Why did I gain when I ate at my TDEE?

So I'll start out saying that I know that it's not good to weigh yourself every day. I'm doing a weight loss competition where we weigh in every week so I do it so I know if I'm at least heading in the right direction.

I try to eat around 1200-1300 calories a day (i'm female, 5'5", 159 lbs). Yesterday I ate around 1700 calories. Nothing super high in sodium, just more than I usually do. I stepped on the scale this morning and was over two pounds heavier than yesterday.

I know that it's not fat and probably water weight, but it seems like eating at about my TDEE shouldn't make it spike like that. Any thoughts? This has happened a few other times to me and it takes almost a week for it to go back down (screwing up my weekly weigh in). I weigh all my food and am meticulous in my tracking.

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Body chemistry is a sloppy little shit.

Even when you are strictly adhering to a calorie count significantly below your TDEE, weight loss is one hell of a ride. A roller coaster with some ups as well as (the far preferred) downs.

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On the microscale (if I was going the route of daily measurements....which I am not), I can only imagine how rough the graph of my journey would look. Even on the weekly weigh in scale, I oscillate up and down (last week I gained 3 pounds, and I fully expect to drop 5 or 6 in the next week).

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Overall progress, taking the long view, I am doing quite well. Any of those ups is followed by reclaiming that increase and (usually but not always) losing another pound or two besides.

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Which brings us to the topic of this post. Body chemistry is a sloppy little shit. So do not be hard on yourself when on the journey if your weight does a quick aeronautical stunt, looping up a bit for a time. Stay the course and keep your eye on the long view, not the short term (what happened since last weigh in).

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Of course if you are seemingly on a rocket heading towards heavier weight for a significant period of time, it is time to reexamine what you are eating (and more importantly how much). What is a significant period of time? For me, weighing in weekly, I would say if I got a measurable increase three weeks in a row (when I am trying to lose 1.5 pounds a week on my present caloric input), then I would be concerned.

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What to take away from this? Do not be discouraged by the little Nazi (you step on the scale and it snaps to attention... the description is particularly valid for those scales at the doctor's office. HEIL!) on the week to week basis. Keep it up, you can do this, and remember the long view!

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New to the community, well acquainted with struggles

So this is my first ever post on this community, I’ve been following it for a while but this is the first time doing anything except upvoting existing posts so here goes

I’m M, 21 5ft 10 SW 218lb (98kg) CW 177lb (80.2kg)

I started this weight loss journey 3 years ago, and I’ve always had a terrible relationship with food, I would binge eat constantly, make excuses for myself and I’d never hold myself accountable, so usually something going wrong in my life would result in over eating and more excuses. This time was different because I got a wake up call. I had to wear a suit that I’d had in my closet for a couple years and had only worn it when I first bought it, but I could barely fit my arms through the sleeve. It sucked when i realised what I’d done to myself. I started on CICO from the start and saw great results, I got down from 218lb to 191lb in half a year, then 177lb a year after that. I hit a bump and got stuck at around 177 for about a year. It was super disheartening but I didn’t stop trying . I managed to drop down to 165lb around October time in 2018. Then Christmas rolled round... I went back to my folks place and fell back into old habits, eating too much, needing tastes to be satisfied, and making excuses. I’m now back up to 177 and want to get back to the healthy life. I’m not expecting this post to reach many people, I just want it to be out there so I can be held accountable and be part of a community that will help motivate rather than provide myself with excuses.

Glad to be part of the loser community!

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[Challenge] SIGN UP for the European Accountability Challenge: February 2019 edition

Hi and welcome to the February 2019 edition of the European Accountability Challenge! The perfect way to stay on track for your weight-related and other goals. This is a month long challenge, with a daily post that goes up in the morning hours of European time zones. The aim is to set goals and keep track of your progress on them. Be accountable, get support and have a chat with friendly people. Anyone and everyone is welcome!

 

Here’s what to do if you'd like to participate: choose some goals, introduce yourself and let us know what you'll be working on! Most people set goals for the month but you can also set daily or weekly goals if that works better for you.

Some tips for success:

• Think about how you will achieve your goal and how you will measure success. You may find it helpful to set more specific goals (for example, ‘eat x number of calories per day’ vs. ‘lose weight’); I do but YMMV. Take a look at these guidelines for defining SMART goals.

