Multiple questions - insecure ex

Hey all, I have been on a weight loss journey which only started being successful in the last 7 months ish. Insecure ex: Very much did not want to work out and ate a lot of takeout - wouldn’t eat the healthy meals I’d cook, didn’t have a job, didn’t move from the couch. Constant belittling when I would go to the gym (would demand I made him go with me but it would require 2hrs of nagging before he would always say a hard no anyway, tried for about 2yrs before I gave up on it and he would say I gave up on him after that). I worked next door to my gym but would still come home, emotionally exhaust myself, then drag my ass back. Shockingly didn’t have much success but he would still rag on me for “trying too hard” while simultaneously being pissed I didn’t drag him along. The question: I have been out of the relationship for almost 2 years now but the feeling like shit about going to the gym remains. Even if I’m home alone I feel like I am a bad person for going. How do I unlearn this?

Second question: over 7 months I have lost about 13kg. From 87kg to 74kg and I’m about 5’10. I have noticed I’m a bit more lean but my tape measurements haven’t changed. Like haven’t even lost an inch off any part of my body. Im pretty confident it’s not muscle loss because I’m getting stronger but does anyone have any idea why the scale would change so much without much physical change?

Thank you all in advance Ps I did think about breaking it into 2 posts because I might not get answers to both but screw it.

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Taking multivitamins while losing weight / cutting

I just want to share my experience as someone taking multivitamins every morning since started my diet (10 kg down, 2.5 months - simple CICO (calorie deficit)). This post is for those wondering if multivitamins would be a good idea for them.

I know a huge part of reddit are really hateful against multivitamins. But since I bought my pills before finding it out (happily) I thought might as well take them anyway. Here are my afterthought:

Since started taking it: My sleep improved. My energy level improved. My skin improved. Of course this can be attributed to other parts of my lifestyle that i improved (mainly more sport). But generally speaking when accumulating weight loss fatigue from calorie deficit, your energy levels should decrease.

I know, you are supposed to get all the micronutriment from your food alone. But when in a calorie deficit it can be hard to match the daily recommednation, also it's much more tedious to track. I was most likely deficient on some vitamins before even starting the diet.

So to conclude, if you can get your hands on high quality multivitamins, do it (from pharma or well-known brand). It can only help you and especially when cutting, where getting all these minerals and vitamins can be hard.

For reference here are the micros present in the pills I'm taking: Vitamin A, D3, E, K, C, B1. B2, B6, B12, Niacin, Biotin, Calcium, Magnesium, Zink, Chrome, and some other I don't know their function.

My only real guideline would be to make sure you get one from quality sources, not the really cheap ones.

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How to encourage fiancé to lose weight

My (31f) fiancé (34m) has been wanting to lose weight for the past year. It’s gotten to the point that he refuses to attend social events because he’s uncomfortable with his weight, and we have a few vacations planned where he mentions that he is “too fat” to be there. For reference, we met 3 years ago and he was 190 lbs at 6 feet. Now he’s about 260 lbs and overweight. We are in our 30s now and have more responsibilities and high stress jobs, but he wants to lose weight and I want to help him for his confidence more than anything. His parents are both 300+ lbs and when he complains about his weight, his parents will say “you don’t want to be anorexic” or “men need to be over 220 lbs or they look sick”, so obviously not encouraging his weight loss

We bought a treadmill that he only used about 10 times in a year, so recently bought a workout bike that he has never been on. We have weights and a cable machine that he uses once every couple months. I workout 3-4x a week and he’ll say “I’m going to workout too” and just never does. I’m concerned about his health as his parents are both diabetics with multiple joint replacements and are unable to go for walks. My fiance has even expressed that he doesn’t want to get to the point where he loses his mobility What has helped others in this situation?

Edit: Not sure why the downvotes. I love this man and want to help him, he also wants the help

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Anyone attended OEAnon meetings?

Anyone ever attended an OEAnon meeting?

Recently I was binging insatiable on Netflix and the main character patty mentioned and is shown going to Overeaters anonymous meetings. My first thought is one I’ve never heard of that before and two, that can’t be real! I looked it up and sure enough there is AA for us! Anybody ever attended what was your experience? Was it helpful? Is it super religious? I think I might go to one this weekend! I have read through their “manual” I guess and it seems like a worthwhile all inclusive community!

On a side note weight loss update to help fill word count: how do I get ready for my first winter this low in weight😭 I’m FREEZING DAILY !!! All I know is the solution is going to cost a lot of money help😅

Hopefully this meets the word count oh lord

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Did getting made fun of go away?

Obviously there are tons of benefits to weight loss and I know basically all of them at this point, however I wanted to really know if that goes away, and if the feeling of being on edge goes away?

I’m more just talking about general laughing, mocking, looks, etc. but I guess you can include other stuff, other types of bullying, whatever you want to call it.

I’m obese and have always felt so picked on in a million different ways, and has made doing normal things more difficult, like I’m always super aware of how people might look at me when I’m sitting in front of them (aka not at the very back seat), don’t like to eat in public except if it’s a restaurant or cafe, careful which bus seat to get and analyse how each person might look at me if they might have to sit next to me, taking time to stand before entering a lecture after walking up stairs because I’m out of breath or having to go in and trying to cover it with a cough and holding my mouth like I’ve got a itchy throat or something. I could give loads of real life examples of actual situations where stuff has happened rather than just everyday where I’m afraid of people’s perceptions and what could happen, but you get the point.

So just wanted to know if that went away and if you can relax in public? I really hope so.

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No Tricks! Just 13 Healthy Halloween Treats

Want to enjoy the festivities without falling off track this Halloween weekend? We’ve got you covered with these adorable Halloween themed treats.

They’re cute, delicious and completely guilt-free. So you won’t scare of the progress you’ve made on your weight loss plan. Bonus: If you’ve got kiddies or grandkiddies, they will love making these fun festive treats with you!

1. Spider French Onion Dip

This Spider French Onion Dip is the perfect dish to bring to your next gathering, whether it’s a healthy Halloween celebration or a child’s birthday party!

2. Banana Ghosts

Get your healthy Halloween off to a ghoulishly good start with these adorable and festive banana ghosts.

