Monday, December 23, 2024

Zig zag diet?

Hi everyone! I’ve just restarted my weight loss journey a little over month ago and have so far lost 8.8 pounds. I’m now getting to the point where I’m struggling to keep eating in a deficit again. So far I haven’t let myself slip up besides one cheat day last month, but I just feel so hungry over the last two days. (It could totally be just because it’s Christmas lmao)

I’ve just learnt about zig zag dieting and wondering if it could be beneficial? My understanding is that you eat at your maintenance calories for two days a week and in a deficit every other day. I feel like this would help me curb my hunger a lot.

I guess my main concern is I end up putting on some of the weight I’ve lost or my weight just stops dropping completely. Has anyone had any experience with zig zag dieting? I’d love to know how it went!

Thanks :)

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Has anybody experienced vastly different calorie requirements

At ~30lbs lighter my calorie intake needed to maintain was significantly higher than it is now.

My activity level is more or less the same, but for some reason I need to cut far harder to see appreciable weight loss until I'm "leaner" where it then becomes harder to not keep losing.

No change in activity, if anything I'm more active nowadays.

Has anybody else experienced this phenomenon? I've noticed a lot of people who are quite overweight tend to err on much lower calories than their BMR and baseline activity would suggest for weight loss.

Does carrying higher bodyfat promote less energy output?

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Sunday, December 22, 2024

Down 5 pounds in 22 days

As the title says, I’ve lost 5 pounds in 22 days.

I’m obviously happy i’m losing and not gaining, but I thought it would be more than 5 pounds in the last 3 weeks-ish. I know I need to start being more patient but Im so heavy for my short height, I feel like I need to lose more quickly. (I'm 5'6 and as of today, 229 lb)

I guess I need to have less cheat days and more time on the treadmill. I've been trying to keep my daily calorie intake to around 1300-1700 a day. Yesterday I definitelt went over 1700 though. I probably had 2500 or 3000 yesterday.

Still have a long way to go. I wanna get down to maybe 150 pounds. Im currently 229 lb.

I'm thinking I might stop my psych med Olanzapine as it really increases my appetite. I need to lose weight to lower my blood pressure.

Just needed to vent a bit. Anyone have any weight loss tips?

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Saturday, December 21, 2024

(Un)popular Opinion/Food for thought

I was thinking after seeing someone’s crazy transformation. The people that actually lose all this weight (going from 450->250) still have all the excess skin just hanging when they show their progress. I think it should be a free excess skin removal surgery for anyone that loses weight like that. I’ve been thinking about this for a couple years now (I know it’s kinda dumb) and I think if there was a free surgery for after weight loss, that would kind of incentivize the progress. I don’t know what parameters they could make to get you the free surgery but I feel like outside of personal gratification for losing all the weight, the people that do it should also be able to show off their body without a new insecurity manifesting during their weight loss. I don’t really know though, thoughts?

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Does water weight affect fat loss?

I’ve been dieting for around 5 months now, have lost around 40 lbs so far. In the recent months i’ve noticed a significant decline in my weight loss journey (used to be losing around 2.5 lbs a week, now i’m only losing about 1 or less.) I know for fact i’ve been following the same deficit I’ve been going off of since I’ve started, tracking my calories and all. I’m not sure if it’s perhaps me not sweating as much as we’ve entered winter or if it’s me eating too much salt/carb loaded foods which I usually don’t indulge until my cheat meals at the end of each week. Oddly enough ill wake up with a clean stomach seemingly looking slim and all in the mirror not feeling bloated though for some reason the scale will display a surprising higher number than expected(it’s low key been stressing me out as I have a goal I want to reach in time for an event in January.) Water weight apparently has a big influence on the scale fluctuations i’m seeing, so hypothetically by flushing it out via exercise, fasting, etc would see my actual true weight hiding behind all of it? And can I still be losing fat with water retention?

Any advice or input is greatly appreciated, no rude comments please.

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Friday, December 20, 2024

Looking for support

Hey there, 28F here. I’m currently in the middle of a weight loss journey. I’ve always struggled with my weight for pretty much my whole life - but it’s been more out of control the last few years. I feel deeply ashamed of my body as well as crippling social anxiety because of it. I have been diagnosed with bulimia in my teenage years which I went to the Emily Program for. In my later adult years, the purging has mostly subsided and I’ve been diagnosed with binge eating disorder. To make a long story short, my body image and weight took a stronghold on my entire life. I put off all hobbies, activities, and making new friends because of how badly I’ve felt. I even have called into work a handful of times just because I felt so ashamed of my body. I wanted to simply hide. I was in a deep mode of social isolation and shame. It was a very painful way to live life.

Recent background: A couple months ago I decided enough was enough. I am taking back control of my body, wellness, and above all my happiness. In October, I bought a home gym comprising of a squat rack, Olympic barbell, and various weight plates. I’ve been following the Strong Lifts program (highly recommend it to anyone looking to get into weight training if you’re a beginner or getting back into lifting if it’s been awhile). In addition to this, I joined a 12-week weight management program around the same time I purchased this home gym equipment. At my first check in, there were numerous body measurements taken. I found it to be quite informative to figure out my starting lean body mass (which is the weight of everything except body fat) - was 150lbs! Meaning if I had not a lick of fat on my body, which I would literally be dead, would be 150lbs. For what I’m guessing is genetic reasons, I’ve always been very “built” and muscular for a lady lol. I just had my mid-point check in and I put on 5lbs of muscle which is cool! But I also put on some fat in the process which I’m guessing is from the last couple weeks of eating like shit again and not working out. I know that even when I was doing better in previous weeks, my cardio was lacking, and I definitely know I could clean up my eating a bit, so I’m trying to not feel too bad about it, learn from my mistakes, and celebrate the little wins along the way.

So, back to the main point of this post… I am feeling so unmotivated as of lately. Another issue is that have been having pain issues with my lower back and bowel issues that have been interfering with my ability to get my workouts in. I haven’t worked out in a couple weeks now. Unfortunately I have spiraled down a rabbit hole and started eating like shit again. I however don’t want this to define my success. I really wish I had some support to get me through these tough times. I also don’t really have any immediate friends/family that strive for this type of healthy lifestyle that I am trying to achieve. I wish more than anything I could have some friends to go to the gym with, play/get involved in some type of recreational sports leagues like pickleball or basketball, or even some type of dance class or something. Or even cook and make healthy meals together. I feel like that would be so invigorating for my overall happiness since I am alone pretty much 99% of the time when I’m not at work. Long story short, I really, really wish I had some pals to do this type of stuff with. Sometimes doing this whole lifestyle revamp gets pretty lonely and I wish I had someone else to share the same goals as I do. Plus, it does get challenging when I am around the few family/friends I do have given that we have totally different lifestyles, so sometimes I feel like I’m being weighed down in a sense. Like I’m not truly reaching my full potential. I feel as though if I surrounded myself with like-minded people, that I really could “take off,” so to speak. I really feel like I could use some community support that shares similar goals and ideals as me. Maybe I should join some classes or something… but then, even though I’m putting in the work to change, my body-shame mode kicks in and I feel the need to self isolate because of how ashamed I am of my body.

Whatever you have to say in response to any of this word vomit, I’m open. If you made it this far, thank you for reading.

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Looking for support

Hey there, 28F here. I’m currently in the middle of a weight loss journey. I’ve always struggled with my weight for pretty much my whole life - but it’s been more out of control the last few years. I feel deeply ashamed of my body as well as crippling social anxiety because of it. I have been diagnosed with bulimia in my teenage years which I went to the Emily Program for. In my later adult years, the purging has mostly subsided and I’ve been diagnosed with binge eating disorder. To make a long story short, my body image and weight took a stronghold on my entire life. I put off all hobbies, activities, and making new friends because of how badly I’ve felt. I even have called into work a handful of times just because I felt so ashamed of my body. I wanted to simply hide. I was in a deep mode of social isolation and shame. It was/is a very painful way to live life - which is an understatement to say the least.

Recent background: A couple months ago I decided enough was enough. I am taking back control of my body, wellness, and above all my happiness. In October, I bought a home gym comprising of a squat rack, Olympic barbell, and various weight plates. I’ve been following the Strong Lifts program (highly recommend it to anyone looking to get into weight training if you’re a beginner or getting back into lifting if it’s been awhile). In addition to this, I joined a 12-week weight management program around the same time I purchased this home gym equipment. At my first check in, there were numerous body measurements taken. I found it to be quite informative to figure out my starting lean body mass (which is the weight of everything except body fat) - was 150lbs! Meaning if I had not a lick of fat on my body, which I would literally be dead, would be 150lbs. For what I’m guessing is genetic reasons, I’ve always been very “built” and muscular for a lady lol. I just had my mid-point check in and I put on 5lbs of muscle which is cool! But I also put on some fat in the process. My cardio has been lacking, and I definitely know I could clean up my eating a bit, so I’m trying to not feel too bad about it and celebrate the little wins along the way.

