Weight Loss Tips

Monday, January 6, 2020

Celebrate your successes, even if they don’t feel like success to you

I started last year at 190lbs. I made myself a goal to reach 145lbs by the end of the year. Needless to say, I didn’t succeed. I did lose 20lbs, but progress has felt so slow that I don’t really feel like I’ve done much.

Over Christmas I saw a bunch of relatives I don’t see frequently, and several of them commented on my weight loss, saying I looked great and encouraging my commitment to my health. I was genuinely surprised at their comments, as I didn’t think my weight loss was noticeable at all. I’d attributed jeans getting looser as cheap material stretching, even though I saw the scale going down.

I’m normally a lurker so I just wanted to make this post to remind myself and others that even if you don’t see it, you are making progress. No matter how small it feels to you, it does make a difference in the end, and I’m thrilled to head into 2020 with a healthier and happier body!

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Goal Setting Workbook for Runners – free printable pdf

Goal Setting Workbook for Runners – FREE Printable pdf. Make this your BEST Running Year yet with this planner. Goal Setting Planner for Runners Includes: Top 3 Goal Sheet Main Goal Sheet w/ Mini-goals Monthly Planner Weekly Planner Important Dates for 2020 Gratitude Worksheet Obstacles and Lessons Worksheet Get focused and identify your top […]

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Summary of Reddit's weight loss tips (sorted by points)

Mindset

(~11k points) Don’t reserve happiness for a later date or weight.
(~5k points) Weight loss happens in the kitchen: it's much more effective to consume less than it is to work the calories off through exercise. BUT don't discount the mental benefits of exercise, like improved mood and motivation, to make you more able to implement diet changes
- Even eating healthy (or at least not badly), you can eat too much. And you can't "out exercise" a bad diet. (e.g. cookie - 3.5 miles)
(~2k points) Losing weight is not easy but it is simple: Consume fewer calories than you burn
(~1.2k points) The best diet or workout is one you'll keep doing. Your success isn't measured by an individual day's success or failure. It's about a lifestyle change. So even if you don't see results as quickly as you'd hope, don't give up
- Choose to do cardio you like over that which you don’t (e.g. running).
- Make small, easy changes vs big changes (e.g. small calorie reduction vs working out every day)
(~1k points) Keep patience. Losing weight (especially a significant amount of weight) takes a considerable amount of time.

The following three tips had negligible support, but I found them too important to omit:

You will eventually start losing weight at a slower rate and that it normal. Remember that it will take time and to not give up. It's a marathon and not a sprint.
Don’t start an intense exercise routine until you know you can maintain a healthy diet because it is easy to pig out when tired
Be honest with yourself about how much you exercise and what you eat (how many calories, sugars, etc.) because the first step to changing your habits is to acknowledge what they are.

Diet

(~4.6k points) Calories In, Calories Out: You must burn more calories than you eat
- o Any diet can work if there is a calorie deficient. Try MyFitnessPal to find the appropriate calorie restriction for your size and activity level.
- If calorie counting sounds too unwieldy, consider only counting for a few weeks until you get the idea of the calories of your typical foods
(~2.3k points) Meal prepping. Know exactly what you’re putting into your body every day.
(~2.1k points) Use a calorie counter app / nutrition calculator (e.g. MyFitnessPal)
(~1.5k points) Stop drinking your calories: Cut out sugary drinks (e.g. soda, juice, Gatorade)
(~1.3k points) 70% rule: eat 70% of your meal. Take a break and drink water before coming back to it.
(~1.1k points) Cut-out alcohol or switch to low-cal alcoholic drinks like liquor with minimal mixers
(~1.1k points) Drink more water. Keep yourself hydrated while avoiding hunger disguised as thirst
(~1k points) Use a smaller plate (e.g. saucers for dinner plates)
(~750 points) Intermittent fasting
- It can help you remember what real hunger feels like, compared to stress and comfort hunger
(~600 points) Keto
(~400 points) Stop buying junk food. You wouldn't leave drugs in the home of a drug addict
- o Bring to-go containers to avoid wasting food

