Weight Loss Tips

Wednesday, October 16, 2019

SV: 11KG down in 45 days

Hi guys! I started my weight loss journey at 121 kg in September and it is now down to 110kg over last 45 odd days. I have struggled with my weight my entire life and had quite the yoyo relationship with my weight and experienced some of the psychological games being fat can play with you. I have lost almost 40kg previously, however, to my shame 6 years later I've regained nearly all of it back :( I am once again embarked on my journey to lose weight and this time I will not fail!

To remind my weight was 121KG at height of 6'1 and age 32 as at start of September. My goal is 85kg. My protocols are as follows:

First 40 days - Intermittent Fasting 2PM-10PM eating hours (2 meals a day, average meal was 1/2 cup white boiled rice, 300g chicken, beef, etc and mixed veggies carrots, spinach, cucumbers ). Around 2500-2800 cals per day
Currently Ketogenic diet and Intermittent Fasting 2PM-10PM eating hours (average meal, less protein, more cheese, ghee, oils, etc a bit less protein but still around 400 grams a day.) 2500-2800 cals a day. carbs below 20grams a day with them coming from stuff like spinach, cauliflower, lettuce, cucumbers, onions, etc. Usually by way of salad with lovely cheese cream and then some chicken or beef. Get creative with Keto, I've made cauliflower bun burgers dripping in cheese which were awesome :)
No snacking. Only black tea at office with stevia sweetner. Snacking is a bad for me. Friday is my day, our office has one meal a week we all eat together which is on Friday so I used that as my cheat day. I will eat carbs but I try not to overboard. But even if i do, I utilize to really push myself in the next few workouts and it balances out.
I am doing a starting strength weight lifting protocol. I have history of lifting but just started a week or two ago with the empty barbell because of long layoff from lifting. Its 3x5 Squat, 3x5 OHP/Bench, 1x5 Deadlift 3xweek.
I play table tennis 3-4 times a week for an hour. Tennis once a week, my gym sessions 3x a week and occasionally will do sprints.

I am losing weight, feeling full and feeling happy and confident! Thought id share. I'm really happy about this and made an audio journal detailing my current efforts and my previous issues with weight loss, however, I understand that we cannot share it here under the self promotion rules. If you are interesting in listening to it, PM me and I will forward you the link. :)

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Is this possible?

I was recently (3 months ago) prescribed medication for my ADHD (dexamphetamine) and one of the side effects for the medication is a loss of appetite. This was not good for me as I have always struggled with body image issues and had a slight obsession with my weight and appearance so I saw it as a gateway to losing weight. Over the first couple of weeks- a month I began to eat very small amounts of food each day which lead me to lose 10kg in the blink of an eye. Fast forward a couple of months and I still only eat one meal a day for dinner, this usually consists of around 500 calories of food. For example last night I had a chicken thigh, maybe two and a leafy salad, tonight I had a lamb wrap with some lettuce and Hommus. I don’t have anything else during the day, not a bite of an apple or a cracker, the only other calorie source I have is an occasional coffee with a dash of milk and this has been the same every day for the last 3 months (I have occasionally taken a couple of days off taking my medication and eaten normally though). My question is how is this possible, I have been reading through other reddit posts as well as other articles and everything I have read tells me that I should have lost all my hair and nails along with other body issues. I am a 18 year old male, am just over 6ft tall, have a large frame, broad shoulders etc and regularly exercise and go to the gym. I now weight 73kg and if you looked at me would think I ate the same as everyone else. All weight loss from my lack of eating has stopped and it has been that way for a while now. I struggle with eating more food as I worry about gaining fat, the few times I have attempted to eat more or eaten more for whatever reason I have noticed an immediate increase in my weight and difference in tone etc. Is it really possible that my body’s metabolism has dropped so low that it functions on such a tiny amount of food and if anyone could give me any insight on how I can increase my metabolism without putting on a large amount of weight it would be much appreciated. None of what I have said has been exaggerated or is untrue and thank anyone who can help me in my tricky situation.

Edit. Not sure if this belongs here but was the most appropriate sub reddit I could find.

