Weight Loss Tips

Wednesday, February 13, 2019

What was your first step/attainable goal?

Preface: I really love that I’ve found this community. I tend to talk about my weight loss and continued journey on Instagram, and I’m sure it gets annoying for my followers. So, I’m happy to have found this sub where I feel I can freely talk about this and people engage or encourage. I talk about it a lot because it honestly is a huge part of my identity now and I know people here can relate to that.

But anyway, my very first goal I achieved when I first set out to lose weight in 2016 was to go three days without any junk food. Just three days without cookies or chips or soda. When I successfully made it past those three days, I knew I could actually follow through (like many of us, I’d tried countless times over the years to lose weight before one finally stuck.)

This would also be one of my go-to tips to anyone starting their journey; to set just one, small, attainable goal.

Another small goal I had set for myself was anytime I felt like eating out of boredom, I’d dedicate that time to my dogs instead. So, instead of going to the fridge when I was bored, I’d go to the backyard and throw the ball for my dogs.

What small first steps did you all take?

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[SV] On Depression, Losing Control, Taking it Back and Moving Forward (40 lbs down)

Hi everyone. Admittedly, I'm a bit new to this sub but I see a lot of great, positive energy here which is a wonderful motivator. So, I figured I'd share my piece with you all to hopefully help someone out there who might be in a similar situation as I was not too long ago.

Without going into graphic detail, I was a victim of an abusive relationship a few years ago. Prior to entering into that relationship, I was at my healthiest weight in my adult life at 350 lbs after having maxed out at 440 lbs (6'4" M, so I was obviously still quite overweight but... that was my best). Part of the abuse I suffered was that my best was "not good enough", and despite my continued efforts to lose weight the constant hounding and emotional manipulation by my ex and her family were incredibly damaging. I gained some weight back. Then the physical abuse started, and all bets were off. Food became my only happiness, but when the relationship finally ended and I escaped the nightmare, my reliance on eating to be happy stuck around. Around mid last year, I was at my lifetime heaviest at 480 lbs.

Depression is a strange beast, and it's going to effect everyone differently. I'm not a therapist or a doctor so I can't offer advice to solve your problems if you struggle with depression; the only thing I can do is provide my anecdotal solutions:

Accept yourself and love yourself for who you are, right now. As silly as it sounds, the biggest barrier for me to break through was one of self-acceptance. Sure, I'm incredibly overweight. Sure, I've got a long journey ahead of myself. But hatred for oneself is about the only impenetrable barrier that stands firm between you and self-improvement. Hating yourself means not giving a damn about what you eat or how you spend your time. Loving yourself means accepting that the shell you've got here on earth is the only one you'll ever have, and despite past mistakes it's never too late to start again. My body is unhealthy, but my mind and my soul are beautiful, and I love myself enough to take the steps necessary to begin healing.
Seek therapy if you can. Seek friends who can help. I understand that professional therapy is expensive and downright unobtainable to many people. I personally have never sought therapy, but I know how big of a help it can be to people. At the very least, you want friends or family who will love and support you no matter how bad things get. I also know not everyone is blessed with a loving family, but if you're in a situation where your family is distant or uncaring, make a new family for yourself. Find friends who care. Look for those who can share the load with you, and in return you help them bear the burdens of their lives. I don't know if I would have made it out the other side without the support of my closest friends - they can make all the difference. And if you feel entirely alone, don't get lost in your own head. There are people out there who want to help you and want to love you and want you to be happy - never forget it.
Set attainable goals. Don't give up. When I finally decided "enough was enough", I created a goal plan for myself. I set specific bench marks of weight loss as to where I want to be, but I did not set date ranges. Approaching a deadline knowing you may not (or will not) meet it can be very discouraging. Instead, I simply push forward past each misstep and backslide to keep working towards achieving my goals. When I started my diet on Sept. 1st, I marked 40 lbs lost (440 lbs total) to be my first bench mark. As of today, I have met that bench mark. If I had told myself to meet that goal in only three months, I would have been disappointed. I slipped during the holidays, and spent almost all of January not following my diet as closely as I should have (which thankfully only resulted in a plateau and not much weight gained back). If I lost motivation from that, I wouldn't be here telling you of my accomplishment today - I'd probably be at the McDonald's drive-thru again. But if we persevere and we don't give up, we can keep moving towards those goals. And now that I've achieved my first bench mark, it's onward and downward to my next goal of 400 lbs. It might take me another 5 1/2 months to get there. It might take me more. But rest assured, I'll be working towards that goal, because I love myself enough to do it.

