submitted by /u/LifeIsNotPassingBi
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from loseit - Lose the Fat https://ift.tt/31VcpJr
Wednesday, October 30, 2019
Emotions and weight loss: questions for members
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What was the lowest point in your life?
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What was the lowest point as it relates to your weight and body image?
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How long have you dealt with body image and weight issues; looking back, were you really that overweight, or did your restrictive diet-entrenched lifestyle actually backfire and lead you to a viscious cycle of deprivation/over-indulgence, thus bringing about the end effect of making you even more overweight?
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What do you say to people who are at their highest weight or truly suffering with hating their current body, who need to begin losing weight (probably again) from scratch?
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Are You a Gamer? Here’s How Your Hobby Could Impact Your Weight
Good news for gamers : A recent study published in the journal Social Science and Medicine revealed that only a small correlation exists between playing video games and carrying excess weight. In fact, after conducting a meta-analysis of 20 studies collectively including nearly 40,000 people, researchers found the difference in body mass between gamers and non-gamers to be less than one percent.
Here’s where it gets especially interesting: For their analysis, the researchers only examined studies of sedentary video gamers—meaning those included in the study weren’t benefitting from the calorie burn that active games like bowling or dancing can deliver.
But before you decide to ditch your diet in favor of a day-long Mario Kart
session, know this: There are some mistakes gamers make that can cause them to pack on the pounds while they play.
5 Reasons You Can’t Fall Asleep at Night
Read More
If gaming is a hobby of yours, make sure to avoid these five mistakes that can lead to weight gain:
1. You Mindlessly Munch
Did you ever make a big bowl of popcorn to enjoy during movie night with the family only to look down 10 minutes into the movie and realize you’ve hit the bottom of the bowl? You’re not alone: Studies suggest that eating while distracted—like you are while watching television—can prompt you to eat more. Which means if you opt for a snack while playing a video game, you could end up overeating.
Stick to regular meal times and if you’re going to snack, pour a single serving into a bowl and leave the bag in the kitchen. This way, you won’t mindlessly devour an entire bag of snacks while you play.
And don’t stop patrolling portions after you power down: Multiple studies have linked distracted eating to an increase in consumption at subsequent meals—regardless of hunger.
2. You Replace Other Activities
While everyone deserves to enjoy some leisure time, it’s important to remember that there are only so many hours in the day. And when you spend a chunk of those hours in front of a TV trying to beat your best score, chances are good you’re subtracting hours from other important tasks, like exercising or prepping healthy meals and snacks for the week.
Since it can become very easy to lose track of time while you’re in the midst of a heated game, try setting a curfew for your game playing. Set an alarm to go off on your phone when it’s time to power down, and have a plan for what you’ll do when that alarm goes off.
Head outside for a nice long walk. Or sign up for a workout class with a friend later in the day. Bringing a friend in on the action will ensure you’re held accountable and won’t let the “One more game” syndrome cause you to miss the class.
3. You Skip Social Events
Don’t let your gaming hobby interfere with your social life, or you could see the number on the scale start to creep up. According to a 2014 study, loneliness and social isolation can lead to an increase in sugar intake. Another study from the same year revealed a link between loneliness and binge eating disorder.
Enjoy your gaming hobby, but don’t let it consume your social life. Being around the people you love will ensure you feel fulfilled by something other than food.
7 Sneaky Reasons You’re Not Losing Weight
Read More4. You Forget to Get Outside
Spending time outdoors can elevate your mood, increase your vitamin D levels, improve your concentration, and get you moving more. Spend too many hours in front of your screen, and you’ll miss out on all of these benefits.
Remember that alarm we suggested you set to remind you to power down? Use it as a reminder to get outside.
5. You Stick to Just One Game
Multiple studies confirm that playing active video games-those that involve physical activity like bowling or dancing, help people burn more calories. So if your go-to game is a sedentary one, make sure to mix things up here and there and try a more movement-focused game.
These days, there’s a game for every activity, from boxing to bowling. Consider hosting a game night with friends who share your hobby, and make it a BYO(A)G-bring your own active game. You’ll all benefit from the burn these games will deliver, and you’ll have fun doing it.
