The dreaded "Last 20 Pounds"

Hey folks -- I'm ever-closer to the end of my weight loss journey, and just began my fitness journey. I picked up running when I signed up for a 5k, and I try to run 3x a week. I'd love to move into recomp eventually but can't yet afford a gym. I'm really hoping to "complete" my weight loss by Jan. 1st (which is when I started my weight loss this past January).

I was looking at losertown (what a gem of a site) to look at the possible projection for how these last 20lbs are going to go, and it's such a punch in the gut to realize how long it takes the last pounds to come off, ESPECIALLY when you're my height.

Does anyone have advice or encouragement? I'm in that stage where 1 or 2 cookies could blow my entire deficit for the day!

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It ain't easy

I started my weight loss journey back in 2012.

Back then I had just hit 280lbs and my wife was pregnant with our first child. I knew this wasn't a healthy weight so I came here, got inspiration and downloaded myfitnesspal. After a few months of calorie counting and tracking my weight I'd lost over 10lbs. I was feeling pretty good. Then I stopped using the app, my daughter was born and with a newborn ain't nobody got time for that. I checked in again 6 months later and was up to 290. UGH!

​

I felt defeated and gave up until 2016 when I was getting close to 300. At the encouragement of my doctor and after explaining that calorie counting alone had failed in the past I subscribed to Nutrisystem. The meals were pretty meh, but I started losing weight immediately. I spent nearly 3 months on Nutrisystem and lost 20lbs. The problem was that is was extremely cost prohibitive and difficult to cook for 2 + microwave for 1. We moved cross country and what I told myself was a temporary suspension of Nutrisystem became permanent. I said to myself "I've got this just eat smaller portions like Nutrisystem and you'll be fine. Nope.

​

Fast forward to 2018 and now I'm over 300lbs. My wife is pissed, I'm depressed. Basically life sucks. I go to the doctor and he says my blood pressure is concerning and combined with my lipid panel I'm at risk for a heart attack. He tells me I need to get on statins, stat! I do, and I promise myself to do something about this. But I never did. The statins made me feel like I was protected and that one of these days I promise I'll start exercising to lose weight.

​

Well a year goes by and I realize that I'm out of refills and have about 2 weeks left of my current prescription. Shit! I'm drinking 3-4 beers a night, I'm eating out all the time, and all my clothes are on the verge of not fitting anymore. At this time I realize it's now or never and I start making changes. I stop eating out. I cut back to one beer at dinner. I start tracking my weight again.

​

Two weeks later, as I'm about to run out of meds I come across an article about Intermittent Fasting. I had heard about this many years prior from a friend who did it, but at the time I thought they were just starving themselves. This article helped me understand the whole process and two things clicked with me from the advice my doctor had given me a year prior to cut out night time snacking and eat smaller meals. I hardly eat breakfast as it is so it seemed like a no-brainer to give this a try. I jumped in and despite some early struggles found it to be really great. At this same time I realized I just needed to stop the daily drinking. I stopped eating almost all foods with added sugar, and limited my intake of highly processed foods. I also started using myfitnesspal again for calorie counting and set a goal of 1700 calories. I ran out of meds and I decided I was going to go 3 months before checking in with my doctor to see what I could achieve.

​

I am pleased to report that in these past 3 months I have made some serious progress. My weight is down 30lbs as of this morning. I saw the doctor two days ago and my lipid panel is looking a lot better. My triglycerides are still high, but I'm still obese so that seems expected. My cholesterol and all my other numbers are within range. I've opted to stay off statins as I never wanted to be on them in the first place. My Blood Pressure is back in the normal range @ 115/75 and I am feeling sooooooooo much better. My clothes are fitting loosely/baggy, I'm down 4 belt sizes, 4 notches on my watch, and my wedding ring fits for the first time in 3 years. I have a lot more energy and the motivation and determination to continue. IF + CICO has been the combination I needed to succeed.

​

I read people say this all the time that weight loss is a marathon not a sprint, and I never really understood that concept. Because I never felt like I was rushing. But with Nutrisystem and CICO alone I was always expecting dramatic huge results and upset when I didn't achieve them because I lacked discipline. IF has given me the discipline I needed to make CICO work. Sprinting doesn't require discipline, running a marathon does. Every day I acheive a goal that I can be proud of and that's fasting for 16hrs for 7 days a week from 7pm to 11am. It makes me feel good to resist temptation to raid the fridge at night, or the pantry in the morning. It gives me the strength to make proper choices for my two meals a day. It got me to incorporate fruits and vegetables into every meal. Like I said in the title, it ain't easy, but I am so proud of myself for doing it. If you're struggling like I have just know that you can do it, too!

