Just a thought.

F27 5’ 2” CW:220 GW: 160

Does anyone ever feel like they are more fit or thin than they feel?

I’ve been on My Fitness Pal and steadily loosing weight for a month just through eating healthier foods and drinking WAY less. I feel thinner and so much happier on the inside but I feel like I look the same. I know I’m only in the first month of a long weight loss journey but I feel like I’ve had more success in the first month in the past.

Also it doesn’t help one of my of my bosses mother likes to talk to me about how to loose while I’m loosing weight.

Maybe I’m just having a low self esteem day

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Is losing 4 pounds a week too much for someone my size?

I’m a 20yo, 6ft tall male and I started at 290lbs at the beginning of August. This week I’ve made it to 256lbs and I have lately been losing 4lbs a week. I have a very sedentary life style and I recently developed a much lower appetite, so I only eat one big meal a day, when my hunger peaks. I feel okay, I don’t feel as energetic as when I started my weight loss journey, although I don’t feel sluggish like I did when I was eating junk at 290lbs. My concern is that I may not be eating enough, that I’m losing weight too fast because of my lack of appetite. I’m especially concerned that I’m losing muscle mass. Since my BMI is still at 35.9, is losing 4lbs too much for me?

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3 Delicious Donut Recipes You Can Enjoy on a Diet

Who doesn’t love a good donut? Donuts are one of those sweets that falls into the comfort food category. And on some mornings, you just wish you had a few donut recipes that won’t totally wreck your healthy diet.

But, donuts on a diet? It sounds entirely too good to be true.

Actually, the truth is, with the right donut recipes, you can enjoy everyone’s favorite sweet treat while still sticking to your healthy eating regimen. A lot of it comes down to how you prepare them. By baking, instead of frying, you save yourself quite a few calories. On top of that, swapping out some of the unhealthy ingredients—such as the loads of sugar traditionally used in donuts—you can bring that calorie count even lower. And the shocking thing is, they still taste absolutely delicious.

Don’t believe us? Well, here are three delicious donut recipes you need to try to believe:

1. Chocolate Donuts >

If chocolate is your favorite indulgence, then you’ll want to try this delicious guilt-free donut recipe. Baked instead of fried, these donuts will only set you back 135 calories each. They’re made with healthy ingredients like whole wheat pastry flour, nonfat Greek yogurt, milk and eggs. The chocolate flavor comes from cocoa powder as well as a delectable chocolate glaze that is drizzled over top. On the Nutrisystem meal plan, one donut (a serving) counts as one SmartCarb and two Extras.

2. Jelly Donuts >

The jelly donut is the quintessential breakfast donut that adults and kids alike love. If a donut with jelly filling is your go-to choice, then you’re definitely going to appreciate our “skinny” version—which is also baked and not fried. While your average jelly donut is loaded with sugar, this version uses healthier ingredients like whole wheat pastry flour, nonfat Greek yogurt, and sugar-free jelly. They’re easy to make and will save you from that morning trip to the drive-through window—not to mention how much they’ll save your waistline, too. One jelly donut has only 132 calories, which is less than half the calories of a traditional jelly donut from a popular national donut chain. It counts as one SmartCarb and two Extras on the Nutrisystem plan.

3. Blueberry Cheesecake Donuts >

How indulgent do blueberry cheesecake donuts sound? Well, this version may sound—and taste—decadent, but it’s a lot healthier than the traditional fried variety. Besides being baked, these donuts also have significantly less sugar. Instead, they’re sweetened with more healthful ingredients like nonfat Greek yogurt, vanilla extract, Truvia and blueberries. In fact, this recipe calls for a whole cup of antioxidant-packed blueberries for the six donuts it yields, as well as another half cup for a sweet glaze. A little bit of cream cheese helps to give this donut a cheesecake taste. On the Nutrisystem plan, a single donut counts as one SmartCarb and three Extras.

Running out of time in the morning? We’ve got a full menu of ready-to-go breakfasts for those on-the-go days >

The post 3 Delicious Donut Recipes You Can Enjoy on a Diet appeared first on The Leaf.

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Reached my goal weight and now I can't seem to control my binging

Hey folks! I lost 28 pounds in 4 months by tracking and limiting calories and hit my goal weight last week. Near the end of my weight loss, I started feeling over restricted and could tell I was close to binging. Before I lost the weight, there where times when I way overate, but I didn't stress about it while it was happening or afterward. Now, I'm probably binging on less food, but it's become a huge deal in my mind and I think really hateful thoughts about myself while it happens.

I've been trying not to log calories and just eat my regular meals that I know fit my goals, and that works really really well most days. When I have social plans in the evening, though, I spend all day being excited that I will get to binge and hating myself because I know its going to happen. I feel so out of control and as soon as I start eating I eat well past the point of feeling sick. I don't actually enjoy my time with my friends because the only thing I am focusing on is what else can I eat and wether or not they notice the disgusting amounts I'm consuming.

I'm really scared that I've permanently damaged my relationship with food and that if I don't figure this out I'm going to quickly end up heavier than I started. Please help!

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Accountability Buddies!

Hi, I’m currently 3 weeks into my weight loss journey and have lost around 5lbs so far! I’m keeping track of my macros and calories and have been going to the gym 4-5 times a week. Something that helped me kickstart my habit of going was being with my friend who would always support me and we’d encourage eachother to go/cook healthy meals together. It’s something that always helped me. Checking in with someone always gives me a reality check on what’s going on and helps me get back on track. If anyone would like to be accountability buddies on going to the gym, eating healthy, or even how your day has been, send a PM or comment here! :-)

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Day 1? Starting your weight loss journey on Thursday, 08 November 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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Binge eating: 3 reasons why you might be binging & tips on how to stop

Binging can be an extremely sensitive topic. The experience of binge eating is very individual and will look different for each person but my hope for this post is to share my experiences so that you will not feel alone. And that it can be helpful for at least one person.

