It's time to recommit and bust through this plateau

I've learned a lot in the two+ years since I started this weight loss journey, but the hardest pill to swallow is knowing that shedding the last 10/15 pounds might be the most difficult part of all.

Which is not to say the first 120 pounds were easy! Losing that much weight and keeping it off is the hardest thing I've ever done in my life. But that just makes the persistence of those last few pounds all the more aggravating: "I lost an entire *person*, how hard could 10 pounds be?!" For context: I lost 100 pounds in the first year, and about 25 in the last 18 months.

Of course, the answer is simple science. The less you weigh, the less weight you have to lose. Muscle weighs more than the fat it's replacing. And if I'm being honest with myself, I've been taking a lackadaisical approach to weight loss the last few months. I've been running a lot, but studies suggest that the same exercise routine can lose its calorie-burning potency over time. Instead of dutifully logging every meal as I did for the first year, I began to estimate calories in my head, confident that after months of logging the same familiar food, I had at least a decent handle on my caloric intake.

No more. I'm recommitting to this journey, and it started with breakfast this morning. (Side note: if you never have, measure out one actual "serving" of your favorite breakfast cereal in grams. Holy forking shirt, you guys.)

I've hit plateaus before, and managed to fight through them. This one will be the biggest challenge yet, but it's the only thing standing in the way of my final goal weight. Time for my best Thelma and Louise impression.

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I'm at maintenance! Time to choose some new goals...

I started tracking my calories via the LoseIt app/committing to CICO just under a year ago, after weighing in at 10.5st (146lb/66kg). I'm 5' 6", so my BMI has always been within the healthy range, but I was just fed up with having to pose really carefully in order to avoid double chins in photos. Vain but true ¯\(ツ)/¯

I've varied between 1200-1500cals/day with a goal of losing 1lb/week (but actually more like 0.5lb). Slow and steady wins the race! I always ate calories burned through exercise, which was the only way I was able to stay within my allowance each day. Other than going 90% vegetarian (and vegan where possible), I haven't changed my diet much, but went from sporadic exercise to 30 minute workouts 3-4x/week. I was going to fix my macros when I plateau'd, but my weight loss has been really consistent (until Christmas #noregrets). GRAPH TIME!

11 months later I'm down to 9st(ish) (127lbs/58kg). Tracking everything was pivotal for me. I never realised that what I considered a 'normal' food day could easily be 2x my maintenance allowance!

My original goal was 9st, and then I hit that and thought I'd try to get to 8st 10lbs (122lb/55kg), but I'm really struggling. Just had a moment of realisation... Why? It's just a number on the scale! I got completely hung up on getting below 9st because that's how much I weighed 10 years ago. But I have muscles now!

So I'm switching to maintenance calories (allegedly 1700... 😍😍😍). I'm still going to track my food and weigh myself daily to keep myself accountable - and to hone that calorie allowance if necessary - but now it's time to refocus on body goals rather than a number on the scale.

Namely:

1) Regain my glutes, as I now have a completely flat butt 😭

2) Work on getting trim, toned arms

3) More ab definition, so that when the light hits juuust right, I have the suggestion of a six pack 😙👌

Lessons learned:

1) Slow and steady win the race. I was surrounded by people doing juice cleanses and bragging about losing half a stone in ten days. Good for you... I'm gonna do my thing, thanks!

2) Lying to MFP doesn't help anyone. So you went over your allowance... Own up, track it all, do better tomorrow.

3) Get inspired! r/LoseIt has been the best source of inspiration. I read it every day. Everyone is on a different path, and I've learnt so much from this community. From reconnecting with hunger signals, to rising above people trying to drag you down because of their insecurities, to getting re-motivated when it all feels too much. Thank you to all of you - this community is the best!

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Frustration- Can Strength training mask weight loss?

Hello all,

Back on the weight loss wagon after falling off and gaining some weight back. Im doing everything right that I did before - logging all calories and exercise via MyNetDiary and Fitbit. Most days I have a 750-1000 deficit, but maybe 1-2 days a week I’m at maintenance. I’m also walking daily, as well as intense strength training/cardio classes 3x weekly (low weight, high reps). The math says I should be losing!

