Superfood Saturday: The Power of Pineapple

If you want to make your Saturday super sweet—and super fancy—have some pineapple. Those yellow rings have been a universal sign of the good life and hospitality since the 1700s, according to Southern Living. They’re also a great way to show yourself (and your health) some love, as the benefits of pineapple are countless.

One cup of pineapple chunks or rings provides more than 100 percent of your daily vitamin C, which won’t just help you fend off colds, but fight fat: A 2006 study from Nutrition & Metabolism found that exercisers who didn’t have enough Vitamin C burned 25 percent less fat during their sweat session compared to those with the full complement of C.

And pineapple can help your post-workout meal go down easier, too: Bromelain, an enzyme found in the fruit, helps with digestion. Best of all, pineapple packs lots of sweetness without blowing your calorie budget: One cup has just 82 calories, according to the United States Department of Agriculture (USDA), and counts as one SmartCarb on Nutrisystem.

Here are four ways to enjoy the benefits of pineapple —and all that sweetness—throughout your Superfood Saturday:

1. After breakfast: In a filling, protein-packed smoothie >

One of the many benefits of pineapple is its versatility when it comes to delicious desserts. Protein is a secret weapon in your war against overeating: It digests slowly, so your gut doesn’t empty too soon, leaving you reaching for a between-meal snack. The Vanilla Nutrisystem FreshStart Shake in this simple, sinful Piña Colada smoothie teams up with the sweetness of pineapple to help you build lean muscle and stay on track.

Check out this video to see how to make this sweet, post-breakfast (or anytime!) smoothie to keep you from feeling hungry before lunch: Piña Colada Protein Smoothie >

2. At lunchtime: As an easy, two-ingredient dessert >

If you finish lunch and want something sweet, whip it! With just two ingredients—frozen pineapple and unsweetened almond milk—you can have a creamy frozen treat without guilt. So pull out the blender and check out this video to see how to enjoy this tropical treat: 2-Ingredient Pineapple Whip >

3. At snacktime: Cool off (or dream of someplace warmer!) with this chilly treat >

Whether you need to cool off from the summertime heat or just want to dream of the tropics to escape a winter day, pineapple is a refreshing way to escape to the beach—even if you can’t leave the house. Whip up a batch of these two-ingredient fruit popsicles for a decadent frozen treat that’s on hand all week for when sweet cravings strike: Strawberry Pineapple Popsicles >

4. For dinner: Go savory—grill your pineapple >

Cooking pineapple—like peaches, watermelon and other fruits—actually makes it even sweeter by carmelizing all those natural sugars. And that’s good with more than just ham: It can add sweetness to meat dishes to take your grilling to a whole other level. Skewer the fruit with onion, bell pepper and skinless chicken breast chunks for a crowd-pleasing barbecue dish you can feel great about. Here’s another recipe you need to try: Pineapple Chicken Kebabs >

The post Superfood Saturday: The Power of Pineapple appeared first on The Leaf.

from The Leaf http://bit.ly/30dWHK3

[Day 1] For the 1000th time in my life

This is going to be very long and rambly. I hope that someone is nice enough to read it and relate / help.

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Some background information on me: I am a 22 year old female, I am 173cm (5ft6) tall and weight 86-85kg (189lb) (depending on when I weight myself). I have had issues with my weight ever since I was a child - in fact, one of my earliest memories is my mom and dad sitting me down and telling me that I am overeating. Until a few years ago I wouldn´t be considered overweight. Everything changed when I moved to another country and started university.

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I got into a major I hated and had trouble making friends due to general anxiety about speaking the language and just being plane awkward. There was a lot of drinking and eating my feelings. My boyfriend was back home, I was sad, I had nothing to do. And so I gained about 10kg in my first year. I thought that was my breaking point. A few weeks later I was back to eating badly, hating myself for it, reaching "a breaking point" and so on and so on, the same thing over and over again.

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Over the year I fixed some of the issues I had. I changed my major, found a friend group, got into hobbies I liked besides eating but in the end of the day, I kept gaining weight due to general lack of understanding food and calories. I tried going to the gym and had a total meltdown not once, not twice, but 7 times and decided that I needed a sport I liked - which is how I got into dancing. Dancing made me want to be better and for a few weeks everything was going smoothly until my boyfriend of 4 years broke up with me.

