WHAT HELPED ME WITH MY WEIGHT LOSS

Hey guys,my name is Mark. For years i’ve been struggling with my weight. Growing up I was always the top percentile for weight at my yearly checkups with my pediatrician. Any way I’m not here to talk about that now. I’m here to tell you that even if you’re struggling with weight loss you CAN and WILL do it! I lost 80 pounds and have been living my best life ever since. My college professor once told me whatever you want to do, you must surround yourself with. I took this priceless information to heart and I set out determined to loose my weight. I found health blog/website called healthy-freak.com. This was how I surrounded myself with motivation. From articles on healthy foods to make all the way to video tutorials of exercises and how to perfect them. I immersed myself into this fitness and healthy world by reading as many articles as I could. I read all about exercises, and how to properly execute them. The food recipes were delicious as well as healthy. But by just getting involved with my goals and wanting to explore and learn about how fats, proteins, and lipids are used up by my body or how cross fit has benefited some people, it not only motivates myself, but it gives me the knowledge to really be in charge of my own life. This helped me so much with my personal weight loss. I was learning while I was loosing. A great compromise. I hope this motivates some of my fellow peers to really study up and get involved with this new lifestyle. If you wanted to start following a healthy fitness lifestyle blog/website there are plenty out there. My personal favorite like I mentioned above is Healthy-Freak.com Thanks again for reading my story. I hope I motivated some of you. Keep grinding! -Mark M

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5 Healthy Halloween Swaps for Every Kind of Candy Craving

We don’t mean to frighten you, but we’re closing in on one of the most unhealthy holidays of the year. And though you may head into Halloween armed with the best intentions, if you aren’t prepared, one whiff of all those sweet treats could be all it takes to send you spiraling into a dark hole of diet destruction.

Never fear! We’ve got you covered with simple snacking swaps sure to scare off even the worst candy craving. Stock up on these slim-down staples now, and enjoy a happy and healthy Halloween!

14 Reasons to Have (A Little!) Chocolate Today

Read More

Treat: Milk Chocolate Bar
Trim-Down Trick: Chocolate Milk
We’re sweet on this swap for a few reasons: With this decadent drink, you’ll not only calm chocolate cravings, your body will get a boost from nutrients like calcium and vitamin D found in milk. Try making your own by blending one cup of nonfat milk with one tablespoon of dark chocolate syrup. Craving something cozier? Mix one tablespoon of unsweetened cocoa powder with your favorite zero-calorie natural sweetener (think Stevia or Monk Fruit) and one cup of nonfat milk for a healthier hot chocolate that won’t wreck your waistline. One cup of nonfat milk counts as one PowerFuel on Nutrisystem. One tablespoon of unsweetened cocoa powder is a Free Food on Nutrisystem; one tablespoon of dark chocolate syrup counts as about two Extras. Healthy hint: check your Nutrisystem Grocery Guide for more guidance!

Treat: Peanut Butter Cups
Trim-Down Trick: 3-Ingredient Peanut Butter Cups
This recipe for Peanut Butter Cups tastes just like the real thing, but without all the guilt. All you need is chocolate, peanut butter and some coconut oil and voila! PB cups you’ll love. Just as tasty? Chocolate PB melts. Just bring a small pot to medium heat on the stovetop, then add an ounce of dark chocolate, two tablespoons of peanut butter and two to three tablespoons of unsweetened almond milk. Stir until the chocolate and peanut butter are melted and the mixture is blended. Let cool then pour quarter-sized droplets onto a greased pan and place the pan in the freezer. Once the melts are solid enough to pick up, dive right in! This recipe makes two servings; on Nutrisystem, one serving counts as one PowerFuel and two Extras. Another diet-friendly way to enjoy everyone’s favorite flavor combo? This Chocolate Peanut Butter Smoothie!

5 Ways to Lose Belly Fat

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Treat: Gummy Bears (or any gummy candy!)
Trim-Down Trick: Dried Fruit
Noshing on dried fruit is a great way to satisfy cravings for something chewy and sweet without all the calories, fat and sugar of traditional gummy candies. Try dried apricots, apples, pineapples, figs or raisins. Just be sure to read the ingredients and skip the fruits with added sugars. You can also make your own dried berries. Just spread your favorites on a baking sheet and bake for six to eight hours at 200 degrees. Just be sure to check on your fruit every hour or so to prevent burning. On Nutrisystem, a quarter cup of most dried fruits counts as one SmartCarb.

