Monday, October 28, 2019

It's OK to ask for professional help

I'm 55F, 5'7", SW 279, CW263. About two months ago, I had an epiphany. For me, food is an addiction. I get sooooo hungry when eating properly that my food choice sense is overpowered by the need to feed - literally - my addiction. Other addicts get medical help to counteract the urges that go along with their addiction, why not food addicts? Why are we supposed to do this all on our own and then are criticized when we fail?

So I searched out medical weight loss clinics in my area - those affiliated with hospitals. Most were weight loss surgery clinics, of course, and the few that aren't are overwhelmed with the number of clients trying to get in. I finally got into a non-surgical weight loss clinic and recently had my first appointment. I was told to:

- limit my carbs to 100g per day and eat at least 80g of protein (max 30 per meal). Baby steps. I've independently decided to also limit my calories to 1,000 per day, but she said don't worry about calories right now.

- I was given a prescription for an appetite suppressant. This has been a game changer. I can now think logically about what I'm eating rather than reach for the first thing available. Of course, you can only take them if you don't have heart issues. I'm lucky I don't.

- drink at least 64 oz of water per day. This is my nemesis - I don't drink enough.

- I was given homework to search out local pools because I said the only kind of exercise I liked was swimming. She said increasing my activity level would be more important the closer I get to my GW, because the more overweight you are, the more your body has to work just to move the extra mass around. Exercise will not help you lose weight, but it will help you from gaining it back.

That's it. That's what I got out of my first appointment. I will go about once per month and hopefully I will have more nuggets of knowledge to impart.

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The best way to stay motivated...

After struggling with keeping diets for about a decade (I've done keto 3 times for a month each time, done intermittent fasting at least five times for a couple of months each time, tried weight watchers, tried counting calories countless times, tried the Paleo diet, tried shakes, etc.), I have finally found the best secret to a sustainable diet that nobody in my circles ever really talks about and I wanted to share it with you all.

Cheat meals (not cheat days). One cheat meal per week. As much as you want of anything you want.

About 4 months ago I finally admitted that I'm gaining weight, so I started intermittent fasting. A month ago I started strictly counting calories as well. And 2 weeks ago I stopped intermittent fasting, and started counting macros & working out. I'm on this steep uphill curve and I look forward to making the choices! I'm not suffering like I used to during diets. Having one cheat meal per week wasn't enough to ruin my diet (whereas cheat days always do). I still track everything I eat during a cheat meal (so that my weight loss forecast remains accurate). But I've gotta tell you... Sustainable dieting is the name of the game for long term health. And for the first time ever, I've been able to CHOOSE the health habits I set and stick with them with serious intensity in ways I haven't been able to do in the past decade of trying. And it's all because of cheat meals.

tldr; give yourself one cheat meal per week and track everything you eat. It's enough to look forward to but not enough to wreck your diet.

FYI - I'm down from 220 to 214 across the course of 4 months; slow weight loss, but it's so sustainable.

FYI part 2: I intentionally have been making these changes months or weeks apart so that I don't get overwhelmed and stressed out, and lose my motivation. That's also been very helpful.

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14 Pie Recipes That Are Easy as Pie

If you’re a pie lover, then you might be feeling like there’s no place for your favorite food within your healthy eating regimen. After all, how can you possibly stay on track to achieving your goal weight while also eating pie recipes?

Fortunately, that’s exactly what you can do. At Nutrisystem, we’re all about finding ways that people can still enjoy dishes that they love without completely derailing their plans to eat healthy. That’s why we’ve rounded up these 14 simple-to-make pie (or pie-inspired) recipes that show just how easy it is to eat healthy while still enjoying great food.

Enjoy making these 14 pie recipes that are easy as pie:

1. Mini Pumpkin Cream Cheese Pies >

pumpkin pie

Calories per Serving: 83

On Nutrisystem, Count As: 1 SmartCarb

There’s no doubt that pumpkin pie is a seasonal favorite that many look forward to. But it also packs in quite a lot of fat and calories, which could prevent you from enjoying it as much as you want to. Fortunately, there’s a guilt-free version that will still completely satisfy your craving. While pie crust is notorious for being loaded with butter, this easy homemade version is made from rolled oats, medjool dates and almond milk. Since pumpkin is rich in vitamins, these mini pies are delicious while also being quite the nutrition powerhouse.

2. Crustless Cranberry Pie >

pie recipes

Calories per Serving: 124

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

During the holiday season, there is much attention paid to the cranberry—and for good reason. Cranberries unique tart flavor makes for great pies and other baked goods. Unfortunately, most of these choices are also packed with calories and sugar—but not our version! Our cranberry pie uses a whole wheat crust plus healthful ingredients like almonds, applesauce and Greek yogurt.