So, back to the main point of this post… I am feeling so unmotivated as of lately. Another issue is that have been having pain issues with my lower back and bowel issues that have been interfering with my ability to get my workouts in. I haven’t worked out in a couple weeks now. Unfortunately I have spiraled down a rabbit hole and started eating like shit again. I however don’t want this to define my success. I really wish I had some support to get me through these tough times. I also don’t really have any immediate friends/family that strive for this type of healthy lifestyle that I am trying to achieve. I wish more than anything I could have some friends to go to the gym with, play/get involved in some type of recreational sports leagues like pickleball or basketball, or even some type of dance class or something. Or even cook and make healthy meals together. I feel like that would be so invigorating for my motivation, and my overall happiness since I am alone pretty much 99% of the time when I’m not at work. Sometimes doing this whole lifestyle revamp alone gets pretty lonely and I wish I had someone else to share the same goals as I do. Plus it gets hard being around the few family/friends I do have, but we have totally different lifestyles, so sometimes I feel like I’m being weighed down in a sense.. like I’m not truly reaching my full potential if that makes sense. Like if surrounded myself with like-minded people, that I really could take off so to speak. I really feel like I could use some community support that shares similar goals and ideals as me.

Whatever you have to say in response to any of this word vomit, I’m open. If you made it this far, thank you for reading.

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anyone here start with a weight loss medication and have success without it?

hi! potential long post warning :’) I keep getting negative comments in the tirzepatide subreddit whenever I speak about stopping the medication, and this community has historically been more helpful to me, so I wanted to ask this here (please delete if not allowed). here’s the reality: I, 25f, have been on the starting dose (2.5mg) of tirzepatide compound for 5 months. I’ve lost about 50lbs (sw323, cw271, gw175), and have established a firm workout routine—which has done wonders for my mental health—and have found success with counting my calories and prioritizing protein. I find that I have a fairly steady weight loss + feel satiety at eating between 1500-1800 calories. I mostly understand the science of weight loss, and have tried to learn more and more as the years have gone on, but I’ve had issues with binge eating in the past + have had issues with discipline. Ive also just been majorly depressed since my teen years and have only felt that lifted from my life this last year, which made all of this feel possible. I have always been skeptical about these medications, but my mom pushed me to give it a try so I did, and it allowed me to see the light without food noise for once and has been life changing. I committed to the lowest dose, because I wanted to build my routine organically so that transitioning off the medication would be easier in the long run. my doctor agreed with this logic, so I thought I was doing the right thing; however, I made a similar post in the tirz subreddit and got a bunch of comments telling me I would regain 100% without the medication. that this is a lifelong commitment. maybe it’s an ego thing, but I feel like it takes away from all the hard work I’ve done. honestly, I can’t afford to take this medication more than another year. I feel that regain is possible with or without medication. I feel like I’ve been pushed and pulled into what’s right and wrong when it comes to weight loss, and it’s hard to navigate a world I know nothing about. I’ve been obese since childhood and for the first time in my life I feel free and hopeful and feeling like it will be robbed of me if I don’t take this medication makes me emotional. I also just don’t like having medication dependencies and maybe that’s a me issue. Idk. AITA for thinking all this?? I just feel lost all over again. although I have a great support system, no one in my life has really struggled with weight like I have, so I don’t really have anyone to relate to and it makes me feel very alone sometimes. I guess I’m just looking for guidance, maybe a little hope from someone who’s been in my situation. tia

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Thursday, December 19, 2024

Back on track

Back on track

Hello everyone,

I’m a 26-year-old male, 6’2”. Back in April, I decided it was time to lose weight and started following OMAD (One Meal a Day). I went from 300 pounds to 260, losing about 40 pounds.

In September, I took a two-month vacation to visit my family in Greece, and while there, I gained back 15 pounds. When I returned, I took a short break from dieting to enjoy some of the foods I missed. Two weeks ago, I decided to get back on track because my ultimate goal is to reach 200 pounds.

Since restarting OMAD, I’ve already lost 10 pounds in two weeks, and while I still have a long way to go, I’m motivated. I just wanted to share this to encourage anyone considering OMAD or thinking about restarting it—this approach works.

What I love about OMAD is that it makes my meals so much more enjoyable. Instead of eating multiple meals throughout the day, I savor my one meal so much more. When I first lost 40 pounds, the difference was life-changing—clothes fit better, people complimented me, and I felt amazing mentally and physically.

Right now, it’s winter in Canada, so I can’t walk outside as much as I did during the summer, when I used to walk 30 minutes to an hour daily. I’m considering getting a treadmill to walk at home while watching TV, which I think will help me lose weight even faster.

And I just want to take a moment to thank all of you—whether you’re sharing your weight loss progress, posting your meals, or writing motivational posts. It really helps me and so many others stay inspired and on track. I’m genuinely so proud of all of you. No matter how much weight you’ve lost, whether it’s 5 pounds or 50, you should be incredibly proud of yourself because every step forward is progress. Your dedication and hard work make a difference, not just for yourselves but for everyone in this community.

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When did the scale go down for you after body recomposition?

Hi everyone, I’ve (31F) started my weight loss journey back in May where my starting weight was 184.4 lbs. I wasn’t following a program from May-August. Just watching what I was eating and walking for an hour-1.5 hours and cardio workouts 3 times a week. I lost 10 pounds during this time. From September-October I slacked off and wasn’t really exercising but still watching was I was eating and was able to stay at 174 lbs for those months.

In November, I started a program that included meal plans and workouts that included strength training. I’ve noticed significant changes in my body (my measurements have gone down 2-3 inches in all areas). But i’ve only lost 4 pounds (I won’t lie the scale not budging much is so hard not to ignore, but I am extending happy with how I look and how my clothes are fitting). I know with body recomp you’re gaining muscle and losing fat at the same time. But have any of you gone through a recomp and then saw the scale finally go down? If you did after how long did you start losing more weight?

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Is it possible to gain muscle and lose fat for a person who is overweight

So i am a male -age 23 currently sitting on 92 kg(178cm). I am confused, all the Reddit post says that you can't build muscle while losing fat, if that is the case then going gym is pointless right, i could do an intermediate diet and start with cardio. I love going gym, but the fact about thinking about all these memberships and diets. Will only help me to lose weight then i could do intermittent fasting way better. If weight loss is the only thing that i will be achieving

So i want to know if it's possible to gain muscle and lose fat and i am a pure beginner

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Wednesday, December 18, 2024

seasonal/winter weight gain?

hey yall! 21f college student here - i‘ve been on a weight loss journey for a few years and finally reached my goal weight at the end of this summer, mostly from months of exercise and successful dieting. for the first time in my life, i felt satisfied with my appearance.

however, in november i noticed a weird mood and energy shift that corresponded with daylight savings and the weather getting colder. i noticed that i feel a lot hungrier now and have a lot less motivation/energy to exercise, and during the last few weeks of the semester i was suddenly binge eating and letting myself go. there hasn’t been a huge weight difference yet on the scale, but if i don’t get control back now im scared I’ll lose all my progress.

i’m almost certain it has something to do with winter and the seasonal shift. anybody have tips on managing this and getting back into routine?

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I am obsessed with diet videos and I cry every time I see them.

It's like willingly torturing myself by watching weight loss and diet videos. They all say drastically different things and it confuses me and makes me cry but I still watch them in hopes of finding a way to lose weight that doesn't leave me miserable. Until a few months ago I was dealing with unimaginable mental pressure. I have severe OCD and it impacted my life in a horrible way, and it resulted in 3 year long trauma. I had gone to the verge of literal madness and insanity. That caused me to eat emotionally and gain weight. During that time I didn't care how I looked, I accepted it with no hatred because food was the one of the only sources of joy I had left. But I slowly started to feel better and heal, and that's when I realized I should change my lifestyle for the better. So I tried eating more reasonably. Every day I'm becoming more obsessed with weight loss and it's making me cry. Every single day I'm sad because I am hungry all day long and I just want to devour any food I see. And I watch diet videos and make myself cry. I love food. It's very hard for me to restrict myself. I hate every single effort I make for dieting and mind you I still binge eat after every few days of restriction. I just want to enjoy my life please help me. I've lost about 5 kgs in the past 7 months but I still need to continue. My OCD is not letting me think and live rationally. I'm only 17 I don't want to have a toxic relationship with food.

