Is anyone else worried about winter?

I started my weight loss journey on April 15, and am now down 45 pounds. Like most people in Loseit, I’ve done it through eating less and moving more. The moving more piece comes in the form of long walks in the morning and evening with my dog. What feels like suddenly, maybe because I was traveling internationally for the last part of September, it is dark until almost 7 am and dark by 6:45 pm. During my weight loss, I also discovered that I was suffering from depression (only once I realized I wasn’t depressed anymore). I’m worried about what winter’s darkness is going to do to my exercise routine and my depression (which I think was SAD related but don’t really know). Anybody else feeling this concern? What are you doing about the winter blahs?

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NSV - Who knew clothes shopping could actually be fun.

Hey fellow losers, I don't post often but I wanted to chime in with a NSV because the end goal is not the only achivement that should be celebrated.

The journey is equally as important as the destination as the wise interwebs has taught me.

As of 4 days ago, I was approaching a fourth week of a plateau. All thoughts were running through my mind and not to mention unwanted opinions of those around me.

"Your body can't handle any more weight loss. "

"You look fine now, you're turning anorexic."

"This is the weight you should be at."

The last one annoyed me as it's these kinds of comments that allowed me to be complacent and a tad delusional in the first place.

However I am happy to report that after reading some hard truths (from fellow redditors of course), that I have tightened my calories once again and am back on track. Despite this, I was still feeling somewhat disappointed at myself for allowing this plateau to happen in the first place. My mother, who is my number one fan, suggested I go clothes shopping with her. I generally hate shopping. I'm an in and out kind of girl and I had already decided to clothes shop after I reached my GW.

Let's just say that my in and out turned into a 4 hour shopping trip and while my wallet is looking a little sad, my confidence is shooting through the roof ATM.

I highly encourage window shopping as an ego booster. Sometimes it can be hard to see the losses in the mirror or on the scale but remember that your body is no longer the body it was when you started this journey.

Embrace the changes and remember that you don't need to be scared of the numbers on your scale but don't let it be the only number you rely on to tell your story. The numbers on your clothes size and the numbers on the measuring tape are just as important on this journey of yours.

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How do I deal with people who pressure me to eat more?

Im forced to visit some of my relatives' house on a weekly basis and what pisses me off is that each time I eat with them they pressure me to eat more of their unhealthy food, like they constantly question me about the amount of food that im eating and they keep telling me that im "not eating enough", I eat until im satisfied but their comments about my food never cease. I am able to resist the pressure but sometimes I give in and eat more out of pressure but then I get uncomfortably stuffed and feel bad for eating too much, the fact that they want me to eat more might sound considerate but if they really were considerate then they won't be pressuring me like this. I hate it, it sucks that they're my family so there's nothing I can say other than "im full" but even that they don't get, like I keep repeating that I'm full but they don't fucking understand I feel so unheard, its no wonder that they're all overweight with diabetes and all those fun diseases, I don't want them to keep interfering with my weight loss goals. Im sorry if this was kinda rant-y, I just want this to stop I don't know how to deal with them.

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Day 1? Starting your weight loss journey on Saturday, 06 October 2018? Start here!

Today is your Day 1?

Welcome to r/Loseit!

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

Why you’re overweight

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

Before You Start

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

Tracking

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

Creating Your Deficit

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

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

Exercise

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

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

Crawl, Walk, Run

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

Acceptance

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

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

Additional resources

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

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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Crisis Text Line– Chief Medical Officer Covers the free service, mental health, therapy and more – Podcast 97

Today I’m talking with the Chief Medical Officer for The Crisis Text Line. It’s a free confidential text message service for people in crisis. Anyone can text 741 741 in the US or in Canada text 686868 – and services are available 24 hours a day.

There’s been a lot of talk about suicide on social media and in the news with the recent passing of Anthony Bourdain and Kate Spade. Sadly suicide is on the rise in the US – Suicide is the 2nd highest cause of death for people age 15 to 24. It’s tragic and if nothing else it gives us an opportunity to talk about it. So… that’s what we’re doing today. I want to share this resource in case you or anyone you know needs it.

Go to www.RunEatRepeat.com for all the show notes …

And because I mention it during the interview I’m going to start off by sharing how I first went to therapy and why I’m so comfortable talking about this stuff.

