Monday, November 4, 2019

7 Things to Do on Monday to Lose Weight All Week

Monday can be like a mini-New Year’s: People see a new week as a fresh start for their health goals. A study in the American Journal of Preventative Medicine found that there were 30 percent more healthy searches on Mondays than on Wednesdays, Thursdays and Fridays. So why not start a Monday routine that helps you reach your weight loss goal faster?

Let’s make those new-week resolutions stick throughout the week.

Try these seven easy strategies for your Monday routine that will speed up your weight loss results all week:

1. Fill up a big water bottle.

Start your Monday routine burning more calories by chugging a big glass of cold water. A study found that when people drank six cups (48 ounces) of cold water, they increased their resting calorie burn by up to 50 calories per day. Another study found that dieters who drank two eight-ounce glasses of water before meals lost 36 percent more weight over three months than those who didn’t sip before sitting down to eat. So fill ‘er up every Monday morning.

10 Simple Hacks to Help You Drink More Water

2. Get chopping.

Part of the reason people are addicted to so-called convenience foods is just that—they’re convenient. It’s easy to unwrap a package or open a bag of chips or hit the vending machine.

Start your Monday routine by making healthy choices that are just as convenient: Spend a little time before work chopping veggies, berries and fruit into small, grab-and-go containers that you can stock in the fridge and carry to the office all week. When you get a little peckish in the afternoon, remember to reach for these instead of pumping quarters into the vending machine—even if you only make the healthy choice three or four times per week, you’ll reduce your caloric intake and speed your weight loss.

For when you don’t have time to chop up fruits and veggies, Nutrisystem offers plenty of healthy, convenient options to munch on. Click here to discover them all! >

Smart Snacking: 5 “Masonable” Recipes You Need to Try Today

3. Set your phone’s alarm to chirp every three hours.

When it goes off, get up. The Centers for Disease Control and Prevention recommend 150 minutes of aerobic activity per week, but research suggests that it doesn’t matter if you exercise for two-and-a-half hours straight or break it up into 10-minute chunks.

So set your phone’s alarm to go off every three hours and hop up for five to 10 minutes—walk to the coffee machine, out to lunch, to chat with a coworker about a project in person instead of over email. By the end of the week, you’ll have burned as many as 200 extra calories per day and it may even make you more creative at work: A 2014 study in the Journal of Experimental Psychology found that when people walked, they gave more creative answers on tests of creative thinking than when others did the same problems while seated.

The Top 5 Excuses Not to Exercise & How to Beat Them

4. Review your calendar.

Your Monday routine should include planning for the week ahead. Got any lunch meetings this week or dinners out with friends? Review where you’re going and fire up your phone: Look at the menus in advance to find items that fit your weight loss plan. Many chain restaurants list calorie counts for their menus online, so you can walk into the restaurant confident that there’s something you can order that will keep you on track while you enjoy time with friends or coworkers—and because you’ll be ready in advance, you won’t have to sweat it when you sit down.

If you are planning to go out, be sure to review the Nutrisystem Eating Out Guide, which tells you what to eat at every type of restaurant so that you can stay on track. Click on the link below to see what you can eat no matter where you are!

The Nutrisystem Dining Out Guide

5. Sharpen your pencil.

And keep it in your food log. Just by writing down what you eat, you can lose almost twice as much weight—that was the result of a 2008 study of food logs.

Of course, you can use your phone if you don’t like pen and paper: In a small study from 2014, researchers found that those who used a smartphone to track their eating were actually 20 percent more consistent in logging their meals compared to those who used a notebook. The NuMi App for your phone is designed to help you lose weight. Click here to see why logging food on the NuMi App helps you lose weight! >

6. Set a daily alarm…for bed.

Going to bed at the same time every night—and getting a full night of shuteye—can help you lose weight. When your sleep schedule is off, the hormones that control your appetite can get funky. Ghrelin, a hormone that gives you an appetite, can increase, while leptin, which makes you feel satisfied, can take a dip. How much can this mess up your weight loss? By more than 30 percent: In a 16-year study of more than 68,000 women published in 2006, those who slept fewer than five hours per night were 32 percent more likely to gain 33 pounds or more over the course of the study, compared to those who got seven or more hours of shuteye each night. So set that alarm and listen to it—go to bed!

How to Get More Sleep & Completely Change Your Life Tonight

7. Write down your goals.

Setting goals as part of your Monday routine is a great way to give you a fresh start every week. Many dieters get complacent over time as they get bored and lose focus. The excitement of a brand new weight loss program, of new change, wears off—which could help explain why healthy searches peter out as the week rolls on from Monday.

