Hello! So… I hurt my foot and can’t run. It’s sad, frustrating, scary and that’s just the process of finding out what exactly the injury is! Today I’m sharing what my foot pain first felt like and how it progressed into an injury. PLUS a FREE printable planner for injured runners (get it below). This […]
The post Foot Injury – How it started and Update Video appeared first on Run Eat Repeat.
Just a bit of a whiny post to vent that I thought Sober October would have a quicker and more noticeable scale impact. I was drinking fairly regularly, and adding hundreds of empty calories a day that way. Unfortunately, I think I've replaced some of the alcohol cravings with more sweets and treats, so apparently I've just shifted the calories. Also, and of course, I can't expect huge results in just 11 days. I try not to fall prey to magic bullet thinking. But I was definitely using weight loss as an additional motivation to get off the sauce this month. Oh well, going to have to regulate my diet too. Sigh.
You can absolutely snack and still lose weight. In fact, the right snacks can help keep your fuel your day while crushing those between-meal cravings. But here’s the thing; what you choose to munch on drastically affects how much of it you can eat and how satisfied you’ll feel afterwards. When comparing 100 calories worth of different types of snacks, it is clear that not all calories are created equal.
Think about it; you can have three tablespoons of ice cream that tastes like pistachios or you can chomp on 25 actual pistachios. Both contain about 100 calories yet the whole pistachios are healthier, provide more nutrients and leave you feeling fuller for longer. We’ve put together this guide so that you can compare 100 calorie portions of different snack foods in order to make the healthiest choice for your Nutrisystem program.
Strawberries: 2 cups
Fruit Leather Roll: 1 large
On Nutrisystem: 1 cup whole strawberries = 1 SmartCarb
Bright, juicy strawberries are packed with vitamin C and belly-filling fiber says Healthline. While fruit leathers and fruit snacks with the same flavor may be convenient, they don’t offer the same nutritional benefits and often contain added sugar. Opt for the real deal when a sweet craving hits. If you love the idea of an on-the-go leather, use fresh strawberries to make your own healthy version. Try this delicious recipe: Strawberry Kiwi Fruit Leather >
Popcorn: 3 cups
Potato Chips: 15 chips
On Nutrisystem: 1 cup plain popcorn = 1 Extra
You say you’ll stop at just a few. But once you start chomping down on salty potato chips, your good intentions go out the window. All it takes is a measly 15 chips to set you back 100 calories, plus a whole bunch of extra fat. With popcorn, you don’t need to test your restraint. If you think popcorn is boring, think again! Check out Four Ways to Pump Up Your Popcorn >
Apple: 1 medium
Individual Apple Pie: 1/3 of a pie
On Nutrisystem: 1 medium apple = 1 SmartCarb
You get maybe two bites of an individual apple pie before you hit 100 calories. Pick the actual fruit for a snack and you get to eat the whole kit and kaboodle. Keep the skin on for more fiber. It will fill you up fast and leave your belly feeling satisfied for longer. Try making these Air Fryer Apple Chips >
Grapes: 60
Jelly Beans: 10
On Nutrisystem: 1 cup (about 40) grapes = 1 SmartCarb
That’s right—you get 50 more grapes than jelly beans (which are pretty much all sugar anyway). Go with red or black grapes for the sweetest flavor and weight loss benefit. Healthline explains that Resveratrol, an antioxidant found in grapes, has been shown to provide protection against cancer and heart disease and lower blood glucose levels. Freeze your grapes for a refreshing treat that tastes like candy or try this Lean, Green, Grape Machine Smoothie >
Sliced Peppers: 4 cups
French Fries: 1 kids’ size
On Nutrisystem: 1 cup raw bell peppers = 1 Vegetable
Sure, sliced red peppers may lack the salty bite of fast-food fries. However, the vitamins, minerals, satisfying crunch and sheer volume you can eat for 100 calories makes up for it. Add some flavor by dipping your pepper slices in a yummy dip like this Artichoke Basil Hummus >
Baby Carrots: 30
Crunchy Cheese Twists: 12 twists
On Nutrisystem: 1 cup raw carrots = 1 Vegetable
They share a hue and are heavy on crunch. However, you can eat more than double the amount of baby carrots than you can of unhealthy twists. According to Healthline, studies show that carrots may help lower cholesterol and improve eye health. They are also a good source of fiber and antioxidants. Carrots are delicious raw or cooked. Check out this recipe for Honey Balsamic Glazed Carrots >
