105kg/175cm/male/28yo

Hello, I’m new to this and a bit confused.

For the last ten years I have been very unhealthy. Eating terribly, smoking pretty much 24/7 and getting very little exercise.

2 weeks ago I started working as a furniture removalist, so now I spend on average 3-5 hours a day, 5-6 days a week carrying around a lot of big heavy furniture up and down stairs etc.

My TDEE comes up somewhere around 3000,

In the last 2 weeks I have lost 1 kg, I’m not worried about the small weight loss as I’ve put on a lot of muscle in that time.

Once it cools down a bit I will start going for (hopefully) daily jogs. (Super hot her in Australia at the moment)

Since I started working I quit smoking on the spot and have been eating extremely cleanly.

My daily meal routine consists of:

Breakfast/lunch:

either oats with skim milk and blueberries or a chicken breast and large salad.(spinach, cucumber, tomato, beetroot and a small amount of light cheese)

Dinner:

For dinner every night I mix a bunch of different frozen vegetables and then add either chicken breast, lean beef, or pork. (I’ve been rotating meat and vegetables each day to try to maximise nutrients)

Snacks: 100grams of low fat Greek yoghurt every day

My problem is I’m very tired most of the time and also hungry. I’m having trouble figuring out what is caused by my diet and what is caused by the tobacco withdrawals.

After two weeks I’ve just decided to use one of the meal trackers suggested in this sub and it seems like I’ve been having maximum 1000 or so calories a day.

I can’t eat breakfast on days when I work because it makes me feel sick during the day, so my breakfast is usually more like 2pm then dinner at 6/7.

I’ve started adding sweet potato and protein/muesli bars to try and fill myself up a bit more.

1000 seems too low but I feel like I’m eating a lot but still feel hungry and the calories don’t add up to much.

I only drink water and pretty much just have the 2 servings of meat a day + the salad + vegetables + yoghurt. Once a week I eat a can of tuna.

What should I add to help fill me up? Am I doing this all wrong? I feel like I have zero energy but I’m eating plenty of protein. Is it just the withdrawals or am I missing something important?

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Stay Off the Naughty List with 9 Festive Treats Perfect for Holiday Gatherings

Thought you couldn’t enjoy the holidays and keep losing weight? Think again! These easy to assemble festive treats aren’t just adorable, they’re diet-friendly, too! Prep a big batch of them and bring them to holiday gatherings, or have all the ingredients on hand and spend some time with the kiddies or grandkiddies creating them together. Either way, we know you and your fellow party-goers will absolutely adore these perfectly themed holiday eats.

So, without further ado, here are nine festive holiday recipes sure to keep you on the “Nice List” this year:

1. Santa’s Cheese Belts >

With all the holiday hustling and bustling, who has time to spend hours in the kitchen preparing festive food? If you’re looking for a last minute treat to bring to your holiday gatherings, we’ve got you covered with these adorable Santa Cheese Belts, which couldn’t be any easier to make… or to eat! Requiring just three “ingredients” and taking mere seconds to prepare, these thematic treats are the perfect pick for those looking to minimize kitchen time. Whip up a platter of these Santa Cheese Belts just minutes before your holiday gathering, and your guests are sure to deem you the holiday hostess with the mostess!

2. Christmas Tree Veggie Tray >

Give your classic veggie tray a festive twist with this ridiculously cute Christmas Tree Veggie Tray recipe. Simply assemble your favorite veggies in a Christmas tree shape, and voila! You’ve transformed a traditional dish into something fabulously festive. Fellow party-goers will applaud this adorable contribution, and you’ll feel relieved knowing you have at least one healthy option at your fingertips when hunger strikes.

3. Cheese Dreidels >

Oh, dreidel, dreidel, dreidel, we made you out of… cheese? That’s right, these adorable little dreidels are made of just two ingredients: Cheese and pretzel sticks. Which means they take a few quick seconds to prepare. Assembling them is so simple, it’s a great activity to do with little ones. Just make sure you have them make a bunch… These little snacks are such a delicious addition to your Hanukkah menu, we’re pretty sure you’re going to want to nibble on them for all eight nights!

4. Snowmen Fruit Kebabs >

We love these Snowmen Fruit Kebabs so much, we make them all winter. The good news is they’re totally guilt-free so you can, too! Featuring fresh bananas and a few simple ingredients you probably already have in your pantry, these tasty little treats are as diet-friendly as they are adorable! Suggestion: Have little ones joining your festivities? Wait to prepare these until your elves have arrived. It’s a fun activity the whole family will enjoy!

5. Strawberry Santa Hats >

Add a touch of sweetness to your festivities with these strawberry Santa hats, which feature delicious and vibrant strawberries plus a touch of white chocolate chips, mini marshmallows and shaved coconut. This recipe might be a tribute to the big man himself, but snack on these during your festivities, and you’ll stay slim and trim.

6. Ho-Ho-Holiday Jell-O Cups >

Your belly might not shake like a bowl full of Jell-O, but that doesn’t mean you don’t get to enjoy the jiggly stuff! These colorful takes on a classic dessert will add a little fun to your holiday spread without sabotaging your slim down. Just be sure to double up on this recipe if you’ve got lots of guests coming. These tasty little treats are sure to disappear from your table at reindeer speed!

