Weight Loss Tips

Wednesday, September 11, 2019

Well, shit, 1.5 years of progress down the drain.

I honestly didn’t think I would be here. I worked hard for a year and a half making slow, sustainable, and better changes to my lifestyle. I lost ~35lbs. It’s not a lot, but it was progress and it was consistent. Slow and steady wasn’t an issue for me. I knew I’d reach my goals eventually. I may not have been 100% consistent, but I was dedicated.

Then I started taking an anti-depressant/anxiety.

I knew it could potentially cause an increased appetite, increased cravings, etc. I thought I was prepared. I could handle it.

What I wasn’t prepared for what how much better I feel. How much happier I am. How I don’t obsess over it all.

Off of the mediation, even though I was making fitness and weight loss improvements, I hated my body. I was proud of my progress but any slip up would ruin my day. I was a failure. I would lay in bed at night mentally beating myself up, imagining someone stabbing me/punching me because I was such a stupid, fat, ugly failure who should’ve lost so much more by now.

But, I was dedicated.

It was easy to go to the gym. Easy to meal prep. Easy to count calories because there was the punishment of feeling that terrible if I didn’t do well.

Now, I’m happy. Genuinely and truly happy for the first time in 6 years. Since losing my best friends.

I gained the weight back. All of it. Probably more, but I can’t bring myself to step on the scale yet. It makes me very sad, very disappointed.

The dedication is so much more difficult for me this time around. I started a new job across town and my workout routine has been in shambles. Since started medication, I’m increasingly exhausted in the mornings. Since starting the new job, making the classes I attended is much more difficult.

I’m disappointed.

I’m getting married in two months and I wanted to be fit for it. Instead, I’m back to being over 200lbs.

I hate how much harder it is this time around. It feels, truly, 100x more difficult now that my depression and anxiety is taken care of.

And that sucks.

But I’m here, with you, doing the only thing that I can: taking it one day at a time.

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Running Gear Hack – Grab & Go Clothes Tip

Hello!! I think I heard this workout gear tip from the Happier podcast. It was a Happier Tip meant to help you live a happier life by making something a lil easier. I love that it’s super easy and helpful and didn’t even come from a fitness instagram or podcast. Plus – it’s a hack […]

The post Running Gear Hack – Grab & Go Clothes Tip appeared first on Run Eat Repeat.

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Finding motivation from this sub!

I've been trying to lose weight and I would say I don't see it on the scale, but body measurements wise it's going down! As a 15 year old I know it's slightly easier to lose weight when you're younger so I don't want to get older and older and then regret my past decisions of eating without thinking. I've seen so many wonderful people on this sub who have lost weight and I'm pretty excited about losing more weight and fitting into more clothes :D I often have doubts about whether I'll lose weight or not but I believe hard work will do the trick! I want to come back to this sub eventually with my own results so here's to loosing 30 pounds!!! I'm gonna go slow and try losing about 9 - 10 pounds first and go from there. I'm excited to share this journey yayyyyy But besides that, any tips on losing weight? I want to do it relatively slow but I do have places to be in which I need to wear more formal clothing that requires a bit of weight loss soon.

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Feeling like the happy/sad theater masks | So many ups and downs | (Motivation & Frustration)

Does anyone else experience these ups and downs as I do? I feel like the weight loss version of the happy/sad theater masks.

Some days I'm over the moon and so motivated and inspired, like yesterday. Then, on other days (like today) I'm so frustrated at how slow-moving the process is.

I'm pretty sure this frustration is being triggered by something I noticed earlier this morning. I was organizing pictures on my phone and I saw that months ago, (during my most recent and [final] failed weight loss attempt ) I was 2 lbs less than I am now.

I think I'm so irritated with myself because I've been at this point on the scale before, and it has taken me 29 days to get back to a number that isn't even my lowest weight.

In my mind, I feel like I'll have finally broken a barrier/actually accomplished something when I'm under 176, as that's the lowest weight I've reached in the last 10 or so months of off-again on-again dieting. I'll finally be onto new numbers to conquer. Not ones that I've yo-yoed between time and time again for months.

I know I'm in a much better place now, mentally. My habits are much better, and I have no desire to go back to my old ways. I just am feeling a bit of frustration that I can't shake today.

