SV I felt disgusting in my graduation photos and I knew I had to change something/20 lbs lost in 3 months

I posted here before a few months ago, but my first post didn't get much attention so I'm copying/pasting the back story with a few edits

I'm a 22F who graduated college in May. In February, I was chilling at a friend's apartment and I needed to use the bathroom. I noticed that there was a scale in his bathroom. I hadn't weighed myself in a pretty long time because my roommate keeps her scale tucked away under the bathroom sink, so I used his scale

The scale said 143.6 lbs

It took all of my willpower to not burst out crying in his bathroom. I'm 5'2, so that weight would put me at a 26.3 overweight bmi. The weight on my driver's license was 120 lbs, and I couldn't believe I was this oblivious to my weight gain. Despite this, I kept up my poor eating habits because I had a very stressful last semester of undergraduate.

After seeing a prominent double chin in most of my graduation pictures in May, I knew it was time to make a change, especially since I'm starting graduate school in the fall. If I didn't make the effort to fix my habits now, I'd have no time to do it when school starts back up.

A few days after graduation, May 16, I began counting my calories and working out. My roommate had moved out of our apartment for the summer, and she took her scale with her, so I don't know what my starting weight was. I'm assuming somewhere around 142-145. I was still on campus for part of the summer, and I had no clue that our spring tuition still paid for gym admission during the summer so I didn't start to actively weigh myself until a few weeks after working out/dieting.

Here's a before and after, with the left picture being from yesterday and the right picture being from late April. I went from about 144 lbs to 124 lbs.

• I want to note that I was smiling in the right picture while I wasn't smiling in the left picture which is why my chin looks drastically different

This weight loss was about 90% CICO. I talked about exercise a lot in my first post, but I didn't have access to a gym after I went home for the summer and I sucked at exercising at home. Now that I'm at a much healthier weight, I want to start exercising more after I go back to school and I have access to the school gym again. Even though I'm not active a ton on this sub, I still read all of your posts and they still inspire me to keep going on a daily basis, so thank you ❤

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Running Universal Jurassic 5K 10K Discount Code

There’s a NEW race that’s just been added to the Running Universal line up! The Jurassic World 5K is Saturday November 16 and now there’s a 10K on Sunday November 17th! And I have a discount code for you to save on registration for either race!! Boom. Save 10% with discount code: RER10 The race […]

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6 Things to Do on Friday for a Weekend of Weight Loss

It’s Friday! Congratulations. On this day of celebration, the last thing you probably want to think about is talking about weight loss—you’ve worked all week and want to cut loose! While you should relax, know that the weekends can be a results-crusher after a week of great weight loss work: Studies have shown that dieters eat more extra calories on Saturdays than any other day and why, according to a study, people usually weigh in heaviest on Monday mornings—they’ve just finished a two-day binge. The solution? A weekend weight loss plan!

It doesn’t have to be all plates of carrots and drudgery, though.

A Weight Loss Tip for Every Day of the Week

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Follow these six tips on Friday to set yourself up for weekend weight loss:

1. Start the day with a protein-rich breakfast.

Fridays can be full of temptations: Coworkers bring in baked treats, a cool manager might order pizza for the office or people might invite you to an extended lunch. You’ve only got so much willpower: Eating protein in the a.m. can make it go farther: Protein takes longer for your body to digest, so it stays in your system, making you feel fuller, longer, than a fast-acting carb breakfast. That’s probably why, in a 2013 study, overweight people who ate breakfast with 35 grams of protein ate fewer high-fat, high-sugar snacks in the evening compared with those who ate cereal or no breakfast at all. If you’re on the Nutrisystem program, you’re in luck: All of our meals and snacks are prepared with the best balance of protein, carbs and fats. So dive right in to one of our morning meals (and feel free to add one of your PowerFuel allotments with the meal for an added protein boost if you’d like!).