Exercise

(~1.2k points) Walking (e.g. make it a part of your routine or commute)
(~850 points) Cycling or some form of cardio in place of harder to maintain habits like running
(~400 points) Go to gym BEFORE work. Doing so helps you wake up and feel ready for day and more motivation than going at end of day. ALTHOUGH, what works best for your schedule and when you naturally feel most motivation might be different.
(~400 points) Dancing (for white guys preferably. The uncoordinated, flailing burns maximal calories)
(~300 points) Join a sport. It would help you make exercise more naturally a part of your routine
(~300 points) Weight training, for building muscle most quickly

Other

(~200 points) Practice good sleep hygiene. It plays a huge role in your ability to follow through with your goals

Honorable mentions

Have heart broken/shattered, sleep all day (depression diet)

Most controversial

1. Keto
2. Vegan
3. Intermittent fasting
4. No sugar

Controversial

Weigh yourself daily
Paleolithic diet
Only eat when you’re hungry / you only lose weight when you're hungry
No bread
Eat before 6PM
Cocaine
No meat
Calories burned > calories in
Low carb diet
Meth

I rounded the points by 50s or 100s (depending on the popularity of the comment) from about 30 threads related to weight-loss.

I did not tally the number of times a suggestion came up as controversial. I only noticed that when sorted by controversial, Keto, Vegan, Intermittent fasting, and no sugar comments reigned supreme.

I hope you found this list useful.

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Maintenance Monday: Before and After

Happy new year and new decade, gang!

This week I thought it would be fun to share photos to inspire any new losers and reinvigorate the maintainers among us. Without the SVs and NSVs of weight loss, and as time passes and you get used to the New You, we can start to take for granted how far we've come. With any luck, new habits were formed, old coping mechanisms were outgrown, your health may have improved, you may have reached and re-set activity goals, but at its simplest, you look different now, right? There is less of you. Even on days when I'm outside my maintenance range (hi), and even if I'm beating myself up, I can look in a mirror and objectively, I'm slim. I did that! So today, let's give ourselves props for setting and reaching goals, demonstrate that losing weight and keeping it off is possible, and show off a little! You could do a classic B&A, just the A, or share a dexa scan if you're fancy and security conscious.

(Feel free to set your photos to private on imgur and/or obscure your face for security purposes. This is also 100% voluntary!)

Anything else on your mind pertaining to maintenance? Is your diet going effortlessly, or have the last few weeks been more of a struggle? All questions, remarks and worries are welcome topics of conversation!

Previous Maintenance Monday threads can be found here.

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10 Reasons The Leaf is Your Go-To Weight Loss Blog

There are thousands of weight loss blogs out there, with millions of articles and pieces of information—some of it real, some questionable. So how do you find the useful info among all the noise? Easy: Find a go-to weight loss blog you can trust—like Nutrisystem’s The Leaf!

The Leaf is stuffed with useful, factual and fun weight loss information from the experts at Nutrisystem, who have helped millions of people lose weight. Were ready with the tips, tricks and recipes you need to succeed, too.

The Leaf Overview: All About Our Weight Loss Blog

Here are 10 reasons to make The Leaf your one-stop, go-to weight loss blog:

1. Our weight loss tips are backed by science, not fads.

leaf

Just like our Nutrisystem programs are designed by dietitians using the science of nutrition, the tips on The Leaf are based on real evidence for real results. Whether it’s giving you a grocery list that fights belly fat, teaching you the benefits of your phone for weight loss or just offering simple food rules that bring big changes, the tips on the Leaf have real science behind them and explain why you’ll see better results by following.

2. The Leaf has hundreds of easy recipes.

recipes

One of the most important parts of Nutrisystem programs is Flex Meals, meals you prepare on your own or order at restaurants. Preparing, ordering and eating Flex Meals doesn’t just help you lose weight. It provides a learning experience and prepares our members for life after Nutrisystem when they reach their goal. But you don’t have to be a chef: The Leaf offers hundreds of recipes for Flex Meals that are delicious, on-plan, and so simple to make. Click here to browse through our flavorful, fun recipes >

3. We have valuable advice from people just like you—our Nutrisystem Success Stories.

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Lots of people succeed with Nutrisystem, losing 10, 20, 50 and even 100 pounds or more. These people have been through the same struggles, challenges and setbacks that every person on a weight loss program has felt—and they still succeeded! They’ve shared their stories and tips with us and it’s all available here on the Leaf. If you’re a yo-yo dieter, read Mei’s story of finally sticking to a program that worked for her. If you’ve ever thought that you can never lose the weight, read Dean’s story of losing more than 240 pounds. And if you want to take back control of your life, read Erin’s story about how Nutrisystem put her back in the driver’s seat of her own story.