3. Apple Peanut Butter Monster Mouths

These Apple Peanut Butter Monster Mouths are simple to assemble and even easier to devour!

4. Frankenstein Kiwi

This Frankenstein kiwi treat is the perfect healthy addition to your Halloween festivities.

5. Spooktacular Orange Pumpkins

These orange pumpkins are perfect for your next healthy Halloween celebration.

6. Creepy Carrot Fingers with Hummus

These Carrot Fingers with Hummus are a perfect healthy Halloween recipe.

7. Bewitched Cheese Broomsticks

These Bewitched Cheese Broomsticks are a perfect Halloween recipe. They’re on theme and on plan!

8. Candy Corn Parfait

This Candy Corn Parfait is the perfect healthy treat for your Halloween celebrations.

9. Popcorn Hands

These Popcorn Hands are a creepy (and delicious!) way to celebrate Halloween slim-down style.

10. Spider Deviled Eggs

These Spider Deviled Eggs are creepy to look at but delicious to eat!

11. Turkey and Hummus Mummies

These Turkey and Hummus Mummies are so easy to make, you can get the kiddies in on the action! They’re a simple and tasty treat anyone can create.

12. Fruit-Filled Orange Jack-O-Lanterns

These Jack-O-Lantern Fruit Cups are the perfect addition to your healthy Halloween celebration. Just scoop out the orange, draw on faces (or carve them if you’re feeling adventurous!), then fill them with green grapes… or any of your favorite fruits!

13. Loaded Pepper Pumpkins

Who says Halloween is only about sweet treats? Follow any of your favorite stuffed pepper recipes for this tasty dish (we like this vegetarian recipe!). Just scoop out the insides of your pepper, carve a fun face, and stuff it with anything you choose!

The post No Tricks! Just 13 Healthy Halloween Treats appeared first on The Leaf.

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Don’t Throw Away Your Game Plan at the First Hurdle

Sitting here, I’m looking back on all the times I’ve tried and failed with different diets. Every time I hit a roadblock, I’d go back to the drawing board, scrap the old plan, and try something new. I’d get caught up in the idea of a “shiny new diet,” thinking it would solve everything, when in reality, plateaus and slow progress are just part of the journey.

There were times I plateaued at eating around 1,900 calories, and instead of sticking it out, I developed an unhealthy approach to weight loss, constantly cutting my calories lower and lower. Eventually, I found myself eating as little as 1,000 calories a day, which completely wrecked my relationship with food.

Looking back, I wish I had stayed on track and pushed through those plateaus without wrecking my relationship with food. Sure, your caloric needs change as you lose weight, but that doesn’t mean you have to keep slashing calories every time progress slows. I’ve learned that it’s better to stay patient, adjust as needed, and trust in a balanced plan instead of constantly overhauling everything. If you're on your own journey, keep this in mind: don’t throw the game plan out the window at the first hurdle. Plateaus are normal, and staying patient and consistent will get you further than starting over each time things get tough.

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Am I being too Agressive?

Hello all, I 25M, 6'2", ~385Lb. (Down from 415) started my weight loss journey about a month and a half ago after a engagement breakup. I started the journey out of anger / spite because I hated the person I saw in the mirror every day and as an "escape" from the situation instead of sitting around thinking about it all day. I started by going and walking 1 lap around a local lake (~ 1 Mile per lap) after work, which lead to 2 laps, and now im doing about 4 every other day after work. It has turned into something I rather enjoy going and doing every other day instead of something I started out of anger and I have even started going to a gym to do other excersises on the off days. My biggest concern I have is since I started down this path I have been at roughly a 2K to 2,500 Calorie defficit every day due to a lack of appetite or just genuinly not being as hungry as often (at least per the "HitMeal" app, The app says at my weight I should be shooting for ~4K - 4,200 a day to lose weight). I still eat the usual 3 times a day have made sure to eat about 2,000 - 2,500 a day, I have just been trying to make healthier options and have cut out sodas / cut back on eating out. Per the app I still get all the Carbs, Protein and such it recomends each day, I just have worried that this is "Too Agressive" of a path to maintain or that I am seting myself to crash somewhere along the way. Im not as worried about the actual numbers on the scale as much as I am worried about how I see myself / how I feel. I just wanted to reach out and hear advice from others that have been / still are a similar journey!

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Trying to get myself to walk 5km-10km a day (+ a few questions because I don't know much-)

This post is a bit all over the place since I'm tired and trying to figure stuff out so this is both questions and some info if anyone's curious for when I ask questions or vice versa 🥲

So I'm not the best with keeping a routine, especially after it's been broken and then I just..can't get myself to fix it-

I know walking is good for weight loss, and that's something i want to get into doing again, even though I don't look overweight but my height and weight say otherwise- which makes me feel cruddy but eh-

And I also know that most people usually do a calorie deific (?) but I'm not able to do that, as I'm already struggling to get my body to quit whining and actually eat something other than chocolate (comfort food, trying to fix it) Due to my families comments I ended up developing symptoms similar to Disordered Eating. My sensory issues don't help much in that department, as whenever I eat food I like or don't like and I eat too much of it my tongue will feel like it's swelling up in order to push food away and keep me from eating. Which I'm not sure how to fix, but I'm trying to figure out it :/

I know that calorie defecits are usually.. recommend(?) but I realized my body (back when I used to work out) didn't need diet alterations as my body was.. completely fine??? The only reason I gained weight was because of muscle mass, but now I'm not doing muscle but cardio, so I'm curious how this will play out. Since I didn't fully change my diet or followed some strict instructions- I just added more things I actually needed in my diet but kept the old stuff, which actually worked??? I'm forever bound to having larger thighs due to genetics, as they're actually mostly muscle than fat- just very squishy lol. So I'm fine with that-

Though I'm curious if I DO need a calorie deific??? Since I'd rather avoid it out of fear I'd obsess over..well.. everything.. that's why I don't check my weight and try to be a bit more on control of what I eat. (Unless if it's sad hours, that doesn't count 😆)

Would 5-10km a day be okey? Even without the diet alteration? It'll probably be slower, but I already do 10000+ steps a day due to classes. So adding 10000 or 20000 more would probably be leveled out and not be too much of an issue? I don't know- I saw a lot of people who did the same as me and were fine even without altering their diet much, which is comforting since I struggle with how I look due to the fun comments from my family, so it makes me feel...happy? That other people are doing similar stuff as me? I mean, it makes sense, since not everyone's body works the same. (E.g. I knew someone who'd drink a chocolate protein shake and eat a chocolate muffin after a workout and be perfect fine. It's just what their body needed) But if there's anything you guys think I should look into if it'll work for me or might make things a bit easier, please comment! :) and keep it civil 🥲

I Hope the post made sense 😅

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Don’t know where to even start could really use some tips.

