SV/NSV I didn’t over-eat at a party!

So I’m pretty early on in my weight loss journey, I’ve only lost around 6 lbs but I feel good about the sustainability of my diet and I’m confident that I can keep going. I’ve been doing a fairly strict 1200 CICO combined with Intermittent Fasting and I keep track of my calories and fasting time consistently. Yesterday, my roommate and his best friend invited me to a party at his uncles house and were talking about all the good food that was going to be there. His uncle hunts regularly so there was going to be some super fresh and unique meats I’ve never had before, as well as tons of Salvadoran dishes. I’m a huge sucker for cultural food tastings, so I fasted 18 hours before and barely ate anything at lunch so I could have room for more food. However, his uncles house is far out into the country where there’s little to no cell service, and I realized after arriving at the party that that meant MyFitnessPal didn’t work. So, I just had to rely on my body telling me what was enough food. I kinda lost control once I had a little bit of alcohol and I left the party absolutely stuffed. I was sure that I went over my daily allotted calories, but the food was so good I figured it was a rare event, I would just get back on track tomorrow. So this morning I check to see what the damage was and turns out was still on track, losing 0.5lbs since yesterday! I think my body has gotten so used to my smaller portions and smaller eating windows that I naturally couldn’t eat 2,000 calories in one sitting like I used to. I’m super proud of the progress I made, it makes me even more sure that what I’m doing is sustainable!

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I'm getting concerned about sudden weight drop.

I've started reducing my calorie intake to a goal of 2lb/wk loss, however, after a full week I am seeing more than 10lbs lost. The last time I started calorie restriction I noticed a sudden drop in weight over a few days but that was only to about 5lb then I stabilized at 2lb/week, and I am not twice as heavy as I was last time. Does anyone know more about this phenomena or has anyone experienced it themselves?

​

Based on my TDEE estimate (accounting for body fat %) and my calorie tracking... I should be losing no more than 2lb/wk and yet my current weight loss suggests that I have a 5000kCal deficit DAILY. I am certainly not exercising that much lol.

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The Miracle of Donuts

Every single day, I see posts on here where people are getting horribly discouraged and can't seem to find motivation. Generally, I admit, I'm very cynical about those sorts of posts. After all, nobody can give you motivation. That's definitely something you have to figure out for yourself, right up there with religious belief and whether you're going to buy name brand or generic.

And for me, motivation typically isn't an issue. I've become more relaxed with my views about weight loss and fitness over the past few months, shrugging off water weight and plateaus like nobody's business. But for the past two weeks, that's been harder and harder to do. My weight has steadily climbed back up from 203 to a depressing 209 yesterday. The reasons aren't going over my calories or anything bad. It's all water weight, and it's multiplied as I've intensified my exercise. But knowing that it's water weight doesn't do much to combat my heavy sighs at my scale and even my body measurements from yesterday.

So yesterday, I did a very bad thing. After lunch, I had a snack attack. And I tried to talk myself into slicing up some green peppers or reheating part of my carefully weighed and measured stir fry that I'd made earlier in the day. But instead, I wandered over to UberEats and ordered donuts. Rich, sugary, calorie-laden donuts of gloriousness. And yes, I ate them.

This morning when I woke up, I told myself, "We're not going to get on the scale. After all of that yesterday, we're definitely going to be at 212 at least from even more water weight. Let's just eat sensibly today, start logging again tomorrow and give it a week before we step on the scale again."

Failed at that, too. I climbed on the scale anyways. And what I discovered was that, rather than my weight climbing further with sugary water retention, I was back down to 205. Most of that water weight? Gone. Motivation? Restored. It was the kick in the pants I needed not to make more stupid decisions.

I'm not advocating doing something stupid like ordering a dozen delicious, warm, hand-made donuts when you get frustrated. But I want to say that, just because your body isn't doing things the way you want or on the timeline you want doesn't mean you should give up. You'll find triumph in unexpected moments and, no matter what missteps you might make, you've still got a goal in mind. Set yourself on the track to success and try to keep that goal in mind even when you make a mistake.

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Day 1? Starting your weight loss journey on Sunday, 21 July 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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7 Surprising Benefits of Gardening

Gardening might not be high on your list of priorities this season but if your mental, physical and emotional health are important to you, it should be. But, there are many gardening benefits that assist with a healthy lifestyle.

From boosting your immune system to cutting your risk of heart attack and stroke, a growing body of research suggests that there are a multitude of gardening benefits associated with this simple act.

Gardening With Scott: 8 Easy Herbs to Harvest

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Here are seven gardening benefits that help with healthy living:

1. It relieves stress.

Multiple studies suggest that gardening can lower levels of cortisol, the infamous stress hormone. One study published in the Journal of Health Psychology compared the effects of gardening to reading, and found that while each led to decreases in cortisol, decreases were significantly stronger in the gardening group.Other research indicates that gardening also has a positive impact on high blood pressure and glucose levels.

