Getting back on track after vacation indulgences

I’m sitting on the plane, ready to head back to reality after a week long vacation. The first three days I followed my diet as I normally did, but my resolve fell away as the vacation went on and I over indulged. The day before I left vacation, I had lost ten pounds after 60 days of hard CICO, low carb, 1200 limit, IF and exercise. I’m terrified to look at the scale now.

I’m going to go back to my routine and continue on my journey after this blip on the radar. I’m terrified with the cravings and hunger for the next few days while I get back on track.

I hope my resolve holds, I always struggle after a lapse in my diet. I’m thinking positive thoughts this time though.

Do any of you have advice for easing back into my weight loss routine?

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Like martial arts, learning to fall is essential to losing weight and maintaining

My wife and I just came back from our 25th wedding anniversary trip. 25 days in Africa. And OMG the food was FANTASTIC. Like you’d fine in a fine dining restaurant. I ate and ate and ate. Had three or four drinks a day, too, whereas my normal is 0 to four in a whole month. I discovered this liqueur called Amarula, made from milk and a local fruit juice. I mixed cocoa powder in with my coffee. I had dessert twice a day.

And it turns out African safaris are sedentary. You’re mostly sitting in a 4-wheel-drive truck that’s been converted to a kind of open air minibus. You’re bouncing along on dirt paths while someone else drives.

I could tell I gained weight. My pants were getting tight. When I got home, I faced the scale.

I was up 20 pounds the first day back. But I know from experience that much of the weight gain on travel is water weight and it comes off quickly if you stick to a sensible eating program. Sure enough, I’m down to a 12 pound weight gain, a day or two later.

I do not regret a minute of this, or a single bite or sip. It was a wonderful trip. But now it’s back to real life, and time to resume a healthy lifestyle.

Life is like that sometimes. Sometimes there are special occasions when you choose to indulge. If it will make your grandma happy to have a slice of pie, then have a slice of that pie.

Other times, I binge or stress-eat. I travel on business 5-7 days a month, and usually come home a half-pound heavier for every day I travel.

And yet on the average I’ve kept my weight loss of 90-100 pounds for eight years or so.

The secret is when you fall, learn to get back up again. You know how to do this. You’ve been doing it. Don’t waste time beating yourself up. Make your first meal at home a sensible one. And the second and the third. Get back to your exercise program.

When you learn martial arts, the first thing they teach you is how to fall. How to hit the ground and not break any bones and just bounce back to your feet and get back to it. Diet and weight maintenance are like that.

PS I climbed a 300 foot sand dune in Namibia, and walked down. The climb up is strenuous. It’s like walking on the beach, but you’re walking up. The sand fights you with every step. The climb down is easy and fun — like skating or skiing, but in your shoes. No way I could have made that climb 12 years ago — but I did it a few days ago and thoroughly enjoyed it.

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My early experience using Alli

Hey guys, I saw some older posts about Alli, but nothing recently. Some of the older posts had some really negative comments about "taking the easy way out" and that the OP should use hard work and dedication instead. So please save it if your comment is not constructive.

I am a 32 year old female who is 5'2" and started with a weight of 152.8 lbs. have been dieting for a few weeks now. I have been trying to cut portion sizes and switch popcorn for salad, cut out fast food, etc, but I have actually gained weight from 150lbs to 153.8. I decided to start Alli and continue my diet modification and I have seen good results. In two weeks I have gone from 153.8 to 149.1. I am experiencing the normal side effects, I have oil in my bowel movements and I have to be careful when passing gas, but i still feel thankful that i started Alli. It has helped me to control my portion sizes as I am not as hungry. I do not feel stomach discomfort, though I know some people do. I can not speak to the sustainability of the weight loss or long term side effects, but I plan to use it for 1 month. I feel like it has provided me with good results to keep me motivated.

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Starting to get discouraged after losing 28kg

it is my first post on this sub and I just really want to talk about this to someone but didn't know who. I've been struggling with weight loss for about 2 years. I have lost and gained weight several times but this time in the past 3 or 4 months I have lost more weight than I have ever done and have kept it that way. I went from 110 Kg to 82Kg. but I'm starting to get really discouraged and disappointed because I always wanted to have a flat stomach just a flat body so when you sit down it doesn't look like you're still fat but with all the loose skin that I have it's really disappointing. after losing about 30 kilograms it's just not the results that I would have wanted it is still better than being fat but you know it's not great having flappy loose skin on your stomach (and sorry if my English is not very good)

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Day 1? Starting your weight loss journey on Saturday, 29 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!

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Superfood Saturday: All About Arugula

Leafy greens of all kinds are like the league of superheroes for your healthy diet. They pack a punch of powerful nutrients and always protect you from excess calories and fats. Among those champions of eating well, arugula might be considered the Master of Zing for its zesty flavor that can rescue a salad or wrap from the grip of dull blandness. Arugula (say it, “ah-RUE-gah-lah”) has a lot in common with other leafy greens, but it comes with its own unique powers, too, that make it a superfood you can rely on to lift up your everyday meals to the next level. So not only is this superfood filled with flavor, the benefits of arugula make this green powerhouse a must-have.

Superfood Saturday: Salmon the Great

Read More

Read all about the many benefits of arugula :

Nutrition Highlights

Like all leafy greens, arugula is a nutrient-dense food, meaning it is high in nutrients and low in calories and fats. According to the United States Department of Agriculture (USDA), a single cup of raw arugula has just five calories and almost no fats. It is a non-starchy vegetable, so you can eat as much of it as you want while staying on track with your Nutrisystem weight loss plan.