I’m at a loss here. I was always around 115 to 130 max my whole life (I’m 5 foot tall female) and after having 2 kids I’m now up near 190 and need to do something about it. The combination of baby weight I never lost, no time to go to the gym with 2 little ones, and stress eating has really gotten my weight out of control and I don’t know where to even start. So here’s my basic questions if anyone can possible help me in the right direction!

What’s the best method?: I know yo-yo diets are a bad move, so what is the best recommended thing to do in order to jump start weight loss? Intermittent fasting? Drinking x amount of water? Eating under x amount of calories, etc.?

What’s a reasonable number to try and lose each month? I don’t really know what’s considered “normal” or “average” weight loss in a month or so. I want to make goals but want to make sure they’re attainable.

What meals are best?: If anyone has meals they loved and were able to lose weight eating them id love to hear what you suggest!

Exercise: What light exercise has helped with losing weight? Side note I do have POTS so excessive heat and heavy physical activity can cause me to pass out pretty easily so I’d like to start slow with working out so that I can build up my stamina gradually. I’m afraid to jump right into hard exercise.

Ways to fit in workouts: What do you suggest for finding time to work out? I have two toddlers and own my own business so my schedule is crazy, other people with crazy schedules when do you find is best to fit in some work outs?

Thanks so much!!!

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Loose skin and muscle lost

How to prevent muscle lost?

I have 15 pounds left in my weight loss to reach a healthy BMI.

Have heard the last 20 pounds include the most muscle lost.

I want to prevent this!

Any tips or tricks?

Also how to prevent loose skin?

Will me adding strength training help prevent both problems?

Holidays are near and my weight goal has become more difficult to achieve!!

Any personal experience on how you prevented this?

I have lost 70 pounds since the beginning of the year and just want to reach a healthy weight!

But scared of the negative effects that will come with these last 15 pounds.

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Exercise is essential - why do so many people here dismiss it?

I’m 5’2, woman, who has lost just over 100lbs (48kgs) and kept it off for five years now. The reason I have been able to keep the weight off for so long is absolutely credited to exercise.

Firstly, irregardless of weight, exercise is absolutely essential for longevity. Being fat, but fit is shown to be better for you than being slim and lazy. Cardio is for heart health, strength training is for fighting disease.

Now to talk about weight loss.

The equation is CICO - exercise is the CO. Yes, you do burn a majority of your calories at rest, but exercise actually makes your resting calories burned increase. The more muscle you have the more calories you burn at rest, because it takes more energy to have muscle than to have fat. Which means even after a weight lifting session where you may have burned less than 100 calories, you’re going to be burning more just sitting on your ass watching TV than you would if you didn’t exercise.

Running and biking are incredibly effective calorie burners. Everyone on here hypes up walking and they should, but if you can switch to a bike or even run, you can burn infinitely more calories than by walking. Walking is great, but it doesn’t build muscle unless you’re hiking up hills with packs on. It is still incredible, but it takes a long time and the reward is often minimal for how long it takes.

One problem with losing weight without exercise is that when you hit plateaus you have to typically cut your calories down again. This is a constant cycle, people talk about being on diets for the rest of their lives here, but it’s super hard to eat 1400 calories for the rest of your life. With exercise, I can eat 2100 per day and half the time I don’t even hit that.

Another issue is that when people shred all their weight just by diet alone they lose fat and muscle. It’s one of the main reasons we see people hitting their goal weights and while they are skinny, they can be skinny fat. Slim, but still with a higher body fat percentage. Muscle will make you look smaller and healthier.

Exercise is really hard to get started with. The learning curve is really steep. Once you’re about six months to a year in, it becomes routine and usually actually becomes fun. It doesn’t have to be perfect, just consistent.

I see so many people yo-yo dieting here because they lose the weight by simply eating less and then can’t maintain the low calories for ever. Those who exercise regularly with intensity are the ones to keep it off long term. It’s a lifestyle change, not a food change. It’s changing your sedentary, obesogenic lifestyle, to that of a fit, thin persons lifestyle. Food is just one part of the lifestyle.

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Stop putting everything off because you want to lose weight first

I lost 130 lbs and kept it off for 5 years. My biggest tip for everyone is to start living life now.

A common thing I see is people using their weight loss journey as a form of procrastination.

They put off things they really want to do in their life on the premise that they need to lose weight first.

"I hate where I live, but I'll move next year when I lose weight" or "I'll wait a year to lose weight before going to college/grad school".

"Ill buy clothes, shoes, get a haircut, etc. next year". Resulting in spending several years wearing frumpy clothes and looking unkempt. You don't need to buy a ton of clothes at your current size, but at least buy a few nice outfits. It's well worth spending a few hundred dollars to feel happy and confident.

I'll start dating next year. Even if your 'success rate' is lower, you can still find a partner via sheer numbers game. Not only that but you get more experience sooner to help you learn what you like/dislike.

"I'll go on vacation next year". Ok. Do it next year. But also do it now

People frame it as an either or. "I'll do this after I lose weight".

I don't think there's a tradeoff between any of these things.

If anything there's a correlation. Improving in one area of your life can help you improve in others.