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11 Fall Casseroles Your Taste Buds & Family Will Fall For

The first nip of chill in the air makes home cooks turn their thoughts from cold, light fare to something more filling, comforting and substantial. The problem is, fall casseroles are rarely the epitome of diet-friendly food, particularly when they’re held together by gooey cheese. We’re changing that with these 11 delicious one-pan meals that fit into your Nutrisystem program. Some of them are even held together by gooey cheese (low fat, of course) with the help of other nutritious ingredients. Despite their healthy label, they’re so good that even your family will love them.

6 Reasons Fall is the Best Time for Weight Loss

Here are 11 fall-inspired casseroles that your taste buds (and family) will fall for:

1. Chicken Chili Cornbread >

Calories per Serving: 306

On Nutrisystem, Count As: 2 PowerFuels, 1 SmartCarb, 1/2 Vegetable and 2 Extras

You have your game day chili recipe right here. Double it for a crowd. No one’s going to know this is part of your diet plan. Chock full of veggies, such as onion, red and green bell peppers, diced tomatoes, chilies, tomato sauce and corn, it can be spiced for all tastes with chili powder, cumin, cayenne pepper and smoked paprika. Maple syrup sweetens the cornbread just enough to make it the perfect foil for this spicy dish. At 306 calories per serving (the recipe makes eight), you’ll feel satisfied even if your team loses.

2. Italian Chicken Casserole >

Calories per Serving: 202

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and 1 Vegetable

This is a delicious, slimmed-down version of the Italian favorite, Chicken Cacciatore. Nutrient and fiber-packed quinoa and cauliflower are included to make it extra filling. Boneless, skinless chicken breast is cut into chunks and incorporated into a rich sauce of tomatoes, onions, low-sodium chicken broth, garlic, oregano and basil. A sprinkle of part-skim mozzarella is added in the last 15 minutes of baking. The recipe makes six servings, so it’s great for a family dinner or as a cook-ahead dish you can freeze for later.

3. Autumn Chicken and Farro Casserole >

Calories per Serving: 244

On Nutrisystem, Count As: 2 PowerFuels, 1 SmartCarb, 1 Vegetable and 1 Extra

If you’ve never had farro, you’re in for a treat. This ancient grain is shaped like rice and cooks like it too. It has a nutty flavor, a bit more chew than rice and a quarter cup contain three grams of filling fiber. This recipe combines farro with chicken breast, sweet yellow onion, cubed butternut squash, Brussels sprouts, unsweetened dried cherries and chopped pecans for extra crunch. It makes eight servings, so you can save the extra for one of your on-the-go nights.

Printable Recipe Book: 12 Pumpkin Recipes to Make Autumn Taste Awesome

4. Healthy Corn Pudding Casserole >

Calories per Serving: 121

On Nutrisystem, Count As: 1 SmartCarb

This recipe is a triple threat: You can eat it for breakfast, lunch or dinner! It’s also easy to make. Whisk together cornmeal, milk, egg whites, ricotta cheese, corn and chives. Throw it in the oven and next thing you know, you’re sitting down to enjoy this hearty fall casserole. Just add a veggie side like green beans or broccoli. Unlike the corn pudding of your childhood, this one isn’t a calorie bomb.

5. Italian Vegetable Quinoa Bake >

Calories per Serving: 193

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Our next dish is perfect for “meatless Monday” and for those who need their fall casseroles gluten-free. This easy bake combines roasted cauliflower and zucchini with quinoa, tomato sauce, fat-free cottage cheese, dried oregano and thin-sliced fresh basil leaves for a rich, Italian taste. The recipe makes 8 servings so your family may be able to have a meatless Tuesday too!

6. Green Bean Casserole >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable

A Thanksgiving staple gets a makeover in our healthy recipe. We substituted canned creamed soup for low fat yogurt, bread crumbs for crushed whole wheat crackers and high-fat, fried onions for fresh, oven-baked onion rings. In fact, this version is so delicious you can serve it at Thanksgiving for the entire family (or keep it for yourself for a special lunch).