Keep your motivation high and your focus locked in by writing down your goals on Monday—for the week, for the month and for the length of your weight loss journey. Make sure to include some short-term goals: A study from 2011 found that people who reached small, realistic physical activity goals saw direct benefits for their quality of life and overall condition. Once it’s written on Monday, keep the list somewhere you can review it every morning—on your desk, in the center console of your car, or by the door at home where you grab your keys. You’ll refresh your motivation every day, so next Monday won’t be a new “New Year,” it will just be a continuation of your road to success.

Reach All Your Goals—Every Time!

The post 7 Things to Do on Monday to Lose Weight All Week appeared first on The Leaf.

from The Leaf https://ift.tt/2NchhWx

Breastfeeding and Weight Loss

From everything I heard before, when I stopped nursing my child, I should have lost weight. I nursed my daughter until she was 18 months and got pregnant with my son right after. My son is now 16 months and I am weaning him off breastfeeding. At this point, I haven't nursed him in 3 days so it is safe to safe that he is done.

However, what I saw is that I have gained 5lb this week! When I was nursing my son, I was eating 1650 calories/day per my nutritionist and lactation consultant. Now that I am no longer nursing, I have decreased that by 300 calories. What I have found is that although I don't physically need that 300 calories, I CRAVE it since that is what my body has been used to consuming for the past 6 months. Yesterday was especially hard for me to maintain that as Sundays I have a very intense workout. Combine that with the abundance of candy around the house from Halloween and my lack of self control and I had a little binge late at night.

Any tips for adjusting to this new caloric intake? Words of advice? Personal experience? Give me all of it!

submitted by /u/tortsy
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2PIVJm8

Day 1? Starting your weight loss journey on Monday, 04 November 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!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/32gPwAm

Sunday, November 3, 2019

I am 340lb and I am 16 years old

So hi I am a 16 340 pounds female. My weight has always been a huge part of my life, during my lifetime I have gone through a lot of hardships that have contributed to my massive weight gain. I won't waste your time and explain my entire life story everything that leads up to this point. But at this point in my life, I have realized that something needs to change, I am also mad at myself that I did not realize this early. The past few days of my life have been so weird I have gone for the highest highs and the lowest low in terms of my thoughts about myself/my weight. Anyways I just need some advice on how to begin my weight loss journey.

submitted by /u/_oreo_1405
[link] [comments]

from loseit - Lose the Fat https://ift.tt/32izVk5

Dont trust bro science and food makers founded studies, they only make you feel pity for yourself and give you excuses

Please read this whole post if you struggling to lose your weight.

This might be very unpopular opinion on this sub, as things i'm about to discuss most likely not considered "healthy and sustainable", but give me a chance.

Long story short, i cut off 55 kilos in half of the year 4 years ago(130 kilos to 75 kilos) and remained the same weight for all these 4 years.

I want to talk about my diet, but let me say first: I DO NOT encourage you to go on it, i just giving it as an example and want you to find your way of eating.

So what did i eat? I ate very little in a day, usually under 500 ccal. I ate once a day and my meals been one of these things(not together). Initially i was thinking on doing very low ccal keto, but couldn't stay on it.

I ate:

2 chicken burgers from mcdonalds(no, they are not paying me.)

vegetable caviar

pack of almonds(mostly) or other nuts

or 3-5 apples

once a day.

I did not exercise(I tried, but it just made me very hungry) but i could keep up with my every day activities/did not feel tired or anything like that. And did my tests and stuff done regulary and stayed complitly healthy and even managed to heal my gastritis over this time. I'm not saying this is SAFEST way to lose your weight, but you dont have to do it as fast as i did, you just need to find something what feels OKAY for you.

Doctors will feed you with this bullshit like "eat 5 times a day" or stuff like that, which is VERY hard to count the amout you actually eating in these 5 times. Overall nutrition researches-science just does not exist. Almost every study done on nutrition contradict each other and, well, every human is different so you have to do your own research and use which feels right for you.

So what's the poing i'm trying to make? The point is there are myths that are stopping you from losing weight/give you excuse for not losing your weight:

If you lose weight fast you will gain this weight back very fast - as you see i did not. I'm not everyone will be like me, but i will say for sure: those who do not extreme fast weight loss have the same chance get their weight back as those who did lose it fast. Most likely this myth formed when some skinny persons lose let's say 3 kilos very fast by fasting, but did get it back really fast without realizing that most of their weight loss is actually a water.

If you lose weight fast you will get excess skin. I did not, in fact it comes down to genetics, you can lose your weight slow and get as much as loose skin as those who did lose it slow. But if you are very obese you will get loose skin no matter what you do.

