Tuesday, October 30, 2018

You're not perfect, you don't need to be, forgive and move on to a better self. One step a at time 💪.

I've been around for a while here. I'm not an avid poster but I usually lurk everyday.

I've always been a perfectionist, and after long and lot of trial and error I've come to the realization that this is not the case for weight loss, or more important lifestyle change

For context. Obese all my life, came here in 2016 and went from 123kg to 91 ( 270lbs to 203 I think). Then life again took over.

After a really bad year I'm back at 113kg. And it's been months that I'm failing to start and keep going or just hating myself.

But that's not the answer. Things happen. For me it was finding love, getting a super stressful and time consuming job and having an injury that put me in bed for months. That all just happened and well, I realize now that could I have handled it better? Sure, could I have not gain weight and keep cruising? Absolutely. But all combined just took a toll on me and just couldn't carry on.

Thing is, time passes and there's no point in just beating myself like I've been doing. So I'm going to focus on one step back a a time. These past months going all in didn't work out so I'm taking a new approach.

Not perfection but improvmenetr of oneself.

I'm sorry this went on so long but I wanted to share something that just clicked a bit on me. If I can help even 1 person it's worth it.

If you're here thanks for reading and keep on doing what you're doing, just a little bit better everyday!

Tl;Dr life happens, don't beat yourself too hard and go all in. Improving a little bit every day is better than nothing.

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Your Ultimate Halloween Survival Guide

Few days on the calendar strike more fear in the heart than Halloween. And we’re not even talking about the houses of horror, haunted hayrides and people dressed like Freddy Krueger standing at our front door. No, Halloween presents a scary scenario for anybody on a weight loss program, because everywhere you’ll look the next few days, you’ll see candy and treats. And even when the candles in the jack-o-lanterns finally flicker out, the candy may still be around, thanks to enterprising trick-or-treaters who have stockpiled the stuff sufficiently to last to Christmas.

What’s a slimming body to do? Follow The Leaf’s 10-point Halloween Survival Guide. Each of the tips outlined below is designed to help you enjoy the holiday without going overboard with temptation.

1. Wait until October 31 to buy your trick-or-treat candy.
That way, you won’t hear voices calling from the kitchen cabinets saying, “Come on, just one choco-caramel bar won’t kill you!” Worried about not being able to find candy at such a late date? Seriously, have you been to a store lately? Everybody sells Halloween candy now. If for some reason you can’t find sweets, see point 2 below.

14 Reasons to Have (A Little!) Chocolate Today

2. Don’t give out candy.
We’ve found that the trick-or-treaters in our neighborhood love getting things beside candy: Try handing out pretzels, pencils. coins, water bottles or even tooth brushes. You’ll be amazed at the reception they get. Having a Halloween party? Try these 13 Healthy Halloween Recipes instead of the typical sweet treats.

3. Buy candy you don’t like.
It’s human nature to buy the kind of candy you’d like to eat. But if you have leftovers because you bought too much or too few kids showed up at your door, you’ll be staring at a big bowl of temptation. So if you love chocolate, get lollipops. Are you crazy for chewy or sour things but don’t care about chocolate? Then consider buying chocolate bars. And if you can, stay away from these Not-So-Sweet Halloween Candies to Avoid.

4. Go out with your kids, or walk around the neighborhood.
Turn trick-or-treat into a calorie-burning stroll. You can walk around the neighborhood to get some exercise, carrying the candy with you to hand out to the little goblins. Or, if you’re with your own kids, enjoy the crisp air and leave the candy for visitors on your stoop.

5 Ways to Beat Belly Fat

5. Send some candy to the troops.
Your kids will probably have so much candy that they won’t even want to eat it all. So consider sending some it as a care package to American troops. Operation Gratitude collects candy to use to prepare gifts for soldiers and sailors. Learn more about where to send your loot here.

6. Sell it to your dentist.
Many dentists now “buy” back candy by offering prizes or reduced fees on services to people who hand over their treats. Consider saving a small portion of the haul, then giving your dentist the rest. Bonus: Some of that candy you sell back may end up in the hands of soldiers. Find a participating dentist near you by clicking here.

7. Don’t go out hungry.
Trick-or-treating, or going to Halloween parties, is a lot like going grocery shopping. If you do it when you’re hungry, it’s much easier to go overboard. Have a salad or small meal before you go out so that you feel satisfied. That way you’ll be much less likely to give in to temptation.

