Monday, January 13, 2020

The benefit of a Friday weigh in

Hi Loseit!

Like many of you, I’ve been on this weight loss journey for a long time, and along the way I’ve learned what works for me and what doesn’t.

One thing I recently started doing that I wish I had done sooner is weighing myself on Friday (or the day before your ‘weekend’). It was easy to stick with my goals during the work week, but when the weekend came I would drink, eat more, and log calories less. I finally figured out that I wasn’t losing weight (and sometimes gaining) because of this bad weekend behavior. So, I weigh myself on Friday, the day before the weekend, the day before I often eat out and drink and binge.

On Friday, if my weight loss progress is good, it motivates me to keep doing better over the weekend. And if my progress is slow or not where I want it to be, it motivates me to tighten up my efforts a little more. No more being disappointed when I step on the scale on mondays!

Hope this helps someone like it’s helped me. Cheers to y’all!

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Calorie intake help

Hey friends! Im sorry if this isn't welcome on this page. I am hoping for a little guidance on my weight loss journey.

Stats: Height: 6'0 Weight: 244 Age: 25

So I am about half a month into my weight loss journey and I am worried that I am not consuming enough to support my exercise.

My routine looks like this: Gym: M, W, T, F (three days consists of 45 minutes of superset strength training and an hour of steady state cardio on an elliptical, Friday is yoga and cardio)

Brazilian JiuJitsu: M, T, W, T, S Each class is about an hour and a half, except for Saturday. 20 minutes of warmups and technique. The rest is normally 5 minute rounds of rolling (pure cardio with 30 second rest)

My goal is to lose around 2-3lbs a week. I have no idea how many calories I need. I'm estimating on off days I need 1800-2000. When I train is when it gets a little murky. The calculators I have used seem really high on their estimates.

Any tips or resources you can share are greatly appreciated!

Again sorry for any formatting issues or if this isn't allowed.

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Looking for Advice with a New Obstacle! Cut Calories but Weight won't Budge

Hello everyone!

I am 5'2, 140 pounds on my home scale (150 pounds on the doctor's scale) and female.

I exercise consistently with cardio and weightlifting. (Roughly 4 days a week for weights and 5 days a week for cardio) I burn around 400+ calories per workout according to my Fitbit.

I have cut calories in the past and used the MyFitnessPal app to help me, which worked great! ... Until now.

I realized a few weeks ago that I had developed a bit of a belly. It sticks out further than I'd like, which bugs me, and is the catalyst for why I set out to lose 5 pounds.

I've been weighing myself when prompted by the app and I haven't moved at all in my weight loss over 11 days.

I'm pretty good at staying right around where my calories say I should be, but this is the first time I've had this big of a problem. Sometimes I'm under and sometimes I'm over, but never by more than 200, and even that is rare as hen's teeth.

I'm wondering what's going on? Am I gaining muscle and it's causing my scale to not move? Am I heavier than my scale says I am (there's a 10 pound difference at the doctor's office)?

I am concerned that if I am actually heavier than what my scale says, maybe I am not eating enough and that's contributing to my problem. I do get hungry a good bit and have very little wiggle room with my calorie restriction.

Some important notes! I am weighed whenever I arrive at the doctor's (morning, mid-day, afternoon) and also while fully clothed with wallet, keys, shoes, the works. At home I weigh myself in my PJs when I first get up.

I am also a vegetarian and going vegan as I have food sensitivities and have recently become lactose intolerant.

Any thoughts or advice is welcome and thank you for having me! You have a really cool community! I hope everyone continues to meet goals and get that healthy life!

(On mobile, so I apologise if anything looks odd)

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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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