Did you see the announcement for the Running World Cup? It starts today!! And I’m sharing how you can join us and run… All runners are welcome! What is the Running World Cup? The Running World Cup is a FREE and friendly competition for runners all around the world. Runners will register on the site ... Read More about Running World Cup – Join Now!
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One thing that makes Nutrisystem so great: You can lose weight without losing your social life. Unlike other diets that tie you to the kitchen, you can stay on-plan with Nutrisystem while meeting friends, family and coworkers for happy hours, dinners out or weekend barbecues. With Flex
meals, you have the opportunity and the guidance you’ll need to stay on-track while preparing healthy foods at home with non-Nutrisystem foods or eating out.
But maintaining a social life can still be tough when you’re trying to stay on track—there’s tempting appetizers, tasty desserts and sugar-heavy drinks just waiting to blow your diet. Don’t let them get you!
The Ultimate Weight Loss Guide for Extroverts
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Weight loss isn’t just about creating a caloric deficit today. It’s about creating one for the week, the month and beyond. Start with those seven days: Depending on where you are in the Nutrisystem program, you might get one or two Flex meals per week. So if you know you’re going to happy hour on Thursday with friends or a picnic this weekend, save it! Stick to your no-questions-asked Nutrisystem meals and snacks, and save the Extras and Flex meals for when you head out, so you can order without stress.
You don’t have to go out to have a social life. Invite friends and family over to your place, where you can control what’s served so you know what’s in it and how much, so you know what’s a solid serving to stay on your plan. Or if you’re meeting at another person’s house, offer to bring something—show up with a healthy dish that you enjoy. When it’s time to eat, you can pile a big portion of this item on your plate, and fill in the rest with other offerings that look tempting.
Go bowling, try a painting-with-wine class, have a board game night, start a book club or see a concert. Find events that you’ll enjoy that keep you in touch with your social life without focusing just on food. And if you are at a bar, restaurant or barbecue, remember why you’re really there: Put your focus on catching up and bonding with friends and family while you’re there.
6 Science-Backed Reasons to Log Your Food Today
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If you do decide to get together at a restaurant, go in prepared: Pull up the menu online before you head out. See if calorie counts are listed, and use them to guide your decision. If they’re not, find a dish that looks delicious and fits with your plan and decide to order it before you go. That way, you won’t feel pressure when you sit down, and wind up ordering something off-plan—or something you won’t end up enjoying.
You might think it’s best to “save up” for a treat like a night out by eating less throughout the day. But this can backfire: You may wind up so ravenous that you eat more than you originally planned. Put a little something with fiber and protein in your stomach before you head out so you can feel a little full in advance—a Nutrisystem shake is a perfect, easy choice. This way, you can enjoy your socializing treat with a healthy portion.
Don’t dance around your cravings: Nutrisystem dietitians say to attack them. If you’re really craving a juicy burger, order one and have a portion-controlled size. Our experts say that when you avoid your cravings, you can end up overeating by trying to satisfy it with other foods—eating a bunch of pretzels, for instance, when what you really want is a bite of chocolate. Instead, recognize your craving, order something that will satisfy and take the time to enjoy it.
6 Questions to Ask Yourself Before Snacking
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One way to attack those cravings is to come prepared. If you’re out longer than expected, you might want to dive into dessert, even if it’s not in your original going-out plan. Having a Nutrisystem snack handy—like Nutrichocolates or, if you’re into salty, Popcorn or Snack-a-Rounds—can give you something safe to munch on and stay on-plan.
You’ve heard this one before, but that’s because it works: Water will help you metabolize the alcohol, so you don’t get too tipsy—which can lower your inhibitions to other foods and portions you’re trying to avoid. In fact, the alcohol may make greasy or other cheat foods seem more appealing: In a 2015 study of 35 women, those who had alcohol in their system had a more sensitive brain response to food aromas, which led to eating more than those who were sober. Water will also keep you hydrated, which can make you feel less snacky, since our bodies sometimes mistake thirst for hunger.
Staying on track is easier with support. In fact, multiple studies have found that it’s easier to stick to a diet or fitness plan when you do it with a partner or friend. When you head out, enlist help. Ask a friend that you trust to help you: Tell them your goals for the evening and ask them to gently help you with a subtle reminder if you go for an extra dessert or order something off your plan. You may still decide to have a small off-plan treat, but the reminder could be enough to make you mindful of your decision and stay on track.
