2 weeks into diet, and I’m feeling very full after eating small amounts of food

Hey, folks. I’m a couple of weeks into my weight loss journey- I have about 30 pounds to lose. I’m down to 1600 calories a day. It’s good well!

But I’ve run into a weird side-effect, and I was wondering if any of you have experienced this.

After eating a small amount of food, I feel very full. For instance, a bowl of soup today feels like a 600 calorie meal. I also don’t have a very good appetite. I haven’t lost my appetite- I still feel hungry around meal times, but it fades quickly.

It’s odd because I’m usually a person who can EAT. It’s a running joke that I’m a “bottomless pit” because I can eat almost all the time. But not since dieting.

Anyone else?

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If you’re stuck weight cycling/yo-yo dieting, here are some numbers to give you perspective

I created an infographic on weight cycling, or yo yo dieting, that I think this group might be interested in. It’s about the millions of people who lose weight each year but can’t keep it off and regain all or more of their weight. Part of the reason I created it was to show 1) you’re not alone, and 2) people do become weight loss sustainers (20%). Those people who become sustainers do things differently than those who weight cycle, which means you might become successful if you tweak your approach.

Since images can’t be added to this subreddit (just found out the hard way), I’ll just type out the numbers:

A Hidden Epidemic: Weight Cycling by the Numbers

All Adults in the U.S. – 250 million

7 in 10 are overweight or obese – 175 million

1 in 2 are trying to lose weight – 88 million

4 in 5 will regain the weight – 70 million (that’s 30% of all U.S. adults)

70 million U.S. adults losing weight now will regain it

The infographic has numbers about the weight cycling epidemic, but I wanted to reality-check it with r/loseit. There are so many positive comments and progress posts in this subreddit, it could appear that most people are having great success. But I wanted to get a sense of how common weight cycling is with people trying to lose weight here. Certainly, there are posts about weight cycling and yo yo dieting and other struggles, but how would you tell if this is most people (as the research would suggest) or not. Does anybody have a sense of this? Put another way, what proportion of people are successful at losing weight and keeping it off?

Also, as I read posts on this forum and other sources for an accompanying article to the infographic, I was struck by how weight cycling seems to be an afterthought of the weight loss plan for many people. And how leaving it as an afterthought cycle after cycle was a big part of the problem. Is that true for some of you?

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How do you pick yourself back up after a bad day, week, etc?

I had a bad weekend. More like, a bad 4 days.

I live with the owner of a brewery. As you can imagine, 99% of my social life is at said brewery. On top of that, there's always delicious craft beer in the fridge that I don't have to pay for because I take care of brew-mate's dog in the afternoons/evenings, and those beers are not cheap calorie-wise.

Today begins week 5 of my weight loss journey. I'm still down 10 pounds, but I had a reeeeaaally bad Thursday through Sunday...especially Saturday. Like, 3,000 calories over maintenance bad. I'm still beating myself up for it, and it doesn't help that I slept through my alarm this morning and was late for work.

How do you make yourself feel better after a long string of bad food choices? I'm telling myself to focus on rehydrating and relaxing today, just to make it easier and take things slowly, but I have a feeling my boyfriend is going to want to order pizza for dinner tonight, and that sounds really good right now. Any tips for self-motivation and re-steeling my nerves would be appreciated!

I hope y'all are having a better Monday than me!

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Silly question.... CICO and consuming things I enjoy?

I’m new to weight loss. I’m 5’8, f, and 185 pounds, so my maintenance is 1,947

For 30 days I counted my calories and I normally consume 1700-1800, most being at night, when I just eat what I want. For two weeks I’ve brought it down to 1,400-1,500 range and I don’t feel hungry

However, for the sake of not falling off the bandwagon... I’m not planning to get rid of obviously problematic things I consume. Will CICO still work?

Every morning I’ll have coffee with two brown sugars and milk. I know this is a sugar addiction because I literally become a big baby when I consider not having it

I am working on this (adding less sugar and milk every day) but for now, as long as I stick to CICO, will I eventually see results?

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No longer ashamed to see my reflection!

I've avoided seeing myself in mirrors for a fairly long amount of time because I've never felt confident in my appearance. I've been overweight for 5-6ish years and always avoided photographs, avoided mirrors and avoided turning the camera the wrong way when I opened up my phone.

​

I've been counting calories, doing IF and going to the gym 6 days a week + walking into uni everyday over the last 1.5 months trying to lose some weight before summer arrives, and had been feeling quite disappointed whenever I stepped on the scales.

​

Well - Today I was finishing getting changed and suddenly realised that I had been changing in front of a mirror the entire time. I hadn't even noticed !! I still have a decent amount of weight to lose to be healthy, but it's all the more worth it when I notice the small differences it makes to my confidence! I love that weight loss doesn't just improve your physical health, it also can improve your mental wellbeing in so many different ways!!