• Post on here regularly, we will cheer you on! And please do the same for everyone else, this challenge depends on you to make it fun :)

• Ask for help if you’re struggling or need some motivation, people on here have quite possibly gone through the same thing and usually have good ideas and encouraging words

 

So what are your goals for the coming month? Besides straight up weight loss or maintenance goals, we see all sorts of things on this challenge. Goals related to fitness, logging, nutrition, sleep, mental health, learning, happiness, productivity, dogs...anything you can come up with! It’s completely up to you and no goal is too small. If you’re in, tell us some more about your goals in a comment here.

Wishing you all a great month! We got this!!

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15 Skinny Sandwich Recipes for a Flex™ Meal Win

Sometimes you just want a delicious, hearty sandwich. The good news is that you can still enjoy this meal-time must-have when you’re trying to lose weight. You just have to make smart sandwich choices. In the article How to Build a Better Sandwich, we break down the basics of putting together a palate-pleasing sammie that still fits with your diet. Check it out if you want to build your next sandwich from scratch.

Or, take the easy (and delicious!) route, and try one of these skinny sandwich recipes you’re sure to love:

Hint: Just click on the recipe name, image or link in the caption to get the full recipe.

1. Skinny Cheese Steak Sandwich >

Get all the flavor and texture of a classic Philly Cheesesteak without any of the guilt-filled aftermath, thanks to this lighter version of a sandwich staple. Featuring thinly sliced pieces of steak covered in melted cheese with mushrooms, peppers and onions in between a soft roll, this is definitely one of our favorite sandwich recipes of all time. Count one serving as two PowerFuels, one SmartCarb and one Vegetable in your NuMi App. Click here to get the full recipe >

2. Buffalo Chicken Sliders >

Of all of the sandwich recipes on The Leaf, this is definitely one of our customers’ favorites. Featuring shredded chicken smothered in spicy, seasoned buffalo sauce with crunchy lettuce in between two soft buns, it’s really no wonder this staple sandwich is so popular. This recipe makes two servings, and each counts as one SmartCarb, one Powerfuel and one Extra, making this a great foundation for a Flex Meal.  Can’t get enough buffalo sauce? You’re going to want to check out this article: Love Buffalo Sauce? 5 Recipes You Won’t Want to Miss >

3. Pulled Pork Tenderloin Sandwich >

This sandwich recipe is bursting with delicious, savory flavor. Tender pulled pork and a mouthwatering combination of seasonings and sauces are slow cooked to perfection, then topped with a vinegar cabbage slaw that adds a crunchy kick of flavor on a soft bun. Click here to get the full recipe > Love pork? Trim the fat with these Four Fabulous Pork Recipes >

4. Chicken Sausage & Peppers >

We keep a classic sandwich lean by replacing regular sausage with chicken sausage in this savory sandwich recipe that’s also packed with sautéed peppers and onions in between a warm, toasted bun. Clocking in at a little more than 300 calories, and counting as two PowerFuels, one SmartCarb and one Vegetable, this popular pick makes a great Flex meal option. Click here for the full recipe >

5. Turkey, Apple & Swiss Waffle Sandwich >

If we weren’t so floored by the flavor of this delicious sandwich, we’d be stuck on just how creative it is. Using your Nutrisystem Buttermilk Waffles as a stand in for bread, this top-rated sammie combines turkey, apple, red onion and Swiss cheese with an unbelievable avocado sauce for a delicious dish your taste buds and your waistline will thank you for. Click here to get the full recipe >

6. BBQ Chicken Sandwich >

Have your BBQ and lose weight, too, with this popular pick that’s one of our favorite sandwich recipes. Featuring tender, shredded chicken breast smothered in a smokey BBQ sauce and topped with a flavorful classic coleslaw mix in between a soft bun, this is one healthy recipe the whole family will love. Counting as two SmartCarbs, two PowerFuels, three Extras and half a Vegetable, this sandwich can be enjoyed as a flex meal. Just be sure to check your Flex meal guidelines to determine how best to tweak the recipe to fulfill your flex meal requirements. Click here to get the full recipe >