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He pointed out many reasons for the break up. The one that I hurt me the most was my weight. I cried and I pleaded and I felt pathetic. It hurt so badly that I couldn´t eat for a few days. But when I finally started eating I couldn´t stop. It felt so good. I was sick of having to have control over myself. I wanted to feel good and ice cream and chips made me feel good. All of my effort meant nothing - the first bad thing that happened to me ruined my progress. That was a year ago and I have been trying to get back on track ever since. My dancing has improved but I am still fat. I have a new supportive guy in my life who really want to help me do better but I am fat. I am acing my exams but I am fat. My social life is great but I am fat.

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I don´t understand my lack of consistent motivation about weight loss at all. I never had issues like this with any other aspect of my life. I wish I had the budget to see a professional but I don´t and I can´t wait long enough to gather the money for it. I am left with the internet only and it is filled with conflicting information. I am so confused and lost. Just this past month I finally managed to lose my first two kilograms and I was so proud of myself! ... until I gained them back a week later after a particularly hard week where I couldn´t fit any excercise and apparently miscalculated my calories.

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I have been stuggling this week after realizing my effort wasn´t enough. I took a few days off to think things through and do research but to be honest I am still confused as to what exactly I can do. My plan right now involves trying to stick to around 1500kcal a day and being very strict about counting them properly, drinking enough water (since I always forget) and trying out IF (16:8) since I always feel like I am not eating big enough meals anyways and it feels like having a limited time for eating might help with that. I am hesitant to set any more rules for myself because I feel like they might overwhealm me and I might fail again.

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Any potential advice from people who have been through this before or just words of encouragement are welcomed. As I said, I am feeling very lost right now and desperate.

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Thank you for reading this. I´m really sorry if some parts were difficult to understand as I am not a native english speaker.

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

I've been discouraged from weight training by my rehabilitator

I'm 20yo male, 5.8 foot (176cm), 235lbs (107kg) to currently 209lbs (95kg), keto & IF

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I always had trouble with exercising, especially cardio, everyone pointed out that my walking was strange and I was told by doctors that I have flat feet, but I went to rehabilitation counselor and he told me that I have very loose ligaments throughout my entire body. I have been given a set of exercises but I've been told that building muscle mass will only make the problem worse.

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I had high hopes with weight training - preventing yoyo effect, loose skin, helping me with overall weight loss and endurance and I have no idea how to tackle these issues now since I'm already doing a lot of progress losing wieght and I fear that I might end up with very loose skin.

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At the end of the day I just want to have the body shape of an average Joe who never had an obesity problem and move it from there. Do You have any suggestions?

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from loseit - Lose the Fat http://bit.ly/2WD6FSW

Day 1? Starting your weight loss journey on Saturday, 11 May 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/2WBoz8t

SV 10 Kilos down in 11 weeks and not far from goal weight, CICO data I wanted to share that might be helpful to someone

Hi all, I'm 9.9Kg down on my original starting weight of 93.2 kg and wanted to share some data as when I first started reading threads on here I loved looking at other people's data and graphs and it gave me reassurances about how common fluctuations are when trying to lose weight. This is a fantastic subreddit and incredibly supportive and I enjoy reading the stories and personal victories from people so thought I could share my last couple of months in the hope it might be useful, whilst it's not a huge drop in weight I do feel a lot better and fitter. Hopefully some people might find it useful, if only as another account that calories in and calories out is the way forward!

Anyway some quick information on me, I was never really that big but I was carrying fat all in my belly and getting quite a prominent beer belly so whilst my BMI was on the lower side of the overweight range I was carrying it pretty badly. People had pointed out to me that I was putting on weight as a sort of joke and at first it didn't bother me but by the 6th or 7th person to mention it I started growing a little concerned I wasn't holding my weight as I well as I had when I was younger. I had a couple of work shirts I was basically busting out of at the middle so the signs were there looking back.

I'm quite tall (6 foot 2) and therefore I can naturally burn a lot of calories which means I'm quite lucky, I was just eating really badly, binge drinking and not moving much so I was slowly edging up the scales with my eyes closed. I returned from a small weekend break and stood on the scale was the heaviest I'd been so knew it was time for a change.

Anyway to get to the potentially useful stuff:

https://imgur.com/a/ujV58ns

Here is my data, some notes: I weighed myself every morning at 7am on the same scale before eating breakfast. This was to reduce variation as much as possible.

