Aesthetic Weight Loss—Advice needed

Hey! I’m not sure how much weight I should be trying to lose. I’m hoping for thinner legs and hips specifically, but I don’t know when I would start to see a difference.

I’m going for a “thin” kind of look as opposed to muscular/toned. It would also be nice to have a better thigh gap too lol.

Here’s some pictures of my legs and waist/hips for reference. I feel like my legs and hips are a lot bigger than my waist, and idk how to fix that.

https://imgur.com/a/SdQ7VdV

Does ~10 pounds seem reasonable? Less? More? Feel free to be honest even if it’s kinda rude.

I’m 135 pounds at the moment, so maybe like 125 pounds would be a good goal?

For exercise. is just running fine? I don’t want to do strength training because I think I’ll just gain weight and/or muscle and just move farther away from appearance goals.

In terms of eating, am I probably fine if I have the energy to run? I realize I should eat enough to not lose weight like super quickly, but I obviously do want to lose weight.

Thank you so much for taking the time to read this!

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Should I feel hungry?

I’ve been maintaining my calories around 1500-1800 because that is where I have the most weight loss success. I’m extremely disciplined about it so even when I’m hungry I am able to ignore it by focusing on something else. A lot of people say the issue with being hungry is that it means the diet won’t be sustainable long term. I’m not worried about sustainability because of practiced discipline.

My concern is that when I am hungry — is that okay, health wise, not from a sustainability standpoint? Even when I have protein dense meals which may fill me up for a little while I find that I’m feeling hungry for the majority of the day, especially in the earlier part of the day before my first meal. Normally I just focus on work but there is a nagging voice in my head that it could be potentially dangerous. I’m not sure if I’m just paranoid about developing some kind of eating disorder or that I’m depriving myself of nutrients (although while dieting I take vitamin supplements to avoid fatigue and malnutrition).

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Need help with my weight loss

I’ve lost about 35 pounds from June to October (155-120) and officially found myself in the healthy bmi category (4’10” F so my current weight is just on the edge of healthy and overweight). Since then my weight loss has nearly stunted or just shifts between 119-122 for the past 3 months.

I aim for 1200 cals (and prepare and track my meals) and walk around 15k-20k steps 3-4 days a week, swim 2 others, and ice skate another. I’ve also been using OMAD consistently. The only change really is that my before I was doing my OMAD around 8 pm and now it’s around 2 pm.

I know I track my calories right and i know all that weight came off pretty easily bc i was overweight, but I cant get over this plateau no matter what I adjust. Any recommendations would be v helpful!

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Power in Protein: The Major Health Benefits of Chicken

One of America’s favorite foods is also one of the most healthful. The average person eats just under two pounds of chicken a week, or nearly 94 pounds a year, according to the National Chicken Council. Chicken is an especially smart choice when you’re trying to lose extra pounds because it’s rich in protein yet low in calories and unhealthy fats. It’s also loaded with essential vitamins and minerals that help you stay strong and energetic. Best of all, you can enjoy the health benefits of chicken in so many delicious and satisfying ways as you make progress towards your weight loss goal.

12 Easy Chicken Recipes You Need to Try

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Here’s seven reasons why chicken is the perfect protein for your healthy diet:

1. Potent Protein

According to Cleveland Clinic, there are nine essential amino acids in “complete” protein. They explain that the body uses protein to “form muscle, transport nutrients, and build and repair tissue.” Research, published in the New England Journal of Medicine, found that study subjects who ate a high-protein, low-glycemic index diet were more likely to lose and keep off weight than the other four diets in the study. Since your body doesn’t store protein as it does carbs and fats, you need a daily supply from healthy sources like chicken. Due to its protein powers, chicken is considered a PowerFuel on the Nutrisystem program.

2. Low Calorie, Low Fat

Other meats, such as beef and pork, are also rich in complete protein, says Cleveland Clinic. However, according to the United States Department of Agriculture (USDA), they have more calories and fat than chicken. A two-ounce serving of ground beef contains 145 calories and 11.5 grams of fat. A similar portion of pork loin provides 94 calories and 4.7 grams of fat. Skinless chicken breast is the winner, with only 68 calories and 1.5 grams of fat in a two-ounce serving.

3. Punch of Potassium

Along with the 12.7 grams of protein in that two-ounce serving of chicken, you get 188.5 milligrams of potassium, says the USDA. According to Medical News Today, potassium is a mineral that has been shown to decrease blood pressure, decrease the risk of stroke and protect muscles and bones. “The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles,” they explain.

