Down 51 lbs from my highest, been coasting. Decided today it’s time to tackle these last 30 lbs!

Hi all! I’m a long time follower of this sub, I started my weight loss journey in May 2017. I learned about CICO here and finally lost the emotional shame I always had around my weight (been overweight all my life). Realizing that it’s just physics and math made it so much less personal!

I’m down to 153 from a high/starting weight of 204 (F/40/5’3”) and I’ve been sitting in the mid to low 150s for quite a while. Just coasting really, not tracking and just approximating. I decided today it’s time to kick it back into gear to lose these last 30ish pounds (initial goal weight is 125, tbd if I will go lower since I’m very small framed under all this).

Pics: before is August 2017, after is this morning. Weight loss here is 31 lbs (184>153). I see a difference, mostly from the back and side, so that’s encouraging for the next 30!

I just want to plug that this works. If you’re new here and wondering if you can do it, you can if you commit to doing it every day. Just focus on one day at a time and eventually you will see results. I can’t wait to see what I look like in another 30 lbs, probably the best I’ve ever looked.

At 40. 😉

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

Lost 25 pounds!!

Hey there! First time posting! I just wanted to post so I can be proud without sounding like I’m showing off to my coworkers. They’ve noticed the weight loss and have been complimenting me. I’ve just been doing an awkward “thanks” with a smile.

I started in January at 229 (heaviest I’ve ever been) to 204 now. I want to get down to maybe 175. I’m 5’9” and I really don’t look my weight. But it’s also for health reasons.

I’ve been using FlexPro Meals because I hate to cook and it’s really helped me with portion control. I’ve been cutting out desserts too. I still treat myself occasionally but much better than before. Also occasional cardio. I wish I did more at the gym but I get lazy a lot.

Proud of myself! I feel so much better and I can’t wait till I reach my goal weight.

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from loseit - Lose the Fat http://bit.ly/2UYP7ms

After more than 5 years of trials and tribulations, I have lost 100+ pounds and am now at a weight I haven't been at since I was 13.

I started my weight loss journey at 18 years old and at 220 pounds. I was a 2x in shirts and 18W-20W in pants and skirts. I realized that I needed to make a major change not only physically, but mentally, as I had gone through some major things in my life and had used food as a comfort object. There were a lot of ups and a lot more downs. But slowly, I saw the number on the scale go down. When I hit 200 lbs, I was ecstatic and it showed me that I could do this weight loss thing!

Fast forward to today. I am now 110 pounds. I am now a Medium in shirts. I even fit into a XS shirt. I can now fit into a size 8 pair of jeans and a size 2 Petite suit.

The best part: I didn't use any fancy diets, pills or weight loss surgeries. I just used the age old method of moderation and smart swaps. Eating more fruits in place of sugary snacks (Although I do have one every once in a while), cutting out soda to the point where I can drink it once a YEAR and still be satisfied, setting a time of the day to stop eating, and using the recommended serving number on packages instead of just eating however much I want. I also walked. A LOT. Walked to my classes, walked and sometimes even RAN to the bus stop and took the stairs more.

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Superfood Saturday: Why You Should Be Eating More Quinoa

We hear a lot about trendy “superfoods” that are touted for their ability to make us healthier, slimmer, more energetic and build up immunity against all sorts of ailments. Quinoa is one that actually lives up to its hype. Pronounced “keen-wah,” the grain has been a staple of South American cuisine for centuries, but recently it’s become popular among healthy eaters in North America because it truly is exceptionally nutritious and versatile.

Superfood Saturday: The Power of Pumpkin

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NUTRITION HIGHLIGHTS

Like other whole grains, this superfood is considered a SmartCarb on Nutrisystem—high in essential vitamins, minerals and fiber, low in calories and low on the glycemic index. A half-cup of cooked quinoa counts as one serving. With that serving, you get 111 calories, more than two grams of fiber and significant amounts of iron, potassium and phosphorus.

All of that would earn quinoa a place in healthy diets, but its protein content moves it up to “superfood” status. The half-cup serving has more than four grams of protein. Even more valuable, quinoa has the perfect balance of all nine essential amino acids, which is rare for plant foods.

Technically, quinoa isn’t a grain—it’s seeds from the plant in the same family as beets. Unlike grains such as wheat and rye, quinoa has no gluten, so it’s especially appealing to people who avoid it.