7. Chocolate Peppermint Cookies >

Sorry, Santa, but we won’t be leaving these cookies out for you. They’re way too tasty and way too diet-friendly to waste on you! That’s right: At a mere 45 calories per cookie, these delicious desserts are nothing short of a holiday menu miracle! Word to the wise: Double up the recipe. Once your guests find out these decadent cookies aren’t hundreds of calories, they’ll be grabbing them by the handful!

8. Grinch Kebabs >

Your heart might grow three sizes the day you make these adorable little snacks but don’t worry, your waistline won’t. That’s because these tasty treats feature just three simple, good-for-you ingredients: Green grapes, fresh strawberries and bananas. They’re the perfect addition to your holiday menu because they’re festive but they’re not packed with calories, fat and sugar like many traditional holiday sweet treats. Get the kiddies or grandkids in on the assembly action, and you can prepare several batches in mere minutes.

9. Menorah Pudding Cups >

If your Hannukah isn’t complete without something sweet, these Menorah Pudding Cups are the treat for you. Featuring creamy vanilla pudding topped with blueberries and a clementine slice representing a flame, each little cup is packed with so much flavor, you’ll have a hard time waiting till your guests have appreciated your festive display before diving right in, spoon-first. The good news is, this is one delicious dessert you won’t have to regret. So go ahead… dive on in!

The post Stay Off the Naughty List with 9 Festive Treats Perfect for Holiday Gatherings appeared first on The Leaf.

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And to All, A Happy & Healthy Night! A Poem By Nutrisystem

‘Tis the night before Christmas when all through the house,
The food scents are wafting, your stomach, it growls.

The desserts are all prepped, the temptations abound.
The guests have arrived with goodies by the pound.

So what are your options in a situation like this?
It’d be easy to cave and give your results a goodbye kiss.

But you in your skinny jeans, and your friends on The Leaf
Know you’ll regret it—your goal is in reach!

So chop up your veggies and lay off the cake
Squeeze in a workout before everyone wakes.

Fill up on healthy before the indulging begins
And drink all your fluids for a weight loss win-win.

Play board games and charades and get out and about.
Focus on family because that’s what it’s about.

Food is not part of the memories you make
So don’t give it that much power—pump the brownie brakes.

So whistle and shout and pat yourself on the back…
You’ll make it through the holidays still on the trim-down track!

The post And to All, A Happy & Healthy Night! A Poem By Nutrisystem appeared first on The Leaf.

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If you want to make a change you can!

I started my weight loss journey beginning of May this year and went from over 250 to 185lbs. I posted a progress pic a couple of months ago but here are some facegains

So if you are were I was in May, feeling unhappy with myself, unloveable and depressed, don’t think that this is how your life has to be. All you need to do is start by adding some healthy habits into your life.

Never would I have dreamed to stay motivated for so long but this group was so helpful. Don’t be afraid to change into a healthier lifestyle and take all the support and advice from here that you need! Here are so many amazing people that achieved stunning results and it gave me so much motivation seeing real people achieving what I wanted to as well.

But never forget to be kind to yourself as well, I think it’s the most important part if you want to be successful in the long run.

Merry Christmas XX

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Day 1? Starting your weight loss journey on Tuesday, 24 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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A one year progress post that might be reassuring for peeps worried about Christmas &/or maintenance phase

I started my weight loss efforts this time last year. I was 144lbs and my BMI was overweight for the first time in my life. Throughout my twenties and early thirties I’d always been 100-105 pounds and thought of myself as “petite.” I couldn’t deny that wasn’t the case any longer, I just felt short and dumpy! My dad is morbidly obese with lots of health problems and no way did I want to take after him. So I aimed for 1200-1400 calories per day and started actually using my long-neglected gym membership! I lost 30 pounds in the first 6 months of this year, reaching 114 pounds by the end of June. I wanted to lose just five more pounds. But then life took a turn…

The second half of this year has turned out to be the worst time of my life. Nothing dramatic happened, nothing I was sad over was new, but I have never felt as depressed as I have these last 6 months. Things are a little better already and I’m very hopeful 2020 will be better again.

Here’s the mildly interesting data dump (dump hehe! don’t mind my toilet humor!):

Over these last 6 months, I kept calorie counting. I went over my TDEE of 1400-1500 cal almost every day; average daily intake for July was 1753 calories, August: 1821, Sept: 2175, Oct: 2175, Nov: 1723, and Dec so far the average is 2192. Using a TDEE of 1500, I’ve gone over by at least 76,000 calories total in the last 6 months, probably more (there’s a few junkfood binge days that I didn’t track). I should have gained around 21-22 pounds or 10-11 kgs, BUT I’ve only gained 2 pounds in that time and 1 inch on my hips (I care more about this measurement than weight TBH haha!) So I hope that these stats are reassuring for anyone worried about indulging over Christmas - you definitely can go over sometimes and you may not gain as much as you fear. And even if you do, starting over is possible. It’s not the end of the world. I’ve started restricting again this week (though I’m not strict about it) and am trying to go to the gym more often. I see lots of people posting on r/progresspics who say they achieved their weight loss in phases too, so that gives me hope I can get back to it.

To everyone reading this: hang in there, be kind to yourselves, and thank you from the bottom of my heart for being the supportive community that you are. I lurk more than I post, and I see so many wonderful comments to people who are struggling and it buoys me too. So THANK YOU!!! Here’s to a wonderful 2020!

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Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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