7 High Protein Foods that Aren’t Chicken

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4. Cholesterol Control

According to Cleveland Clinic, eating foods high in saturated fat has the potential to increase harmful low-density lipoprotein (LDL) cholesterol. “The fact is, elevated low-density lipoprotein (LDL), the bad cholesterol, is a major cause of heart disease,” they explain. A serving of boneless, skinless chicken breast comes with less than one gram of saturated fat versus the 4.5 grams in the same amount of ground beef, says the USDA.

5. Discouraging Diabetes

Each bite of chicken also comes with a healthy dose of niacin, says the USDA. Niacin is B-complex vitamin that is linked to a reduced risk of nonalcoholic fatty liver disease and diabetes, according to a recent study published in the scientific journal Nature.

6. Weight Management

Chicken breast is a rich source of two important micronutrients, selenium and zinc, says the USDA. According to a study, published in the journal Nutrients, high dietary selenium intake is associated with a lower body mass index (BMI), waist circumference and total body fat percentage. Another group of scientists reported in Advanced Pharmaceutical Bulletin that zinc consumption also improves BMI and body weight.

4 Rotisserie Chicken Recipes for Quick and Easy Flex Meals

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7. Endless Versatility

Not only does chicken provide health benefits, it’s also very versatile. With so many delicious options, you’ll never get tired of this tasty lean protein. Nutrisystem offers you a wide selection of chicken dishes to pick from, each of them tender, flavorful and perfectly portioned. Stock up on our Grilled Chicken Sandwich, Chicken Fajita Bowl and Broccoli and Cheese Stuffed Chicken Breast for healthy meals ready in minutes. When you’re making Flex meals, keep in mind that a two-ounce skinless chicken breast is one PowerFuel serving.

Need some fresh ideas for preparing your chicken? Try out a few of our quick and easy favorites:

Sweet And Sour Chicken >

You can be sitting down to eat this tasty, homemade dish faster than a takeout order can be delivered.

Boneless Buffalo Chicken Bites >

Party food can be part of your healthy diet with these lightened up chicken bites that are crispy on the outside and juicy on the inside.

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

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Chicken Lettuce Wraps >

Enjoy the health benefits of chicken wrapped in crispy lettuce. For a break from your everyday sandwich, mix up a batch of chicken and veggies with Asian-style spices and stuff them into crunchy lettuce leaves.

BBQ Chicken Nachos >

Take the Nutrisystem BBQ Seasoned Chicken to a whole new level of satisfaction with fresh red bell peppers, onions, cilantro, cheddar cheese and whole wheat tortillas.

Pizza Stuffed Chicken >

Add zesty pepperoni and creamy cheese to juicy, tender chicken and you’ve got a dish filled with health benefits that the whole family will clamor for.

Power in Protein: The Major Health Benefits of Shrimp

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The post Power in Protein: The Major Health Benefits of Chicken appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Wednesday, 26 February 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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Ready to start my journey, looking for advice

I'm 41 and ready to work hard at making my body a better place to be!

I'm 5'9" and 435lbs. I used to weight 220lbs and went on several psychiatric drugs that caused my weight to shift dramatically in a year and a half. I gained about 150lbs while maintaining a "normal" diet and towards the end, even restricting and fasting. My Dr pulled me off of the drug and I plateaued, but damage is damage and regardless of using programs like Weight Watchers, I am still struggling every day with my weight.

I have come to a calmer, kinder understanding of myself as a person, but that's not going to keep me from doing what's best for my body.

I broke my ankle in 2003 and assumed it was a sprain. This has led to degenerative arthritis in that joint, which limits my movement as far as walking/running goes. However, I have a pool and swim from March to around October if the weather stays warm. I am looking for other exercises that are joint/arthritis friendly that I can do at home. I'm excited to get more movement in each day as I was recently diagnosed to Rheumatoid Arthritis and they say "motion is lotion!"

As for diets, are there any diets that restrict sugar (including processed) and other inflammatory foods?

I'm asking a lot I know, but I'm in a very under motivated family and I am taking the reigns to my own life FINALLY!

tl;dr: starting weight loss journey with arthritis and big booty. Looking to minimize both.

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34F Mom Looking for Weight Loss Buddy

Looking for weight loss buddy. Someone I can check in with daily and weekly. We can chat and help each other out. I weigh 235lbs looking to loose 100lbs by next year. I have a knee injury and have to get surgery next year. I have to get strong so that the recovery is faster. I will be on crutches for months and want to make sure that I can hold myself up. I also have a very active 2 year old and I want to be able to keep up with him. I also feel super heavy and my knees hurt. I also want to improve my overall health and eating habits. I want my son to see me as fit, healthy, and happy. I am happier when i am healthy. I am tired of not being able to walk up stairs or do things because I am tired.

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