Tuesday, April 23, 2019

Easter Motivation

Some of you may have seen this posted over at r/xxketo, but I wanted to share this accomplishment with a broader audience.

Easter

At Easter last year I had given up. After being thin my entire childhood and into my twenties, I had ballooned up. I was diagnosed with an autoimmune disease, struggling with ptsd and depression, was focused on my special needs child, and could not lose weight. I tried everything, and I could not stick with anything. The cravings were too intense. With each pregnancy I gained 80 lbs, and with each one I was only able to lose a fraction of what I had gained. After the last pregnancy I got into the 180s, but over the next few years slowly realized 223 (or thereabouts... because at some point I quit weighing myself).

I’m 5’10. People would always tell me I carried my weight well, and I’d try and believe them. When I looked in the mirror, I couldn’t see the weight... I’d always been skinny. I knew how to stand, what to suck in, how to angle my face, so I lied to myself. Then my mom took the picture of me last Easter and I knew things had to change.

One of the things I did was treat my autoimmune disorder. I had quit taking medication for it... because I felt like crap anyway so why bother? I also was diagnosed with h-pylori. That made it difficult for me to work out, so I was treated for that. I started the keto diet last June, but did not stick with it like I should. I’d fall off at the drop of the hat. I only lost 5 lbs in the first six months. In December I started stocking to keto foods. My acid reflux, heartburn, bloating, and other forms of inflammation all disappeared. The last week of December I started walking my dog. We walk between 3-5 miles a day. For three months I weighed everything that went into my face and used the carb manager app. I went from 217 - 195. At that point I felt good, and wanted to take a break from the hardcore effort of tracking each and every bite. So for the last month I’ve just been eating foods I’m familiar with. For the first several weeks I didn’t see any loss, but now I’m down to 190!

Supplements I take: Prenatal vitamins Magnesium Fish oil Collagen peptides

Here are some benefits that have come with weight loss:

I quit losing my hair. I walked the zoo yesterday with my kids and wasn’t tired at all. I don’t crash in the early afternoon like I used to. I’m a more positive person overall (I credit that to my daily walks in the fresh air). I no longer have pain in my joints. And I believe in myself again.

Btw, my doctor is closely monitoring my cholesterol while on the keto diet and she has no concerns at this time.

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

Down 40 pounds in 6 months!

Pictures first, here you go, nsfw just to be on the safe side. I am in my boxers in one picture Still need someone to snap a pic of me flexing now, the change is insane from that first shot

Forgive me if the formatting is trash, on posting this from my phone at work.

So I've always been a bigger guy. Played lineman in high school, always liked food, freshman 15 was really a freshman 30 for me, etc. After nearly a decade of being overweight and hating it, I decided enough was enough. I started working out, started eating better and it was a real struggle. I found out getting fit is a lot harder than just losing the weight, and it took me a long time to get into the groove.

Well as of today, I weigh less than I did when I left high school! The last six weeks I've been doing a crossfit bootcamp, and dieting pretty hard, but I lost almost 22 pounds in the last 6 weeks alone it's insane! I'm now officially no longer in the overweight BMI range! Now on to the next goal, 5k in less than 30 mins!

The thing that is really understated with weight loss stories is how you feel. Outside of just losing the weight and being skinnier, which is great and all, but I feel incredible! My mood swings are less severe, I have SO MUCH energy now, I actually crave activities! My relationship with food has been changed forever, the first 3 weeks all I could think about was hitting that final weigh in and eating a whole pizza to myself, but I ended up just eating 3 slices and being able to walk away! It's amazing what has changed so far, and I can't wait to see how far I can push it! I will see yall in another 6 months!

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from loseit - Lose the Fat http://bit.ly/2DtBK46

Day 1? Starting your weight loss journey on Tuesday, 23 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/2W1mvXh

7 Non-Scale Victories You May Be Overlooking

Weight loss is, by definition, a numbers game. Your goal is to see the numbers on the scale start inching down and the numbers on a tape measure getting closer.