Do I feel better? Yes. Am I noticing weight loss? Yep! Am I irritated that this process is going to take months to complete? You betcha.

I'm just so glad and relieved to have supportive communities like this where I can vent/commiserate. Thanks for reading.

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Be Careful of Underestimating Your TDEE, Too

Whenever a question comes up on this sub about how many calories to eat for weight loss, the answer is almost invariably to set your activity level to sedentary, track your weight, and then assess from there.

Being 6'3 (190 cm) and 180 lbs. (81.5 kg) I took this advice and began eating 2,300 calories a day and tracking my weight. This began a nearly year long cycle of tracking, binge eating and losing track of calories in, and having to start over.

I kept chalking it up to being weak-willed and not determined enough. I decided to give it another try , but this time decided to start at a much higher calorie limit. After tracking for a few weeks using the nSuns calculator, it turns out my TDEE is ~4,200. For a year I kept trying to eat at a nearly 2,000 calorie/day deficit. No wonder I kept falling off the wagon.

While sedentary might be right for most people, always gauge how you feel, and sometimes it's better to start off more conservatively. Take it from my mistake and remember that those calculators are, at best, rough estimates.

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10 Delicious Meatball Recipes for Meat Lovers

Meat lovers rejoice! We’ve compiled a list of our favorite recipes for meatballs. They’re delicious, high in protein and diet-friendly.

Lean meat and poultry is a great addition to your weight loss menu. According to the United States Department of Agriculture (USDA), meat, poultry and fish are rich sources of protein, B vitamins, iron, magnesium and more. High protein foods, such as lean meat, help to create muscles, bones and other structures within the body, while B vitamins provide energy and other vital functions.

We compiled a list of some of our favorite healthy meatballs made from lean meats. Turkey, lean beef and Nutrisystem’s own Meatballs in Marinara Sauce are featured throughout these recipes.

Instead of giving up the foods you love, Nutrisystem is here to help you create healthier versions in proper portions. We want you to lose the weight while still enjoying your favorites. If you’re a meat lover, that means indulging in your carnivorous tendencies while still finding weight loss success. These 10 meatball recipes are simple to prepare and fit perfectly into a Nutrisystem program. Oh, and of course they’re delicious!

Protein up Your Plate: The 15 Most Logged PowerFuels in NuMi

Here are 10 of our favorite healthy meatball recipes:

1. Mozzarella Stuffed Old Bay Meatballs >

Calories per serving: 111

On Nutrisystem, counts as: 1 PowerFuel

When you cut through these spicy, salty, flavorful turkey meatballs, you reveal a gooey surprise of melted mozzarella! By simply wrapping the meatball mixture around a cube of cheese, you turn a regular meal into a gourmet appetizer or main course with a serious “wow” factor. With the signature taste of Old Bay mixed right into the meatball mix, your family and guests will be thrilled with the flavor of these stuffed meatballs. They’re just 111 calories per serving and will fit perfectly into your weight loss plan.

2. Honey Sriracha Meatballs >

Calories per serving: 216

On Nutrisystem, counts as: 1 PowerFuel and 3 Extras

Sweet, spicy and meaty—these meatballs have it all! The honey sriracha sauce that smothers them with flavor is a snap to make. Just whisk together honey, sriracha, soy sauce, ginger and rice vinegar, then simmer in a small saucepan. In about five minutes, you will have a flavorful sauce that will turn meatballs into a flavor powerhouse. They’re great with brown rice, some veggies or even a serving of whole wheat pasta. With three meatballs per serving, your dinner will be filling and flavorful.

3. Buffalo Turkey Meatballs >

Calories per serving: 235

On Nutrisystem, counts as: 2 PowerFuels and 2 Extras

A game day spread isn’t complete without something smothered in buffalo sauce. These meatballs are a filling and surprising change of pace that will have your fellow fans raving. Greek yogurt adds creaminess and a punch of protein to the sauce, while onion powder and Italian seasoning give the turkey meatballs some extra zing. They bake in less than 30 minutes, meaning your pregame prep won’t keep you away from the party. With four meatballs in each serving, you can snack with gusto. Serve these and you’ll be the Meatball MVP.