3 Tips for Finding Your Motivation

4. We offer simple food swaps that makes healthy eating easier.

healthy food swaps

Losing weight doesn’t mean giving up the flavors you love. That’s why Nutrisystem creates healthy versions of your favorites, such as pasta, burgers, pizza, cookies, cake and more. And it’s not just Nutrisystem foods that let you keep your favorite flavors while living healthier. The Leaf provides healthy eating tips and swaps that help you reduce the amount of sugar in your diet, enjoy seasonal favorites without guilt, reduce your carb intake and even enjoy Halloween treats.

5. We answer your questions about succeeding with Nutrisystem.

leaf

If you’re new to Nutrisystem, you may have questions: What’s a Flex Meal? What are SmartCarbs? What can I eat when I go out? The Leaf has the answers! We give you helpful explanations and guides on how to build Flex Meals, dining out while losing weight and Nutrisystem terms like PowerFuel and SmartCarb. If knowledge is power, the Leaf will make you into a powerful, fat-fighting force!

6. Our fitness strategies fit into your real life.

fitness

Not a fitness fanatic? Not a problem. Instead of shaming you, The Leaf meets you where you are with short, 10-minute workouts, tips for staying fit when you’re extra busy, motivation to get you moving and even fitness tips for people who hate exercise. There are many ways to move your body and The Leaf will help you find one that you love—or at least like enough to do consistently!

Cardio vs. Strength Training: What’s Better?

7. Our tips help you lose weight with less effort.

leaf

Losing weight and keeping it off is all about making healthy choices. The Leaf provides you with simple tips to make all that healthy decision-making even easier. With small tweaks you can make in your kitchen, weight loss tips that don’t involve diet or exercise and small steps you can take each morning and each day of the week, The Leaf makes it easy to get better weight loss results with less effort.

8. We help you live a healthy lifestyle.

leaf

Losing weight will make you look and feel great. However, it’s also important to create a healthy lifestyle. The Leaf celebrates your whole life being healthy with tips on getting better sleep, dealing with stress, having healthier skin and other non-weight-related information. The Leaf is a healthy lifestyle blog that can help you become the best version of you.

9. The Leaf isn’t just a blog.

leaf

The Leaf isn’t just your go-to weight loss blog. It’s also your friendly, responsive source for weight loss information on social media. Nutrisystem’s Facebook and Twitter pages are loaded with content from The Leaf. There’s always someone to answer your questions on these platforms—whether it’s about a Leaf recipe, a Nutrisystem food or just for more information on one of our science-backed tips.

5 Reasons Nutrisystem is the Best Diet Plan to Become Your Best You

19. The Leaf is new every day.

leaf

Are there new recipes, tips and inspiration on the Leaf today? If the day ends in “y,” then the answer is yes! Make The Leaf your first blog stop each day to help you succeed on your weight loss journey. We’re your go-to weight loss blog!

The post 10 Reasons The Leaf is Your Go-To Weight Loss Blog appeared first on The Leaf.

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Music and Weight Loss: What the Research Says

The idea that some good tunes can actually have an impact on your weight loss just may be music to your ears. But it’s more than just an idea—it has scientific backing. Several different studies have looked at the way in which music can impact everything from the effectiveness of your exercise routine, to one’s overall health. They all seem to point to the same fact—that music matters. Find out how music can help you reach your weight loss goals on your Nutrisystem journey.

Music to Lose By: 13 Songs Guaranteed to Get You Moving

Music Helps You Burn More Calories

burn calories

A lot of the research focuses on how music impacts one’s workout routine—and it’s quite encouraging. For instance, research published in the Journal of Exercise Physiology Online, demonstrates that people exercising with fast tempo music had a higher heart rate and increased respiratory rate—all of which adds up to more calories burned.