Ready to start your journey to weight loss? Click here >
The post Are You a Gamer? Here’s How Your Hobby Could Impact Your Weight appeared first on The Leaf.
from The Leaf https://ift.tt/34fAn3E
Seven Powerful Words for Weight Loss
Hi everyone,
6'0/M/38YO/184 lbs/143 lbs lost here.
I've been through it. It's tough. And I wanted to share with you seven words that were immeasurably helpful to me.
These words are for those of you who have made the mental commitment to stick to the plan, but are afraid of the peer pressure to EAT, especially during the holidays.
You know what I'm talking about. You're there with your calorie-portioned meal, but your aunt/cousin/friend/whatever keeps trying to pressure you to eat more. Perhaps their motivations are pure, perhaps they are not, but it's irrelevant because I am going to share with you the seven words that can help you get through it.
The first three words are "no thank you."
Simple, right? "No thank you." Don't elaborate. Don't explain why. No "I'm full" or "I'm on a diet" or any other excuse. Just "no thank you" and that's it. You are a grown-ass adult and don't need to explain your life choices.
Let me repeat. YOU ARE A GROWN-ASS ADULT AND YOU DO NOT NEED TO EXPLAIN YOUR LIFE CHOICES.
Inevitably, they will persist. "Oh come on! It's Thanksgiving/Christmas/whatever! You can cheat one day! Blah blah blah..."
This is where the next four words come in.
"What's it to ya?"
Four powerful words, believe me. It took me a long time to figure out their power, but it WORKS.
Suddenly, this invasive, peer-pressuring person has to defend their invasiveness and peer-pressuring ways. Turn it back around on them. "What's it to ya?" is polite shorthand for "EXPLAIN TO ME WHY ARE YOU BEING AN ANNOYING ASSHOLE!"
They'll probably stammer, "oh, I didn't mean, well, never mind."
That's how it's gone for me 99% of the time. It's great. It takes a bit of courage, but it's only four words - be courageous for the amount of time it takes to say four words!
Hope this helps. Best of luck to you all.
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from loseit - Lose the Fat https://ift.tt/2BT5w0M
Day one and I'm feeling optimistic
I finally got in to see the obesity clinic at my local hospital yesterday. I'm very medically complicated, and nothing I'd tried in the past had worked with weight loss. My health has declined to the point where I'm not able to exercise at all, although I'm hoping to be able to get swimming next week, once I fix my swimwear; that will help. I can be in the pool for hours and I love it.
Today was the first day of Optifast shakes plus two cups of steamed veggies, under the advice and observation of the clinic doctors, and I'm not feeling deprived. My blood sugar dropped a little far this evening because I bolused too much insulin (I rounded 18.4 carbs up to 19, and I think I may have miscalculated the carbs in the veggies) but otherwise I'm doing fine.
For the first time in a long time, I feel hopeful. It's going to take a lot of time and work, but I feel like I actually know what I need to do now, and that makes such a difference. I'm not struggling in the dark anymore.
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from loseit - Lose the Fat https://ift.tt/2q41IHl
Day 1? Starting your weight loss journey on Wednesday, 30 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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from loseit - Lose the Fat https://ift.tt/2C6Agf3
I finally learned how to lose weight and keep it off - and it took me 11 years to get here
I was always a big kid - I’m an endomorph so it’s very easy for me to put on both weight and muscle. It started with my mother, who was obese during my childhood and fed both me and my brother just absolute crap. Then, I played water polo between the ages of 13 and 16 (sometimes we would train 4 hours a day) and my weight got stabilized as I was burning off all the excess calories I was putting into my body. However, at the age of 16, I quit water polo but did not restrict my calorie intake and that led to me balooning to 130kg (286lb). I finally had enough and started working out but even though I was doing it wrong I managed to get back to 87kg (191lb) within two years.
The I got married and also divorced: the divorce was really traumatic for me and I gained all the weight back and then some, reaching a peak of 155kg (341lb), which was two months ago.
I had had enough.
But this time, I would do it right. Therefore, here is a summary of what I learned during my last 11 years:
- State of Mind It is the first and most important step. I needed to realize that I do not need a weight loss journey but a lifestyle change. I restricted calories severely during my last weight loss but I did not change my lifestyle: therefore, I did lose the weight but I destroyed my physical health and I didn’t have anything to stop me from gaining the weight back when things got tough.
