I'm so cold now oh my god

I've lost 30lbs in the last few months and I am not used to this new body temp!!! It's been an unusually cold March anyways, but oh my gooodddness.

I used to brag about how I never got cold. No jackets. Shorts in autumn. Sweating in sweaters. Only used one blanket to sleep, and would have windows open!

But now I'm shivering if I'm wearing a long sleeved shirt!! I get cold SO easy. Is this why y'all wear layers?? I can't stand this chilly feeling! I do however have sooo many sweaters and about a dozen blankets I've collected over the years, so I'll survive. But dang! I get cold now! Didn't expect that from a little bit of weight loss lol

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Stuck at Home - Weight Loss Success

I have read a lot of posts in the last few days about the stresses of being stuck at home, around all of your food, and how hard that can be for those of us who like to stress eat or eat out of boredom. I want to share a bit of my journey, maybe it will help someone.

I'm a stay at home parent. I have two small boys, 4 and (almost) 2. In the summer, we take walks and play outside, but November-March we're basically homebound due to the weather and the annual cold and flu season. And when I say "homebound," I mean we maybe leave the house once a week for groceries. (Or all three of us leave; it's usually easier for me to go alone after they go to bed, or for my husband to stop on his way home from work.)

In the past year, I've been able to lose 67 pounds, and a lot of that has just been controlling my calories at home (I haven't been to the gym since July 2019 and haven't taken a nice long walk in about a month). The comparison photo I'm sharing, the BEFORE photo is from April 2017 when I was 10 pounds heavier at 260, but it's the only photo I have of myself in that weight range. I'm currently 183 at 5'8". https://imgur.com/a/cUBIs2Y

Being home creates challenges, and for some, trying some type of IF may be the way to go. I'm not a true IF-er: I like to have a cup of coffee with Splenda and milk in the morning, and another when my kids have lunch around 11am. After my youngest takes a nap, I have a small (150-300 calorie) lunch. I usually have dinner after they go to bed at 7, 300-500 calories, so I have room for a pint of Halo Top because it's just psychologically satisfying to eat the whole damn thing.

I chase my kids and play with them a lot during the day, so I have a distraction. I like to read articles and short stories, play a few mobile games, or watch YouTube clips if I feel peckish and it's not a mealtime. I'm sure there are people out there who are just working from home, no children or significant others at home with you. Doing stair laps, 10 minutes of yoga, or a 15 minute dance party are great ways to break up the boredom and get your brain away from the idea of snacking.

All this to say, it can be done. I've been doing it voluntarily for the better part of a year. Absolutely the hardest part is refocusing your energy and getting snacks out of sight, out of mind, but I have found it to be a good lesson in willpower and perseverance.

Best wishes, and stay safe and healthy out there!

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Our Dietitian Weighs In: Foods to Stock Up on During Social Distancing

Social distancing… it’s the terminology that’s taking over our televisions, flooding news sites, and being discussed on just about every social media platform. But what exactly is social distancing and how does this affect our basic needs? According to the Department of Safety & Security at the University of Chicago, social distancing refers to public health safety measures taken to limit the likelihood of transferring contagious disease. “Social distancing” quite literally means exactly that—distancing ourselves from the public and limiting ourselves socially in order to minimize exposure to communicable illnesses.

As COVID-19 continues to be a concern creating quarantines and encouraging us to practice social distancing, we must ensure we are taking the proper measures needed to maintain our health and wellness—this includes stocking up on the right foods to stick to a healthy and nutritious meal plan.

Here at Nutrisystem, we pride ourselves on offering our customers the information and tools needed to maintain a healthy lifestyle, and social distancing and possible quarantine is no exception. We checked in with our corporate dietitian, Courtney McCormick MPH, RDN, LDN, to find out what foods you should be making a quick grocery trip for along with what foods you can order straight from our a la carte menu—which limits the need to make that extra trip to the store!

