Delicious Fish

I have been struggling with weight loss for months. Now I have cut out most junk and eat mainly salads and lean meats. I also try to exercise for an hour a day. At first, I thought all diet food had to taste bad, but then... I gave up diet food from the store and decided to go all-out on fresh food.

I am becoming more of a cook in the process. I have discovered that garlic goes great on some fish!!! If you can, some minced garlic, rosemary, oregano, red pepper, minced onion, parsley and basil on mahi mahi - I have NEVER had fish taste so hood!!!

Walmart has a bag of four frozen mahi-mahi for $5. They have some salt-free garlic and herb seasoning that just... Mmmmm. Brings out all the best in the fish. And they're roughly 100 calories cooked! You can't beat delicious, low-calorie food.

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It it really this easy?

I started my weight loss plan about two weeks ago. I decided to cut out all soda, and i have kept that so far. (Which is something to be proud of, since used to eat multiple liters of coce a week) I go for walks few days a week, and very randomly do some cardio. I no longer eat snacks when bored. Is it really this easy?

Interestingly enough, i haven't lost a single pound. It's not something i'm very concerned about, since from what i've understood, it can take time before the results can be seen on the scale. Anyway, i've been feeling better, and more fit. For literally years, i tought losing weight would be hard, so i'd just stick to my unhealthy lifestyle. I was 110% sure i can't hold on to soda-free lifrstyle for more than a week, and that i'd just not be able to stop randomly eating when i just have nothing else to do. Well shit, i no longer have any desire to eat anything unless i have to.

I know the answer. It is yes. It is easy to lose weight. Or atleast it's simple. Just eat less calories than you consume. But is it easy to do, that is a different thing. But... After the first few days, i've had zero complaints about this. I literally feel like i have 100% changed my lifestyle.

So finally, is this really as easy as it appears, or am i missing something?

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How to deal with fear of regaining weight tied to a difficult time

Almost a year ago ( January 2019 ) I had some relationship issues and was severely heartbroken during the beginning months of this year . Because of this I would constantly binge eat on food , and soon enough the consequences were showing up . I’ve always been thin and no one seemed to notice my weight gain ( mostly around thighs and stomach area ) I believe my waist was around 28 inches . I was “ skinny fat “ . I was 5’3 and around 128 lbs . This caused a lot of insecurities on top of the problems I was already dealing with . Afterwards this summer , I decided I needed to truly move on from the situation and joined the gym . Although I feel like it didn’t do anything I discovered calorie counting . I followed CICO and it truly worked . I learned how to limit my portions and stop binging . I’m now around 106-108 lbs and my waist is 25” . I’m extremely happy . None of my pants fit me properly anymore but I don’t mind it at all , I feel satisfaction from it . Not many people have noticed my weight loss ( most of the weight was lost around my thighs and stomach area ) . But now I feel like I’m a bit stuck with calorie counting , I don’t restrict or anything and have proper meals but I am still young and feel like this has kind of taken over my life . I think what I most deal with is the fear of gaining those pounds back. It’s mostly because I’ve tied that weight gain to those difficult moments and now that I’ve recovered from that time I do not wish for anything that reminds me of it to come back . I’m extremely proud of myself for losing the weight and feel like if I gain weight I would be extremely upset .

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My first plateau: how do you coach yourself through it?

Hi all! I'm back on the CICO train and was feeling really good until this morning, when I accepted that I'm in my first plateau. What words of advice, encouragement, and understanding do you give yourself when you're in the same boat?

Things I'm doing right

• following CICO

• eating under my TDEE every day

• logging everything into MFP

• increasing exercise (although building good diet habits is my main focus right now)

Things I know

• I've lost 9 pounds this past week; that is both a lot of progress and also a lot of bloating/water weight (it's easier to lose early)

• Rapid weight loss isn't healthy or sustainable

• I will continue to lose weight as long as I continue working at it

• Plateaus happen; be patient

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6 Foods to Beat the Common Cold

The cure for the common cold has been discovered. No lie! The miraculous truth is that your immune system at full-strength can protect you from what doctors call “rhinoviruses” and can purge any that get past its defenses. Your immune system draws its power from the nutrients you eat, so you want to keep it well-stocked with a healthy, diverse diet. And when everybody around you is sneezing and coughing, you can turbocharge your immunity by adding one or all of these six ingredients to your daily meals.

