Denial is not just a river in Eygpt

I hate having to come say this, 8 months ago I posted my success story of losing over 100 lbs in a little less than a year. I was SO PROUD of myself.

Then I moved across the country, quit my part time retail job, and spent the summer indoors (AZ summers are no joke). In this time, I knew deep down I needed to keep logging or be more mindful of calories, but instead, I just thought "eh what's a slice of pizza" every weekend. Finding new friends and meshing with a new workplace requires socializing and I leaned on food, alcohol, and other snacks to get me through it.

Now I am typing this admitting to myself I slipped up. I went from about 170 to nearly 205 pounds, flinging myself out of onederland, a place I longed to be in for so long. But guess what? Here we go again, I know what successful weight loss and weight maintenance looks like, and I am no longer going to keep lying to myself.

To all of those who fell off the wagon, lets jump back on. Our success is still important, even if we fell back slightly.

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A new obstacle to my weight loss.

Recently I have been losing weight, however over the past 2 months I have started waking up 1-2 hours after I go to bed and I kind of sleep walk around the kitchen and just eat shit. I am kind of aware of what I am doing but I am not able to stop myself in the moment. Nothing about my diet has changed over the last 4-5 months but this recent development has almost halted my weight loss. At first it was happening every night but recently its only about 4-5 nights a week

Does anyone have experience with this? Any tips to help me avoid this?

One thing I have done is I no longer keep bread / peanut butter in the house, no chips, only healthy snack bars Pretty much nothing I can just munch on without some kind of Prep. However I do have a close friend as a roomate and they keep readily available to eat foods around and I will usually just munch on their stuff.

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It's so much easier this time around!

I just glanced at my calendar and realized that in just two days, I'll be one full month into my weight loss journey, and I can't believe it!

I can't believe it, because as I had mentioned in a previous post, in most of my past attempts, after 14 days (give or take), I had usually thrown in the towel.

Something is different this time. My mentality is totally different. It's like a switch has been flipped. I don't beat myself up when I have "bad" days. I'm proud of my accomplishments. I'm not putting myself down when the scale creeps up a little and remind myself weight loss is not linear.

I also remind myself that if the scale has crept up, there are so many other factors as to why that may have happened, because I know there's no way I've consumed enough calories for that scale increase to be fat.

I log e v e r y t h i n g.

There hasn't been a single day since I installed the Lose It app that I haven't logged all of my food. I actually look forward to it. I love how it keeps me accountable and I know exactly how many calories I'm consuming. Taking away guesswork is absolutely keeping me on a steady track to a lower weight.

I don't know what it is that has changed for me. I'm not sure if it's because I finally have a supportive partner and, frankly, I'm not going to question it, because I've never had the will power that I have now.

All I know is, I'm not letting anyone or anything throw me off course. People close to me are starting to notice my shrinking frame. I'm not interested in all the foods I used to over-indulge in, and when I do eat them, It's not a struggle for me to stay within the serving size.

It's been almost one month, and I'm down 12 lbs. I'm so excited and motivated to keep moving forward. It feels so damn good to be proud of myself and to be an inspiration to myself.

The non-linear graph of my weight loss journey so far! (Happy Scale app).

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I'm gaining all my weight back and don't know how to stop myself

I've quickly realized I didn't change anything, I was only starving myself.

​

I'm 27M, started losing weight November 2017. Started at 400lbs, in January of 2019 I was at my current goal of 220lbs. I did CICO for the majority of it. In the beginning from November, until March 2018, I was walking on the treadmill and lifting weights every day. In March I was in the hospital for rhabdomyolysis (I exercised too hard too fast). That was scary and discouraging. On top of that my depression/anxiety tanked and I stopped doing everything except laying in bed doing nothing. The weight loss was turning scary. With the depression deepening I developed more of an eating disorder. In April 2018 I gave up on life and stopped eating and drinking. My mom was able to get me to go to the ER after 3 days and I was admitted for suicide attempt. That happened 2 more times in May and June. I haven't had that problem since then, although I still get feelings that I don't deserve to eat and feel I should stop, but I'm able to control it more and will force myself to eat or drink water in those moments.