Remember that it's never too late to try again. I've been up and down in my weight loss journey many times in my adult life, and despite being in my 30s I'm not going to give up. I will lose the weight. I will achieve my goals. I will become healthier. And it's not to appease a significant other, or to get lots of likes on Facebook, or because society tells me to. I'm doing this because I love myself, and I want to be healthy and happy for many years to come. You can do it too - I believe in you.

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Officially saying i'm struggling

tl;dr: just some aimless ramblings by a lurker looking for a way to find the motivation to continue losing.

32F | 5'7" | SW:217 | CW:176 | GW:150(ish)

I have been a lurker in the sub for a very long time. I have never posted as I have always had in the back of my mind that I would post when I was successful. However my definition of 'success' I think is wrong. For one, I have been successful - I have lost and maintained around a 40lbs weight loss over the last 5-6 years. However I don't feel successful as I have never reached my goal weight. The weight I deem myself to be acceptable at. I get close to it and I sabotague myself without even realising. I start giving myself treats and not worrying about logging correctly for that day. The weight starts to creep up again and I ignore it until I know I am back around 180 and I go back to maintaining. I lose the will power to try go back down the scales again. The worst part of all of it is that I know I can do it if I could just get out of my own way. I know what calories I need to eat to lose, I know what exercise I can do to help and stay healthy. I know I have done it before and it works. I just don't.

What has actually made me write this post today is that I noticed myself being annoyed at posts of people detailing their weight loss achievements because I am so disappointed with myself right now. That is not the kind of person I want to be. I want to be happy for people that are achieving their goals because you are all fucking awesome. I want to stop feeling sorry for myself that I'm not doing the same and also to stop being so fucking hard on myself all the time. I want to stop focusing on everything i'm doing wrong and start learning how to celebrate the little victories. The biscuit I didn't take. The stairs I walked up instead of the lift. Cooking something at home instead of ordering take out.

However, where I struggle is part of me is also scared that I don't really want to lose the weight. It's weirdly part of my identity. I was always a heavy kid and I just feel like I will always see myself as heavy even if I do reach my goal weight. I don't hate myself and the way I look now after losing the initial 40lbs, however I almost feel like I need to be disgusted with myself in order to get the drive to get to my goal weight. Then I give myself a hard time for making excuses for not committing. The joy of an endless pointless cycle, thanks brain!

So basically I wanted to say that I am super struggling and I don't know how to move forward but I think that's ok, I don't have to be super hard on myself that I don't have all the answers. I would also like to stop being a lurker here and engage in the community more and talk to people about how they have achieved their goals but also help people who may be struggling just like I am right now.

If you got to the end thanks for reading :) whatever stage of this journey you are at - just remember you're awesome.

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Craving Chocolate? 7 Healthy Snack Hacks

Once considered a guilty pleasure of which to steer clear, chocolate has made its way up the ranks of unexpected health foods.

Thank you, flavanols!

Plant compounds found in cacao beans (from which chocolate is made), flavanols are associated with reduced blood pressure, protection against heart disease and sharper minds, among other benefits. Still, it’s important to remember that not all chocolate is created equal. Dark chocolate provides more good-for-you compounds than milk chocolate. Plus, milk can contain about twice as much sugar as dark.

For a healthy dose of flavanols without a big boost of calories and sugar, choose a chocolate with at least 65 percent cacao. In general, the higher the percentage of cacao, the larger the amount of healthy compounds you get. Regardless of the variety, stick to a sensible, half an ounce portion (two dark chocolate minis), which count as three Extras on Nutrisystem.

