Why is it so hard to beat food cravings?

A friend made me mad a couple of days ago when we were having dinner together. I went to enter the meal and dessert calories into my app, and she remarked that I am overdoing the whole diet thing and that this obsessive behavior is not healthy. Well, I'm sorry, but a couple hundred calories makes the difference in whether I will stagnate at my current weight which is over 10 kg more than I would like it to be (I'm a 173 cm tall female, currently weighing in at 82 kg) or lose it. It always riles me up when people act like it's no big deal to just eat less - apparently they have never had a food craving like mine.

I get these cravings mostly in the evening - usually I want something carby like oatmeal, pizza, sweets, bread… It's like an itch that needs scratching. No, actually it's like waiting for a guy to text. You keep obsessively checking your phone and thinking of reasons why he hasn't texted and you keep asking your friends "Why hasn't he texted?", and you know you are being ridiculous, but you cannot help it. People tell you "don't think about him" or "you shouldn't care so much, it's just a text" or they tell you to find something else to do and distract yourself.

Honestly, it's the same thing with the food cravings. I had one of them just last night - I ate my dinner and I wasn't hungry - but I really wanted to have some oatmeal. I knew I could fit it in my calories for the day, but I felt bad for wanting to eat when I am obviously not hungry. For 2 hours I resisted and then said whatever and I had a small bowl of oatmeal. It was yummy!

Then I started craving pizza and ice cream. Now this was definitely not a part of my meal plan. I was at my daily calorie cap and I kept thinking that if I asked my BF to drive me to this 24/7 pizza place where I could stuff myself with it until I was sick, he would. It was 9 PM at this point and I decided to instead distract myself. We watched the Witcher, then we watched Our Planet while I was coloring my anti-stress coloring books. I watched Youtube videos about weight loss. I checked Reddit. I went on a 30 min walk into the freezing night. I did the laundry, I cleaned the dishes and by 11 PM I felt like punching someone really hard because, following my little analogy, "he still hasn't texted" (read: I still wanted to eat really bad) and I was going crazy. I ended up devouring an entire pomelo (one of those big citrus fruits) and a bowl of homemade popcorn and then I finally got sleepy and went to bed.

This morning I wake up, I go to crossfit and I am thinking on my way there - "Where did my craving go? How come yesterday it was driving me crazy for almost six hours and now I couldn’t give a damn about any pizza?"

It is so crazy to think how completely unable I am to function when I get into one of these moods and I have no idea what causes them or how to make the craving stop without giving in. I can be good for a week and then suddenly boom! Now you have to have pasta alfredo or you will die.

How do you guys deal with cravings?

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Creating a System of Success for your New Year Resolutions

I see a lot of people making extreme New Year Resolutions that set themselves up for failure. A resolution is worthless without a good plan and a plan might never be followed through without a system that makes it easy to succeed. With weight loss, it's often tied to cutting fast food and eating out so let's use that as an example. This is focused on the money associated with it but you could easily sub in calories or whatever other metric you'd like to use.

Let’s say my New Year’s Resolution is to spend less than $100 a month eating out for a family of two. That’s a SMART goal, it’s specific, measurable, seems attainable, relevant, and time based. A plan to achieve that goal might be to cook the majority of meals at home and maybe only eat out two-five times a month, depending on the price of the restaurant. If that plan were executed perfectly, then it would work!

But, it doesn’t necessarily make it easy to succeed. Life gets in the way and we end up swinging through the drive thru, picking up a pizza, or getting delivery. With a cheap average of $20 per eating out (for two), that means we reach our budget after just 5 meals. If we have 3 meals a day for 30 days that’s 90 meals total. At 94% perfect, we reach our budget and anything less than that we go over the budget. Effectively, we’ve given ourselves a 6% chance at success.

A system of success is designed to give us a better chance at reaching our goals. The first plan had no baseline, expected the changes right away, and left us with a 6% chance of success. So, if the goal is to eventually spend less than $100 a month eating out for a family of two, let’s reevaluate our timeline.

Under the new system, we first determine our baseline. Our baseline is how much we are actually spending a month on eating out, we’ll say we’re currently spending $400 a month. Then, we gradually reduce that number until we achieve our goal. Our new goal might be to reduce our spending on eating out by $100 a month for three months and then maintain the $100 a month eating out budget.

To put this into numbers, that means we’re eating out for roughly 20 meals at the beginning and we want to reduce it to 5 meals eating out after three months. So our goal is 15 meals eating out for the first month, 10 meals eating out for the second month, and 5 meals eating out for the third month. Just with our new baseline and goal structure, our chance of success becomes 75% for the first month (20 to 15), ~67% in the second month (15 to 10), and 50% in the third month (10 to 5).