VARIETIES

The three types of quinoa you see in grocery stores—red, black and white—are similar in taste and nutrition. White quinoa tends to be fluffier after cooking, while red and black varieties are a bit crunchier and stickier.

5 Healthy Foods You Should Be Buying in Bulk

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COOKING

Quinoa is often rinsed before cooking because the seeds are coated with a layer of saponin, a bitter compound that protects them from predators. Most quinoa sold in supermarkets, however, is pre-rinsed before packaging, so the bitterness is already gone. If you want to be cautious, put the quinoa in a bowl, cover it with water, swish it around and then drain it in a fine-mesh sieve.

To prepare quinoa, pour one cup of the grain and two cups of water in a medium saucepan. (For even more flavor, use low-sodium vegetable broth instead of the water—it’s a Free food in the Nutrisystem program.) Bring the water to a boil over high heat, then cover the pot and simmer until most of the liquid has been absorbed, about 15 to 20 minutes. When quinoa is fully cooked, it will look translucent and have a little white “shoot.” Before eating, fluff the grains gently with a fork. A cup dry quinoa yields three cups cooked or six (half-cup) servings.

For baking, look for quinoa flakes and flour. To make your own quinoa flour, use a clean coffee grinder to turn the raw grains into fine powder.

Quinoa has a mild, nutty flavor and lightly chewy texture. It works in so many dishes, for breakfast, lunch, dinner and even dessert.

4 Grain Salad Recipes You Have to Try

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QUINOA RECIPES

1. Veggie Breakfast Bake >

Counts as: 0.5 SmartCarb, 1 Vegetable

Power up your mornings with a filling dish made with egg whites, cottage cheese and flavorful vegetables and this superfood.

2. Slow Cooker Carrot Breakfast Bowl >

Counts as: 1 PowerFuel, 1 SmartCarb

Take a break from ordinary oatmeal and start your day with the taste of warm carrot cake.

3. Sweet and Salty Granola Bars >

Counts as: 1 PowerFuel, 1 SmartCarb

You can make your own high-protein snacks with tasty peanut butter and crunchy nuts.

4. Black Bean Pumpkin Soup >

Counts as: 1 PowerFuel, 1 SmartCarb

Warm up your flex lunch (women) or snack (men) with hearty ingredients and zesty spices.

5. Cucumber Salad >

Counts as: 1 SmartCarb, 1.5 Vegetables, 2.5 Extras

Juicy cucumbers, sweet onions, and fragrant herbs bring the flavor and the quinoa keeps you full for hours.

6. Beetroot and Superfood Salad >

Counts as: 1 PowerFuel, 1 SmartCarb, 2 Vegetables, 1 Extra

This colorful side is sweet and nutty, with feta cheese in every bite.

7. Edamame Burgers >

Counts as: 1 PowerFuel, 1 SmartCarb

Top these easy-to-make veggie patties with mustard, salsa or other Free foods, wrap them in a sturdy lettuce leaf and lunch is served.

8. Crusted Chicken >

Counts as: 2 PowerFuels, 0.5 SmartCarb

Crunchy on the outside, juicy on the inside, this entree is sure to become a favorite for the whole family.

9. PB&J Cups >

Counts as: 1 PowerFuel, 1 SmartCarb, 1 Extra

Treat yourself to the sweet goodness of real peanut butter and jelly enclosed in an edible cup.

The 3 Granola Bar Recipes Customers Love Most

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The post Superfood Saturday: Why You Should Be Eating More Quinoa appeared first on The Leaf.

from The Leaf http://bit.ly/2Gk2w0m

Day 1? Starting your weight loss journey on Saturday, 13 April 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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from loseit - Lose the Fat http://bit.ly/2XfzrZV

Last night went off the rails, but I’m getting back on track immediately after

I do not know how to keep a long story short, so if you actually read this I apologize 😂

I’ve been losing weight here and there for about 16 months now but I started trying to eat better again like two weeks ago and started doing CICO for the first time ever since last Sunday. The first couple of days of CICO were awesome, I was maintaining a substantial caloric deficit and walking everyday and feeling great while doing it. The next couple of days after that were less incredible with me getting a lot closer to my calorie limit and not finding time for walks, but no biggie, still on track, right? Well... I kinda shit the bed with the whole thing six hours ago at about midnight.