10 Ways Chocolate Can Improve Your Health

However, if you’re like most people, no amount of chocolate ever seems enough. Thankfully there are so many ways to enjoy the deep, rich flavors of this decadent treat, without the sinful sugar and calorie counts. Eating chocolate is no longer the only way to get your chocolatey fix.

Sounds easier than it is, right? We know.

That’s why we’re serving up some creative, healthy snack hacks to help you survive your chocolate cravings:

1. Warm up with some chocolate flavored coffee or tea.

The selection of flavored coffees and teas grows by the minute. Whether it’s your favorite local brew, or a bag of fresh leaves you picked up the other day at the local coffee shop, you’ll know you’re getting something absolutely delicious. Almond Joy, Mocha Coconut, Chocolate Raspberry… the list goes on and on. It’s easy to see how some of these warming drinks could fill your stomach in place of some of the most indulgent desserts. Coffee and tea have health benefits, too. Protecting from heart disease, aiding in weight loss and preventing diabetes are just some of the possible advantages to this diet addition. It goes without saying that the most wholesome way to enjoy your cup is black, but just a pinch of milk, or zero-calorie sweetener can add a boost for those that don’t adore these refreshments in their natural state. Steer clear of the lattes and flavored cappuccinos—these are diet destroyers with their heavy milk bases and syrups.

How to Have a Tastier Tea Time

2. Just a touch of cocoa powder hits food hard with flavor.

One tablespoon of unsweetened cocoa powder typically ranges from 10-15 calories, but all you need is a sprinkle. Cocoa powder adds a depth to dishes of all varieties that can’t be beat. Try it dusted over your favorite nut butter, blended in your smoothie, added to your oatmeal or graced on fruits like strawberries or frozen bananas. Just a little goes a long way to give you a chocolatier day.

3. Rev up your body with chocolate flavored protein shakes.

Protein is a diet must for long lasting energy and fuel to repair your body after exercise. Why not delight in all of the chocolate flavored options? Plant and whey protein powders all come with the taste of an amazing chocolate shake. Protein powders are insanely versatile so you can really experiment to create your favorite treat. Chocolate protein powder with almond milk and frozen raspberries are a recipe for taste that spells splurge city, even though its not.

Need to restock your protein powder stash? Order Nutrisystem’s top-selling FreshStart Shake mixes here.>

Your Foolproof Guide to Protein Powder

4. Milk your Extras.

Hot cocoa enthusiasts, rejoice. One tablespoon of sugar-free chocolate syrup is an Extra on Nutrisystem. Incorporate this Extra with nonfat or unsweetened nondairy milk for a chocolate milk or hot cocoa that satisfies. No sugar, no hunger and no guilt. Chocolate syrup can also be used to dress strawberries, bananas, apples or “Nice Cream” to make the velvety, sweet fix all the more filling.

5. Give your magnesium a makeover.

If you crave chocolate all of the time—and we mean all of the time—it’s possible you’re running a bit low on the nutrients your body needs, specifically magnesium. Low magnesium is commonly associated with increased crankiness, anxiety and soreness, all symptoms many instinctively treat with chocolate. Augmenting your diet with wholesome, magnesium-containing foods like dark, leafy greens and fish might be the key to seeing your extreme chocolate cravings disappear.

What 5 Common Cravings Say About Your Diet

6. Nosh on some sweet fruit after your meal… or chocolate dessert.

For the love of fruit, there are so many reasons for the widespread obsession with chocolate. But, even after enjoying a nice (perfectly portioned!) piece of chocolate, a flavored chocolate drink or cocoa infused snacks, a piece of fruit can be the (forgive the pun) cherry on top… and just the thing to bring closure to your craving. Fruit is sugary, but in the natural way. Nothing added. Just enjoyed whole, fruit is refreshing and filling and can perfectly complement whatever you ate prior. Nothing will nix your chocolate craving faster than finishing it off with one piece of fruit. There are so many varieties of fruit, you’ll find one to meet any mood and nutritional goal. Finding one that complements chocolate? Even better. Our favorites? Raspberries or pomegranate seeds.

