turmeric, daily probiotic, and unrelated but collagen too. I do on average about 3 miles a day on my treadmill and then do a variety of weight workouts after. I don't eat much protein tbh though I know I should (eggs and greek yogurt mostly my source of protein at the moment). Other than that I feel like my diet is solid.

Any recommendations for anything else I should be taking to help my health and weight loss journey?

TYIA!! 😊

submitted by /u/ReplacementMinute154
[link] [comments]

from loseit - Lose the Fat https://ift.tt/j6OXiRV

Day 75 of Fitness Journey

Hey Everyone.

I am currently on day 75 of my weight loss journey and have officially lost 29.5 pounds! I am very happy and proud of myself because it is a huge accomplishment and something I have let fall through the cracks for several years. However, I have yet to notice a big difference in my appearance. My siblings and parents have obviously mentioned that I look slimmer, stronger and have been encouraging but I feel like thats something they need to say. Obviously I feel healthier and better overall which is the main thing, but physically speaking I am still waiting!

Is there a threshold of a certain amount of weight until it becomes noticeable?

It hasn't discouraged me, but it is something I am intrigued in!

If anybody has any advice I am all ears!

*Gym 5 days a week, Hockey 1 Day, 1 Day Rest/Recover -

Mid twenties, Male, 5'9, 299LBS down to 270LBS, ---- Next Goal is Road to 240LBS

Thank You Everyone :)

submitted by /u/Buckk1996
[link] [comments]

from loseit - Lose the Fat https://ift.tt/e3MkBSN

A little more than halfway to closing all Apple rings for 30 days consecutively.

I’ve been doing keto and 20:4 intermittent fasting since January. As I’ve dropped weight, I’ve been feeling better and have more energy. I decided earlier this month (for reasons I can’t even recall), that I wanted to start closing all of my rings for a month. I got sick from allergies late last week and felt like absolute crap, but still managed to drag myself to the gym to close my exercise ring, even last night when I felt super miserable, I pulled myself through 45 minutes of hell.

Again, I’m not an active person, but the drive to not give up half way through has been nice and I’ve felt better in the process. Although I can’t really tell a major difference in the scale since keto and IF are pretty friendly when it comes to weight loss, I do notice my clothing fitting much better which is great.

I don’t talk to people about my diet or exercise because I hate when people do it to me, so just wanted to share with folks on their own journeys who don’t mind hearing about it.

Rings

submitted by /u/Throwaway_acct_33
[link] [comments]

from loseit - Lose the Fat https://ift.tt/ub3e9JS

Feeling Hopeless

I'm 33 years old, currently 250, 5'4.

My dietitian put me on a 1200 cal, 90g protein, 90g or under carb diet.

This feels so unsustainable. I've been on this plan almost a month. Before I started, I was overeating and always hungry. Now I'm eating this diet and I'm still hungry all the time. I'm hitting my protein and then some most days. Carbs I've been doing well but on the weekends, I tend to do very badly since I'll eat out on Friday and I'll want my favorite foods.

I'm so depressed on this plan. I just feel deprived of the things I love. I have food intolerances due to gallbladder issues so that's also making this hard. I just don't know if this plan is right for me or if I'm not giving it enough time?

I've lost 3 or 4 pounds since I started. Which I don't count as real weight loss because one heavy day for me will send me right back up there so it's like no progress is being made.

It doesn't help that my bf is doing this along with me but his BMR and calories are different, since he's taller and he doesn't have the carb restriction. But he's lost like 10 pounds and he pretty much still gets to eat whatever he wants.

It all just feels hopeless. I have anxiety and depression, so this food restriction is not helping me. Most days I don't even want to eat but I'm just so hungry that I have to. I just feel like I don't know what to do. I'm so unhappy.

submitted by /u/skwmfiv
[link] [comments]

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

Bout 30lbs overweight and got hit on today.

I have a couple progress pics on an older account of mine that showed a weight loss of up to 30lbs. I was doing 1200cals and exercising regularly on top of a very busy job. Needless to say I gained it all back and THEN some. I decided to wait and take things slow until my efforts were out of self love rather than self hatred. I’m not currently counting calories as it gives me anxiety and I am enjoying myself while trying to be mindful, but I did jsut recently get back into the gym because it makes me feel good and I may as well work on body comp even though I’m not actively “cutting”

I’m 153 lbs, 5’0 . About 32%bf. I got hit on twice today by some very sweet men. It made me feel really good because a lot of the women at the gym are very fit and super pretty. I know my newfound confidence makes me look better, but it was surprising.

