Threw out my back at the gym, but still trying to remain positive.

So like the title says I threw out my back lifting at the gym a few weeks back. I started my weight loss journey last May and since I'm down over 50 lbs doing keto and HIIT 5-6 days a week. So now, after all said and done, I will be out of the gym for 4-6 weeks waiting for my back to heal. I got legitimately depressed yesterday because I want to get back into the gym so badly. I don't want to lose all the progress I've worked so hard for over the past 5 months, but I'm trying to stay positive. Still keeping to my diet and trying to remain patient as I heal, not wanting to re-injure myself and miss more time.

So I guess my message to others is you're going to have set backs on your journey as well. Don't let them ruin what you've achieved so far. I know I'll eventually get back the progress I'll lose over the next month. So stay strong and keep working toward your goals, you'll eventually get there even if you have temporary set backs.

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5 Ways a Meal Delivery Service Can Improve Your Life

Are you considering signing up for a meal delivery service? Read on to find out how they can improve your life with five amazing benefits.

Meal delivery services are exactly what they sound like—companies that deliver prepared meals and snacks directly to your door.

Not to be confused with meal delivery kits that send ingredients with a recipe and require you to cook your own meals, meal delivery services remove the prep work by sending prepared entrees and snacks that are ready-to-eat. Some might require a quick reheat, but they ultimately make life easier!

The appeal of meal delivery services lies largely in their convenience–they make eating effortless by taking one massive to-do off your ever-growing list. There are many benefits to these services that make them worth considering.

Not Just Diet Food: 4 Perks That Come with Your Nutrisystem Program

Read More

Here are five ways a meal delivery service can make your life (way!) better:

1. It Saves You Time

While it’s a great way to ensure you’re eating well, making meals from scratch can be time-consuming. The United States Department of Agriculture (USDA) reports that Americans spend an average of 37 minutes a day preparing and cleaning up meals. That alone is over four hours per week. According to Statista.com, the average person also goes to the grocery store 1.6 times each week. This doesn’t even factor in the time it takes to plan your weekly menu, create a shopping list and drive to and from the supermarket.

If don’t have those extra hours or you’d just prefer to spend them doing something else, a meal delivery service could be your solution. Most of the meals provided are pretty much ready to eat. You just pop them in the oven or microwave for a few minutes and you have a complete meal. Imagine if you had more than four hours back in your week!

2. It Can Save You Money

We’ve all been there: We head to the grocery store with the best of intentions, piling the produce and other healthy foods into our shopping cart wanting to eat better and make more homemade meals. Then life gets in the way and before we know it, days have gone by, leaving our leafy greens wilted and our fresh fruit over ripened.

According to researchers at the USDA, Americans waste about a pound of food per person every day. Research suggests that those with diets rich in fruits and veggies are the most wasteful. Whether we buy too much or we don’t get around to actually cooking, the truth remains that we are wasting a lot of food and money.

Meal delivery services can end this money-wasting cycle. They send exactly the right amount of food for each meal and snack occasion. This means no spoiled food and no money in the trash. When you also consider the cost of takeout or delivery, meal delivery services can save you some serious coin!

Check out these hacks for saving money on Nutrisystem >

3. Some Help You Lose Weight

If you’re looking to shed a few extra pounds, some meal delivery services can help with that! Nutrisystem, for example, offers all the perks of traditional meal delivery companies, but with the added benefit of helping members achieve their weight loss goals. The Nutrisystem menu is carefully designed by dietitians and all the meals and snacks are perfectly portioned for weight loss. You get the convenience of having delicious, ready-to-eat food delivered to your door while also dropping some pounds.

8 Science-Backed Reasons You Need to Try Nutrisystem

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4. You Get Exactly What You Want

In the mood for Mexican? Pining for some pasta? Most meal delivery services offer extensive menus, allowing you to put together a meal plan full of entrees and snacks you love.

Nutrisystem offers all the staples, such as Margherita Pizza, Chicken Alfredo and Hamburgers. We also have something for those feeling a little more adventurous, including Spinach and Cheese Pretzel Melts, Sesame Ginger Chicken and even a Black Bean Polenta Enchilada with Chicken. We have many delicious desserts for the sweet lovers and plenty of salty snacks for those who prefer savory treats.

The good news? Many Nutrisystem programs allow customization so that you can switch up your menu and try new foods each month. Check out our full menu here >

5. You Can Choose How Much Food to Get

Most meal delivery companies offer tiered packages that differ in how many meals are provided. Some might cover every meal for an entire week, while others might just provide one meal per day.