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i’m incredibly jealous of all of the incredible glow ups after weight loss and i can’t help but doubt my own work

i’m honestly really frustrated thinking about how i see so many of these insane glow up transformations on here and instagram and tiktok and i’m so jealous that i didn’t have one despite loosing 150lbs. does anyone else feel the same way? it makes me so upset that i’m still perceived as unattractive and fat even though i worked so hard, it just seems like nothing paid off. i’ve been dieting for so long, been working out, doing skincare and a lot more but apparently i still look below average. i can’t help but compare myself to these insane transformations i see of guys going from a 1/10 to a 10/10 after weight loss and it makes me really discouraged. so many people are telling me to be more confident and comfortable in my own skin but it seems backhanded cuz at the say time they give me more reasons to be insecure and self conscious.

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Tuesday, December 17, 2024

Christmas Workout Challenge: 12 Days of Holiday Workouts

Is it just us or does it feel like Halloween was just yesterday? And yet here we are, already in the throes of the winter holidays. If you’re anything like us, you absolutely love the holidays. But what you don’t love is the impact they can have on the healthy habits you work so hard to stick to. Our Christmas Workout Challenge can help you stay in shape and maintain your healthy habits throughout the season.

Doesn’t it feel like, despite your best efforts, your clean diet flies out the window the second talk turns to the holidays? Food-packed festivities mean your healthy eating regimen can take quite a hit. And while there are plenty of tried and true strategies for minimizing the diet damage—bringing your own healthy dishes, loading up on water and focusing on family and fun instead of food—the reality is, all of the celebrations can take a toll.

That’s why it’s especially important to keep up with your exercise routine this time of year. While the uptick in social events and errands (we’re looking at you, present-shopping procrastinators!) mean that you’ll probably have less time to squeeze in super long sweat sessions, there’s good news: You don’t need to spend hours in the gym to reap the benefits of exercise this holiday season. Getting moving, even just a few minutes each day, can be all it takes to preserve the fitness you’ve been working so hard to build. It can also help neutralize some of the indulgences that top your holiday table.

While the holidays may not be the time to expect quick weight loss, they don’t have to undo all of your hard-earned progress. If you are smart about your indulgences, follow your Nutrisystem meal plan and stick to a holiday workout routine, you can maintain your weight loss throughout the season.

That’s why we put together this Christmas Workout Challenge. With this holiday workout plan, you’ll alternate between cardio moves designed to get your blood pumping and slower, more static moves designed to stretch you out and promote strength and balance. By the time the big holiday rolls around, you’ll feel fit and fabulous!

Please note: Always consult with your doctor before trying any new workout plan.

9 Guaranteed Ways to Lose Weight this Winter

Read More

Your 12 Days of Christmas Workout Challenge:

December 14th Workout of the Day: Mountain Climbers >

On the first day of Christmas, we’re kicking things off with a simple, full body workout move: mountain climbers. This holiday workout move requires no equipment, which means you can do it anywhere, even if you’re away for the holidays. Simply find a flat surface and give it a go. Watch your form to prevent injury and start with just a few reps, then work your way up to more.

December 15th Workout of the Day: Side Plank >

If yesterday’s workout of the day left you breathless, you’ll be happy to switch gears to this move. The side plank requires slow, deliberate movement and long pauses. But don’t underestimate the impact of the plank. It’s a great workout for your abs—specifically, your obliques. Hold it long enough and you’ll feel your muscles really tremble, which means it’s working! As with all the holiday workouts on our list, start slow with just a few reps and holding for just a few seconds. Work your way up to more reps and try holding the position longer each time. Need an incentive to hold your plank? Challenge a loved one to do this move with you and see who can hold it the longest!

10 Healthy Superfoods to Beat the Winter Blues

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December 16th Workout of the Day: Chair Pose >

All of the holiday shopping and decoration hanging can really do a number on your back. This move will help you strengthen your lower back while also toning your legs (get ready to feel those quads trembling!) and improving your balance. It can be done any time and is completely equipment-free, which means holiday travel won’t get in the way of squeezing in this Christmas workout.

December 17th Workout of the Day: Cobra >

If strengthening and stretching your shoulders, chest and abs while reducing stiffness in your back is on your holiday wish list this year, this move was made for you. This move is easy to do and an extremely effective way to stretch out multiple muscles; a great follow-up to yesterday’s Christmas workout.

No Daylight? No Problem! 5 Ways to Work In Your Workout

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December 18th Workout of the Day: Jumping Jacks >

A classic move you probably remember from your elementary school gym class days, jumping jacks are a great aerobic workout that’s sure to get your heart pumping and your blood flowing. If you’re new to this move, start slow and consider beginning with just the arm or leg motions until you’re comfortable doing both. Please note that this is a high impact exercise. If you have joint pain, you may want to consider substituting this Christmas workout with one of our other holiday moves on the list.

December 19th Workout of the Day: Downward Dog >

After yesterday’s Christmas workout move, you’re due for a nice, slow stretch. The downward dog is the perfect answer to sore muscles. Stretching and strengthening your muscles while improving your balance, this holiday workout move also targets your upper and lower body. You’ll feel it in your hands, arms, shoulders, back, calves, hamstrings and even the arches of your feet.

December 20th Workout of the Day: Lunge >

Who knew a simple step forward and back could give way to gorgeous gams? But it’s true: Nothing targets the legs quite like a lunge. It’s very important that you maintain good form while doing this holiday workout move, as poor form can result in injuries. When you step forward, make sure your knee does not extend beyond your toes.

Why You Gain Weight in Winter: 5 Science-Backed Reasons

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December 21st Workout of the Day: Warrior II Pose >

If you’re feeling a little sore after yesterday’s Christmas workout move, congrats! That means you put those muscles to work. Reward yourself today with the Warrior II pose, a powerful stretch for the legs, groins and chest. Bonus: Warrior II also helps relieve backaches and strengthen the muscles in the thighs and buttocks.

December 22nd Workout of the Day: Push-ups >

If you want great arms, push-ups are your solution. But this holiday workout of the day is good for more than that; push-ups also work your chest and abs. Intimidated by this challenging move? The great thing about push-ups is that if they prove too difficult, you can modify them.

December 23rd Workout of the Day: Cat & Cow Pose >

If you’re still on cloud nine after mastering yesterday’s Christmas workout move, good! You should be proud. Reward yourself today with the Cat and Cow poses; two moves that warm your body and bring flexibility to the spine. Both are great stretches for the back torso and neck. They also open the chest, encouraging your breath to become slow and deep. Coordinating this movement with your breathing can relieve stress and calm the mind—something we all need this time of year!

Get Toned Arms for Holiday Parties—Fast!

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December 24th Workout of the Day: Plank >

OK, holiday workout warriors; it’s time to give yourself a serious pat on the back. You’ve been working hard to stick to your holiday workouts and by now, we bet it’s starting to show. Let’s keep the momentum going with this super effective move that engages your entire body. Hold the pose as long as you feel comfortable, then try again a few times throughout the day to see if you can increase your hold time with each attempt.

December 25th Workout of the Day: Butterfly Pose >

Congratulations! You’ve made it to the last day of our Christmas Workout Challenge. A simple and effective stretch that’s great for improving flexibility in your inner thighs, knees and spine, the butterfly pose is the perfect Christmas workout move to start your day. Engage in this relaxing and stress-reducing move first thing in the morning (before the happy chaos ensues) for a beautiful start to a beautiful holiday!

The post Christmas Workout Challenge: 12 Days of Holiday Workouts appeared first on The Leaf.



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How import is scheduling/planning to your journey?

I think a common aversion in the journey of weight loss is to planning ahead. I'm talking about both diet and exercise. Depending on the person, it can be boring, like planning out meals, cooking a batch of meals on certain days of the week so you always have meals ready to go (which counteracts against the "well I have nothing at home, so let me pick something up real quick"), etc. Or tracking calories which probably isn't "fun" for the majority of people

Or there's the aspect of planning where planning means failure is very well-defined. If I say I'm going to work out 4 days a week, any time I don't do that, that's a week failed (of course there's nuance that goes into that, like acknowledging small steps in the right direction, setting reasonable goals, etc).

In general, eating the "right" thing and doing the (at times boring) exercise isn't the thing I want to do in the moment. I'm kind of rambling here but I'm just giving my thoughts on the concept of planning/scheduling things to hit the character count lol

I want to hear other people's thoughts on planning ahead when it comes to exercise and/or healthy eating. How important is it to you? Can you do things intuitively, or do you have to tell your future self what they need to do? If you had a friend who has talked about wanting to lose weight/get healthier, but they are avoidant of planning ahead or laying out on a calendar what days they'll exercise (for example), what would your advice be to them?

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Calorie counting

Calorie counting

I’m a 24 year old female, 235lbs, 163cm

I loaded my weight and height onto tdee calculator and it gave me 1900 calories for weight loss and 2300 calories for maintenance. I’m in no rush to lose weight because I’ve been yo-yo dieting and binge eating all my life. But I’m worried I might be eating too many calories with 1900.

