Thursday, January 9, 2020

20 Mouthwatering Recipes for Spicy Food Lovers

Hot and zesty food doesn’t just make your palms sweat, your cheeks flush and your tongue cry out for an ice-cold drink. According to science, your favorite spicy recipes might just increase your longevity and the number of calories you burn, too.

It’s true: According to Science Daily, scientists found that capsaicin, the component in peppers that makes them hot, increased the energy expenditure of people who ate it for several hours after a meal. Another study, published in the journal PLoS ONE, found that consumption of chili peppers was associated with a 13 percent lower risk of early death.

That’s great news and all. However, there’s only one real reason to make your recipes spicy: It’s delicious. If you’re a spicy food lover, you’ve come to the right place! We’ve rounded up our favorite spicy recipes to satisfy your zesty food cravings.

5 Surprising Benefits of Spicy Food

Here are 20 mouthwatering recipes for spicy food lovers:

1. Spicy Buffalo Deviled Eggs >

Calories per Serving: 81

On Nutrisystem, Counts As: 1 PowerFuel

Give your brunch some kick! Throwing buffalo sauce into the mix when making deviled eggs gives you the best of two appetizer worlds. And they’re so easy to make! After boiling and peeling some hard-boiled eggs, just mix the yolks with some hot sauce, black pepper and a little bit of light mayo for a poppable app that your guests will love. Bonus tip: Make some extras to store in the fridge for an easy, protein-packed addition to your weekday breakfast.

2. Buffalo Turkey Meatballs >

Calories per Serving: 235

On Nutrisystem, Counts As: 2 PowerFuels and 2 Extras

Bring these meatballs to your next big game party! No one will guess they’re weight loss-friendly. Smothered in a creamy, buttery buffalo sauce, they’re decadent and delicious. But they’re not just bursting with flavor! The lean protein from ground turkey and an added punch of protein from Greek yogurt in the sauce will fill you up—and help you stay full long after the first quarter. Just make sure to get your serving of four before the other fans eat them all!

3. Buffalo Blue Cheese Dip >

Calories per Serving: 24

On Nutrisystem, Counts As: 1 Extra

This blue cheese dip has everything you’d expect from the full-calorie, restaurant version—it’s chunky, creamy, flavorful and with the addition of buffalo sauce, spicy. Thanks to its Greek yogurt base, it’s also lower in calories and higher in protein than store-bought or restaurant-ordered dips. Cut up some carrots and crunch into this spicy, delicious dip without a dollop of guilt.

4. Boneless Buffalo Chicken Bites >

Calories per Serving: 103

On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra

If you thought a weight loss plan meant giving up crunchy, juicy chicken nuggets, you don’t know Nutrisystem! This recipe can make spicy, crispy, breaded nuggets a part of your Flex meal regimen—and it’s so simple to make. Swapping whole eggs for egg whites helps to reduce the calories in the breading. Baking keeps them even friendlier for your plan. Oh, and there’s the spice: There’s cayenne in the breading for kick and creamy hot sauce to dip them in. These bites are a winner!

Love Chicken Nuggets? 5 Recipes You Need to Try Right Now

5. Boneless Sweet & Spicy Thai Chicken Bites >

Calories per Serving: 142

On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra

If you couldn’t tell, we love spicy boneless chicken recipes! For just a few calories more, your chicken bites can have a Thai twist. The mixture of honey, lime, rice vinegar and chili garlic sauce give these bites some bite—sweet, spicy, tangy flavor that you’ll love to munch on. Because they’re also baked, they’re another boneless offering that’s guiltless!

6. Instant Pot Buffalo Chicken Wraps >

Calories per Serving: 219

On Nutrisystem, Counts As: 2 PowerFuels, 1 Extra and 1 Vegetable

This dish is the perfect way to get in your vegetables! These lettuce wraps are smothered in shredded buffalo chicken and drizzled with an easy, homemade blue cheese sauce. The Instant Pot makes it simple, taking chicken from raw to ready-to-shred in just 10 minutes—just enough time to prepare the sauce and set up some simple lettuce wraps to scoop up all that deliciousness. At just 110 calories per wrap, you’ve created a spicy, creamy Flex meal that satisfies.