I only started properly counting a few weeks in when I bought a fitness tracker, this is why the first 20 odd days are blank but I was probably at my most disciplined during this period and when I started counting I loosened up a little.

I went on vacation for a couple of weeks, in this time I walked loads, I ate and I drank loads and I counted very little. I absolutely loved it but I put in very rough estimates of calories in so it's very inaccurate!

I converted my CICO deficit into expected Kilos lost and I should have lost about 6kg since I tracked everything and I'm at 5kg so not too far off! I think I was underestimating calories eaten for a while but I've adjusted and since returning from vacation my expected weight loss and my actual weight loss are both about 3kg so that was just a case of tightening up what I was doing.

You can see my weight loss has slowed down but my deficit has also dropped so it's not surprising, I'm happy with the current rate as things stand and when I hit my goal will start to consider adding some more muscle.

Few things that worked for me in a more general sense:

Small breakfast (one thick piece of wholewheat toast with peanut butter most days)

Salad and chicken with minimal dressing for lunch (cherry tomatoes are a god send, could eat those all day)

Good sized dinner with carbs, protein and fat but then just dialled the extra veg and salad up to 10 so my plate looked massive but I was just eating a pretty normal dinner!

I love beer but this has been excellent in limiting my alcohol consumption indirectly and the great reduction in hangovers has definitely been welcome.

So yeah, very happy overall and another satisfied convert to just trusting thermodynamics!

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

Concerns over rapid weight loss and loose skin

I'm currently 18 years old and have been overweight my whole life. I have always tried dieting and exercise to no avail. I have finally decided once and for all to lose weight.

Before my weight loss journey began, I weighed at 96kgs (212 pounds) and reduced it to 86kgs (190 pounds). I finally fixed myself a diet that is low in calories and use the Nike's training club app to exercise twice a day everyday.(15 mins each session approx) My goal is to reach a weight of around 65kgs (143 pounds) over a span of 5 months. First of all, is it rapid weight loss? Second, will I have loose skin? If yes, what steps should I take to eliminate or minimise loose skin. I also have stretch marks all over my body. What should I do to get rid of it.

Please let me know if I violated any guidelines of the community.

Thank you.

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from loseit - Lose the Fat http://bit.ly/2PXBmQ9

I feel like my life’s on hold until I get in shape.

Vent post with a throwaway.

25M, 240lbs, 5’5”

I’ve bounced between kind of chubby to obese several times from high school to now. None of the bouts of losing it have been very healthy until this one, but every time I committed to weight loss I noticed myself pretty much refuse to make significant social decisions and risks.

Obviously when I’m at my heaviest or most of shape I lack confidence to do just about anything. I understand that mentality has a lot more to do with weight, but I’ve approached my most recent journey having finally received treatment (therapy/medication) for severe depression and adjustment disorder. I’ve made my main focus this time strength training and fat loss instead of pure CICO and SVs and I’m happy with the progress I’m making (25lbs since mid-January, almost 8 inches off my waist and constant comments from coworkers about noticeable fat loss) but the same as always I’m constantly thinking “I can’t wait till I’m in shape, than I can be more social, or then I can ask that girl out, or pursue this interest, etc.” Anytime I think about some situation I just think “this would go/would have gone much better if I was at my goal by now.” I’ve found myself in this paralysis where one part of me wants to put the pedal to the metal so I can be respected and feel like a person, and the other half recognizes that approaching this the wrong way will only cause me to fuck it all up through unsustainable goals.

I’m currently serving in the military and I’m in a position where I’ll be working in my current capacity pretty much until my contract ends in about a year and a half. With that, I can’t put much of my drive or focus to my work (I pretty much run a front desk at s hospital, easy work and short hours, even by civilian standards) as circumstances play out that I can’t advance or acquire any new skills or training. For pretty much the next year of my life it is dedicated entirely to meeting my fitness goals.

But I’ve wasted so much of my life through being unhealthy that I’ve missed out on so much. I’ve had zero relationships, only a couple of sexual encounters that, honestly, I was not and am not entirely comfortable with, and despite receiving treatment for my mental illness, still have the destructive feeling that my physical appearance pushes people away from me that I would like to bond with, either platonically or otherwise. The thought of having to miss more chances at a normal life because I’m fat is agonizing, but the fear that rushing this like I have in the past to yo-yo back up and being in this predicament or worse at 30 is just as awful.

I just don’t know.

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from loseit - Lose the Fat http://bit.ly/2LAvii4