Should I decrease them maybe to 1600/1700 calories a day? I also am doing like 15 minutes on the treadmill at gym. Today one of the ladies at gym was shocked when I left 15 minutes after arriving and that left me feeling pretty judged I won’t lie. So I’m trying to incorporate exercise into my regime.

Another question…is it normal to be obsessed with weight loss, I feel like it’s constantly on my mind and has been for my adult life. How do you guys deal with the noise?

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Monday, December 16, 2024

So I just hit the 200s

I started my weight loss journey is January, clocking in at 375, as a 6'3 26 yo male.

On December 14th i weighed in at 298.7. It's the first time I've been below 300 lbs since I was 16 when I broke my leg at a party and weighed in 295 at the hospital.

I still have a long way to go, but this is the furthest I've ever taken it.

I have needed to take it a bit easy from the gym after a minor shoulder injury and I'm currently dealing with the flu (yay) but I'm going into 2025 after hitting every single goal i set for my self in 2024 and that feels pretty good.

I'm thinking I'm going to do a maintenance period for the rest of December and just enjoy the holidays.

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My Weight Loss Journey - Light at the End of the Tunnel is Big & Bright

I'm posting this because I'm taking a moment tonight for how far I've come. I was the biggest boy in kindergarten and the class let me know it the first day. That pretty much set the stage for my social life, or lack thereof.

Pic of weight loss chart

I've also been working out 6-8 hours a week the last 4 years, but that's not about weight loss more just trying to have good circulation, and the exercise also helps my very herniated L5/S1 disc from causing pain in my right leg.

I eat a pretty clean diet but I don't have a lot of time for the kitchen, so I spend a premium on healthy pre-packaged foods. I don't drink calories except for the occasional kombucha or something.

I don't eat breakfast and protein is a focus of every meal and snack, with fiber second, and everything else pulling up the rear.

CICO for life, lol I also have hypothyroidism, controlled by oral medication.

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Post-weight loss calves/forearms and fat cells question

For context, I am 40, 5'11" 179lbs. Started at 500, so 321lbs lost. I have the expected huge amount of excess skin, having surgery for stomach/chest in January and presumably thighs/upper arms 3-6 months after.

For a week or two I've been kind of able to see my ribs in my chest, but still have a bunch of what seems like fat in my belly, but its all with the loose skin. I understand that when you lose weight you don't really lose the fat cells, they just expend their stores and are still there. So I assume thats what the belly fat is? Its likely coming off with the surgery at this point so I'm not too bothered cosmetically.

Anyway, the surgery will probably put me well into normal BMI range, so with hitting 179 + surgery + the ribs thing I decided its time to add calories back in, and along with that I noticed I still have chunky calf fat and to a lesser extent my forearms. The forearms are loose if I tug, but it doesn't hang like elsewhere, but my calves are chunky still. Whats the usual "fix" for that? Is it just lipo or something? I'm not sure I want to do MORE full blown surgery to address those, compared to my torso/thighs/arms which are just always in the way and awful. Or am I just going to always be stuck with fat calves and popeye arms?

And I don't want anyone to worry about me developing anorexia. I always planned to lose to a point, surgery, then put on muscle and also a neighbor girl growing up died from her issues so it was always very prevalent in my mind.

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Small Steps, Big Changes

Hello everyone! Today marks the 35th day of my weight loss journey, and I just want to share some of my thoughts :) I’ve lost 2 kg during this time, and yes, it might not seem like much, but for the first time, I feel like I can keep going! My eating habits are slowly changing, and that’s the most important thing for me.

What has changed: 1. I got rid of the “all-or-nothing” mindset. What does this mean? If I eat 5 donuts, it doesn’t mean I have to eat 10 more! I realized that, in the past, this was a form of self-punishment.

2. The “art of small steps.” Adding a little more veggies to dinner? Skipping one cookie? Getting off the tram one stop earlier and walking? Climbing one flight of stairs before taking the elevator? Over time, these small decisions accumulate and lead to results! 3. Loving my body here and now! Not when I lose weight, not when I build muscle—no, here and now. Because my body is what brought me to where I am today, and I’m grateful for it. 4. Gaining and losing weight is neutral. You’re either eating more calories than your body needs at the moment or less—and that’s it. There should be no shame, guilt, or feelings that you’re a weak, terrible person. 5. Patience. You didn’t gain all this weight in one day, and you won’t lose it in one day either. The most important thing is to develop the habits of someone who can maintain their weight long-term. In essence, you need to change internally, and the external will reflect that. 6. Avoid falling into the trap of excessive restriction or skipping meals to speed up the process. 

First, if your calorie deficit is too large, you’ll primarily lose muscle rather than fat. Second, your body isn’t stupid—being in a deficit is already a stress, and an extreme deficit is even worse. It’s not sustainable. In the first weeks of my journey, I fell into this trap myself. I ate 1,500 calories a day while my normal intake was 2,400, meaning I had a deficit of 900 calories. I couldn’t stick to it, and it led to binge eating. This went on for several weeks until I realized I needed to increase my daily calorie intake. As soon as I raised it to 1,800, my constant urge to overeat disappeared, as did the stress and self-blame from always feeling like I was failing.

7. Strength training. Yes, I fully agree with the saying that weight loss happens in the kitchen, not the gym. However, strength training helps set the tone for a healthier lifestyle. What do I mean by this? When you go to a workout and train well, you’re less likely to want to eat something unhealthy afterward because you don’t want to undo the progress you’ve made. 

I started working out 4 years ago. I gradually built this habit. Now, 4 years later, I can confidently say it’s my favorite hobby. I go to the gym 3 times a week. I no longer need to convince myself to go—it feels natural for me. But in the beginning, it wasn’t like that at all. I started with home workouts. I remember those first workouts—they were just 15 minutes long.

It was the same with walking. I started with 3,000–4,000 steps a day. At one point, my goal was simply to reach 5,000 steps a day. Now, 10,000 steps a day is my norm. If, for some reason, I can’t manage to walk that much, I start to feel physically unwell because I don’t get enough movement.

But the most important thing is to believe in yourself—to believe that you can achieve what you want and not expect too much from yourself. Gradually build the habits of the person you want to become, and trust that you can become that person.

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Sunday, December 15, 2024

★OFFICIAL WEEKLY★ Medication Mondays: Tales of Transformation – Discuss Your Weight Loss Drug Journeys!

In our weekly recurring thread, "Medication Mondays: Tales of Transformation," we invite users to openly share and discuss their experiences with weight loss medications. This dedicated space aims to foster a supportive community where individuals can exchange insights, challenges, and triumphs related to their weight loss journeys. Whether you're currently on a medication regimen, considering it, or have successfully navigated this path, this thread serves as a valuable resource for gaining diverse perspectives and guidance. From sharing dosage details to discussing lifestyle changes and potential side effects, participants can engage in constructive conversations that empower and inform. The collective wisdom shared in "Medication Mondays" not only builds a knowledge base but also creates a sense of camaraderie, fostering a community that understands the nuances of using weight loss medications.

This is not a space to seek out medications without appropriate prescriptions or discuss using the medications in a way that violates our "No Promoting or Encouraging Unhealthy Weight Loss Methods" rule.

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My strategy for the mental battle of weight loss

What if you could visualize what each step towards your weight loss goal will look like?

Why:

I've attempted to lose weight many times, successfully lost 10lbs, and then gained it all back. A burst of motivation can get you started, but the mental battle of long-term change is difficult. I've been overweight my entire adulthood, so it's hard for me to wrap my head around my goal weight. I'm going all in this time, I'm on tirzepatide and I don't want it to go to waste. So I spent some time brainstorming ideas of what to do differently. My actual weight loss strategies have always come from this sub, but I haven't found anyone come up with a mental one that has ever worked for me. After listening to some podcast episodes about personal change, I came up with an idea that has given me a lot of resilience, persistence, patience, and hope.

The Main Idea:

I've divided up my weight loss journey into increments at the 10, 7, 5, 3 lb marks (170, 167, 165, 163, 160, so on until 130). For each one, I've packaged a gift and handwritten note for my near-future self. The handwritten notes were very meaningful to write. I wrote congratulations, pep talks, motivation, encouragements, and reminders. Each one was different and tied to its gift, and it helped me visualize those milestones. The gifts include jewelry, clothes, makeup, skincare, fountain pen inks, shoes, and a cash fund for the finish line. Some of it is new, but I also included dresses, workout clothes, and jeans that used to fit me at that particular weight. I even wrapped up my most used perfume, I'll get her back in about a month🥰

How is it working?