7. Buffalo Chicken Sliders >

Calories per Serving: 238

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 1 Extra

No Instant Pot? No problem! You can still have shreddable, spicy chicken recipes in under a half-hour. This buffalo chicken sliders recipe is sure to become a go-to for a Flex meal that feels like a cheat. But not to worry! It fits perfectly into your Nutrisystem program. Just cover the chicken in a pot of water, boil for 25 minutes and it’s ready to shred. Stir the shreds with a simple spicy, buttery, vinegar-y hot sauce mixture for smothered sliders that will soak the bun in flavor and have you reaching for an extra napkin.

8. Buffalo Mac and Cheese >

On Nutrisystem, Counts As: 1 Nutrisystem Lunch and 1 PowerFuel

In just 35 seconds—less time than it will take to read this paragraph—you can pump up a Nutrisystem White Cheddar Mac and Cheese lunch entrée with extra protein and more flavor. After preparing the mac according to package directions, you’ll just add in some shredded, pre-cooked rotisserie chicken and your favorite buffalo sauce. Sounds simple but it’s genius and delicious! Check out the video at the link above to see how easy it is!

7 Pain-Free Lunch Habits That Melt Pounds (and Burn Calories!)

9. Cauliflower Buffalo Bites >

On Nutrisystem, Counts As: 1 Vegetable and 2 Extras

Get ready to love eating vegetables: Even the pickiest eater won’t be able to resist these slightly-crunchy, super-spicy cauliflower bites. They’ve got all of the flavor of your favorite buffalo-sauced appetizers and sides but with none of the guilt. When vegetables are this crunchy and delicious, it’s easy to get your five servings of non-starchy veggies in each day.

10. Spicy Inside-Out Cheeseburger >

Calories per Serving: 353

On Nutrisystem, Counts As: 2 PowerFuels, 1 SmartCarb and 1 Extra

Plenty of foods claim to be “bursting” with flavor but this stuffed, inside-out cheeseburger really means it. Bite into what looks like a regular burger and out comes gooey cheese that’s been hiding inside. Make these for your next cookout and surprise your guests with the cheese—but give them fair warning about the spice! The patty is loaded with Worcestershire sauce, red pepper flakes, jalapeno and spices. This is one burger that spicy food addicts will love.

11. Sweet and Spicy Turkey Jerky >

Calories per Serving: 78

On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra

If you’ve got an at-home dehydrator, you’ve probably found out an unfortunate fact about making jerky; there’s so much sodium! Make your jerky diet-friendly by simply cutting out some of the salt for some spice. The American Heart Association says that using spice in your cooking can reduce your cravings for salty foods. This turkey jerky recipe does just that! By adding in spice, you’re able to use less salt while still getting the delicious jerky flavor and texture you’re looking for. Pineapple juice and honey help make it sweet without too much sugar.

12. Spicy Cajun Ham and Carrot Sweet Potato Mash >

Calories per Serving: 293

On Nutrisystem, Counts As: 2 PowerFuels, 1 SmartCarb, 1 Extra and 1/2 Vegetable

Ready to wow a crowd? With this recipe, you will! It makes 16 servings of spicy ham and 8 servings of creamy, delicious hash that your guests will love. After you rub your ham with a mix of herbs and spices, bake it for an hour while crafting the mash. With minced garlic, shallots and more, it has a flavor and consistency that will have you switching from traditional mashed potatoes forever. And if you don’t have a small army to feed, fret not: You’ve got spicy, flavorful leftovers that will keep you on plan all week.

Sweet! 14 Awesome Ways to Eat Sweet Potatoes This Season

13. Chinese Cabbage with Spicy Garlic Ginger Sauce >

Calories per Serving: 53

On Nutrisystem, Counts As: 1 Vegetable and 1 Extra

Who said salad has to be boring? This side dish certainly isn’t. It’s spicy, tart and crunchy, making it the perfect side to get in your veggies. The flavor-packed blend of soy sauce, garlic, ginger and red pepper flakes makes this bowl of cabbage, peppers and onions so much more. At just 53 calories per serving, you’ll have plenty of room for your main course—or for seconds of this spicy side.