7 Ways Social Media Can Help You Lose Weight
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If you go overboard at a social lunch or happy hour, you haven’t ruined your weight loss progress: Many dieters trip up at one meal, get discouraged, and go overboard for the rest of the day because it’s already “ruined.” The term is “cheat meal,” not “cheat day”: If you have a meal that you think could set you back, remember that it’s just one meal. Don’t beat yourself up and don’t give up. Give yourself some slack, remember that you enjoyed your cheat and get back on track—little decisions that you make, starting right away, will lead you to weight loss success.
The post How to Have a Social Life Without Blowing Your Diet appeared first on The Leaf.
Hi guys, first time posting. I’d like to start my fitness story by saying that there’s a lot of factors involved in my weight gain/loss, and I’d like some advice.
6 months ago, I had a baby. She’s perfect and healthy, but my pregnancy was really har on both of us. I was a freshman in college, and this was not planned. Before I was pregnant, I was heavier (155 on a 5 ft frame) but not unhealthily so. I was also doing the whole diet exercise thing right before. While pregnant, I was severely sick. I was vomiting 10-15 time a day. I couldn’t hold down water, and on multiple occasions, was hospitalized so they could put fluids in me. This was my reality up until I gave birth. The sickness, along with the stress of being a teen mom, and other issues made me incredibly depressed. I lost 35 pounds in my pregnancy, and was bed bound for at least 5 months. My legs were affected badly, as the lack of use along with the lack of nutrition made it to where walking or standing for longer than an 15-20 minute shower was painful. I’m now 7 months postpartum, and I am back to the weight I had prior to pregnancy, and despite breastfeeding, am seeming to continue to gain weight. I am on Nexplanon for birth control, and have recently been exercising regularly, along with eating healthier. My question is, could my birth control have something to do with my rapid weight gain? And any advice for postpartum mom weight loss?
So after being a lurker for a while and a few health issues I've decided I need to lose weight this year. As of today I am 118.3kg, 169cm, I'm 21 in May and have very little muscle.
Backstory:
10 years ago I was doing exercise daily, I was starting to train to become a cricket player for my town, but when I was 14 I got an injury when roller skating one weekend and since then have had lots of chronic pain issues. I switched to a fitness / leadership role back in 2015 but soon found that the fitness the class was doing was too much on my wrists and had to stop doing PE in school. As time went on I did less and less, and after school I stopped going out a lot due to unrelated health issues and mental health problems.
This January I went on a plane and only just managed to close the seatbelt, which really put into perspective how big I was for me. So when I got home (January 26th) I started tracking my food intake, and switching out some snacks and meals for plant based alternatives with less fat. I'm still struggling with snacking (my grandma got very sick and I got very depressed and have been eating to cope) and I'm cooking less as well, and I need more protein in my diet but that's something I'm slowly overcoming and for the most part I'm starting to lower my calorie intake (started off at over 2200 a day approx, down to just under 1900 and planning on getting to around 1500 by June). I also don't drink a lot, think a half gin and tonic every 3 weeks sort of drinking.
Now here comes the main issue. As I said I have chronic pain, in a similar vain to carpal tunnel and arthritis in how my wrists can move, it stops me working a lot of jobs, and it's gotten worse. I'm in the process of getting more health professionals to look at it and the rest of my health issues but I want to lose weight and exercise again. I tried doing home exercise (squats, sit ups, warm up and cool downs that I found online, other exercises in a similar vain etc.) But I never found the motivation to stick to them. I used to love cycling however I was told by my physiotherapist that it's now out of the picture, along with the other sports I loved such at cricket, badminton, handbull, and hockey. I've never enjoyed running, and the thought makes me more deflated so I've been putting it off.
The negative of it (not being able to do all the things I've always loved) is overpowering my will and motivation so I need help.
So Hive Mind, I have a question. What sort of exercises should I look into to start with? Unfortunately I can't afford the gym, so it would have to be either really cheap or stuff to do at home with little to no equipment (another issue as I feel a gym would be beneficial for me), but I've drawn a blank really. Like I said, I'm calorie counting and changing my diet, as I know weight loss and a healthy lifestyle starts with my relationship with food but it's really the exercise portion I'm struggling with as my chronic pain has gotten in the way and has made me lose all self confidence.
Sorry for the rant but I'd appreciate any help I can get. Thanks!
Struggled with weight all my life and I always held the goal in my head that by the time i'm 25, i'll be in shape. When I was 23.5 years old, I decided It was getting close and I motivated myself to try harder than i've ever tried with anything in my life. I was about 160kg or 350lbs when I started and in just one year I was able to put the scale down to 98kg or 216lbs through a very intense work out routine daily and detailed calorie counting and planning out every part of my nutrition.
