Friday, February 8, 2019

HAES and Weight Loss

I'm in undergrad studying dietetics and hope to one day be a registered dietitian. I have networked with and follow lots of RDs and Future RDs on social media. The field of dietetics is going through a massive debate and paradigm shift over many things, but the biggest one right now is HAES vs. traditional weight-loss based practice. Many dietitians, especially younger ones, are starting to take an anti-diet approach. Now, there's a huge spectrum. The majority are reasonable and still believe that higher weight carries health risks, they just don't believe any fad diet is going to be a sustainable way of eating. There is, however, a growing amount who are anti-anything that could be remotely related to dieting or restriction, citing it as "disordered eating behavior." I see those messages often, and I check this sub and r/fatlogic often and compare what's being said.

Personally, my nutrition philosophy is still forming, and I want to keep gaining information and experiences from both sides, which is why I'd like to ask for discussion and sharing of opinions from people in the thick of wrestling with their relationships with food. I personally have never had to worry about weight in my life (collegiate athlete and generally healthy diet), but I have family members who have drastically different body types than I do. I strongly dislike fad diets (basically any way of eating that creates rigid restrictions, cuts out entire food groups, and demonizes certain foods). I do not think they are sustainable, and I believe all foods can fit into a healthy lifestyle. I do think body positivity is important, and people of all sizes deserve to be treated with dignity and respect in healthcare and general life. I really like the philosophy of intuitive eating and how people can learn to identify the reasoning behind their hunger cues and get away from emotional or bored eating.

However, I just can't get behind the HAES movement and all of its tenants. I have personally never had weight issues, but I can't imagine that living as a heavily overweight person is easy both physically and mentally. I think there's no way to deny the research that has established links between obesity and health issues. I hear the HAES-aligned RDs screech about how correlation doesn't equal causation and how weight stigma is causing more health issues than obesity. I just can't believe that weight doesn't cause any health problems. The fact that most of these RDs are less than 35 years old, thin, mostly fit, and white leads me to believe that most of them don't know what it's like to be fat and have it take a toll on your health. I see some really REALLY HAES-positive people even saying that health doesn't matter (the main ones that come to mind are Christy Harrison, Ragen, etc.) and anyone advocating any weight loss is advocating eating disorders.

I want to hear about the experiences of people who have struggled with weight and their relationship with food. I hear so much of the HAES message, and I want to hear more about the other side. I read research, but I know personal stories also make a difference. Please share any opinions or experiences!

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6 Cooking Mistakes That Cause Weight Gain

Last year, researchers at Johns Hopkins Bloomberg School of Public Health struck a blow for the health benefits of home cooking. In a study, they found that meals cooked at home contain less fat, less carbohydrates and less sugar than restaurant fare.

While studies show that homemade is generally best, there are some common cooking mistakes that can turn a healthy made-with-love meal into a calorie bomb. Read on to learn which ones—and how you can avoid a costly (in calories) kitchen disaster:

1. You’re using too much of a good thing.
You switched to olive and canola oil because you know they’re good for you. But if you’re trying to lose weight, a little goes a long way. Studies have found that olive and canola oils—both monounsaturated fats—lower your total cholesterol and “bad” LDL cholesterol, and may even help you maintain good blood sugar control. But the truth is, they’re both fats and calorie-wise, they’re no different than lard. Fat contains nine calories per gram so one tablespoon (about 14 grams) of olive and canola oil supply a little more than 120 calories, says the United States Department of Agriculture (USDA)—the same as any kind of oil. Use them, but judiciously.

How to Know Which Oil to Cook With

2. Your frying pan gets too much of a workout.
Fried foods get their bad rap from the fat they’re fried in. (See above for the score on fat calories.) But what you may not know is that if you have a genetic risk for gaining weight, eating fried foods increases your risk of becoming overweight or obese, even if you have them only once or twice a week. Harvard researchers discovered this when they analyzed the food consumption and genetic risk scores of more than 37,000 people. In their study, published in 2014, they found that those with a high genetic risk who ate fried foods one to three times a week were heavier than people who ate the same amount of fried foods but had no risk factors for obesity. Roasting, baking, poaching and broiling are the best alternatives to frying, both for your weight and your health.

3. You’re over-salting.
Salt isn’t just bad for your health, it’s bad for your waistline, too. One reason: Salt increases thirst. That would be fine if you quenched it with plain water, but we tend to turn to calorie-packed drinks or diet sodas that, studies suggest, may actually contribute to weight gain. (One, published in the journal Diabetes Care, found that having diet drinks daily increases your risk of metabolic syndrome, a diabetes precursor, marked by high blood pressure, high triglycerides and obesity.) Since we get about 20-30 percent of our fluid from food, a salty diet may make us eat more, too. The scariest scientific finding of all: Salt may make fat cells larger. No one needs that! See below for your alternatives.

6 Simple Ways to Cut Back on Salt 

4. You ignore your spice rack.
Fat, salt and sugar are largely responsible for making food taste good, but they’re killers when it comes to your weight and health. Add a zing of flavor to your meals with herbs and spices. Try cinnamon or nutmeg on your oatmeal, bay leaves in soups and stews, cayenne pepper on meats and in salad dressings, dill on steamed or roasted veggies, cilantro in dressings and chicken dishes, or rosemary in sauces, with roasted meats, and veggie mixes with tomatoes and mushrooms.