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Anyone else want to share the moments that made their weight loss worth it?

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10 Comfort Food Recipes That Taste Like Mom’s Home Cooking

Our favorite comfort foods bring us back to that happy place. They’re warm, hearty and flavorful, leaving us full and satisfied long after we’ve eaten. If only there were comfort food recipes that don’t hurt your weight loss progress or sacrifice flavor …

Good news: You CAN enjoy the deep pleasures of comfort foods and stay on track to your weight loss goal.

To help you get started, we’ve chosen our favorite Nutrisystem-approved comfort food recipes—each easy to make and perfect for your flex meals. Best of all, they’re so delicious, the whole family will clamor for more (and don’t worry, more is what we have! Just check out these 6 Hearty Slow Cooker Recipes >)

Here are 10 easy comfort food recipes that won’t hurt your weight loss progress:

1. Cauliflower Sweet Potato Soup >

Count As: 1 SmartCarb, 1 Vegetable, 1 Extra

Cauliflower and sweet potato make the thick creamy base for this rib-sticking soup. Garlic and onions bring out the savory flavor, with a spark of ginger that complements the natural sweetness of the main ingredients. Click here to get the recipe! >

2. Corned Beef and Cabbage Soup >

Count As: 1 PowerFuel, 1 SmartCarb, 1 Vegetable

For lunch or as a dinner starter, the pub classic satisfies big appetites and pleases meat lovers. This version is brimming with real corned beef brisket, potato chunks and chopped cabbage in a rich broth. Click here to get the recipe! >

3. Butternut Squash Turkey Chili >

Count As: 1 PowerFuel, 1 SmartCarb, 1 Vegetable, 1 Extra

You’ll want to make a big batch of this tasty crowd-pleaser. Lean turkey, black beans and lots of vegetables keep the calorie count down and nutrient-levels high. Click here to get the recipe! >

4. Slow Cooker Artichoke Chicken with Potatoes and Sun-Dried Tomatoes >

Count As: 1 PowerFuel, 1 SmartCarb, 1 Vegetable

Fill your crockpot with chicken, potatoes, a few vegetables and herbs, come back a few hours later and you’ll sit down to a dinner that will feel like a banquet. And you get more than 20 grams of protein with just 182 calories per serving. Click here to get the recipe! >

5. Lean Beef Cacciatore >

Count As: 2 PowerFuels, 1 SmartCarb, 2 Vegetables, 2 Extras

In about 45 minutes, you can sit down to eat a dish so hearty you’ll be full for hours after. It fuels you up with big bites of lean beef, plus orzo pasta and meaty mushrooms. Click here to get the recipe! >

6. Vegetable Lasagna Bake >

Count As: 1 PowerFuel, 1 SmartCarb

With its layers of creamy cheese and thick noodles, lasagna is a favorite of many families. This version is so loaded with tasty vegetables that no one will notice it’s meat-free. Click here to get the recipe! >

7. Easy Chicken Tetrazzini >

Count As: 1 PowerFuel, 1/2 SmartCarb, 2 Vegetables, 1 Extra

White wine and Parmesan cheese give this casserole a truly indulgent flavor. To keep the calories down and the satisfaction high, we used low-carb zucchini noodles, giving you another serving of vegetables while you simply enjoy the blend of tastes in the dish. Click here to get the recipe! >

8. 5-Ingredient Simple Eggplant Parmesan >

Count As: 1 PowerFuel, 1 Vegetable, 1 Extra

The meatiest of vegetables, eggplant, makes a filling foundation for a satisfying meal. Add zesty sauce and lots of cheese, put it all on a whole-wheat roll and you have a flex lunch that can power up a busy afternoon. Click here to get the recipe! >

9. Super Cheesy Broccoli Fritters >

Count As: 1 Vegetable, 2 Extras

These crispy pancakes are fun “finger food” that give you a serving of vegetables—carrots and onions along with the broccoli—plus lots of fiber to fill you up. Of course, there’s plenty of cheese to make your taste buds happy. Click here to get the recipe! >

10. Berry Easy Bread Pudding Mug Cake >

Count As: 1 SmartCarb, 1 Extra

Bread pudding might just be the favorite of these comfort food recipes —it’s warm, sweet, moist and so satisfying. Made with whole wheat bread, almond milk and juicy berries, our bread pudding cake also is a healthy treat, with just 127 calories in a serving. Click here to get the recipe! >

The post 10 Comfort Food Recipes That Taste Like Mom’s Home Cooking appeared first on The Leaf.