7. Artisanal Grilled Cheese >

This Artisanal Grilled Cheese puts a flavorful spin on a staple sammie. Pair it with a warm cup of soup or a veggie-packed garden salad for a balanced meal that will become a regular on your menu. Click here for the full recipe >

8. Trail Mix Mash-Up Breakfast Sandwich >

Get your mornings off on the right foot with this tasty bagel breakfast sandwich featuring your Nutrisystem Honey Wheat Bagel topped with creamy (or crunchy, if you prefer!) peanut butter, sliced banana and raisins, then sprinkled with cinnamon. The healthy fats from the peanut butter and the fiber from the bagel and raisins will help keep you full, while the complex carbs from the bananas will help boost your energy. So you’ll stay satisfied and strong till lunchtime rolls around. Click here to get the full recipe > Or, if you’re looking for some other tasty ways to enjoy the Nutrisystem bagel, click here for five more delicious recipes using your Nutrisystem Honey Wheat Bagel >

9. Avocado Chicken Salad Sandwich >

This delicious Avocado Chicken Salad Sandwich is a dieter’s dream: It’s delicious and it takes mere seconds to prepare. Not an avocado fan? Feel free to leave it off. Although we think it definitely adds a little something extra to this popular sandwich recipe. Click here for the full recipe >

10. Turkey and Goat Cheese Wrap >

This delicious Turkey and Goat Cheese Wrap is loaded with vibrant veggies for an extra touch of flavor… and crunch. Click here for the full recipe >

11. Tasty Tuna Salad Wrap >

Tuna is the chicken of the sea, and for good reason. Its white, lean and oh-so-versatile! This healthy take on the Nutrisystem Tuna Salad is ready in under five minutes. Perfect on-the-go or for a lunch spent in, you will check one serving of heart healthy fish off your list for the week. Like most fish, tuna is rich in heart-healthy and waist-friendly omega-3 fats. Each bite is a source of protein. This recipe adds some extra nutrition and counts as a Nutrisystem Lunch, one PowerFuel, one Vegetable and one Extra. Click here for the full recipe >

12. Skinny Egg Salad Sandwich >

This skinny take on a staple sandwich is just as healthy as it is hearty. Just consider this fair warning: You may want to consider doubling the recipe. A sandwich this tasty is likely to draw a hungry crowd. Click here for the full recipe >

13. Mediterranean Tuna Pita >

Add some olives, onions and sun-dried tomatoes to your standard tuna pita for a delicious and healthy Mediterranean twist. Click here for the full recipe >

14. Chicken Pita Pocket >

Need a quick and tasty lunch for a busy workday? Searching for the simplest dinner that still delivers on taste and nutrition? Introducing the Chicken Pita Pocket! It’s easy to prepare, full of nutrition and totally tasty! With characteristics like that, is it really any wonder this is one of our customers’ favorite sandwich recipes? Click here for the full recipe >

15. Light Fruit & Cottage Cheese Sandwich >

We know we say it about all of our sandwich recipes… But this delicious dish really does bring something a little something special to the table. This Light Fruit & Cheese Sandwich is an absolutely delightful combination of sweet, fresh mixed fruit, honey, light cottage cheese and cheddar stuffed into an airy yet filling whole wheat pita pocket. Chopped green onion adds an extra flair that leaves our taste buds wanting more of this fantastic recipe. This ideal Flex Meal starter is all completely dietitian-approved, and satisfies sandwich cravings in a totally unique and amazing way. Click here for the full recipe >

The post 15 Skinny Sandwich Recipes for a Flex™ Meal Win appeared first on The Leaf.

