Exercise/weight loss when limited to low impact

I had a baby a little over a year ago. I managed to go from 160 to my usual weight of 125 lbs (I’m 5’4). Over the last few months, I got off track and gained 8 lbs. I know that 133 is not awful, but I’m concerned about how rapidly I gained.

I’d like to get down to my usual weight even though I know the weight loss is a very small amount. Due to complications with the birth, I am restricted to low impact exercise, so I can’t do the running that is usually would do. What are some low impact exercises that are helpful for burning a significant amount of calories?

Another problem with diet I experience: I get very hungry before bed which causes sleep problems if I don’t have cereal and/or a banana. I would like to try intermittent fasting, but I’m concerned that I would have sleep issues. Any thoughts on this would be helpful!

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6 Questions to Ask Yourself Before Snacking

For many people, nothing can sabotage a slim-down like a bad snacking habit. According to the United States Department of Agriculture (USDA), over the last 30 years, the average number of snacks consumed per day has doubled. And the percentage of adults who snack on any given day has risen from 59 to 90 percent. Considering that snacking more times in a day is associated with consuming more calories, is it any wonder that as our snacking habits increased, so too have our waistlines?

Don’t get us wrong—we’re all for healthy snacking. Fruits, veggies, nuts and seeds can make for nutritious mid-day noshing. But according to a 2014 Nielson report, chips, chocolate, cheese and cookies—which tend to be higher in calories, fat, sugar and salt, are the top-ranking snacks in North America.

7 Snacks To Beat the Afternoon Slump

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If you often find yourself reaching for some of these snack-time staples, or you are a frequent flyer in the office snack drawer, it may be time to reassess. Here are 6 questions to ask yourself before you give in to your next snack attack:

1. Am I actually hungry?
Bored? Stressed? Eating because it’s there, because it tastes good or because everyone else is doing it? There are lots of reasons we eat. But there’s only one reason we should: Because our bodies need fuel. Before you dish out, ‘fess up: does your body really need a snack right now?

10 Tasty Snacks Under 200 Calories

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2. Did I wait 20 minutes after my meal?
That’s about the amount of time it takes your tummy to signal your brain that it’s full. If you just downed a whole plate of food, wait at least 20 minutes before visiting the vending machine.

3. Am I hydrated?
It’s not uncommon to confuse thirst with hunger. To be sure you aren’t just running low on liquids, drink a glass of water before you visit the vending machine.

It’s Simple: Drink Water, Lose Weight

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4. Am I so hungry, I’d eat broccoli?
If you truly are hungry, you’d eat anything, right? So ask yourself: If the only snack I had on hand was something healthy like a piece of fruit or raw veggies, would I still NEED to snack?

5. Can I munch in moderation?
If you decide that snacking is a necessity, don’t opt for foods you tend to overeat. If you’re diving into a supersized bag of popcorn, cutting off at a serving might prove tricky. Portion out your snack or better yet, reach for guilt-free options (see #6).

Simple Swaps for a Healthier Lunch

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6. Is there a more nutritious option?
Carrots with hummus, celery sticks with peanut butter, apple slices and a hard-boiled egg or a low fat cheese string are all great snack options to have on hand when mid-meal hankerings hit. They are lower in calories, fat, sugar and salt than many conventional snack options, plus they dish out tons of nutrients your body needs.

The post 6 Questions to Ask Yourself Before Snacking appeared first on The Leaf.

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Body cant handle bingeing anymore?

So I've had a bad weekend! I usually stick to 1400 calories a day of good, healthy food with 1 "cheat" day a week where I eat at maintenance (sometimes a little over). I've been doing this for 3 months now and am just under 3 stone down (around 40lbs off the top of my head). Over the past week or so I've been losing motivation a bit, I feel good about my body and my weight loss so far and the initial excitement of losing has worn off which means my brain is telling me I deserve a break. I also started working out (3x per week strength training) which has increased my appetite. All of this combined means over the last 2 days I ate: a pizza, parmesan fries, chocolate, mcdonalds, ice cream and an enormous chicken katsu curry totalling around 5000 cals over 2 days. It was great! Until now - I woke up multiple times in the night because of heartburn, I felt sick this morning, I've had brutally painful stomach cramps all day long, I feel tired and bloated and just gross! Back before I started this journey I would eat like that ALL THE TIME. EVERY DAY. Did I always feel this shitty 24/7 before or has my body adapted to its new healthy diet and can no longer handle bingeing? I'm writing this post for 2 reasons 1. Accountability - yes I binged. I made the choice to binge. Now I want to put it behind me and start fresh eating healthy and working out regularly. I need my motivation back! 2. To stop this happening again - the food was great but I feel so awful! My body feels like SHIT and it wasnt worth it. If I want a treat, I'll have A TREAT. Not days of bingeing, ONE treat meal. Bingeing doesn't serve me anymore, it's only harming me so this is where that ends If nothing else, I feel good to have discovered this about myself/my body/my eating habits. It was definitely a much needed realisation. Thanks for reading my rambling :-)

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Question about rapid weight loss

Hey Reddit,

A little back ground: I'm 33 y/o male weighing in around 377lbs as of this morning. Prior to this, at the beginning of the month, I weighed 396lbs. I recently had a diverticulitis attack and that caused me to not eat for nearly week. When I was able to start eating, I decided that I would only be putting good things in my body, and religiously counting my calories. I started doing some light exercising too, walking to be specific. From 1 August to 21 August I've lost nearly 19lbs. I know that a healthy weight loss journey is around 2 lbs a week. My concern is am I losing weight too quickly? I know I'm morbidly obese, so maybe it's just the fact that I have so much to lose and I'm not maintaining nearly the caloric intake that I was, it is just falling off at this point? Should I see a doctor about it? Any information would be helpful. Thanks!

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My roommate is the worst support system

Hello, I’m a 25 year old male working on his weight loss. I started at 268 and now I am down to 217. The hardest part about my weight loss has just been my roommate who criticizes everything. Even though they’re the one who breaks out in a sweat going up the stairs because they gained so much weight, they actually used to be a normal size but over the past few years just ate nothing but fast food and gained a lot. It just gets frustrating because I want to keep going without hearing let’s get fast food let’s make this or that. I’ve been able to say no a lot more and I’m proud of it but it just gets hard. I even make healthy versions of food I like and my roommate will just go oh that’s so sad. They have expressed interest in losing weight but they don’t want to track anything because they shouldn’t have to? What frustrates me the most is that I brought this up to my therapist and my therapist told me I’m enabling them and that I should help them? But I don’t think it’s my place to tell another adult what to do especially if they aren’t related to me.

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Day 1? Starting your weight loss journey on Wednesday, 21 August 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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Obsessed with the scale

I want to make a life change to encourage healthy weight loss but i find myself fighting off my old obsessive ways.

I used to weigh myself 4 to 6 times a day, usually when i woke up, when i got home from work or school, before id go to sleep and anytime before AND after i ate (if i thought i weighed too much that day i didnt eat or would take naps and weigh myself until i though i deserved to).... it was toxic! It made hate myself and eating. I would pull at my stomach at night and cry driving me in a awful circle...I went from weighing 205 to 168lbs and was still steadily losing still until i got with my bf. He helped by making me focus on my hobbies and getting me to eat more frequently but now im more than what i started out originally ( now 215lbs) after 3 years.

Now im trying lose again without falling right back into my bad habit. Is there anyone out there that had to break their obsession with the scale and how did you ward off these temptations?

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