Am I doing this correctly? [15 years old]

Hey guys I'm 15 years old and 5'7", and I started my weight loss journey about two weeks ago after my doctor said if I didn't watch my diet I would be overweight soon. I started around 152 pounds. I put my goals into My Fitness Pal (140 pounds in 5 weeks), and it told me to have 1500 calories a day. (I don't really excercise much, but starting this week I've decided to use the ellipitical for 30 minutes each on Saturday and Sunday) For about 2 weeks now, I've been having 1300-1500 calories a day, only going above my calorie limit twice, both in the first week. I stepped on my scale today, and it told me I was 146 pounds, which I find hard to believe. It seems as if I've barely lost any weight, and I check it consistently and it tells me that I'm around the 146-147 pound range, which is around 6 pounds from where I started.

Am I losing weight correctly? If so, can someone tell me what's up with my scale?

Also, does anyone have any other tips for weight loss?

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Superfood Saturday: Why Eggs Are So Egg-cellent

Surprised that eggs are considered a superfood? It wasn’t too long ago that eggs picked up a reputation as an unhealthy food to avoid because they could contribute to serious health problems. Now we know that just the opposite is true: Eggs are a concentrated source of potent nutrients, and they can play a vital role in our diets, especially when we’re trying to shed excess pounds.

Here’s a breakdown of some of the many benefits of eggs… and a few tasty ways to prepare them:

Nutrition Highlights

Eggs are PowerFuels on the Nutrisystem program because they are a source of high-quality protein with only about 80 calories per serving. One large egg (one serving) comes with five grams of fat, including 1.6 grams of saturated fat. The concerns about egg consumption were based on the 187 milligrams of cholesterol in an average egg.  High blood cholesterol levels are associated with heart disease, but recent research has determined that eating foods high in cholesterol does not directly increase the levels stored in your body. (Foods loaded with saturated fats, such as fatty meats, are more likely to lead to high blood cholesterol.)

7 Easy Ways to Eat More Protein

Read More

A typical large egg provides you with about seven grams of complete protein (yet another one the superfood benefits of eggs), contained in both the yolk (yellow) and the albumen (white) parts. The yolk is a rich source of vitamin A and D, B vitamins, zinc and iron. It also delivers two important antioxidants, lutein and zeaxanthin. These nutrients protect your eyes from aging related conditions, such as macular degeneration, a leading cause of blindness in the United States that affects over 10 million people. They also support healthy brain functioning.

Eggs supply you with choline, a nutrient that is especially important for pregnant women, as it plays a key role in fetal brain development. For everybody, choline helps our bodies maintain and replenish all kinds of cells, transmit nerve impulses and process fat and cholesterol in our diets. Only beef liver gives you more choline than eggs do.

For all of us on a weight loss journey, eggs may be most valuable because they help stave off hunger. People who ate an egg breakfast felt fuller afterwards and consumed significantly fewer calories at lunch and over the next 24 hours than those who ate a bagel-based breakfast with the same number of calories, according to study published in the journal Nutrition Research.

RELATED: The Benefits of Almonds >

Buyer’s Guide

If you buy eggs in the supermarket, they most likely have white shells. You may also see eggs with brown shells in grocery stores and if you shop at farmer’s markets or other sources, you may come across bluish and even speckled eggs. The color of the shells is directly related to the breed of chickens that laid them—there are no significant nutritional differences between eggs of different colors.

Many stores and farmers now offer “free-range” or “pasture-raised” eggs, which come from hens that feed themselves on their natural diet—insects and seeds—while roaming around outside. Chickens raised in standard conditions are kept inside and they get feed that’s pre-formulated for them, mostly from corn and soybeans. Egg yolks from free-range chickens tend to be brighter yellow or more orange than standard. Some research has found that free-range eggs are lower in saturated fat and higher in heart-healthy omega-3 fatty acids.