Now, we add behaviors that make it easy to cook at home. A list of possible options are below.

· Plan and shop for groceries on Saturday

· Buy ingredients that can lend themselves to different flavors so you can satisfy cravings (bell peppers, onions, tomatoes, rice, etc. make it easy to make Asian, Mexican, Italian, Cajun, etc.)

· Meal prep weekday lunches on Sunday

· Spend one weekend a month making a big batch of easy food that can be frozen and easily reheated (empanadas and tamales are great!)

· Keep the kitchen clean

Then, we plan for failure. A few examples are below.

· Keep nonperishable snacks in your car so you’re not tempted by the drive thru

· Have a couple emergency meals at home and the office (i.e. canned soup, ramen, frozen burritos, etc.)

· Determine which fast food options are the cheapest/healthiest

· Are there coupons available that can make your budget go farther? That way, even if you have 20 meals you may still be reducing your spending which is the main goal.

At the end of each month, review your system and adjust as needed. A few possible modifications are below.

· Find free weekly meal plans online so you don’t have to plan

· Add grocery shopping to your calendar with an alert reminder

· Create simple one pot, one sheet pan, or stock pot meals for big batches and easy clean up

· Are healthy ready made meals from grocery stores included in the grocery budget or eating out budget?

By shifting our focus, setting realistic goals, and outlining behaviors that will help us reach our goals we can make it easier to achieve our New Year Resolutions. So to all of you who want to work out every day, eat 1200 calories, cut eating out completely, etc. take the time now to set yourself up for success. I guarantee you'll reach your goals faster and easier if you take the time to create a system of success rather than jumping in and giving up when it's overwhelming.

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From Junk Food to Whole Food need advice for anemia and weight loss

Sorry if this isn’t in the right community, but I’m brand new to reddit so I hope I’m posting in the right section.

I want to lose weight, and be healthier. I’m sure that sounds familiar. I am going to start by getting the easy to eat junk food and switch to Whole Foods for the most part. I also want to go into overdrive with exercise but I hit a road block when I do that.

I have anxiety, and emetophobia, and I’m anemic.

In order to kick start my weight loss I need to exercise but in order to do that, I require energy, but in order to have that, I have to have my iron count up, but in order to do that, I have to ingest iron, but in order to do that I have to get past the nausea, which is my biggest struggle.

I have already been on iron pills for as long as I could stand them and I can feel the difference but the nausea sucks and interferes with everything.

I have another doc appointment scheduled to discuss IV for the iron, but apparently it makes a body nauseous as well, I think. And I’m hesitant to do it if it’s not going to pay off.

So my question is for other redditors out there: do you have issues with anemia and how did you overcome it for your weight loss journey. And if you had an IV for the iron deficiency how did you react?

I’m looking for a solution so I can have enough energy to start losing it! Any help is welcome!

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I have re-gained about 60 of the 86 pounds I lost 2 years ago. Need advice on sustainable exercise/food habbits

Context

2 years ago I weighed 268 pounds and in the 10th grade of high school. I contribute most of my weight loss to external factors.

I joined my high school tennis team and daily practice caused me to lose a good 40 pounds there. Then between the summer of 10th to 11th, I worked my first job at a grocery store as a bagger and opened my own gym membership, which included a personal coach and Zumba classes(gave me social pressure motivation like tennis). I also broke under 200 pounds(was so happy!!). When the 11th grade began, I joined the Cross Country team because I loved to run at this point and broke at my minimum 182.

Food-wise, I didn't know what I was doing. I limited my portion-sizes as I remember eating 1 apple for dinner one day. I didn't eat sweets(no ice cream, candy, and sometimes limited intake on bananas and strawberries), never drank anything besides water(still don't), and ate salads almost every day. My diet was restrictive and something I couldn't sustain for the rest of my life.

The main reason I want to lose weight is to gain confidence. As of now, I'm a college student and I have to present myself in front of people. Part of my presentation performance includes self-confidence. Also, exercising boosts my mood and gives me energy throughout the day(I tell people its a coffee replacement).

What can I do?

I'm scared of lifting weights because I REALLY don't want to become the Rock with shoulders exaggeratedly broader than my waist nor tree trunks for arms... just don't want that look. Is it possible to tone my arm muscles without increasing arm width too much? What specific gym equipment/exercises should I focus on?

What advice could you give on food? When it comes to food, I don't know what I'm doing because I know sharply restricting food intake is unsustainable. Can you provide some general foods I should avoid or pursue for breakfast and lunch/dinner?

