Your Running, Training and other Questions from @RunEatRepeat Instagram – August part 1. I’m answering your questions from IG stories. You can watch the video on IGTV and clips are saved in my story highlights – August Q&A (on the @RunEatRepeat bio page). PLUS – NEW Lace Up Running Series Discount Code – MONICA10 and […]
The post Do you have to Foam Roll? How many Miles I Run and more Q&A appeared first on Run Eat Repeat.
Is there anything more discouraging than stepping on the scale after a week of dieting and exercise and getting a sense of déjà vu? “Isn’t this what I weighed last week?” Or worse, “Eeek! I gained two pounds!”
Yes, it could be water weight. But there are some other, more surprising reasons you may not be losing pounds—or even ounces—despite your best efforts. Here are seven reasons you’re not losing weight and what you can do to get diet results:
1. The most obvious: You’re eating too much.
It may seem like a pain, but keeping a food diary is one of the best ways to pare off those pounds. A 2008 Kaiser Permanente Study of more than 1,700 people found that keeping track of everything you eat can double your weight loss. In a 2012 study by researchers at the Fred Hutchinson Cancer Research Center in Seattle, women who kept a food diary listing everything they ate from soup to nuts to condiments and sauces lost six pounds more than those who didn’t. If you have a smart phone, you don’t have to carry a little notebook with you. There are dozens of great weight loss food diary apps that will even count your calories for you.
2. You’re skipping meals.
Women in the Fred Hutchinson study who skipped meals lost almost eight pounds less than those who stuck to a minimum of three squares a day. The reason? The researchers speculated that skipping meals can lead to hunger and binge-eating, may alter the metabolism which makes weight loss more difficult, and could reflect a too-busy lifestyle that encourages not only meal-skipping but eating out. Most studies find that we underestimate what we’re eating when it comes to restaurant portions.
Fasting for Weight Loss: What the Research Says
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3. You’re eating “healthy.”
Studies by Food & Brand Lab at Cornell University—the folks who study the psychological effects of food labeling and portion size—found that people tend to eat more if foods are labeled “healthy” or “organic.” That’s even when they contain the same number of calories (though may substitute sugar for fat) as the “regular” versions. The researchers found, for example, that consumers assume that cookies labeled “organic” have fewer calories and less fat than “regular” cookies. This is called the “health halo” effect, and applies to foods labeled “nonfat” and “low sugar.” Don’t be fooled. Read the nutrition label for healthier and low calorie food options.
4. You have portion distortion.
One serving of food in most restaurants today was actually two servings 20 years ago, according to the United States Department of Agriculture, which set up a website, choosemyplate.gov, to combat “portion distortion.” One serving of meat or chicken, for example, should be no more than the size of a deck of cards. So if you’re eating a whole chicken breast, you’re getting double the calories. Test your size savvy with this quick portion size quiz.
5 “Healthy” Habits That Slow Your Weight Loss
Read More5. You’re exercising too little.
Exercise burns calories. If you’re not doing any or very little, you’re relying entirely on the amount of calorie burn you get from simply being alive—and it might not be much—to help you lose weight. Exercising regularly—a mix of cardio and weight training—offers a big assist, though it’s not as important as cutting back on calories, according to several newer studies.
If you find your weight loss slowing or that you’re not losing weight at all, pick up the pace now and then. New studies have found that kicking up your regular activity a notch—known as “interval training”—can help reset your metabolism to burn more energy for a few hours. If you’re a walker, for example, add a little jogging for 20-30 seconds every five minutes and build up to a minute or more. You should be breathing hard during those intervals. Talk to your doctor before undertaking any new weight loss exercise program.
6. You’ve hit a weight loss plateau.
If you’ve already lost 10 pounds or so, you are suddenly a smaller person so it takes fewer calories to keep you going than it did before. You can do one of two things—cut back on your calorie intake or up your exercise a little. A good diet and exercise plan adjusts for your lowered energy needs as you lose weight. Don’t stress over this weight loss challenge. While it’s discouraging, it happens to everyone and you’ll get past it as long as you stick with the plan.
How to Bust Through a Weight Loss Plateau
Read More7. You’re gaining muscle.