​

So anyway, in January of 2019 I hit my goal and started to maintain. I had been eating 1500 calories, so I bumped it up to 2000 a day, and that was just under maintaining, so I was still technically losing, but very very slowly, and that's what I wanted. Going to 2000 was awesome, suddenly I had 500 extra calories. I started eating more meat and more of the stuff I liked, then it crept into sugars, 500 calories of candy, then more of my calories, 700...800...1000, etc. I was using so much of my calories on crap that I wasn't taking in any real food, so then I was always hungry and started cheating. I was having more days where I would go over my calories and couldn't make up for it the next day, so then I was going into debt, a lot. Suddenly I was several thousand calories in the hole and I couldn't get out. I learned I had to just let it go and start again. So that continued for months and months. It's just gotten worse. I'm at a point where I'm hitting 2000 calories maybe 2-3 times a week, and the other days I go absolutely crazy, often eating between 4000 and 5000 calories, most of that in junk food.

​

In the past month the scale has gone from 215 to 237lbs. Some of that is water weight and just the sheer amount of food in me, but the majority is fat. I feel so disheartened and lost and stuck. I've lost all will power. I've lost all ability to diet. I feel like I can't do it at all. I'll do really well all day, and then night hits and it's almost like my brain shuts off and all rational thought disappears, I just eat whatever I want, often eating so much I'm sick, but even that doesn't stop me. I tried doing gum at night, and gum really helps me, but I get so bored of it it literally depresses me to chew gum instead of eating. I feel so restricted and like I can't have any fun or anything. I miss food, I can't stop thinking about food. I get these feelings if there is food in the house that I just need to eat it and get rid of it then the temptation will be gone. But that happens every day. "If I just eat all these leftovers then I won't be tempted by them tomorrow" "If I just eat all these chips then I won't have to deal with the temptation tomorrow." But there's literally always something every day. I live in my parent's house, so I have a brother, my mom and dad, and my grandma living with me. There's always food around. And it isn't just them, I keep buying and making stuff too.

​

I honestly just don't know what to do. I feel like I can't diet again, I can't get any traction, any momentum. I go into a depression spiral every time I try, I freak out over "never getting to eat again". And even if I could, I am so angry that it will take so long. Even if I somehow manage to get back into 1500 daily, it will take me the rest of the year to get back to my original goal weight. I don't think I *CAN* diet for another 16 weeks. I feel so deprived and angry!

​

I have a therapist, I actually just switched so we've only seen each other 3 times now, but we've discussed it a tiny bit, and we're going to work on it more in the upcoming future, but I fail to see how therapy will help me with food addiction. I'm relying on it at this point just because I'm that lost, but I still just feel hopeless. I get so angry with myself and hate myself and my body so much, and that sends me into food even harder!!!

​

I honestly don't know why I'm even posting this. I don't know what I hope to gain from it. Maybe advice, maybe just hearing others have been here and understand, maybe just someone to tell me I'm a fat load of crap that needs to figure it the freak out and grow up. I don't know what I'm looking for.

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how do you mentally deal with the daunting task of losing a bunch of weight?

after being on an antidepressant that made me put on like 20 pounds. it put me pretty heavily over weight. and I'm at the point where I need to lose like 30 pounds. im around 210 right now. im having a hard time coming to grips with the 30 pound weight loss. the time it would take, the sacrificing of food. in my head i'm like, "okay this might take 4 or so months, and thats a long ass time" and then I end up falling off the wagon. but at the same time my mentality is "that 4 months is going to pass anyways and its not going to wait for me, I might as well just start the weight loss journey now and 4 months from now I can be proud that I did it instead of wishing I started". it's all just pretty overwhelming, advice?

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Day 1? Starting your weight loss journey on Tuesday, 10 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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10 Foods Beneficial for Diabetes

If you have diabetes, you probably hear a lot about the foods that you shouldn’t eat. What you really need to know is what you should eat. We’re here to help and have compiled a list of food options for diabetes. These 10 ingredients are not only healthy but have been shown to help control diabetes and reduce its symptoms. Best of all, there are many delicious options that are sure to satisfy any appetite!

