A few weeks in and not losing anymore? or even gaining?

We're a few weeks into the new year and new year's resolutions so many new losers are probably seeing their great start (gotta love that water & waste weight bonus) slow down, level off, or go the other direction but if you're still eating at a deficit then that plateau or gain might just be some water weight coming back for some reason.

Water weight is fun & annoying - being up 9 lbs overnight,that the first 2-4 weeks of rapid water weight loss, going up 1 lb a day for a while, or what I had the other day up half a pound & down 1.5% bf on my home scale. I notice that weight fluctuates on a few different time scales:

• daily-empty vs full(water & food)
• weekly-based on routine, exercise, diet content
• monthly-hormone based mostly.

The scale does lie technically(well it says how much weight is on it but not why), but there are things that make the scale into a lying liar who lies about weight-loss progress via water weight & regular fluctuations(seems like everything can cause a spike):

• Bodies aren't perfect machines(aka black magic), sometimes they're going to just be weird for a few weeks(why can't they lose exactly 1 lb per week like a 500 cal deficit says they should)
• Hormone cycles(everyone has one, menstruaters just have the most obvious) can mess with weight loss & water retention via hormone shenanigans and appetite changes
• Changes in activity can cause short term water retention(gotta fix those muscles) for as much as 6 weeks
• Salt, carbohydrates, caffeine, & alcohol can mess with water retention. A change in consumption of these can see the scale spike or woosh
• Hydration-being dehydrated is bad(too much water is bad too but you have to work at that), so drink your water but remember that it has weight too & how much your body holds onto changes with it's needs
• Stress is a pain(physical or mental)- relax a bit with whatever does it for you to get those cortisol levels down. You may consider eating at maintenance rather than a deficit for a day or two(so many of these items on the list are stressors of one sort or another)
• lack of sleep throws off regulation of nearly everything
• Change in weather-temperature & pressure being the big offenders
• getting sick, injuries, or surgery(the surgery itself, the meds, any fluids they gave you, the change in activity, the change in diet, the stress)
• medication-some are famous for making it seem like you're suddenly absorbing all the water in the atmosphere
• oddly fat loss is on the list-water replacing the energy you're burning until you woosh
  

And this list didn't even touch on scale calibration, fresh batteries, level floor, & digital scale weirdness(replace the batteries, put it in a flat & level spot then avoid moving it so you can weigh in at the same spot each time).

So if you're on plan, just wait it out for a few more weeks by staying on plan. You've got this and we're all here if you have questions.

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10 Reasons to Try Nutrisystem for Men

Men don’t eat the way women do. Their nutritional needs are different and they don’t lose weight in the same way. That’s why Nutrisystem has plans designed specifically to help guys become leaner and stronger while satisfying their man-sized appetites. If you’re ready to lose weight, get more energy and enjoy delicious food, keep reading to find out why Nutrisystem for Men is for you!

12 Scientifically Proven Tips for Men’s Weight Loss

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Here are 10 reasons why you need to try Nutrisystem for Men today:

1. Real Food

Hamburgers, barbecue chicken, meatballs and so much more. A weight loss plan for guys has to include hearty, filling meals like these. Nutrisystem lets men choose from dozens of delicious breakfasts, lunches, dinners and snacks that are better-for-you versions of the foods they love most.

2. Fast Action

Men tend to be goal-oriented in everything they do. With Nutrisystem, you start losing weight in your first week and see meaningful progress toward your goal month after month. In your first seven days, you will follow the Body Reboot week and enjoy specially selected meals to help jumpstart your weight loss.* Going into week two, you will choose from the rest of the meals in your order and can add in some of your favorite grocery additions. By following your Nutrisystem for Men meal plan, you can drop up to 18 pounds and 8 inches overall in your first month.** And that’s just the beginning—you continue to shed extra pounds and get closer to your ideal weight while looking and feeling better each day.

3. Exercise Isn’t Enough

Working out helps to tone your muscles and improve your overall health. However, exercise alone won’t get you to your goal. A team of researchers studied overweight men and compared the weight loss results of those who only exercised versus those who only ate healthier. According to their report, published in the American Journal of Men’s Health, study subjects who followed a healthy diet lost significantly more weight than those who strictly exercised. The best results were achieved with a healthy diet and regular activity—exactly what Nutrisystem recommends for men who want to drop extra pounds.

Weight Loss for Men: 10 Reasons Nutrisystem is Your Best Bet

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4. No Hunger

Nutrisystem for Men doesn’t leave you feeling weak from hunger for hours on end. After the Body Reboot week, our meal plan encourages you to eat six times a day. That’s right! You get to snack every day and enjoy all of your favorite treats. These include savory options like our Sweet and Tangy Meat Stick and Honey Mustard Pretzels and sweet selections like the Chocolate Brownie Sundae and Walnut Chocolate Chip Cookies. Whatever flavors you crave, you can satisfy your hunger and stay focused on the demands of your busy day.