6 Easy Ways to Lose Weight this Fall

8. Treat yourself.
Look, kids can’t have all the fun, and part of any successful weight loss program is balance. If you’re following a Nutrisystem plan, you can have up to 100 calories worth of “extras” in order to satisfy your sweet tooth. Feel like having a Snickers Fun Size? Go for it: you’ll be eating 80 calories. Better yet, check out some of these sweet swaps for typical Halloween hankerings.

9. Think small pieces.
Everybody wants to be the house that draws the big crowds by giving out king size candy bars. But you’re not doing anybody any favors by giving out huge pieces of candy. For most kids, the fun of the Halloween lies in the hunt, so be sure to hand out the small stuff. Their parents will thank you.

10. Read the labels.
You may think you’re doing everyone a favor by giving out gummy treats called fruit snacks, but be sure to read ingredient labels should you decide to go that route and look for the total amount of sugars such things deliver. One serving could pack more sugar than a candy bar.

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The post Your Ultimate Halloween Survival Guide appeared first on The Leaf.

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Candy Craving? 7 Delicious Bars for a Healthier Halloween

If you’re trying to lose weight, Halloween can be really scary: There’s candy everywhere! And even if you’re loading up on fiber to stay full and staying on your meal plan, willpower will only get you so far—if you’ve got a sweet tooth, those fun-sized temptations are bound to lead to candy cravings and lead your astray from a healthier Halloween.

Don’t deny yourself completely. Nutrisystem dietitians say that the best way to curb a craving is to tackle it head on—if you want candy, you should have some in a smart, portion-controlled way to help quell your craving.

Instead of raiding the office candy dish, try one of these seven easy, sweet bars for a healthier Halloween:

1. Four-ingredient Peanut Butter Rice Krispies >

Calories: 71

Counts as: Two Extras

to kick off your healthier Halloween, we’ve got a classic. Most crisp rice treats are held together with sugary marshmallows and calorie-dense butter. What if you could have fewer calories, less sugar, and more flavor? It’s not magic: It’s peanut butter! These better-for-you treats are just as gooey as the original, but add the flavor of peanut butter to the sweetness of honey to hold steady.

2. Cake Batter Rice Krispies >

Calories: 68

Counts as: Two Extras

Not a peanut butter fan? These treats bring back the butter flavor without the extra calories, and add in the flavors of cake batter—without the risks of eating it raw. Almond butter, coconut oil and brown rice syrup make them as sticky-sweet as any treat you’ve ever had, and at 68 calories each, they’re guilt-free.

3. Salted Orange Bark Bars >

Calories: 33

Counts as: One Extra

Dark chocolate has antioxidant and heart health benefits that you’ve probably heard about (https://ift.tt/2EPzY0b), but in a season of caramel-stuffed, peanut-packed goodies, the dark stuff can seem like … diet chocolate. Kick it up a notch and add flavor and a fancy feel with just two ingredients: Orange zest and sea salt. It only takes a few minutes to make, and it’ll take your treat from bland and bitter to surprising, fresh, and fancy.

It’s Soup Season! 5 Simple Soups for Your Fall Menu

4. Quinoa Chocolate Bars >

Calories: 87

Counts as: One SmartCarb

You might be asking, “Quinoa?” A better question: Why not? You’re already used to grains like puffed rice adding crunch to your candy. Quinoa takes the same idea and adds protein: The South American staple is higher in protein than almost any other grain, meaning these bars won’t just satisfy your sweet tooth, they’ll help you get full and stay that way thanks to the gut-filling power of your muscles’ favorite nutrient.

5. Pumpkin Spice Bars >

Calories: 52

Counts as: One Extra

If you spend the fall craving pumpkin lattes and find yourself tempted by pumpkin spice popcorn, candy, cookies and cakes, this one’s for you. By adding pumpkin spice and puree to a traditional crisped rice treat recipe, these bars wind up being lower in calories than normal treats, have added fiber and vegetable nutrition from the pumpkin, and, of course, have that taste of fall you crave.

6. Grasshopper Candy Bars >

Calories: 61

Counts as: Two Extras

Mint and chocolate are a classic flavor combination, and with these six-ingredient bars, you get all the flavor without the guilt. Each bar is loaded with chocolate chips between layers or cocoa-flavored crisp rice held together by delicious, melted marshmallows. But there’s no trick with this treat: Each bar is just 61 calories, 30 fewer than you’d have from a traditional, chocolate-free rice krispie treat.