2. It makes you happy.

In the study referenced above, the group that gardened reported being in a better mood than those in the reading group. That’s probably because gardening has been associated with an increase in the levels of serotonin, the “feel good hormone.”

And according to a meta-analysis published in the Preventive Medicine Reports, gardening is associated with reductions in depression and anxiety, as well as increases in life satisfaction, quality of life and a general sense of community.

3. It gets you moving.

Weeding, digging, twisting, bending, squatting, pulling… gardening requires a lot of activity. And according to the Texas A&M University Horticulture program, even less intense gardening tasks can burn up to 300 calories an hour. Add spading, lifting, tilling and raking to the mix, and you’ll also increase muscle tone and strength.

Bonus: Gardening is a great low-impact exercise, perfect for those with joint pain.

Gardening With Scott: 8 Easy Herbs to Harvest

Read More

4. It keeps your weight in check.

All that movement can add up: A study published in the American Journal of Public Health revealed that people who partake in community gardening have a lower body mass index and a lower chance of being overweight or obese than those who do not garden.

5. It may lower dementia risk.

Studies reveal that getting your hands dirty in the garden may actually improve your memory. And a study published in the Medical Journal of Australia found that gardening can decrease the risk of dementia by close to 40 percent. Researchers theorize that it’s the hand-eye coordination and sensory awareness that may be to thank.

6. It gives you a vitamin D boost.

According to the Harvard T.H. Chan School of Public Health, nearly one billion people have inadequate levels of vitamin D in their blood. This is of concern since being deficient in vitamin D may increase the risk of several chronic conditions, including osteoporosis, heart disease, multiple sclerosis and even some cancer.

Since vitamin D is not available in many foods, one of the best ways to increase synthesis of the “sunshine vitamin” is to be exposed to sunlight. And research supports this: In a 2014 study published on the National Institutes of Health website, exposure to sunlight helped older adults achieve adequate serum vitamin D levels.

Gardening outdoors is an easy way to soak up the sun and increase vitamin D.

Gardening with Scott: Wild About Fruit

Read More

 7. It can help your diet.

Multiple studies indicate that gardeners are more likely to consume vegetables when compared with non-gardeners. In fact, a study out of the University of Florida Institute of Food and Agricultural Sciences found that people who learn to garden are far more likely to eat the recommended five servings of fruits and vegetables a day–and they also enjoy eating them more than non-gardeners.

That’s probably because growing your own fresh fruits, vegetables, herbs and spices is a great way to ensure you always have delicious, healthy snacks and ingredients on hand.

Bonus: By growing your own produce, you can be confident that no chemicals or pesticides have been used.

Ready to reap the gardening benefits? Check out this article >

The post 7 Surprising Benefits of Gardening appeared first on The Leaf.

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I'm so tired of trying

I binge eat, I overeat, I eat when I'm stressed and have an generalized anxiety disorder, I have problems with portion control. I am always tired because of my toddler waking up ten times a night. I don't even enjoy food anymore. I eat because I'm stressed and because I'm addicted.

It drives me crazy. I previously lost 20 kilo's after I gained a lot of weight during my depression. After I wasn't depressed anymore, the cravings were gone, I started to move more, counted some calories and it almost went by itself. But now with the constant cravings and being tired all the time I'm not sure what to do. I do weight lifting 2 times a week. But I can't seem to get to a normal diet. I already follow a coaching programm for weight loss, and I'm definitely motivated. But I feel like an food addict.

I already had an unhealthy relationship with food, but after me breastfeeding my toddler I needed to follow a strict allergen free diet. That fucked me up real bad. I followed the diet on and off for almost a year. As soon as I could eat everything again I felt I had to compensate and really went crazy with all the foods I couldn't have before.

I feel so stupid. I lost much weight after the birth off my toddler, but I'm gaining it all back. I weigh almost 10 kilo more than a half year after her birth. I feel so miserable. I want to be healthy so bad. Looking pretty is the least of my concern. I just want to be an good example for my children and be healthy.

Sorry for my bad English, and thanks for reading. It helps a bit to just write it off.

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Only two weeks in and getting the 'thats not healthy comments'

F38 5'5 SW: 240 CW:233 GW:150

I've just started my journey and I know I ha e a long way to go. My wake up call was due to health problems, so was told by the doctor I need to lose weight. My plan is a CICO aproch making sure I'm eating ~1500 Cals of healthy varried food. So far I it's been relatively easy to follow. I'm doing volume eating to make sure I feel full.

I'm also in the gym or swimming 5 times aweek. This is helping me 2 fold, with the weight loss, but also with my mental health. All good you would think?

Apparently not. I'm am already getting comments that this is to much, that I am starving my self and that this is in healthy. Fortunately this is more the minority. But I still found the fact people would act this way surprising.

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