3. 4-Step Skinny Chocolate Cream Pie >

pie recipes

Calories per Serving: 228

On Nutrisystem, Count As: 2 Extras

If chocolate is your go-to dessert, you’re going to love this simple-to-make pie that uses healthy ingredients. Made with raw walnuts, medjool dates and tofu, this rich and chocolatey pie would fool any chocolate lover into thinking they’re indulging. In reality, this pie is quite healthy with minimal sugar. If you’re unable to enjoy dairy, you can rest assured that your slice of pie fits your dietary needs.

4. Maple Chocolate Pecan Pies >

maple pecan

Calories per Serving: 90

On Nutrisystem, Count As: 3 Extras

If pecan pie is a temptation, you’ll want to try this healthier version that won’t set you off track. Traditional pecan pie recipes are made with a good amount of corn syrup, brown sugar and buttery, fat-packed crust. Our version uses healthier ingredients for its sweet flavor, such as maple syrup, stevia, cinnamon and vanilla.

5. Sweet Potato Pecan “Pie” >

pie recipes

Calories per Serving: 176

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

This recipe is an interesting twist on pecan pie that uses a baked sweet potato as its base. It is then packed with sweet ingredients like cinnamon, coconut oil, maple syrup, stevia and of course, topped with pecans. You get the fiber and major boost of vitamins and minerals from the sweet potato, while still enjoying the flavors of your favorite pecan pie recipes.

6. Apple Pie Yogurt Parfait >

apple parfait

Calories per Serving: 186

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

If apple pie recipes are your favorite, then you’re going to love this healthy twist that takes the flavors of pie and mixes them into a healthful parfait. Apple, cinnamon, nutmeg, calorie-free sweetener and vanilla are blended and layered with protein-rich Greek yogurt for a dessert that can be enjoyed on-the-go.

7. Raspberry Chocolate Mousse Pie >

pie recipes

Calories per Serving: 157

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

There is something so decadent about a mousse-based dessert. Unfortunately, despite its fluffiness, mousse isn’t typically light fare. It’s usually made from heavy cream and sugar. Our version’s secret ingredient is tofu—giving you that creamy and fluffy texture without compromising the flavor. This dessert is still quite rich in chocolatey taste and is deliciously topped with fresh raspberries for some added flavor and fiber.

8. Crustless Pumpkin Pie >

pumpkin pie

On Nutrisystem, Count As: 1 SmartCarb

Another easy-to-make and delicious-to-enjoy pie that uses pumpkin—a seasonal favorite! Right off the bat, this pie is made healthier with no crust. All of the ingredients are simply mixed together and baked in a pie pan. You can top it with some whipped cream and a sprinkle of pumpkin pie spice before digging in.

9. Instant Pot Mixed Berry Crumble >

pie recipes

Calories per Serving: 136

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

If you’ve got an Instant Pot, then you’re going to want to whip up this healthy berry crumble that can be ready to go in just 10 minutes. It will fool you into thinking you’re indulging on a decadent berry pie. In reality, everything about this dessert is guilt-free. It even packs in plenty of antioxidants with all of its berry-goodness. At just 136 calories per serving, it’s a dessert that you can truly feel good about.

10. Heart-Shaped Raspberry Pies >

pie recipes

Calories per Serving: 164

On Nutrisystem, Count As: 1 SmartCarb and 3 Extras

These heart-shaped raspberry pies look as good as they taste. Surprisingly, they’re very simple to make. The whole wheat crust is filled with a simple raspberry filling made from fresh raspberries, corn starch and lemon juice. They’re made with love yet still low in calories.

11. Pumpkin Pie Protein Smoothie >

pumpkin smoothie

On Nutrisystem, Count As: 1 PowerFuel, 1 Extra and ½ SmartCarb

Looking for a totally unique way to fit more pumpkin into your life? This Pumpkin Pie Protein Smoothie tastes just like your favorite pie—with zero of the guilt. It uses healthful ingredients like Greek yogurt, pumpkin puree and milk to whip up a decadent drink that fits into your Nutrisystem plan. Enjoy your pie while you’re running out the door!

12. Key Lime Pie Energy Balls >

energy balls

Calories per Serving: 244

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

Energy balls are a great snack to enjoy when you’re looking for a little bit of fuel. These energy balls are unique in the fact that they taste just like Key Lime Pie, thanks to the use of some key lime juice and zest. Of course, they also include protein-packed ingredients like cashews, almonds and dates.