If you lose weight fast you will get health problems. This is somewhat true. While i did not, everyone is different. Just make medical check-up once in while to see if it works for you.

The main point of this thread is not to make everyone lose weight very fast or anything like that, but allow yourself to do it if it what works for you. Since i was a kid i been told by parents "eat bread with each meal or you will be hungry" "if you skip meal you will be unhealthy" and stuff like that which lead me to be obese in first place and doctors just followed on this with "eat 5 times a day" and stuff like that(and i been strugling on lose weight even tho i followed their advice and even drunk pills they did prescribe me. For the 2 years i did i did not lose any pound, i just been jumping from 110 to 120 kilos back and forth)

If your doctor told you to eat 5 times a day for "fast methabolism", but you ate 4 times or even 2 or even 1 time and feel good dont be like "bbbut doc told me to eat 5 times a day so i must eat something right now" No, you dont.

submitted by /u/riskywa
[link] [comments]

from loseit - Lose the Fat https://ift.tt/36xdevy

NSV- new hobbies new body confidence

36F. 174cm SW 104kg CW 95kg GW 75kg.

My weight loss journey has been going great thanks to CICO and this group. I am a lot less disciplined in counting my calories now as I took a break over our ski season but when I do I notice a blow out day for me now is so much less than what they used to be. My appetite has genuinely shrunk and I crave junk less often.

My weight has been stable for about 4 months since before ski season but the look of my body has changed a lot, I look noticeably skinnier as I assume I've been putting on muscle and losing fat and I could feel my ski fitness was so good by the end of winter I could ski all weekend and not be tired. I could have a mars bar in my pocket all day and not even think about it instead of craving junk constantly.

But even better now I've lost about 9kg my fitness is soaring. I was able to go backcountry skiing again and wasn't the slowest person up the mountains. Someone I was backcountry with described me as 'so strong' after and it made my month. I still think about it sometimes and smile. Yes I am strong again! Now people try to keep up with me instead of me being too embarrassed to go out in case I hold them all up.

Most exciting for me I started dancing as a new hobby and have fallen in love. Keep in mind I've never ever danced before. It has been two fold because the exercise is great and I really enjoy it, the discipline of preparing for a performance means I don't skip classes and I've gained so much more body confidence that I didn't have before. My first group routine was a 70s disco performance and I had loads of fun fun but was really self conscious of my glitter leotard and double chin. I went through all the photos and didn't want to post them even though it was one of the most fun nights of my life.

My next group routine I'm in a skimpy gold leotard which I would have diedddd of embarrassment to wear before but now I just think it's funny even though I'm still the fattest person in the class I just own it and feel good. I've even sent a pic of me wearing it around and not been embarrassed.

I think the tipping point was dabbling in burlesque. In my disco performance it was part of a student showcase so I saw burlesque routines including girls bigger than me who looked phenomenal. Everyone thought they were sexy regardless of their size and shape of their body so I signed up to try a 6 week course. For the first time in ages I actually felt sexy, strutting about in high heels and a corset. That was a non performance course and I was too embarrassed to tell any friends I was even doing it but I'm so glad I did and now I've signed up for more. I think being overweight for so long it's really easy to lose that feeling. In the first class we were supposed to run our hands up and down our body and I couldn't even look at myself in the mirror I was mortified. But hey 6 weeks later I was smouldering.

I even bought a sexy circus ringmaster leotard with absolutely no clue when I would ever wear it but I put it on and felt good which is a new feeling for me!

Other NSV has been digging out the boxes of clothes that didn't fit anymore and having half a new wardrobe again. I've still got 2 boxes that are my next goal. Everything too big I immediately took to charity instead of boxing away 'just in case because I'm never allowing myself to get back to tbar weight.

Now I'm back to calorie counting and ready to strip off the next 5kg. Not feeling hungry all the time is Really helping!

submitted by /u/welllllhereweare
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2NggkwF

How to tackle Hair Loss?

Hi r/loseit. After acute weight loss of 20 kgs in 4 months, how to tackle the hair loss that comes along with it?

TLDR: I went from 90 kgs to 65 kgs from beginning of July to end of October,or 4 months. That's like 6 kgs every month. I was on a 1300-1500 Calorie diet(mostly 1300 Cal). Am still doing CICO at 1500 Calories along with strength training, HIIT and Cardio

I look great but still have a few more kgs to go till I hit my target weight. But I am noticeably losing a lot of hair on my scalp. Also they have gotten a lot thinner. In a few weeks they won't look good much. What suggestions would you like to give to curb this problem? Any multivitamins I should be taking? Any changes in my lifestyle?

submitted by /u/TheKeybladeMaster003
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2JNxqQ5