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Our Top 6 Fall Produce Picks

It’s officially autumn. And aside from cooler temps and shorter days, with fall comes a healthy harvest of tasty and nutritious produce. From root veggies to fabulous fall fruits, there are plenty of delicious options to fall for this season. Here are our top 6 fall produce picks: start incorporating them into your diet today.

Pumpkin
Scientifically named the Cucurbita pepo (“pepo” means “to ripen in the sun”), this quintessential fall favorite is good for more than decorating your front stoop. Pumpkin is an excellent source of vitamin A, which is important to eye health, as well as fiber, which can keep you feeling full. Together, the nutrients in pumpkins can also give a big boost to your immune system, which is pretty sweet considering we’re heading into flu season. Try combining a half cup of pumpkin puree with two tablespoons of low-fat milk and two tablespoons of vegetable (or chicken) broth in a saucepan on the stove for a delicious and guilt-free fall soup that makes four servings! One serving counts as one SmartCarb on Nutrisystem.

How to Stop Stress Eating

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Beets
Beets are low in calories and sodium, and are fat- and cholesterol-free. These tasty superfoods are an excellent source of folate, and also provide fiber, potassium and vitamin C. Plus, beets are rich in naturally-occurring nitrates, which may help support healthy blood pressure and may even help boost athletic performance. A study published in the April 2012 issue of The Journal of the Academy of Nutrition and Dietetics demonstrated that subjects who consumed cooked beets experienced improved running performance. But these aren’t the only reasons beets beat other produce in our list of top picks. We love the fact that beets are actually edible from their roots to their leafy greens. Beet greens are loaded with nutrients and are similar in consistency and taste to spinach. Try them sautéed as a side to any of your meals. As for the beets themselves, try roasting or steaming them whole (don’t worry about peeling―the skin slides off after cooking) or slicing them thinly then baking them to create chips. You can also shred raw beets and add them to your favorite salads. A half cup cooked or one cup of raw beets counts as one Vegetable on Nutrisystem.

Brussels Sprouts
Brussels sprouts are low in fat, sodium and calories, and are cholesterol- and saturated fat-free. Plus, they dish out dietary fiber, vitamin C and folate. And although in some households they’ve gotten a bit of a bad flavor rap, the truth is, these nutritious little nuggets can be delicious! Try tossing them in a bit of olive oil and seasonings then roasting them, or steam them and top them with low fat cheddar cheese. On Nutrisystem, a half cup of cooked brussels sprouts counts as one Vegetable serving.

5 “Healthy” Habits That Slow Your Weight Loss

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Apples
A universal fall favorite, apples are full of nutrients and are a great source of dietary fiber. Just don’t peel them or you’ll risk losing two thirds of the fiber and a large portion of their antioxidants, which are contained in the peel. There are plenty of ways to enjoy apples: raw, baked with cinnamon, chopped up and added to your favorite salad or roasted veggie mix. Or try making your own applesauce in a slow cooker. Just core and quarter 10-12 medium apples (any variety will do), then placing them in the slow cooker along with two tablespoons of water, one teaspoon of apple cider vinegar, a tablespoon of cinnamon and a teaspoon or so of nutmeg, then cooking on low for about three and a half hours. On Nutrisystem, one medium apple counts as one SmartCarb. If you try your hand at the homemade applesauce, count a half cup as one SmartCarb.

Sweet Potato
If you’ve ever tried a warm sweet potato with cinnamon, then you know just how delicious these starchy veggies can be. But the sweetest thing about these potatoes isn’t their taste―it’s all the body-boosting nutrition they provide, like vitamin C, calcium, potassium, iron and fiber. Plus, one medium, baked sweet potato serves up over 400 percent of your daily vitamin A needs. Just don’t mistake sweet potatoes for their cousins, yams, which contain fewer nutrients. Try slicing a sweet potato into wedges, spraying with zero-calorie cooking spray and sprinkling with cinnamon and nutmeg or your favorite seasonings, then baking. On Nutrisystem, a half cup of sweet potato counts as one SmartCarb.

7 Snacks To Beat the Afternoon Slump

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Parsnips
Resembling supersized white carrots, these tasty veggies are considered carrot cousins. They’re shaped like carrots, but have white flesh and a slightly stronger taste (think turnips or rutabagas). Not only are parsnips fat-free, cholesterol-free and low in sodium, they’re also a good source of fiber, and just one half cup of cooked parsnips yields more than 10 percent of your average daily requirement of vitamin C, folate and manganese. One of our favorite things about parsnips? Their versatility. They can be roasted, steamed, pureed, spiralized or even mashed. Try using them in place of potatoes in a mashed potato recipe, or swapping in shredded parsnips in place of cabbage in your favorite cole slaw recipe. On Nutrisystem, a half cup of raw parsnips count as one SmartCarb.

The post Our Top 6 Fall Produce Picks appeared first on The Leaf.

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