Doing good things for yourself can improve your mental health thereby making it easier to lose weight

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keep getting irregular period during my weight loss journey

I’ve been on a weight loss journey for a while now, and I’ve noticed a concerning trend: I keep losing my period or get little to no flow when I’m in a calorie deficit. It’s not like I’m drastically cutting calories or working out excessively I’m just making some healthier choices and trying to shed a few pounds.I wouldn’t say I’m underweight, so I’m confused about why this keeps happening. Has anyone else experienced this? I’d love to hear your thoughts or advice on how to navigate this situation.

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30 Day Accountability Challenge - November 2024 Sign Ups

Hello lose it folks!

It’s that time again, time for a new sign-up post for the November 2024 daily accountability challenge!

For the newbies, please start here, so much valuable information.

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

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

This is the sign-up post to outline your goals. Don't feel you have to limit yourself to weight loss or health goals, we’d love to hear about whatever goal you’re chasing.

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. Don’t worry about missing days, you are always welcome here!

At the end of the month, there is a wrap up post to reflect on the month as a whole & what you learned.

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.

Let’s talk goals, here are mine for the month ahead:

Fruit or veg with every meal, one piece of cake a week:

Maintenance:

Don’t spend $ outside of preset weekly budget:

Weigh in daily to establish trend weight:

Find a way to enjoy moving my body everyday: What’s been working for me lately is punching the standing bag, belly dancing, yoga & if I really don’t want to, sit on the stationary bike & hate life 🤣. X/X days.

Journal for two minutes every morning: Keeps me semi sane. X/X days.

Today's gratitude or laugh list: Today, I’m grateful for & I found humor / a laugh in/with.

Meditate (sensory grounding) for 5 minutes to combat hyper vigilance: Trying to keep my parasympathetic nervous system in check.

Self-care activity for today: Every day. I’m stuck with me might as well take care of me.

How did I do yesterday? Just taking a moment to reflect on what about yesterday is helping today me.

Now, onto you lovely folks! What are your goals for next month?

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I want to lose fat and am not sure how

Hi, I'm a 20 year old female, and I'm not exactly sure how much I weigh (75kgs approx) since I haven't weighed myself in a year and I'm 5'6. For context, I've struggled with both a binge ed and anorexia in the past (hence the no weighing) and since recovering from that I've gained back most of the weight I lost and part of me feels ashamed for that. I want to get back to the body that was my "thinnest" (i went from 80kgs to 60kgs and then hit a plateau but my appearance changed drastically) but this time without starving myself and working out 3hrs a day.

I'm curious as to how I can approach losing fat without constantly weighing myself and constantly checking calories (if that's even possible?). I know this may sound like a stupid question and technically I could do my own research but I usually end up getting obsessed if I do and any advice would be highly appreciated :) I really want to change my lifestyle for the better this time and not approach it as a one time weight loss thing but I'm so lost on where to start.

for context: I would like to lose about 10kgs worth of fat. Also my motivation for doing this is very much related to my physical appearance and current low self esteem as I'm a pretty fit (healthy) person and have played sports and exercised my whole life so health and fitness isn't a problem. I also study a really demanding degree and don't really have the time to workout for hours a day and I'm also really scared if going to the gym.

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Hi will I have loose skin after losing 90lbs? 18F 5'4 220lbs

Hiii, i'm 18F, 5'4 and 220lbs/100kg, I would like to lose 90lbs healthily by doing more walking and not eating 3000 cal a day mindlessly. I'd like to take it slow but not be lazy like I am right now of course. I am thinking of joining a gym too but I'm nervous about it. I would love to start boxing or something. I got this way after I started comfort eating a ton of food due to abuse , I used to be about 128lbs before and I remember how good I felt. I miss it so much. Will I have lots of loose skin after weight loss? I also have very large breasts (G cups) And i'm afraid they'll be even saggier when I lose weight. I also want to lose weight because i'm scared of becoming diabetic. Thank you

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I went from being obese at 235lbs to fit at 167lbs. These are the lessons I learnt.

Disclaimer: I'm not a doctor and this is not intended as any sort of advice for anyone in any situation. These are just my own personal reflections after having gone from an obese person to a fit person. Do whatever you will, I waive all responsibility for your decisions.

Lesson 1: Everyone around you is a self-proclaimed expert on weight loss and loves nothing more than to share their expert opinion on diet/exercise/lifestyle choices. This has been the #1 hardest challenge for me, trying to block out the noise of uncalled opinions, such as "you have to cut out all carbs and do keto!", or "you need to exercise more!" or "you're losing too much weight, you have an eating disorder!", or "that food is bad for you", or "that doesn't work!".. whatever it is, you need to learn to ignore advice from people who are unhelpfully trying to be helpful. No one knows you and your life better than you, there are a thousand ways to reach Rome but only you know the best path for you to get there.

Lesson 2: Set one goal that you can track easily. For me it's been the weight on the scale. Every morning I step on the scale and my goal has been to get that number to drop. Everything else is a distraction. When you set too many goals in life you are setting yourself up for failure. If you want to achieve lasting change, goals need to be singular and easy to track. Let's say at the beginning I had set a goal that I wanted to lose weight, but also to reach a body fat percentage of a certain percent, and reach some fitness goal, and I have to do it in X amounts of months.. I would have to make sure to track my body fat somehow, with a tape measure perhaps. What if I forget? And I would have to track my fitness, make sure I'm progressing in the gym. And what if I'm not reaching all my goals within the time frame I set for myself? I'm not saying it's wrong to exercise or lose body fat, I'm saying if you overcomplicate things, it's more likely you will be overwhelmed and give up.

Lesson 3: Weight loss is achieved through diet and diet alone. You need to consume less energy than you expend and the only way to do it is by knowing how much energy you consume and how much you expend. By knowing how much you can eat and still lose weight you can make a diet plan that will make you lose weight. Download a calorie tracking app, I use myfitnesspal. I plan out all my meals for days ahead. I'm lazy so I meal prep my dinners 4 days ahead. For breakfast and lunch I always eat food that is easy to prepare. I make sure to get as much protein as I can within my calorie restrictions. Learn the best sources of lean protein, my dinners will usually be ground chicken breasts with lots of vegetables for volume. But you have to find your own recipes that you enjoy while still hitting your calories and macros, again don't listen to the "experts", they don't know what works for you, only you do.

