LA Marathon Run with Run to the Finish Book Tour

I’ve run the LA Marathon several times and think it’s the most under-rated marathon in the United States. Why isn’t it grouped in with the other big city marathons like New York, Chicago or Boston?? We can talk about that another time. Today I have a bunch of links and tips if you’re running the ... Read More about LA Marathon Run with Run to the Finish Book Tour

The post LA Marathon Run with Run to the Finish Book Tour appeared first on Run Eat Repeat.

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Starting again..

I am a 41F starting this whole losing weight thing again.. I know I feel so much better when I'm not 60+lbs overweight so I set a goal to start after some minor surgery recovery. The plan is to start exercising after March 17 when my Dr clears me at follow-up appt. Until then I am planning on changing my diet. But I need accountability. I've done WW a couple of times. It was successful until I got SO tired of constantly thinking about points and my body that I'd quit just shy of goal.

My plan is to try out a couch to 5k, I think adding an exercise routine is my best bet. I'm liking what I've heard about a keto diet but is that long term sustainable? Is it better to just portion control/calorie count? I want this to spill into my kids lives too- they deserve to know how to care and fuel their bodies in a healthier way than we are now.

So, I'd love to hear anything about keto, c25k, diet change in a big family (there are 6 of us), other apps that help with weight loss, other free resources to have some accountability?

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Why You Keep Failing At Weight Loss & What You Can Do To Finally Make It Happen

Listen, weight loss is hard. There's no doubt about that. But how hard is it exactly? Well, let's look at some statistics...

What The Science Says

Based on the research & scientific literature:

• 6 out of 7 overweight or obese individuals are able to successfully lose 10% of their body weight. That's great, right? Not quite...
• Within 3 years up to 85-95% of these people gain back all of the weight they originally lost. Yep, that's right. Only 5-15% of people who lose weight keep it off long-term. But there's more...
• One third to two thirds of these people gain back more weight than they originally lost. The conclusion? Diets are making people heavier (statistically speaking).

[Will post links to sources & references in comments]

Now, I don't post those stats here to scare you or shock you, although I understand if you are. I certainly was when I read them. I post them here to open your eyes to the harsh reality of weight loss.

The Real Problem Of Weight Loss

Most people think the problem with weight loss is losing the weight. Of course that can be quite challenging, but from the studies - most people can do it.

The real problem is with keeping the weight off after you lose it. That's because when most people finish losing weight, they go back to their old habits & patterns which results in... gaining back the weight & more in a lot of cases.

This the vicious cycle of yo-yo dieting that so many people fall victim to. From my experience, both as a "dieter" myself & as a coach who now helps people lose weight, most people have tried losing weight in the past, had some success, but gained the weight back again.

Repeat this cycle a few times every couple of years & that's a lot of people's experience with "weight loss".

Fixing The Symptom Instead Of The Root Cause

The real issue here is that people are focused on the symptom: being overweight. They will diet by cutting back calories, start exercising more - & hey, they'll lose the weight. But only over the short-term until they gain it all back.

That's because they never address the root cause of being overweight or obese, and that is an unhealthy lifestyle & relationship with food. See, you can keep dieting & keep losing weight but if you never address the root cause - you'll always end up back where you started.

If you want permanent weight loss you need to make permanent changes to your diet & lifestyle.

Seems kind of obvious to most of us but as they say, common sense is rarely common practice. If you want to lose weight once & for all, you need to make a commitment to yourself to live your life by a higher standard.

How To Create Permanent Positive Change In Your Life

This is the real name of the game here folks. Yes, you will need to "diet" (cut back calories & exercise more). But if you want to maintain that body you worked so hard for, you need to slowly adopt a more overall healthy lifestyle.

This means:

• Developing healthy eating habits (eating for nutrition & for pleasure)
• Maintaining regular exercise that you enjoy doing
• Managing your stress, emotions & mental health
• Getting good quality sleep (min 7-8 hours per night)
• Nurturing your important relationships with friends & family

Some of that stuff may surprise you. But it's impossible to detach weight loss from other parts of your life. Everything is interwoven together.

"How you do one thing is how you do everything."

Taking on a more "holistic" perspective on your weight loss & health can really be a game changer for long-term success. Start looking at your life as one big puzzle & figure out the best way to put the pieces together.

What You Should Take Away From This

Rome wasn't built in a day & neither will your new slim body or healthy lifestyle. Change takes time and you need to be in this for the long haul. It's a marathon not a sprint so focus on small, positive changes you can stay consistent with everyday - that's the key to success.

I could drown on & on about consistency but it really is "the secret". Everything in life requires consistency. The best way to ensure you stay consistent is by taking things slow & enjoy the view every once in a while - you earned it.