But, let’s face it, everyone has a bad week and everyone hits a plateau now and then. That’s a critical time when you’re trying to lose weight and get healthy. It’s also when you may be most likely to get discouraged and give up.

To stay motivated, you need a victory, and one that doesn’t depend on numbers: Non-scale victories to the rescue! When the numbers aren’t going your way, pay attention to the other measures of success that you may be overlooking.

These seven non-scale victories are sure to make you feel better about your diet progress:

1. Your clothes feel looser.

Even if you haven’t dropped a dress size, you may be noticing that your jeans are a bit roomy and there’s no embarrassing button gap on your favorite blouse. Possible explanations: Exercise is sculpting your body, even if the scale isn’t budging. Or, your new healthy diet has cut back your bloat and fluid retention that can make your clothes fit like a sausage skin.

2. You can keep up with your kids and grandkids on the playground.

If you’re carrying around fewer pounds, physical activity gets easier. You may find yourself bounding instead of struggling up steps. You may even join the kids on the monkey bars. As far as non-scale victories go, the youngsters will appreciate this one.

3. You’re healthier.

Losing as few as 10 pounds can lower your blood pressure or even prevent high blood pressure, according to the American Heart Association.

If you’ve traded junk food for healthier fare like fruits, vegetables, whole grains and low-fat dairy, you’re certainly on your way. Dropping five to 10 percent of your body weight (10 to 20 pounds if you weigh 200 pounds) can boost heart-healthy HDL cholesterol by five points, lowering your risk of heart disease. It can also lower the number of dangerous blood particles called triglycerides in your body by an average of 40 milligrams per deciliter, while helping you avoid prediabetes and dangerous inflammation. If the numbers on the scale don’t show it yet, have faith that they will soon enough. In the meantime, consider how these other figures might be shifting in your favor.

4. You’ve given up guilt.

Remember how you felt when you went back for seconds at the buffet? Or snuck the kids’ Halloween candy after they went to bed? Guilt is one emotion you can give up when you’re sticking to your weight loss journey. Making healthier choices when it comes to the food you eat will hopefully put this feeling to rest for good. A good diet should incorporate the foods you crave in moderation, while the bulk of your plan involves higher-fiber, nutrient-dense options. This should lower your risk of succumbing to emotional eating, and paying the emotional price.

5 Signs You’re Prone to Emotional Eating

5. You’re sleeping better.

Research from Johns Hopkins School of Medicine says that being overweight can keep you up—or wake you up—at night. In their study, many of the 77 overweight volunteers reported that they experienced interrupted sleep. While some had daytime tiredness, others even experienced sleep apnea, a condition linked to obesity that interferes with your breathing at night. After going on a diet, the groups all lost an average of 15 pounds and the ones who’d lost the most belly fat gained better Zzzzs at night.

Bonus: Besides feeling refreshed during the day and avoiding the health consequences of sleep apnea—a big risk factor for heart disease—you’re also more likely to lose weight because you’re getting enough sleep. Studies have linked sleep deprivation with weight gain. Fatigue makes you want to eat more and, let’s face it, daytime tiredness can thwart your best intentions to exercise.

6. You’re doing things you never thought you could.

Hey, you just carried two big bags of groceries from the car to the house. You turned down a piece of luscious chocolate cake at your coworker’s office birthday party because you really didn’t want it. You got back up on a bike for the first time since you were 11…. and you not only made it up that hill, you shouted “wheee!” all the way down. You went to a pool party and weren’t self-conscious about your looks. You didn’t avoid the department store mirror the way you used to—and you liked what you saw. Look for the little gifts, some subtle, that your diet has brought you to remind yourself that even if the scale hasn’t changed, you have.