14. Spicy Sriracha Slaw >

Calories per Serving: 28

On Nutrisystem, Counts As: 1 Vegetable

This spicy slaw has it all! Creaminess from Greek yogurt that’s swapped in for mayo-based dressing. Crunchiness from two kinds of cabbage. Spice from Sriracha sauce. Bright punch from chopped cilantro. Feel free to pile it high on one of the other spicy dishes listed here. This side will set your tongue ablaze while filling your plate with fiber and nutrients in each serving.

15. Spicy Peanut Slaw >

On Nutrisystem, Counts As: 1 PowerFuel and 2 Vegetables

Out of all of these spicy recipes, you’re going to want to make this one every week! A simple, spicy and creamy peanut sauce makes this crunchy slaw the ultimate side for stir fry, steak or really any main course. With chunks of chopped chicken breast tossed in, it’s even hearty enough to stand on its own as a meal. Pack a big container of it for lunch and you’ll be smiling and crunching your way through a spicy midday meal. Want some added kick? Add as much Sriracha to the peanut sauce as you can handle.

16. Black Bean Quinoa Pumpkin Soup >

On Nutrisystem, Counts As: 1 Nutrisystem Lunch, 1 SmartCarb and 1/2 Vegetable

Give a new meaning to pumpkin spice with this simple, homemade soup. Fresh pumpkin and vegetable broth create a harvest-ready favorite, fast. Adding in cayenne pepper, chili powder and onions will kick up the spice and create a warm flavor, making this spicy soup even more mouthwatering. The best part? This autumnal favorite is ready in under an hour.

How to Make Your Own Pumpkin Seeds

17. Spicy Shrimp Quesadilla >

Calories per Serving: 221

On Nutrisystem, Counts As: 1 PowerFuel, 1 SmartCarb and 1 Extra

Any quesadilla can be gooey and cheesy. But with jalapeños, chili powder and cayenne on board, this shrimp quesadilla brings the heat. It’s ready in just a few minutes, making it the perfect Flex Meal for when a cheese craving strikes. Quickly crush your cravings with 221 calories of “that hits the spot” and get back to your life. Squeeze some lime on top and savor the spice, the shrimp and the satisfaction that something this delicious is doing good things for you.

18. Spicy Sausage Bruschetta >

Calories per Serving: 117

On Nutrisystem, Counts As: 2 PowerFuels and 1 Extra

Looking for spicy recipes to serve up at your next party? Easily double the ingredients for this one if you’re having friends over. They’re going to devour this pile of bruschetta almost as soon as you place the plate down on the table. Filled with spicy sausage and melted cheese, your guests will thank you when you reveal that something this crowd-pleasing was ready in less than 15 minutes.

19. Simple and Spicy Instant Pot Carnitas >

Calories per Serving: 306

On Nutrisystem, Counts As: 2 PowerFuels, 1 SmartCarb and 1 Extra

You don’t need all day—or a trip to a restaurant—to enjoy the savory, spicy flavor of carnitas. With the magic (OK, science) of an Instant Pot, you can make them in less than 30 minutes. Just dump in pork, garlic, onion, black pepper, cumin, chili powder, diced tomatoes and cooking oil. Close the lid and let your mouth start watering. In just a half-hour, you’ll have fork-tender, shreddable meat with just the right amount of spice.

20. 5-Minute Air Fryer Coconut Shrimp with Spicy Apricot Sauce >

Calories per Serving: 225

On Nutrisystem, Counts As: 1/2 SmartCarb, 1 PowerFuel and 2 Extras

This recipe is a triple threat of surprises. Surprise 1: You can make restaurant-style, crunchy coconut-covered shrimp at home. Surprise 2: Apricot dipping sauce that’s sweet, spicy and surprisingly delicious. Surprise 3: It’s ready in five minutes.

An air fryer is our secret ingredient in this recipe. Using super-heated air instead of oil lets the shrimp cook fast and crispy without oil or worries about overcooking. You get to enjoy the same meal you’d get at a fancy seafood restaurant and you don’t have to be a chef to make it! The apricot sauce—prepared simply in a saucepan over medium heat—gives this simple, five-minute meal a gourmet touch that will leave your taste buds tingling. You won’t believe this crunchy, sweet, spicy, satisfying meal is actually helping you LOSE weight!