Click here to find weight loss-friendly, high-protein breakfasts to start your day right >

2. Hold off until Happy Hour.

Once you’ve got a good plan, the key to weekend weight loss success is compliance. But nobody’s perfect: That’s why many coaches and diets aim for an 85 to 90 percent compliance rate for success. So if you’re on-plan that percentage of the time, you increase your chances of seeing results. If you’ve got 21 meals per week, an 85-percent success rate is about 18 on-plan meals each week. So don’t use up all your splurges on Friday with a big, lavish lunch and trips to the vending machine, or else you won’t have any wiggle room for the weekend. Besides, Saturday is best for splurges: Studies have shown that’s the day dieters consume the most extra calories.

How to Have a Healthier Happy Hour

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So on Friday, hold off until Happy Hour. Eat your normal meals on your plan, eating healthy snacks that you’ve planned for and enjoy a celebratory treat that evening as you remember the week’s success.

3. Gameplan: Look at Saturday’s menu now.

If you’re headed out to dinner Saturday, look at the menu for the restaurant online on Friday. If your Saturday meal isn’t planned as a cheat, look for options that will fit in with your weight loss goals, with lean protein, lots of veggies and in reasonable portions. If the restaurant’s a chain, you can probably even find calorie counts listed online for more precision in your decision.

If Saturday’s meal is a cheat, look at reviews: If you’re going to have your splurge, make sure what you’re ordering is going to be good. And once you’re there, even if it is your splurge, stick to a reasonable portion: Consult this Eating Out Guide to make sure you are sticking to your weekend weight loss plan no matter where you go out to eat.

Click on the link below to see the full Eating Out Guide with tips on how to eat at every type of restaurant you might go to this weekend!

The Nutrisystem Dining Out Guide

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4. Chop it up.

If you’re going to be spending some weekend time at home curled up watching movies or yelling at a football game with friends, be prepared: Spend a few minutes this morning cutting up vegetables and fruits into bite-size pieces in snack-sized containers to stock the fridge. Then, when it’s TV time—or just when you get snackish—there will be healthy options that are as easy to grab as any bag of junk. And the act of cutting them could be helpful overall: In a study from the American Journal of Preventative Medicine, more time spent on food prep was associated with healthier eating habits—like eating more fruits and veggies—and with saving money on food. How’s that for some weekend weight loss?

If fruits and vegetables just won’t do, try one of these 20 delicious, weight loss-friendly snack options >

5. Plan a longer workout for the weekend.

Come on, you’ve got the time and it doesn’t have to be a slog. Become a tourist in your own hometown: Look on sites like TripAdvisor for high-rated hikes, walks and parks you haven’t visited before and grab a friend or reconnect with your spouse over a longer walk than you’d normally do during the week. The walk will also help you create and retain new memories—literally: In a nine-year study, those who walked six to nine miles per week lowered their risk of developing memory loss by half compared to those who walked less. The study, published in a 2010 issue of the journal Neurology, found that the walkers had more gray matter in their brains.

10 Reasons to Go For a Walk Today

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6. Set your Saturday alarm for the normal time.

You may be tempted to sleep in, but shifting your wake-up time significantly can shift your sleep cycle—leading to worse sleep all week. A study of 2,700 high school students found that weekend sleep shifts left them “jet lagged” when they got to school on Monday, affecting their performance and weekly sleep schedule. Also, losing sleep can cause weight gain: Losing as little as 30 minutes of sleep every weekday can result in weight gain and have significant effects on insulin resistance, increasing your risk for Type 2 diabetes.

So set your Saturday alarm for the normal time: You might need an extra cup of coffee, but you’ll sleep better when the weekdays roll back around—and be better rested to stay on the weight loss path.

Sleep Better Tonight to Lose Weight Tomorrow

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The post 6 Things to Do on Friday for a Weekend of Weight Loss appeared first on The Leaf.

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Can’t Stand the Heat? 9 Healthiest Foods to Order When It’s Too Hot to Cook

When summer swelter hits its peak, we all want to avoid heating up the kitchen. Going out to eat or bringing food in can be a cool choice at this time of year, even when you are trying to shed excess pounds. Just keep in mind all that you have learned from Nutrisystem about portion size. (Bookmark our handy Grocery Guide > so you can quickly check.) And always search for the healthiest foods to order.