However, the scale is just going up and down like crazy. Sometimes I will be 2 pounds heavier the morning after strength training and having a deficit.

Is it possible for strength training to make your weight fluctuate more wildly? I haven’t found anything to support this, but it just feels so absurd how much my weight is fluctuating. I also don’t think I can be gaining muscle because I’m eating at a deficit all the time.

Thanks for any input!

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Frustrated with other people's weight loss

A year or so ago, my husband and I went on the South Beach diet for a few months. I lost 7 pounds (which I regained as soon as I went back to normal eating) and he lost 40 pounds (which he has still maintained even though he doesn't follow the diet anymore). I go to the gym and work out with a personal trainer and watch what I eat. My husband, aside from his brief stint with South Beach, does nothing! Eats what he wants and doesn't workout at all. Everywhere we go, people tell him how great he looks and I want to literally punch him in the face every time. Obviously, I'm proud of him but I'm also angry.

​

Now, my girlfriend and I have decided for 2019, we're getting healthy together and will be each other support system. I have kicked up my workouts (5 times a week as opposed to 3), cut out alcohol (I went from drinking 4 glasses of wine daily to a few drinks once per week), and have started tracking my food to ensure I'm staying in a calorie deficit. She has cut back on pop and does a 30 minute workout on a piece of equipment she bought from the As Seen on TV Store. I have lost 1 pound. She's lost 10. Now everyone at work is telling her how great she looks.

​

I realize that everyone has their own struggles, but it seems like I am killing myself for NO results and everyone around me is making a few changes and the weight is just falling off them. I want to be happy for them, but I'm not. I'm seething with jealousy. It's making me feel very discouraged. Can anyone else relate?

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SV - No longer “obese”!

29F. 5ft 4in. Started at 190 and weighed in this morning at 174.1 which puts my BMI at 29.9 which is in the overweight category!

I started this weight loss journey in November. I’ve been trying on and off for years but something clicked. I felt gross. At first I was doing the 17 day diet which has 4 cycles of 17 days with various dos and donts. (Cycle one is limited fruit, lots of veggies and lean protein, no processed sugar). I lost some but after a trip to the east coast, I fell off the wagon. It wasn’t sustainable. I love sweets.

I signed up for a work challenge called “hold it for the holidays”. I elected to lose 5 pounds instead of keeping my weight. (I lost 11 lbs at my weigh in). Throughout thanksgiving, December, and Christmas, I just tried intuitive eating. Making better choices, eating 1 cookie instead of 4. Ive been going to the gym for years but I also started to get a little more serious mid December.

Jan 1st came and something clicked. I’ve lurked this sub and finally succumbed to the (positive) pressure. I bought a food scale and started CICO. I started the new year around 183 and for the first time in a few years, I’m not obese. I’m so happy but I still have a long way to go. Thank you for this sub. So many have inspired me to keep going and this isn’t impossible. Keep up the good work guys!

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4-Ingredient Flex™ Meals Under 400 Calories

Think eating healthy has to be complicated? Think again! Here’s one day’s worth of delicious, good-for-you meals―each requiring just four simple ingredients. Follow these recipes for a quick and delicious way to keep your grocery list short and your healthy habits going strong. And the best thing? All of these recipes make meals with fewer than 400 calories.

Breakfast: Perk-You-Up Pita Pockets
You’ll gladly get out of bed knowing this delicious morning meal featuring lots of filling protein―and flavor—awaits you. And the recipe is so easy.

Ingredients:

2 cups fresh spinach

8 large egg whites

2 oz low fat cheddar cheese, shredded

2 whole wheat pitas

Optional: Seasonings

Directions:
1. Spray a large skillet with cooking spray and heat over medium-high heat.
2. Add spinach and cook until wilting begins (about 1 minute).
2. Add egg whites and desired seasonings, toss and cook through (about 3-4 minutes).
3. Remove from heat, add cheese and toss mixture until cheese is melted.
4. Warm pitas if desired. Divide mixture in half and add to top―or inside―of pitas. If adding to the top, simply fold pitas in half and serve. (In a hurry? Wrap your meal in foil for a delicious breakfast on the go.)

Servings:
Makes 2 servings; each serving is about 240 calories.
One serving counts as 1 Breakfast Entrée, 1 PowerFuel and 1 Vegetable on the Nutrisystem program.