Love Spicy Food? 10 Menu Options You Need to Try

The post 20 Mouthwatering Recipes for Spicy Food Lovers appeared first on The Leaf.

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Couch Potato to Marathon in 1-Year - is it possible?

Here it goes, I am a 44 year old male and started making changes in my life in October. I started with only dieting and lost a bit of weight, then I started walking, which has led to power walking, and now to light jogging. I have gone from 410 lbs to 360 lbs in this timeframe. Before anyone thinks that I am still too vastly overweight to do this, I am 6’7” with a lineman’s build and was a division 1 heavyweight wrestler, and competed at 250-270 lbs in college, so my ideal weight would be somewhere in that neighborhood.

I feel great during my workouts, my weight loss has slowed a bit over the last couple of weeks as I am really pushing my body and rebuilding some of my lost muscles, but feel this will be a short term delay. I plan to be in the 310-330 lb range by April/May timeframe. Currently I feel on top of the world!

I was thinking about doing a marathon before the end of the year, there is a pretty big marathon in my city in October, and it’s known to be first marathon friendly. Do I have a chance in hell of success?

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Day 1? Starting your weight loss journey on Thursday, 09 January 2020? 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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Eating my previously go-to binge food during my weight loss

I had a rather rough day yesterday at work and left the office around 10.30PM. I usually prepare some low-calories snack like seaweed sheets to eat before sleep (planned), but I ran out of it and proceeded to go buy some at the nearest 7/11. Well, I was suddenly craving sour cream & onion pringles. Was not surprised of this craving because before my weight loss journey started, I used to stress-binge 1 full tub of pringles on top of soda and a chocolate bar after a rough day at work. Throughout my weight loss journey this is the first time I had to work until quite late, so it probably triggered some old habit I had.

In the end I bought the small can, which is about 280 kcal along with a diet soda. It's not a win, but other than less calories overall, instead of finishing them in less than 5 minutes like I used to do, I tried to enjoy it slowly and it took me almost 40 minutes to finish the whole thing while watching youtube. I actually read this advice to appreciate food slowly through this sub and it helped me to curb my cravings with less, so thank you guys for that! This doesn't happen often and I'm not too worried about my progress, but I was struggling with the sense of guilt that was coming up. In the end I decided to be positive and convinced myself this will be a once-in-a-while thing and it's pointless to blame myself for not being perfect. Now that I know how that situation feels like, I am ready to be better the next time I encounter this situation.

Just sharing this for accountability and also to remind myself to never feel guilty for being imperfect. :)

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Wednesday, January 8, 2020

When was your pleasant surprise ?

Looking back at your weight loss, what were big milestone markers for you guys?

Jan 1st I made some major lifestyle changes. Cut carbs 90% , eating mostly white meat, eating less and working out almost everyday. I use to live a very fit lifestyle so this isn’t too much of a shock for me, but I know I’m doing well. Week one I lost 1 lb. I know it’s not much, and I wasn’t expecting much, but it’s made me wonder when I am going to look in the mirror or step on the scale and feel like I’ve made a dent.

I know everyone’s going to be different. Just would love to hear your stories as inspiration and to get me pumped.

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NSV: I can register with Be The Match!!

I've wanted to register with Be The Match to be tested for the bone marrow donation for a long time now. When I tried to register I was denied because of my weight. There is a maximum weight by height to protect donor during the preparation for donation with colony-stimulating factor drugs (rev up your cell production to kick them out of the bone marrow for collection). I just realized today with my weight loss I may qualify and when I looked I was 10lbs under the maximum!! I registered on the spot!

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[tip] Ten Years of a Moderately Healthy Lifestyle

It took me 1.5 years to lose 40lbs, and another 3 years to lose 15lbs more. Starting at 205lbs, I made it to 160lbs and managed to maintain through today, 10 years later.

For me, I did this without ever feeling like I was struggling or pushing myself. I respond negatively to deadlines - they put too much pressure on me. So, instead of setting specific goals, I reframed my perspective. Weight loss became secondary to happiness, and I found happiness though running.

