Monday, January 13, 2020

Attempting to say goodbye to naps and hello to exercise

Ok so going to the gym is unfortunately not in the cards for me at this time due to many factors so I'm going to start exercising at home on my bike.

If you are a stay at home parent to babies or toddlers you know naptime is precious time and I always lay in bed and try to nap as well, but I'm starting to realize I don't need that nap because I can sleep more than enough hours at night...so I'm going to try to ride my indoor bike instead.

I have a feeling it's going to be tough at first because my body is so used to that rest time, but ultimately I know it's what's best for my body in the long run. Officially week 1 weigh in isn't until Thursday but I took a sneak peak at the scale and am down 4.4 lbs. So I know adding in exercise where I can will only increase my weight loss and overall heart health so wish me luck!

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I made it this weekend without binging

Typically with all my weight loss attempts, I’ll usually do well during the week, and ruin it over the weekend. I would tell myself that it’s ok because I was good for five days out of the week so two bad days won’t be that bad. But when those two days involve drinking a bottle of pop with each meal (usually take out) and having a bag or two of candy on both days, those two days will really ruin your other five.

This weekend was different. I managed to still eat within my calories for the day and actually left the house to go to the gym on both Saturday and Sunday. I stuck to my rule of only drinking water and while I did have some candy this weekend, I only bought a small pack instead of the large packs I usually buy, and it was still within my daily calories. I’m just really glad I actually got through a weekend without eating out of boredom or binging on a whole bunch of candy.

I’m down 10lbs now, and it’s looking like I’ll surpass my monthly goal if I keep this up!

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20 of Our Most Popular Recipes of All Time

Daunted by the volume of tasty recipes to choose from on The Leaf? Start with these 20. They’re delicious, healthy and you could call them “the people’s choice.” They’re our most raved about, popular recipes of all time. Once you taste them, you’ll find out why.

The 30 Most Popular Dessert Recipes of All Time

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Here are 20 of the most popular recipes featured on The Leaf:

1. 3-Step Banana Pudding >

banana pudding

Calories per Serving: 149

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

It’s healthy. It’s sweet. It’s easy. What could be bad? This dreamy, creamy banana pudding is a decadent dessert that tastes anything but diet-friendly. Bonus: It makes such a large portion, you can save half for tomorrow!

2. 3-Ingredient Peanut Butter Cups >

peanut butter cups

Calories per Serving: 139

On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

No surprise that this is one of our all-time favorites. It tastes just like candy and takes no time to make! Just melt some chocolate in the microwave, pour into muffin cups and freeze. Top each one with crunchy peanut butter mixed with warm coconut oil and pop back into the freezer to harden. Enjoy your favorite peanut butter candy made diet-friendly!

3. Chicken and Broccoli Stir-Fry >

popular recipes

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 2 Vegetables and 2 Extras

Soy sauce, fresh ginger and hoisin sauce make a delectable coating for stir-fried chicken. Throw in crispy broccoli, onions and bright red bell peppers for a fiber-filled Flex meal. Served over brown rice, it’s better than takeout!

7 Simple Stir-Fry Recipes That Are Anything but Boring  

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4. Creamy Pasta Salad >

pasta salad

Calories per Serving: 228

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable

Don’t let anyone tell you that pasta salad is just for summer picnics. This is a year-round filling crowd-pleaser filled with broccoli florets, red and orange bell peppers, cherry tomatoes and cooked turkey bacon nestled in your favorite pasta. Enjoy one of our most popular recipes dressed in a nonfat Greek yogurt and light mayonnaise mixture, flavored with garlic powder, parsley, lemon juice and pepper.

5. Black Forest Milkshake >

popular recipes

Calories per Serving: 257

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra

Chocolate and cherries are best friends in this creamy milkshake. This blender recipe starts with a chocolate Nutrisystem shake to which you add a cup of frozen cherries, unsweetened almond milk and the secret ingredient; spinach! Yes, it’s a secret green shake that’s packed with protein, fiber and antioxidants.

6. Peach Cobbler >

peach cobbler

Calories per Serving: 135

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Fresh peaches are sweetened with stevia and spiced with nutmeg, all nestled within a whole wheat crust. The flavor of sweet and sour peaches shines in this popular recipe and complements the light, buttery crust made with whole wheat flour, eggs, light butter, nonfat milk, vanilla extract and cinnamon.