Here are a few hints to help you choose the healthiest foods to order :

1. Grilled Chicken

White meat chicken is a PowerFuel that’s high in protein and healthy fats. According to the United States Department of Agriculture (USDA), you get 70 calories and 1.5 grams of fat in a 2-ounce serving of grilled chicken breast. Stay away from breaded fried chicken breast, which has a whopping 266 calories and 16 grams of fat in a similar size serving.

How to Trim Hundreds of Empty Calories: Summer Edition

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2. Sirloin Steak

Meat lovers can enjoy beef when eating out, but should order lean cuts, such as sirloin steak. Being mindful of portion size is especially important with beef—in restaurants steaks typically are at least 6 ounces, which is the equivalent of three servings. Pick beef dishes that are not served with glazes, which often are high in fat, sugar and calories.

3. Raw or Steamed Seafood

Shellfish, including crabs, shrimp and lobster, along with clams, mussels and oysters, turn any summer meal into a beach party. Better yet, they are an excellent choice when you’re trying to lose weight, too. Shellfish are PowerFuels, high in protein and low in saturated fats. Plus, they treat you to a dose of heart-healthy omega-3 fatty acids. Be sure to order raw or steamed options and steer clear of fried or sautéed items. Also pass on dipping seafood into melted butter or creamy sauces, which are high in fat and calories. Instead add extra flavor with a squeeze of lemon juice or a dash of hot sauce—both Free Foods in your Nutrisystem plan.

4. Fresh Fish

“Catch of the day” is a summertime favorite, and it’s often among the healthiest foods to order in any season. Salmon (wild-caught or farmed), tuna, cod, flounder and other kinds of fish are PowerFuels that fill you up with protein, but are low in saturated fats and calories. Go with grilled, broiled, or poached fish, which won’t have added fats or other calories. Your best picks are dishes seasoned with herbs and spices and not coated with calorie-laden sauces or glazes.

The 6 Worst Summer Beverage Blunders

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5. Salads

Warm weather brings the peak of fresh produce season, a perfect time to order salads that are filling enough to be a meal. Add a PowerFuel, such chicken breast, tuna or chickpeas, along with the greens and other raw vegetables, to make a more satisfying salad. For dressing, go with balsamic or other vinegars and stay away from blue cheese, ranch or any other creamy type of topping.

6. Burrito Bowls

When the whole gang is craving Southwest flavors, a burrito bowl is the healthiest food for you to order. At a popular takeout chain, a packed burrito bowl can clock in close to 700 calories. No matter what you get in your bowl, pass on high-fat additions such as sour cream and queso. Ask for second helping of raw or grilled vegetables instead.

7. Pizza

The rules of thumb for ordering healthy pizza are simple: Thinner crust has fewer calories and carbohydrates than thick crust; minimize the cheese; load up on veggies; beware of deep dish and stuffed crust options, which often have more excessive calories and saturated fats. Do you like meat on your pie? Consider Canadian bacon, which has 63 calories and 1.5 g of fat in 2 slices (3 ounces), according to the USDA. The same amount of pepperoni has an astounding 428 calories and 40 g of fat.

4 Guilt-Free Summer Slushies

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8. Lettuce Wraps

At a burger chain restaurant, a brioche bun can ass an abundant amount of extra calories and carbohydrates to your choice of patty. Get it wrapped in lettuce instead, which comes with just 15 calories and 3 grams of carbohydrates. Better yet, order a plant-based patty instead of beef and you can save more than half of the calories (320 vs. 800) and cut the fat content from 17 g to 2.5 g.  Use as much mustard as you want atop your burger, but watch your servings of ketchup and mayo.

9. Chilled Soup

We usually think of soup as cold-weather food, but summertime menus often offer flavorful and cool choices such as gazpacho, cucumber-yogurt, potato-leek and even fruit-based soups. They can fill you up and help you get a serving or two of non-starchy vegetables. Just watch for those made with fat-laden crème fraiche rather than low- or nonfat yogurt.

 

The post Can’t Stand the Heat? 9 Healthiest Foods to Order When It’s Too Hot to Cook appeared first on The Leaf.

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Follow Up Friday - Week of 8/16

Hey Everyone!

I wanted to start something were we can share all of our wins and struggles from the previous week. I started it on my weight loss Instagram today - and thought it would go great here too!

