Friday, October 26, 2018

Weight Loss and Proper Dieting Advice

Hey there, I have been working out for a couple years now on and off and finally thought I should get serious about it because I have gained quite a bit of weight during the summer for being lazy. I am 18 years old, 5' 6" and currently weigh about 199 pounds. My BMI is about 32.1 from checking online and says I am quite obese. I have not checked my body fat percentage but it may possibly be around 15-20%(not exactly sure, just an estimate)

I am currently cutting and I workout about 4-5 days a week and have lost about 20 pounds in the last 2 months. My workouts consist of doing the big 3 lifts (Deadlifts, Benching and Squatting), hanging knee raises, crunches, planks, seated spinal twist, prowler sled, battle rope exercises and I try my best to run about 30 minutes before a workout. I also play football, basketball and volleyball weekly.

My diet has been absolutely terrible and quite dangerous on what I have been doing. In the beginning, my diet consist of a homemade kale smoothie (Kale, almond skin milk, pure pineapple juice, mango juice and chia seeds) for breakfast, quinoa salad and chicken breast for lunch and dinner. I don't take any protein powder but creatine and I drink a lot of water daily. I do not drink caffeine much and I don't drink or smoke at all. But my insecure dumbass thought it was a good idea to just literally eat nothing but drink water constantly hoping when I hit ketosis, it would speed up my progress on losing fat content.

Although not eating anything and relying on my own body fat to keep me energized and helped me loss quite a bit of weight, it has put a toll on my body because I have absolutely no energy throughout the day. I only rely on my own adrenaline to help me workout and play sports.

I am looking for core, hip, and glute exercises as my body fat content is mainly distributed in that area and I am also hoping to get some advice on establishing a proper healthy diet which allows me to continue cutting and help me get more lean.

Thanks for the read and advice!

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How to Beat a Sweet Treat Craving

Cravings can play a powerful mind game with our willpower. One minute you’re minding your own business and the next, you are hit sideways by a sugar craving that has high-jacked your brain and turned you into a single-minded, sweet treat-needing machine. Research points to a few different culprits for this behavior, including a lack of nutrients in our diet and a physiological pattern of trigger and reward associated with emotional relief from food.

Resist these cravings with this arsenal of tricks and preventative behaviors:

Prevent Cravings with Healthy Eating

Nourishing our bodies with whole, healthy foods will give us the nutrients and vitamins we need to function properly. So often we experience cravings because our bodies are lacking these nutrients. The better you are at daily, healthy eating, the less likely you will be faced with a craving.

How to Beat a Salty Craving

Keep a Food Journal

Writing down your daily intake will help you pinpoint what prompted those cravings—not enough protein? Too few carbs? When you are mindful of your habits, you are more likely to address and adjust them. Make tracking easier with NuMi, Nutrisystem’s FREE helpful online tracking tool that makes logging your food, drinks, activity, weight and more simple!

Reach for the H20

Many times, dehydration masks itself as a craving for sugary or salty foods when what we really need is to drink more water. Prevent this from happening by setting a daily goal of water intake, keeping in mind physical exertion. If a craving is already upon you, chug a glass of water instead.

How to Cut Back on Sugar

Brush Those Chompers

If you feel a craving creeping on, immediately head to the bathroom to give those teeth a good brushing. You will be less inclined to ruin that minty fresh feeling with a trip to the cookie jar.

Pick a Piece of Fruit Instead

Fruits are a natural source of sugar, as opposed to the refined, processed sugar found in junk food. They will satiate your craving and fill you up healthily. Try a clementine for a snack-tivity that offers a boost of Vitamin C.

What 5 Common Cravings Say About Your Diet

Distract Yourself

A craving won’t last forever so just commit to holding strong until it passes. Dive into something that will hold your attention and take your mind off the craving. Go for a walk, clean the house, organize a closet or do some crunches.

Practice Moderation

Do not always deprive yourself of what you want; just try to find healthier replacements.When you’re craving cake, reach for a Nutrisystem version. Or, if you absolutely cannot stop thinking about grandma’s best-selling pie, have a small slice then get right back on track filling up with water and veggies.

The post How to Beat a Sweet Treat Craving appeared first on The Leaf.

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No Tricks! Just 13 Healthy Halloween Treats

Want to enjoy the festivities without falling off track this Halloween? 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 & 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 one!). 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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Family is selling Pruvit/Ketones stuff

Hello all, I hope this is okay, I’m looking for opinions on the brand Pruvit. My mom recently started selling this stuff, and I figured it’s just a marketing scheme. My mom weighs around 160 and already works out and restricts calories a lot, so of course she’s losing weight. She’s now selling it to my sister who is over 300 pounds. It’s been 13 days since my sister started drinking the stuff and she is now claiming she’s lost 35 pounds. This is insanity right? I’m guessing she either read the scale wrong or when she was measured before starting Pruvit (at the doctors) the scale was off or she was wearing a heavier coat (it’s winter). There’s no way you’d lose 35 pounds in two weeks. Can someone give me their opinions on this? Ive tried to tell her she just needs CICO and exercise but she just wants to drink this stuff now. I want to support my sister in her weight loss but I’m worried taking this stuff is basically her just lying to herself.

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Day 1? Starting your weight loss journey on Friday, 26 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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My own little Catch-22 situation. What's yours?

So a few weeks ago we ordered some pizza and we got a 3.33 dl (~12 oz) can of non-diet coke which is supposedly 150 calories. I decided that I'm not gonna have that many empty calories on a non-gym day, but I'm sooo gonna have it on one of my workout days. But here's the thing: everytime I come home from the gym I look at the can and think: this is about 15 minutes on the stationary bike. I didn't bust my ass sweating like there's no tomorrow on that bike, neither did I lift for 80 minutes, to have this, it isn't worth it. I'll eat less tomorrow, and have it then. And the day never comes, dust is starting to build up on that can, and it's looking at me betrayed. Right now I'm trying to think of it as a reminder, that I cranked up my willpower quite a bit to have this mindset. I don't wanna deprive myself of the stuff I love, but I need to think about what I'd love more: this can of coke, or a very-very slightly faster weight loss. The latter has won so far, and I'm kinda proud of it.

I'd really love to read your Catch-22 situation you got going on, don't hold it back!

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Thursday, October 25, 2018

[Daily Directory] Find your quests for the day here! - Friday, 26 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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