15 Hearty Nutrisystem Meals for Meat Lovers

4. Chipotle Turkey Meatballs >

Calories per serving: 178

On Nutrisystem, counts as: 1 PowerFuel and 2 Extras

Lean ground turkey and spinach provide the protein and fiber in these delicious meatballs. These poppable treats are served with a zesty, yogurt-based chipotle sauce. The spicy, sweet, sticky sauce and chopped cilantro create a flavor-packed treat that you and your family will love.

5. Lower Carb Spaghetti and Meatballs >

Calories per serving: 274

On Nutrisystem, counts as: 1 Nutrisystem Dinner, 1 SmartCarb and 2 Vegetables

If you’re a Nutrisystem member, you probably know that one of the tastiest dinners in the program is the Nutrisystem Meatballs in Marinara Sauce. With tasty Italian seasoning and plenty of sauce, it’s a fan favorite! There is some extra sauce in the dinner, perfect for lapping up with a whole grain roll or dousing a big pile of spaghetti squash. Spaghetti squash is a lower carb and calorie alternative to pasta that gives you all the fun and texture of spinning noodles on your fork. In just 45 minutes, you can bake a whole spaghetti squash that yields an enormous bowl of “noodles.” Enjoy spaghetti squash without a speck of guilt as it’s an unlimited food on Nutrisystem!

6. Zucchini Noodles and Meatballs >

On Nutrisystem, counts as: 1 Nutrisystem Dinner and 2 Vegetables

Here’s another idea to soak up all the delicious sauce in your Nutrisystem Meatballs in Marinara Sauce. Zoodles are the perfect pairing for this dinner. These noodle-like strings of zucchini boil in just a minute and give you all the fork-spinning, sauce-sopping satisfaction of real pasta without all the calories. By using a spiralizer, you can make these “noodles” in a snap. Zoodles are a perfect complement to any meatball recipe on this list. You’ll love them!

5 Veggies That Make Awesome Pasta Substitutes

7. Slow Cooker Kale and Beef Meatballs >

On Nutrisystem, counts as: 2 PowerFuels

Lean beef, nutritious kale and flavorful Parmesan cheese create this healthy take on an Italian classic. After a bit of baking, you’ll place the meatballs in a slow cooker with canned crushed tomatoes, garlic and spices to create a flavorful sauce that will fill your home with alluring aromas. Your family will be even more excited to dig into these healthy, beefy meatballs.

8. Pasta and Meatball Skewers >

Calories per serving: 323

On Nutrisystem, counts as: 1 Nutrisystem Dinner, 1 PowerFuel and 1 Vegetable

When you’re a pasta lover, weight loss plans can make your favorite dish tricky. Pasta can be easy to overeat. These Pasta and Meatball Skewers make portion control easy and fun. Penne pasta, tomatoes, mozzarella, spinach and meatballs from your Nutrisystem Meatballs in Marinara Sauce are all piled on a skewer. This creates a fun-to-grab, easy-to-enjoy meal that contains the perfect amount of pasta for your weight loss goals. With 25 grams of protein in each serving, these skewers will keep you full long after you’ve cleaned your plate.

7 Healthy Hacks for Meat Lovers

9. Meatball Stuffed Peppers >

Calories per serving: 245

On Nutrisystem, counts as: 1 PowerFuel, 1 Vegetable and 1 Nutrisystem Dinner

Making stuffed peppers has never been easier. Using a serving of your Nutrisystem Meatballs in Marinara and sliced mozzarella cheese, you can have those peppers stuffed and in the oven in a snap. Just slice a bell pepper in half, remove the seeds and bake at 400°F for 20 minutes. Fill each half with meatballs and top with a slice of part-skim mozzarella cheese. Bake for another 15 minutes and you’ve got a simple, meaty meal that fits into your weight loss plan.

10. Vegetarian Meatballs >

Calories per serving: 279

On Nutrisystem, counts as: 1 PowerFuel, 1 SmartCarb, 2 Vegetables and 1 Extra

Hang on a second: These are supposed to be meatballs, not veggie fare. Don’t worry, these mushroom, oat and lentil balls have a meaty flavor. If you’re trying to incorporate Meatless Monday into your week, this recipe will provide the meaty texture you love. Zoodles make another appearance in this high fiber, nutritious meal. While you’re enjoying this meaty dish, you’ll be checking off two vegetable servings while you’re at it.