Perhaps meal prepping doesn't work for you, perhaps keto works for you, or a vegan diet, I don't know, I'm not an expert on you, whatever causes the number on the scale to go down for you is the right diet for you! I do know however, that if you find a diet that causes you to lose weight, that diet will contain less energy than you consume.

Lesson 4: If you want to lose weight you're going to have to be hungry for a long long time. It sucks, literally it will feel like your stomach is sucking you dry. Whilst uncomfortable, it's your body telling you that you are making progress. Don't see it as a bad thing, the discomfort you feel is you getting closer to your goal. Mentally, you need to shift from thinking "oh I'm so hungry I can never do this, this sucks" to "this is great, my diet is working because I can feel it in my body, it's uncomfortable but in the end it will be worth it because it means I am getting closer to achieving my goals".

Lesson 5: Don't eat too few calories. Crash dieting never works in the long run. You have to experiment and find a calorie deficit that you can put up with for months while still getting results on the scale. For me that number has been a calorie deficit somewhere in the range of 5-800 kcals but it may be different for you.

Lesson 6: Keep yourself occupied and keep your home clean. It's my experience that staying on a diet is easier when you're not home. Home is where you relax and let your guard down. Don't let the demons sit in your food shelves. If you have unhealthy food in your home, you're more likely to screw up on your diet, so throw it out and only have the food that is in your meal plan at home. Working, staying out of your home, bascially avoiding boredom helps keep your mind from thinking about unhealthy food. So try to do that as much as possible.

Lesson 7: When you exercise, be careful of eating too little! Obviosuly working out causes you to expend more energy which in turn will cause you too have a calorie deficit which is too big, this will cause unbearable hunger which in turn will make you overconsume calories. Again, you need to find a calorie deficit that is sustainable in the long run, if you move more, you also have to eat more.

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I lost 130 lbs and kept it off for 5 years. Using the 80-20 rule.

My highest was 320. And I'm 190 now.

I think the 80-20 applies in many areas of life. Essentially focus on the small minority of things that matter the most and ignore most of the rest. It either moves the needle or it doesn't. If it doesn't move the needle, then it's a waste because my sole goal is to move the needle.

In my opinion

The crucial 20%

• Calorie counting. Track everything. Only eat foods that you can easily track the calories of. Use a food scale to measure grains. Use tablespoons to measure fat like oil, butter, peanut butter, etc.
• Sustainability. By this I mean a moderate deficit instead of a deprivation diet. And eating foods you genuinely enjoy. Allowing yourself to have some "junk food" in moderation, so that you never feel incentivized to cheat or go back to old habits.

The less essential 80%

• Watching Youtube videos about weight loss
• Weight loss discussions on forums and social medias
• Debating people about which methods of weight loss are the most effective
• Spending lots of time reading NIH studies about fat cells
• Prepping super elaborate and complex meals everyday
• Researching trying to find the most optimal weight-loss foods
• Switching to different fad diets every months
• Trying to outrun a bad diet (** exercise is great if youre eating properly too)

^ All of this is just flavor-text

So tldr: do the things that move the needle. Discard the things that don't.

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20 Easy and Healthy Homemade Halloween Candy Recipes

With Halloween coming up, the influx of candy in the grocery store aisles may mean temptation is lurking around every corner. While those sugary sweets might feel frighteningly detrimental to your healthy diet, you can whip up some equally satisfying but guilt-free homemade Halloween candy at home in little to no time at all!

Swapping your Halloween candy with these healthier alternatives will make the Halloween season much less spooky—at least when it comes to your health.

1. 4-Ingredient Peanut Butter Chocolate Candy Bites

When it comes to simple Halloween candy, it doesn’t get much easier than four ingredients! These candy bites are made with corn flakes, peanut butter, brown rice syrup and chocolate chips. With the beloved combination of peanut butter and chocolate—plus just a bit of crunch—these bites have all the indulgence of a candy bar without the guilt. Get the full recipe here! >

2. Halloween Peppermint Gems

There’s something about the classic combination of peppermint and chocolate that makes it a favorite Halloween treat for many. This simple recipe makes small “gem-sized” candy bites that have a hint of coconut, too. They’ll satisfy your sweet tooth while still clocking in under 100 calories per serving. Get the full recipe here! >

3. 4-Ingredient Chocolate Raspberry Cups

The combination of chocolate and raspberry has a decadence about it that really makes it feel like a gourmet treat! These chocolate raspberry cups are made using just four ingredients—frozen raspberries, chia seeds, coconut oil and chocolate chips. We also have lots of suggestions of healthy swaps to switch up the flavor and texture of these delicious treats. Get the full recipe here! >

4. Almond Butter and Sea Salt Freezer Fudge

If you’re someone who loves the flavor combo of mixing sweet with salty, then this is a fudge recipe you’ll have to try. Fudge is one of those desserts that seems difficult to make when in reality, there’s not much more to it than mixing! In little to no time at all, you can whip up a decadent treat to enjoy. Get the full recipe here! >

5. 3-Ingredient Chocolate Peanut Butter Cups

Chocolate peanut butter cups are perhaps one of the most beloved Halloween candies out there. But they’re also packed with sugar. Our version cuts down on the amount of sugar from the store-bought variety using just three ingredients—chocolate chips, coconut oil and peanut butter. They’ll still satisfy your sweet tooth but without completely derailing your healthy eating regimen. Get the full recipe here! >

6. Pecan Pie Freezer Fudge

Think bite-sized pecan pies that you can whip up with a handful of simple ingredients. Simply blend the ingredients, pop in the freezer to set and enjoy! The result is that decadent fudge taste and texture that makes it so craveable—all with the delicious appeal of pecan pie. Get the full recipe here! >

7. Chocolate Pumpkin Truffle Balls

If you love pumpkin flavored treats, then this delectable candy is sure to become a new favorite. These truffle balls have a tasty filling made from pumpkin puree, cashew butter, maple syrup, blanched almond flour and pumpkin pie spice. The filling then firms up in the fridge before being dipped in its chocolate coating and once again heads back to the refrigerator to set. The end result tastes like a mini, portable pumpkin pie smothered in chocolate. Make these for Halloween or any other fall holiday; they even make a cute gift! Top them with chopped nuts or cacao nibs for some extra crunch. Get the full recipe here! >