In each cup of arugula you get 475 IU of vitamin A, a nutrient that is essential for your immune system, heart and vision. Antioxidants such as vitamin A help remove damaged cells from your body, helping to protect you from cancer and other diseases.  According to Healthline, a cup of arugula also provides you with 74 milligrams of potassium, the nutrient that supports healthy blood pressure, and 32 milligrams of calcium, which makes it a good vegetable source of the mineral that plays a key role in regulating your metabolism as well as helping to build and maintain healthy bones. Arugula also nourishes you with small but valuable amounts of iron, magnesium and folate.

Health Powers

The ancient Romans believed that arugula was a potent aphrodisiac. No modern research has confirmed this power for arugula, but there is still plenty to love about it.  Arugula looks similar to and is used much like lettuce, but it actually is a cruciferous vegetable, so nutritionally it is more akin to broccoli, cabbage, and Brussels sprouts. Like them, arugula contains compounds called “glucosinolates,” which give it the peppery flavor. A wide range of studies have linked regularly eating glucosinolates to reduced risk of lung, breast, prostate, stomach, colon and other kinds of cancer, according to the National Cancer Institute.

Arugula also is loaded with flavonoids, other compounds found in minute amounts in fresh green vegetables. “The growing body of scientific evidence indicates that flavonoids play a beneficial role in disease prevention,” says a report in the medical journal Plant Foods for Human Nutrition. Eating arugula and other foods high in flavonoids reduce your risk of heart disease, autoimmune conditions, cancer, and more.

Even with all of the nutrients in arugula, it is still composed of 90 percent water. That makes it a good food for keeping you hydrated and even cool on the hot days of summer.

Superfood Saturday: Get Creative with Cashews

Read More

Buyer’s Guide

Another one of the many benefits of arugula? It’s available just about year-round in most grocery stores, but you can get it at its freshest at farmer’s markets and from other local sources in spring and fall. If you really love it, you can grow your own arugula in a garden bed or pot. It sprouts easily from seed and you can begin harvesting a few leaves within a month or so planting it.

When shopping for arugula, look for firm, dark green leaves and avoid any bunches with leaves that are yellow or have dried tips. When you get arugula home, keep it dry and wash only as much as you can use—if it stays wet, arugula will rot quickly. Store it in the lowest humidity section of your refrigerator and place a dry paper towel in the plastic bag to absorb moisture.

Fresh Ideas

Fresh arugula’s peppery taste perks up bowls of fresh vegetables and fruit, such as our Arugula Pomegranate Salad > and Arugula Beet Salad with Orange Slices >  Layer a few arugula leaves onto a sandwich or wrap to give it a jolt of zesty flavor. If you like smoothies with a little kick, toss in a handful of arugula leaves along with sweet berries for a nutrient-packed drink that can help fuel your day.

Do you love spicy Italian food? Try arugula instead of some or all of the parsley in homemade pesto. Or, use arugula for extra flavor on our Thick Crust Pizza (this video shows you how >).

Arugula loses its shape and texture when cooked, but you can add it to omelets, soups and stews and still enjoy its flavor and superfood nutritional powers.

The post Superfood Saturday: All About Arugula appeared first on The Leaf.

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SV, and also an NSV

I’ve been lurking here for motivation for a while, but I’ve never had anything meaningful to post before now, so I’ll give a quick backstory. I’m a 33 year old, 5’5” female. Over the last few years I have gained a significant amount of weight due to extreme anxiety from losing a parent, taking care of my other parent, and being a parent myself to my toddler.

Anyway, I’ve felt like crap and I’ve been sick for months. I haven’t been able to breathe after walking, my heart will pound out of my chest after walking merely a few feet. Then I developed a cough that’s lasted for months. I chalked it all up to me being fat. I was 239 pounds when I weighed myself a few months ago, the heaviest I’ve ever been. I would stay up and cry all night convinced I had heart failure, and essentially, waiting to die. Every night for the last few months I have gone to bed assuming I wouldn’t wake up in the morning. I didn’t tell anyone this, I just soldiered on through life.

Finally, after weeks of not being able to do anything without losing my breath, and waking up all night coughing, my husband forced me to go to the doctor. I was scared. I was embarrassed. While I was in the waiting room I heard the nurse weighing everyone else, and realized my fate. I legitimately thought I would end up weighing 300 lbs. Or more.

But I didn’t. I weighed 210. I lost nearly 30 lbs and didn’t even know it. I was so happy I almost cried. It kept getting better from there. I assumed I had high blood pressure that could kill me any day. Nope. 124/62. And that heart failure? Bronchitis and asthma. They also had me fill out an anxiety and depression assessment and sent me home with an antidepressant.

I also got 3 other medicines for the other issues, and after a single dose of each, I already feel better. I can breathe. I can walk across the house. I can enjoy my kid. I feel so encouraged and hopeful about my weight loss.

Moral of the story: if you’re not following any strict rules and are simply making an effort to eat better and less, you might be making more progress than you think! Go weigh yourself! It might be the jumpstart you need to get serious! My goal is to reach 150 lbs. It seems so much more attainable now, knowing it’s only 60 lbs away, when just a few days ago I thought it was over 100 lbs away.

Anyway sorry for the long post. I’m just so HAPPY!

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