If you’re looking for a healthy meal plan to help you manage your diabetes, consider trying Nutrisystem D! It’s a program specifically designed for those with type 2 diabetes and prediabetes. Learn more here >

Nutrisystem D: Everything You Need to Know About Our Diabetes Weight Loss Plan

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Here are 10 foods that are beneficial for those with diabetes:

1. Eggs

Nutrisystem category: PowerFuel

Serving size: 1 large egg

Tip: Eat whole eggs rather than just the whites. Most of the beneficial nutrients are in the yolks says Healthline.

Start your morning with protein-rich eggs. According to the United States Department of Agriculture (USDA), one large egg contains only 72 calories and 6 grams of protein. You may have heard that eating eggs raises cholesterol levels. However, current research has found that eggs increase HDL (high-density lipoprotein), the good kind of cholesterol, and reduce LDL (low-density lipoprotein), the destructive kind. In fact, a study published in the British Journal of Nutrition found that eating eggs “improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.” Eggs are a low-calorie way to fuel your day and a great food for diabetes.

Nutrisystem has a variety of high-protein egg breakfasts. Try our Turkey Ham & Cheese Omelet >

2. Greek Yogurt

Nutrisystem category: PowerFuel

Serving size: 1 cup

Tip: Avoid varieties high in added sugars and choose nonfat, plain Greek yogurt.

Smooth and creamy yogurt can be the base for a satisfying meal or snack. Compared to conventional yogurt, Greek yogurt is thicker in texture and higher in protein. One cup of nonfat Greek yogurt contains 280 calories and 28 grams of protein, while standard yogurt contains 129 calories and 13 grams of protein. More protein means that you will stay full and energized for longer. The American Journal of Clinical Nutrition reports that eating yogurt improved blood sugar control in patients with type 2 diabetes.

Greek yogurt is a staple in many recipes. Enjoy it in this No-Bake Strawberry Pie Parfait >

3. Salmon

Nutrisystem category: PowerFuel

Serving size: 2 ounces

Tip: Fresh and frozen salmon are both delicious. If on a budget, try to find frozen fillets! They are typically cheaper and still tasty.

Salmon is a versatile ingredient, containing only 90 calories and 15 grams of protein per serving says the USDA. Along with other fatty fish, salmon is rich in both protein and heart-healthy omega-3 fatty acids. Penn Medicine states that omega-3 fatty acids have been shown to lower triglyceride levels and blood pressure. They work by protecting the cells that line your blood vessels, reducing inflammation which is a common symptom of diabetes. Fish oils improve “arterial compliance in non-insulin-dependent diabetes,” according to a study published in the peer-reviewed journal, Arteriosclerosis, Thrombosis, and Vascular Biology.

8 Mouthwatering Healthy Salmon Recipes

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4. Nuts

Nutrisystem category: PowerFuel

Serving size: 2 tablespoons or ½ ounce.

Tip: Choose dry-roasted, unsalted nuts. They are free of added fats and sodium.

Nuts are potent packets of nutrients and a beneficial food for diabetes. They’re loaded with protein and healthy mono-unsaturated fats. According to the USDA, a serving of peanuts has 85 calories and 3.5 grams of protein. The peer-reviewed journal, Nutrients, indicates that eating nuts has been shown to potentially benefit blood sugar control. Another study published in Nutrition, Metabolism & Cardiovascular Diseases found that diabetic patients who regularly consume nuts have a reduced risk of cardiovascular diseases.

Not sure how many nuts you should eat? Find out here >

5. Strawberries

Nutrisystem category: SmartCarb

Serving size: 1 cup

Tip: Frozen strawberries are perfect for smoothies and typically cheaper than fresh.

The sweet and juicy strawberry is a tasty addition to breakfasts and snacks. They are low in calories, high in fiber and lower in sugar when compared to other fruits. The USDA indicates that one cup of strawberries contains 46 calories and 2.9 grams of fiber. Even better, strawberries are rich in anthocyanin, an antioxidant that gives them their bright red color. A study published in the British Journal of Nutrition found that anthocyanin helps to limit inflammation and insulin production in diabetes patients after eating.