Treat: Skittles
Trim-Down Trick: Frozen Red Grapes
We know, we know. It’s easy to be skeptical of any suggestion that involves replacing candy with fruit. But frozen grapes are the perfect combo―sweet and crunchy. Mix in some frozen blueberries and green grapes as well, and you’ll literally be tasting the rainbow! On Nutrisystem, one cup of these fruits counts as one SmartCarb.

6 Easy Ways to Lose Weight this Fall

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Treat: Peppermint Patty
Trim-Down Trick: Chocolate Mint Tea
If chocolate mint is your flavor of choice, brew a large cup of mint tea, then stir in two tablespoons of sweetened cocoa powder and two tablespoons of non-fat milk. You’ll get all the taste of your favorite treat―without any of the guilt! On Nutrisystem, this cozy combo counts as three Extras. Craving something cooler? Try this delicious Mint Chocolate Chip Protein Smoothie.

 

 

The post 5 Healthy Halloween Swaps for Every Kind of Candy Craving appeared first on The Leaf.

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Down 50 pounds in the last 3 months, because of a break-up

Starting weight: 248 lbs Current weight: 199 lbs Goal: 🤷‍♂️ to have a flat stomach and wear smaller clothes Drinker: Yes, most nights (White claws 😎) Smoker: Often, weed/nicotine at least 4x a day

Problem for me: my ex gf and I were together for years, and broke up about three months ago. I was devastated and I couldn’t keep an appetite or even think about food so I lost over 50 pounds.

However, I am in the process of getting over it and I realized that now that my appetite is back, I can eat three times as much than I could before when I was bigger. For example last night I was stoned as per usual and I thought it would be a good idea to order a dominos pie and cheesy bread so I could eat a little and have leftovers for the next day.... I vacuumed that shit down and before I knew it, both the pizza and the cheesy bread were gone and I was still hungry so I had almost an entire box or Oreos.

My point is that I want to know if this is normal with unexpected weight loss? Is there a way for me to surpress my appetite and keep my weight where it is possibly even go lower? Or since I lost it through not eating am I doomed to gain it back no matter what?

Sorry for the rant but thank you to anyone who reads this.

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Day 1? Starting your weight loss journey on Thursday, 17 October 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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What made it finally "click" for you?

I'm going to try to keep this as short as possible, but I'm really struggling here, so any advice you could give would be much appreciated.

Since 2002 I've been struggling with morbid obesity. I've lost significant amounts of weight (I'm talking in the 50kg range) seven times now, but I've always ALWAYS put it all back on, often within months of losing it. I've seen dieticians and nutritionists, have been on a number of different plans (low fat, low cal, low carb, IIFYM, intuitive eating) and have been in a number of different therapies to help as well (psychologist, life coach, hypnotherapist). I also have a personal trainer who I like, I do weight lifting, trail running and boot camp, so when I do actually exercise, I know what to do and I enjoy it. I have a huge amount of self-awareness around my condition, triggers, emotions, etc, thanks to all the therapy - basically I've been doing this a long time, and I know what works for me and what doesn't. (Although yes, obviously, there is always more to learn and discover.)

My issue is this - I just CAN'T stay at a healthy weight, or even reach my goal weight. In March I was down to 93kg and feeling really good about things, however due to over-training I screwed up my back and couldn't train for months, so what did I do? Felt sorry for myself, and binge ate and binge drank my way back up to 125kg, where I am now. 32kg up in 5 months. That's impressive, even for me. I do know that my one huge issue is the all or nothing thing - I'm either eating brilliantly, staying sober and training like a machine, or lying on the couch surrounded by takeaway boxes, empty bottles of wine and self-loathing - there is no in-between.

I'm 42 now, and I just don't know if I have the energy for this anymore. Last year I swore this was the last time I would be doing this, and I lost over 30kg, but now I've put it back on again, so it's back to the grindstone. And just thinking about all the work ahead of me is exhausting.

So (FINALLY) my question is this - when did it "click" for you - being able to lose the weight and change your habits permanently to ensure sustained weight loss and healthy living? I had 1.5 years of sobriety and healthy habits at one point, and it still didn't click - all the weight found me again. Does it ever click? Or is it always going to be this hard, every single day, fighting against your binge-eating remote-control-loving instincts? I have one more last-ditch effort left in me and then I really think I might be done. So this needs to be the last time - any and all advice welcome, please.