 

If you’re new here…

My name is Monica and I started Run Eat Repeat over 9 years ago to talk about training for my 1st marathon and weight loss struggles. I fell in love with running and with sharing my story so the site grew into an amazing community and now this show!   Check out Run Eat Repeat.com for training tips, recipes and random life updates! Welcome welcome!!

 

Warm up:

I talk about going to therapy a lot and I joke about it a lot too. I estimate I’m joking 86% of the time.

But I want to talk about something serious today with covering the topic of self harm, mental health and suicide while trying to make it feel like a normal conversation, ya know? I talk about mental health a lot. I think it’s okay to not feel okay. I think it’s okay to go to therapy. I think it’s okay to be open about mental illness – just like it should be about an illness like diabetes or hypothyroidism or a broken bone.

I mention on the call that I went to therapy in college and I wanted to share my first experience – why I went to therapy originally and how I got started going and finding a therapist.

And it occurred to me that while I think it’s cool to talk about therapy and mental health – not everyone feels like that. Maybe someone is embarrassed about it? Or maybe you think therapy isn’t necessary??

So I was curious – why do I think it’s okay to go to therapy?

And I realized because no one ever told me it was weird. And because it was such a normal part of life and conversations with my first long term boyfriend in college. I just realized this! I used to go to Sunday dinners with his family and sometimes they’d talk about therapy like it was another hobby. It wasn’t any different than any other dinner conversation.

So I thought – oh, I should check that out… and I did.

I was in college and still on my mom’s health insurance. I just looked on the back of my insurance card and called the number to see how I could find a therapist.

I went to someone they referred me to, paid my co-pay and had one or two sessions with a female therapist a few cities over.

I didn’t really dig it so I looked for another one and eventually found someone near my part-time job. And I liked her!! And I kept going… (insert long ramblings probably not super helpful or relevant here about therapy)

Moral of the story – I thought all of this was very no big.

So I feel comfortable talking about mental health the same way we might talk about missing a sale on running shoes… or something more serious?

I want everyone to be more comfortable talking about this – which is why I wanted to share the number to the text line and other resources.

And also wanted to remind you that sometimes I joke about serious things – not because I don’t take them seriously, but because to me it’s not very different from the fact that I’m into running or cooking or failing at doing perfect eyeliner even after 288 tries.

I want to encourage you to be open minded – to everything and everyone.

Be curious.

Be kind (to yourself as well).

Speak truth in love.

Extend everyone grace that they might be having a hard time, might not know how to express themselves, might not understand how you feel.

Ask for help if you need it.

Offer help if you think someone else does.

Don’t take it personally if someone doesn’t want to talk to you. But offer to be there if they do.

And finally…

tell everyone that you love them (and tell them to listen to the Run Eat Repeat podcast).

Thank you! You’re the best!

Now let’s get to the main event!

 

 

Main Event – Crisis Text Line

Today I’m talking to the Chief Medical Officer with the Crisis Text Line Dr. Shairi Turner.

Dr. Turner has a Master of Public Health from the Harvard School of Public Health,  a Medical Doctorate from Case Western Reserve School of Medicine and a Bachelor of Science from Stanford. She trained at Massachusetts General Hospital and the Children’s Hospital of Boston. Before taking her current position she was Chief Medical Director of the Florida Department of Juvenile Justice and former Deputy Secretary for Health at the Florida Department of Health.

Her resume and advocacy are beyond impressive. And I’m very happy to have her on the show today.

 

We discuss…

What is the Crisis Text Line?

Why is suicide on the rise in the United States?

Suicide is the 2nd highest cause of death for people age 15 to 24… Why is that?

How social media can impact mental health?

How do we keep an eye out if we think someone is at risk for hurting themselves?

What do we say or do if we think someone we know may be at risk for hurting themselves?

Always Ask – when someone contacts the Crisis Text Line they always identify and ask if someone is thinking about hurting themselves.

 

 Reminder – The text line is a crisis resource. If you need support or someone to talk to please reach out to your health center at school, look into therapy or mental health resources, check your health insurance options.

 

 

Crisis Text Line and Suicide Hot Line info:

Homework and Awards:

1. Name something that is awesome about YOU!

2. Share the Crisis Text line on social media or somewhere that can be passed on and maybe help someone.

I’ll also be posting on Instagram and Facebook so you an share from there directly.

Check out the Race Discounts page to save on Rock n Roll LA, Rock N Roll Vegas, Lexus Lace Up, Run Revel and more!! All the discount codes and links are on that page!