10 Fresh (and Tasty!) Ways to Enjoy Strawberries

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6. Leafy Greens

Nutrisystem category: Vegetable

Serving size: 1 cup raw, ½ cup cooked

Tip: Throw fresh leafy greens into smoothies, eat them in a salad or cook them with your favorite entree.

Spinach, kale and other leafy green vegetables are among the healthiest foods you can eat. They are high in vitamins and minerals yet low in calories. Leafy greens are non-starchy vegetables that are high in fiber. These types of veggies also supply you with carotenoids (plant pigments), such as lutein and beta-carotene says the peer-reviewed journal, Biomedical and Environmental Sciences. Carotenoids may be associated with a lower risk of cancer. A study published in the British Journal of Nutrition also shows that consumption of certain carotenoids, including lutein, prevents the development of age-related macular degeneration.

Enjoy the power of leafy greens in Nutrisystem meals. Taste our Spinach and Cheese Pretzel Melt >

7. Squash

Nutrisystem category: SmartCarb

Serving size: 1 cup cooked

Tip: Swap pasta with spiralized butternut squash for a low carb alternative.

The squash family is large and diverse. Acorn, butternut and other winter squashes are full of fiber and other valuable nutrients. A serving of cubed and baked butternut squash has just 82 calories and 6.6 grams of fiber says the USDA. They are a great food option for diabetes. According to the Harvard T.H. Chan School of Public Health, squash and their seeds have a low glycemic index and may help control blood sugar levels.

7 Squash Varieties to Try This Season

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8. Garlic

Nutrisystem category: Free Food

Serving size: Unlimited

Tip: Invest in a garlic press if you enjoy fresh garlic cloves or stick with dried garlic powder.

The zesty flavor of garlic is a favorite in many households. Garlic provides a wide variety of health benefits, including several that may help people with diabetes. The peer-reviewed journal, Food & Nutrition Research, found that garlic improved blood sugar control in those with Type 2 Diabetes. It also had positive effects on cholesterol levels. A study published in Maturitas found that diabetes patients experienced decreased blood pressure when they consumed aged garlic daily for 12 weeks.

If you’ve never cooked with fresh garlic before, we’re here to help! Learn how to peel garlic easily >

9. Cinnamon

Nutrisystem category: Free Food

Serving size: Unlimited

Tip: Sprinkle cinnamon in smoothies and on fresh fruit for a low-calorie way to add flavor.

This fragrant spice brings a sweet flavor to oatmeal, smoothies, coffee and desserts without raising blood sugar levels. This makes cinnamon an ideal spice and food for diabetes. A study published in Nutrition Research found that cinnamon can help to improve blood sugar control in those with type 2 Diabetes. Another study in Diabetic Medicine indicates that regular intake of cinnamon significantly reduced Hemoglobin A1C (HbA1c) and blood pressure among 58 patients with type 2 diabetes. Cinnamon is low in calories and considered a Free Food on the Nutrisystem program, so feel free to spice it up!

Cinnamon and apples are the perfect pair. Try this Creamy Apple Cinnamon Smoothie Bowl >

10. Flax Seeds

Nutrisystem category: Extra

Serving size: 1 teaspoon

Tip: You can buy whole flax seeds and grind them yourself or use a ground flax meal to save time. Cold-pressed flaxseed oil is also great for salad dressings!

Add just a teaspoon of flax seed to yogurt, salads, wraps or smoothies for a dose of healthy fats and fiber. They have a light and nutty flavor that is perfect for both sweet and savory dishes. A study published in PLOS One found that the tiny seeds are rich in lignan, a micronutrient that has been shown to keep blood sugar levels balanced after eating.

Nutrisystem makes tasty chips filled with flax seeds, chia seeds and quinoa. Stock up on our Smokey BBQ Snack-A-Rounds >

10 Sneaky Risk Factors for Prediabetes You Need to Know

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