I also know that men are typically more comfortable approaching women they’re not as attracted to, but it still felt so cool and I was very confident the whole time and it got me through the rest of my workouts.

If I’m considered cute now, then there’s no “rush” to get to 110lbs. I can enjoy the process knowing I’m just as worthy and beautiful - and so can you! Your worth is the same whether you’re 400lbs or 95lbs. The moment you realize this, the moment this journey will be less anxious and more enjoyable/sustainable

submitted by /u/LoveMeAlyBee
[link] [comments]

from loseit - Lose the Fat https://ift.tt/eDjOq4L

Progress, being 50+, and "everything all at once"

This is sort of a self-introduction and progress post, but I thought I would share an experience. In general, I think the advice to make small, gradual changes is good. I approve of it in principle, even though I haven’t been able to build up from these changes successfully in the past. But that is not what happened this time. I didn’t really choose my approach, rather I was somewhat driven to it…but, it’s working.

How it started:

At the end of 2022, I was having a combination depressive episode and midlife crisis moment that was only exacerbated by the bacchanalia and enforced gaiety of the holidays. In an effort to climb out, give myself a project or two, and turn crisis into opportunity, I decided to try out a few simultaneous changes to my diet and lifestyle, figuring that if even some portion of them stuck it would be an improvement. On December 31, I did the following:

I stopped eating meat. I do still eat fish, but with a bias toward small fish (sardines above all, but also anchovies, mackerel, herring, etc.) and shellfish (clams, oysters, shrimp, crab, squid). I also still consume eggs and milk products. So pesco-ovo-lacto, but I have shifted to basing a lot of my meals around legumes and soy (tofu, tempeh). This was not primarily about weight loss or even health, but it has made me think about what I cook and eat.
I stopped drinking alcohol. This, also, was not primarily about weight loss. I needed to start by determining how problematic my relationship to alcohol was.
Then I figured that I may as well try to lose weight too. I eyeballed down my portion sizes, tried to eliminate junk food snacking, and aimed for protein and fiber at every meal while curtailing starches and sugar.
I had never stopped going to the gym entirely. I’ve been going to gyms, off and on, for weights and/or cardio, since my teens. But my last real moment of high gym effort was 7-8 years ago, in my mid-40s, and it was eventually slowed by a shoulder injury and unrelated hospitalization. By late 2022 I was going 2-3 days a week, more or less just for cardio. This was certainly a good thing. But starting with the new year, I’ve been trying to increase my intensity, and on an ideal week now aim to go 5 days/week for strength and hypertrophy-oriented resistance work, with the standard goal of trying to maintain musculature while in deficit, along with 20-30 minutes of cardio in which I mostly try to get my heart rate up for a decent interval or two. On days 6-7, I usually get some walking in.
I tried to start walking more in everyday life – notably, to/from work, which is about 1.5 miles away.

To be honest, I haven’t been counting calories or measuring portions closely. Since my old, bad diet had kept me hovering at 230+/-5 lbs. for a few years, I just figured that the new, improved version would be enough to kick me into deficit, and it has been. I mean, for starters, I was probably drinking 3-400 calories in alcohol per day; that’s 3/4 of a pound per week with no other changes. But I probably should get a bit more precise in the future.

How it’s going:

Not bad, over all. I probably came in a bit hot. I track my daily weight, a seven-day change, and then a trailing week’s average of seven-day changes, and for a bit in January that average seven-day loss was over four pounds/week. OK, water weight. But my February average was three pounds/week, and by that point I think any water weight effect should have disappeared. I’ve tried consciously to eat a bit more to bend that down to two pounds/week or less, and that mostly has worked in March. But my energy is up, so I think I escaped unscathed. My face is narrower, my waist has dropped from a tight 36 to a loose 34, and a 43 jacket that I couldn’t button three months ago is loose around the middle. The 46 is now a tent. My acid reflux has disappeared.