Personally, what worked for me was waking up at 4:30 AM every day. That allowed me to eliminate unhealthy habits such as watching too many shows or movies during the night and it made me realize that I am in control of my life.
Winning that first battle (against the soft sheets and fluffy pillow) sets the tone for my day: so I also make my bed, I also read a lot now, I clean my apartment much more frequently, I have clean, focused time for my startup company and all of this happens before 8 AM. Then, at 8 AM I usually go to the gym, have a killer 30-35 minute weights workout, go back, take a shower and then get to the office by 9:15 AM. By the time I get to the office I’ve already accomplished so much that I feel really good about myself and I am actually much more productive. And, if by any chance, I have a crappy day at work, I get to go home to a clean apartment and a bed that is made!
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Calories and meals Sugar is usually the enemy, not fats or carbs. Sugar doesn’t have nutritional value but it has a huge caloric density. Sugar will taste amazing, will give me a sugar rush but the body will realize that no nutrients have been absorbed so I would be hungry very soon after that. Cutting out sugars increases insulin sensitivity, allowing me to start burning stored fat instead and greatly reducing my appetite. This helps me a lot as I don’t snack anymore so it’s very easy to keep track of my calories without any apps (also, I can have one big meal a day, which happens frequently due to my frequent business travels, and still lose weight - my body works on totals, not meals at specific times; I regularly skip breakfast when I’m at home and have a nice dinner but I do the exact opposite when I’m traveling and eating at a hotel).
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Workout I used to play water polo and the first time I lost the weight I did it by mainly using the stationary bike. That did help me lose weight but even at 87kg (191lb) I still looked quite fat, despite being 5ft 9 (1.80m). That was because I overlooked weight training to build muscle. Now I am doing only weight training and I am doing it for several reasons:
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weight training (done properly) increases my testosterone levels greatly and that helps with building muscle, fat burn and libido. Cardio will only do that during a high intensity interval training but the level will be much lower
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I need to conserve my muscle mass or even increase it. More muscle means that more glycogen can be stored there (without it being turned to fat) and of course, I become stronger and healthier. Cardio will never do that: it will help me lose water weight instead, granted.
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Due to my extremely hectic schedule I cannot go to the gym more than 3 times per week. Therefore, I need to make those times really count and having a beastly 30-35 min workout will ensure that I will still burn calories 1, 2 or even 3 days after my workout is complete (as my body repairs the muscles I’ve damaged during the workout).
I’m not saying that cardio is bad, it’s really good and should not be disconsidered. What I am saying is that in my lifestyle high intensity weight training is the best solution for my goals (lose fat, maintain and increase muscle mass). I’m not going to lie, it’s a bitch to train like that and I don’t particularly enjoy sweating like a pig and being sore in different muscle groups pretty much all week long - having the right mentality will kick me out that door when I need to though.
- Fasting Even though I already restrict my calories I am also doing alternate day fasting (more recently I’ve actually switched to 36-hour fasts). Fasting has many benefits but for me, I needed to:
- help restrict my appetite
- reset taste buds (especially when it comes to sweets)
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increase mental clarity (I work in IT so my brain is my money-maker) Fasting is not for everyone but once I got the right mindset I was able to pull it off. Now, two months later, fasting is a normal part of my life and it’s very easy for me to accomplish it.
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Supplements I take an all-natural diet aid (aimed at cutting off the hunger feeling when I’m about to enter my fast period), vitamin C (just because it’s the colds season) and L-Glutamine to help with my workout recovery.
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Food I started cooking for myself so that I have more control over what I eat. I absolutely enjoy purchasing a fresh chicken breast and cooking it myself just one hour later: it tastes amazing. It was easy for me to switch to a healthy diet as I already enjoyed chicken, fish, beef and legumes. I am making sure that I include protein, fats and carbs with each meal but no sugar: that way I feel full quite fast and for a long time.
My goal is to get to 95kg (210lb) and two days ago I weighed in at 140.9 (310lb). That’s a loss of 14.1 kg (31lb) in two months, with the total fat lost being 18kg(40lb) - and 2 lb(1kg) of new muscle gained.
45kg (100lb) to go.
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