​

My experience with Binge Eating.

Binge eating disorder is something that I struggled with from a young age. I grew up in a household with a single parent where unfortunately we were left to fend for ourselves a lot of the time and eating became a reliable friend and enjoyable pass time for me. I would eat in secret all afternoon until my dad got home from work. This is the kind of binge eating which lead me to weigh almost 300 lbs.

I have also experienced the kind of binge eating which was induced by over-restriction, over-exercising and falling in to vicious cycles of dieting and binging. For the purposes of this post I'm going to focus on this type of binging as it can be a common hurdle that those of us who are working on losing weight.

​

Reasons for binge eating

Overeating Processed foods (Trigger foods) Binging can be triggered for some people by eating delicious, highly processed foods. Foods like potato chips, cookies - things that have a high fat level combined with sugar or salt which makes the food extremely palatable and difficult to stop eating.

The danger here is when we start to associate these binges on these foods with our own lack of willpower. This is not a willpower issue. Let's talk about the food industry for a minute. This is a billion dollar industry where experts are literally FABRICATING these foods to make them as addictive as possible. "Lays - betcha can't eat just one."

Food companies that want to make money off of you by making you eat and subsequently purchase larger portions of their food. Don't think for a minute that it is your lack of willpower that causes you to overeat on these foods.

​

Tips on how to stop:

1. Don't keep the foods that are difficult for you to portion control in the house.
   
2. If the food is in the house due to your partner, kids or roommate - find a way to have it out of sight. This could be asking your spouse to store those junk food snacks in a different cupboard where it is out of your sight. The idea is if you're not tempted every time you walk in to the kitchen, you won't exhaust yourself "resisting temptations" all day.
   
3. Buy smaller portions of the food - buy only as much as you will eat in one serving. There's absolutely nothing wrong with enjoying a portion of junk food but when it comes to binge eating, the context can matter. Rather than eating a tub of ice cream alone on your sofa, if you're craving ice cream, meet up with a friend to go out for a gelato.
   

​

Binging due to over restriction, actual hunger:

After losing 100lbs in 2012, I spent the following year struggling with binge eating and yo-yo dieting. I had taken up running and had been under fuelling myself eating a low-calorie vegan diet and my body was screaming out for more calories. In the evenings I would be binging on whatever "healthy" foods I had in the house like oatmeal, raisins, and dates. During extended periods of weight loss is that our AMAZING bodies realize what is happening as a famine and will do whatever it can to signal to our subconscious minds that we need to eat as much as we can of whatever we can get our hands on so that we can plump up our fat reserves.

Obviously this causes a problem when there's a disagreement between our conscious brain (I want to lose weight) and our unconscious brain (we are starving, EAT MORE) After binging, it's typical to wake up the next day and consciously tell ourselves that we are not good enough, that we need to increase our willpower.

This type of thinking only makes you feel more unworthy and that you need to double down on the diet. You swear to diet even harder from now on - and the same cycle repeats.

​

Tips on how to stop:

1. If you have overeaten one day, do not try to overcompensate for it the next day. This is a slippery slope for falling in to disordered eating patterns. If you were legitimately hungry, you've done your body well by eating a bit extra. Keep calm and carry on.
2. Notice patterns in your eating. Do you find yourself doing a great job staying on track during the week but end up going hog wild on the weekend? Maybe you need to relax your diet a bit - if you increase the amount of calories you're eating each day during the week, you won't feel as restricted and feel the need to overeat on the weekends.
   
3. The type of diet that each person chooses to eat is highly individual and I totally respect each and every person who is paleo, keto, vegan, carnivore, whatever it may be. But if you are having trouble eating in a consistent way while trying to follow a diet which cuts out an entire food group or large set of food types - please just consider whether it is the right way of eating for you. You should enjoy your diet and not feel overly restricted.
   

​

Emotional / Behavioural reasons (Bad Habits)

This type of overeating is basically any time you're eating over your calorie goal when you're not hungry. It can be triggered by boredom, anxiety, loneliness, sadness. Those evenings when you're just going back and forth from the sofa to the fridge.

Tips on how to stop

1. Avoid labelling foods as "good" or "bad". Thinking that a food is prohibited can increase the desire to binge on that 'bad' food simply because you're not allowed to have it. It can lead to all or nothing thinking. Well, I've eaten the cookies, I may as well just go all in and order a pizza for dinner too. It is not necessary to eat only nutritious food 100% of the time.
2. Stay busy in the evenings if this is the time you struggle with overeating. Pick up a new hobby where you need to use your hands and you can't snack mindlessly.
   
3. Reserve your willpower for the grocery store. As we know, willpower is a finite resource. Save your willpower for when you're in the grocery store and stick to buying the foods on your shopping list. Use this time to plan ahead and find healthier versions of the snacks you love which won't prompt you to go crazy overeating. Fruits for sweet cravings or popcorn is another great one.
   

​

To end, here's a quote that's been floating around this subreddit for years.

"Just because you have one flat tire does not mean you need to slash the other 3."

That's to say, just because you go off plan for one meal it doesn't mean you have blown it and should go ahead and eat all your favourite foods.

The most important advice when it comes to binge eating is to never give up trying to stop. Keep working on doing better.

If you made it all the way through, thank you for reading! I originally wrote this all down as a script for a youtube video I wanted to make, if anyone wants to check out the video on my channel, I go by the same username over there.

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