6 Fall Fudge Recipes You’ll Melt Over

7. Twice Baked Cauliflower >

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

Cauliflower replaces potatoes in this cheesy casserole that’s perfect for cool, fall nights. You’ll be surprised how much cooked cauliflower tossed into the food processor with nonfat Greek yogurt, Parmesan cheese and parsley looks and tastes like mashed potatoes. Add some scallions and cheddar cheese, then bake your mashed cauliflower for 15 minutes, with a few minutes under the broiler to make the top nice and crispy.

8. Baked Chili Casserole >

On Nutrisystem, Count As: 1 Nutrisystem Lunch, 1 SmartCarb and 1 Extra

You won’t be dicing and chopping to prep for this quickie meal. It all starts with one container of Nutrisystem’s Vegetarian Chili. Simply prepare some polenta, place the prepared chili into a ramekin and spoon the polenta on top. Sprinkle with fat-free cheddar and bake until it’s bubbling, switching to the broiler setting for two to three minutes until the cheese is melted and the polenta is golden brown.

9. Meat and Potato Casserole >

Calories per Serving: 179

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

This casserole is so hearty, even the name sounds filling. However, rest assured that it doesn’t come with the same fat and calories as your usual meat and potatoes meal. To slim down, this casserole uses lean ground turkey instead of beef. Egg whites and whole wheat flour cut the fat and add the fiber. Add this one to your families list of favorite fall casseroles!

5 Sneaky Fall Weight Loss Traps & How to Beat Them

10. Grilled Cheese and Tomato Soup Bake >

Calories per Serving: 244

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

Our recipe developers managed to spin everybody’s favorite school lunch into a hearty and satisfying casserole that your whole family will love. It’s slimmed down by the addition of reduced-fat cheddar and multi-grain sourdough bread. Tomato paste, almond milk, garlic and basil replace tomato soup and is poured over the cheese sandwiches in a casserole dish. Even your kids will be asking for seconds of this healthy dish!

11. Vegetable Lasagna Bake >

Calories per Serving: 231

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

You don’t have to live without lasagna, even when you’re dieting. Add this light version of the Italian favorite to your weekly menu. One serving is only 231 calories because you’re using low fat cottage or ricotta cheese and low fat mozzarella. Spinach, butternut squash and sliced tomato add fiber and a slew of nutrients so that you can enjoy your lasagna guilt-free. Fall casseroles never looked (and tasted) so good!

It’s Soup Season! 5 Simple Soups for Your Fall Menu

The post 11 Fall Casseroles Your Taste Buds & Family Will Fall For appeared first on The Leaf.

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6 Healthy Root Vegetables You Have to Try This Fall

Root vegetables are the edible parts of plants that grow underground, but these super-nutritious, health foods are finding their way into the spotlight and onto the plates of healthy eaters. Carrots are the most familiar root vegetable—we eat the long, orange bottoms, not the leafy tops. These six other roots are, like carrots, rich in flavor and nutrients, and they’re ideal for slow-cooking in diet dishes that warm you up on cool fall days. Here’s why each is a healthful addition to your diet plan and a few ideas for enjoying them:

1. BEETS

Most of us recognize the dark red roots, though you can also find varieties that are striped with white inside and some that have golden yellow skin and flesh. All are naturally sweet—beets are a raw ingredient in table sugar—yet they’re low to medium on the Glycemic Index, so you can enjoy them even when you’re trying to lose weight.
Nutrisystem category: Vegetable
Nutrition facts: A cup of raw beets has 58 calories, 3.8 grams of fiber, 13 grams of complex carbohydrates, 22 milligrams of calcium and 442 milligrams of potassium.
Try: Beet salad with arugula and goat cheese blends the sweetness of the roots with peppery greens and the creamy texture of the cheese. When you roast beets, the sugars are caramelized, giving them an even deeper, richer flavor.

2. PARSNIPS

They look like large, white carrots and they have a similar mildly sweet flavor and crunchy texture. When cooked, parsnips become very tender and even sweeter.
Nutrisystem category: SmartCarb
Nutrition facts: A half-cup of raw parsnips has just 50 calories, yet gives you 3.3 grams of fiber, 250 milligrams of potassium, and more than 10 percent of your RDA of vitamin C, folate and manganese.
Try: Steamed and pureed parsnips make a hearty foundation for low-fat, creamy soups. Slice raw parsnips into “sticks” and bake them in the oven with a little oil, salt and pepper to make crispy “fries.”

