When you’re a data junkie and you’re tracking calories

Hey all,

Spreadsheet: Tracker

Long time lurker but I wanted to share what I’ve been doing to keep the guess work out of weight loss. It has truly helped me with my expectations and willingness to continue. Also understanding that one or even a couple high calorie days won’t make me lose all of my progress. This allows me to see that even though I was above my 1300 goal that it’s fine and I’m still running a calorie deficit.

I track my energy expended with my Apple Watch Series 4 and use that to fill in Column D and E from the Move app.

Essentially, Cell J2 gives me how much weight I should have lost based on the numbers I input. I have found that I’m usually within 1/2 - 1 lb of this number minus my starting weight so this has been working quite well for me.

The Goal Reach table gives me an idea of when I’ll hit my GW1 based on the avg deficit of everything that has been logged thus far. It is easy to use and I always update for prior day when I get to work :) please let me know if anyone wants to play around with this!

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FINALLY, FINNALLY the scale moved

Down 4 lbs in 2 ddays. For 2 months my scale has bounced between 190-188-191-189 and today it is 184. I stepped on it twice to make sure I was reading the numbers right.

I have been working on weight loss since July. I took Contrave for 4 months and it did really help with my binge eating. I lost 20lbs pretty quickly, within the first 3 months but for the last 2 the scale has bounced between the same numbers one day up and the next down. I count calories and aim for 1300-1400 per day. I do my best to get to the gym 3 times a week, however, I do not count those calories back and I know I am not burning a ton when I exercise, for me its about health and mental health more than weight loss.

Obviously, frustration set in because I was doing the same things and not losing. I am almost 50 and going through menopause and yes it does make it harder to lose weight. Keto is everywhere but I just wasn't sold. I did some research online regarding menopause and weightloss and came across a woman who faced the same issue I am. The low carb, high protein, limiting calories that had always worked for her stopped. She upped her fat to 70%, protein to 30%, and carbs to 10% and began losing weight again. I have began incorporating these percentages into my diet, which has been scary because adding fat is so contrary to what I have believed for so many years. I have not been following this plan for long so I am not contributing my current whoosh (4lbs to me in 2 days is a whoosh) to it but I can say I am going to continue eating at these percentages to see what happens. However, I am proud of myself for staying on track, for the most part, during such a long stall.

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Funny Weight Loss Frustration

It's not exactly what you think. I'm almost at 30 pounds down. Woo hoo...kind of. I wish I could hit PAUSE for the next...two months. I just need my body to stay the exact shape it is...right now so I can make one last alteration and finally be DONE. I cosplay for fun, I don't get paid for it and every yard of fabric, prick of the needle and awkward angle I sit at it is a labor of love. But the ball gown I have painstakingly worked on for the last four months is beginning to fall off of me and while that is a wonderful physical sign of my weight loss, it is a not so wonderful change I am going to have to make yet another change to the dress' bodice. So body, work with me here. If I eat...a few more calories, will you please...not change just for a little while?

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Are you an Early Bird or a Night Owl? What the Research Says

Do you find yourself still full of energy even as the clock nears a “bedtime hour?” Or, conversely, are you tired at night but wake up ready-to-go in the morning? While many do consider themselves “in between,” or find that it changes at different points in their lives, a lot of people tend to identify as being either more of an “early bird” or more of a “night owl.” And the fact is, there’s more to it than just personal preference. There is actual science behind why some people feel their best in the morning—and some at night.

5 Ways Sleep Deprivation Is Affecting Your Weight

Read More

Here’s what research says about early birds versus night owls:

It’s in Your Genes

Like so many factors related to the way our bodies operate, the answer just may be written in our DNA. A study of nearly 90,000 people who had their genomes sequenced was able to identify 15 specific loci that were significantly associated with being a morning person. According to the National Human Genome Research Institute, loci tell us the location of a specific gene on a chromosome. These study findings were published in Nature Communications and joins a growing body of research looking to understand how our bodily clocks work. They point to the fact that we just may be hard-wired to perform our best at a certain time of day—making it a difficult thing to change.

Can I Become an Early Bird?

Even though research seems to point toward humans being genetically programmed to have certain periods of “peak alertness,” there are still plenty of people who would like to change their body’s natural timing. Most commonly, the preference is to become an early bird—largely because of life demands such as work, school and children. In other words, just because you’re not hard-wired to be a morning person, doesn’t mean you can start rolling into work late or failing to get your kids ready for school. Many of our life commitments and demands start in the morning—whether we’re feeling ready or not. For this reason, many people look to try and alter their “body’s clock.”

While you certainly cannot change your DNA, there are things that you can do to help get a better night sleep so that you can wake up feeling more energized. For instance, some experts recommend eliminating blue light before bed, which is emitted from electronic devices like your laptop, phone or tablet. According Harvard Health Publishing, multiple studies have shown that exposure to blue light can suppress melatonin and impact the circadian rhythm.

Though it’s challenging, this means that you should avoid watching TV or looking at your phone or computer for up to two to three hours before going to sleep. Adhering to a regular sleep schedule can also make a big difference, says Healthline.

Can’t sleep? Click the link below for five reasons why:

5 Reasons You Can’t Fall Asleep at Night

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Use Your Natural Tendencies to Maximize Workouts

Being aware of whether you are an early bird or a night owl might also help you to get the most out of your workouts. Plan to perform your exercise when you are at your period of peak alertness. If you are an early bird, get your exercise finished first thing in the morning whenever you can. You’ll have tons of energy and will likely push yourself harder. If you’re more of a night owl, try to fit in a stop at the gym on the way home from work or go for a run in the evening hours. Again, working with your body’s natural clock may help you perform your best and really maximize that workout in order to burn the most possible calories. On the Nutrisystem program, we recommend 30 minutes of exercise per day.