Good Tunes Makes Exercise Enjoyable

music and weight

In addition to burning more calories, different research, out of Brunel University London, has revealed that music makes exercise more enjoyable. The results, which were published in the journal Psychology of Sport and Exercise, found that listening to music led to a 28 percent increase in enjoyment (compared to no auditory). This is important as music could inspire you to work out longer, leading to even more calories burned.

10 Ten-Minute Workouts

Listening to Music Helps You Stick with Your Goals

music and weight

Similarly, music can also help you stick to a program for the long-term. A study, from Fairleigh Dickinson University, found that listening to music while exercising helped participants adhere more closely to their workout regimen and lose more weight. According to MedicineNet, the 2005 study followed a group of overweight and obese women during a 24-week period of exercise. Half of the women listened to music of their choice. While all participants lost weight, weight loss was higher for the music listeners.

Moving to Music Helps Increase Your Happiness

music and weight

If you’re someone who loves music (as most people do), then this is probably quite obvious to you—music makes you happy. Specifically, dancing to music has been shown to be a great way to boost your mood. A study, published in the International Journal of Neuroscience, showed that 12 weeks of dance sessions raised serotonin (the neurotransmitter contributing to feelings of happiness) and contributed to enhanced mood.

6 Reasons to Crank Up the Tunes Today

Tips for Incorporating Music Into your Routine

music and weight

There’s no question that music can have a positive impact on your workout routine and overall health. It is a great way to potentially increase results with your weight loss plan. We’ve rounded up a few important takeaways so that can use music to your benefit.

Choose music that you like. Enhance your workout and get motivated by listening to your favorite tunes. Choose music that personally motivates you and remember that it is very subjective. While you might be inspired by “rock,” your friend might be inspired by “hip hop.” Headphones are certainly a wonderful creation!
Create a playlist that fits your routine. Use music to boost your workout by coordinating it with the activity you’re doing. According to The Sport Journal, research displays that synchronizing your tunes with “repetitive exercise is associated with increased levels of work output.” For instance, a slow and steady beat might be more helpful for a weight-lifting session, while something with a faster tempo would be ideal for an aerobic workout. You might even consider which songs motivate you the most to tackle that hill on your run and which help you run at a faster pace on the straightaways.
Do your musical homework in advance. As you gear up to incorporate more music into your routine, take some time to create playlists and maybe even venture outside of your typical line-up. Find songs that really inspire you and update your playlist accordingly. With some advanced preparation, you’ll be ready to make the most out of your workout!

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How to Get Moving When You Really Don’t Want To

Yes, of course you know you should work out—it boosts energy, makes you happier and helps you lose weight. You also know your to-do list is endless, in the morning you have no time, at night you’re too tired, and sometimes in between you just don’t feel like it. Still, you know you need exercise. Here are some tips on how to get moving when you really don’t feel like leaving the couch:

Set small goals. Thirty minutes of exercise on most days is the recommendation, but if that’s a chunk of time you don’t have in your schedule, feel free to break it up. Fifteen minutes, twice a day–or even 10 minutes in the morning, 10 in the afternoon and 10 at night—is just as effective. Research conducted at the University of Wisconsin found overweight women lost similar amounts of weight whether they did 30 minutes of aerobic exercise in one shot, or divided their sessions into shorter spurts.

3 Exercises for People who Hate Exercise

Do what’s fun. Hate going to the gym? Don’t go. The idea of taking a Zumba class gives you hives? Tell your friend you have to pass. You’re more likely to stick to a fitness program if you’re doing something you like. Try new things, too: take tennis lessons, for example, or join a softball league.

Recruit a buddy. Exercising with a partner can help keep you motivated and more accountable, and studies show you may even work out a little harder: Researchers at Michigan State University found exercising with someone you perceive as moderately more capable can as much as double your own workout time and overall performance. Ask a friend to take a yoga class with you, sign up for a local charity run together, and even form your own walking group.

Reward yourself. When you hit milestones—like training for your first 5K walk, or running longer than you ever have before—give yourself a treat to stay motivated, such as a new pair of running socks or a 30-minute massage.

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