3. TURNIPS

A roundish bulb shaped a bit like a large radish, turnips often have purplish tops and white bottoms but some varieties are all white. The insides of both are a creamy white color. They taste lightly spicy. When shopping, look for smaller turnips, which are more tender than larger ones.
Nutrisystem category: Vegetable
Nutrition facts: In a cup of raw turnips, you get 36 calories, 2.3 grams of fiber, 27 milligrams of vitamin C, and no fat or cholesterol.
Try: Instead of ordinary mashed potatoes, try boiled and mashed turnips with apples, a sweet and spicy weight loss combination that just might become a new family favorite. And don’t toss the green tops in the garbage—they’re also loaded with nutrients and they taste delicious raw or sauteed.

4. RUTABAGAS

Sometimes called swedes or wax turnips, rutabagas are a hybrid created from turnips and cabbage. Rutabagas are mildly spicy but become more sweet-tasting when cooked. They look a bit knobby on the outside, but they have smooth, starchy texture inside.
Nutrisystem category: Vegetable
Nutrition facts: In a cup of raw rutabaga, you get 52 calories, 3.2 grams of fiber, 60 milligrams of calcium, 35 milligrams of vitamin C, and 427 milligrams of potassium.
Try: With their sturdy texture, rutabagas make a solid base for a vegetable tart made with layers of potatoes, carrots and garlic. For a hearty and healthy side dish, toss chunks of rutabaga with mustard and dill, then roast them to tenderness.

5. KOHLRABI

The bulbous exterior of kohlrabi may be light green or deep purple, but all are white inside. Like its close relative broccoli, kohlrabi has a mild peppery flavor.
Nutrisystem category: Vegetable
Nutrition facts: A cup of raw kohlrabi has 36 calories, 5 grams of fiber, and 83 milligrams of vitamin C, 472 milligrams of potassium, and a substantial amount of vitamin A.
Try: You can eat kohlrabi raw, sliced into salads or grated into your favorite slaw. Add cubes of kohlrabi to vegetable soups, where they become tender after slow cooking. Shredded kohlrabi mixed with egg and a little flour make tasty fritters your family will love.

6. CELERIAC

Also called celery root or knob celery, celeriac is a variety of celery grown for its edible roots. While celeriac won’t win the vegetable beauty pageant, its scent is fresh and sweet, and when cooked its aroma has a savory smell that may remind you of Thanksgiving dinner in the oven. The taste is mild, with gentle herbal notes that make it an ideal companion to stronger flavors.
Nutrisystem category: Vegetable
Nutrition facts: In a cup of raw celeriac, you get 66 calories, 2.8 grams of fiber, 67 milligrams of calcium, 12.5 milligrams of vitamin C and 468 milligrams of potassium.
Try: Celeriac’s smooth texture (after peeling the rough skin) lends itself to purees that can be used to add flavor and nutrients to soups and stews. Roast it with pears to make a sweet side dish for broiled fish or turkey breast.

Did you snap a picture of your root vegetable dish? We want to see! Share your weight loss inspired recipe creations.

The post 6 Healthy Root Vegetables You Have to Try This Fall appeared first on The Leaf.

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I'm not losing any weight and it doesn't seem like that should actually be possible, concerned this might be medical

Hi r/loseit, I'm a 26m at about 260lbs who as of that last 2 weeks has been trying to lose weight.

I've had experience losing weight in the past, I used to play rugby and lacrosse and always had to drop weight between rugby and lacrosse, then gain it back when going back to rugby. Because of this, I'm very familiar with nutrition and calorie counting, and understand how easily calories sneak up on you if you arent weighing and measuring.'

The last couple of years I stopped doing sports and stopped paying really any attention to what I was eating, and managed to get up to about 260lbs (usually I hovered around 200-220 while playing). I decided I needed to lose weight, and started a little daily schedule of habits to stick to lose the weight. I also went into it with 2 thoughts that always affected me when I'd lost weight in the past: 1. the first week I'll probably lose 5-8lbs of water weight, don't let it over excite me and 2. count and track absolutely everything.

