NSV - Stopped A Binge in Mid-Session

Stopping a binge that I shouldn't have been on in the first place may not sound like a victory, but for me it is a clear sign that this time my weight loss journey will be a permanent one. I know that only people here will understand what a big deal it is though, so let me explain why.

Usually when I binge it is a go all out sort of thing--I'm talking days of eating whatever I want and going out of my way to consume extra calories before "starting again Monday". At the best it was a single night of going wild, at worse it could be a week. Either way it always, ALWAYS, completely derailed whatever progress I had made. A binge was, inevitably, the beginning of the end of my journey. After all, once I failed it was pointless...right?

I've been skipping lunch at work and just eating some jerky or a granola bar if I felt hungry, and it saves me a good 500-700 calories in case whatever my wife makes for dinner is heavy. I got tired of planning around and having to count on her to always make the right thing, so I just plan for it. I eat less portions, for the most part, and I've been staying between 300-400 calories under my goal every day.

Yesterday she made grilled ham and cheese, which is one of my greatest weaknesses. She had already made me two sandwiches (usually I would eat three and a pile of chips), so I tracked those and was fine. Except she didn't want her other one, the kids didn't want it, and, again, I love grilled ham and cheese. So I ate it and instantly felt bad. Then I thought, why just call off the whole night and indulge in some chips? I grabbed a handful and ate those (which I still counted for some reason), then I dove into the Easter candy. I had managed to not eat any of the kid's candy at all over the weekend (a NSV in and of itself), so I was delighted.

Then something miraculous happened--I was three fun size Laffy Taffy in and had already opened bags of jelly beans planning to inhale something north of 700 calories in one go, when I suddenly realized what I was doing. I got my tracker out, tracked the extra sandwich, the candy, the chips, and put the jelly beans in a sandwich bag for the kids to share later.

I ended up only a 150 calories over my planned calories, which is easily handled by the last 4 days of being 300-400 under (without even counting exercise calories that the app adds). I'm ecstatic, because this has never, EVER, happened before. It is always a cycle of binge, feel horribly guilty, crack down harder on the diet, fail, and go back to my old ways.

This is a clear sign I've got this in the bag. It is just a matter of time now and I couldn't be happier.

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from loseit - Lose the Fat http://bit.ly/2GJ3DWH

9 Healthy Ice Cream Recipes You’ll Melt Over

We don’t mean to burst your bubble, ice cream lovers, but the amount of calories, fat and sugar in a scoop of the sweet frozen stuff could really make you scream. That’s right: One cup of plain vanilla ice cream can clock in at 273 calories, 15 grams of fat and 28 grams of sugar. And that’s just vanilla!

Fortunately, here at Nutrisystem, we know that depriving yourself of your favorite foods can actually backfire, so we’ve got you covered with some super simple, delicious “Nice Cream” recipes.

Click here to get your FREE printable recipe book featuring our favorite healthy ice cream recipes >

When ice cream is nothing to fear, we call it “Nice Cream.” It’s a guilt-free, easy-to-make ice cream treat that is as diet-friendly as it is refreshing. Nice Cream combines nutrient-dense frozen fruit with low-fat liquids to provide a sweet and nutritious treat that will cool you off in a pinch. Ice cream cravings are no longer something to be feared.

Here’s a round-up of diet-friendly ice cream recipes that will keep your taste buds singing and your belly shrinking:

Note: If you’re a sorbet seeker, enjoy these sweet treats right out of the blender. Like your ice cream on the firmer side? Pour the mixture into a glass container and pop it in the freezer for an hour or so. Use an ice cream scooper to serve.

1. Banana Split Nice Cream >

Forget diet friendly, this dessert is dinner party worthy! Strawberries, chocolate, peanuts and banana combine for a flavor blast of sweet and savory. Bananas, vanilla extract and nonfat Greek yogurt make up the base of this creamy dish. Nonfat Greek yogurt is protein-rich and delivers a nonfat serving of your recommended daily dairy intake. Add the sweet and eye catching strawberry sauce for some extra vitamin C. Peanuts and chocolate chips are the perfect crunchy topping. One serving is packed with nutrition and just 259 calories. That’s one SmartCarb, one PowerFuel and two Extras.

2. Cake Batter Nice Cream >

Birthday cake temptations, beware: There’s a new treat in town that won’t sabotage your weight loss. Using almond milk makes this recipe low-fat and dairy-free. Belly busting bananas provide a dense base that may help you feel fuller. Nutrisystems Vanilla Turboshake balances out the recipe to ensure you’re eating a balanced treat full of protein to keep you satisfied. One serving is just 146 calories. That’s one SmartCarb and one Extra on the Nutrisystem program.