Salsa: 18 tablespoons (about 1 ¼ cups)
Guacamole: 3 ¼ tablespoons
On Nutrisystem: Salsa = Free Food
Don’t get us wrong; avocados have earned superfood status. They provide healthy fats, fiber and potassium but are quite high in calories. It’s important to watch your portions as only one tablespoon of avocado counts as one Extra on Nutrisystem. A lot of pre-packaged guac also comes with added saturated fats that you want to avoid. So, if you’re looking to dip a bunch of veggie sticks, consider lower-calorie salsa as a higher-volume alternative. Learn how to make your own delicious salsa here >
Blueberries: 1 ¼ cups
Fruit Flavored Candies: 1/8 cup
On Nutrisystem: 1 cup blueberries = 1 SmartCarb
Both of these little brightly-colored gems provide a pop of sweetness. However, you get more than an extra cup worth of fresh berries to fill your belly. You also get a healthy dose of antioxidants to help keep your heart and brain healthy says Healthline. Check out these 10 Tasty Blueberry Recipes >
Banana: 1 medium
Chocolate Chip Cookie: 1 ½ cookie
On Nutrisystem: 1 medium banana = 1 SmartCarb
Granted these may not be an obvious pairing for comparison, but when one is sitting in a bowl on your countertop and the other in a jar right next to it, which do you go for? Preferably the yellow-skinned sweet and creamy option. According to Healthline, bananas are packed with heart-healthy potassium, fiber, vitamins and minerals.
When you’re not snacking on this healthy fruit, try these ideas: 10 Banana Recipes You’ll Go Bananas For >
*All calories per serving provided are from the United States Department of Agriculture (USDA).
The post What 100 Calories Really Looks Like appeared first on The Leaf.
F22 5'8" SW:250 CW:175 GW:270
I started my weight loss adventure in December of 2018 and am currently down 75 pounds. I did CICO, drank lots of water, and did minimal exercise (I am an electrician, so I have a fairly physical job). I was diagnosed with severe hypertension at the age of 19, and put on blood pressure pills. Heart problems and dying young run in my family, so I decided to make a change.
I've been going through the increasingly frustrating process of buying 2 new shirts and a pair of pants every 2 months, and have been putting off buying anything major until after I get to my goal weight.
My birthday is next month, and my Mom surprised me by getting me a few pairs of jeans, and a couple new shirts for when I go back to school next week. I looked at the tags and seen that she had bought me a size 8 jeans, and medium shirts. Took them home expecting them not to fit me for a while, and surprisingly they fit perfect!! I danced around, and did some yelling, it's a huge motivator to lose those last 5 pounds (which don't seem to want to leave).
When I started my journey I was wearing a size 20 American Eagle jean, and a size 42 (men's) work pants. The last pair of jeans I bought were a size 10, and I figured they would be the last pair I bought for a while, so I couldn't believe it when I was able to zip up a size 8 comfortably.
Getting clothing to fit has always been a struggle for me, I'm on the tall side so women's clothes were often too short, or my size was not sold in store. Women's workwear is almost non-existent, and I was getting to a point where I was wearing a 2XL men's shirt, and having troubles finding those too. It's been a long journey, but it's finally coming to an end!
I have frequented this sub and /r/progresspics and they've both been huge motivators for me throughout this journey, it's an amazing community of support. I also have a very loving SO who has been there for me every step of the way (and was equally as excited as I was about my new jeans). Thank you guys for helping me get through this!
Five years ago, at age 20, I was 145 lbs. I was unhappy in basically every other aspect in life, but I looked good in photos. When I look back at pics of that time and see how skinny I was, my jawline, my face, etc, I get sad, but remind myself how horrendously depressed the rest of my life was. I hated the school I went to, I was in a bad relationship, and I barely had any friends who I regularly saw or spoke to.
That weight lasted about another 8 months. I officially went off CICO in December 2014, and began feeling the weight gain by December 2015. I transferred schools, met an amazing person who I'm now engaged to, and was generally a much happier person. I tried to get back on the CICO horse but kept failing. Eventually I said 155 was fine, I'm getting older anyway, I don't need to be as skinny as I used to be.