8. 3-Ingredient Chocolate Pecan Caramel Bites

At under 100 calories per serving, these chocolate pecan caramel bites are a healthier way to indulge your love of chocolate. They’re the perfect combo of pecans, caramel and chocolate. Plus, they are simple to make and assemble. Get the full recipe here! >

9. 3-Ingredient Salted Orange Bark Bars

If you’ve never made chocolate bark before, it involves melting chocolate, sprinkling in desired add-ons and spreading on a sheet pan to set in the fridge. Our chocolate bark recipe is super simple using just dark chocolate, orange zest and coarse salt for a tangy “salted orange” flavor. Break off a piece to satisfy your sweet tooth without getting your healthy eating plans off track. Get the full recipe here! >

10. Grasshopper Candy Bars

These delicious snack bars use six simple ingredients, including rice cereal, cocoa powder, peppermint extract and chocolate chips, to whip up a gooey-chewy bar that is so satisfying to bite into and enjoy. It’s a great alternative to diving into the candy bowl and overindulging on sugar. Get the full recipe here! >

11. Maple Walnut Fudge

Here’s another delicious fall-inspired fudge recipe that’s incredibly simple to make. Just puree walnuts with coconut oil, maple syrup, maple extract and stevia (if desired), and pour into an ice cube tray to set. Besides being delicious, this fudge also packs in six filling grams of fiber and five grams of protein. That makes it a fudge you can feel good about. Get the full recipe here! >

12. No-Bake Skinny Mint Chocolate Brownie Bites

If you love the flavor combo of mint and chocolate, then these brownie bites are your perfect indulgence! Instead of turning to the candy bowl, whip up these bite-sized brownies which have just 87 calories per serving. Avocado is the secret ingredient to making a creamy and healthy mint filling in these delectable treats. Get the full recipe here! >

13. Chocolate Peppermint Cups

Another mint plus chocolate combo, this peppermint cup recipes will yield 10 homemade candies that clock in at just 49 calories each. They’ve got the refreshing sweetness that you desire and they’re just the right size to pop in your mouth and curb your cravings. Get the full recipe here! >

14. Pumpkin Spice Freezer Fudge

No flavor quite summons the “fall feels” like pumpkin spice! And now you can enjoy it in a decadent fudge that is super easy to make and won’t put you in a sugar coma. Simply mix together some ingredients like almond butter and pumpkin puree, transfer to an ice cube tray and pop in the freezer to set! One piece of fudge is just 82 calories. Get the full recipe here! >

15. Chocolate Peanut Butter Crunch Bars

As we’ve said before, it’s hard to go wrong with the powerful flavor duo of chocolate with peanut butter! And unlike traditional candy bars which can be a diet disaster, these bars are actually made from healthful ingredients like dates, peanut butter, oats and even some vanilla protein powder for more nutrition and flavor. Get the full recipe here! >

16. Candy Corn Fruit Parfait

Instead of grabbing a handful of syrupy-sweet candy corn, this parfait will get you into the Halloween spirit but without the empty calories. While it’s technically not “candy,” the sweet flavors and creamy cottage cheese are sure to satisfy your cravings and keep you full. It layers diced pineapple, orange and cottage cheese for a healthy snack with spooky spirit. Get the full recipe here! >

17. Chocolate Peanut Butter Freezer Fudge

This creamy and decadent fudge has the fabulous flavors of chocolate and peanut butter. But it uses just peanut butter, unsweetened vanilla almond milk and chocolate, so you can indulge guilt-free. Simply mix up the three ingredients, spread in an ice cube tray and freeze to set. Get the full recipe here! >

18. Pumpkin Spice Bars

Our Pumpkin Spice Bars are just as delicious as a store bought candy bar. They’re crispy yet chewy and filled with bursts of pumpkin spice flavor. At just 52 calories per serving, they are totally Nutrisystem-approved. Get the full recipe here! >

19. Chocolate Caramel Apples

Apple picking season is upon us! We’ve lightened up the classic caramel apple so that you can enjoy it while you lose weight. These Chocolate Caramel Apples are super tasty and less than 100 calories. Before the chocolate and caramel hardens on the apples, we top them with crushed nuts for some extra crunch and healthy fats.  Get the full recipe here! >

20. Almond Butter Stuffed Dates

Dates are pretty much nature’s candy. We stuff them full of creamy almond butter and sprinkle on various toppings for a wholesome homemade candy recipe that you can feel good about. Get creative with your favorite healthy toppings, including chopped almonds, shredded coconut, chocolate chips and pomegranate seeds. Get the full recipe here! >

The post 20 Easy and Healthy Homemade Halloween Candy Recipes appeared first on The Leaf.

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Issues with fluctuations :/

So I’ve been in a calorie deficit eating ~1300 calories a day for nearly 2 months. In the first month I had been regularly losing weight every week. Suddenly, about 2 weeks ago, I weighed myself in the morning (like I always do) and I had gained 4lbs! I had not gone over my deficit the day before, or any day of the week prior. I had also not made any significant changes in my diet since the beginning of my weight loss. Ever since that morning, I’ve woken up to a new weight almost every day that fluctuates between 145 and 152. This is so frustrating! Does anyone know why this is happening or what I can do to just keep losing?

I should mention that I had started doing weight lifting instead of cardio around the same time this started. But if my fat was being made into muscle then how come some mornings I’ve woken up having lost 4lbs..??? I really need help please 🙏

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Am I the only one that enjoys tracking calories??

Ok so I started my weight loss journey a month ago and started using MyFitnessPal to track calories, and let me just say I’m really enjoying it. Realising how unhealthy the foods I use to eat were and finding new nutritious dense healthy foods has been an eye opener.

It’s also really fun for me as I feel like I’ve achieved something at the end of the day when I’ve hit my calorie target and my macros.

The way I set it up is at the start of the day I’ll log all my food for the day as I have a good idea of what my meals will be, and if anything doesn’t fit my targets I’ll swap it for something else which is quiet fun, especially seeing that number on the scale go down gradually.