3. Sweet Potato Pie Nice Cream >

A delicious desert with all the southern charm, Sweet Potato Pie Nice Cream sounds (and tastes!) like it belongs in a gourmet ice cream shop. But you can make it right in your kitchen. Using low fat dairy free almond milk and bananas creates a winning weight loss recipe of high fiber and low calories. Sweet potato creates a diet-friendly “Nice Cream” full of vitamin A, C and B6. Enjoy the flavors of fall with the excitement of summer, all for just one SmartCarb and two Extras for those following the Nutrisystem program.

4. Mint Chocolate Chip Nice Cream >

It is amazing what a blender can do for your weight loss journey. Creating your favorite summertime treat is easy! And making it diet-friendly is even easier. Using fiber-rich, belly busting bananas, spinach rich in iron and calcium, low-fat almond milk and a few mini chocolate chips, you can enjoy a delicious treat without compromising your weight loss dreams.  This recipe counts as one SmartCarb and one Extra for those following the Nutrisystem program.

5. Salted Caramel Nice Cream >

The salty sweet combination can be a craving that is hard to tackle in a healthy way. Not anymore! Creating an ice cream that is low in fat and high in fiber right in your kitchen is possible. Using low-fat almond milk, potassium-rich bananas and protein-rich Greek yogurt, you’ll be eating a well-balanced snack. Sugar-free caramel sauce and a pinch of sea salt is all you need to satisfy that salty sweet craving. This ice cream recipe counts as one SmartCarb and two Extras for those following the Nutrisystem program.

6. Blueberry Almond Nice Cream >

You don’t need heavy fat-loaded dairy to create the perfect ice cream. Banana and almond milk are a match made in heaven! They create the perfect low-fat, nutrient-dense base that delivers loads of creamy flavor. Frozen blueberries and slivered almonds boost the nutrition of this snack by providing antioxidants, vitamins and minerals. At just 111 calories per serving, this recipe takes all the guilt out of your summertime favorite ice cream. This recipe counts as one SmartCarb and one Extra for those following the Nutrisystem program.

7. Skinny Pumpkin Ice Cream >

Pumpkin is a fall flavor that is craved all year round. Make up a batch of this Skinny Pumpkin Ice Cream and have it in your freezer ready for you when cravings strike. Bananas are the perfect base, providing potassium, B6, vitamin C and fiber. The fiber found in bananas may help moderate blood sugar and reduce appetite… perfect for your weight loss goals. Pumpkin puree is also rich in potassium and fiber helping you reach your recommended daily intake. Sugar-free maple syrup and pumpkin spice give this ice ream recipe the sweetness and spice it needs. One serving counts as one SmartCarb.

8. Caramel Toffee Crunch Ice Cream >

Nothing screams indulgence like the decadent combo of caramel and toffee. And somehow, our recipe developers have figured out how to capture all the flavor of this delicious duo, and all the creaminess of everyone’s favorite sweet treat, without packing in the sugar and calories. Featuring just four simple ingredients, bananas, almond milk, sugar-free caramel sauce and your Nutrisystem Toffee Crunch Cookies, this rich and creamy treat is as easy to make as it is to eat. The recipe makes two servings, and each counts as one and a half SmartCarbs, half a PowerFuel and one Extra on your Nutrisystem program.

9. 3-Ingredient Mango Sorbet >

Mangoes have always been one of our absolute favorite fruits. They’re packed with vitamin C, plus they’ve got fiber and beta-carotene (a precursor to vitamin A), too. But this recipe, made from frozen mango chunks, pineapple juice and almond milk, takes our appreciation for mouthwatering mango to a whole new level. Sweet, fruity and creamy, this sorbet is everything you want out of a warm weather treat. The sweetest part? Each serving counts as just one SmartCarb on your Nutrisystem program.

Can’t get enough of Nice Cream? Click here for even more recipes, from Cinnamon Vanilla and PB & Chocolate to Mango Madness and Chocolate Cherry, we’ve got a flavor sure to make any ice cream lover scream!

Want to enter our awesome giveaway? Check out the rules here >

The post 9 Healthy Ice Cream Recipes You’ll Melt Over appeared first on The Leaf.

from The Leaf http://bit.ly/2vh9htC

Counting calories?

Hi guys! Yesterday I started counting calories again. I'm a big girl, despite having lost over 60 pounds from medication for my PCOS. I figure the best way to keep the weight loss going is to actively change my lifestyle. My initial calorie limit is 1900 a day. I know that's quite a lot for many of you, but I don't know how many I'd normally be eating and I don't mind really going at it slowly, especially at first. The thing is though, I've basically been on diets since I was 7. I've never had a healthy relationship with food, and when I was younger I got into eating disorder territory. I never got a diagnosis because I've never told anyone, but I both binged and purged and restricted quite heavily. I managed to mostly overcome this on my own, except I've been kind of scared to count calories again in case my brain starts to go back into that headspace. Hence why it's been years of me refusing to count calories. I think I'm more or less ready for it now though. I'd like to lose enough to be at a healthy weight, both to lessen my chronic pain, to be healthier in the future, have more ease finding clothes and loving my body and such. But I can't help but worry that some part of my brain is just lying in wait to try and send me down a bad spiral. I do have mental health issues, and while I want a healthy body, to me my mind comes first. So I was wondering if any of you have advice on how to tackle this? How do you stay positive? Do you have any personal mantras that help you stay on task, without taking things to extremes? Thank you! And sorry if the format is weird, I'm on mobile.