155 became 165, I graduated college and took a full time desk job working as IT help desk. My closest coworker loved going out to lunch on the daily and I had no problem keeping up with him. 165 turned into 175 turned into 185. Now my clothes began to fit awkwardly. I could see the difference in photos of me. In my head, my self-image was still that of my old slim self from years back, and every time I'd see a picture of myself I'd get sad. The rest of my life had gotten so much better.
Over the last year or so, I've tried to get back to CICO with no success. I was really down on myself. I had no idea what I was going to do. After a long weekend in Vermont in August, I stepped on the scale to see 191 - by far my heaviest. That was the point I realized something needed to change, and change fast. What I had failed to understand was that I'm not the same person I was when I first did CICO nine years ago at age 15, nor am I the same person who was able to do it five years ago at age 20.
Over the years, I met amazing people, learned new things, developed new hobbies, and perhaps most consequentially, cultivated a love for good food. When I was in my teens and early 20s, food was not that important to me. I hardly cared about the quality of what I was eating. It was very very easy for me to cut calories and eat different things to keep calorie counts down because it didn't feel like I was depriving myself. I had no issue living on granola bars during the school day, rolled up cold cuts after school, and small portions at night. But now? After years of indulgence and becoming what can regrettably be referred to as a "foodie," straight CICO became nearly impossible. I could often do one or two-week sprints where I'd lose 7 or 8 pounds but inevitably crack due to the feeling of deprivation. Food became less of a necessity for life and more of an activity to be enjoyed, like reading or listening to music. But just because it's happy weight doesn't mean I want to look like this.
I began looking into fasting techniques. Normal 16:8 fasting wasn't effective since that was often my eating schedule anyway. I only moved out of my parents' house six months ago, and my family definitely likes to overeat and prepare heavy foods for dinner (lots of carbs and cheese). Finally I learned about the 5:2 fasting "diet" through, of all people, Jimmy Kimmel. Five days of normal eating (not five days of overeating, just regular non-diet eating) and two non-consecutive days of fasting. It sounded like something I could definitely handle, so I dove headfirst into it.
After a little less than one month on 5:2, I'm down ten pounds! When I eat breakfast on the morning after a fast, it's usually a modestly-sized egg-based dish that, in spite of being small in size, fills me up well into the late afternoon. Now that I cook my own meals, I can control exactly what goes into them, but also have the flexibility of knowing that I don't need to stick to such a low calorie total for the day. It means that when someone brings munchkins to the office that I can have one or two without feeling like I've ruined my day. It means if I make plans for a night, want a drink at the end of a work week, or even go out to lunch on a workday, that my entire week wasn't for nought. It means that if something happens and I absolutely need to eat on a fast day that I can just fast the next day and not lose ground. Yeah, the fast days can suck and you'll be hungry, but I can at least moderately suppress it by drinking plenty of water throughout the day and making a big cup of coffee after work. It feels like something truly sustainable for me. Something I can stick to for a long time! For five days out of the week, I'm not on a diet.
So far the pictures don't reflect the weight loss, but my pants and belt definitely feel a bit more comfortable these days. Progress is being made and I don't feel close to cracking. To me, that's a win!
Hey everyone,
I recently decided to change my lifestyle and that means also losing 60kg. When I started I was at 155, today (three weeks later) I am at 144.5. I’m losing weight by: - spending 3 to 4 days at the gym per week (weight lifting exclusively, I don’t want to do cardio and burn off both fat and muscle) - alternate day fasting - cuttin out sugar as much as possible (also diet soda)
The trouble I’m in is that I sense that my body odor is getting really bad but almost only when I’m fasting. For example, today I went to the gym at 8 AM, trained until 8:40 then took a shower and went to work. Three hours after getting out of that shower I can already smell my armpits and neck area. What’s weird is that I did this weight loss exercise before (7 years ago) and I didn’t have this issue at all even though I went through a similar routine.
Has anyone ever experienced this odor problem before? If yes, is there anything you’ve done to prevent it from happening?
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.
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.
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.
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.
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.
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.
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.
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.
Now you’re ready to do this. Here are more details, that may help you refine your plan.