I have so much more I want to tell you. I could honestly talk about this stuff FOR HOURS lol. But I don't want to take up too much of your time.

If you have questions, concerns or just need some support - my chat or inbox is always open & I'd love to help you along this journey.

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What do you think caused you to gain the weight? Lack of Education, understanding or desire?

Hi all,

I've been maintaining my weight loss for a year and half/two years and I'm starting to hear more about how people perceive weight loss so it's causing me to wonder what leads people to gain weight in the first place.

​

I was never taught about calories or the amount of fuel my body needs for a day. I genuinely thought that if I ate vegetables and fruit and exercised occasionally I wouldn't be fat. As a overweight adult I did some research and learned about calories and how to estimate how many my body needs in a day but I still didn't quite understand how exercise didn't play as large a role as I presumed. It was only after purchasing a heart rate monitor and doing MORE research that I realized exercise wasn't doing as much as i thought.

​

Then I went through a phase where I was struggling with depression and I just didn't care what I weighed so I sat around ate all of the foods and gained a ton of weight.

​

I want to make sure we don't have another generation of people coming up in the world overweight or obese when it's avoidable through education and understanding.

​

TL;DR: I never learned how weight gain/loss worked as a child so I got fat. What factors led to your weight gain?

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Trying to lose pounds but the scale won’t budge

Hey guys, I am looking for advice!! I recently restarted my weight loss journey. I am 23, 5’6F and 168 pounds. Im usually around 160, but 2019 was very busy and before I knew it I was 10 pounds heavier. I currently go to the gym. I lift weights and I try to do 3 cardio classes per week. Although I’m considered overweight I have always been very active and have always worked out, I just love food lol. I do count my calories (between 1200 and 1300 a day) and I am VERY diligent about it. I haven’t been drinking that much and when I do I log it. I work out about 5-6 days a week.

I know this is probably common, but how come when I just count calories without exercise I lose weight, but the minute I start incorporating exercise I gain weight?! This is the mental roadblock that I always find myself at which keeps me from continuing this journey. I did the inbody measurement test thing at my gym with a trainer, and it says I need to lose 25 pounds to be considered a healthy weight. I don’t think i could possibly be gaining muscle this quickly and it so frustrating to see the scale go up.

I know everyone says to not look at the scale, but it is the only thing that keeps me accountable. If anyone could share tips, their experience, anything I could do to lose fat or to help with a schedule about weigh ins I would so appreciate it!!!

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10 Ways to Give Your Morning Oatmeal a Makeover

What if there was a magic meal that could help make your waist smaller, cholesterol lower and heart healthier? Enter oats.

Oatmeal contains loads of a special fiber called beta-glucan. According to the Academy of Nutrition and Dietetics, consuming just one and a half cups of oats containing this fiber daily can help lower your cholesterol levels and control blood pressure.

Oatmeal is nutrient-dense, too. It’s a great source of manganese, magnesium, iron, zinc, folate and other B vitamins. It’s also full of antioxidants, which is probably why the American Heart Association recommends oatmeal as a heart-healthy meal. Combining oats with vitamin C only helps increase these cardiovascular benefits.

Oats: So nutritious. So filling. So delicious.

And it doesn’t stop there. Oatmeal may boost your immune response, control blood sugar spikes, and help control your weight. Oats contain more protein and fat than most other grains. Plus, they’re gluten-free, making them a perfect choice for those with Celiac disease. This well-balanced meal will help keep you satisfied throughout the morning. Extra perk: Oats are relatively inexpensive so gaining these benefits by eating them everyday is completely budget-friendly. Even bigger perk? Nutrisystem’s got plenty of oat options on the menu!

How to Eat Healthy on a Low Budget

Read More

One-half of a cup of cooked oatmeal (in water) counts as a SmartCarb on the Nutrisystem program. And, if you’re looking to create a flex breakfast, you’ll want to sit down to one SmartCarb and one PowerFuel.

 

Looking for some fun ways to pump up your oats?

Here are 10 ways to add some excitement, flavor and extra nutrition to your morning bowl of oats:

• Fruits & Berries
  Add some fresh seasonal berries to your oatmeal. Berries add both natural sweetness and vitamin C to your bowl. Vitamin C boosts the cardiovascular benefits of your oatmeal and aids in iron absorption. Add your favorite berries to your morning meal to take your oats to another level (a cup of fresh berries counts as one SmartCarb serving on Nutrisystem).
• Banana-Nut Oatmeal
  It’s simple to add sliced bananas, chopped walnuts and cinnamon to the top of your cooked oatmeal. And it makes for a restaurant-worthy breakfast dish. Bananas add even more fiber to your meal, plus potassium and antioxidants. One medium banana counts as one SmartCarb on the Nutrisystem program. Walnuts are rich in omega-3s and vitamin E. This little nut may boost your brain power, too (Remember: Two tablespoons of walnut halves count as a PowerFuel on Nutrisystem). Basically, this delicious dish is the perfect meal for both your mind and your heart.
• Overnight Oats with Chia Seeds
  Overnight oats may be the quickest breakfast with the biggest health benefits. Have less than a minute to put breakfast together? Make oats at night and you’ll be able to grab them and go in the morning. Combine your favorite nut milk with oats, chia seeds and cinnamon. Chia seeds are loaded with heart-healthy fats, fiber, protein, vitamins and minerals. One and a half teaspoons of chia seeds count as one Extra on the Nutrisystem plan, while one cup of unsweetened almond milk counts as one Extra. Love chia seeds? Try this delicious recipe for Mango Vanilla Chia Seed Pudding.

Work chia seeds into your oats for a big nutritional boost.

• Unsweetened Coconut flakes
  Coconut flakes are crunchy and sweet, adding a hearty bite to your morning oatmeal. Coconut flakes also add fiber, heart-healthy fats and iron to your meal. Just watch your portions. A little goes a long way, and a lot goes right to your daily caloric intake. Stick with one tablespoon of coconut to keep the serving to one Nutrisystem Extra.
• “Zoats”
  Zoats are taking the foodie world by storm. Its zucchini in your oatmeal. Cooking the zucchini in a pan with the oats and water adds density, richness and loads of fiber to your meal. Sneaking in some vegetables to your meal anytime you have the opportunity will also help you reach your daily produce requirement. Learn more about this popular breakfast trend here.
• Pumpkin Spice
  This one is easy! Add your favorite unsweetened nut milk and sprinkle some pumpkin spice for a fall favorite. One cup of unsweetened almond milk counts as one Extra on Nutrisystem.
• Coffee
  That’s right. Add some instant coffee to your oatmeal. Cook it overnight or in the morning for a delicious and caffeinated bowl of heaven. Incorporating Nutrisystem Free Foods, like coffee, into your oatmeal is a great way to fill up with fewer calories.

Even More Benefits of Coffee

Read More

• Fig + Ricotta + Almonds
  A little fancy. A little funky. A lot of delicious. Not to mention, a little goes a long way. Try adding one-fourth of a cup of dried figs (one SmartCarb on Nutrisystem), two tablespoons of low-fat ricotta (half of a PowerFuel on Nutrisystem) and a tablespoon of almonds (half of a PowerFuel on Nutrisystem) for a tasty, nutritious twist. Look out brunch!
• Apple Pie Oatmeal
  All you have to do here is chop up an apple and cook it with your oats. Top it off with cinnamon and you’ll be transported back to grandma’s table. One medium apple counts as a SmartCarb on the Nutrisystem program.
• Nut Butter and Jelly
  Using fresh raspberries and your favorite nut butter, swirl together a childhood favorite. Nut butters are rich in omega-3s and the raspberries will give you a boost of antioxidants and vitamin C. One tablespoon of almond or peanut butter counts as one PowerFuel on the Nutrisystem program, and a cup of raspberries is one SmartCarb.

Balance out the natural sweetness of fruit in your oats with creamy, salty almond butter (aka heaven in a jar).

The post 10 Ways to Give Your Morning Oatmeal a Makeover appeared first on The Leaf.

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238 to 227 in two months eating a European diet, How in the hell is this even possible?

So I'm going to be frank here. I've tried lose weight before with some moderate success but I've always gained the weight back. I was either working out at an unsustainable pace or cutting huge amounts of calories out of my diet.

However, I have recently found success in the most unexpected of places. I have began volunteering in my community, one of my volunteer groups meets once a month and at the end of our meeting there is a dinner. As a new member of the group one of my responsibilities is to help in the kitchen.

Now, this group, they have very sophisticated taste. It worked in a restaurant during college so I'm not useless in a kitchen, but it was clear that I was not up to par here; So I've been practicing at home to improve my cooking skills..... and consequently eating what I've been cooking.

I've been getting compliments and to my astonishment I've I noticed that I had nearly dropped 10 pounds when I stepped on the scale. The only issue is that my weight loss makes no sense.

My diet for the past two months has basically been curry, pasta, rice, and bread, with some roasted or grilled meat on the side. I'm making sauces or soups from scratch to go with it, so everything I'm making ends up being slathered in butter, wine reduction, or both. the soups and curry typically start form a roux so their all fat based.

I'm also drinking a ton, this group loves wine and I've had to learn how to pair wine with meals. I've gone from maybe a rum and coke or beer every other week to wine every other day.

I'm certainly happy, it all taste great, but I'm concerned about the weight loss. I frankly don't understand how this diet could lead to the results that I'm seeing? What are your thoughts reddit?

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