So, I started 2 weeks ago following all of these habits to the tee ( I want to be clear, I have been meticulous, I have not cheated on any)

eat between 1000-1500 Kcal a day
sleep from 11pm-7am every day
drink 1.5L of water a day

My meals are pre planned, I make and measure all of my lunches and dinners for the week on Sunday with nothing but meats and fruits/veggies, and eat them at noon and 7 pm, meaning I always am on a 16:8 intermittent fast.

The first day I lost a pound. Cool I thought, but I know fluctuations happen, it doesnt really count for much. I missed weighing the next day, but the following day I was down another 1.4lbs. Again, probably doesnt count for much, but a good trend to be on. The next day I weighed the same, then the day after I was up .2lbs, then the next day I weighed the same, then the next day I was up .4Lbs, and that has just continued until today. 2 weeks of eating WAY below my maintenance, sleeping well, and drinking plenty of water, and I have lost NO weight at all, in fact as of today I am UP .2lbs.

Normally I know how unpredictable weight loss can be and just focus on the long term, but this seems like a literally impossibly trend and it's extremely wearing on my will to keep going. There are a few days where I've even eaten under 1000Kcals just to see SOME drop on the scale, and literally every time I still gain weight. Does anyone have any idea what is going on? Thank you for the time to read.

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[DISCUSSION] Tips for saving money during weightloss?

I started my longest streak so far of constantly losing weight since the beginning of this year. I had done it a few times before but this time I had been constant and seeing much better results. The not so fun part is that my pocket has taken a bit of a hit. Losing weight can get expensive, gym membership, eat higher quality food (lean meats, organic produce, vegan “meats” etc) supplements, sports gear, etc. I think we all can relate to some degree. What are some tips to save some money while trying to stay on a budget?

Some things I’ve found helpful are:

Mealprep – definitely the best money saver for me. I buy my proteins in big box stores (Costco, Sam’s, etc) and freeze the rest for later. Thinking about getting a cheap fridge just dedicated to mealprep.

Stop eating out, even “healthy” options – Used to hit a lot of chipotle, Panera bread, salad bars. Most of the nutrition info on these places is not as accurate and ingredients are never going to be as fresh as just bought. Home cooking is way cheaper and most of the recipes found on restaurants can be copycat and improved at home anyways.

Hunt for sales and freeze – Always keep an eye open for sales and pull the trigger on foods, especially if they can be frozen. For veggies and fruits, I try to

Thrift shopping – Gadgets and stuff that have helped me out on my weight loss journey are expensive as health and wellness is a multibillion-dollar industry. You can find those yoga mats, air fryers, slowcookers, nutribullets, and mealprep containers, are way cheaper than amazon and some times you can find unopened items if you hit these places.

Discount stores for activewear – Same thing, there’s no sense on paying 3-4 times the price of activewear that you are going to soak in sweat anyway (hopefully). Get those Nike shorts and Under Armour shirts at your local Ross / Marshall’s / TJ Maxx, etc. It goes without saying but you can also just get great quality activewear on Walmart if you aren’t too picky on the brand (which I am not)

This is what has helped me so far. What other tips you guys have?

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Cursed Weekend Adventure

Vacation: 3 day anniversary weekend in Vegas. Make reservations for dinner, eat amazing food, drink responsibly and have a good time. It is only 3 days!

The problem is 5 days leading up to vacation. “We don’t want to cook and have food to throw out before we leave or once we get home.” Which leads to “huh, there is nothing prepped or planned, I guess we will just grab something while we are out.” And “oh no! I’ve got to get kids from point a to point b and am starving, I’ll just hit the drive through.”

While at the same time, “golly gee, I’m tired and have so many errands to run to get ready for our trip. Guess I don’t have time for the gym.”

Vacation

Then get home and jump right into the next week. It is Wednesday and there still hasn’t been time for a big store run. And at this point I hear myself inching towards, “I’ll just start fresh on Monday.” So a 3 day vacation became an excuse for almost 2 weeks off course. Sigh.

I’ve learned this year that if I fail to plan, that I should definitely plan to fail (regarding all things weight loss). Does anyone else have these issues around travel? Has anyone got tips or tricks to shorten the vacation food hangover and re-jumpstart healthy habits?

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