7. Get creative in the kitchen with a healthier chocolate recipe.

Last, but not least, if you really do need a chocolate dessert—and there are absolutely times that warrant them—skinny dessert recipes come in for the clutch. Weight loss blogs and healthy recipe pages, like the one here, at The Leaf, offer smarter options for every desire. Keep your health in line and your weight loss success in sight, with smoothies, shakes and mug cakes that provide balanced nutrition in the proper portions.

15 Decadent Recipes for Chocolate-Lovers

The post Craving Chocolate? 7 Healthy Snack Hacks appeared first on The Leaf.

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10 Date Night Ideas That Don’t Require Cheating on Your Diet

Setting aside time to be together on a regular basis is a healthy habit for any couple, but as the days get shorter and the temperatures drop, date night plans often can lead to eating and drinking in cozy places with lots of comfort food. Before you make plans for your next night out, consider these fun date night ideas to enjoy each other’s company without loading up on excess calories.

1. DANCE LESSONS
Whether your tastes lean toward hip hop or Western swing, waltz or cha cha, learning to dance together is both fun and romantic. Many dance studios and local YMCAs offer beginner’s nights, so you don’t have to feel intimidated because you lack experience. Best of all, you can burn up to 300 calories per hour* in the process.

2. SKATING
Gliding around while holding hands and keeping each other warm is sure to bring you closer together, literally and figuratively. Many cities now have outdoor ice rinks open to the public when the temperatures fall, but if you live where it’s too warm, roller skating can be just as much fun. Either way, you’re melting off more than 380 calories per hour.

3. BOWLING
Today’s bowling alleys are no longer the dingy, smoky caves that they once were. They’re not only clean and bright, many offer special events like bowling in the dark (the balls and pins glow) and couples’ nights. You team up and cheer each other on for a few hours, and you burn more than 420 calories along the way.

How to Have a Healthier Happy Hour

4. GAME TIME
Friendly competition can turn up the excitement and all kinds of games keep your metabolism active. You have lots of choices so you can find one that gives both of you a fighting chance to win. Take turns picking–maybe this week it’s shooting pool and next time you try the arcade. The more active the game, the bigger the benefit, but no matter what you play, remember that having fun together is better than winning alone.

5. YOGA FOR TWO
Stretching, twisting, and breathing together is sure to get you in sync in just about every way. Check your local studios for partner yoga sessions, where you’ll work on tandem poses that help both of you to be more limber and feel more connected to each other. Yoga sessions burn at least 280 calories per hour.

6. THE ARTS
For an evening of quiet, thoughtful conversation, visit a museum or gallery in your area. Many are open in the evening and some host “novice” events that help you understand the work even if you have little or no knowledge. No matter how much you know, strolling around, sharing your likes and dislikes, is a relaxing diversion and an opportunity to burn 175 calories per hour as you walk.

How to Survive Your First Yoga Class

7. MAKE SOME MUSIC
Go to karaoke night and pick a favorite tune to perform as a pair. Don’t worry if you don’t have superstar voices, just enjoy the harmony that comes with singing together. You can burn up to 140 calories in hour, if you belt it out with conviction. Even more if you break out your dance moves.

8. COUPLES’ MASSAGE
You both might like a visit to a spa with a professional massage, but a class on how to massage each other might be even better. Not only do you get to enjoy the stress relief of a good rubdown, you can take the lessons home and use them again and again. A healthy massage releases tension, soothes aching muscles, and stimulates your body’s happiness hormones, endorphins.

9. COOKING CLASS
Restaurants, kitchen supply stores, and cooking schools offer you a chance to sharpen your skills and learn how to make tasty dishes together. Look for menus with healthful ingredients and discover together how satisfying it can be to eat well as you work toward your weight loss goals.

