Saturday, June 15, 2019

Why is CICO logic not as widely known/accepted as expected?

So many people still say 'I wanna lose weight, let's eat healthy & workout' without even considering calories at all. I went from obese to lean over the past 2 years myself and so many people who ask me 'how did you do it' and nobody really seems to understand what I mean, if I tell them 'eat less calories than my body needs on a daily basis'. People's eyes grow big when you tell them (for example) consuming 3000 calories worth of vegetables might make you gain weight and consuming 2000 calories worth of junkfood makes you lose weight.

Why is something that's literally PROVEN, (barely) undeniable science, way less generally known than we'd expect? Why is it 2019, and still there's people not knowing how weight loss works when you can literally Google things in 2 minutes? It kinda baffles my mind.

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

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

Day 1? Starting your weight loss journey on Saturday, 15 June 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 http://bit.ly/31JGI7g

Superfood Saturday: Salmon the Great

The real superhero of the sea is laid out in your grocery store: Protein-packed, stripey cuts of salmon. According to Science Daily, scientists found that fish reduced the risk of cardiac death by 10 percent. And the fatty acids and other nutrients in salmon do more than that: Recent studies have also shown the many benefits of salmon— finding that eating fish once per week may be connected to a lower risk of multiple sclerosis, and a protein in salmon may help lower your risk of Parkinson’s.

It’s not just disease prevention, either; the benefits of salmon are countless. According to the United States Department of Agriculture (USDA), a 113-gram salmon filet delivers 23 grams of protein for just 145 calories. And that isn’t just good for building muscle. Protein digests more slowly than carbohydrates, so you feel fuller for longer, aiding in reaching your weight loss goals.

3 Reasons (Healthy!) Fat is Not the Enemy

So get some more super salmon in your life. Try these four simple recipes from The Leaf to reap the many benefits of salmon :

1. Smoked Salmon Cucumber Cups >

This is the kind of appetizer your taste buds and waistline can agree on: Cream cheese and chives complement the flavor of slivers of smoked salmon, while cucumber gives a satisfying crunch with fewer calories than a cracker—and vegetable nutrition as a bonus. In about five minutes of prep, you’ve got a party-worthy app that you don’t have to share—and all for 101 calories.

Superfood Saturday: The Wonders of Watermelon

2. One-Pan Salmon, Brussels Sprouts and Squash >

If your kitchen isn’t super-stocked or you just don’t want to make a big ole’ mess, you can still create a hearty, home-cooked meal with just one pan. Simply mix the vegetables with spices on the pan and bake, then add the salmon on top for 12 more minutes in the oven. In less than a half-hour, you’ve got a colorful meal with the flavors and nutrients to satisfy the whole family, all while keeping you on track to your weight loss goals. And if you put some foil on the pan before cooking, clean up is a snap!

3. Salmon Burger with Herb Cream Sauce >

You’re going to love this salmon burger, and the secret is the sauce: The easy-to-prepare salmon patty is delicious on its own, with spices like paprika, cayenne pepper and garlic powder to kick the flavor up a notch. But topping the burger with a homemade herb cream sauce of cream cheese, yogurt, lemon, dill and parsley takes this sandwich from good to gourmet—it’s as creamy and delicious as the type of sauce they’d add at a fancy fish restaurant, but this burger is nutritionist-approved.

Superfood Saturday: Ready, Set, Mango!

4. Pistachio-crusted Salmon with Asparagus and Rice >

Ready to get really fancy? How about a filet of salmon that’s coated in crushed pistachios—it’s the kind of dish you’d find at a five-star restaurant, but it’s easier than you believe to craft at home. With a mixture of Dijon mustard and lemon juice acting as a delicious, spicy mortar, just press the chopped nuts on top of the fish filet. After 15 to 20 minutes in the oven, you’re ready: It’s nutty, it’s crunchy, it’s smooth, it’s peppery … and with the asparagus and brown rice, it’s just 340 calories for a filling, delicious Flex dinner.

The post Superfood Saturday: Salmon the Great appeared first on The Leaf.

from The Leaf http://bit.ly/2XOC6tV

Need some feedback for a game I'm planning to do with my so

Hey all, So my girlfriend made some weight loss last year and it worked out pretty good, but since half a year or so she is struggling hard. She came to me saying she wants to start again with losing weight, but is to unmotivated. I thought,hey I also could lose the last 10kg I gained in the last 5 years so why not make a compatative game out of it. I give you now a rough idear for rules I had. Would be nice if you could give me some feedback or ideas. Everyone of us has a daily kcal Limit (best with not that big of a deficit) and if you shoot over it for more than 200 you get a minus point. Additionally looking every week if you've got more days over your limit then under you're getting 2 or 5 minus points. To get us both to do sports on a regular basis. If one of us is doing sports a day the other one has also to do something, if not 1 minus point(walking for 30 min is enough, but it has to be something). In the end I would honour sticking to the diet. So if one manages to go a week without any negative points you get 2 positive points and for the second week 4 positive points and so on.