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from loseit - Lose the Fat http://bit.ly/2UU48ab

Day 1? Starting your weight loss journey on Wednesday, 24 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/2UT9uTb

Has anyone had any success getting over the emotional blocks to weight loss? What are your stories?

Hi r/loseit!

I’ve lurked here a long time on various accounts and I’m always inspired by how hard you’re all working. I have read the things in the sidebar about motivation and binge eating - all useful but still don't seem to gel with the below.

I’m about 60lbs overweight now. I know how to lose weight, I’ve done it before, but emotional upheaval always gets in the way.

Food is a combination of comfort, rebellion and self soothing when I’m stressed/angry (almost becomes compulsive in this context). I've had a counsellor for years, and even when we approach these things I never have any long standing success.

I’m not sure what the answer is anymore. I’ve read plenty of books, tried different accountability methods - I even have a personal trainer. I’ve watched people on Instagram transform through “self love”, and I know the answer really is just “do it”, but I can’t find a way to stop myself reaching for snacks/sugar if my mood is anything other than “fine”.

For some additional context, I lost three people last year - one of them was my Dad (cancer). The weight has always been an issue, but that has obviously escalated it. I feel like now though it’s not helping the grief, and all I’m doing is shortening my own life.

I’ve also had two people close to me tell me there is no point in me trying because I always go back to my old ways—I would really love to have something to rub in their face, but also feel like they are right.

Has anyone had any success with the emotional side of this? What are your stories?

Thanks!

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from loseit - Lose the Fat http://bit.ly/2VZ3cOa

Stuck and slowly gaining... Advice?

Hey friends, just posting for some advice. I feel stuck and very defeated.

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Due to a very deep depression in the end of 2017/start of 2018 I was absolutely immobilized by depression and I put on 45 pounds. My normal weight is a muscular 120-125 pounds and I'm 5'2'' for reference so for someone of my size, it's a significant amount of weight to gain. Before that I was in very good health, active, eating well etc.

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It was awful, but slowly I came out of my depression and over the course of about 7 months of stop and go dieting (CICO, OMAD) and exercise (cycling, walking) I was able to lose about 25 pounds. I would be on top of things for a month and then just... fall off... spend three weeks eating way too much and not really working out at all until I would snap out of it and get back on track.

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It took me FOREVER to get below 140 but I eventually did, and weight loss slowed down. By then it was around the holidays and I was also preparing for a big move (to a different country) and I just kind of stalled under 140.

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It's been almost four months here in my new country of residence and I just can't seem to lose the last 20 pounds (I gained about 5 back). I joined a gym and it's been fits and starts again, cardio... eating well and then just completely falling off. It's been about two weeks now of just really poor eating habits and very low activity and I am just terrified that I won't get back on track and that I am going to gain all of the weight back.

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The most frustrating thing for me is that the progress at this point is just so S L O W. It's so hard to go to the gym everyday and be really mindful of what I am eating only to see the scale move like... a half a pound in two weeks. It just doesn't add up... and so after a few weeks of really being healthy and active I slip up with some pastries or something and then it's just all downhill from there.

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I know I am capable of losing weight, I have done so before but as it stands right now my motivation/discipline is shot. This is probably a very repetitive post but, I'm just hoping someone out there might have some advice. I'm so glad that this community exists because even when I am at my lowest, I still can come on here and have hope :)

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Any and all advice is appreciated. Thanks :)

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from loseit - Lose the Fat http://bit.ly/2IUh9tc

Dealing with anxiety after huge weight loss

Hello /r/loseit

I've been losing weight and getting into shape for the better of 3/4 years on / off, over this time I have gone from my max weight of 158KG to currently at a nice healthy 85KG.

I feel amazing, I've been getting much better sleep, I can breathe, I can run for miles now, last Sunday I did had a nice Little walk which I could not even do 1/2 miles before, life is amazing!

Heres the kicker, I am now getting much more attention than I previously got which is great and all but I'm finding social interactions harder now I've lost weight. When i was large I had pretty good confidence talking to people because I had more of a "I don't give a fuck" attitude towards everything, now I don't know how to handle social interactions since I've started to care about myself. it's really annoying me as I want the confidence of fat Jaxiki but not the body of Fat Jaxiki.

Heres a comparison not sure of the weight on the left.

I'm sure I'm not the only one in this boat, how did you all deal with it?

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