Very confused after my weight loss/gain results!

So in a nutshell, 3 weeks ago, I started a PSMF (protein sparing modified fast) which is basically a low fat, low calorie version of keto according to Lyle McDonald. It's used by many people to get rid of stubborn pounds, especially before special events and is known for its high rate of success. Well, I tried it. Stayed no higher than 20 grams of fat and net carbs while eating 140 grams of protein per day. My protein was mainly chicken breasts, lowfat cottage cheese, white fish, unsweetened almond milk, etc. I ate a ton of nonstarchy very low net carb vegetables. Spinach, riced cauliflower, bok choy, radishes, asparagus, etc. I weighed my foods (unless they came pre-packaged in which I scanned them). I also ate lots of shirataki noodles. Lastly, I lifted weights and sprinted every 3 days and took a one hour walk every single day.

By the 14th day (second week), I had gained 7 pounds and literally looked swollen. My stomach, thighs, and face (moonface). I could not fit into my pants anymore. I was baffled. In fact, I was so stressed and depressed that I spent the next 7 days binging on gallon tubs of ice cream (4 gallon tubs total), multiple bars of chocolate (at LEAST 5 per day), sugary lattes from Starbucks, chocolate milk, hot cocoa, and fruit candy. Yes, I love sweets. Anyways, I was disgusted in myself. And I used over 100 dollars on binge food alone. Nevertheless, I had the guts to try on my clothes again then weigh myself.

I was SHOCKED!! My stomach was flat as a pancake (5 inches gone), my pants were no longer tight, my face actually looked lean. And I was down 10 pounds! I even got compliments that day from multiple people I knew, "hey, are you losing weight? You look great! What have you been eating?" I went silent for a moment, hesitant to answer their question while instead just thanking them.

TL;DR I spent two weeks religiously following a protein sparing modified fast (less than 900 calories a day) and exercise for 2 weeks straight with a 7 pound weight gain, several inches up, and a swollen face, waist, and thighs. I then spent one week straight afterwards constantly binging on gallon tubs of ice cream, candy bars, hot cocoa, chocolate milk, and fruit candy while doing nothing but watching netflix.

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[SV] One year ago, I started my weight loss journey. Today I am 100 lbs lighter. Some strategies I used to get here.

October 2018 I weighed 355 lbs at 5'8". I was miserable and decided I needed to take control of my health. I spoke with my doctor and she set a daily calorie goal of 1500 calories. My job and my life at this point was pretty sedentary so I started out slow. I would go walk during my lunch breaks and count my calories. I was consistent all month and lost 20 lbs! The Holidays made it difficult to hit my calorie goals but I continued to walk most days. Because of this I didn't lose any weight the rest of 2018. January 2019 I made a resolution to finally be consistent and take my weight loss seriously. I joined a gym and haven't looked back since. I still have a ways to go and would ultimately like to be around 190-200 lbs. I wanted to share some of things I think were keys to my success so far. I posted something similar to this in a comment in /r/progresspics and someone suggested I should make it into a post but I thought this sub would be more appropriate. Some strategies I implement to help consistently hit my daily calorie intake are:

• Use an app to track your calories. Seeing the actual number of calories I had consumed was pertinent for at least the first few months. If I didn't record the food I ate, I found that I would underestimate the amount of calories in something and would often overeat. I personally used the FitBit app because that was the fitness tracker I used but there is a plethora of apps out there. Find the one you like and use it consistently. After months of using it, I knew how many calories most of the food I ate had so I stopped diligently recording my food and now keep a running daily total in my head. The strategies below actually make this a lot easier.

• I eat the same breakfast every day: a turkey sausage, egg, and cheese burrito and a protein shake. The tortilla is low carb, turkey sausage is about half the calories of pork sausage (the Tennessee Pride brand taste best imo) and I use a half a piece of mozzarella cheese. They are 230 calories in total. Protein shake is 250 cal. I do this because I can meal prep on Sundays, there is no adding up calories as it's always the same, and it's a high protein meal that I eat directly after my morning workout.

• Intermittent Fasting. I tend to eat a large lunch, usually the rest of my daily caloric budget, and then fast until the following morning. This works out to a 16/8 fasting interval. My lunches tend to be a variant of grilled chicken and vegetables, usually steamed broccoli. It's filling and high in protein to help maintain muscle mass while eating in a deficit but anything within your budget is fine. If I don't eat the rest of my calories at lunch I will typically have a small dinner, usually another protein shake or a salad.

• If you are going to eat out, look at the calories ahead of time and know what you are going to order. This tends to help me make healthier choices and keep in my calorie budget.