4 Sweet Reasons Peaches Are the Best for Summer Weight Loss

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7. Skinny Chocolate Donuts >

popular recipes

Calories per Serving: 135

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Donuts on a diet? It’s unheard of! Crispy on the outside, soft and doughy on the inside. Drizzled with a sweet chocolate glaze, these diet-friendly treats are sure to be your go-to dessert. Just grab a donut pan and make a simple batter of whole wheat flour, unsweetened cocoa powder, baking powder, baking soda, egg, stevia, nonfat milk, butter, Greek yogurt and vanilla. Bake for about 10 minutes, top with a homemade glaze and enjoy your diet-friendly donuts.

8. 3-Ingredient Chocolate Peanut Butter Protein Bombs >

popular recipes

Calories per Serving: 131

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

These are your secret weapon against that mid-afternoon slump. The three ingredients are a chocolate Nutrisystem shake, a scoop of peanut butter and some cream cheese. Combine them in a blender, pop them into the freezer to set, then roll them into balls. Freeze the rest for healthy snacks all week long.

9. Sweet Strawberry Cheesecake Pudding >

popular recipes

Calories per Serving: 98

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Made with real strawberries and real cheese, this cheesecake pudding is definitely the real deal. And it’s so easy to make! Pop the ingredients—fat free cottage cheese, low fat cream cheese, sliced strawberries, vanilla extract and liquid stevia—into a food processor or blender and there you have it! Top with some extra strawberries if you’d like to add a SmartCarb.

10. Blueberry Cheesecake Donuts >

popular recipes

Calories per Serving: 161

On Nutrisystem, Count As: 1 SmartCarb and 3 Extras

Who enjoys pastries on a diet? You do! These are just as delicious as the ones you buy at the bakery. However, they’re way lower in calories and much, much healthier. Whole wheat pastry flour adds some fiber, while skim milk, nonfat plain Greek yogurt and light butter shave some calories. A stevia sweetener replaces regular sugar for a healthy take on popular donut recipes.

10 Tasty Blueberry Recipes You Need to Bookmark Right Now

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11. Skinny Cheese Steak Sandwich >

popular recipes

Calories per Serving: 292

On Nutrisystem, Count As: 2 PowerFuels, 1 SmartCarb and 1 Vegetable

This mouthwatering version of the iconic Philly cheesesteak sandwich is only 292 calories per serving. Despite being short on calories, it’s definitely not short on flavor. Our healthy recipe pairs thinly sliced flank steak with sautéed onions, mushrooms and bell peppers, all stuffed inside a six-inch sub roll. We season it all with garlic powder and Worcestershire sauce and top with a slice of reduced fat provolone.

12. No Bake Chocolate Peanut Butter Granola Bars >

popular recipes

Calories per Serving: 199

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Did we have you at “no-bake”? Thought so! It’s easy enough to buy ready-made granola bars. However, many are high in calories and packed with unhealthy ingredients. But not these! All it takes to make a healthy, homemade granola bar is peanut butter, honey, rolled oats and semi-sweet chocolate chips. Four simple ingredients that are probably already in your kitchen!

13. 5-Star Skinny Chicken Nuggets >

chicken nuggets

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel

Don’t you love it when you can enjoy healthy versions of your favorite foods while losing weight? These spiced, skinny chicken nuggets have plenty of flavor and crispy mouth feel without the heavy breading. They’re packed with low calorie flavor from garlic powder, paprika, cayenne and black pepper. A little time in a hot oven and you’ll be enjoying a childhood favorite made healthy.

14. Avocado Chicken Salad Sandwich >

popular recipes

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

Next time you’re at the grocery store, grab a pre-cooked rotisserie chicken to make meal prep a breeze. You can use it to make a variety of dishes, including our delicious chicken salad. Most popular recipes featuring chicken salad call for mayonnaise. However, our healthy version replaces it with fresh avocado. Serve it on a whole wheat sandwich thin with a squeeze of lime that truly makes this chicken salad special.

4 Rotisserie Chicken Recipes for Quick and Easy Flex Meals

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15. Peanut Butter Chocolate Chip Mug Cake >

popular recipes

Calories per Serving: 146

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Mug cakes are among some of the most popular recipes. And for good reason! They’re so delicious and so easy to make. Add powdered peanut butter, whole wheat pastry flour, baking powder, stevia, mashed ripe banana, unsweetened almond milk and chocolate chips to a microwave-safe mug. Pop it in the microwave for a few minutes and voila! Instant dessert.