I didn't start off this week doing well, but got back on track midweek. Not waiting until "next week" to start back up is something I have been working really hard to get past. So from Wednesday on I have been really counting calories, and making better decisions. That is my win for this week!

Something I want to do better going forward is getting back into some type of workout routine. It doesn't matter if it is a gym session, or just walking around the block, I just want to be doing something on a regular basis. To start off on the right foot - this morning when I got to work I went for a walk around campus to get the blood going. Helped start the morning off on the right foot - and I know that it will help me make better choices today!

I'd love to hear what your wins and struggles were this week! I feel like we can all learn from each other.

I'd also love to follow you on Instagram if you are posting your journey there - you find find me on there under the same username is use here - nick_gymbalvo

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Tip: How staying hyper aware of my cycle has made a huge difference in my weight loss efforts

I know not everyone wants to talk about periods, but being very on top of my cycle has made a huge difference in my weight loss efforts and I wanted to share with other people on loseit who experience periods to help them too.

Maybe you're like me - normally I have a rough idea of when to expect my period, but other than that I never really pay my cycle any attention. But then I started noticing trends with my plateaus, and mood, not just at period time but throughout my cycle, and knowing this has made all the difference.

Previously:

• Week 1 (starting immediately after my period starts)
  • Weight on the scale takes a dip down, I think "hmm this is a good time to start eating healthier"
  • I eat at a deficit and see the scale tick down a little bit each day. I think "nice, this is working!"
• Week 2
  • Still eating at a deficit but the scale does not budge at all. I think "what the eff, this was working last week, why is it not working now???"
  • by the end of the week I'm like "ARGH why is this not working!" and then usually "screw it, it doesn't matter anyways, I'm eating what I want"
  • eat a big meal, scale goes up, anger and frustration ensues
• Week 3 - post ovulation (I know this because I'm part of the 20% of people who experience ovulation pain)
  • Scale dips a tiny amount. I think "hmm ok even with that big meal I still had a drop, let's get back on the wagon"
  • Eat at a deficit all week, scale ticks down a bit each day, all is right with the world
• Week 4 - dreaded PMS week
  • Scale does not budge, might even increase a few lbs. Thoughts are "WTF! I am doing the same thing I did all last week, why does this not work? why do i hate everyone and my job and I want to eat all the things!"
  • Eat all the things, feel angry, scale goes up
  • Period starts, scale dips slightly.. go back to week 1 and repeat
• Net result: about 1-4lbs lost

​

Current cycle, using a calendar to keep track of things:

• Week 1
  • Same as before, weight drops down, eating at a deficit shows immediate results
• Week 2
  • Still eating at a deficit but the scale does not budge at all. But now I think "ok brain, week 2 plateau is starting, stay calm.. we know what to expect here"
  • still by the end of the week I am thinking "what if this isn't the week 2 plateau? what if I'm doing things wrong? what if I'm not really at a deficit, what if I never lose weight?!?"
  • but I also think: just wait till post ovulation and see if the scale dips, if it doesn't, then we will reevaluate
• Week 3
  • Big whoosh, usually 2-3 lbs, happy dance!
  • Eat at a deficit all week, scale ticks down a bit each day, all is right with the world
• Week 4 - dreaded PMS week
  • Scale does not budge, might even increase a few lbs. Thoughts are "argh, ok here we go, the week 4 plateau. We got this, brain!"
  • Feel angry, feel frustrated but tell myself that we just have to wait till the period starts, then if the plateau doesn't break we will eat all the things in anger and watch the world burn
  • also force myself to go for walks to try to calm my grumpy self down
  • if still feeling angry and frustrated, tell myself it's ok to eat at maintenance calories for a day or two
  • Period starts, HUGE whoosh!! Everything is great! The world rejoices! All goals are within reach!
  • go back to week 1 and repeat
• Net result: about 4-8lbs lost

Obviously the difference in the net result is that I don't have like 4-6 days a month where I eat a bajillion calories, or worse, fall entirely off the wagon. But understanding the week 2 and week 4 plateaus are just a thing that happens and I am still losing weight that doesn't show up on the scale is a total game changer for me. Also finding out that I get angry, eat all the things feelings before ovulation was an eye opener too. Staying on top of this mentally is making a huge difference and I hope that by sharing this someone else who is struggling with these types of cycle frustrations will also benefit!