• Don't eat back the calories you burn at the gym. "I worked out today, I can eat that extra slice of pizza". Starting out, I would find myself being more lenient on my calorie intake because I went to the gym and reasoned I could eat more calories because I "earned" it.

• Allow yourself a "cheat meal" every once in a while. It will keep you sane.

• Remember your weight is going to fluctuate, don't let it discourage you into giving up. Been there, done that, I should have stuck with it.

• Find someone to keep you accountable and support you, it really helps. Starting out, I had a friend I would almost daily talk about my weight loss journey. I still do, just less frequently now that I have established good habits of staying in my calories and working out. If you don't have anyone to be your accountabil-a-buddy, a monetary motivation might keep you accountable. Check out HealthyWage.

On top of CICO, I am in the gym 4-5 times a week. This entire process I have been getting my "levels" checked every 3 months to make sure everything is looking normal. I hope that this helps someone! I'm happy to answer any questions!

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[SV] 6 months, 91 pounds

First post here. Started keto in March to lose weight for a date. Date went awful but the weight loss was pretty cool, so I kept going. I was doing a lot of fasting and working out, and it was keto when I did eat.

The vast majority of the weight loss (275 ---> 200) was in the first 3.5ish months, but I started to get burned out so I scaled it back. I moved farther from the gym so I don't go as often as I should. Still losing though, just slower. Hit 91 down this morning. I try to do keto most of the time, but I'm not too strict about it.

Here's a pic: http://imgur.com/a/E3K7Zmx I was actually only about 250 on the left, I never felt comfortable taking a photo at 275...and yes I was trying on clothes on the right lol.

Anyways, probably going to get down to about 155-160 as a goal, currently 184. It's annoying hearing from people that I shouldn't lose more weight, I'm already skinny enough, I'll be too thin, etc. I'm still chubby...I still have a gut and moobs, it just seems like I'm a lot thinner relative to being 275. 184 is still overweight for a guy who's only about 5'9".

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Everything You Need to Know About Collagen

Chances are, you’ve heard of injecting collagen into the skin to replenish what has naturally depleted and help smooth facial lines. But have you heard about ingesting it?

Ingesting collagen has become the latest health trend and has many people questioning whether they should add a form of it to their diet. We know there are a lot of questions and you may not be sure what’s best for you. That’s why we’ve done some research and rounded up the facts to tell you everything you need to know about collagen.

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Read on to learn about collagen and how it relates to your healthy lifestyle:

What is Collagen?

Collagen is the most abundant protein in the human body says Healthline. It’s used to build muscles, cartilage, bones, skins, tendons and more. Healthline describes it as the “glue” that keeps things together. While our bodies produce it naturally, production decreases with age. Cleveland Clinic explains that this decrease can cause wrinkles, thinning of the gastrointestinal lining, stiff tendons and ligaments, weakening of muscles and joint pain. This is why many have turned to supplementing collagen into their diet.

Benefits

While there is not much research on the supplementation of collagen at this time, current studies show potential benefits for skin, muscles and joints says Healthline. In a study published in Skin Pharmacology and Physiology, women who took a collagen supplement for eight weeks experienced less dryness and an increase in skin elasticity. Another study published in the Journal of Medical Nutrition & Nutraceuticals found that post-menopausal women who drank a nutritional supplement beverage containing collagen experienced a decrease in wrinkle depth, increased skin hydration and elasticity.

While more youthful skin is likely the biggest motivation to ingest collagen, there are also other potential benefits such as increased joint, bone and muscle health. A study published in the peer-reviewed journal, Current Medical Research and Opinion, found that healthy athletes at Penn State University who consumed a liquid collagen supplement for 24 weeks experienced less joint pain. Another study published in the British Journal of Nutrition found that elderly men with sarcopenia that consumed a protein supplement with collagen after exercise experienced higher levels of bone mass, fat-free mass, isokinetic quadriceps strength and sensory motor control.

Healthline explains that collagen is an essential protein within the human body and that studies show potentially promising benefits of supplementation for skin, joints and muscles. However, more research is needed to evaluate long-term benefits and potential effects.

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Supplements

If you want more youthful skin and less joint pain, speak to your doctor to see if a collagen supplement will be beneficial for you. There are a few types of supplements on the market, with bone broth being one of the more popular options. Cleveland Clinic explains that bone broth is made by simmering beef, chicken or fish bones in water. This releases collagen from the bones, creating a broth. You can buy bone broth in the store or easily make your own at home.

Oral supplements and powders also seem to be quickly gaining popularity. According to Healthline, the powder form can be easily added into foods like shakes, smoothies, stews and baked goods. Topical skin creams also exist. However, Cleveland Clinic explains that these topical creams may not be as effective as a healthy diet and shielding your skin from the elements.