There are even some herbs and spices that can help you lose weight. Take cumin for example. It’s one of the spices, along with chili powder, that gives chili its earthy flavor and it’s also common in Middle Eastern cooking. It may also be a fat-burner A recent study from Iran’s Shahid Sadoughi University found that overweight or obese women who cut 500 calories out of their diets and ate a daily five-ounce serving of plain yogurt with less than a teaspoon of cumin swirled in lost almost triple the body fat as a group of women who also cut out 500 calories but didn’t eat the cumin-spiced yogurt every day. Big bonus: At the end of the three-month study, the women who had a daily dose of cumin also knocked almost 10 points off their levels of LDL cholesterol (the bad one) and dropped their triglycerides by 23 points.

Make sure you also have cayenne, cinnamon and ginger in your spice rack. Cayenne is also a fat-burner, and cinnamon and ginger help control blood sugar, studies have found.

5. You’re overusing sugary condiments.
Burgers and French fries are nothing without ketchup, but have you ever checked out the ingredients list on America’s second favorite condiment (mayo is first, according to supermarket reports)? One tablespoon contains four grams of sugar—almost as much as you’ll find in one of America’s favorite cookies (chocolate chip). Pickle relish contains about the same amount, says the USDA. Barbecue sauce contains even more—six grams of sugar per tablespoon, according to the USDA’s nutrient database.

While they may make food taste great, these condiments are hidden sources of sugar in your diet and they can contribute to it adding up fast. Of the fatty condiments, mayo is the major culprit. You can add 100 calories and 10 grams of fat to your sandwich just by spreading on a layer of mayo. Switch to healthier condiments such as salsa, mustard and hot sauce, which don’t contain sugar or fat.

4 Guilt-Free Ways to Make Food Taste Better

6. You nibble and taste while you cook.
Just two little cubes of cheese you mindlessly nibble while you’re preparing dinner can add 200 calories to your diet, almost the same number you’d get if you ate a chocolate bar. It’s tough to avoid temptation when you’re in its lair—better known as the kitchen—so be prepared. Keep some crunchy veggies and low-fat dip out in case you can’t resist. Better yet, chew some gum. A Louisiana State University study found that people who chewed gum were less likely to snack mindlessly than those who didn’t chew gum.

The post 6 Cooking Mistakes That Cause Weight Gain appeared first on The Leaf.

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Need advice.

Hello fellow Reddit users. I come to you for advice on weight loss and dieting. So here are my stats-

Height: 170cm Weight: 86kg Body fat% estimate by a few machines: 24-26%

BMR calc- 1900 TDEE- 2800-3000

I am 20 right now and 2 years ago I was 72-75 kilos with low body fat and high BMI and I used to strength train 4 days a week. But I changed countries and fell off the healthy lifestyle bandwagon.

Now I want to get back to my ideal weight of 70-75 kgs in a course of 4-5 months because I am impatient.

How do I devise a diet plan to lose 4+ lbs or around 2 kgs per week and yes I train hard (cardio+weight 6 days a week).

Can someone please help me decide how much protein per kilogram of body weight (currently going with 1.2-1.5 per kg, is this amount alright?)

Calories around 1250-1500 with 100+/- from it. Or I should increase my intake because literature on starvation nice had me worried very much regarding if I am going to stunt my weight loss. Do I eat different calories on different days or something? Or I up my calories and cardio? Or what? Since I am new to losing a lot of weight every response would be appreciated

Thanks in advance

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from loseit - Lose the Fat http://bit.ly/2BocICg

Day 1? Starting your weight loss journey on Friday, 08 February 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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Thursday, February 7, 2019

Finally under 190 lbs!

F/5’8”, started at 240 ish lbs at the beginning of November.

I’m finally under 190 lbs! I weighed 187 lbs 4 days ago. I caught a nasty virus and haven’t been eating well the last few days. Today, I got myself back on track. Tonight I weighed in at 189, so thankfully, not much damage done.

I gained about 80 lbs during my pregnancy last year (crazy!) and immediately set up a plan to get back to my pre-pregnancy weight. I’ve got about another 30 to go. Most of my clothes still don’t fit, but I’m pretty ecstatic regardless. I plan to possibly go lower once I’m back to my previous size, but for now I’ll just be happy when my jeans fit again.

I’ve been following CICO, using an app to log my calories. If anyone else uses MFP, please let me know! I’d love to have more friends on the app to help me stay motivated. I aim for about 1700 calories a day. I’ve also entirely cut out anything that contains dairy. In addition to helping with weight loss, it’s had the nice side effect of clearer skin.

Honestly, I haven’t been working out. I plan to, but with a new baby I haven’t managed to find a decent schedule. I work in a kitchen 2-3 nights a week and am on my feet, though, which has definitely helped.

Thank you to everyone in this sub, you help me stay motivated!

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Valentine’s for Runners–Printables& Memes for your Favorite Runner

Hello! Valentine’s Day is coming soon and I have a big ol’ pile of Valentine’s for Runners you can screenshot and share with your favorite runner or running buddy! It’s a free way to give ‘em some virtual love on social media. Consider it a post-run hug without the sweat? And if you want to get someone special a gift or get one for yourself I made a list of Valentine’s Day Gift Ideas for Runners you can get from Amazon in time for February 14th!