Sorry for this being so long, and for not giving lb weight conversions - I'm late for work so I don't have time, apologies!

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Shamed for trying to ‘lose weight’

Background about me. I am 5’2”, Female. Student. Currently 117.5 lbs (Starting weight 131 lbs). My goal is to get down to 114 lbs. I do play sports 2x a week but otherwise my exercise is very minimal. I honestly hate cardio and strength training therefore I’m more calorie focused. I eat around 1200-1300 calories a day and have multivitamins/ protein supplements. I have been on a cal deficit for about 2.5 months and have been dropping pounds which I’m ecstatic about! I always used to be very closeted and closed before I started losing weight. I hated myself, ate tons of processed foods, was extremely antisocial, ....Therefore when I started to lose and eat healthy, i started to feel much better about myself, put myself out there, dress up nicer, apply makeup, wear the clothing I could never bring myself to.. etc. My mom and dad have always been scolding me on my low confidence and self esteem. So with my goals of losing some stress weight I thought I could count on them for support. Especially since I always believed that my family would be the one to support me through thick and thin. Boy was I wrong. My mother is also trying to lose weight, she isn’t following a calorie deficit but is doing mild workouts 4x a week. She has not lost much weight yet. Conscious of my goals, she keeps trying to over feed me and has vocalized her actions. She claims I am starving when In reality I’m not, I’m simply eating foods packed with fiber as opposed to processed cup noodles all the time. I would be going along my day when she suddenly starts scolding and guilting me on how I look like a stick, how she can see my collarbones (oH hOw sHoCkInG). She randomly has these outbursts of anger towards me. My dad hates what I’m doing. He calls me a stick, weak, thin, ugly, etc... He seriously guilts me about my choices by telling him that I remind him of poverty stricken children. (It’s as if they are straying from their point of me being healthy to have bigger children to showcase their family back in Asia to show the luxury of food we have here due to their(my parents) hard work) It’s again how my parents think they know everything about nutrition. As if their forgetting that I have enough self respect to research the side effects and my diet choices before implementing them (as well as discussing with health professionals) My younger brother is anything but snide. As a high achieving athlete he believes that he knows everything about nutrition. He makes tiny snide comments about my journey, who and what I’m trying to do, etc.. he knows I’m sensitive so I purposely brings the topic up in front of my mom to instill anger in her against me again. At first I believed that all this reinforcement was because my parents cared. But there is a line between caring, and shaming. I can perceive how my brother and dad use my diet to get a reaction from me. No longer to just inform me. My mother has also crossed this line, where I feel they no longer care again and are actively trying to downplay my efforts. I don’t understand. I am trying to be the best version of myself. They always conveyed the importance of confidence and posture. When I’m finally achieving this (and have to lose a few pounds and some negativity on the way) I don’t understand why they are upset. I have time and time again explained them the science and the safety bits by bits everything, yet they still believe they have more knowledge on nutrition than my doctor. Anyways, I just wanted to get that off my chest. I was wondering if anyone here had similar experiences or close ones being nonchalant or ignorant of your weight loss/gain/change in general journeys. Thank you for reading😊

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What were some interesting things you've noticed after losing a significant amount of weight. Any advice for someone trying to lose about 45-50 pounds?

What are some things you've noticed after losing some good weight that isn't bad but just never crossed your mind or never thought you would gain from the weight loss like some added bonus?

I'm 17, male and 5'9 currently weigh at 215 and my goal weight is 165-170. I've been trying to lose weight for a while it's been at least 2 years. I started at 240, went down to 218 and thought it was good enough for a break which ended up lasting up until now. I'm just seeking some motivation, trying to hear people's stories so I could better from them, also I need some advice, tips that helped you stay on track.

I've been going to the gym lately and it would help if someone can direct me to a program that you have used specifically more to cut weight if it's for both cutting wait but maintaining, gaining muscle I'm also fine with that but whatever helps me get to my 165-170 goal the quickest is more preferable.

Also how long would do you all think it would take for me to lose 45-50 pounds. I play sports a couple times a week, go to the gym a lot of walking just trying to get a rough estimate.

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