13. Chicken Pot Pie >

pie recipes

Calories per Serving: 267

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels and ½ Vegetable

If the pie that you’re craving is actually a dinner pie, then you’ll want to try this healthy version of Chicken Pot Pie—everyone’s favorite comfort food. This recipe contains a healthy dose of veggies with a delicious biscuit topping to give you the delicious taste that you love. It’s likely to become a permanent staple in your weekly dinner rotation.

14. Skinny Shepherd’s Pie >

pie recipes

On Nutrisystem, Count As: 1 Nutrisystem Dinner and 1 Vegetable

Everyone knows that Shepherd’s Pie is the superstar when it comes to comfort meals. With buttery mashed potatoes, it’s not usually a diet-friendly dish. Our take, however, uses Nutrisystem’s Roasted Turkey Medallions to keep it light. This is a much healthier version that will fill you up and leave you feeling satisfied the way that only comfort food can.

The post 14 Pie Recipes That Are Easy as Pie appeared first on The Leaf.



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Changed my lifestyle one step at a time, now I'm a happier person (and 65 lbs lighter)

Long time lurker, first time poster and all that. I finally decided to make an account and share my story.

I used to be normal weight while still being able to eat whatever I wanted (crisps, chocolate, cookies, you name it). About fifteen years ago, after a difficult period in my life (money was tight, lots of work and just not feeling good about myself) I changed to a desk job with better pay and slowly gained weight until my BMI went over 30. Of course I realized I was getting fatter, but really, I didn't care that much, lots of people are fatter than I am right? Food quickly became an important stable factor in my life; I deserved to eat and snack whatever I wanted especially after a few difficult years.

About five, six years ago I decided that I really needed to change something, I saw pictures of myself and didn't like how I looked, my family made remarks about it and I wasn't up to any physical activity. I remember the first time I undertook some activity with the kids, we went swimming and after that a 2-mile (easy) walk. The next day literally every muscle in my body hurt, which is when I realized I had to become more active and I had to do it now.

I joined a gym and started with 2 hours a week of exercise. After a few months I got the hang of that and ramped it up to 3 hours. Slowly I began to regain my physical condition. Great! However I didn't really change much in my eating patterns so while I definitely shaped up and lost a small bit of weight, I still remained too fat and hanging around a BMI of 30. I felt better than before, but I'm also not stupid; a BMI of 30 is not okay.

About a year and a half ago I finally decided to be honest with myself. If I wanted to get to a healthy weight (and thus to a healthier life and a future with less chance of weight-related illness) I had to stop telling myself all was well. I knew by that time what a healthy/necessary caloric intake was for me (thanks r/loseit and MFP!), it just didn't mesh with what I WANTED to eat. I learned two important lessons:

1) What I needed to eat and what my stomach expected to eat are two completely different things. So from now on my brain is deciding and not my stomach (in other words, if my stomach tells me "I want crisps" I tell it "no you don't").

2) I am the only person responsible for what I feed my body; not my genetics, not family, not medication, not my stomach, not ads for yummy unhealthy food and so on. I refuse to treat my body as a trashcan even if at a particular moment I feel like I NEED to eat; I am stronger than that and I did already eat the required amount of calories and nutrients for the day. If my stomach is empty it dang well can get a bottle of water.

At this point I was physically an active person and hoo boy did cutting out the snacks make a difference. I lost most of the 65 lbs in the past 18 months. I felt good before, but now, with a BMI of 23 I feel A LOT better, both physically and mentally; not only do I have less blubber to carry around, I also know that I fought and won this battle; not the battle with fat, the battle with myself and my unhealthy habits. I had to learn to value myself as a human being. I still eat snacks, I just make sure not to buy too many and have them as a reward (for example after an extra walk).

A miracle diet doesn't exist, a lot of people have asked me what diet I followed (and it's surprising how many people commented positively on my weight loss); my answer always is: less snacking, more exercise. The true miracle is learning how to be honest to yourself.

Over the years a lot of stories and experiences I came across in this sub have helped me and likewise I hope that maybe my story will help someone else as well. :)

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No Tricks! Just 13 Healthy Halloween Treats

Want to enjoy the festivities without falling off track this Halloween? We’ve got you covered with these adorable Halloween themed treats.
They’re cute, delicious and completely guilt-free. So you won’t scare of the progress you’ve made on your weight loss plan. Bonus: If you’ve got kiddies or grandkiddies, they will love making these fun festive treats with you!

1. SPIDER FRENCH ONION DIP >

french onion dip

This Spider French Onion Dip is the perfect dish to bring to your next gathering, whether it’s a healthy Halloween celebration or a child’s birthday party!