Listen to your Body

In general, just paying closer attention to your body’s signs will help you make better choices and lead an overall healthier life. If your body is telling you “I’m tired,” you might be pushing yourself too hard or trying to pull from energy that you just don’t have. Pay closer attention to what your body is telling you and make the most out of the time where you’re feeling your best.

How to Get More Sleep & Completely Change Your Life Tonight

Read More

The post Are you an Early Bird or a Night Owl? What the Research Says appeared first on The Leaf.

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5 Surprising Reasons Winter is the Best Time to Lose Weight

You’d think the season that makes you want to curl up on the couch with a heated blanket, a bowl of beef stew and a hunk of bread might be the worst time to expect to lose any weight.

But you can make winter the best time for weight loss. The chilly season has loads of advantages—not the least of which is that it’s chilly. Sound intrigued?

Here’s why winter is the best time to lose weight… and how to make the most of winter’s charms:

1. Have some soup.

You know you want to. Winter is traditionally soup season, and if you choose a low-fat vegetable-based soup, particularly if you start your meal with a cup, you can count on eating fewer calories during the meal. In a study done at Penn State University, people who had soup before lunch actually consumed a higher quantity of food, but 20 percent fewer calories at the meal, than when they had the same meal without a soup appetizer. The secret: You can eat plenty of a veggie soup without piling on the calories, plus it helps fill you up so you don’t eat as much during the rest of the meal.

Luckily, if you’re on Nutrisystem, you have access to tons of delicious, hearty and nutritionally-balanced soups that have already been prepared for you. Make sure to add more to your winter menu by customizing your next order. (Not sure how to customize your order? Click here for help >) Or, if you like your soup as a side dish, click on the link below for 16 Nutrisystem-approved soup recipes perfect for warming you up while you continue to slim down.

Soup’s on: 16 Tasty Soup Recipes the Whole Family Will Love

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2. Hit the gym, the slopes, or the mall.

After the holidays, your opportunities for social activities tend to take a dive. What that means is that you have more time to focus on getting healthy and fit. Even better, once January 1 rolls around, many gyms and fitness programs offer deep discounts so working out is never cheaper. Can’t afford a membership? Think about the mall. Many malls open early in the morning to accommodate walkers who take advantage of the wide, well-lit, and pedestrian friendly “paths” with the added bonus of restrooms, water fountains and importantly, safety.

Don’t forget winter’s outdoor adventures, like skiing, ice skating, snow boarding, cross-country skiing and sledding. You can burn about 400 calories an hour just playing with your kids on their snow saucers and sled, says the National Personal Training Institute. Click here for a list of 12 more winter activities that torch calories >

3. Stay chill.

Research suggests that cold temperatures can trigger the growth of brown fat, which burns far more calories than white fat, which is more abundant in the body. Researchers at Maastricht University in the Netherlands found that being cold (though not to the point of shivering) can help you burn three to 30 percent more calories. (With its freezing cold temps, it’s no wonder winter is the best time to lose weight!)

Being outside can help, but you may have limited tolerance to winter weather. But studies have found that keeping the thermostat on the colder side can also help increase brown fat activity while also helping your body use glucose more efficiently. Too much glucose lagging in the bloodstream is a symptom of metabolic problems, such as prediabetes and type 2 diabetes. In one study, reducing indoor temperature to just 61 degrees resulted in brown fact activation.

7 Winter Weight Loss Diet Mistakes to Avoid

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4. Catch More ZZZs.

More hours of darkness and cooler bedroom temperatures can help you get more sleep, making winter definitely the best time for weight loss. That’s important because studies have found that not getting enough Zzzs is a risk factor for weight gain. The National Sleep Foundation suggests bedroom temperature should be between 60 and 67 degrees F for the best sleep. It’s your body’s natural state for sleep. Your body temperature actually drops to put you to sleep so keeping the thermostat a little lower will help you drift off faster. They also recommend that, like bears, you encourage some winter hibernation by keeping the room in cave-like darkness.

5. Embrace the motivation.

Ever hear the phrase “Summer bodies were made in the winter?” It’s true! You may have months before you have to worry about how you’ll look in a sleeveless dress or a bathing suit, but think of winter as the gift of time to pare off pounds and get healthier.

And don’t just focus on how you’ll look. Losing just five percent of your body weight can help lower your cholesterol, stave off diabetes, and lower your blood pressure. You can pick a goal, like a spring or summer 5K to raise money for your favorite charity, and take the entire winter to train for it.

The post 5 Surprising Reasons Winter is the Best Time to Lose Weight appeared first on The Leaf.

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When do people start to notice?

SW: 195 CW: 168 GW: 145

Hi, all! This is my first post here so hope I'm doing this all accurately.

I'm 5'6", 24F. I've always been on the heavier side. In highschool, I developed an eating disorder and got down to 124. I gained back all my weight and then some after college. Since summer, I've lost almost 30 pounds. I've done this by cutting out drinking, and not ordering takeout as frequently. I've also been mindful of what I've been putting in my body, and how much. Eating slower, drinking more water, etc. In a healthy way this time! I originally was not trying to necessarily lose weight, but when I weighed myself I was pleasantly surprised that I had lost a significant amount since my last physical, and now I'm motivated to get down a bit more.

​

I have noticed that my face looks thinner and my clothes are definitely fitting better/more loosely. No one seems to have noticed the weight loss; friends, family, coworkers, etc. I'm super close to a lot of the people in my life and I'm wondering if anyone else feels discouraged when no one says anything/seems to notice? I know it really only matters how I feel and if I notice, it's just that when you're working really hard to better yourself, it's nice to hear that it's noticed!

​

Any thoughts?

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Day 1? Starting your weight loss journey on Thursday, 12 December 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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