Fresh Ideas

The many benefits of eggs make this superfood a healthy way to fuel up for your day, but breakfast isn’t the only time to enjoy them. Separating the yolk from the white greatly expands the kinds of dishes you can make with eggs. To learn how to do it without making a mess, check out this video >

RELATED: Why You Need More Ginger in Your Diet >

Now check out these six delicious and egg-cellent superfood recipes to reap the many benefits of eggs:

1. Cloud Eggs >

For a light and fluffy egg dish, whip up the albumen (the white part!) and then cook the yolk within the foamy cloud of white.

2. Veggie Omelet Muffins >

Take your eggs to go with these simple muffins, loaded with cheese and veggies, along with the nutritional punch of eggs.

3. Thanksgiving Breakfast Cups >

What to make on the morning after a big holiday? Use leftover turkey and potatoes (white or sweet) along with fresh eggs to make a handy breakfast that will nourish the whole gang.

4. Skinny Avocado Egg Salad Sandwich >

You can make a filling flex lunch with all of the creaminess and flavor you love, but with more healthy fats and plenty of protein to keep you energized all afternoon.

5. Not So Devilish Deviled Eggs >

The party-time favorite gets a healthy makeover, so you and your guests can enjoy it during the holiday season or whenever you all get together.

6. 5-Ingredient Veggie Frittata >

Eggs are the foundation of this filling and nutritious meal that comes with rich mozzarella and cottage cheese.

The post Superfood Saturday: Why Eggs Are So Egg-cellent appeared first on The Leaf.

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have lost 22lbs in 3 weeks, my weight loss has slowed exponentially, what can I do to get out of this plateau?

I'm 25 year old 5'11 male, I weigh 238 lbs, I have recently lost 22lbs as a result of diet and exercise with a smidgen of depression very quickly in 2.5 weeks roughly. I have been on a VLCD, supervised. And also I cycle daily at the gym 14Km (35 minutes at high intensity) on fatburn settings every day of the week. Normally it reads I burn about 200 calories a day, however I am larger so those numbers could very will be very low compared to what I'm actually burning. The problem started this week, I woke up an checked my weight everyday. I was at 109.5 kg most of the week, then today I check and it's 108.9. I was losing weight much much faster before why this sudden slow down? and is there any way to increase my weight loss? Should I perhaps try eating more to get my metabolism up? I usually eat around 800-1000 calories a day now, but I'm looking to push it upto 1500 very soon when I start studying. I have also been taking vitamin supplements provided by the Dr. But otherwise I feel fine as I'm obese and a few weeks of little food is not going to kill me. Any advice would be beneficial, is it perhaps that my body is just in a plateau and will go back to normal? Or is it because I'm just not eating enough?

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Need help. I'm (M35) donating Kidney and I want to help the odds...

Hi everyone. So I'm in the process of donating a kidney to my father. I have tests coming up in March at the Mayo Clinic and I really want to do everything I can to be as healthy as possible when I go. My doctor recommended some weight loss would be a good idea. I don't smoke, no drugs, no longer drink since December (I drank very rarely anyway so that was easy to give up), and really only drink water since forever.

I'm about 6'2" and 252-ish. In the past (back in my late 20's) I had managed to drop from 280 lbs. down to 180 lbs over the course of about a year, but I honestly can't really tell how I did it. I really just kinda lowered my calorie intake and ran about 3 miles a day 5 times a week I'd say (I am a really crappy runner though). I honestly have a very innactive lifestyle both at home and at work.

For several months now, I've moved onto whole wheat turkey wraps, scrambled eggs, peanut butter sandwiches, and sometimes grilled cheeses. I've also fallen in love with nonfat vanilla greek yogurt. My current very simple plan is kinda to just start diving more heavily into lean chicken, vitamins, eggs, and just running until thin. I just figured I'd see if anyone could tell me if/how stupid a plan this might be and get some feedback from people more knowledgeable than I.

So I guess my question is, what's a realistic goal I can set for myself to reach by March? I'd say my ideal overall weight is probably 200 lbs. But I don't want to hurt myself as I tend to overdo things sometimes (looking back at pics of me back at 180 lbs. I honestly feel I looked too skinny in hindsight).

I have someone counting on me for this now and I really want to do this right. Thank you!