Lunch: Strawberry Delight Yogurt Parfait
Featuring seasonal fresh berries, this simple midday meal is so good and so filling, you’ll forget it’s guilt-free.

Ingredients:

1 cup nonfat Greek yogurt

1/3 cup low-fat granola

½ cup fresh strawberries, diced

½ cup fresh blueberries

Directions:
1. Add layer of yogurt to bottom of bowl or mason jar.
2. Top yogurt with mixture of strawberry and blueberry.
3. Top strawberries with layer of granola cereal.
4. Repeat layering until remaining ingredients are used up.

Servings:
This recipe makes 1 serving; each serving is about 355 calories.
One serving counts as 1 Lunch Entrée, 1 SmartCarb and 1 Limited Extra on the Nutrisystem program.

Dinner: Simple Stuffed Peppers
You’ll be eager for the dinner bell to ring when these tasty stuffed bell peppers are on the menu. Enjoy this hearty recipe on its own, or load it up with all your favorite veggies.

Ingredients

• 4 green bell peppers
• 1 lb. extra lean ground turkey
• 5 cups cooked brown rice
• 1 cup no salt added tomato sauce
• Optional: Seasonings

Directions

1. Preheat oven to 350°F.
2. Cut off stem ends of peppers and remove seeds.
3. Bring 8 cups water to a boil in large pot and blanch peppers until tender (about 1 minute). Drain and cool peppers under cold water. Set aside.
4. Spray nonstick skillet with cooking spray and cook turkey over medium heat until it begins to brown (about 2 minutes).
5. Drain fat and transfer turkey to medium bowl. Mix in rice, half the tomato sauce, and any spices you’d like to add.
6. Scoop mixture into peppers and place them in a 2-quart casserole dish. Spoon the remaining 1/2 cup tomato sauce over the peppers.
7. Cover and bake until peppers are tender and filling is heated through (about 30 to 35 minutes).

Servings
Makes 4 servings; 1 serving is 245 calories.
One serving counts as 1 Dinner Entrée and 1 Vegetable on the Nutrisystem program.

The post 4-Ingredient Flex™ Meals Under 400 Calories appeared first on The Leaf.

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How Often Should You Weigh Yourself While Dieting?

Whether you view the scale as friend or foe, the fact remains that, while you’re exploring how to lose weight, it’s the best tool to quantify your health status. While the scale alone is not an indicator of overall health, when paired with body measurements and clothing fit, it can be a good way to track your weight maintenance or weight loss progress.

Follow along with our Nutrisystem tips as we weigh in on the practice of weighing yourself while dieting:

Step on the scale once a week.
Nutrisystem recommends stepping on the scale on a weekly basis to measure your status. Your body weight fluctuates throughout a monthly cycle and many factors like food intake, water retention, and hormones can tip the scale to the higher end. That is why the scale is most effective when utilized on a repeating schedule to track your true progress. Just be sure that you’re wearing about the same amount of clothing each time you step on the scale to keep consistent.

How to know if your weight loss plan is working

Read More

Know your starting weight.
When starting a diet, step on the scale in the morning of day one and record your true starting weight. Schedule your next weigh-in for the same time the following week and don’t peek at the numbers beforehand. For those following the Nutrisystem plan, the FreshStart Week 1 kit works to accelerate your weight loss in the first week, making it an exciting payoff to see how far you’ve truly come in only one week.

Don’t be tempted to weigh everyday.
We tend to get into trouble when we create an unhealthy dependence on the scale. Seeing your weight fluctuate in small increments on a daily basis can be discouraging. Instead of obsessing over the numbers, put your energy into how to lose weight by prepping healthy meals and increasing physical activity. Use your weekly weigh-ins as your reward for all of the hard work you’ve put in over the past seven days.

7 Weight Loss Myths You Have to Stop Believing

Read More

Check in during the maintenance phase.
Bravo to those who have achieved their weight loss goals! Once you reach this stage, use the scale to track your status to keep the numbers from creeping back up. Stay in tune with how you feel and keep persevering with your healthy food and exercise habits.

The post How Often Should You Weigh Yourself While Dieting? appeared first on The Leaf.

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