16. BBQ Chicken Sandwich >

popular recipes

Calories per Serving: 417

On Nutrisystem, Count As: 2 SmartCarbs, 2 PowerFuels, ½ Vegetable and 3 Extras

Enjoy the family barbecue while staying on your diet! A great Flex lunch or dinner, this barbecue chicken sandwich starts with 12 ounces of boneless chicken breast that’s poached, shredded and tossed with barbecue sauce. It’s layered on a whole wheat hamburger bun and topped with a quickie coleslaw made with only a few ingredients.

17. Skinny Pumpkin Latte >

pumpkin spice

On Nutrisystem, Count As: 1 PowerFuel

This recipe offers all the warm, spicy comfort of your favorite autumn drink with none of the guilt. That’s thanks to skim milk, stevia and nonfat whipped cream. Real pumpkin puree and pumpkin spices supply the fall flavors you’ve been waiting for all year.

Pumpkin Palooza! 10 Pumpkin Recipes You Need in Your Life

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18. 4-Ingredient Pumpkin Brownies >

popular recipes

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

You could take these seasonal brownies to a party or cookie swap and no one would know that they’re diet-friendly. Four simple ingredients come together to create decadent, chocolatey bite with the flavors of autumn harvest. Pumpkin puree, banana, peanut butter and cocoa powder are a magical combination that results in this top recipe.

19. Blueberry Burst Energy Balls >

popular recipes

Calories per Serving: 197

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

This flavorful pick-me-up couldn’t be easier to make. Just grab your food processor and grind up cashews, rolled oats, sweet pitted dates and antioxidant-rich blueberries. Roll the mixture into balls and enjoy as healthy snacks throughout your busy week.

20. Instant Pot Buffalo Chicken Lettuce Wraps >

lettuce wraps

Calories per Serving: 219

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

Shredded buffalo chicken is nestled into crispy lettuce leaves and drizzled with a homemade, skinny blue cheese dressing. Your Instant Pot can help make preparing the chicken a cinch. Just throw in chicken breasts, chicken broth, chopped onions and buffalo sauce. 10 minutes later and you’re ready to shred the chicken. After shredding, add it back to the pot for five minutes and it’s good to go. Drizzle on the dressing made with blue cheese crumbles, nonfat Greek yogurt, lemon, garlic powder, salt and pepper. For the lettuce wraps, use bibb or iceberg leaves and top with chopped carrots, celery and scallions.

11 Simple Recipes for Lightened-Up Street Food

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The post 20 of Our Most Popular Recipes of All Time appeared first on The Leaf.



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Maintenance Monday: New Year, New You?

Maintenance is mostly trying to stay within a weight range and continue with your established dietary and activity habits, so it can feel pretty same old, same old. But people move away from family, change jobs, make new friends etc., and what's boring and habitual for you might still be a surprise to someone else! With the holidays behind us, I thought it might be interesting to think about whether your 'same old, same old' self came as a surprise to anyone in your life. Did you see family, extended or otherwise, who hadn't seen you since before or during your weight loss? Have your current colleagues always known you at your current weight, or did they see some or all of your weight loss? Have any particular comments - positive or negative - stuck with you from people who either saw your gradual weight loss that became more apparent toward the end, or who experienced a dramatic before and after? On the flip-side, has anyone been surprised to learn that you used to be heavier if they've always known you at your maintenance weight?

Are there any other topics you want to cover in a future maintenance Monday? Let me know below!


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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[Challenge] Loseit Enters the Roaring 20's: Week 0 - SIGNUPS STILL OPEN!!

Hey Everybody. Welcome to Week 0 of our Challenge: Loseit Enters the Roaring 20's. This week will focus on setting your goal for the challenge and beginning our activity tracking.

Loseit Challenges are a team-based competition that last for 8 weeks during which you set a weight-loss goal and then weigh in weekly, working to be at or beyond that goal by the end of the challenge. There will be a new post every Friday with Links/Instructions for each week's activities. The challenge subreddit and your team's discord channel will also have all the information you need.

Your hosts continue to be u/jameson1780 u/sevboarder u/kpinky1029 and u/notsofastsloth

IF YOU HAVE ALREADY SIGNED UP, GO TO STEP 4

NEW SIGNUPS COMPLETE ALL STEPS

Step 1: Sign up for the Challenge

Sign Up Here

Step 2 - Visit the Challenge Tracker to find your team!

Challenge Tracker Here!

