What do you think the success to weight loss is?

I have been pondering this question for a while now. With the help of my husband and after much thought I have come to a conclusion. There is really only one thing that you need when it comes to weight loss or living a healthier lifestyle and sticking to it and that is SELF CONTROL! No amount of motivation, smart devices, fad diets, regular diets, calorie counting, fasting or exercise plan will ever be truly successful for you if you do not first have the SELF CONTROL to follow through and keep at it even after you have lost the weight! My advice to you do not be dependent on anything when it comes to your weight loss other than your self!

submitted by /u/scorchinganvil
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2XXocWQ

How do you stop prepared meals being so dry?

So I [23F 15st 9] have recently started my weight loss journey by implementing a few lifestyle changes that will hopefully slowly but surely start to make a difference to my health, weight and mind. For years i’ve over indulged and been terrifically lazy, especially during University where I put on 4st over 2.5 years.

I’ve done the fad diets in the past but of course, they were a flop. I’ve also forced myself to start eating things I don’t like just because they are healthy, leading me to crash, burn and quit before I could even see any results. These were overall really unenjoyable experiences which led me to loathe the thought of trying again.

I’ve started with introducing the gym three times a week (to start with) and swapping high carb and calorific foods for healthier options. I am also preparing meals every day so I can follow my calorie intake. Before I get bored again, I need some suggestions for lubricating my lunches...

For example, last night I cooked half a baked sweet potato with some chicken breast and tenderstem broccoli for today’s lunch. All I wanted to do was to add a dollop of lardy mayo to help the taste and texture (slipping back to my old ways) of the meal but for obvious reasons I can’t be doing this!

What kind of dressing, sauce or condiment (low calorie) would be good to add a bit of moisture to otherwise dry and pasty meals? Any suggestions of products or recipes are welcomed!

submitted by /u/lottielad
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2O3bnGe

Easy Banana Yogurt Blender Muffins

Have you ever made blender muffins? They’re the easiest way to bake (and blend!) a delicious treat. These Banana Yogurt Blender Muffins are made with oats, Real California yogurt and bananas so they’re packed with calcium and protein, making it a delicious option for a healthy breakfast or snack the whole family will love.

Banana Yogurt Blender Muffins

Ingredients:

• 6oz. Real California Milk vanilla yogurt
• 1.5 c quick cook oats
• 2 large bananas (ripe)
• 1 egg
• 1/4 c brown sugar
• 1 tsp. cinnamon
• 1 tsp. vanilla extract
• 1/2 tsp. salt
• 1 tsp. baking powder
• 1 tsp. baking soda
• optional: walnuts or mini chocolate chips

Directions:

Preheat oven to 350 degrees. Grease muffin tin or use non-stick muffin cups.

Place all ingredients in larger blender. Blend.

Fill muffin cups 3/4 of the way full.

Optional: Top with walnuts or chocolate chips.

Bake 15-20 minutes or until done.

Enjoy!

Store leftovers in refrigerator. Heat them a few seconds to make them warm and soft the next day!

California milk and dairy products are a healthy, tasty way to get essential vitamins and minerals. For more recipes and information, check out the Real California Milk website.

And remember to look for the Real California Milk seal when buying your favorite dairy products (that means it’s made with real food from real people!)

Question: Walnuts or Chocolate Chips?

This post is sponsored by Real California Milk. All opinions are that of the author.

The post Easy Banana Yogurt Blender Muffins appeared first on Run Eat Repeat.

from Run Eat Repeat https://ift.tt/2TNF6bl

Chugging along and remembering to stay patient (80 days)

I worked out last night and hit my old record of working out. Since I started back up (3 weeks ago) I have definitely noticed I had lost some strength and endurance I had before I quit working out. It was disappointing at first but also it helped give me a goal to work towards. I was so excited to meet my old time and so proud of the work I have accomplished since getting back to work!

I went to the scale at my gym excitedly hoping for more weight loss (at least water weight I hoped!) and saw the scale had not moved from Monday. That could have been a bummer....

BUT.....

There are a TON of reasons why my scale could not have moved. Water weight. Overdoing it last weekend. I need to poop etc. and so I remembered what other users here have told me in the past

"You have to trust in your plan"

It is hard some days, especially when you don't see the results you want but like we have talked about in previous posts, we need to just keep at it and stay patient. If we are doing the work it will show

Plus, we should try to remain positive so today I want to hear something that went well for you guys! For me, it was getting closer to my old skill level at the gym. I may not have lost weight yesterday but I did work my hardest towards that goal so I will just stay patient and keep chugging along.

What went well for you guys?

submitted by /u/Kevatwork
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2TJETFZ

Day 1? Starting your weight loss journey on Wednesday, 13 March 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!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2XVLtZf

Vending Machines: What to Buy and What to Skip

Snacks might just be the key to your success when you’re trying to lose weight. They’re built into your Nutrisystem plan to curb between-meal hunger, fuel your energy level and keep your metabolism working. The Nutrisystem menu offers you so many tempting options to satisfy just about any craving, from salty and crunchy to sweet and chocolatey. Nutrisystem snacks come in convenient single-serving packs and they keep fresh until hunger strikes. Stock up on a wide variety and stash them at work, in your car, briefcase, purse and pantry so you always have plenty of healthy choices on hand. So what happens if you forgot your on-the-go Nutrisystem snack and are forced to use vending machines to suffice your cravings? We’ve got it all mapped out for you.