Any general advice would be helpful, please! Thank you guys so much for reading!

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January Calendar, Running Log and Planner – free printable

Run your BEST life and make this the year you crush those goals! Get the FREE printable January Calendar for runners. Plus Running Log and Meal Planner now! This pack of printables for runners includes: January Calendar with running tips, reminders and recipes. Blank version of the calendar so you can write in your own […]

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National Soup Month: 16 Tasty Soup Recipes the Whole Family Will Love

Nothing warms your bones and fills your belly better on a chilly day than a piping hot bowl of tasty soup. These delicious recipes use a bounty of vegetables, lean meats and flavorful seasonings to create tasty soup to keep your taste buds happy and your diet on track.

Who doesn’t love a good bowl of tasty soup after a long day? It’s a classic dish that has the ability to warm the soul on those chilly evenings. What’s even better? Tasty soup can be packed with plenty of  healthy ingredients that allow you to be satisfied with comfort food, while being filled with vitamins and nutrients that help you stay on track with your weight loss! What more could you ask for?

Looking for some more classic comfort food? Click below to check out our Buffalo Mac and Cheese recipe!

Buffalo Mac and Cheese

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Here are 16 ideas for healthy, tasty and season-approved soup recipes:

1. Simple Pumpkin Soup >

It lives up to its name in the prep department: bring broth, pumpkin puree, ground ginger, curry powder and other yummy seasonings to a boil, simmer for a little, stir in milk, simmer some more and done. With its rich pumpkin taste and creamy texture, this no-fuss recipe is the perfect pick when you’re craving the quintessential flavors of fall. For a version with a little extra kick, try Spicy Pumpkin Soup >—which works peppers, onions and the Nutrisystem White Bean Chicken Chili into the recipe. Need to grab some of the Nutrisystem White Bean Chili? Get it here! >

2. Italian Chicken and Fall Veggie Soup > 

Butternut squash and turnips—it’s in there. Carrots and kale—yup, those are in there, too—providing all their vitamins and minerals. You’ll also find shredded roasted chicken, tomato paste, red pepper flakes and tons of Italian seasoning. But wait, there’s more: whole-wheat gnocchi adds an extra Italian flair to this super healthy and hearty soup. Make this your flex lunch on a cool afternoon, and count it as one SmartCarb, one PowerFuel, one Vegetable and two Extras.

3. Zesty Tomato Soup >

With a few cans of diced tomatoes, a few cups of veggie broth, onions and garlic, you can whip up a big pot of this all-time favorite to enjoy throughout the week or freeze and save for a busy day. Almond milk thickens up this soup, bay leaves enhance the flavor, and chopped basil on top serves as a tasty (and oh-so-pretty) garnish.

4. 5-Ingredient Chicken “Noodle” Soup >

The “noodle” is actually spaghetti squash, cooked and scraped into pasta-like strands to save on carbs. Low-sodium broth helps cut salt. Chicken adds protein, carrots boost nutrients, and fresh thyme brings more flavor. Five simple ingredients make for the perfect side of soup to any Nutrisystem meal. For another slimmed-down take on this comfort classic, try the Skinny Chicken Noodle Soup. >

5. Veggie Lover’s Risotto Soup >

A handful of extra veggies transforms the Nutrisystem Mushroom Risotto entrée into a delectable soup fit for fall. Zucchini, baby bell mushrooms, kale and a can of diced tomatoes mesh beautifully with the savory vegetarian sausage, shitake mushrooms, red bell peppers and pinch of parmesan to create a flavorful spin on a rice and vegetable dish. Need to grab the Nutrisystem Mushroom Risotto entrée? Grab it here! >

Crispy Sweet Potato Curly Fries

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6. Creamy Butternut Squash Soup >

Plan to make an extra-large batch of this one: with its smooth texture and the rich, sweet flavor of squash, your family will sample this cold-weather favorite right out of the pot. It’s creamy (without any actual cream), and the carrots and onions add flavor without any bad fat, making this a healthy meal you can enjoy all winter long. 

7. Corned Beef and Cabbage Soup >

It’s got the traditional ingredients right down to the potatoes, cabbage, carrots and celery which all pair nicely with lean beef; and the leeks, garlic and thyme season the broth into the perfect base for this hearty—but much healthier—version of Irish pub fare.