This little project has helped me so much in the day-to-day of making it to the next increment. It used to feel so much space between me and my goal weight, but now I know what each step looks like in between. I had already figured out how to lose weight, but this has been the key in getting myself to do those things and follow through with the plan. It also stopped being "I need to get to __lbs by XYZ event" (desperate, external, timebound) and it became "I'm going to be __lbs when I open this, I can't wait to have it and appreciate this" (patient, internal).

My Recommendations:

I would say the most important part of this was writing the notes to myself. That exercise alone shifted how I was thinking about this journey. Instead of a "one day, some day" thing, it became something I'm doing right now. So don't skip the notes if you're going to try this. The increments can be adjusted to your goal. And make sure to put the gifts in a location where you can clearly see them everyday.

I'm not one to gatekeep a good idea (or even a mediocre one) so I wanted to share in the case that it helps someone else too! I can't thank Reddit enough for being my main champion through weight loss each time. I'm 2 months in, and I'm so excited to see where it takes me.

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Suddenly losing a ton of weight really fast?

I've been on a weight loss journey since April, I started at 393 and I'm currently 324. I was losing about 10lbs a month, one month I lost 14lbs. I've been making sure to count my calories and according to my calories I should be losing around 8lbs a month.

Anyway recently the month of November my weight plateaued and I was stuck 333lbs for the entire month. Then suddenly this past week I've been losing 1lb a day. I started December 1st at 329lbs, but today December 15th I'm 324lbs. I've been eating at a 1lb a week rate loss recently, but my weight is dropping super fast all of a sudden.

I feel fine, but I think I'm going to ask my doctor to check for any medical problems to make sure I don't have anything else going on. I'm happy about losing the weight, but I just want to know why my weight is suddenly dropping. I'm scared I could have undiagnosed cancer or some kind of extreme diabetes. Even though my blood tests two months ago came back normal all across the board, should I really be concerned?

What do y'all think?

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Saturday, December 14, 2024

how do you deal with anxiety during cheat days?

if any of this is against the rules i'm very sorry and ill delete it immediately!!

Starting this off by saying that I've been eating healthy, restricting and working out daily for like two months or so now, and while I've had slip ups (like ordering takeout or stuff like that), I've mostly been great, lost nearly 7 kgs.

I do have moments though where I wonder if I'm trying to hide an ED under the guise of Dieting because there is always this voice in my head telling me that if i eat even less, i'll lose more weight, and admittedly i have "indulged" myself in those thoughts a couple of times. it got to a point where i just kept restricting with no rhyme or reason and I came to the realisation that not only is that not helping me lose faster, it's also just making me much crankier and worse in general -- which like, obviously 😭 that's the one thing i keep reading people say online.

anyway, for the last two weeks i've been making sure to actually hit that 1200 consistently, sometimes even eating a little bit more because why the hell not, if i need it then i need it. this also got me back on track with weight loss and i've been slowly losing a few more kgs.

today, after a really long time, my friends and i are gonna drink at home and just generally have fun, which involves eating pizza and stuff and I mean, I'm excited for it!! but this voice in my head keeps nagging at me to count every drop of vodka or rum we put into my glass so that i don't overdo it especially since we'll probably be eating a lot too.

last time i hung out with them, they ordered pizza as well and it made me freak out so bad that i just. left. in the middle of us watching a movie. thankfully i'm a better place now and wouldn't do that, but i don't want to be thinking about counting my calories this much either, even if it does matter for weight loss or whatever -- i'm like 20 i don't want to lose good times with my lovely friends just to lose weight 😭

Again, im very sorry if this is the wrong sub for this -- I just wanted to know what other people do to deal with like, the intensity of these thoughts during cheat days!!

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What helped me lose weight the most

Hi guys so I’m almost at my goal weight if 170 pounds. I’m 21M and 6,3 so I think this is a healthy weight tbh.

Anyway what helped me the most was cutting out soda and junk food. I know this sounds cliche and it is. However as soon as I cut out soda I went down 20 pounds. When I cut out junk food I lost the rest of the weight. It’s honestly hard to over eat healthy food tbh. I only eat meat, vegetables and fruits now which help me to stay lean year round.

My biggest tips to sustain weight loss is don’t buy junk food. When I don’t have junk food in my house It’s easy to stay in a calorie deficit.

Also weightlifting and running really helped me stay in shape. The more muscle you build the easier it is to stay lean as your muscles causes you to burn more calories.

Being In shape is the best thing I’ve ever done tbh. I got no attention from women when I was overweight but now that I’m lean and muscular I get lots. People in general respect you more. They do nice things for you instead of disrespecting you. People invite you to parties and events and you make more friends because people actually want to hang out with you. Being in shape is the best and I hope everyone here can get to their goal weights.

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Maintenance is the second journey

I started my weight loss journey in April-ish 2023. I had just turned 50, had some poor health results, was 5 feet tall and obese, and I had a lot of physical limitations due to weight.

Since then, I have lost 115 pounds, and have been maintaining since about June of this year.

I had it in my mind that maintenance was going to be the easy part…and yes I: - eat regularly and without worry about eating over a deficit - am less focused on a number on a scale and tracking and more focused on health, fitness, and happiness - am eating nutritionally well, love the gym, and feel good mentally and physically - in general, am much happier and balanced because I can do any activity I want, and am not held back by weight

But my “second journey” of maintenance has also included times of: - extreme fear of re-gain - seeking therapy to work on my emotional issues (it helped) - gaining and going back to a flurry of deficit and tracking in a panic - over exercising, under-exercising, forgetting exercise altogether - eating terribly and going back to old habits and being angry at myself - body dysmorphia for a long time (it’s way better now fyi) - some loose skin (again, it’s getting better all the time)

Through all this, I’ve had one mantra, and that’s always keep trying, and I always get back to balance.

In some ways, I miss the weight loss period because you have a strict plan to follow and you know what you’re doing every day and have a goal. In maintenance, your goal is much more elusive, to stay healthy, to have fitness goals, to eat well, to find mental health balance. I kind of think it’s where the real internal work on ourselves has to start, if we are to keep maintaining a healthy lifestyle after a large amount of weight loss.

Thanks for listening to my musings, this was triggered someone noticing today my upper body is jacked now, which, I kind of knew but didn’t!

Here’s my latest before and after: May 2023 - December 2024 https://imgur.com/a/GGpJ08D

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Friday, December 13, 2024

Am I putting my health in danger long term with my current diet?

I (33m) started trying to loose weight about 2 months ago after really keeping myself isolated and depressed for a long time. I joined my local slimming world to get real world support with loosing weight and the group there are wonderful people who have really helped me. Over 2 months I've lost about 14kg in weight going from 122kg to 108kg.

Ive been making small changes week by week to my diet to help me stay motivated and not doing it all at once. I thought my food planning was going very well but I started using a calorie app to help me track and realised that I'm maybe eating between 1200 to 1400 calories a day, which after searching online, says that's very dangerous to my health long term.

To give an example of an average day: My breakfast has changed from a bowl of cereal (probably about 2 portions worth) to a ham omellet. For lunch I used to have something like ham and cheese toasties or other sandwich and have changed to eating fruit throughout the day like apples, bananas and grapes. For snacks instead of chocolates, biscuits and toast ive changed to corncakes and crispbread. For dinner it's stayed similar of one pot meals like bolognese, stroganoff, casserole etc. With pasta, rice or potatoes, and carrot and brocoli sides. But I've made changes like double/sour creams to fat free yogurt for sauces. And desert from ice cream to almond milk and small biscuit.

I thought I had made lots of healthy changes but realised my calorie intake had dropped dramatically from 2500 to just half of that.

As I started loosing weight my motivation to exercise came back, I no longer walk like an elderly man the day after doing weights training, running hurts my knees and back far less than at the start, and I no long need to stop for a breath after each lap in the pool and can swim consistently.

My main worry is that all these positives aspects im seeing in the short term with current food plan may not be best long term. Am I doing this super wrong and basically just loosing weight by starving myself (don't feel hungry throughout the day fyi). Is my current amount of calories okay as a deficit while I'm focusing on weight loss?

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Can't lose weight

Good day everyone! I'm a 49 year old male that weighs 270 pounds and I'm 5 foot 10.

I have tried losing weight for almost a year and no success. I regularly see my doctor and talk to dietitian. It's getting old now. My eating style is very clean. Mostly fish and chicken, lots of veggies...typical good food diet. No health issues. I don't drink or smoke. Most people in my family are obese.

My exercise routine is 2 days per week on nordic track bike and 2 to 3 days per week doing full body strength training. I push myself all the time and my flexibility, stamina and strength have greatly improved.

I'm pretty much at the point of giving up. No weight loss at all. I consistently stay between 267 and 274 pounds. Only thing I can think of is that it's in my genes and I'm destined to be this big no matter what I do.