Nutrisystem offers many different options including our popular four-week programs. We also have a Dinners My Way plan that lets you enjoy the convenience of prepared meals and snacks during the day, while exercising your culinary muscles at night. For those who are even less scheduled, we have our full menu available to be ordered A La Carte! This will allow you to order meals and snacks from our menu as you need them.

Choosing an option that suits your lifestyle ensures that you will enjoy all the benefits of a meal delivery service without wasting food or money.

Weight Loss for Men: 10 Reasons Nutrisystem is Your Best Bet

Read More

The post 5 Ways a Meal Delivery Service Can Improve Your Life appeared first on The Leaf.

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Losing Weight is Healing

Not sure if this is the right place, but I thought this was relevant.

We often do not take our emotional problems into consideration when we decide to stop overeating. Instead of focusing on what got us to this point, we gloss over that and try to shed unwanted pounds/kilos. It is important for us to understand ourselves if we are to be successful with the goal of weight loss. Like many, I did not see in the beginning that overeating is a symptom of a larger problem with myself.

When we begin to put on weight, we are eating but it is more than that. We are stuffing our emotions down with a substance, with a poison that is slowly killing us. But because it tastes good, we forget in the short-term that it is just that. Much like an alcoholic stuffs their pain with drinking or a drug addict numbs the pain with a false sense of security in the short high they receive from the drug or a person restricts their diet in order to feel in control of pain and themselves. An excess of anything can kill us. We were not meant to eat and drink this much, but we learned this was the way to shut up the voice in your head, or drown out the painful emotions of the past/present.

It was easy. Easier than fixing the problem.

In order to truly overcome an addiction, one must become honest with themselves. We must learn who we are and what we are capable of. The more we fail, the more we learn about ourselves. The more we see the flaws and shortcomings of ourselves, the better equipped we become at handling the truth and the hard things that are thrown at us day by day. We can overcome by knowing what makes us tick, what we are good at, what we are great at, and what we are not very good at. This first step to identifying what got us fat in the first place, this is where we should begin. The weight will come off as we heal from the inside out.

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Metabolism Boost/Binging

For the first time, my metabolism has seriously kicked in this year, I think because of the new meds I’m on. It’s been nice for weight loss (30 lbs since March), but I can’t help wanting to eat every second of the day! I eat healthy food, but I just want to keep eating and eating! It’s hard to stop when the voice in the back of my head is telling me I can get away with it. I can eat a lot now without really gaining weight, but I’d love to get rid of the bloat in my stomach. Everything else is shrinking. I’m gaining muscle and my waist is shrinking, but my stomach won’t really budge. Just needed to vent, really. I know I should just stop binging, or wanting to really, but part of me wonders if my body NEEDS more food and that’s why I’m feeling this way? I started this year off intermittent fasting. I wouldn’t eat until after I worked out and I was used to it. For the last couple months, I haven’t been intermittent fasting and I get really weak halfway through my workout. Which makes me think I need more food? But I eat plenty. Idk.

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How is this possible?

I started a keto diet 2 weeks ago and exercising a week ago.

When i started my diet I weighed 170lbs. I checked this morning and I weigh 160lbs?

I have been on a calorie deficit of 500 calories bringing me to a limit of 1500 calories a day. A lot of days I struggle to reach the total 1500. I cap my daily carb intake at 50g (I tried 20g at first but it was difficult with my diabetes)

It doesnt feel like losing muscle mass or look like it.

I have noticed I took a picture at the start of my weight loss and my belly made me look pregnant. Now its so much flatter, but not sure if the previous big belly was from bloating, but even when i push my belly out its still not as big as the photo.

Im happy! But a bit skeptical at the big weight change on the scales. I know theyre never 100% accurate, but seemed in the beginning to float arpund 170lbs and now it floats around 160lbs!

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Day 1? Starting your weight loss journey on Thursday, 12 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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Weight gain depression?

Hello. First time poster on this thread. I've been following it for a while and decided to ask for real advice regarding weight loss. I'm a 26 year old female, 5'2" and weigh 160 lbs.

Over the past 5 years I've gained a tremendous amount of weight. I think my breaking point was when I went for a check up at the doctor and when they saw my weight, they put me as "overweight" (for my height I'm assuming). I even weigh myself on public health machines and have it tell me "overweight". I used to be really thin, 110 lbs, and miss it. Of course that was during highschool... But you get it.

I like working out but of course, dieting is my worst enemy. I just would like to know how I can put my foot in the door and get started to working on this journey to losing around 40 lbs. I just feel unlike myself and it literally makes me cry looking at myself in the mirror. Thanks in advance.

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