Even though I always hated running, through simple persistence (and NO finish lines or stopwatches), I grew to love it and discovered a more fundamental happiness. Running became a sort-of meditation, and the weight loss and becoming healthy were just pleasant side effects.

tl;dr: You can enjoy running. Persistence is key. Goals are overrated. Running = meditation = happiness.

This post isn’t specifically about weight loss. I admit, the title and pictures are a little click-baity and I’m sorry for that. But, that doesn’t make it untrue. Over the past ten years I did lose weight, became fit, and ran distances I never thought possible… But the most significant benefit I gained was a complete, unintentional surprise: contentment and happiness through running.

Like most people, for much of my life I never liked running. But my perspective on running has changed drastically over the years. As is typical, I started running for weight-loss reasons even though I hated it. Ten years ago (practically to the day), I was at my heaviest weight: 205lbs. I saw a picture of myself at 195lbs and thought I looked good! So, I started exercising to lose a little weight. Surprisingly, it happened relatively quickly. Then I continued running simply to be healthy.

Once those things happened I unintentionally got better at running and could run longer distances. I never considered myself a “runner” and never had the desire to be one. But every time I would hit a new personal distance record – four, five, six miles – I became increasingly motivated simply because I wasn’t ‘trying.’ People would be impressed with how far I ran, but to me it was easy. I just had to keep doing it.

It took me about seven years to hit seven miles “naturally” (i.e. without training or pushing myself; just simple persistence). I vividly remember that first seven-mile run. It felt like a significant milestone and a genuine turning point in my perspective on running. I realized running was something I actually enjoyed! And my persistence was an achievement I was proud of.

I loved my time in the local park where I’d run. (Turns out, summertime is the worst, and winter is surprisingly serene, calm, and pleasant. I never really liked winter until I started running.) I loved being outside in nature, sometimes listening to the wind and the birds, but usually lost in an audiobook or podcast. I listened to music since I began running, at first to keep me motivated, but now it’s more just background noise. Whether I listened to audiobooks or podcasts, ambient mood music or dubstep, or just the wind in the trees, it all depended on my mood at the time.

Looking back, I believe that was my (personal) secret: I never pushed myself. When I got tired or bored or I just didn’t feel like running anymore, I stopped! I never made it something I didn’t enjoy or I didn’t want to do. I tried to make sure it was something I would look forward to. I didn’t even push myself to do it every day, I just knew I was going to run – I made it part of my routine – and I forgot about it. It just became something I did.

Around that first seven-mile milestone my distances increased relatively rapidly – again, semi-unintentionally. (Initially, it took me almost a full year to run an entire mile without stopping, and probably two more to run my first 5k.) I found myself at the end of a run and thought to myself, “Hell, I can keep going…” so I did! I did my first half-marathon about a year later – eight years after I first started running.

It was October (my favorite time of the year) and I had never previously ran more than nine or ten miles. But this day I had accidentally ran ten and still felt good. I figured I’d already come this far and only needed three more miles to accomplish something I never thought in a million years I’d do! I wrestled in high school and running was the worst part; I always hated running and never understood “runners.” And here I was, finishing my first half-marathon practically accidentally.

I didn’t tell anyone right away after I did it. It was “mine,” ya know? I didn’t do it for anyone else, or for anyone else’s praise. It wasn’t even a goal I set out to accomplish in the first place! But I was secretly proud of it nonetheless. I eventually told my wife and close friends – mainly to let them know why I was gone for so long, ha! (Running can take a lot of time.)

That was a little over two years ago now. Since then, in addition to my normal daily eight-ish-mile runs, I’ve done, on average, one to two “long runs” (13-15 miles) per month. This past October, exactly two years after my first half-marathon, I did six in one month – another accidental accomplishment. (I had a lot of time off work that month, haha.)

It’s funny because, now, the actual running aspect has become a byproduct; it’s just something I sorta do subconsciously. I’ve become much more focused on the Nature around me and the thoughts inside me. It’s far more meditative than it is exercise. I’ll let my mind wander and miles may pass before I even remember that I’m even running.

And that’s what running has become for me: meditation.

