Grocery store lunch ideas?

Hi all! I’m looking for some work day lunch suggestions!

I’m kind of in a weird position now, the last month I’ve been trying to meal prep my lunches (more so to save money than anything tbh). However, I’m in the process of packing up my apartment and moving over the next 2 weeks and have already packed away a lot of my kitchen.

Obviously I don’t want to be eating out everyday for the next 2 weeks. In the past when I haven’t had time to meal prep/forgot leftovers, I’ve just gone to the grocery store near my office and gotten bread, mustard, meat and cheese - enough so that I can just make sandwiches all week. However, I’m really trying to be healthier and I want to finally, finally commit to my weight loss.

So I’m wondering if anyone has any suggestions on what I can pick up at the grocery store for the week that I can assemble/keep at work?

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34M 6'0 220lbs No Weight Loss Question

I'm a moderately in shape person and decided to do keto and no alcohol for all of January. I've been working out for about 45-60 mins a day 5 or 6 days a week since New Years. I've consistently been maintaining a 500-1000 calorie (typically 500) deficit with the occasional refeed day. I have not lost any weight but I have lost 1-2 inches off my waist, which I am happy for. I havent experienced keto water loss but I believe that is because I may be messing up my keto (urine strips have shown me in and out of keto throughout the process).

​

Typical routine is about 1.5-2 miles on the treadmill (slow and steady, hill workout, sprints, I mix it up) followed by weights (heavy 8 reps push/pull/legs or medium weights 12-16 reps push/pull/legs) and jump rope between sets. I try to keep my heart-rate up the entire time im in the gym so I only rest 30 seconds at most between sets.

I know I've lost weight because my tight clothes are less tight and my belt is on its last hole... but I guess I'm curious as to what the reasoning behind not losing any weight would be? Ive been lifting for many years so I am not experiencing newbie gains. I havent been over-eating and don't think its muscle that is gained. Overall just curious if anyone has experienced anything similar and what I may be able to attribute my lack of loss to? Once again - I'm very pleased that I've gotten in better shape, I just want to understand the lack of loss.

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Data and Your TDEE: Knowledge is Power

I’m a 5’5” 33 year old female who was overweight and has now been maintaining in the <130lb range for more than 5 years. This is a post for both losers and maintainers giving an example of how you can use information to control your weight loss and maintenance thereafter.

What I’ve been doing

I’ve been tracking my daily calorie intake for a long time: all the way back to 2014. I have spreadsheets that detail the following:

• my daily calorie intake
• calories burned from deliberate cardio exercise (running, cycling, and swimming)
• my daily weigh-ins

Every month and year, I use this data to recalculate by TDEE so that I have a good understanding of how many calories I’m actually burning in a day. While all this data collection may seem obsessive or unnecessary, it’s actually given my information that is invaluable in both losing weight and maintaining weight loss.

The Data

One thing I’ve found really interesting is how consistent the data is from year to year:

​

Year	Starting weight (lowest from previous December)	Ending weight (lowest from ending December)	Calculated TDEE
2014/2015	143	129	2,262
2016	129	126	2,179
2017	126	119	2,045
2018	119	128	2,016
2019	128	125	2,045

In the data above, I’ve made adjustments for exercise so that the TDEE number calculated above is my sedentary TDEE excluding the calories that I burn from deliberate exercise like running, cycling, and swimming. I do this because my exercise varies wildly: from as low as 3 hours per week to as much as 8 or 9 hours per week.

Note:

While I track my calories nearly every day, I do take some personal exceptions:

• Vacations
• Holidays
• About one random extra treat/cheat/etc day per month

HOWEVER, I do not simply ignore these days in my calculations. Rather, on these non-tracking days, I’ll record a blanket guess of 3,000/4,000/5,000 calories or so based on my overall impression of what I ate at the end of the day (with alcohol, it’s surprisingly easy to get to that 5,000 calories level…)

How I Use This Information

From the above data, I can confidently trust that I burn just over 2,000 calories per day just going about my regular daily activities. So, in periods where I want to maintain my weight, I aim to eat an average 2,000 calories/day plus whatever I burn through exercise.

Now, what happens over the year is that time periods will happen such as holidays or vacations where I eat more than this an inevitably gain a pound or a few. Following these periods, I’ll go into deficit mode: aiming to eat 1,500 to 1,700 calories/day, again plus whatever I burn through exercise.

Final Thoughts

In practice, it is not always easy sticking to a calorie budget. I’ll go over budget more than planned and maybe not maintain or lose as well as I’d like. But, I’m never left sitting here wondering why I’m gaining weight. I can always look over my numbers and see exactly why it happened.

This is where the knowledge is power. I have the information to troubleshoot my failings and I know where I ought to make adjustments to correct my course.

Note: a current version of a spreadsheet that you can use to calculate your own TDEE is available here: Adaptive TDEE tracking spreadsheet v3, rescue shelter

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My weight loss journey!