Food

If you don’t wish to add a collagen supplement to your diet, you can consume specific foods with nutrients to help boost your natural production. According to Cleveland Clinic says that the body needs amino acids from proteins, vitamin C, zinc and copper to produce collagen.

According to MedlinePlus, sources of these nutrients include:

• Protein: Meat, eggs, fish, beans, soy, nuts and quinoa.
• Vitamin C: Citrus fruits, tomatoes, strawberries, bell peppers, kiwifruit and broccoli.
• Zinc: Meat, poultry, whole grains, legumes, nuts and seeds.
• Copper: Shellfish, whole grains, nuts, dark leafy greens, beans and cocoa.

While your boosting your collagen production, make sure that you are also protecting your current stores. Healthline says that sugar and refined carbohydrates cause inflammation and harm to collagen.  Eating a healthy diet that is filled with high quality proteins and vegetables, while low in sugar and refined carbs is essential to producing and preserving collagen.

Nutrisystem focuses on a healthy lifestyle that is high in protein and fiber.  Learn more about our programs here >

Please Note: Always speak to your doctor before making any changes to your diet.

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The post Everything You Need to Know About Collagen appeared first on The Leaf.

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Weight Loss Wednesday: 6 Things to do on Hump Day For a Healthy Week

Getting over the hump during your work week feels great. Losing weight while you’re doing it feels even better. But how can you turn “Hump Day” into “Weight Loss Wednesday” when you’re so busy during the week?

Wednesday is halfway to the weekend, which we all know is awesome. But when it comes to your health, Wednesday to Friday can be a slide that’s not so good. When scientists analyzed people’s weekly Google searches, they found that searches for healthy things—like recipes, workouts, and tips—were 30 percent higher on Mondays than on Wednesdays, Thursdays and Fridays.

Stop the slide! Make Hump Day a high point for your healthy week—and set you up for even greater heights as the week goes on—with these five Wednesday must-dos for a healthy finish to the week.

Here are six ways to make Weight Loss Wednesday possible and finish the week off healthy:

1. Reflect on the days prior.

Sure, the weekend is in sight. But you still have two more days of the workweek to get through. Which means this is a great time to reflect on how you handled any healthy hurdles you hit so far this week, and determine how you might handle them differently if they pop up again. It’s also a great time to take inventory on your slim-down successes. Did you skip the doughnut drive through on the way into work on Monday? Did you skip the coworker’s birthday cake at the office celebration? You deserve to pat yourself on the back!

Take some time on Monday to evaluate your successes and challenges, and consciously decide how you will approach the next few days based upon them.

2. Weigh and measure yourself.

The scale is tricky. Normal fluctuations—from your menstrual cycle to the amount of sodium you consumed to the sleep you get through the week—can cause weigh-in changes that can be discouraging. That’s why we encourage our customers to weigh themselves just once a week, and on the same day each week—at the same time. And Wednesday, being halfway through the workweek, is a great time to get an accurate read on where you stand.

Think about it: You’ve created distance from weekend cheats and had a few weekdays of great choices to help push the numbers down. (One study of daily weighing found that people were heaviest on the weekends, lightening up as the work week went by.)

But don’t just rely on a single number: As indicated above, your weight can fluctuate based on your menstrual cycle, or just how much water you’re retaining. So create other measurements to gauge how you’re doing each Hump Day: Grab a tape measure and use it to measure your hips, waist, chest, thighs, and arms each week. Or find a piece of clothing that’s maybe just a bit too tight to wear right now. Each Wednesday, re-measure—or try on that clothing—and see how you’ve progressed in ways besides the scale number.

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3. Plan a workout for the weekend… NOW.

Make it happen by planning it on Wednesday: Search a local park or state forest you haven’t visited to plan a hike or search for a free weekend yoga class. Text a few friends or link up with your spouse and book it NOW. When the weekend starts, you will already have your workout planned.

If your weekend is already booked by a soccer tournament or dance lessons, don’t stress: You can still get some movement in at an event like this. Step away for 10 minutes and use a nearby park bench to perform elevated pushups, with your hands on the bench and feet on the ground. Then do some squats up and down from the bench, controlling yourself as you sit before standing back up hands free. Finish with some step-ups, using the bench like a step, before taking a quick walk.

4. Start a Wednesday walk group, even if it’s just for one.

Walk your way to Weight Loss Wednesday. The Center for Disease Control and Prevention recommend 150 minutes per week of aerobic activity, like brisk walking. But you don’t need to do two-and-a-half-hours all at once—10 or 20 minutes at a time is great.