I guess I'm looking for a last ditch bit of motivation before I completely give up. I'm pretty sure my doctor has given up as well, since we've gone through so many options and made no progress at all.

My daily caloric intake ranges between 1600-1800. I rarely use any oils at all. No sauces, no butter. I have a scale that I use on occasion.

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How do I know if slow weight change is a plateau or normal fluctuation?

For reference, I’m 5’6 F.

I’ve already lost 50 pounds but gained 10 pounds back.

I want to lose 20 pounds next year. That’s roughly 1.5-2 pounds per month or 200-250 calories less per day. (I rounded out the numbers).

The problem is I know that due to water weight, lactic acid build up, and a higher volume of food, I won’t see changes on the scale except maybe every 2 months if I go this slow. I know that people say pictures and clothing size are another way of tracking progress but if I’m only losing 2 pounds a month, I don’t think I’ll see progress that way either.

My questions are:

  1. How do I not go crazy when losing 2 pounds a month will feel like watching paint dry?
  2. How do I know if I’ve hit a plateau or I’m just experiencing normal fluctuations with such slow weight loss? For example, let’s say I stick to a 250 calorie deficit and I lose 4 pounds but gain 2 pounds (from my period, from muscles, or water retention, etc). How do I know if I need to lower my calories again or just stay consistent? Especially as a woman, it’s just way harder to tell what’s what.

Thanks.

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Thursday, December 12, 2024

Winter Wellness Guide 2024: Stay Healthy and Fit During Cold Season

When it’s cold and dreary outside, many of us feel the urge to hibernate. Although we don’t sleep through the entire winter like bears, we tend to stay indoors, indulging in comfort foods while longing for warmer days.

However, winter is not the time to neglect your health or weight loss goals. This season brings increased exposure to colds, the flu and other airborne illnesses, especially since we spend more time indoors. The hearty meals we crave on cold days are often high in calories, and the colder weather can lead to decreased physical activity.

We’re here to assist. After delving into scientific research, we’ve compiled a comprehensive guide filled with valuable tips for navigating wellness in the winter season. Discover how to bolster your body’s natural defenses, find ways to burn calories both indoors and outdoors, and explore simple, delicious recipes that satisfy without derailing your healthy diet.

Boosting Your Immune System in Winter: Essential Nutrients and Foods

healthy foods to boost immune system

Avoiding common colds and other viruses entirely during winter is nearly impossible. However, a robust immune system can often prevent these viruses from causing serious symptoms. Beyond defending against minor illnesses, your immune system also shields you from major diseases, including cancer.

According to the Cleveland Clinic, your immune system requires a steady intake of five key nutrients: vitamin C, vitamin B6, vitamin E, zinc and selenium. Consuming a variety of vegetables, fruits, whole grains and legumes is the best way to obtain these essential nutrients. The wider the variety of these healthy foods in your diet, the more likely you are to meet your needs for these vitamins and minerals. Nutritional supplements are an option, but you should consult with your healthcare provider to determine if they’re appropriate for you.

Recent studies have highlighted the significant role of digestive tract microbes in our immune systems, as reported by the Harvard School of Public Health. Prebiotic and probiotic foods support healthy microbial colonies. While all vegetables, fruits, legumes and whole grains contain prebiotic fiber, garlic, onions, asparagus and bananas are particularly rich sources. For probiotics, consider fermented foods and those with live cultures, like yogurt, sauerkraut and kombucha.

Maintaining a healthy weight and eating well can enhance your immune function. Obesity is associated with impaired immune function, according to the Centers for Disease Control and Prevention. Strengthen your immune system by avoiding smoking, limiting alcohol consumption, ensuring adequate sleep and staying active—all of which also support weight loss goals.

Winter Wellness Exercise Tips: Indoor and Outdoor Activities to Keep Fit

woman exercising outside in winter using a smart phone

Nothing may seem more appealing than cozying up on the couch to binge-watch your favorite series when the weather is frightful. However, it’s crucial to stay active, aiming for at least 30 minutes of exercise daily. This can be broken down into three 10-minute sessions if preferred. The key is to incorporate physical activity into your routine, ensuring you don’t neglect exercise until spring.

Exercising outdoors in cold weather can be invigorating. Activities like walking, hiking, ice skating, cross-country skiing and sledding not only get you out into the fresh air and sunlight but also help you feel warmer upon returning indoors. Dress in layers, protect your extremities, choose shoes with good traction and take extra time to warm up and cool down, especially for vigorous workouts, as recommended by the National Institute on Aging. For more tips, explore Nutrisystem’s advice for exercising in cold weather.

Indoor workouts are equally important for winter wellness. Have a backup plan for days when outdoor conditions are unfavorable. Many gyms and fitness centers offer winter discounts. Swimming provides a great total body workout, and spin classes offer an energetic indoor cycling experience. Alternatively, a wide range of free workout videos are available on YouTube, including calisthenics, Pilates, yoga and Zumba.

You don’t even have to do a formal workout to burn calories. Simple indoor exercises can be done without any special equipment, and even household chores or dancing at a party can burn calories. We put together a list of 10 simple but effective workouts that you can try.

Winter Hydration: Tips for Staying Hydrated in Cold Weather

hot tea in front of a window

In warm weather, sweating reminds us to stay hydrated. However, the dry air of winter can lead to dehydration, often without noticeable symptoms, as explained by a report from the Mayo Clinic. Dehydration can slow your metabolism and confuse thirst with hunger, leading to unnecessary eating.

Staying hydrated doesn’t mean you must drink cold water all day. Warm broths, herbal teas and lemon-infused hot water are comforting options. While sports drinks claim to offer hydration benefits, they are often high in sugar and calories and provide little advantage over plain water. Aim for at least 64 ounces of fluids daily, tracking your intake with the Nutrisystem app or a simple tally system.

Healthy Winter Eating: Nutritious Comfort Foods for Cold Months

merlot beef with root vegetables

Winter is the perfect time for comfort foods and hearty meals that warm us from the inside out. Fortunately, enjoying these foods doesn’t have to sabotage your weight loss efforts. The Nutrisystem menu offers a variety of hearty winter meals, like Merlot Beef with Root Vegetables and Roasted Turkey Medallions. Keep your kitchen stocked with these convenient options to avoid supermarket trips on cold days.

When preparing your own meals, focus on nutritious, seasonal vegetables like carrots, beets, squash and sweet potatoes. Pair these with lean proteins in satisfying dishes such as Roasted Chicken with Rainbow Carrots and Potatoes or Dutch Oven Pot Roast. Utilize your slow cooker for easy, flavorful dishes like Chicken Gumbo and Unlimited Vegetable Stew.

When it’s cold outside, we love soup for lunch and dinner. We have tons of healthy soup recipes on the Leaf. All are rich in flavor, easy to make and approved by our team of expert dietitians. We’re talking about classics like Tomato Basil and French Onion. Our Chicken Parm Soup is sure to crush your craving for the classic Italian dish.

Managing Winter Stress: Tips for a Calmer Holiday Season

man on the phone with a friend outside

The holiday season, with its endless to-do list of shopping, cleaning, cooking and party preparations, can be particularly stressful. This stress can manifest as headaches, insomnia, digestive issues, anxiety and even more severe symptoms like chest pain and high blood pressure. Furthermore, stress is a known trigger for overeating and making unhealthy food choices.

While it’s impossible to eliminate stress entirely, you can mitigate its effects. Exercise reduces cortisol levels, which can be harmful when chronically elevated, according to a study in the Journal of Endocrinological Investigation. Even low-intensity activities like walking can help relax both mind and body.

Daily meditation, yoga and tai chi can be effective for reducing stress, offering the additional benefits of low-impact exercise. Maintain your regular sleep routine during the holidays to prevent stress-related overeating and weight gain.

Certain foods, such as salmon, walnuts and dark chocolate, can help manage holiday stress and combat winter blues. Explore our complete list of 10 mood-boosting superfoods for the winter months.

Socializing with family and friends is one of the most effective ways to alleviate stress, as social connections can modify our stress response, according to the American Psychological Association (APA). Engaging in conversations with supportive friends can lower blood pressure and heart rate.

However, if family interactions are the source of stress, seek out friends who offer a listening ear or share a laugh with you. Laughter has been shown to reduce anxiety and depression by altering stress-related factors, as reported in the journal Current Research in Physiology. Regardless of the stress source, finding reasons to smile or laugh can make challenges more manageable.

The post Winter Wellness Guide 2024: Stay Healthy and Fit During Cold Season appeared first on The Leaf.



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Weight loss advice needed

Hello! I’m f21, currently weighing in at 137lbs.

I have a very limited appetite at the moment.

Over the last two years, my depression had taken over my life, and I had gone from 160lbs (10st9) to 17st5 (143lbs) in about a year and half, due to my medication and overconsumption of foods like icecreams and chocolates — anything I could get my hands on — and ate like there was no tomorrow. 3-5 meals a day, with snacks and pretty much daily, icecream.

