Thursday, November 29, 2018

Please allow me to share a personal story about losing weight. It might be a bit long.

A few years ago I was following a type of diet, doesn't matter the diet, I was having very good results, I was losing a decent amount of weight on a weekly basis.

Sadly after a few months for reasons obviously unrelated to being on a diet I was laid off, My unemployment lasted 3 months.

In those 3 months I went to an olympic pool twice a day, in the mornings I'd do some sort of HIIT aquatic training, then at night I'd go for a nonstop hour of medium or slow paced swimming.

I stopped looking after following a diet, I lost weight and started to look and feel athletic, my hypertension went away I actually started to have low blood pressure, my heart rate was at around 45BPM when resting.

One time under the right lightning I caught my reflection on a mirror and the 6 pack was almost visible, I called my wife to come to the room and she just sad "you fucker!" (in total awe I like to think).

After 3 months I had several interviews and when I was about to get a lower paying job, my old company contacted me, business was better and they were able to rehire me, they even offered a slight pay increase, so I went back.

Going to the pool wasn't an option then, only at night, and not always because reasons... or excuses...

After 6 months all that progress was gone, and after a year all the weight came back, I was lucky I tried to stop my weight gain and somewhat maintained my obesity levels and they didn't get worse.

After that I tried several types of eating, CICO, Paleo, Keto, Slow Carb, IF, and everything works! If you can stick to it permanently, if you read the fine print, if you do your own research.

I tried running but just "not my thing", I started lifting, got myself a barbell a rack and some weights and that was wonderful, but I decided I wanted to focus on lifting more, and caring about fat percentage later, I actually got a bit leaner, but there are always things in your way.

Then it hit me, there is not diet that will save you, you have to save yourself, how can you eat better and be consistent with it?

How can you improve your cardio if you don't like running?

How can you keep your muscles working if you're traveling and don't have access to a gym?

I had all the answers, they aren't secrets, they aren't revelations, I don't gold a magic key to fitness.

Try to cook for yourself as much as you can, that's the only way that you'll be certain of what went into your meals.

Eat more veggies, less starch, sugar or fast burning carbs.

I used to eat pastries 3 or 4 times a week, sometimes 4 or more flour tortillas with a meal, a six pack while grilling, now I eat one tortilla 3 or 4 days a week, enjoy a pastry once or twice a week, make a conscious choice, read the labels, check portion sizes, divide correspondingly.

I wanted the old wisdom of 500 calories a day deficit to lose a pound of fat per week to be an exact thing, turns out it may be closer to 1000 calories a day to achieve that, and without an effective weight to measure you body fat percentage you'd never know how much of that loss was muscle.

I used to just guesstimate the size of my portions, now I take 30 precious extra seconds to put things on a scale or a cup or a tablespoon. CICO Works for me if I stick with it.

I've had to reassess my tactics according to my progress (or lack thereof) in order to keep advancing towards my goals.

I've had to accept that things I thought were the right thing to do weren't really.

Don't like running/jogging/brisk walks?, but you think you need some of it, if just to aid in your weight loss journey? Try alternatives, there's plenty of cardio options, plyometrics high intensity aerobics, Exxxxtreme Zumba (ok I made that one up), there are rowers, stationary bikes, ellipticals, everything works!... If you stick with it.

You travel and leave your gym behind? well, guess what weights a lot and you can also lift? YOURSELF! Bodyweight movements at a proper difficulty level can give you most of what you can get from weights, but it takes practice also.

All in all, I know there are exceptions everywhere, but most likely it isn't you.

.

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Depression and Weight Loss - Any tips?

Hi r/loseit,

I was just wondering if there were any users who are struggling with depression and weight loss and hoping that people had some tips to help with managing weight loss, antidepressants and anxiety/depression in general.

I had been making fairly steady (maybe a little slow, but I didn't mind that so much) progress - I'd got down to 88kg (194lbs) at one point and was really toned (for me, anyway!). Then I had a bit of a break down and I am struggling to get back on it with eating well and exercising.

I've always enjoyed food, never minded eating healthy foods - I love salad or veggies with a bit of fish, but I just don't enjoy anything anymore. I'm eating crap because I can't motivate myself to cook or do anything other than stare vacantly into the distance, then I hate myself for eating junk. When I shop for food I feel overwhelmed by the choice but at the same time nothing seems appealing. It's a double whammy because the meds I am on just make me crave sweet foods, so I am really struggling to resisit them at the moment. Also, I am getting panicky in crowds of people and am struggling to breathe so I haven't been in the gym for weeks. Again, I miss it but at the same time I am anxious about going back even if I know it would be good for me.

What do you guys do when you're in a slump like this? How do you get back on it? I'd really be grateful for any suggestions.

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Confessions from a ketoer

Around two years ago I found keto and decided to give weight loss a serious try. I cut out sugar, weighed my food, worked on self-care, found an amazing community and lost nearly 60 pounds.