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Day 1? Starting your weight loss journey on Saturday, 19 January 2019? 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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from loseit - Lose the Fat http://bit.ly/2HkqOKj

A few NSV's since losing quite a bit.

Three things hit me this week about my weight loss. It's easy for me to look in the mirror and see the last bits of belly and chest fat (or chin fat) that I want to lose. I've started gaining from strength training, but sometimes I feel really scared that I'm getting big again. I've been pretty tall and pretty large since 11 or 12. My life is finally getting better - I never thought I'd feel the way I do today. But I'm terrified of losing what I've built for myself.

Three things I've noticed that remind me how far I've come, and that if I do regain I have it within me to lose it again.

(1) Several months ago, I got a new bed. It's lovely, and it's still intact. My old bed (which I got when I was 13 if memory serves) was a wreck. It was a Queen size (which is funny since I'm gay - hehe) and there were deep grooves sinkin in on both sides. At my heaviest, and for several years as a teenager, I was in the 320lbs - 330lbs. Two large spaces in the shape of my body sunk in on both sides of my mattress. It hurt my back and hips so much to sleep that way, but I was having a bad time mentally and felt like I deserved it. My bed no longer sinks in - but more importantly, I deserve a healthy sleep and back. We all do.

(2) I can cross both my legs down, kneecap to inside of knee. As a teenager I wasn't able to go past just over my ankle - it would hurt my hips to try. I cross my legs now all day because it's so cool to see that I can do it.

(3) With veiny hands (eew) and a defined jawline, I appear more masculine. I don't know if it's because I was heavy, or because I was young, but I always thought I looked more feminine. (I had large man boobs for years that I obsessed over, which caused me a great deal of what I think of as dysphoria.) I think this because so many men around my age (or who are just really chill) call me "dude" and "bro". Loads of people call me "sir". No one spoke to me that way before, and I'm trying to fight the urge to tell them to just call me my name. People seem to open up to me more now, to a level I've never really experienced. I can't really afford to be closed off anymore, because it appears unfriendly, so I've also become more friendly and sociable.

I'm hoping the two lighter things make up for the heavier thing (no pun intended).

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[TIP] Sometimes it's not just because you're out of shape that working out is so hard...

I recently restarted my weight loss journey. After being down to 165 with just counting calories and hitting a plateau, I gave up, lost motivation and then piled the pounds back on. I went above and beyond what I had started at before (185), and start this round of weight loss at 200lbs. I have already lost a good amount of it by counting calories, weighing myself at the same time every day, and even starting using the app Couch to 5k to try to build exercise into my routine.

​

I had always assumed I was extremely out of shape because every time I pushed myself to exercise, I would become exhausted beyond belief in a matter of minutes. I'd be coughing, breathing heavy, struggling to breathe, and feeling like I couldn't do it a lot quicker than most people did. When I went hiking with family, I was the first to call break time. They were the only people I ever really worked out with, that I didn't think much of it. Biking for ten minutes wore me out, so bike rides were typically only fifteen minutes long. Even more so, being that I had never been one for exercise, I just accepted it.

​

However, working in a doctor's office, I had been discussing how horrendous I felt when I worked out in the break room when people were discussing weight loss options (being that it is the first month of of the year and resolutions and jazz), and one of the providers suggested I might have asthma. So, I researched it, scheduled an appointment with them and they decided that it is definitely exercised-induced asthma.

​

They prescribed me an inhaler, and today was the first day I used it prior to working out.

​

Now that I am finished doing my jog for the day using the couch to 5k app, I don't feel like I am literally dying. I actually was able to push myself harder and came out of it feeling so much more refreshed than I had before! I am not so horrendously out of shape that just three minutes sends me into a heaving, dying, mess of a person. It was an underlying problem that was being exasperated by my unknown health condition. So, that is why it is always good to make sure to check with a doctor about any unexpected reaction your body gives you. After all, while losing weight is one step to a healthier you, making sure to keep your body in mind while working to improve it is good as well.

​

You can't just focus on one piece of the puzzle, the whole body needs to be considered when working to improve your own life! Just was a piece of the puzzle I had never considered, and now the quality of my life will be so much better since I can feel more confident with my ability to work out.

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