“The ideal snack should provide adequate protein and fiber to help keep you feeling full between your meals,” says Courtney McCormick, MPH, RDN, LDN, Corporate Dietitian for Nutrisystem. “Look for snacks in vending machines that are packed with vitamins and minerals. And, try to be mindful of calories. Aim for snacks that provide no more than 200 calories per serving.”

Here are our recommendations for each snack category you’ll find in vending machines:

1. Drinks

Pick: Being a little dehydrated can feel like hunger. That’s one reason drinking 64 ounces of water a day is an important part of your weight loss plan. Try a bottle of water, unsweetened ice tea or club soda to see if that will hold off your appetite until you can get a healthy snack.

Pass: According to the United States Department of Agriculture (USDA), a standard can of Cola (about 12 ounces) has 49 grams of sugar. A 16-ounce bottle of sweetened tea has 20 grams of sugar, while an eight-ounce serving of cranberry juice “cocktail” comes with 30 grams. That much sugar is not only full of empty calories, it tends to spike your metabolism briefly and then leave you feeling hungry again a short while later.

2. Nuts

Pick: “My go-to choice for vending machines is often nut mix or plain nuts like almonds,” McCormick says. “I like nut packs because they provide a good source of healthy fats and also have protein—both of which help keep me feeling full longer than snacks with lots of refined carbs or sugars. I look for nuts without added flavorings because they add salt or sugar.” If the serving size of a pack of nuts is more than one ounce, eat only a portion of the package and save the rest for another time since nuts can provide a lot of calories if you eat too much. A serving size should be equivalent to two tablespoons or about half the size of the palm of your hand.

Pass: If you’re tempted to get a peanut-based candy bar instead of just the nuts, bear in mind that it will come with 280 calories, around 17 grams of fat and 29 grams of sugar, according to the USDA—that’s so much more than the 82 calories, seven grams of fat and less than a gram of sugar in a serving of almonds.

The 20 Most Popular Nutrisystem Snacks & Sweets

Read More

3. Crunchies

Pick: When you’re craving a salty, crunchy snack, choose whole-grain pretzels. Better yet, look for pretzels that are unsalted or low-sodium. A one-ounce serving of whole grain pretzels has 108 calories and only one gram of fat, well within Nutrisystem dietitians’ recommendations.

Pass: Potato chips not only come with lots of sodium—140 milligrams in a one-ounce serving—they also load you up with 151 calories and 10 grams of fat. If you do opt for chips, choose baked options, which are better than the standard type because they have significantly less fat.

4. Corn-Based

Pick: Plain popcorn is categorized as an Extra for those on a Nutrisystem weight loss plan, so go ahead, enjoy it! (Just remember that you get a total of three Extras per day on Nutrisystem.) Try for unflavored popcorn, but even a one-ounce serving of cheese-dusted popcorn gives you two grams of filling fiber, along with 160 calories (plain popcorn clocks in at just 110 calories!). Just keep in mind that if you’re opting for a higher calorie flavored variety, you’ll want to be mindful of the serving size.

Pass: A one-ounce serving of a popular brand of corn chips has a similar amount of calories, but almost no fiber to slow your digestion and ward off hunger.

10 Healthy Salty Snacks for Your Late Night Fix

Read More

5. Sweet and Gooey

Pick: When you’re hankering for sweets, sugar-free chewing gum can hit the spot. Each piece has only about five calories, no fat and, obviously, no sugar.

Pass: Resist the urge to press the vending machine’s button for snack cakes such as the famous sugar-filled sponge cake. Each one has eight grams of fat and a whopping 18 grams of sugar, according to the USDA. Instead, save your sweet treat until you can enjoy a Nutrisystem snack like the Chocolate Cupcake, which has only six grams of fat and 11 grams of sugar, plus 20 healthy grams of fiber.

The post Vending Machines: What to Buy and What to Skip appeared first on The Leaf.

from The Leaf https://ift.tt/2IaM00X

Eating back a LOT of walking

Hi again, you fine people! As I wrote recently I have had a lot of success with weight loss, to the point that I have to draw a line at 61kg (I weighed in at 63.5kg this morning) and eat maintenance soon.

My question is about eating back calories burned from walking. I know some people never eat back their calories from exercise, let alone walking, and for most people the amount of walking they do in a day is negligible. But I live and work in a city with no car and AVERAGE over 16,000 steps a day, many of those carrying my preschool son. Some days are much more (20-25K) because on Sundays and rainy days we laze around/use public transit and I don’t get more than 5-10K.

My TDEE for a sedentary life at my goal weight is 1630. This would be plenty on a slow day but is drastically insufficient on a busy day. I use a Fitbit but know it overestimates calories burned. What’s a good way to ensure I calculate enough to eat for steps past 10K?

EDIT: to be clear my question is how to count how many more calories to eat on days when I walk more.

submitted by /u/Cuglas
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2XSUmTo