8 Tantalizing Meatless Meals Even Carnivores Will Love

The post 10 Delicious Meatball Recipes for Meat Lovers appeared first on The Leaf.

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6 Science-Backed Reasons to Log Your Food Today

A weight loss app that makes it easy to log your diet, exercise, weight and more (like Nutrisystem’s NuMi), could be the secret to your weight loss success.

Research has shown that people who record what they eat, whether it’s in an old-fashioned food diary or on a smartphone or smartwatch app, are more likely to lose weight, to lose more weight, and to keep it off than people who don’t.

The scientific evidence is so overwhelming that many healthcare organizations are investing in it and health insurers encouraging it because it promotes wellness, a factor that could lower healthcare costs. (It’s a lot cheaper to stay healthy than to get well once you’re sick.)

Here are the benefits of keeping track of what you eat and how much you move:

1. You may lose more weight.
That’s how it worked for the 1700 study participants in a 2008 study done at Kaiser Permanente’s Center for Health Research. Those who kept a diary of everything they ate lost twice as much as those who didn’t. And the more they wrote down, the more weight they lost. Why is the food diary—now available as a handy smart phone app—such a powerful weight loss tool? Keeping track of what and how much you eat and how much you exercise encourages you to be mindful of both and to make healthy choices—even if you’re the only one who sees your diary.

Lose Weight & Get Exclusive Savings with NuMi

2. The scale can become your best weight loss friend.
Stepping on the scale every day used to be a big no-no—after all, weight naturally fluctuates—but researchers are now saying it may help some people pare the pounds. In one 2015 Cornell University study of 168 overweight or obese gym-goers, those who hopped on the scale daily lost more weight and kept it off than those who didn’t. They also kept track of their success on a graph, another way to keep tabs on your progress. Another study, published in the online journal PLOS ONE, found that people who skipped weigh-in for just a week gained weight. Like food diaries, the scale keeps you honest and gives you that motivation to keep the dial inching downward.

3. You’ll move more.
Researchers at Boston University and Mt. Sinai School of Medicine in New York gave a group of 54 people with prediabetes one little thing that made them increase their daily activity and potentially ward off full blown diabetes. It was a pedometer. The participants who wore their pedometer daily took more than 1400 extra steps than those who didn’t wear one—and they lost weight, too.

4. You’ll start to connect the dots.
No more wondering why you gained weight this week. It’s all right there in your food diary or your activity chart. Compare your good weeks with your bad weeks and find the place where it all went wrong. A few too many spoonfuls of sugar in the coffee you needed because you didn’t get enough sleep? Only made it to the gym twice this week? That tells you you need to pay more attention to your sleep habits, watch your sugar consumption and be faithful to your exercise program. For example, if you have two teaspoons of sugar each of your three cups of coffee, you’ve added 100 calories to your diet—and hit the American Heart Association’s recommended limit for added sugars for women. (Men get a little more.) For weight loss, you need roughly 150 minutes a week of moderately vigorous exercise (like walking a 15-minute mile) while you’re also dieting, according to US government guidelines. That’s more than three hours which you can break into easy-to-manage half-hour sessions six days a week.

7 Diet Mistakes That Are Stalling Your Weight Loss

5. You can avoid those plateaus.
The high of losing weight is frequently tempered by the low of hitting a plateau. That’s often where we lose hope and return to our old unhealthy ways. Diet, over. But if you know you’re stuck where you are—thanks to your daily tracking—you can adjust either your diet or your exercise to help get things moving again.

6. You can be more flexible.
Studies have found that rigid diets—ones that don’t allow for the occasional piece of chocolate, for example, or require you to stick to a limited meal plan—simply don’t work. They don’t pass the real world test—you can’t live on them. Researchers at the University of Salzburg in Austria found that dieters were far more successful if they were able to be flexible when deciding what to eat. Keeping track of your daily food intake can help you say yes to the occasional splurge because your diary will tell you what you’ve already eaten and if there’s room for a scoop of frozen yogurt—and whether you can even have a squirt of chocolate sauce and a cherry on top.

The post 6 Science-Backed Reasons to Log Your Food Today appeared first on The Leaf.

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