5. Protein Power

One of the differences in nutritional requirements between men and women is in their protein needs. According to Harvard Health, guys need more of it. The macronutrient directly involved in muscle-building, protein is essential for men to maintain their strength and vitality. That’s why Nutrisystem offers men a wide selection of protein-rich meals and smooth, creamy Nutrisystem Protein and Probiotic shakes that fuel you up with 15 grams of protein. The delicious drinks come in chocolate or vanilla, so you’ll feel like you’re getting a treat while giving your body the protein it demands.

6. All About Convenience

The biggest challenge for many guys who want to lose weight and eat healthier can be just having good food around to choose from. When hunger strikes on busy days, stopping for fast-food or picking up takeout meals may feel like the only option available. With Nutrisystem for Men, you get a month’s worth of delicious and satisfying meals and snacks delivered directly to your door. You can decide on the fly what you want to eat and it’s right at your fingertips when you’re hungry.

Weight Loss in Men vs. Women

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7. No Skills Needed

You don’t need to learn to cook or spend hours preparing healthy food with Nutrisystem for Men. When you’re hungry for a filling meal like Roasted Turkey Medallions or Lasagna with Meat Sauce, you can have it hot and ready to eat in minutes. No fuss, no mess, no waiting! With our Uniquely Yours Ultimate option, you get our most structured, foolproof plan that doesn’t require any Flex meals in your weekly rotation.

8. Personalized for You

Not every guy is alike, so Nutrisystem for Men has introduced plans that are designed specifically for your body type, food preferences and activity goals. The Uniquely Yours and Uniquely Yours Ultimate plans have the option to be personalized. Choosing a personalized plan will guide you to the exact foods that work best for you and keep you feeling satisfied and strong. If you have diabetes, Nutrisystem also has a Diabetes program just for you, too.

Everything You Need to Know About Nutrisystem for Men

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9. Flexibility

Want to join your partner or your buddies at a favorite restaurant? You don’t have to pass just because you’re trying to lose weight. Nutrisystem for Men does more than supply you with healthy food to eat at home or at work. As you follow along with the program, you’ll learn about PowerFuels, SmartCarbs and proper portions, so that you can make informed choices wherever you go. We also have an amazing Dining Out Guide right here on The Leaf to help you with ordering.

10. Works for the Pros.

Not only do real guys like you lose weight with Nutrisystem for Men, the program has even helped professional athletes, such as a Hall of Famer, former NFL great quarterback Dan Marino. He’s been maintaining his sleek but strong, post-career look for years and enjoying great food that keeps him feeling good, too. Follow his lead and you’re sure to be a winner!

What are you waiting for? Get started with Nutrisystem for Men today! >

Dude Food: The 12 Best Breakfast Foods from Nutrisystem, According to Guys

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*In a study, avg weight loss was 5.4 lbs in the first week. The avg weight for the study participants was 207.3 lbs. Results vary based on starting weight and program adherence.

*Usage of this kit for more than one week in any consecutive 4-week period may lead to health complications and is not recommended. Please be sure to eat all of the food recommended for this program. Failure to follow the program protocol and eat all of the food recommended may involve developing serious health complications. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or following a specialized diet for health issues, you may not use this kit. Please consult your physician before purchasing (or beginning) this kit.

**Results vary based on starting weight and program adherence. Average weight lost in a study was 15.5 lbs. and 8 inches total. Inches lost from hips, waist, chest, thighs and arms in first month.

The post 10 Reasons to Try Nutrisystem for Men appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Monday, 20 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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Learning to go slow

Hi there - I’m learning to be slow and consistent as opposed to extreme in my weight loss method , and I’m having a hard time battling the need to be extreme in my workouts. I’m curious about stories and examples from people’s past about how taking it slow led to big results.

Here is some of my background to help explain: - former college athlete (crew) in a highly competitive but mentally unhealthy program - gained and lost ~40 pounds about 3x over throughout my 20s.
- exercise was hard for me because I had a lot of unhealthy reactions from my college days. - I also would do unsustainable programs , like going from nothing to “biggest loser” competitions while working over full time at a high pressure job and volunteering 8-10 hours a week.

I’ve found weight loss success through small diet changes and am feeling pretty good and excited about the idea that I don’t have to be miserable and socially disconnected.

However , I can’t shake the feeling that I’m not doing enough in fitness. For example , I have a peloton bike and I love it. I usually do 20 minute workouts , but wonder if I am just being lazy and I “should “ do the 45?

If I keep saying 20 minutes is enough / 20 minutes is what I have the energy for ... will I ever build the strength and endurance to do 45 minutes? How do I tell the difference between “listening to what I need “ and “excuses”?

I’m inspired by the stories of people who started out just walking around a block and then a year later are jogging their first 10k. I feel like if I keep saying “the beginner class is fine “ and “10 pounds instead of 12 or 15 is fine” , I’ll never get there. At the same time , I recognize killing myself also will never get me there.