By my 25th birthday I had finally seen myself at 90kg or 198lbs. it was the first time since before high school that I was ever under 200lbs and I couldn't have been happier. My friends and family were so proud of me and I thought my life was finally beginning.
After that I threw myself into my job, I worked over 100 hours per week which isn't technically legal in Canada but i couldn't say no to the money and I just wanted a promotion so badly.
Unfortunately from only eating takeout, snacking on breaks, barely sleeping so not having the time go to the gym or plan out what I would eat or count calories, I gained back another 18 kilos in 6 months and weighed about 109kg or 240lbs. It wouldn't have been so bad if i fixed the problem then but I was at that job another year and kept the same routine and i was nearly 135kg or 300lbs .
I left the job, took my savings, flew across the world hoping that traveling would give me that respect for myself back but so far it hasn't. I want to say i'm about 140kg or 309lbs right now and I hope that I can do what I did before, one more time.
I have started a youtube channel for a new weight loss Vlog and I plan to post regularly on reddit for weight loss to hold myself more accountable during this time. My goal is that in one year, i can see myself under 109kg or 240lbs once again
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.
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.
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.
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.
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.
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.
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.
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.
Now you’re ready to do this. Here are more details, that may help you refine your plan.
I am 19, 5’6 (168cm) & +/- 242 in weight (110kg).
I have been staying home for almost 2 years i think, i got bad anxiety and couldn’t go out anymore, I gained weight in these two years, had many family problems and so and so on.
I had started eating healthy some months ago, and although it lasted only 2-3 months (not my fault, family stuff came up and it was impossible to follow my diet), I saw some results.
Now I have approximately 7 months to lose minimum 20kg (44pounds), cause I want to go to school in September and losing 20kg is the only way I will feel comfortable enough to actually step outside of my house.
DO YOU GUYS THINK that 20kg are realistic in 7 months? Am i going to make it? I really want to have my life back, and more than anything going to school. But my anxiety is so bad cause of my weight that I will not be able to step outside the house if at least 44pounds aren’t gone.
I am going to follow a diet of 1200 calories, and I wanted to ask you guys for some advice & tips. Also some insight about my diet plan.
I know 1200 calories is like the limit, but keep in mind that I am at home 24h/7. I never go out and the most active thing I do is taking a shower.
But I plan to do some exercises at home, like to train arms in the first place, and then include legs & maybe stomach.
1 QUESTION:
When is the best time to do some workouts? I read that in the morning would be best, but I am not sure.
I wake up pretty early (and go to sleep early), anywhere from 5 to 10 AM (i am going to fix an exact time to wake up tho).
And also, HOW LONG SHOUKD THEY LAST? Of course in the first weeks I won’t be able to make it last 1h or maybe even 30min, but with patience and practice I can make it.
2 QUESTION:
Do I have to eat something specific after the workout or is my normal lunch okay?
3 QUESTION:
I plan to eat 2 meals a day + 1 snack. Is this okay?
Lunch would be around 12-13h Snack whenever I feel like it And then dinner at around 18-19h
I would like to not eat anything after 19H. Will this help with weight loss? What do you suggest?
QUESTION 4:
MY DIET PLAN ————> WHAT DO YOU THINK ABOUT IT?
Eggs / Chicken Breast / Broccoli / Cauliflower / Bifana (Red meat) max 2xweek / Chickpeas / lettuce salad / tomatoes / onions (with eggs) / spinach / fruits (snacks) / vegan yogurt
So, i’ll be eating a combination of these.
For example, Lunch: Chicken Breast with lettuce salad Snack: 1 Banana Dinner: Broccoli and tomatoes salad
And so on.
DISCLAIMERS:
Ps: I also want to include things like pasta / rice /potatoes (basically carbs) but I don’t feel comfortable adding them right away in my diet. I want to include them after the first 10kg are gone. What do you think?
LAST QUESTION:
I have always been on the curvy side, but i had an amazing body years ago. I am hourglass shaped and although i never was thin, i really looked good before I gained so much weight. I didn’t go to the gym but I used to train butt & legs at home, doing squats and stuff like that, and my legs have some muscle —> In relation to that, I noticed that the first thing that appeared smaller after dieting for 2-3 months were more than the rest my legs. Is that because that is the part where the most muscle in my body is?
I want to lose weight everywhere but more than anything on my upper body / arms.
If say i start working out 45 min a day, and 30 min go to my arm & 15 to my legs, is that a good idea?
Cause my arms really lack muscle and are super flappy.
Please, give me your advice, insight, tips, anything.
If i have to change something, tell me.
Also feel free to link me some workouts that I can do at home.
Thanks in advance.