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I’m losing my grip

Tdlr: Graduated college, I currently feel lost and directionless and lonely so I overeat. I’m starting to get some intrusive thoughts. I need to put a stop to it before it’s too late. Any tips?

I know I been losing my grip and I don’t know how to stop it.

So, Background info: I started my weight loss journey on January 2018, right after my study abroad program in Argentina and Chile when I saw a picture a friend took of me on the trip. At the time, I knew I was heavy; I felt cumbersome and had trouble doing active things on the trip like needing help to get on a horse to ride through the mountains or slipping and struggling to get on a boat so we can row down a river. Besides that, my dad –who never really made any comments about my weight- started to tell me I needed to lose some weight. I knew I wasn’t at a healthy weight (I never been at one in my whole life, I was always the fat kid), but seeing that picture was the kick I needed. When I came back, I was at 215lbs as a 5’4 ft woman.

Somehow I stuck with it. I started with keto because that was the new big thing then. It’s funny, but I never really liked fat like that; things like fatty bacon, fatty ground beef, cheeses were not my thing. I lost some weight but the keto rash scared me off that diet (I still have some marks on my skin because of keto, it really kills my confidence btw). I soon transitioned to just straight cico and heavily relied on my weight scale. It has been a bumpy ride, but I somehow lost about 80lbs. I am unsure of the loss now because I have been scared to weight myself lately but I was at 135lbs as of june.

Anyways.

I graduated on May 2019 with a business degree, and soon after found a job with a big company. That is when I started to lose my grip on my plan.

It started slowly. I graduated and had a big meal to celebrate this achievement. I traveled to NYC to celebrate my new job and visit family before starting my career –it goes without saying I ate a lot during that trip. I came back to work and I participated on food events in the office to become part of the team. And now? I just eat, despite knowing the damage im causing.

I think its because I feel directionless. All my life I been working towards one goal : get my education. Its always been about school and grades, and getting that degree. It sort of became my identity; first person to go to college in my family, first to graduate. I am a student, or rather, I was a student. Never dated either, but I think that’s because I always thought I wasn’t attractive and why would someone want to date me? “Ill date when I lose the weight”. Well, I never lost the weight lol.

But now? I don’t know who I am. And the cherry on top? I feel so damn alone.

All my life I been focused on getting my education, so I never really made friends. Don’t get me wrong, I had acquaintances, people I compared notes with and co-workers at my workstudy job in uni. But never friends. I been thinking back lately about that, and I think the last friend I made was in 3rd grade right before moving to the US. Its sad, but I just don’t know how to make friends now and my social skills are so poor its laughable. I don’t really have anyone to talk to so when something happens, I always call my mom.

I live alone, my family lives in a city about 4 hours away from me. I currently live in an apartment and the only furniture I have is my bed and my desk for my pc, so I only hang around in my bedroom right after work.

So this is my life: I wake up, I work, I return to an empty apartment, feel alone, eat away to fill the emptiness, perform some self hatred, then go to sleep. Rinse, rise and repeat.

I know what I should do; take a grip on my eating habits and go out of my apartment more. Join some type of club or something and meet people that way. But eating is such a social thing that I feel afraid that if I make friends, all they want to do is go out and eat. But if I stay in and get a grip on my eating, I will be alone.

It stresses me out so I just eat to fill that empty feeling. Then I hate myself even more. So I eat some more. It’s a vicious cycle.

I guess what I am asking for is, what can I do? I cant go on living like this.

Yesterday, the office had an icecream event, I went to get some to participate but people were in groups talking to each other and I was just hanging on the side alone. I went back to my apt and what did I do? I ate half a jar of peanut butter and about 6 slices of bread. On top of my mealprep. Then I went to burger king and got an impossible burger, a whopper, medium fries and a small diet coke lol. I felt so full that my stomach felt tender and hard to the touch, and I briefly thought of sticking my finger down my throat to barf it all up. That thought scared the hell out me; I never thought anything like that before. I know I never really had a healthy relationship with food but damn, it’s never been like that before.

Sorry its all over the place, I have a lot of downtime at my job atm

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