8 Amazing Things That Happen When You Start Losing Weight

7. You’re making better choices.

You’re sticking to your diet plan and exercising regularly. That means you’ve taken control of your life. In psychology, that’s called “mastery,” and it’s a vital component of being emotionally healthy. Studies have found that people with a sense of mastery generally live healthier lifestyles, have higher self-esteem and feel more prepared when dealing with whatever troubles life sends their way. That’s one more factor that will contribute to your success, and that’s something to celebrate.

And, if you still need help making better choices to ultimately reach your goal weight, Nutrisystem is always here to help. Explore our whole assortment of unique plans, designed to give you the help that works for you.

The post 7 Non-Scale Victories You May Be Overlooking appeared first on The Leaf.

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

12 Strawberry Recipes Sweet Enough to Eat

Most people are surprised to learn that strawberries aren’t actually berries at all—botanically speaking, that is. This member of the rose family is the enlarged receptacle of a flower. Regardless, of its origins, the strawberry is a delicious and healthy fruit that is packed with vitamins and minerals. In fact, strawberries are actually higher in vitamin C—and lower in calories—than oranges. They also contain folate, potassium, manganese, dietary fiber, and magnesium—making strawberry recipes the ultimate (and healthy) treat.

In addition to being nutritious, strawberries are also an incredibly versatile fruit. They can be sliced, baked, pureed or even just eaten whole. Their sweet flavor makes them ideal for healthy snacks and desserts that will satisfy a sweet tooth without derailing one’s healthy lifestyle.

5 Foods that Boost Your Brainpower

Here, we’ve rounded up 12 delectable strawberry recipes that are as healthy as they are delicious:

1. Strawberry Icebox Cake with Lemon >

To kick off our strawberry recipes, you can have your cake and eat it, too! If you’re looking for a delicious strawberry dessert that’s also simple to make, then this just may become your go-to recipe. This icebox cake is made using only six simple ingredients. It has the flavors of vanilla, lemon, and of course, strawberry, all wrapped into one delicious cake. For all that flavor, it’s surprising that a serving is only 152 calories. It counts as one SmartCarb and one Extra on your Nutrisystem meal plan.

2. Sweet Strawberry Cheesecake Pudding >

If you love strawberry cheesecake but don’t want to be bogged down by lots of calories and sugar, then you’re in luck. We’ve found a way to pack in the same flavors into a much healthier alternative—pudding! Besides eating it with a spoon instead of a fork, you’ll hardly notice a difference—except that it’ll only set you back 98 calories. The pudding features fat-free cottage cheese, low-fat cream cheese, sliced fresh strawberries, vanilla extract and stevia. Puree them together, and you’re done! It’s that simple. This sweet pudding counts as one PowerFuel and one Extra on your Nutrisystem plan.

3. Strawberry Mint Smoothie >

If you’re a fan of smoothies, this is one you’ve got to try. The combination of strawberry with some cool mint flavor is out of this world. And all it takes to make is combining strawberries with a handful of mint leaves, nonfat plain Greek yogurt, skim milk and some stevia. Blend it all together and sip away. At only 172 calories and packed with so many healthy ingredients, this is a smoothie you can feel good about. It counts as one SmartCarb and one PowerFuel on your Nutrisystem plan.

How to Make Dried Fruit without a Dehydrator

4. Strawberry Chia Jam >

Jam is a great way to add some flavor—and nutrition—to your morning whole wheat toast or afternoon snack. And since this strawberry chia jam only has 29 calories per serving, it’s not adding a ton of unnecessary calories. Because this recipe uses chia seeds, you can also feel good about the fact that you’re packing a good source of omega-3s into your day. You might be surprised to know that, gram for gram, chia seeds contain more omega-3s than salmon. On the Nutrisystem plan, a serving of this jam counts as one Extra.