I would not say I fell off the wagon but I did keep the weight off all 2018 using a lot of the skills I learned on how to deal with food addiction, anxiety, depression...basically learning how to not eat my feelings. But I wasn't losing. I lost interest in tracking calories. Unless I want to eat the same thing every week food is complicated and time consuming. I lost interest in meal prepping.

It's a slippery slope to weight gain.

I stopped going to the keto subs. There are a lot of good, reasonable people but the community is growing into this weird dogmatic all-or-nothing lifestyle pushing a specific view of weight loss. I think that mindset turned me off from a lot of the things that were responsible for my weight loss...a supportive community.

I'm going CICO for a month and tracking everything. I'm actually excited about tracking my food again. I had a bowl of cereal and nothing bad happened. I had a beer, the world didn't end. I kept to my calorie limit easily and I'm not starving to death. I might have a banana today!

So what I'm saying is that I think the psychological changes I made, the sense of community, the self care, the support, the portion control, all of that is way more important than what I ate or adhering to a strict idea of a diet that I wasn't really happy with anymore.

I do appreciate the science behind sugar and it's impact on health but moderation is way more reasonable than abstinence. Abstinence rarely works.

Thanks for listening, I'll check back in.

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New Running Survey and Mailing List

The post New Running Survey and Mailing List appeared first on Run Eat Repeat.



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How do you motivate yourself?

The hardest part for me is dieting. I just love eating food. I know the consequences of my over eating but something inside me just doesn't care.

I go to the gym pretty regularly so I'm not too unfit, but even with that I'm taking in too many calories and have body fat that I want gone

I go through phases of doing really well on weight loss, and then I'll mess up and undo all that progress

The best I've done for weight loss was last year for my siblings wedding, I got the closest to what I wanted to look like at that point. I counted my calories and kept at a semi large deficit. I also tried keto around that time. But now they're married and I don't have that kind of motivation

I've already cut out all drinks but water / green tea (sometimes I'll have a hot chocolate) But basically it's just water and tea.

Breakfast is just Greek yogurt, and then lunch is usually chicken with quinoa or salad. Dinner is whatever my mom makes (in which I tend to eat too much of)

I also have a problem of eating something (like a bowl of sugary cereal) when I get home from work. And snacking throughout the day. I just love food! And when I'm enjoying my downtime playing videogames or watching movies, I like having some type of sweet, salty or greasy snack beside me.

Sorry for the long post, I just don't know how I can motivate myself, and I know if I don't make a change soon it'll get worse. A shallow reason that gets me semi motivated for limited periods of time is attractive girls.

Tldr: having trouble finding motivation for weight loss , and keeping it off due to a love to eat

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Top 11 Gifts to Put on Your Wish List This Year

The holidays are upon us, which means loved ones are probably starting to ask what’s on your wish list this year. And whether you’re a full-on foodie, or you’d just like some healthy help in the kitchen, consider adding these basics to your top holiday picks this year, so you can make 2018 your healthiest year yet.

1. Measuring Cups
If you don’t own a good set of measuring cups, you should add them to your wish list this year—especially since incorrectly estimating portion sizes is a quick way to sabotage your slim-down. Already own a set? Consider adding a second set to your list. That way you can leave them in your desk drawer at work and beat portion distortion wherever you are. Just make sure you ask for dishwasher-safe options so cleaning them is a breeze.

2. iPad Fridge Mount
No more dripping ingredients on your iPad while cooking. Play music, watch a movie or read through a recipe while you cook with this handy device that lets you mount your iPad directly on your fridge. Tools like this will help make your kitchen a pleasant place to spend time—so you’ll want to keep up on your healthy cooking habits.

3. Dehydrator
Although you can create dried fruits and veggies in your oven, it can tie it up for several hours and you will have to keep checking on your treats. Dehydrators are great ways to have some fun with your fruits and veggies. From dried strawberries, apples and pineapples, to healthy fruit roll ups and sun-dried tomatoes, you can create all kinds of snacks and add-ons. And the best part is, you can just load it up and let it go, just like you would a crock-pot. No babysitting needed.

4. Herb Garden Starter Kit
There’s nothing better than having fresh herbs on hand—especially in the colder months. With an indoor herb garden, you’ll be able to help yourself to all your favorites whenever you’d like to spice things up.

5. Popcorn Maker
Skip the microwave in favor of a good old-fashioned popcorn maker. The little ones in your life will love watching the kernels pop, plus you’ll be able to top your treat with healthier extras you choose (think cinnamon, sugar-free chocolate syrup, hot sauce or black pepper).

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6. A Good Blender
There’s no better way to squeeze fruits and veggies into your day than to pile produce into smoothies. Look for options powerful enough to crush ice and harder fruits like apples.