Beyond a planned “cheat day” on January 6, when we had dinner over friends’ house, I’ve stuck to my meatless diet, although I’ve compromised on salmon on a few occasions, particularly at restaurants whose version of vegetarian is dreary or protein-less. I’ll probably land on some version of flexitarian long-term, because of social obligations and because there are places I travel where non-meat eating can be harder, but I’m trying to be strict at home. I kept to no (significant) alcohol – I do still cook with wine – from January 6 until March 10, when we went on vacation and I had a few drinks over a few days. Then I stopped. Then I had a Guinness for St. Patrick’s Day. Then I stopped again. Empty calories aside, this was to be demonstrated. Likewise, I would be happy to land as an occasional drinker.

I do cook, and my staples for winter were a variety of bean/legume stews - ribollita, a variation on lentil and beef stew substituting roast mushrooms for the umami element, pea soup without ham, a ground nut soup, variations on chana masala. Also some other soups, like seafood gumbo and clam chowder (minus bacon). I still do have pasta (puttanesca, for one), just watch the portion size. Also, I do a lot of stir-fries with tofu, tempeh, or shrimp. For lunch, I gravitate to leftovers, hard-boiled eggs, hummus, or a can of sardines with some vegetables or fruit. For breakfast, a bowl with some added fruit and greens and a bit of muesli based around yoghurt or cottage cheese, or sometimes some eggs. I also make up big batches of foul mudammas – Egyptian cumin-lemon fava beans – throwing in some kale or spinach or a bunch of cilantro and keeping the olive oil grace notes down. Other favorite things include unsweetened kefir, good feta, and, for snacking, dry-roasted edamame, which is what I reach for instead of the salty snacks (chips, pretzels) I used to love. Highly recommended if you are not specifically sodium- or soy-adverse; look at that protein, look at that fiber.

At the gym, I think I’m still making slight strength gains, which, without measuring myself constantly, is the proxy for my attempt to lose more fat than muscle. In absolute terms, I’m not strong. In relative terms, well, the ship of my 25-year-old strength has probably sailed, but I wonder if I can get back to where I was at 45 (without having been lean, then). Possibly that will have to wait for maintenance.

I live in a city where DEXA scans are commercially available and affordable, so I had one in early February when I weighed 213. That showed 136.8 lbs. lean tissue, 6.6 bone mineral content, and 69.7 lbs. (32.7%) body fat. I set 175 lbs. as an initial goal weight based upon the idea that if I can maintain those lean mass figures, that would bring me a few pounds below 20% body fat. Big if, but it struck me as a point at which I might want to take stock and decide whether I want to glide toward maintenance or recomp or something like that. Plus, it was a college weight I remember. Plus, it would be an even 50 pounds. Or maybe I’ll decide to shoot for 170 or 165.

The last few weeks have given me my first pause and significant setback. We went, briefly, on vacation on March 10 and ate out a lot for the next few days, and the hotel gym facilities were sub-optimal. I was paying attention, but not religiously, and not weighing myself. And then, at the beginning of last week, I came down with Covid, and while it wasn’t a bad case I’ve been dealing with that for the last few days and certainly not trying to be in deficit. I’m mostly over it now, and was able to go on a walk of a few miles this morning, but for a variety of obvious reasons I do want to take it slow in going back to the gym itself. Still, March 10 195.4 lbs. to March 26 191.2 lbs., but some of that may not have been good weight to lose.

Fun things about being over 50:

I have a usual assortment of joint issues: back, ankles, a prior shoulder impingement, and bad patellar tracking on my left knee. Just four days of no exercise with Covid left the latter feeling really sketchy. None of this is improved by weight, but neither does it go away magically with weight loss. I’m still not going to be a runner.

I also tried to push weight on legs a bit quickly, and gave myself a bilateral high adductor strain – aka a groin pull – that has been lingering for a good eight weeks now. I do miss rapid recovery.

My testosterone tanked circa 2021. This is not something I’ve addressed. There’s an inverse feedback loop between testosterone levels and adiposity, so I’ll be curious to see whether it comes back.

Likewise, I’ve been on a statin and a blood pressure medication for almost twenty years. They have had very low side effects for me. I’ll be interested to see whether my doctor advises weaning off.

Fat on my face made me look young; as I lose it I’m starting to see more wrinkles. Worth the price, but still.

Finally, let’s just say that forum advice to keep hydration up and get a good night’s sleep have been at odds when I’ve been getting up to pee four times a night!

submitted by /u/CatholioSupreme
[link] [comments]

from loseit - Lose the Fat https://ift.tt/JmPzAT4