8. Sour Cream & Dill Chicken Noodle Soup >

When you’re short on time but craving comfort food, Nutrisystem has you covered with its Chicken Noodle Soup. Thick noodles and chunks of tender chicken in a tasty soup broth are ready in minutes. Then stir in non-fat sour cream and top with a pinch of dill for a new flavor in no time. Need to order some Nutrisystem Chicken Noodle Soup? Grab it here! >

9. Veggie Summer Stew >

Garden variety vegetables give it its name, but this stew can be enjoyed in the winter, spring and fall, too. Big chunks of zucchini and squash alongside diced carrots, tomatoes and red bell peppers give you pops of color and lots of nutrients in every spoonful. The fiber-filled white beans help satisfy your hungry belly, while onions and seasonings please your palate.

10. Cauliflower Sweet Potato Soup >

Two powerhouse veggies join forces to bring you one satisfying soup that’s high in vitamin C, low in calories and loaded with health-boosting nutrients. The cauliflower and sweet potato combo simmer in a broth with garlic, onions, paprika, coriander, cumin and ginger to create a flavorful side to your lunch or dinner. Each one-cup serving is only 127 calories.

Broccoli Cheddar Quiche with Loaded Potato Crust

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11. Easy French Onion Soup >

All the classic flavors with much fewer calories makes this a perfect flex lunch. Vidalia onions and bay leaves flavor the broth, sourdough bread sits on top, covered in melted Swiss cheese—all for 129 calories per serving. Log this recipe one SmartCarb, one PowerFuel and one Extra.

12. Black Bean Quinoa Pumpkin Soup >

Wonder how pumpkin soup could possibly get any better? Try this inspired recipe that tosses black beans, quinoa and kale into the mix. The added ingredients pump more than 12 grams of muscle-building protein into the soup, and chili powder and cayenne heat up the seasoning. Top it all with a generous sprinkle of shredded cheese and you’ve got a new, healthy twist on an autumn standard.

13. Loaded Potato Soup >

It doesn’t get much easier than this: take a Nutrisystem Loaded Potato lunch, add some skim milk, chicken broth, spinach and spices and voila—potato soup for only 315 calories. If you’re Nutrisystem, a one-cup serving counts as one lunch, one PowerFuel and ½ Vegetable. Grab Nutrisystem Loaded Potato lunch right here! >

14. 5-Ingredient “Cheezy” Cauliflower Soup >

Cauliflower is one of those all-around excellent vegetables. It’s got lots of potassium, vitamin C, vitamin K and folate; it’s less dense than potatoes and makes a great replacement for rice; and it’s an unlimited non-starchy vegetable on the Nutrisystem plan. In this tasty soup recipe, cauliflower cooks alongside leeks and garlic in chicken broth until tender; then it’s mixed with nutrient-packed nutritional yeast for a cheesy taste. Enjoy the soup with lean meat for a light flex lunch.

15. Kitchen Sink Veggie Soup >

It’s got a little bit of everything, as the name implies—spinach and tomatoes, celery and carrots, onions and garlic. Also in there: pearl barley to add heartiness and Italian seasoning for extra flavor. Consider this comfort in a bowl.

16. Tropical Gazpacho Soup >

The cold, tasty soup is so packed with fresh flavors, you’ll want to dive your spoon in—no matter the weather! Pineapple, mango and colorful peppers offer up lots of vitamins, and red onions, cilantro and lime enhance the taste of this season-less soup. Want to try another slurp-worthy Gazpacho? The Creamy Green Gazpacho with Grilled Shrimp > features healthy veggies blended with yogurt, avocado and a slew of seasonings, and topped with perfectly cooked shrimp. Delish!

 

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Together, Let’s Make 2020 The Best Year Yet!

Work out an hour a day! Lose 20 pounds! Stop eating cookies! These may sound like some of the overly-ambitious promises you make at the start of every year, only to break a few weeks later. Get-healthy goals are good, but only if you can actually keep them.

Here at Nutrisystem, our mission is to make healthy living easier. We want you to succeed at this. (Just look at all those smiling faces below, eager to help you make this your best year yet!). And this year, to help you get off to a successful start, we’re dishing out 10 New Year’s resolutions to consider making in 2020. They’re realistic and achievable, so you won’t abandon them in a month. Plus, they’ll help jumpstart your journey toward a happier, healthier you.

Here’s to the very best year yet!

1. Aim to drop one to two pounds a week.
Evidence shows you’re more likely to keep the weight off when you lose it slowly and steadily, according to the Centers for Disease Control and Prevention (CDC). And as you work toward your ultimate goal, your effort along the way does your body good: Even a modest weight loss, such as five percent of your total body weight, can help improve blood pressure, cholesterol and blood sugar levels. [If you weigh 200 pounds, a five-percent weight loss equals 10 pounds.]