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Please Help Doctor Throwing Me Curve Balls!! KETO vs CICO

Some back ground – I have been heavy for most of my life, always being the fat kid growing up being high 200's at age of 12. Best I ever weighed was in High School at around age 16-18 I was 250-275lbs and maintained about 275 to age of 21. I was happy at this range and that is my ultimate goal. I was very active back then with heavy job in grocery business then went to flooring. Around 21 I changed careers and got into insurance which that put me into a sedentary position. Once in sedentary position I slowly but surely packed the weight on. In my local area drinking is the norm(if not required) and a lot of it has to do with beer for I do love to have a cold one or 12 but it also has to do with inactivity and food as well.(Small town 4 pizza parlors and 10 bars and the next small town over has the same)

At the beginning of December I found this subreddit r/Loseit and it was very inspiring. I started researching CICO and came across a gentlemen on youtube, Layne Norton(biolayne) and the way he explained was straightforward and easy to understand. When I started CICO I weighed in at 350. I have been very diligent in counting calories as many of us do. I use Cronometer to track. I normally have 500 cal by lunch and that seems to leave me room for drinks after work and sensible dinner. I have CICO set for 2lb loss a week so try to stay within 1900 cals a day, but dont stress if go over. This has been working thus far with current weight at 331.9 total loss of 18.1lbs in almost 2 months.

Now the curve ball!! Went for 6 month check up at doctor office(seen every 6 months due to MS/Lyme Disease) and he is encouraging me to do the no carb/KETO. Way he explains is calorie count is not as important as cutting out the carbs. He wants me to switch from beer to whiskey and diet ginger ale and no carbs. I tried this yesterday without a problem but my calorie count was increased from the food. Instead of having my fit and active whole wheat bread with light butter spread total 160 cal and a smart one micro meal at 280 cal I had eggs, slice of ham and cheese total 370 cal and cheeseburger no bread, mayo ketchup total 535 cal. That is way over my normal cal of 500 by end of lunch!!!

This great increase in cal goes against everything I have learned about CICO and I am very confused here. I weighed in this morn and lost weight so not sure if there is some validity to the no carb KETO way. I am willing to try anything to cut the weight at this point but don't want to go down wrong path!!

I am looking for some input and guidance from those that have done both KETO and CICO. Thank you for your time.

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Edit: I started doing my own research yesterday and found Dom D'Agostino who is pro KETO and friends with Layne Norton who is CICO and what he was discussing was that the KETO diet helps people with Neurological disorders Ie Brain fog from MS/Lyme disease and I am wondering if that is the Primary Care motives for me doing KETO. I have a follow up with Neurologist in June so will get his opinion as well. I am here now for the real second opinion from all of you that may have tried both and results for my concern at this time is weight loss not brain fog. Cheers!

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What made the difference in my weight loss journey....

Hi all, maybe it does help you in your journey as well. I went keto 3 years ago, tried IF, have a good exercise regime, but I was still not able to maintain my weight. I was always pretty good in losing it if needed, but then I always gained it all back. What I always despised was to track calories. Since I did keto, I was encouraged by others that keto does not require tracking calories as long as you keep an eye on your macros.

The last time I lost weight was about 6 months ago. It was easier this time because for the first time I had tracked my calories. I logged in all my food for the day first thing in the morning. If I like something I eat it every day. So the tracking was actually not too difficult. And I always added one evening treat in my food plan for the day, mostly a nice protein bar and 2 pieces of dark chocolate - those calories were part of my daily calorie budget.

This was a game cahnger. There was always a great treat waiting for me at the end of the day that I could look forward to and enjoy guilt free. That made it really easy to stay within my food plan for the day. I never felt deprived.

Once I reached my goal weight, I continued with this method. I am still tracking everything and always build in my daily evening treat.

I am travelling quite a bit for work, so tracking everything in advance is not always an option. But I am still adding my evening treats first thing every morning so that I know how much calories I have left for the day.

Downside of this approach is that I am afraid I might be trapped in the tracking for life. But at least I found a way to maintain my weight. That is a price I am happy to pay. These ups and downs in my weight were awful and caused ups and downs in my moods as well.

What I also learned over the years: your diet is something deeply personal. What works for others might not work for you. For example, IF really did not work for me. It backfired big time - after not having breakfast I always ate way too much for lunch. And in the evening I ate too much because I knew that there would be no breakfast. I found out that I do best when eating 3 meals and two snacks a day. This eating schedule is being criticised by everyone as it is so against the IF trend. But I am happy with it, never need to wait too long for the next meal, plus it helps me with the portion control.

So I would encourage you to try different ways of eating and nutrition to find your way. There is no one size fits all in dieting. Don't trust those that promise you the golden key to success.

Hope these thoughts help someone out there :) great community here, thanks for reading.

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