If you’ve been working out regularly, especially if you’re weight training, you’re probably building muscle and possibly increasing bone density which can keep the scale at a standstill for a bit, and even inch it up. Don’t rely just on your scale to judge your progress. If your clothes are fitting better or your Body Mass Index is getting smaller, you’re on the right track to losing weight, no matter what the scale says.
The post 7 Sneaky Reasons You’re Not Losing Weight appeared first on The Leaf.
I'm sorry if this post violates any rules. After look at the rules and sidebar, I don't think it does, but if I'm wrong, please delete it, mods. Thanks
I'm a 37m who has about 100 lbs to lose (CW: 280 at 6'0"). I've had three decently large weight losses in my life (two at 40 lbs exactly, one at 55 lbs), but all three times I eventually gained it back. My pitfall is being lazy (or, if I'm being kind to myself, having a greater-than-average need for convenience). I know diet is paramount (I'm working on the activity thing too, but I know that if I'm eating shit, it doesn't really matter). I have the basic knowledge for HOW to eat well. It's really just about convenience.
I like fast food, partially because it tastes good, but mostly because it's quick and easy. I'm a recently divorced single dad who works a lot. I know I won't realistically meal plan (cook on the weekends for the week) for more than a single week. I can cook, but I don't do it too often, again due to the time consumption/ease. I feel like I sound ridiculous saying these things, but at this point I feel like I need to be realistic about what habits I can/will sustain, so I need to find healthy options that are quick and convenient. Ideally, they're budget friendly, too, but I expect I may be asking for too much at this point.
Thanks for the advice!
Sink your teeth into this juicy fruit for a sweet taste of summer. Fresh peaches are not only delicious, they also are accompanied by many healthy benefits. Grab a peach on the go or whip up one of our delicious recipes to use peaches for weight loss and enjoy a healthy, sweet and balanced summer diet.
According to the United States Department of Agriculture (USDA), one medium peach weighs in at only 58 calories—and like many fresh fruits, it has less than ½ gram of fat, with no sodium or cholesterol. While it is true that peaches and other fruits contain sugar, that doesn’t mean you shouldn’t eat them. Sugar in peaches and other fruits occurs naturally; the kind that is loaded into soda, cakes and candy bars is processed, or refined. Both types are broken down in your body for energy. Refined sugars, however, enter the blood stream very quickly, causing blood sugar to spike, then crash. Low blood sugar signals the body it needs more energy, or more sugar—which can start a vicious sugar-craving cycle, say experts. The sugar that naturally occurs in fruit is also packaged with a bunch of healthy nutrients, which help slow the absorption of sugar into your blood.
7 Delicious Fruits You Never Knew Existed
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You get 2 grams of fiber per peach—half of which is soluble fiber, the other half insoluble. According to the Mayo Clinic, soluble fiber helps keep blood sugar levels steady; insoluble eases digestion. And overall, high fiber foods tend to be more filling, so you’re likely to feel fuller longer. Research published in The Lancet found that eating 25 to 30 grams of fiber per day can help you lose weight, as well as help reduce blood pressure and blood sugar levels.
A peach is 88% percent water—making it a low-energy-dense food. Energy density is the number of calories (or energy) in a specific amount of food, according to the Mayo Clinic. High energy density means a lot of calories in a little food; low energy density is the opposite—few calories in a lot of food. High water content in fruits, like peaches, help provide volume and weight so you feel fuller on less calories.
This fuzzy fruit is a good source of vitamin C, which helps boost your immune system, and vitamin A that promotes healthy vision. It also contains potassium (that’s good for your heart), iron, and antioxidants—plant compounds that help protect your body against aging and disease. The riper the fruit, the more antioxidants it contains, according to Plant Foods for Human Nutrition.
Research from Texas A&M AgriLife found stone fruits—like peaches, plums and nectarines—have been shown to ward off obesity-related diseases, such as diabetes, metabolic syndrome, and cardiovascular disease. Enjoy these fruits fresh or canned in water—on Nutrisystem, one medium fruit or one cup canned peaches counts as one SmartCarb.
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What better way to start your morning than with slices of juicy peaches and a drizzle of honey? That sweet sensation sits atop creamy cottage cheese and a soft-baked, fiber-loaded Nutrisystem Honey Wheat Bagel for a satisfying breakfast sandwich that weighs in at 320 calories.