5. Strawberry Fields Overnight Oatmeal >

Making your own oatmeal is a lot easier than you may have thought. In this version, skim milk, Greek yogurt, strawberry jam and freshly chopped strawberries are combined with warm, fiber-filled oats. While oatmeal is definitely known for its fiber factor, oats also pack in a variety of vitamins and minerals as well as more protein and healthy, unsaturated fats than most other grains. A bowl of this hearty oatmeal will leave you feeling full on only 206 calories. It counts as one-and-a-half SmartCarbs, one PowerFuel and one Extra.

6. Kiwi Strawberry Slushie >

A delicious and healthy slushie might just sound too good to be true. But this recipe will prove it’s not. Ice, strawberries, kiwifruit, lemon juice, and water are blended together for a perfectly scrumptious frozen treat. You’ll not only get all the vitamins out of the strawberries, but the kiwi, too. Kiwi’s green flesh is full of nutrients like vitamin C, K, E, and folate and potassium. One of these slushies is just 73 calories and one SmartCarb—making this one of our ultimate strawberry recipes!

10 Reasons You Need to Eat More Fruits & Veggies

7. Strawberry Pineapple Popsicles >

Treat yourself to one of these healthy popsicles for a fun way to fit more fruit into your day. Easy-to-make, these popsicles combine fresh or frozen strawberries and pineapple with some water. Freeze in a popsicle tray and—voila! You’ve got some gourmet-looking homemade popsicles that are packed with vitamins and minerals. Pineapple is known for having high amounts of vitamin C and manganese. One popsicle is just 32 calories and counts as half of a SmartCarb.

8. Strawberry Feta Spinach Salad >

Strawberry recipes don’t always have to be a dessert. Combining strawberries with iron-rich spinach punches up the nutrition factor of this yummy salad. It’s light-but-filling and makes a great flex lunch. On the Nutrisystem plan, it counts as one SmartCarb, one PowerFuel, two Vegetables and one Extra. If you’d rather have it for dinner, just add a PowerFuel, such as some chopped nuts or chicken, and you’ve got a balanced meal.

9. Healthy Non-Alcoholic Strawberry Daiquiri >

If you’d like to enjoy a tasty strawberry daiquiri without the empty calories from the alcohol, then we’ve got you covered. This non-alcoholic strawberry daiquiri recipe is absolutely packed with strawberries—both fresh and frozen—as well as some zesty lime juice. You’ll feel as though you’re indulging but will only be sipping a mere 55 calories per drink. A serving also counts as one SmartCarb on the Nutrisystem plan.

Superfood Saturday: Berries

10. Strawberry Chocolate Protein Popcorn >

The unlikely flavor combination of strawberries, chocolate, and popcorn just works in this tasty popcorn treat. Whether you’re enjoying a nighttime movie or you just need an afternoon snack, this sweet popcorn will satisfy your cravings and only has 151 calories per serving. After popping your kernels, the popcorn is misted with coconut oil cooking spray, sprinkled with chocolate protein powder and mixed with freeze dried strawberries. It counts as one SmartCarb and one PowerFuel.

11. Strawberry Delight Fro-Yo >

If you are looking for a delicious treat that won’t do any diet damage, this healthy Fro-Yo is a great choice. It features four cups of frozen strawberries blended together with honey, plain non-fat yogurt and fresh lemon juice. It’s smooth and creamy to satisfy your craving for something indulgent—even though it’s low in calories. On the Nutrisystem plan, it’s one SmartCarb and one Limited Extra.

12. Strawberry Kiwi Fruit Leather >

This homemade fruit leather is one of our favorite strawberry recipes. It’s such a sweet treat that it’s almost shocking to realize it uses not only fresh kiwi and strawberries, but also a cup of spinach! You’ll need a food dehydrator for this recipe—which is a great tool for making other sweet-but-healthy snacks such as dried fruit. Packed with vitamins, this healthy fruit leather treat is only 65 calories per serving. It counts as one SmartCarb and one Extra on the Nutrisystem plan.

The post 12 Strawberry Recipes Sweet Enough to Eat appeared first on The Leaf.