Turn a Wednesday walk into a team-building activity: Set up a small group of coworkers for a weekly, 20-minute stroll and chat. You can work through problems—some studies, in fact, have shown that people are more creative while walking—or just build camaraderie and de-stress from the day’s work.

Or, if you’d rather go it alone, try a simple meditation while you walk: In one study of 135 volunteers, those who did a combination of walking with an easy meditation practice decreased anxiety and negative feelings about themselves. The meditation done in the study is really simple, too: While you’re walking, count your foot strikes as “one, two, one, two” as you visualize the numbers in your mind. If your mind starts to drift, don’t scold yourself: Just gently come back to the counting.

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5. Review your goals.

People set lots of goals—every Monday, every New Year’s and more—but they often fall short. Sometimes it’s because the goals aren’t realistic, but other times, they don’t stay fresh in your mind: So you aren’t thinking about the goal when you perform behaviors that could help—or harm—your progress toward that outcome. Add to that the temptations that are everywhere, from advertisements to grab-and-go junk food by the register.

Make Wednesday the day you refresh your memory. Review your goals today, refocus on what you’re hoping to accomplish and why: Close your eyes and envision why you’re on a weight loss quest—whether it’s to feel better, to have more energy to play with your kids or to feel euphoric when you look in the mirror. Then remember the positive feelings you’ve had in the past when you made a choice that pushed you toward your goal.

Once you’ve created this spark of motivation, use it! Make one choice right away that will move you in the direction of your goals—whether it’s deciding on a healthy lunch place to visit with coworkers, getting out of your chair to knock out 10 squats or making a written list of your goals that you can review every Wednesday as you do this motivation-building exercise.

6. Refill your fridge with great choices.

Studies show when people spend time prepping their food, they eat healthier. A bonus: Scientists found food preppers saved money, too.

Luckily, if you’re on the Nutrisystem program, you don’t need to worry much about prepping meals. Most of your meals and snacks come ready for you to enjoy, taking the work out of meal prep. But because you should still be adding in Vegetables, PowerFuels, SmartCarbs and flex meals, there is some prep you can (and should!) do ahead of time.

Use Wednesday as a once-per-week reset: Cut up pre-measured, snack-sized portions of unlimited vegetables and fruit options from the Nutrisystem Grocery Guide so you’ll always have access to easy, healthy snacks. When you get hungry later in the day—or on Thursday or Friday—they’ll be easy to grab and feel great about.

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The post Weight Loss Wednesday: 6 Things to do on Hump Day For a Healthy Week appeared first on The Leaf.

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F 5'2, slightly disabled, mental health issues and 56lbs down!

Hello there friends!

I thought I'd share my progress (sorry, no pics, I tend to obsess over bad pics and end up hating myself even more)

I had 2 consecutive knee surgeries within a few months of each other, a few years back. Because of all the bed rest I ended up gaining a lot of weight. Especially for a short ass like me.

Since then life has been difficult and my weight loss process was slow. I never used to have issues with losing weight, it's easy for me to switch to "health mode", eat better, drink more water, exercise. But this time it didn't really make a difference.

Turns out, I have PCOS! No clue when it decided to be a thing for me, but at least I got the diagnosis. The symptoms were kind of masked by my disability, I have a lot of pain, most of the time so I didn't really think something more was wrong.

Once I was on the right medication I started losing weight again, but not all that much and I kind of reached a plateau. My doctors didn't really care all that much about my condition after giving me my initial prescription. I had to force their hand to adjust my dosage and I'm still trying to get them to send me for blood tests again to try and see if I'm on the right dosage now but whatever!

Point is, I've now lost a total of 56 lbs and I'm 12.5lbs from my initial goal weight!

Besides for finally getting treatment, I pretty much just stick to CICO for now, drink lots of water, working up to regular exercise (mostly to tone and strengthen the muscles around my joints - particularly my ankles and knees)

It's not the case for everyone, but sometimes if you're struggling to lose weight when you're doing everything "right" make sure to look into why that might be, especially if you have other symptoms or conditions that might mask it!

Anyway! Thanks for reading!

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Can’t say no to free food

I work in an environment where there is always free food which would be great except it’s always junk food.

I don’t keep junk food at home and I can choose to ignore it when I go to to the grocery store but at work is different matter. If no one is looking I will gorge on the junk like there’s no tomorrow and I can’t just remove myself from the situation. I need to learn how to say no to myself and I’m really struggling with this, to the point where it’s derailing my weight loss.

I take my own food to work and eat that but it still doesn’t stop me from eating the junk food. I feel like an idiot asking for help on this, because I don’t understand why I can’t say no.

How do you avoid the office junk food?

Thank you.

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