Hey guys!

Just wanted to share my progress in losing weight with everyone because I posted my progress before here on Reddit and I received excellent feedback which motivates me even more to work hard and never give up on my goal and dream! Hopefully it motivates someone else who is reading this post because nothing is impossible!

I always wanted to be fit (have 6 pack) even at very young age but I always said I will do something, but after a week or two I would give up and give myself some excuse and then forget about my dream. But somehow last summer around mid July I listened David Goggins book "Can't hurt me" and I will say it changed my life completely.

It ignited the fire and motivation that I needed for the breakthrough and after that I set myself my own goals and now I pretty much live the lifestyle which seemed unreasonable before! I workout pretty much everyday (I don't recommend this to beginners) and my diet is high protein with healthy fats (omega's) and complex carbs like oatmeal for example. I don't drink soda, eat fast food, I am not a smoker and I seldom drink. At first you might think this lifestyle is boring but when you realize that health should be your number one priority in life your thinking changes! My blood pressure was very high for my weight and height. I have high genetic BP so I have to live healthy to sustain my good health so when I get older I still have amazing health and strong heart etc.

People get used to everything and that was key for me. I just had to beat the first two to three weeks of diet and a lot of exercise before I get used to it. Now it's my lifestyle and so far I have lost 20kg/45lbs. I look better, I feel better, my sleep has improved, my mood is not that aggressive and depressed I think more positive about life in general. I don't regret not eating sweet stuff like candy at all after a while you just don't even crave it that much.

I have my entire journey filmed and I made a sort of motivation video so if someone is interested in my journey you can check me out on YouTube just type ElvisLifts and you will find me! Any support is highly appreciated!

If you have any questions feel free to ask!

Some stats about me:

My height is 1.89m

My starting weight was 114kg/251lbs

My current weight is 94kg/207lbs

My blood pressure was 170/65 now it is 130/75

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Help choosing a support program

As part of my job's employee well-being program they will subsidize a weight loss/support program. I have never participated in anything like this before, I usually try to go it alone. So any guidance or opinions on these programs is greatly appreciated. My options are:

HEALTHY HABITS

Making lasting lifestyle changes is difficult. The Healthy Habits program focuses on providing the motivation and support to establish and maintain healthier habits, including improved nutrition, increased activity, better sleep and enhanced stress management strategies. Through weekly online group sessions, you will engage and actively celebrate your successes while discussing the barriers you face. Creating weekly action plans and logging weekly weight and activity will help you stay focused and on track to achieve your goals. This exclusively online program is delivered via videoconferencing and elearning modules.

HEALTH MANAGEMENT RESOURCES (HMR)

HMR is a clinically proven weight loss and lifestyle change program offered with group coaching meetings in person or by phone Rooted in behavioral science, HMR is a simple, effective weight loss plan that uses nutritionally-complete HMR meals and shakes plus unlimited fruits and vegetables to reach your weight goal quickly and build habits around healthy behaviors, so they can become part of your lifestyle for long-term success. Participation in the program includes the purchase of HMR meal replacements. --->cost of meals is reimbursed

WEIGHT WATCHERS (WW)

WW offers multi-dimensional ways to learn how to achieve and maintain a healthy lifestyle for the long term. Healthy Living has teamed up with WW to bring participants an effective weight management support program option for free!* In order to earn your Healthy Living Reward through the WW program, you must attend in person Wellness Workshops (meetings). Digital only membership will not be accepted for your 2020 Healthy Living Reward. -->cost of membership covered by employer

NOOM

Noom is a clinically-proven and personalized program that uses psychology and small goals to help you improve your health and lose weight for good! The free app-based program includes food logging, meal analysis, virtual group support, daily challenges, educational articles, and one-on-one coaching all in one place. You never have to worry about setting up a coaching appointment or talking to someone on the phone – everything is done right in the palm of your hand! -->cost of membership covered by employer

If anyone has used any of these programs or participated in something similar, I'd love to hear your take! Thanks!

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Day 1? Starting your weight loss journey on Monday, 27 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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Fueling workouts vs cutting calories for fat loss

OPINIONS? Fueling workouts vs cutting calories for fat loss: I'd love some opinions. Through keto and intermittent fasting, along with a recent re-introduction to resistance training, I have lost around 50 lbs since August. I still need to lose around 50 or so more to be healthy. (currently 5'9", 220 lb female) I am currently OMAD Keto, around 1300 to 1500 cal daily, and I really like this way of eating and don't want to change it. However, I have recently upped my workout intensity, and I find myself a bit depleted every day.

I constantly hear the usual advise that fat/weight loss is 90% diet and 10% exercise, and I have to agree. After all, it's much easier to skip calories than it is to burn them.

My question is this: for fat loss, am I better off to continue my current eating habits and back off on the workout intensity, or is it better for me to add more meals and therefore calories, in order to sustain my workout intensity? I'd love opinions on this.

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