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

I hit ONEDERLAND and stayed on track! I am so proud of myself! My 155lb weight loss story!

I have lost 155lbs! Yay me! This past Friday, I finally hit ONEDERLAND! I hit 197lbs. This is after a very long tearful journey the past 2 years. I have been fighting with my weight since I was a child. Every single picture you ever see of me is of a fat child. A fat baby standing in a kiddie pool. A chubby kid blowing out candles on her chocolate birthday cake when she was 6. A 300lb me in my high school prom picture. A 350lb me when I got married. A lifetime filled with pictures of an obese person. Even my health was a concern. People made comments how I was breathing hard and I didn't even notice. I was addicted to food. Food was my friend. I grew up so lonely. I had no siblings. No friends. A depressed father and a mother who did nothing but work to support us both. I found comfort in food. I ate every single emotion I felt. That habit didn't quit even after I met the man I married. He didn't care though, he loved me for me and thought I was beautiful. I love him so much for that.

One horrifying picture 2 years ago on Easter Sunday made me want to change my life for the good. A family picture outside in front of a tree. I cried my eyes out. I told my husband that I was ready to change my life. Ofcourse, I'm not perfect. Not in the slightest. I started my journey and stuck to it. I felt fantastic. I tracked my calorie intake and I walked 3 miles a day. I lost 70lbs. Then it happened. Life. Stress. Food. I fell off the wagon for 6 months. Last year on Easter Sunday, I went to my mom's house. I got on her scale. I gained 40lbs. The scale tipped over 300lbs again. I couldn't believe myself. All my hard work just thrown away. That was when I realized, that's it, no more excuses. It's time to get this weight off for good.

In the past year I have stayed on track for the most part. Like I said, I'm not perfect. I started off with the same routine. Then changed things as I went along. I still track calories but I incorporate more in my exercise routine. I now walk 4.5 miles a day AND do HIIT 5 days a week. I'm in the best shape of my life. Holidays I would eat what I want and just fix the damage after. Like I said, not perfect. However, one huge thing I've noticed during my journey is every single time I would go to my mother's, I would tell myself, what diet? Binge eating would come back with a vengeance. Idk if it's being in the comfort of my old childhood home or what. But I would just eat like a pig. And I would leave after my visit up to 10lbs heavier depending on how long my stay was.

As you all know, Easter just passed. So does everyone know where I am? You guessed it! I'm typing this on my mother's couch! And guess what! This is the first visit I've ever had at my mother's where I have stuck to my diet! I have not cheated at all and I've been here since Sunday! I even suggested we take a family 4.5 mile hike yesterday! My dedication has paid off. Who would of thought I could lose weight at my mother's house! That's right! I just got on her scale this morning and I have lost 2lbs! I am 195 today! I couldn't be prouder of myself!

I just want everyone to know, that weight loss is possible. For anyone. If someone like me who suffers from binge eating disorder and who has been obese her entire life can do it, anyone can do it! My advice to you is just please don't give up. No matter what happens, you can always fix your mistakes the next day. That is something I've always told myself. Thank you all for reading!

The following picture was Easter Sunday 2 years ago vs this last Easter Sunday.

https://imgur.com/a/4wqSsdb

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No longer over 300 pounds!

I've been working out on and off for a while now, at the start of the year I weighed 150kg or 330.6 pounds. Seeing this weight at 5'10 on the scale was the kicker i needed to get started with my weight loss journey. I recently moved for a new job and didn't have a scales with me but kicked it up a notch with my gym routines and walking to work. Scales finally arrived today and after not weighing myself in a long time, I am down to 133.4kg or 294 pounds. I knew I had lost some weight from the way my clothes were fitting but I'm stoked with the progress so far. This time feels different than any time I've lost it before because the weight loss was slow, steady and consistent, nothing extreme, just CICO and exercise. I'm no-where near the end of my journey but you have to start somewhere and do try and remember it's a marathon not a sprint.

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