It’s rich, it’s loaded with nutrition and it takes no time to make: Just blend honey with ricotta cheese and a hint of almond flavor for a sweet base. Add juicy grilled peaches to the side and voila—pure deliciousness that provides eight grams of muscle-building protein. On Nutrisystem, this flex snack counts as one PowerFuel and one SmartCarb.
Sure, you can have your cobbler and eat it, too: This healthy twist on a classic features soft, juicy peaches sprinkled with nutmeg and brown sugar and baked beneath a cinnamon-hinted homemade crust. It takes like you’re cheating, but you’re totally not: Each serving is only 135 guilt-free calories.
Two beautiful summer fruits join forces to create a sweet that serves as the perfect breakfast treat or evening dessert and is the perfect way to use peaches for weight loss. These muffins are light, super simple to bake, and are sure to satisfy your cake cravings. The bonus: no butter, no sugar, and you get to eat two for 153 calories. On Nutrisystem, each serving counts as one SmartCarb and one PowerFuel.
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The Peach Melba your grandmother made had peaches, of course, plus vanilla ice cream and raspberry sauce. This healthier version keeps the sweet fruit, but subs in non-fat yogurt and raspberry-flavored gelatin to cut help sugar and fat from the old-fashioned favorite. Plus, this peach treat might take the win for best presentation. Each serving is 111 calories.
Green smoothies are an simple and delicious way to load up on body-boosting nutrients—and this one is no exception. You get the sweetness of peaches, creaminess from bananas, and a bunch of fiber, vitamins and minerals from the spinach. Combined with almond milk and fresh grated ginger for a little extra zest, this smoothie is so tasty you’ll slurp it right up. On Nutrisystem, one smoothie counts as one SmartCarb, one Vegetable and one Extra.
The post 4 Sweet Reasons Peaches Are the Best for Summer Weight Loss appeared first on The Leaf.
I know I can't ask for medical advice, but has anyone else experienced kidney stones because of losing weight? I had one last week, which landed me in the ER (I had no idea what it could be, other than I was dying).
The physician asked me about my diet and noted that I'd lost around 25 lbs in 3 months. I said it was heavy in veggies and leafy greens with a lot of protein like chicken and pork and "whole foods" like full fat homemade Greek yogurt and grains. She asked what I was eating before, which was a lot of carbs, sweets, and fried food.
She indicated that it was likely my food choices that caused the kidney stones, but not to change my diet in any way; the benefits of my diet was more than the risk of the kidney stones, and just to triple whatever my water intake was. I've started tracking using Cronometer to be able to track my exact protein intake, I had been just tracking calories before.
Has anyone else experienced this? Do the kidney stones just go away once your body "gets used to" the increased proteins?
Here's a graph of my weight loss progress from 2014 to present.
As you can see, while I managed to maintain my initial weight loss for several years (2015-2018), in 2019 it has gotten a bit out of control. There are several factors playing into this such as chronic migraines and being in a relationship with someone whose dietary habits differ from mine. But ultimately it comes down to my own actions and strength of will.
My current weight is at 60.5 kg. The last time my weight was around this number was almost exactly four years ago, on August 18 2015. That was when I was still on my weight loss journey from 89 to 55.
It might not seem like a big deal to some of you, but to me it's a worrisome trend. I've done some calculations and estimated that my weight will be near 63 by the end of the year if I don't make a change. And nothing's going to stop that number from climbing higher if I don't do something.
This is going to be tougher than the previous time. I felt healthier and more energetic when I was 18. At 22 (nearing 23), I'm dealing with chronic migraines and other forms of chronic pain that make it difficult to stop myself from shoving food in my face (it just helps). Nonetheless, I'll just have to grin and bear it and go the distance once again. Being in pain all the time is depressing and demotivating, but being in pain and overweight is arguably much worse.
This time I'm aiming for something like 57 instead of my old weight goal of 55. I'll try to start with a TDEE of 1500 to 1600 per day which should put me around 57 in 3 months or so.
Wish me luck.
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.
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.
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.
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.
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.
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.
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.
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.
Now you’re ready to do this. Here are more details, that may help you refine your plan.