7. Julienne Peeler or Spiralizer
If you love pasta, than this one is a no-brainer. Both of these tools help you make delicious noodles out of your favorite veggies like zucchini, sweet potato, carrots and more. Some spiralizers even come with additional blades so you can create a variety of “noodles.”

3 Delicious Recipes to Make with a Spiralizer

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8. A Self-Timing Slow Cooker
Whether you’re extremely busy or just feeling a little lazy, this convenient kitchen tool makes meal prep a breeze. Just toss a bunch of veggies and some chicken or veggie stock in the slow cooker in the morning along with some seasonings, and let it cook all day while you’re at work or running around. You’ll love the way your house smells when you return. The best part? You’ll have leftovers for days!

9. A High Quality Knife Set
Although perhaps a bit expensive, a good set of knives will last you a very long time, and will help you stay healthy, slicing, dicing and mincing your own foods. Tip: Before you buy a knife, always hold it in your hand—it should feel natural.

10. Cutting Boards
To prevent cross-contamination you should have one cutting board for raw protein and one for produce and cooked foods. Request two different colors for yours so that you can distinguish between them. You can choose extremely affordable plastic cutting boards made of polyethylene plastic. Polyethylene plastic is non-porous, meaning potential bacteria can’t penetrate the surface. Just be sure your boards are dishwasher safe.

11. A Salad Spinner
To stay healthy and lose weight, you’ll want to add in all kinds of greens. The salad spinner makes cleaning greens like lettuce easy and quick. After washing lettuce from the garden, farmers market or grocery store, just place it in the salad spinner to quickly and efficiently dry the lettuce and serve up a fresh salad for lunch or dinner.

The post Top 11 Gifts to Put on Your Wish List This Year appeared first on The Leaf.



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The Truth About Cheat Days

There are benefits to “behaving badly on occasion.” That was the finding—and part of the title—of a study published in January in the Journal of Consumer Psychology that issued a license to cheat (sometimes) to anyone on a diet.

The researchers, from universities in Portugal and the Netherlands, came to that conclusion after 26 people followed a 1,500-calorie diet for two weeks. Those with built-in cheat days were able to exercise more self-control than those who didn’t have them.

The scientists said that cheat days—when you allow yourself the foods you avoid when dieting—help you beat the “failure cascade” that occurs when you go off your diet. You know the routine: You ate one cookie, decided you blew your diet and then finished the box.

How to Beat a Binge

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But not all science supports the benefits of cheat days. Turns out, those “cheats” can sabotage your efforts to get back on track when the day is over. Dr. Deborah Clegg of the University of Texas Southwestern Medical Center found in animal studies that high-fat foods trigger the brain to send messages to the cells in your body, telling them to ignore the appetite-curbing hormones leptin and insulin. In other words, your “cheat” shuts down the system that prevents you from cheating nonstop. Result: You undo all the hard work you’ve put into losing weight.

Other studies suggest that when you eat certain kinds of foods, it can be tough to not let one lead to another. Using high-tech brain scanning equipment, scientists have found that when people eat highly palatable foods such as chocolate, the regions of the brain linked to pleasure and reward “light up,” just as they do in people addicted to opiate drugs. When you stimulate your brain’s pleasure center with, say, a handful of M&Ms, chances are you’re going to come back for another hit. In susceptible people, that can lead to bingeing.

How to Bounce Back After Overeating

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And as a binge goes on, says research from Virginia Tech University, the way your muscle tissue metabolizes glucose—the form of sugar your body runs on—changes in a way that could lead to weight gain and health problems.

Your muscles are the primary clearinghouse for glucose, which can either be used for energy or stored. In their study with college students, the Virginia Tech researchers found that after only five days of a high-fat diet, the students’ muscles no longer processed glucose as well. One potential result: As the results of the University of Texas study suggested, eating lots of cheat foods could make your body less responsive to appetite-suppressing insulin. Not only will you not get the “you’re full” signal, insulin resistance, as it’s called, can be a precursor to type 2 diabetes.

5 Steps to Take Now to Avoid Diabetes

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A better idea? Don’t cheat. But don’t create a list of no-no foods either because there’s really no need to deprive yourself of pleasure when you’re trying to lose weight.

Instead, incorporate some of those foods into a healthy diet—in moderation. Even better? Take advantage of all of the healthier versions of your favorite “cheat foods” Nutrisystem offers. We’ve got treats for sweet lovers, pizza for pie-lovers, pasta for carb junkies, ice cream for your frozen treat fix and so many guilt-free versions of all your guilty pleasures.

Or, check out our awesome Recipe Center, which is packed with hundreds of healthier recipes for breakfast, lunch, dinner, snack and dessert time!

Turn to options like these to feed your cravings and need for pleasure. And you can do it on a daily basis, so you don’t really need a cheat day. Why limit it to one anyway, when there’s a way to have your cake and lose weight, too?

The post The Truth About Cheat Days appeared first on The Leaf.



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