As of the last week and a half, I’ve been working on myself because I want to get back what my depression took away from me and be able to look at myself in the mirror again without despising what I see.

I’m consuming about 150-350 calories, and burning 260 a day with a 40 minute walk (2.05km.) I workout once a day, doing as stated above.

I want to know, is there anything I can do better? Are there any workouts that are amazing for weight loss? How long will it take me to get back to 160 or lower? Thank you!! :))

Edit: and how do people stay motivated 🥲 it’s so hard

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30 Best Christmas Side Dishes That Will Wow Your Guests

Sharing a delicious feast with the people you love is a holiday highlight for many of us. While we love the main entrees like turkey, ham, and roast beef, we often get more excited about the Christmas side dishes.

To help you make a meal that impresses your guests, we’ve collected our best Christmas dinner side dishes. They offer new ideas for potatoes and seasonal vegetables, as well as some suggestions for bread and muffins. They will make your celebration memorable!

Most of these Christmas side dishes are quick and easy to prepare, so they won’t take you away from spending time with your guests. All of them will delight your family and friends while keeping you on track with your weight loss plan.

1. Warm Winter Salad with Pears

Warm Winter Salad with Pears with Pears

Toss the ordinary salad for your holiday side dish this year and instead serve up this seasonal blend of vegetables and fresh fruit. It features fresh Brussels sprouts shaved into thin ribbons, diced sweet potatoes and juicy pear slices. Goat cheese adds a creamy texture and protein, while chopped pecans give each bite a bit of crunch.

The salad dressing is a simple blend of olive oil, balsamic vinegar, maple syrup and a touch of cinnamon for sweet heat. The following day, add leftover turkey or chicken to the remaining servings of this salad to make yourself a nutritious and satisfying lunch.

Get the Warm Winter Salad with Pears recipe.

2. Dutch Oven Honey Whole Wheat Bread

Dutch Oven Honey Whole Wheat Bread

Baking bread may sound like it requires advanced-level kitchen skills, but anyone can succeed with this easy Christmas side recipe. You make it with whole wheat flour for nutty flavor, chewy texture and a serving of fiber. The key is using a Dutch oven so that it forms an even and appetizing shape as it bakes.

Prepare the dough early in the day of the party (or the day before), have it in the oven when guests arrive and your home will be filled with the tantalizing aroma of fresh bread. If there’s any left, you have the foundation for a healthy, day-after sandwich.

Get the Dutch Oven Honey Whole Wheat Bread recipe.

3. Warm Brussels Sprouts Cranberry Salad

Warm Brussels Sprouts Cranberry Salad

Several seasonal favorites come together in this fresh take on a holiday side dish. Shaved Brussels sprouts are paired with savory shallots, chopped pecans, and fresh or dried cranberries. Coat it all with a sweet and savory homemade honey dressing and serve the dish while the sprouts are still warm.

Get the Warm Brussels Sprouts Cranberry Salad recipe.

4. Hasselback Sweet Potatoes

Hasselback Sweet Potatoes with fresh herbs

Here’s a delicious and appetizing alternative to high-calorie candied sweet potatoes. In this recipe, the super-nutritious orange tubers are sliced partially through into thin, even segments that result in a dramatic fan-like appearance once they’re baked. Before the sweet potatoes go into the oven, they’re flavored with an olive oil mixture infused with minced garlic and chopped rosemary. They cook slowly in the oven and come out crisp on the outside, yet tender and sweet on the inside.

For an even more appealing presentation, top the sweet potatoes with shredded cheddar, mozzarella or chunks of blue cheese and melt it before serving.

Get the Hasselback Sweet Potatoes recipe.

5. Dutch Oven Creamy Winter Vegetable Soup

Dutch Oven Creamy Winter Vegetable Soup

A rich and creamy homemade soup is sure to warm up any get-together. With this recipe, it’s easy to prepare and packed with nutritious seasonal vegetables, such as carrots, turnips, leeks, onions, celery root, parsnips, Brussels sprouts, butternut squash and kale. All you do is cook them until tender in a Dutch oven, season them with herbs like garlic, rosemary and thyme, and add vegetable broth.

After simmering for about 35 to 45 minutes, you blend it all together with an immersion blender (or an ordinary blender) and stir in nonfat milk for creamier texture. A swirl of pesto in each bowl is a colorful finishing touch.

Get the Dutch Oven Creamy Winter Vegetable Soup recipe.

6. Creamed Brussels Sprouts

Creamed Brussels Sprouts

The cheese lovers around your table will rejoice when you make this festive holiday recipe. You start by charring the Brussels sprouts to bring out their natural sweetness and to add a hint of smoky flavor. Then they’re bathed in a rich sauce made with nonfat milk, half and half, shredded light white cheddar cheese and grated parmesan cheese.

After baking the dish briefly, you broil it to give it a crusty brown top. This recipe is almost certain to become a new tradition for your seasonal celebrations.

Get the Creamed Brussels Sprouts recipe.

7. Whole Wheat Cranberry Orange Bread

Whole Wheat Cranberry Orange Bread

Treat your guests (and yourself) to one of the sweetest Christmas side dishes that you can serve at dinner, breakfast or coffee break. This soft loaf has the bright taste of orange juice and zest and the tart flavor of dried cranberries.

The bread is rich and moist, thanks to real eggs, butter and applesauce, along with whole wheat flour. You can put any slices left into the freezer and toast them for yourself on a winter morning or afternoon.

Get the Whole Wheat Cranberry Orange Bread recipe.

8. Broccoli Cheese Casserole

Broccoli Cheese Casserole

When you serve this easy Christmas side, everyone will ooh and aah over the crusty topping made of cheddar cheese and breadcrumbs. Then they’ll rave about the perfectly tender broccoli and the zesty flavor, thanks to the Dijon mustard, garlic powder and black pepper. No one but you needs to know this dish is so healthy, it’s approved by the dietitians at Nutrisystem.

Get the Broccoli Cheese Casserole recipe.

9. Stuffed Acorn Squash

Stuffed Acorn Squash

Winter squash are traditional Christmas side dishes for many families. This version is both delicious and nutritious.

Sweet acorn squash is baked until tender. The filling is a blend of quinoa, walnuts, herbs, and pomegranate seeds or dried cranberries. The dish is hearty enough to satisfy vegetarians at your holiday table and it makes a healthy lunch for you anytime.

Get the Stuffed Acorn Squash recipe.

10. Roasted Maple Pecan Sweet Potatoes

Roasted Maple Pecan Sweet Potatoes

This holiday, bring an exciting new sweet potato dish to your table. To make it, slice the sweet potatoes and roast them until tender. Spice them with cinnamon and toss with maple syrup to enhance their natural sweetness.

Finally, top with crunchy, salty pecans and tart cranberries. This elegant yet simple dish is healthy comfort food for any day of the week.

Get the Roasted Maple Pecan Sweet Potatoes recipe.

11. 2-Step Herb Mashed Potatoes

2-Step Herb Mashed Potatoes

You can turn ordinary mashed potatoes into one of the easiest Christmas side dishes in two quick steps. The potatoes are boiled with the skin on for an earthy flavor and a healthy portion of fiber. Then you mash them with nonfat milk and light butter for a creamy texture. Dial up the flavor with chopped fresh herbs like rosemary, thyme and oregano.

Get the 2-Step Herb Mashed Potatoes recipe.

12. Instant Pot Roasted Cauliflower

Instant Pot Roasted Cauliflower

Break up the dull vegetable routine with one of our favorite Christmas side dishes. The cauliflower is flavored with lemon juice, garlic, thyme, cumin and smoked paprika, then cooked to tenderness in the Instant Pot for just three minutes. A few minutes under the broiler and the vegetable turns sweeter, crisp around the edges and browned. Sprinkle pine nuts and golden raisins on top before serving for an elegant touch.

Get the Instant Pot Roasted Cauliflower recipe.

13. Pomegranate Arugula Salad

Pomegranate Arugula Salad

The peppery flavor of arugula complements the tangy pomegranate seeds, sweet pears and creamy goat cheese in this easy holiday side dish. The salad also includes pistachios for a salty crunch, and it’s dressed with a sweet and savory homemade vinaigrette flavored by Dijon mustard, maple syrup, balsamic vinegar and pomegranate juice. Keep the salad fresh by adding the dressing just before serving.

Get the Pomegranate Arugula Salad recipe.

14. Cauliflower Risotto with Spinach and Mushrooms

Cauliflower risotto with parsley served in a bowl

Risotto is the creamy, cheesy rice dish that makes any meal special. This healthier version replaces the white rice with more nutritious riced cauliflower. You can buy it in many supermarkets or make it yourself in a few minutes with a food processor.