Garlic
The spicy cloves fortify your defenses with its potent antimicrobial and antibacterial powers. In a study reported in the journal Advances in Therapy in 2001, subjects taking garlic supplements everyday throughout the winter experienced fewer and less severe colds than the control group. Fresh garlic is even more effective than supplements, experts say. Of course, it also puts a tasty zing in your marinara. On Nutrisystem? Garlic is a Free Food so dig in! (Hate peeling garlic? Check out this amazing tip that takes all the work out of peeling!)

How to Store Your Produce the Right Way

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Ginger
A natural antihistamine and decongestant, ginger helps relieve the worst cold symptoms without unpleasant side effects. Ginger also prevents colds by stimulating your body to secrete compounds that block viruses that make contact with your mucus membranes. Add a few slices of fresh ginger to stir-fries or soups, or for faster relief, make a strong cup of ginger tea. Simply simmer a 2-inch piece of fresh ginger root in 2 cups of water, then flavor it with a little honey and lemon. On Nutrisystem, ginger is a Free Food. (Check out this super simple hack for peeling garlic!)

Pumpkin Seeds
The T-cells that are the front-line warriors of your immune system require a robust supply of zinc to operate effectively. Pumpkin seeds are packed with zinc as well as other vital minerals. Toss a handful onto your salad or munch them as a snack to keep your vital mineral levels at their peak. On Nutrisystem, one teaspoon of pumpkin seeds is considered an Extra.

6 Foods That Beat Belly Fat

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Leafy Greens
Spinach, kale and other dark leafy greens trigger your body’s production of lymphocytes, cells that seek out and destroy foreign or infectious organisms, and proteins that help cell walls resist attack from invaders. However you like to eat greens—raw, sauteed or otherwise—you still get the cold-fighting benefits. Remember that the darker the greens, the higher their nutrient content. Most leafy greens are unlimited on Nutrisystem.

Sweet Potatoes
Your skin and mucus membranes (like the inside of your nose) are your body’s first barriers to colds and other viruses. Sweet potatoes are packed with beta carotene, which plays a central role in maintaining your skin and membranes. It’s also a key nutrient for production of defensive T-cells. Baked or mashed, the tubers are also nutrient-dense, low in calories and sweetly satisfying. On Nutrisystem, a half cup of sweet potato counts as one SmartCarb.

25 Weight Loss Terms You Have to Know

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Broth
The old folk wisdom that chicken soup helps relieve cold symptoms is supported by science. Warm broth soothes raw throats and loosens mucus that’s congesting your sinuses. Cooking chicken releases the amino acid cysteine, which is a natural form of a drug used to treat bronchitis. Even when you’re not dealing with cold symptoms, sipping broth on a frigid day just helps you feel toastier inside. On Nutrisystem, low sodium broth counts as a Free Food.

The post 6 Foods to Beat the Common Cold appeared first on The Leaf.

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Journaling As An Alternative

I wanted to throw my experience out in case anyone else is struggling the way I am.

I've spent the last few years yo-yo dieting. Lost 35 pounds in high school, gained 35 in undergrad plus another 50 during grad school, and have been consistently losing and regaining the next 15 over the last 5 years. My doc recommended MyFitnessPal and counting calories, which I started immediately. But this is where we learned that I didn't "grow out of" the ADHD I was diagnosed with as a kid like I thought I had. I became hyperfocused on hitting my goals daily. I bought a food scale, I measured everything, I panicked when eating at local restaurants. I spiraled. Lost a lot of weight, but was far from healthy. It became an obsession. I needed to hit my numbers perfectly.

My last visit, she recommended journaling about my food. I went out and bought myself a pretty new notebook, and began logging. The time, what I was eating, and why I was eating- before, during and after.

My beginning days were full of notes like "11am, chips, finished bag, not necessarily hungry but it's not worth getting up to put back in pantry". It's fascinating to see it morph into "2pm, chips, realized I'm just eating because I'm PMSing, had a handful and put the bag back" over the past few months.

As of this morning, I'm down 20 pounds! I know MFP is touted as a holy grail for weight loss, and I agree it's great and wish it worked better for me, but I've been coming to the conclusion that weight loss isn't a one size fits all experience. I'm not a doctor, but if anyone else is struggling, I do recommend switching your methods up for a month or two just to see how it works for you.

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Day 1? Starting your weight loss journey on Monday, 11 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!

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