​

SW 304, CW 274, GW 185 M-6'2

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Teachers: How do you stay on track during the school year?

I started my weight loss journey at the end of the last school year (middle of May) and things started off really great! Over the summer, I renewed my gym membership and was so motivated. Between May and August, I dropped 35ish pounds.

Now that school has started back up, I’m seeing my weight loss majorly slow. I know it’s normal for it to slow down, but I also know that a lot of it is due to my lack of motivation and self control. I’ve come across a few issues. The first being that I’m waking up three hours earlier than I did during the summer, so I get hungry earlier and end up eating more during the day. I’m still staying under my TDEE consistently, but my calorie deficit is definitely lower than it was over the summer. The second issue is SNACKS IN THE WORK ROOM. I have such a hard time resisting all the goodies that are often in the work room. I’ve been doing a decent job at portion control with these things, but I have a tough time just completely saying no. And lastly, I have no motivation to go to the gym. I’ve been maybe four or five times in the last few weeks, and my workouts are where I usually get a big part of my deficit from. On top of being back at work, I’m also a single mom. My gym does have a daycare, but it’s hard to want to go to the gym for an hour after work, then go straight home and rush to figure out something for dinner and do all of the evening routines at home and just go straight to bed basically. So I guess time management is a big issue.

So anyway, teachers, do you have any tips to stay on track during the school year? How do you find the motivation to get to the gym after work and the willpower to not snack throughout the day?

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I’m officially down 32 pounds- on a mission to lower cholesterol!

Im so excited I have to share :)

I’ve posted before about my sisters amazing weight loss. She went from a size 14 to 4 and has still maintained it!

I’m 5’10 and had weighed 179- I’m now 147 by diet alone!! I didn’t think I was big. I thought I had a “thicker figure” but recently found photos of me on a boat last year and realized otherwise.

I had a doctors apt about 5-6 months ago- which changed my life. My doctor told me I had high cholesterol and needed to make serious lifestyle change to get it under control. My father died in his 40s from cholesterol- but made no attempt to change anything or take meds. I’m in my late 20s and was shocked (which I shouldn’t have been because my diet was horrid.) I know there may be no turning around genetic high cholesterol but diet and control it big time. My first thought was I’m not super overweight just have a little extra cushion so how could I have high cholesterol!? My dr shot that down immediately and said cholesterol doesn’t discriminate. She told me basically my diet was shit and needed to be changed. I’m embarrassed I even thought that.

That day my husband and I went through the cabinets and donated all of our processed food. He’s been my rock. I’ve done zero exercise or meal prep/portion control. I just eat clean now. I’m going to add a workout routine here soon! I’m suppose to do my healthy lifestyle of clean eating for a year before retesting. FINGERS CROSSED.

THINGS IVE NOTICED

-I feel LOADS better. I have energy and don’t feel bogged down after eating.

-I got a thigh gab that I haven’t seen in 6 years.

-My skin cleared up tremendously

-My husband and I have a way better sex life. Sorry if that’s TMI

-My digestion issues are better.

My diet:

BREAKFAST: Coffee with 2-3 tablespoons of coffee creamer. (Can’t give it up- but I no longer add milk and extra spoonfuls of sugar. My coffee use to be white.)

Old fashioned oats (read this is good for cholesterol issues) with a banana or strawberries on it with cinnamon. I don’t measure it out. Some days I put just a little and load up with fruit and other days I put a ton and don’t even bother with fruit.

• I use to wake up and immediately drink a coffee loaded down with sugar AND have a Mt dew with my breakfast of a sandwich and chips or leftover pizza. I don’t know why I didn’t think this wasn’t healthy...

LUNCH: Water (but from breakfast to lunch I drink about 32-60oz of water- I drink tons now.) and a HUGE salad. I use lettuce, beans or chix peas, tuna, tomatoes sometimes and avocado and a tiny bit of French dressing. I tried the whole no dressing and old lemon juice- didn’t last long. Sometimes I have an additional side of veggies like green beans or broccoli or carrots.

AFTERNOON SNACK: Banana, grapes, apples, carrots or another cup of coffee (I’m trying to slow down on the coffee- I went from drinking 3-4 sodas a day.)