2. BANANA GHOSTS >

banana ghosts

Get your healthy Halloween off to a ghoulishly good start with these adorable and festive banana ghosts.

3. APPLE PEANUT BUTTER MONSTER MOUTHS >

These Apple Peanut Butter Monster Mouths are simple to assemble and even easier to devour!

4. FRANKENSTEIN KIWI >

kiwi

This Frankenstein kiwi treat is the perfect healthy addition to your Halloween festivities.

5. SPOOKTACULAR ORANGE PUMPKINS >

orange pumpkins

These orange pumpkins are perfect for your next healthy Halloween celebration.

6. CREEPY CARROT FINGERS WITH HUMMUS >

carrot fingers

These Carrot Fingers with Hummus are a perfect healthy Halloween recipe.

7. BEWITCHED CHEESE BROOMSTICKS >

cheese broomsticks

These Bewitched Cheese Broomsticks are a perfect Halloween recipe. They’re on theme and on plan!

8. CANDY CORN PARFAIT >

parfait

This Candy Corn Parfait is the perfect healthy treat for your Halloween celebrations.

9. POPCORN HANDS >

These Popcorn Hands are a creepy (and delicious!) way to celebrate Halloween slim-down style.

10. SPIDER DEVILED EGGS >

These Spider Deviled Eggs are creepy to look at but delicious to eat!

11. TURKEY & HUMMUS MUMMIES >

turkey mummies

These Turkey and Hummus Mummies are so easy to make, you can get the kiddies in on the action! They’re a simple and tasty treat anyone can create.

12. FRUIT-FILLED ORANGE JACK-O-LANTERNS >

fruit cup

These Jack-O-Lantern Fruit Cups are the perfect addition to your healthy Halloween celebration. Just scoop out the orange, draw on faces (or carve them if you’re feeling adventurous!), then fill them with green grapes… or any of your favorite fruits!

13. LOADED PEPPER PUMPKINS >

stuffed pepper

Who says Halloween is only about sweet treats? Follow any of your favorite stuffed pepper recipes for this tasty dish (we like this one!). Just scoop out the insides of your pepper, carve a fun face, and stuff it with anything you choose!

The post No Tricks! Just 13 Healthy Halloween Treats appeared first on The Leaf.



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SV: Breaking my ankle made me eat in moderation

First week of September, I broke my ankle while boulder climbing. I don't really know my starting weight, but it must be around 140 kg (308 lbs).

I had to stay with my parents, and for the first six weeks I was unable to reach the kitchen in my father's house. He also gave me moderately small portions for dinner and I decided myself to eat less for lunch and breakfast. Also, I limited my snacks to 2 apples a day.

Yesterday evening I stepped on the scale and despite being in a wheelchair for over 7 weeks, I LOST around 7 kg, or 15 lbs. I'm not really sure how much it was, because it was at the end of the day (I normally weigh myself in the morning after going to the toilet but before breakfast) and I'm still in a cast.

I'm also less hungry, full earlier, and staying on this "eating whatever I want in moderation" spree.

Oh, and it's possible that part of my weight loss is in muscle loss in my broken leg, but please don't emphasize that, I'm just very happy that I found a healthy eating routine and it works. I also have a walking cast now and walk as much as possible (which is, to be fair, not a lot).

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My doctor has told me I need to lose more than 1/3 of my total body weight to just scrape into a healthy weight range. How do I even begin?

Like many posts here I've been big my entire adult life.

I was a sporty athletic kid, well into my teens and even into my 20s. And then I got a chaotic job, long hours, the usual thing.

I'm now about to turn 27 years old and in the worst shape of my life. At 189cm tall and fluctuating between 130 and 140kg for the last 3 years.

I don't drink soft drink at all (I do drink sparkling water but it's just plain carbonated water) and I usually average about 2 litres a day. I consistently walk between 8 and 12,000 steps a day. But aside from that I have no excersize in my routine. The few times I've done meal tracking I've averaged between 10,000 and 12,000 KJ a day, which according to my research should have me losing weight not gaining.. perhaps I'm just garbage at tracking my food?? How do I develop this skill?

I'm not sure how to begin changing my life but I know I need too. I've scoured the internet but every result for "lose weight" or "get fit" or "healthy eating" seems to result in companies trying to get my money and not actual advice that is helpful.

I know somehow that there is a way to excersize and eat well.. but what is it?

TLDR: to get to a BMI in the healthy range I need to be 88.9kg, a weight loss goal of 48.6kg a weight I don't even believe I CAN lose (is there really 50 extra of fat on me!?) Please, any advice will help me, I'm at a total loss of where to begin.

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