Everyone made calorie tracking seem so drab and bad, am I the only one enjoying this process??

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Struggling with Weight Loss on a Tight Budget – Any Advice?

I’ve been working on losing weight but have hit some roadblocks due to my financial situation. The prices of animal proteins like chicken, tuna, and beef have become too high for me to afford regularly, so I’ve had to adjust my diet quite a bit. Currently, I’m relying mostly on affordable staples like beans, falafel, eggs when I can, rice, spaghetti, and vegetables. Occasionally, I can get some chicken, but it’s not consistent.

I’m looking for advice on how to structure a diet that can help with weight loss but doesn’t break the bank. I know that protein is important, but I’m having a hard time balancing that with what’s available to me. If anyone has experience with this kind of situation or can suggest budget-friendly meal ideas or strategies, I’d really appreciate it.

Also, any general tips for losing weight while on a tight budget would be helpful! Thanks so much in advance!

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When to buy clothes

F24, 5’6” SW: 270 CW: 257 GW: 170

Hi folks! I started my weight loss journey in mid-August and have been steadily losing weight since then (about 1-1.5lbs per week). I do have a lofty goal of losing 100lbs, but I was wondering if folks here had any advice on buying clothes. Sometimes I see T-shirts that I would like to buy, for example, but stop myself because I don’t know what size to buy anymore. Do I buy what fits me now? Do I wait for a more significant change in clothing size? When did you start buying new clothes on your weight loss journey (especially for ones similar to mine)?

Thank you all in advance!

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Am I gaining muscle weight or just not losing?

I have been consistently working out for the past 2 months, a mixture of cardio and strength training 4-5x a week. It’s all pretty new to me. My diet is pretty clean but certainly not perfect, definitely room for improvement. I see some physical differences but I am not seeing much change on the scale. My partner keeps saying I’m gaining muscle and that’s the reason for the scale not budging but I feel like he’s just trying to make me feel better. I’m 5’6” at 155lbs.

Could muscle gain be partly responsible for my lack of weight loss or could it be that I just need to crack down harder on my diet?

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Rapid weight loss after break up and tons of depression. 253 > 230 in one month. But worried.

Like the title says, about a month ago I went through the most painful breakup out of many different relationships including a past marriage with a kid. I don’t feel that my weight had anything to do with it as my partner struggled as well. However one of her exes and longest relationship was in the military and in incredible shape which always made me feel self conscious. However we had a great relationship and she claimed she realized she was a dismissive avoidant and I did nothing wrong. Well this leads to the weight loss.

I’m also bipolar but I haven’t had many lows, especially when I was in a happy and healthy relationship. However when it abruptly ended the depression hit hard and I basically stopped eating. I’d have a couple of protein shakes a day and maybe some jerky and on two occasions during the past month I did order a lot of fast food but given how little I was eating on other days it made no difference.

I’ve been trying to convince myself that others do water fasts all the time and I saw it as that. But after sharing the results with my sister she got concerned it was too fast. Also to note almost two months ago I stopped drinking. However like the fast food I had two bad nights but I like to think going from daily drinking to having drinks two nights out of about 60 helped with the weight loss. But 23 lbs in one month feels extreme.

Has anyone else experienced this? I really do want to eat more and feel like I should but again, I feel fine. Also I seriously can’t force myself to get up and cook or even go buy proper meals. I just stocked up on premier proteins which is all I can eat or drink rather. I see a therapist regularly who’s been helping with all the other aspects but I haven’t brought up the weight loss and lack of appetite yet but plan to on Monday.

I don’t have anyone else to turn to right now and could really use some help, encouragement or hard truths.

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Starting my weight loss journey, nobody to share it with.

I don't really want to get into the details of it, because I 'm a firm believer of letting progress speak for itself, however I started my weight loss journey a few weeks ago and just recently decided that I want a digital space to track it. I am currently 5'7" and 65kg, but I am not "skinny" or "fat". My physique has a lot more muscle than actual fat (as well as a little fat), due to my athletic past, and I am looking to have more lean muscle, and just generally a more "lean" appearance. This is not in any way meant to belittle, shame or offend anybody with a different body type, or different body goals, just stating what mine are, and I'll try to upload updates as much as possible. I also wish anybody on a similar journey the best of luck with achieving their goals :)

Update: if anybody has any advice or tips, they would be greatly appreciated, thanks a bunch!

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My husband and I need to lose weight but are on different mindsets. Help!

My husband and I have been gaining weight off and on for the past few years. It was normally a case of we’d gain weight and lose a little and then go back to gaining, losing etc. weight gain has gotten worse since the arrival of our kids, understandably a dramatic lifestyle change and not enough time to look after ourselves.

I’ve always been a heavier girl however was able to get down to 61kg back in 2013 so I know I have it in me to lose weight.. I lost a further 19kg after the birth of our last child in 2020. Getting the motivation back for me has been hard but I’m very determined to lose weight as I’m at 81kg now (162cm tall). Ideally I’d love to be at 65-62kg again.

The issue I’m having is my husband (while he desperately does want to lose weight) cannot stick to any diet we’ve tried.. he is at an all time heavy and gets depressed now trying clothes on. I can totally sympathise with him as I’ve been there before and am on the cusp of it myself too. However he will then go eat a load of unhealthy things and not want to help himself. (For reference he is 140kg and 6’3) He’s gone and purchased a bag of shakes the past weekend but then proceeded to eat fast food over the weekend. I’ve attempted to cook healthy dinners for us and cut back portion sizes (and seen some weight loss myself) but will then find he’s gone and binged a whole heap of chocolate later on and cancelled out the purpose of calorie controlling and healthy eating.

Despite me trying to help, I cannot have full control over what he chooses to put into his body but his weight is starting to affect his mood, our sex life and overall enjoyment in life. He was laying in bed saying how hot it was last night but it was one of the coldest nights we’ve had this week so I could tell it was from his extra weight.

I’d love advice from partners or couples who have lost weight together and what you did to find motivation and help eachother. I find that because he’s not motivated at all, neither am I really and we both have a tendency to go for easy options when it comes to food or if he has a hankering for takeout I simply cave in for fear of missing out lol.