 

Got a question?

If you have a question for me – email RunEatRepeat@gmail.com or call the RER voicemail line 562 888 1644

Tag @RunEatRepeat on Instagram and let me know what you’re doing while listening.

 

And if you need motivation to workout, want to share a Rest Day Brag or just feel like encouraging someone else – comment on my daily Run Report on IG with your update!

Thanks for listening and have a great run!!

The post Crisis Text Line– Chief Medical Officer Covers the free service, mental health, therapy and more – Podcast 97 appeared first on Run Eat Repeat.

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[Daily Directory] Find your quests for the day here! - Saturday, 06 October 2018

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

Daily journal.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Wecipe Wednesday] Swap and discuss recipies!

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

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"Reduced BCAA diet promotes rapid fat mass loss without calorie restriction in obese mice" (2017 study)

Full paper: Restoration of metabolic health by decreased consumption of BCAAs (2017)

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Paper Summary

This study initially fed rats 2 diets for 12 weeks: control diet (regular chow), or a Western diet (WD) - similar macronutrient ratio to a high-sugar, high-fat Western diet, which is well known to induce obesity in rats^[1] . While the rats fed the control diet maintained a normal weight during the 12 weeks, the rats fed the WD became obese. In the second part of the study, that lasted 14 weeks, the control group continued eating their control diet, while the WD group was divided 5 different diets, as can be seen here. Both reduction of all protein content (WD -> ExLow AA) and reduction of only BCAAs (WD -> ExLow BCAA) have resulted in rapid weight loss, compared to the group changed from WD to the control diet. BCAA and protein restricted rats also had significant improvements in glucose tolerance and insulin sensitivity.

The more striking thing was, that in the third part of the study, it was also found BCAA restriction protects against the obesogenic (obesity-producing) effects of the WD. In this part, the obese rats still lost weight rapidly despite eating a diet that normally produces obesity.

BCAA- and protein-restricted rats also had a higher lean-to-fat mass ratio than rats fed the obesogenic WD diet, indicating greater loss of fat mass rather than lean mass during BCAA/protein restriction.

BCAA- and protein-restricted rats also had higher energy expenditure (burned more calories), due to higher FGF21 levels. FGF21, in addition to increasing energy expenditure, also increases insulin sensitivity and inhibits the mTOR & IGF-1 pathways^[2][3] .

Possible Mechanisms

Cell growth is governed by many pathways, a central one being the mTOR pathway - a nutrient sensing pathway. When mTOR is activated, it signals cells to survive and grow. The mTOR pathway is mostly activated by amino acids - insulin can also activate it, but not without amino acids. Overactivation of mTOR is implicated in insulin resistance^[4] and obesity^[5] . The mTOR pathway mostly senses amino acids, and it specifically senses BCAAs more than all other amino acids. Therefore, a diet low in BCAAs reduces mTOR activation significantly, and this can have positive effects on markers of obesity, such as acceleration of fat loss and improvement of insulin sensitivity. However, mTOR activation is also required for muscle growth, so a low BCAA diet could slow down muscle growth significantly.

FGF21, a hormone-like signalling molecule, which is increased significantly by BCAA or protein restriction, has anti-obesity and anti-diabetic effects, due to it increasing energy expenditure. In addition, it has inhibitory action on the mTOR & IGF-1 pathways, which might further contribute to its positive metabolic effects.

Discussion

Weight loss diets in humans commonly focus on the ratio of fat to carbohydrate, without highly regarding protein ratio of the total caloric intake. Ketogenic diets are anecdotally said to improve weight loss, and this is often attributed to their low-carbohydrate content. However, ketogenic diets are also protein-restricted, since overconsuming protein activates gluconeogenesis (glucose synthesis in the liver), and thus abolishes ketosis. Therefore, it is possible that the weight loss induced by ketogenic diets is more strongly related to protein restriction, than it is to carbohydrate restriction.

One study in humans (from 2016) did show BCAA restriction (7-9% protein diet) for an average of 43 days, induces weight loss without caloric restriction in overweight and mildly obese males (n=38), but more data is needed - studies with female participants, more total participants and for longer time periods would be required for a better view of the possible short- and long-term effects of BCAA/protein restriction.

Conclusion

BCAA restriction might be a promising avenue for accelerating weight loss and improving insulin sensitivity in humans.

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