In the end I would make a limit of negative points (maybe 30?) and if one of us reaches this number he/she loses the game. We also probably have to make some bet that the one losing have to do something (no idea what )

So what are your thoughts on this ?

Ps: I hope my German autocorecct did not change to many words :D

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

from loseit - Lose the Fat http://bit.ly/2Xa1PA8

Friday, June 14, 2019

Two years ago at 17 years old I found r/loseit. 150+ pounds and two years later at 19 years old, I’m here to share my story.

Before and after

2017 was a hard year for me, I was a obese kid in high school. I was unhappy with my looks, and I never tried to tell myself I did. Social anxiety and depression crept on me constantly. I felt outcast. I didn’t know where to even begin when it came to weight.

Somehow I stumbled on r/loseit and found out about CICO. I was intrigued by the claim that restricting calories, without restricting what you ate, could actually equal weight loss. More than that, I could calculate almost exactly how much I’d lose in a week.

I started by eating 1500 calories a day, and immediately saw weight loss. Having been overweight, and now obese for most of my life, I was in awe.

Fast forward a year later, and life began changing. I stopped chafing at my thighs, the heat wasn’t so overbearing, I didn’t snore as much, I had more energy, but most of all: I was treated better.

I never had any interaction with girls by 17. This obviously changed. I started to mingle with others and my social skills increased tenfold. I felt comfortable around others, because I felt comfortable in my own body.

There’s a lot more to talk about, but I’ll keep it short. I ate 1500 calories a day with no excersise. I went from roughly 300 pounds down to 130lb by 18 years old.

My biggest struggle has been with body dysmorphia. It’s extremely hard to see myself like others do, but time is the ultimate healer, and that has proved right for many things related to my weight loss.

If you have any questions, please ask!

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

from loseit - Lose the Fat http://bit.ly/2KlB6dU

[Daily Directory] Find your quests for the day here! - Saturday, 15 June 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

[Q&A] "I have a question."
[Day 1] "I am starting my weight loss journey."
[SV/NSV] "I have an accomplishment to share."
[24hr Pledge] "Today I am going to..."

Interested in some side quests?

[Motivation Monday] Share some motivation, get some motivation.
[Tantrum Tuesday] Need to vent? People getting on your nerves?
[Weigh-In Wednesday]
[Track with Me Thursday] Did we just become best friends?!
[Free Talk Friday] What's on your mind?

Community bulletin board!

[Running with Loseit] Run with losers. Avoid arrows.
[Maintenance Monday] Lost it? Work on keeping it.
[Wecipe Wednesday] Swap and discuss recipies!

Need some questing buddies?

If you are new to the sub, click here for our posting guidelines

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

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

I have never worked this hard, yet the weight won't budge

I have always managed to lose weight just by cutting my calories and exercising. Now I am struggling so much and have no idea why.

Last year I gained weight after going through some nerve-wracking events which led to stress eating, and going on the contraceptive implant (which I have now removed). I joined the gym and began to practice intermittent fasting. The weight didn't shed at all after 2 months. This was despite that I gym 5 days a week. I do 2 days of cardio, 2 days of weights training, and one day at the gym's bootcamp.

I was feeling down about the results, but then decided that it must be my diet. I cut out sugar and fatty foods that I might put into dinner like cheese. I would typically eat a bowl of sugar-free porridge for breakfast, fruit for lunch, and 2 tuna sandwiches with brown bread and a bit of light mayo for dinner, or a meat-free curry made at home with brown rice. Then on two days a week I would cut carbs out. I had a bowl fat-free, sugar-free yoghurt for breakfast, fruit for lunch, and a salmon and avocado salad for dinner or a bowl of tomato soup. Still working out 5 days a week.

Nope; still no weight loss. I am shocked and confused. What am I supposed to do? Sick up the little food that I am eating? It feels like I am going insane. I am sitting in bed crying right now. I am so unhappy with my weight and feel like doing something drastic.

submitted by /u/Eunomia28
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2MPd5Ou