I just want us to both be in a place where we can be happy in the bodies we’re in and set good examples for our children.

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In need of some direction/encouragement

Hi! First of all, I’ve been in this Sub for a few months and am so delighted that it encourages healthy weight loss without underlying “toxicness” as I’ve seen in some others.

I am 29/m and currently weigh about 155lbs. This time last year I was around 180+ and I don’t necessarily even know how I lost so much weight in that time. I definitely eat less Mcdonalds/Door Dash and focused on not drinking as much this past Summer (I am a somewhat heavy drinker generally but stick to seltzer and tequila) so I assume it was a combination of that. Anyway, that’s just a little background.

I am trying to get down to around 130lbs. I downloaded the “Lose It App” and have my settings to “lose 1.5lbs a week” with 700 extra calories on weekends. I have been somewhat disciplined, but I struggle with meeting my calorie deficit and am generally over (not always by a lot but still over). I’ve stayed at a steady weight for a month.

My problem is, I only see my boyfriend on the weekends. We like to drink, and he has a horrible diet (no shade to him, it’s just important to my dilemma). In theory, I’d be disciplined and either prepare my own meals when he eats out or not drink as much (if at all). But it is so difficult with temptations around me. Last night was an exception to the “weekend only” schedule and we ate Raising Canes. I was stressed about how many calories it was, and now have to play catch-up the rest of the week.

How can I meet my personal goal and still balance a little fun and indulgence? I cook at home during the week and while I don’t completely mind it, I am human and crave better tasting food. And I’ve found that indulging on the weekends is wayyy more calories than even my slotted “extra” gives me. Any tips or guidance would be very appreciated. Thank you!

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I don’t know self discipline

Hi All- New to this subreddit. I’m 30 (NB), 5’3, CW: 170, GW: 130. This is my experience. During 2021 I was severely anxious and depressed and lost so much weight and was 109lbs at that time. It was unhealthy because I wasn’t eating due to my anxiety. My mental health is healthier now but my eating habits are out of control. Snacking at night and sometimes in the middle of the night has been torture because I lack the discipline to stop. I have never enjoyed food as much as I have in the last 2 years, I can never just get a meal, I need extras/sides. I just got a gym membership but my social anxiety gets in the way of doing what I really want to do because I don’t know how certain machines work or how to adjust it properly for my frame. I stick to the treadmill for the most part currently. In the past I did IF and stopped eating at 8pm, wasn’t drinking coke, or snacking junk food and went from 160 to 151 in a few weeks. I took a trip to a wedding in Vegas last month and have now gained all the weight back plus more. I’m currently 170lbs and would like to go back to 130lbs to stay healthy. My doctor said I’m overweight and have steadily gained over the years.

I am frustrated with myself and attribute work stress to my binge eating, also cannabis is involved so that’s another reason I’m over-eating. That’s a whole other issue itself. I just wanted to vent and get feedback on how to strictly discipline myself? What has worked for you to start your weight loss journey? Anything helps, thank you for reading.

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The journey has been rough

I recently started using this product, and it has truly been a game changer in my weight loss journey. For years, I struggled with excess weight and found it difficult to stick to a diet. After hearing a lot of reviews about this product, I decided to give it a try.

From the first week, I noticed a difference. The product helped curb my cravings, allowing me to resist the urge to snack mindlessly. I started losing weight steadly in the first month alone. The natural ingredients, made me feel comfortable taking it daily, and I didn’t experience any side effects, which was a major plus.

One of the standout features of the product is its ability to boost my energy levels. I found myself more motivated to exercise and engage in activities I once avoided. With increased energy, I started incorporating regular workouts into my routine, which complemented the effects of the product beautifully.

Moreover, I was impressed with the customer support team. They provided helpful tips and resources that kept me motivated throughout my journey.

In conclusion,this product has been an essential part of my weight loss success. It not only helped me shed pounds but also improved my overall well-being. I highly recommend it to anyone looking for an effective, natural solution to weight loss. It truly has the potential to change lives!

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Feeling angry at the weight loss lies I was told

19F, 5'7, SW: 230, CW: 210, GW: 130

My mother always told me that I wouldn't be able to lose weight without a keto diet since she and my father were only able to lose weight with a keto diet. I was lucky enough to not experience the worst my genetics had to offer with my 400 lb parents, but 230 was still much too high for my height (5'7). Almost all I heard from the people close to me was whatever fad diet was trending at the time. Never solid nutrition advice. Now at 19 I'm figuring it out on my own. The worst part? It's so simple. It's not easy but it is so painfully simple. 2 months of a healthy calorie deficit and I'm down 20 lbs. That's it. No keto, or paleo, or low FODMAP, or any of that. It was all lies because my parents couldn't be honest with themselves. I spent years stressing over this weight just for it to fall off the moment I actually tried what's been proven to work.

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The chemistry of losing weight. Can we take advantage of it?

Hi all!

I'm new and at the start of my weight loss journey (44M 5'8" start weight: 235lb current weight:228lb goal:185lb). I'm going to the gym regularly and doing a healthy mix of cardio and resistance training, I've started counting calories again (even though I hate it), am making good food choices, drinking lots of water, and getting plenty of sleep.

My calorie deficit isn't huge, so my progress is slow, but that's the way I want it to be.

But I'm scientist at heart and I'm trying to figure out a way to make my workouts more efficient and so I was looking at how we actually burn fat in the body and trying to figure out how to increase the process.

Now, I'm a scientist at heart, not in practice, so if I make a mistake, please be patient. I will gladly accept any and all well intentioned criticism.

Our body stores fat as triglicerides. To lose fat, we need a combination of enzymes the body produces (ex lipoprotein lipase) and oxygen. The triglycerides break down into carbon dioxide and water which is either breathed out (CO2 and water vapor) or comes out in our waste (water).

So I'm wondering if there's any research (I haven't found any) in how to increase the amount of the enzymes our body produces and increase our blood origination to fuel the the enzymes breaking down the triglycerides.

Does anyone know if this has been researched?

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