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I hit 50 lbs lost today (female, 5'3, sw 290, cw 240)

I cant believe I did it! It's been such a wild learning experience for me and I'd love to share some of the things I've realized along the way. I started at the end of August by slowly taking things out of my diet that werent too hard to go without. soda and fast food were first, no more McDonald's and especially no more beer or energy drinks. then September came around and it was easier to take away more carbs. no more bread or potatoes, that was hard. after about three weeks it became easier, and I took out more and more carbs and this time all sugar as well. No more sweet coffees in the morning, no more candy at night (I still struggle with late night candy craves) no more flour of any kind, even a lot of vegetables I cant have, no fruits except strawberries. Now I eat a diet very similar to keto, or Atkins. It's so so important to count your macros (calories carbs fiber ect) and for my diet, I take carbs - fiber (net carbs) ÷ five. this gives me the number of teaspoons of sugar in my food. I know its confusing but stay with me. carbs digest a lot like sugar in our bodies from what I understand, and if you want to lose weight, you need to stay under 10 to 15 teaspoons of sugar a day. so let's say my snacks nutritional info has 30 grams of carbs, with 5 grams of fiber. that means my snack has 25 net carbs, or 5 teaspoons of sugar. I also stay under 1000 calories a day. it's hard at first to get the formula down, but this was taught to me by my doctor and its the only thing that has ever worked for me. Now there are two VERY important rules to this diet that I have to follow. the first one is that you have to have 1 or less teaspoons of sugar for breakfast every morning. super important!!! if you start your day off with more, your body wont burn fat like its supposed to, so eggs are amazing as long as you be careful what you add to them or on them, protien is wonderful like bacon and steak and some sausages. which brings me to rule number two: you HAVE to have enough protein and water, or else you wont lose the weight. your scale might go down, but you wont lose the weight. I was told to take my goal weight (150) and divide it by 2 which gives me the number of grams of protein to eat a day (75) usually split up between 4 different times during a day. I cant live within my protein shakes, I'd never hit my numbers without them! But that's all I have to do to be successful! Count my numbers and stay away from carbs and sugars. Some days I feel like its a piece of cake and i got this, other days i cry because all i want to do is eat a piece of cake. But I plan on losing another 75 pounds before I shift into maintenance mode, so I'm really excited to see what else I can learn in this crazy journey to help me reach my goal and STAY THERE! Please feel free to give me any and all advice you may have, or reach out with any questions or concerns! Thank you for listening and helping me enjoy my success, I hope it can help you guys with whatever chapter you are at in your weight loss journey! Oh, and here's a before and after picture! http://imgur.com/gallery/rYbOCTw

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Quitting alcohol and weight loss

Hi 35f SW 174 CW 158 GW 120. So I’m a little over a 2 months sober and it feels great. Working out and losing weight has really helped me focus on not drinking. I was drinking way too much wine everyday and I ended up putting on 30 pounds. When I quit drinking I figured it’d be a little easier to lose weight. Don’t get me wrong I love going to the gym and I have lost some weight. I guess I just assumed not having those extra 2,000-3,000 calories would make more of a difference.

I’ve been doing low carb high protein and around 1,200 calories a day. I have a Fitbit I wear everyday and log my calories. I see a trainer 2 days a week for an hr and we do mostly strength training. The rest of the week I workout 4-5 days for an hr before work. I do 30 minutes on the elliptical and 30 minutes of strength exercises. I’m going to start pushing myself more at the gym the days I don’t see my trainer and hope that helps. I’m going to be visiting a friend at the end of next month and that’s some motivation for me to work harder. I feel like I was pretty hard though without overdoing it.

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Feeling Confused and Frustrated

I started changing my eating habits two weeks ago, deciding to eat by a strict CICO diet based on what I've read online. I'm eating at a 500 calorie deficit and made a lot of changes to my diet: eating bread once or twice a week instead of every day, eliminating all drinks besides water and my morning coffee or tea, cutting out all fast food, avoiding added sugar, strict calorie counting, etc, etc. I'm also doing 20-30 minutes of cardio 6 days a week. I've had more energy and been really proud of the commitments I've made to weight loss, for the first time in my life it feels like I'm taking it really seriously.

I stepped on the scale this afternoon, knowing that just losing one pound would have made me happy (I'm 200 lbs and trying to lose 1-2 lbs a week), and nothing, no changes. I know I'm probably just being impatient or comparing myself to others, but when I looked online for solutions as to why I hadn't lost any weight, I saw all the rhetoric about how CICO doesn't actually work, it's all about insulin levels/metabolic rate and how basically nothing I do will really make a difference.

I know that can't be true because of all the wonderful success stories I've seen on this sub, but man, am I feeling down about it. I'm going to try making my calorie deficit bigger (going from 1600 a day to around 1400), as now I'm wondering if it was too small in the first place. I'm proud of the changes I've made but can't help but feel discouraged; just losing one pound would have at least let me know I'm doing something right, yanno?

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