5 Surprising Ways Losing Weight Will Help Your Relationship

10. VOLUNTEER
Giving back to your community is a deeply rewarding way to be together. Offer your time to serve meals to the homeless, make up care packages for military personnel, or read to children or the elderly. Whatever you do, showing compassion to people in need is certain to stoke your love for each other, too.

* All calorie-burning figures are based on a 155-pound person.

The post 10 Date Night Ideas That Don’t Require Cheating on Your Diet appeared first on The Leaf.

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Finally under 100kg! Thank you so much, r/loseit! (Yes, there is a photo inside...)

Here we go: https://imgur.com/a/EjEt0o9

Proof: https://imgur.com/a/x1k0MZz

I can't believe it myself but after an intense struggle especially since Christmas today it became reality, I'm down a little more than 35kg (77lbs) in 7 month and officially under 100kg. It's a major milestone to me.

I am so thankful first of all to my husband who has become basically my private cook. (He thinks that this is normal, please tell him that it's not. But don't bother waiting for an answer, he's a lurker.) And also thank you, r/loseit, for always having my back. After all the pathes I took earlier in my life to fight my weight problems it is a blessing to realize that it is actually - well, not easy of course, but also not very complex: Fix your relationship with food and count what you take in. To me personally it's easier to not eat carbs but the gist stays the same whatever you eat.

There are still about 30lb to lose but I allow myself to write some things down I learned, I hope you don't mind:

Being agile and having no pain feels great!
You can make your gp really happy by losing weight.
How the hell do thin people keep their money together when every nice peace of cloth also fits?
People will fixate on your weight loss, it's nice to meet new people now and then who haven't seen you before.
It's easy to slip into anorexia, take really good care on the road!
Start thinking about who you are smiling at, people will probably come over and start a chat now.

That's it so far, I'm ready for the next milestones. That will be under 95kg and "just" being overweight and not obese anymore.

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I’ve decided not to let this breakup sabotage my weight loss.

Hey, Losers. Long time lurker, but I’ve recently been posting a lot. You may remember as the girl that forgets to pee before weigh-ins sometimes or, less popularly, the girl living for those sweet, sweet mini-goals.

My weight-loss has been going pretty great. In my first 4 weeks, I lost about 10lbs, which is a quarter of a my goal.

However, the past week or two have been pretty rough. For starters, I have PTSD as the result of past abusive relationships and assault. I noticed an uptick in my nightmares recently. I attribute it to being more conscious about my body and trying to become “attractive” again.

Normally, I would want to lean on my boyfriend in times like these. However, the past 6 weeks he’s been very distant. I’ve suggested therapy a couple of times and I think he’s finally going to go. However, it got to the point that for me, I was stressed and not feeling supported or loved. We agreed to break up, even though it wasn’t necessarily what either of us wanted. So it was a long time coming and came to head over the weekend, becoming official on Sunday.

I was pretty down about it. Went to a bar that night and had a few beers and some mac-n-cheese bites, knowing full well that it was well above my calorie count.

Monday I tried to get back at it. However in the evening I ended up crushing a six-pack by myself.

Yesterday I was feeling pretty disgusted with myself. (And sad. Super sad.) So I got back into counting calories, trying to eat enough to hit my goal while also not going over. I only got in about 1,100 calories (assuming I didn’t underestimate things), but I did lay in bed most of the day before going to a martial arts class. I resisted the thought to grab some beer on my way home, promising myself to go back to not drinking nights before I have class (either school or martial arts). And I ate a cookie to try to get those calories up a little.

My stomach is a little blech from eating like crap the past couple of days. My weight today is up a little bit/starting to plateau, even though my Happy Scale moving average is still down today. But I know I’ll get right back to it. (Back-to-back kickboxing and BJJ tonight will help.)

It’s hard to try and focus on losing weight and being healthier when I’m going through these emotions. I feel like doing this is the first step or preface in trying to date again. Obviously that’s not the case because I started this a while ago. I’m also feeling pretty worthless in general.

It’s hard, but I have to remember to love myself.

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