DINNER: Fresh caught Crappie, Catfish, or blue gill. My in-laws are retired and fish non stop. We use the air fryer with some seasoning on it. If it’s not a fish night it’s chicken in the crockpot with a bit of chicken stock or deer meat (which is super lean)

We normally have 2 sides of veggies and rotate from sweet potatoes, Brussels sprouts, corn on the cob, green beans, roasted kidney beans or black beans, broccoli, cauliflower, carrots and peas. We either stream or roast them. If I do cook them in a skillet I don’t add oil I use garlic and onions to sauté.

PM SNACK: Apples, blueberries, bananas, broccoli, carrots. I don’t limit myself. If my stomach growls I eat fruit or veggies.

I know I don’t use portion control and need to add it eventually but it’s working right now! I’m officially the size I was when I met my husband!!!! I really listen to my body now- if it growls I eat. But I drink water nonstop to make sure it’s not really craving that.

I’m really hoping my test results are better. If they aren’t my doctor and I will discuss a medication plan, but I won’t give up this lifestyle.

Have any of you successfully lowered your cholesterol numbers by diet?

TLDR; Found out I have high cholesterol- cut out junk food, soda and sweets. Lost 32 lbs.

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Advice needed! Starting my journey with 100lbs to lose!

Hi, so I’m 111kg (244lbs) and 171cm tall, 23F and I’ve just had enough of my appearance.

I used to be 40kg lighter (154lbs) and I was so cruel to myself back then about my weight. I felt huge. I would literally eat like a carrot, a piece of fruit, green tea or a cigarette and sometimes a small portioned meal for dinner and that was it. I would also take weight loss pills too. If I ate anything I felt was too unhealthy I would throw it up. It’s so strange because when I look back at how I used to look, there was nothing wrong with my body at all... but I treated myself like I was obese.

Four years have passed since then and fortunately I am no longer as cruel to myself and my body image. I quit smoking 1.5 years ago also. But unfortunately I’m also now 40kg heavier, and as of today 41kg. I guess I didn’t mind being 110kg but as soon as it hit 111kg I just know it’s going to keep growing and I’m going to keep making excuses for why I’m not improving my health.

My goal would definitely be to get back down to the weight I was four years ago. But honestly even if I lost half of the weight I have gained I’d be happier. I also don’t have a time limit because I want to built healthy habits I will stick to and will last.

I would really appreciate any and all advice on losing weight. I’d love to know what worked for you all and what didn’t work. Especially advice re finding time in a busy schedule as well and forcing yourself to get started!!

I really just want to make a change for myself so I’m healthier and I have tried over the past year several things but find I don’t stick to it. How have you overcome that?

Thank you to anyone who takes the time to respond, I super appreciate it!!

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Day 1? Starting your weight loss journey on Saturday, 07 September 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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Let Them Eat Cake! 10 Guilt-Free Cake Recipes

Your Netflix queue is filled with British bakers and your social media feed is overflowing with oh-so-satisfying clips of buttercream roses and shimmering ganache. As you ponder a weight loss plan, you may be a bit bummed when you realize that you can’t enjoy a tasty cake recipe. Think again!

Nutrisystem solves this problem. On our programs, you get to eat all your favorite foods, including pizza, pasta, cookies and cake. We create healthy versions that satisfy your cravings while you’re on the road to success. If you’re a cake lover, get ready to fill that weight loss journey with delicious pit stops! Satisfy your sweet tooth with our cake recipe compilation. Enjoy these 10 guilt-free cakes that are diet-friendly and delicious.

The 30 Most Popular Dessert Recipes of All Time

Read More

Here are 10 guilt-free cake recipes to enjoy while you lose weight:

1. 5-Ingredient Watermelon “Cake” >

Calories per serving: 128

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

This “cake” couldn’t be simpler. It’s a delicious summer surprise for you and your barbecuing buds. Just cut the inside of a small watermelon into the shape of a cake and cover it with light whipped topping and berries. It’s an impressive looking dessert that’s fun to make, sweet to eat and refreshing on a hot day. It’s also packed with nutrients in a low-calorie package; a dessert that will keep you on plan!