I was about to go to bed but my off-diet urges kicked in hard and I figured it wouldn’t hurt me too much if I cheated for one night, so I went to this subway+gas station thing by me and got what I used to get almost every night before bed about two weeks ago. The thing is, the minute I finished the food I felt super guilty, like how could I not even make it a full seven days without falling back into bad habits? But then I realized some things...

1. Like I said, last night I got what I’d always get from that place, but where I would usually eat it all, feel moderately full, and fall asleep; I felt like I was gonna throw up before I was even done, I’ve actually felt kinda sick for hours now and not been able to sleep due to moderate nausea. While obviously that means last night sucked, that ALSO means that in the past two weeks my body has already gotten more accustomed to the diet I want vs. the diet I’ve had for months up here on campus, which is good! I guarantee I have no interest in eating a foot long + two hot pockets + a medium bag of chips in the near future after how fucked up it STILL has me right now, which means my habits are already changing for the better! (Actually typing out my ‘order’ is making me realize how obviously terrible that all is too)

2. I went to put in what I ate into MyFitnessPal and it actually put me in the negative thousands. Again, this sucks short term, but that just means I haven’t been doing that for like a week now, AND seeing the numbers add up vs. how meals that are ‘healthy’ add up to so much less is rrreeaaallllyyyy putting into perspective just how terrible my eating habits are when I’m not making an effort to monitor them. Hell, i must’ve been eating ~4,000 calories in one day several times a week without realizing it. Again, just makes it more clear how much better for me the habits I’m trying to create for myself are than what I’ve been mindlessly doing to myself for months now

3. I can fuck up. I will fuck up, it’s inevitable, it’s not even that crazy that it happened so soon into CICO. If anything, I’m lucky I’m having such an easy time convincing myself that I do not wanna cheat like that again for awhile lmao. I have already lost 7 pounds in the past week, which is probably a lot of water weight tbh, but I still haven’t made progress like that since like September. I’m really doing it again! And if I stick with it, even when some weeks might not give me the substantial weight loss results I want, I WILL come out of this with way better habits, I’m already on my way.

I’m gonna use this post to hold myself accountable: today I’m gonna drink NOTHING but water, I WILL go for a walk, I AM gonna eat more like I did a couple days ago again, and I WILL get back on track. And next time I fuck up, instead of feeling bad for myself and giving up like I have in the past, I’ll do what I did today and write a long winded ass reddit post about how it’s actually something that really puts how important this all is and how well I’ve done recently into perspective!

Also quick side not this community has been incredibly helpful and I wish you all the best in your weight loss journeys!

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What if your plateau is really the weight you're meant to be?

I've been lurking for a year now and I'm the same weight today as I was then; f, 29, 5'4, 122lbs.

I've been dieting the whole time: keto, IF, Omad... All with the goal of hitting 115 lbs. Now here's the thing, I dont recall what that number looked like. I've had an eating disorder since I was 14. I was annorexic for a couple years and hovered under 100lbs which I knew was too thin. I remember 105 and I liked it. I remember 117 and I felt fat. Somewhere along the way I arbitrarily decided that for my small boned frame, 115 is probably best.

The past 2 years have been really good. I have finally felt like I am in control of the disorder instead of the other way around. I binge less and when I do, it's always pre-planned and I make sure I enjoy it in public not in secret. A binge today looks like OMAD: A whole days worth of food in one sitting (1200 - 2000cals depending) and at least half of that is healthy.

Overall, ive been eating the best I have in years and have hovered between 119-123. Over the last year in particular I committed to a min 4 reformer Pilates classes a week and one 50min power walk each morning. This is the first time in my life I've ever had an exercise routine. I know I've built muscle and I look better, more toned etc but that hasn't stopped me from trying to lose more weight.

There have been weeks where I tried extended fasts and then careful refeeding. I have gotten down to 119 but always end up at 122 no matter how much I restrict myself or try to shake things up (KETO, IF, etc)

I even experimented with a macro plan and a weight loss coach twice and same thing - down to 118, ended at 122

Then today, it hit me. 122 isn't a plateau, I don't need to keep losing.

The reality is, my body is happiest at this number. I know that because it keeps fighting to get back here. I know that because at 122 my breasts don't sag from excess skin like they do 118, and my jeans fill out the way they should.

I know that because at 122 I feel the strongest I've ever been and when I look in the mirror even on my most bloated days, I never see myself as fat the way I did at 117.

For anyone else who thinks they've plateaued... Listen to your body and consider whether this is actually the place you're meant to be.

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