2. Walk more.
You’ve heard it a million times, and for good reason: It’s safe for most people, low-impact and requires nothing more than a pair of supportive shoes. Walking helps manage your weight, strengthen your body, and boost your mood; do it regularly and research suggests you’re likely to live longer. Begin with a slow stroll, for just a few minutes a day; then gradually build up your time and pace to the recommended 150 weekly minutes at a moderate-intensity. Break that up into small chunks if that’s more doable for you: Three, 10-minute brisk walks a day, five days a week.

10 Reasons You Need to Eat More Fruits & Veggies

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3. Do body weight exercises.
Lunges, push-ups, crunches and squats: These equipment-free moves are a great way to add strength training to your routine; in fact, “back to basics” body weight training is predicted to be a top fitness trend of 2017, according to a survey by the American College of Sports Medicine. Regular strength training helps build lean muscle mass so you burn calories more efficiently; it also helps strengthen bones, manage your weight and sharpen thinking skills.

4. Add veggies to every meal.
That’s one way to help meet your “eat healthier” goal. Vegetables are low in calories, high in filling fiber and loaded with nutrients that may help reduce your risk of disease. And while you’re pretty good about getting some greens on your dinner plate, don’t skimp on other meals: In the morning, add spinach to an omelet or try smashed avocado on whole wheat toast; pile a lunch sandwich high with extra fixings (tomatoes, cucumbers, avocado) or use lettuce as a wrap (instead of bread); and during snack time, munch on carrots dipped in hummus or blend frozen broccoli or cauliflower into a fruit smoothie.

10 Reasons You Need to Eat More Fruits & Veggies

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5. Practice deep breathing.
It’s one of the simplest and most effective ways to start meditating. Find a quiet spot, get in a comfortable position and focus all your attention on feeling and listening as you slowly inhale through your nostrils for a count of three, then exhale. Try placing your hand right below you navel so you can feel your belly rise and fall. Spending even a few minutes a day in meditation can help reduce stress and ease anxiety.

6. Sip water throughout the day.
Research has shown even mild dehydration can sap energy, reduce your ability to concentrate and negatively affect your mood. Plus, scientists from the University of Illinois at Urbana-Champaign found people who drank one, two or three more cups of water a day cut calories and reduced their consumption of saturated fat, sugar, sodium and cholesterol. One guideline we like at Nutrisystem is to drink a half ounce of water for every pound of weight you weigh (so divide your weight in half and drink that many ounces of water per day).

How to Know if You’re Dehydrated

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7. Schedule a physical.
Regular health exams can help find problems before they start, or earlier when your chances for treatment and cure are better, says the CDC. Talk to your doctor about what screenings or exams you may need, and when you need them. To make the most of your visit, compile your medical history, bring along any medications (including vitamins and supplements), prep a list of questions ahead of time, be specific with any symptoms you may be experiencing, and be honest so your doctor can better assess you.

8. Make time to volunteer.
When people contribute to their community or an organization they are passionate about, they lead happier lives, have lower rates of depression, and may even live a little longer than those who do not volunteer, according to a research review of more than 50 studies. Think about causes that are important to you, and research groups that deal with those issues. Also consider what you have to offer: if you love building or outdoor work, or have a knack for teaching kids, look for opportunities where you can use your skills.

10 Things Healthy People Do Every. Single. Day.

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9. Pace your drinks.
Especially around the holidays, all that toasting and cheersing could lead to one too many cocktails. One drink a day for women, two for men is considered light to moderate, and may even help protect against heart disease. But heavy drinking (more than three drinks on any day or more than seven per week; for men, more than four on any day or more than 14 per week) can actually hurt your heart and your liver, as well as raise your risk of depression and certain cancers, according to research. To help keep consumption under control at a party, pace yourself to no more than one alcoholic beverage per hour. Sip slowly, and space them out by making every other a non-alcoholic drink, such as water, soda or juice. Also, don’t drink on an empty stomach—alcohol is absorbed more slowly with food in your belly. And throughout the year, keep a drink diary: Note each drink before you drink it—on a card in your wallet, in a note on your smart phone, on your kitchen calendar, or wherever works for you. It may help you slow down, and shed light on any potential problem.

10. Set a bed-time alarm.
As odd as that may sound, the most important sleep strategy is to stick to a schedule—go to bed at the time every night, get up at the same time every morning. So set an alert to ring about a half hour before you plan to hit the sack to give you time to wind down, power off the laptop, put down the smart phone and get ready for bed. When you get into a regular sleep rhythm, you get better quality and more sound rest.

The post Together, Let’s Make 2020 The Best Year Yet! appeared first on The Leaf.

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