I went through a lot over the past ten years including my dad dying and almost getting a divorce, among much else. (My wife and I are better than ever now, though, BTW.) I firmly believe running helped me through those difficult times and I’m not sure where I’d be now if I hadn’t been running (read: meditating).

So here I am, exactly ten years after I first started running. I’m 50lbs lighter, and happier and healthier than I’ve ever been… and it was all an accident. I guess the reason I’m posting this is to provide a little bit of inspiration and context to those who don’t respond well to defined goals and deadlines. It’s the new year and many people resolve to lose weight and get in shape but lose hope and give up just a few months in.

Trust me, I know I’m not doing anything significant; there are marathoners, ultra-marathoners, and triathletes that do what I do as an easy warmup. I know I’m nothing special. But what I’ve (accidentally) discovered is that competition and defined goals don’t have to be the point! Finish lines and stopwatches stress me out; that’s why I rarely participate in sponsored race events (except when friends are doing it for fun). Scales and tape measures can be useful but tend to deter people more than they help – especially when they don’t reach their goal in the predetermined timeframe.

For me, the ONLY requirement was persistence. If I didn’t feel like running one day, that was okay, but I had to at least take a couple steps. If I found myself a quarter-mile in and then wanted to quit, that was fine. But more often than not, I kept going. I was already there, so why not? (Full disclosure: I didn’t run every day. Still don’t. But now, definitely most days. It’s okay to take breaks, too.) I never pushed myself, but persistence was essential.

Relative fitness level and mobility wasn’t a problem because if you can walk to your car, you can jog down a street. If you keep at it, it only gets easier from there. And time was never an issue, either – especially at first. A fifteen-minute mile is not much faster than walking and only takes – fifteen minutes! (Eventually running can be time-consuming once you start running long. But by that point it’s for all the right reasons: physical and mental happiness! Everyone could use more of that in their lives.)

I never set distance or time goals. If I did, I would think about them with every step I took which made runs tedious. But when I stopped thinking about the finish and instead took stock of how I felt at the time, slowed down if I needed to catch my breath, and just smiled at that cool-looking tree I just passed, my experience became exponentially more enjoyable!

If you’re intimidated by trainers, long distances, or record times, forget about them! Forget about the goal, rid yourself of the pressure, and just enjoy the thing! I think of running like listening to a song. I don’t listen to a song to get to the end; I listen to the song because I enjoy the song itself. If I’m bored of it, I turn it off! Likewise, if I get tired of running, I head back to the car.

Given how much I’ve written about running here, it may seem like running is all I do… but it’s rarely at the forefront of my mind; I don’t even think about it. I have a full-time job, have tons of hobbies, I play music (albeit poorly), I hang out with family and watch movies, play lots of video games… And while I eat relatively healthy, I also still eat too many chips and nachos and bad shit for me, haha. (And, I drink… a lot. Way too much, actually. Practically every day. That’s my next big life change I have to think about… I just love beer so much! But that’s for another time.)

Point is, running didn’t require me to make drastic life changes. I didn’t have to make any changes, in fact, other than squeezing in a run every other day or so.

Whether your goal is to lose weight, feel better, or surpass some esoteric milestone, the ultimate underlying goal is to become happier, right?

Turns out, running can turn into a form of meditation which can lead to a deeper, more fundamental happiness that you can’t get from the short-lived joy you get from achieving some random goal! (Do you still find happiness today in winning that soccer game in the third grade?) Those moments will pass, but the serenity I’ve found in running is far more profound and affecting.

Like an ion engine or evolution: tiny changes over a long period of time can have drastic effects. Running consistently can have drastic effects not only on your physical body, but on your mind as well. My perspective and outlook on life has changed significantly since I began running…

After realizing how easy and enjoyable it became to run long distances, one unspoken/unofficial goal arose in the back of my mind: to one day run a marathon. I thought that would be a cool life achievement. But honestly, I don’t know if I ever will. I think I’ve hit a wall running “naturally” without pushing myself – I think my longest run so far was fifteen miles? – and a marathon is definitely something most people need to train for… especially me, given the amount of chips I eat and beer I drink, haha.

But maybe that’s okay. I’m happy now… and in the end, that’s all that really matters. :)

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from loseit - Lose the Fat https://ift.tt/307DObR