2. Instant Pot Apple Cake >

Calories per Serving: 128

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

Is there anything an Instant Pot can’t do? This little countertop wonder makes delicious, flavorful meals and sides at an incredible pace. It can even make desserts! Just place a springform pan filled with sliced apples, flour, spices and a few other ingredients into the Instant Pot. In one hour, you will have an honest-to-goodness, real apple cake. It’s moist, delicious and packed with cinnamon flavor. It makes a fantastic dessert or a sweet addition to your Sunday brunch table.

If you don’t feel like making your own cake, Nutrisystem will do the baking for you! Try our Cinnamon Coffee Cake >

3. Instant Pot Flourless Chocolate Cake >

Calories per Serving: 81

On Nutrisystem, counts as: 3 Extras

If you’ve got a friend or relative who has gone gluten-free, they’ll love this moist, coffee-tinged cake topped with raspberries. Even if you don’t avoid gluten, you’ll still love it! Flavored with melted stevia-sweetened chocolate chips, it’s a fudgy wonder that tastes like it should be a cheat meal. It’s just 81 calories per serving and a chocoholics dream.

Craving Chocolate? 7 Healthy Snack Hacks

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4. Pumpkin Icebox Cake >

Calories per Serving: 127

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

This delicious, creamy icebox cake doesn’t require a hint of baking skill—or even any baking. By combining a few ingredients, you’ll create a pumpkin and maple mousse that’s layered with graham crackers for a texture combination. With 16 servings per pan, you can enjoy this cake throughout the week as a healthy dessert or snack.

5. Peanut Butter Chocolate Chip Mug Cake >

Calories per Serving: 146

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

You need something sweet and you need it now. That’s the beauty of this peanut butter and chocolate mug cake. In just a few minutes of mixing pantry ingredients in your favorite coffee mug, you can microwave a real, actual cake that will quell your grumbling tummy. It will satisfy your sweet tooth and is a great option if you’re not great with self-control. The mug makes just one serving, so there’s no leftovers tempting you to over-indulge.

6. Pumpkin Spice Mug Cake >

Calories per Serving: 130

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

This mug cake brings your favorite flavor from another mug (the one that holds your latte) to a dessert that’s moist, delicious and done faster than you can read this sentence! In a mere 75 seconds, a mix of canned pumpkin, flour, baking powder, milk and spices create a fluffy pumpkin spice cake. Enjoy this freshly baked treat without a single pan or bowl to clean up afterwards.

Pumpkin Palooza! 10 Pumpkin Recipes You Need in Your Life

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7. Berry Easy Bread Pudding Mug Cake >

Calories per Serving: 127

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

Your favorite berries are featured in this moist mug cake recipe. Cubed bites of wheat bread soak up the berries and give this simple bread pudding a chunky yet soft texture. Cinnamon adds a touch of spice to remind you of Fall. It’s a complex and flavorful dish that’s light on the calories.

8. Strawberry Icebox Cake with Lemon >

Calories per Serving: 152

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

This icebox cake recipe is packed with protein. Thanks to the Greek yogurt used to create the thick, smooth texture of its mousse layers, the Strawberry Icebox Cake with Lemon has a lot of this muscle-building nutrient. While you’re enjoying the sweetness of strawberries and the tart zing from lemons, this no-bake treat will fill you up with fewer calories than other desserts. So, layer it up and feel satisfied!

Love lemon? Nutrisystem’s Lemon Zest Cake is absolutely divine! Order it here >

9. Instant Pot Key Lime Cheesecake >

Calories per Serving: 157

On Nutrisystem, counts as: 1 PowerFuel and 3 Extras

Low-fat cream cheese and ricotta make this zesty key lime cake soft and creamy. Thanks to the magic of the Instant Pot pressure cooker, it’s a snap to make! 25 minutes is all you need to perfect this velvety cheesecake treat. The best part? It’s only 157 calories per serving. Enjoy!

10. Berry Good Pound Cake >

Calories per Serving: 207

On Nutrisystem, counts as: 1 Nutrisystem Snack and 1/2 SmartCarb

This simple recipe takes a great snack from your Nutrisystem menu and makes it even better. Using berries, lemon juice, cornstarch and stevia, you’ll create a warm, homemade sauce that’s an incredible topping for our Nutrisystem Golden Pound Cake. The syrup gets soaked into every crumb of the oh-so-moist pound cake, making this ultra-fast dessert a perfect evening treat. You’ve got to try it!

9 Healthy Ice Cream Recipes You’ll Melt Over

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The post Let Them Eat Cake! 10 Guilt-Free Cake Recipes appeared first on The Leaf.

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