6 Slow Cooker Recipes You Need to Try This Season

7. Chocolate Peanut Butter Crunch Bars >

Calories: 174

Counts as: One PowerFuel and one SmartCarb

Enjoy a healthier Halloween with this delicious “crunch” bar that combines the rich flavors of chocolate and peanut butter to make a protein-packed sweet treat. If you’re a peanut butter lover, this bar is a great alternative to your favorite vending machine treat. Whip up a batch of these Chocolate Peanut Butter Crunch Bars and enjoy a healthier pick that will fill your Halloween candy sweet tooth.

The post Candy Craving? 7 Delicious Bars for a Healthier Halloween appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Tuesday, 30 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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I lost 65lbs and I'm not obese anymore but I can't help finding myself too big...

Hey guys!

3 years ago I was more than 100kg (220 lbs). At that time I didn't dare to take any picture of myself, because it was a humiliation. I found myself too big, ugly, and taking pictures made me feel bad. I reordered my life, changed many things, and successfully lost weight and maintain my new way of life. Today I'm 70 kg (154 lbs)

During these 3 years I haven't taken any picture of myself and I haven't used any scale. I'm afraid of scales. I have no way to really compare and prove myself that I lost weight. Everytime I'm weighing I feel like I'm too big and I never consider my weight loss. I'm still constantly shaming myself for being too big, too fat, allthough I lost weight. Looking at the mirror is still difficult, even if my weight has become "normal", I'm even asking myself wether I really lost weight or not. The only evidence I have are my former jeans and t-shirts which have become too large for me. I feel like the situation has never changed. I feel myself too big compared to what I'm seeing in the movies/medias...

My bf (we are together for 5 years) is telling me that I lost weight, and my family does as well but I can't believe what they say and I still consider myself as much too big (allthough my weight is normal). They tell me that my physical appearance has become almost normal, but that's not what I'm seeing in the mirror... I've always been big, since my childhood and I feel like I can't connect to my new identity of a non big person...

Has anyone got such a problem? What do you guys think?

Thanks !

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No kitchen and living abroad but I want to lose some weight, pls help

21 and female currently living in China. I didn’t weigh myself for years as I felt relatively happy in my body/myself and whilst I knew I had gained some weight, I was pretty shocked to discover I was about a stone heavier than expected and now about 67kg (at 5’3 so my BMI is overweight) and my clothes size was around a UK 12/14 (US 8/10). I dropped to 60 over the course of a month with minimal effort (30 minutes on a rowing machine biweekly, daily hour long walks, and keeping more or less to a calorie target 5/7 days of the week) and was taking steps to both lose weight and be more healthy. This was pretty short term and I went back up to 64 the next month after a holiday where I drank and ate everything but I felt better for trying and the previous was easy for me to maintain whilst enjoying break.

Since moving abroad, I’ve felt like my progress has stopped. I walk about 10 thousand steps every day but that’s my only real form of exercise and I have no kitchen so I have to eat out for every meal, meaning I have little way of tracking my calories. It feels like I’ve gained a little weight but I’m not sure how much as I don’t own a scale right now and I’m a little nervous to buy one.

Just looking for some tips about where to begin in losing weight. I posted in the eat cheap and healthy subreddit and got some good tips but they’ve been hard to follow up on. I’ve been trying to be healthy and low calorie but not sure if what I’m eating is as everything seems to be loaded with oil and I’m yet to find much tasty steamed food or any make your own places. My dorm has strict rules on appliances so I can’t really make my own kitchen and am limited to a microwave and kettle so I eat out for pretty much every meal.

I also have pretty bad gym fear as I’m very very out of shape - used my mam’s rowing machine in our garage but I take a lot of breaks so 30 mins on it takes me closer to 40. I like yoga and stuff but idk if it helps with weight loss really. I intend to join a gym in 2 weeks when I return from a upcoming trip but I’d like to try some home workouts first to ease myself in but I’m not sure where to start with them as I’m a very low level of fitness. In the long term, I’d like to be able to run 5-10K before next Spring/Summer as there’s a event on the Great Wall that I would love to try and run in (but that’s a personal goal so feel free to ignore).

Had a quick look through the faq and still wanted to post so please let me know if this breaks rules. Just not sure where to begin as calorie tracking seemed to help me get going before but I can’t do that now. Thank you for letting me get this off my chest and I’d appreciate any help. I don’t have a particular goal weight right now in kgs but I’d like to be down to a UK 8 (US 4) again in clothes and generally live a more healthy lifestyle. I understand not hugely overweight but I am a little and I would like to be more healthy too and I feel the two go hand in hand.

Edit: Added a bit, twice. Sorry and if this is the wrong sub, feel free to send me some links

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Monday, October 29, 2018

Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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