NOTE: Newest signups are at the bottom of the list. The team assigner runs every 5 minutes. If your team is blank, just wait a moment. It will refresh in real time on desktop, but you may have to refresh the spreadsheet on mobile to see the changes.

Note 2: Do not request edit access to the tracker. Please contact one of your captains with any errors that need to be corrected

Step 3 - Join our new subreddit to find your team's discord

Please join our new subreddit r/LoseitChallenges to find your team’s discord.

Step 4 - Weigh in and set your goal for the challenge

Weigh in and set your goal here

This is where you will choose your challenge goal weight as well. If you sign up today, you also need to weigh-in for week 0 sometime before January 16th.

Please try to choose a reasonable goal! The goal of these challenges is to set up sustainable weight loss habits. If you gain one or two weeks, keep pushing and do not give up! There are no penalties for struggling, only for giving up.

Step 5 - Submit Steps and Activity Minutes Optional

Submit activity and/or step count here

This week is a BATTLE ROYALE! Every team vs Every Team. Next week will begin our head to head challenges.

All steps count. Intentional minutes count.

note: We define activity minutes as "intentional additional activity to meet your health goals". This may include things like weight lifting, running, yoga, walking to work instead of driving, etc. Things that are not already a part of your normal day.

Timeline

NOTE: Each week begins on a Friday, so you will have until the following Friday at 9am EST (when the next week is posted) to complete your weigh-in. You can weigh in multiple times during the week but only your most recent entry will be recorded on the tracker.

  • January 3rd - Signups open
  • January 10th - Week 0, Establish challenge goals, signups open through end of week
  • January 17th - Week 1, Head to Head battles begin, Signups are closed
  • January 24th - Week 2
  • January 31st - Week 3
  • February 7th - Week 4
  • February 14th - Week 5
  • February 21st - Week 6
  • February 28th - Week 7, Last Head to Head Battle
  • March 6th - Results and next challenge announcement

If you have any questions, problems, concerns, ideas, or just want to drop us all a line, please use the message the challenge admin feature, which you can find in the r/loseit sidebar or by clicking here. Responding to this thread is great, but ultimately if you want to make sure all of us read it, the message the challenge admin feature is the way to go.

Please also note that we are not the r/loseit moderators. We’re volunteers and everyday users who run a specific aspect of one of the many interactive community elements of r/loseit. If you have questions about r/loseit that aren’t specific to the challenge, please take a look at the sidebar.

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What a 50lb loss looks like on a 5'4" person

https://imgur.com/a/5gDSROB

I have been on a mission to lose weight since mid October 2018. I used CICO with MFP and did simple home workouts. I went to the gym maybe 3-4 times total, extremely inconsistently. In April 2019, I started a new job in a busy ER and my weight loss totally came to a standstill. I'd gain 2-3 lbs here and there, and then be more mindful and bring the weight back down. I let my home workouts slip and ended up maintaining my weight loss until November 2019. Right now, I have a 70 day streak on MFP and have had a few interesting experiences lately that I thought I'd share.

I went to my best friend's wedding and her mom didn't recognize me. We've met a few times. When I reminded her that we've met, she was like, "Oh my god, wow! I don't remember you looking this tiny!" Tiny? Me? A few days later at work, I wore a size L scrub top to work. I felt kind of sick about it. My XLs are loose and comfortable and, in my mind, hide my imperfections. I felt it was too clingy and would definitely make me look chubby. I asked my husband three times before I left if I looked bad. No, he said, I looked great. So I got to work and one of the ER technicians was like, "DAMN, what did you do different? You look good!" I could feel my anxiety lower a little bit. Later that night, one of the paramedics asked my co-workers if I was single. I'm not, but hey, that's super flattering! So later that night I snapped this picture of me in my large top and compared it to my "before" photo. I didn't realize my body looked that different! I went from a XXL top to a L top. XXL bottoms to XL bottoms.

I've recently started doing a stronglift program at the gym and am starting to shift my goals away from weight loss and more towards fitness. I never thought I would get here. I'm a mom of 3 kids, my youngest is almost 2. I'm in graduate school getting my Master's degree to become an advanced practice nurse (1 year left until graduation!). I have a lot going on in life, but this is the longest I've ever kept weight off. I eat around 1500 calories a day and go to the gym 2-3 days a week now. I thought I'd post to give all the shorties like me out there some idea as to what a 50lb loss looks. Happy Monday, everyone!

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Day 1? Starting your weight loss journey on Monday, 13 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.

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