Sauté mushrooms and spinach for hearty flavor and add them to the cauliflower. Shredded cheese and nonfat milk give your risotto the perfect silky texture.

Get the Cauliflower Risotto recipe.

15. Roasted Green Beans and Mushrooms with Honey Balsamic Drizzle

Roasted Green Beans and Mushrooms with Honey Balsamic Drizzle

The same-old green bean casserole can’t compare to this sweet and savory holiday side dish. The string beans and meaty mushrooms are coated in a blend of honey, balsamic vinegar and olive oil, and seasoned with thyme, garlic powder and sea salt. Roasting in the oven blends and deepens all the flavors. Save this easy holiday recipe to make whenever you have fresh green beans and want a tasty and healthy way to prepare them.

Get the Roasted Green Beans and Mushrooms recipe.

16. Seasonal Butternut Squash Pomegranate Couscous Salad

Seasonal Butternut Squash Pomegranate Couscous Salad

Couscous may look like a grain, but it’s actually tiny pasta pearls. They’re the foundation of this filling salad, featuring a medley of tastes and textures from butternut squash, pomegranate seeds and sliced almonds. You can serve it warm or cold, so it’s a handy option for workplace and neighborhood potluck parties.

Get the Seasonal Butternut Squash Pomegranate Couscous Salad recipe.

17. Skinny Mashed Sweet Potatoes

Skinny Mashed Sweet Potatoes

If you and your family like to keep things simple, make a batch of this easy holiday side dish. It combines sweet potatoes and mashed cauliflower for hearty texture and lots of nutrients. Blend in Greek yogurt and skim milk to make it creamy and top with toasted pecans, fresh herbs, a sprinkle of feta cheese, or nothing at all, if that’s your preference.

Get the Skinny Mashed Sweet Potatoes recipe.

18. Roasted Balsamic Figs and Brussels Sprouts

Roasted Balsamic Figs and Brussels Sprouts

Bring something new to the table with this festive holiday side dish. It features two seasonal specialties, fresh figs and Brussels sprouts.

The figs are sweet and juicy, a tasty complement to the earthy flavor of the vegetables. They’re drizzled with balsamic vinegar and then slow-roasted until the figs are soft and the sprouts get crisp around the edges. It’s sure to impress.

Get the Roasted Balsamic Fig and Brussels Sprouts recipe.

19. 3-Step Savory Herb Muffins

savory herb muffins

Your crowd will go wild when you bring out a basket of these warm and fragrant fresh-baked muffins. You’ll be quietly glad to know that they are made with healthy ingredients like pureed sweet potato, rolled oats, whole wheat flour and Greek yogurt. They’ll exclaim over the savory herbal flavor. You’ll be relaxed knowing the recipe is simple and healthy.

Get the 3-Step Savory Herb Muffins recipe.

20. Easy Instant Pot Herb Roasted Potatoes

easy instant pot herb roasted potatoes

Roasted potatoes are a classic Christmas side dish. Cooking them in the Instant Pot speeds up the process, frees up your oven and locks in rich flavor. Herbs such as oregano, rosemary and thyme perk up the taste, while a light coating of olive oil helps to crisp up the baby potatoes’ skin. They go well with classic turkey, roast beef or savory salmon.

Get the Easy Instant Pot Herb Roasted Potatoes recipe.

21. Fig Salad with Maple Balsamic Vinaigrette

Fig Salad with Maple Balsamic Vinaigrette

A salad can be a truly festive holiday side dish when you use delicious and fresh ingredients. In this recipe, the blend includes fresh figs, dark leafy greens like spinach or kale, red onions, tangy goat cheese and crunchy pumpkin seeds. The base is hearty quinoa, so the salad is nutritious and filling. The Maple Balsamic Vinaigrette gives it all a seasonal flavor that fits on your party table.

Get the Fig Salad with Maple Balsamic Vinaigrette recipe.

22. Sheet Pan Potatoes and Pears

Sheet Pan Potatoes and Pears

Pears are an unexpectedly tasty companion to potatoes. Roasting softens the fruit and enhances its complex flavors, while the potatoes turn crispy on the outside and fluffy inside. Add red onions for a zesty note and fresh rosemary to keep it savory. Best of all, this easy holiday side dish leaves just a single pan for you to clean up when the meal is done.

Get the Sheet Pan Potatoes and Pears recipe.

23. Cinnamon Raisin Carrot Muffins

Cinnamon Raisin Carrot Muffins

These muffins are a healthy Christmas side dish that tastes like dessert. That’s because carrots are the naturally sweet vegetable that actually give baked goods a delicious flavor and a rich texture.

Grated carrots are blended with apple sauce, yogurt, maple syrup and vanilla, so the muffins come out moist and crumbly. Sliced almonds, raisins and cinnamon add extra taste to every bite. The recipe makes six muffins but you may want to double or triple it so you have plenty left over to enjoy on the chilly days ahead.

Get the Cinnamon Raisin Carrot Muffins recipe.

24. Honey Balsamic Glazed Carrots

Honey Balsamic Glazed Carrots

For an easy Christmas side dish that’s sure to please a crowd and keep you on track, try this tasty recipe. Baby carrots are bathed in a sweet coating of honey, balsamic vinegar and olive oil. They’re seasoned with salt, pepper and fresh parsley, then roasted in the oven to bring out even more of the carrots’ flavor. It’s so simple to make, it may become a go-to vegetable for your family all year long.

Get the Honey Balsamic Glazed Carrots recipe.

25. Savory Brussels Sprouts with Apple

Savory Brussels Sprouts with Apple

Give your holiday feast a truly seasonal flair with a tasty pairing of these two fresh ingredients. The sprouts are cut in half, the apples are diced, and they’re both flavored with a simple combination of apple cider vinegar, fresh thyme, salt and pepper. It all roasts in the oven until the Brussels sprouts and apples become tender and fragrant. This Christmas side dish is so savory and sweet that it is sure to win over anyone around the table who is skeptical about Brussels sprouts.

Get the Savory Brussels Sprouts recipe.

26. Festive Christmas Salad with Pomegranate and Pear

Fresh and Festive Christmas Salad

When planning your Christmas dinner, salads might not be the first dish you think of—but this Festive Christmas Salad is here to change that. Packed with seasonal flavors and vibrant, colorful ingredients, it’s an irresistible addition to your holiday table. Its perfect balance of sweetness and crunch make it a must-have for any festive meal. With just a few simple steps, you’ll have a dish that looks stunning and tastes even better.

Get the Festive Christmas Salad recipe.

27. Savory Butternut Squash and Kale Casserole with Parmesan

Savory Butternut Squash and Kale Casserole with Parmesan

This butternut squash casserole is a flavorful, hearty dish that brings together the rich, earthy taste of roasted butternut squash with the freshness of herbs, the protein-packed goodness of chickpeas and the vibrant texture of kale. Perfect for the holiday season or any time you want to try something new, this recipe is a must for casserole enthusiasts and squash lovers alike.

Get the Savory Butternut Squash and Kale Casserole recipe

28. Instant Pot Collard Greens

Instant Pot Collard Greens

For a healthy and delicious side dish, try this Instant Pot collard greens recipe. Packed with vitamins and minerals, collard greens are a nutrient-rich superfood, and this simple recipe brings out their incredible flavor. Perfect for the holidays or any winter meal, it’s an easy way to add more veggies to your diet. Give this recipe a try and enjoy a wholesome, flavorful addition to your table!

Get the Instant Pot Collard Greens recipe.

29. Carbonara Mashed Potatoes

Carbonara Mashed Potatoes

What if you could elevate your classic mashed potatoes into something extraordinary? Meet Carbonara Mashed Potatoes—a luxurious, flavor-packed twist inspired by the beloved Italian carbonara pasta. Blending the creamy richness of parmesan cheese, the savory touch of turkey bacon, and the velvety smoothness of whisked eggs, this recipe turns a humble side dish into a stunning centerpiece worthy of your Christmas dinner table.

Get the Carbonara Mashed Potatoes recipe.

30. Roasted Carrots with Whipped Ricotta and Honey Glaze

Roasted Rainbow Carrots with Whipped Ricotta and Honey Glaze

This roasted carrot and ricotta dish is everything you want in your Christmas side dishes: simple, stunning and bursting with flavor. Roasting elevates the natural sweetness of the carrots, creating a deep, caramelized richness, while the whipped ricotta provides a luxuriously creamy contrast. A drizzle of honey ties it all together, amplifying the carrots’ sweetness and adding a touch of indulgence.

Get the Roasted Carrots with Whipped Ricotta and Honey Glaze recipe.

The post 30 Best Christmas Side Dishes That Will Wow Your Guests appeared first on The Leaf.



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