Fight the Flu: 6 Foods For a Stronger Immune System

Read More

Here are Courtney’s top picks for foods to stock up on:

Proteins (Shelf-Stable)

• Canned or Pouched Fish
  • Canned tuna and salmon make great options to have on hand for a high-quality source of protein and healthy fat.
  • Tips: Look for options canned in water. Try pairing these with whole grain crackers for a hearty PowerFuel and SmartCarb snack. You could also toss canned tuna with whole wheat pasta and cooked broccoli (or veggies of choice) for a quick meal!
• Beans
  • Canned beans are a great option to have in stock because they provide both fiber and protein. This makes them the perfect addition to a meal or snack to help keep you feeling full.
  • Tip: Look for options that are canned with no added salt or rinse them to remove excess sodium.

• Protein Shakes >
  • Protein shakes are the perfect shelf-stable meal replacement or snack. They are a quick and easy way to pack in the protein, so be sure to stock up on our Nutrisystem Protein Shakes to have plenty on hand during this time.
  • Tip: Mix protein shakes with water. If using milk or milk alternatives, stock up on shelf-stable options.
• Protein Bars >
  • Bars are also a great option to have on hand for quick meal replacements and snacks. We have plenty of delicious bars to choose from on the Nutrisystem a la carte menu.
  • Tip: Add a few to your cart ASAP so that you’re stocked up for the weeks ahead.
• Nuts/Seeds and Nut/Seed Butters
  • Peanut butter, almond butter, almonds, walnuts and peanuts are all great options to keep in stock for healthy snacks. Nuts are a great way to add healthy fats to your diet. Plus, they have a long shelf life so they’re a great option to have on hand if you’re confined to the house in the weeks ahead.

Protein up Your Plate: The 15 Most Logged PowerFuels in NuMi

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Proteins (Frozen and/or Refrigerated)

• Eggs
  • Eggs are a great staple to stock up on because they typically have a decent shelf life in terms of how long we can keep them in the fridge.
  • Tip: When purchasing eggs, be sure to look at the best buy date and choose those that have the longest date out.
• Frozen Meat and Seafood
  • Stock up on frozen chicken breasts, lean ground beef or turkey, and seafood like salmon or shrimp.
  • Tip: Order a few of our favorite frozen food items from the Nutrisystem menu for a delicious (and super simple) way to stay on track during this time.
• Cheese Sticks
  • Trying to figure out what snacks you AND the kids will love? Cheese sticks are the ultimate healthy snack option.
  • Tip: Dip a cheese stick in mustard for some extra flavor.

Fruit & Vegetables

• Canned Veggies
  • Stocking up on canned veggies is a great way to be prepared with side dishes. You can also keep them on hand to mix with pasta, rice or salad.
  • Tip: Look for canned options without added sodium or rinse well before cooking them to remove excess salt.
• Canned Fruit
  • Fruit makes a great option for a snack or a side dish to any meal or dessert. Sticking to canned items gives you the ability to have it on hand for quite some time thanks to the longevity of storage capability.
  • Tip: Look for options canned in water or 100% fruit juice.
• Frozen Veggies and Fruits
  • Any type of frozen produce is great to stock up on thanks to the longevity of frozen food items. Frozen veggies and fruits are also perfect for throwing together a quick side or for adding to a smoothie.
  • Tip: When buying frozen vegetables, look for those without sauces which may add a lot of fat, sodium and calories. When looking for frozen fruit, look for options that do not contain added sugars.

Grocery Shopping 101: Your Guide to the Canned Goods Aisle

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Grains

• Dry Pasta or Rice
  • Look for high fiber options that contain whole grains. Brown rice or quinoa is a great base to any meal.
  • Tip: Toss whole grain pasta with cooked broccoli, ground turkey and a can of crushed tomatoes. Season to taste with salt, pepper and crushed red pepper flakes for a tasty dinner. No desire to cook? No problem! You can easily stock up on plenty of our favorite pasta and rice dishes straight form the Nutrisystem menu.
• Cereal
  • Whole grain cereals make a great option for breakfast or a snack. If keeping milk around is of concern due to short shelf life, opt for having low-fat Greek yogurt on hand instead. Yogurt usually has a longer shelf life.
  • Tip: Worried about wasting? Stock up on a few of our frozen breakfast items and easily store them in the freezer to avoid wasting grocery items like Greek yogurt.

Other

• Soup
  • Soup is a convenient option (and can be a nutrient-rich choice) if it includes a mix of protein and fiber—like beans, lean meats and veggies.
  • Tip: Look for soup that has low-sodium or no salt added, or stock up on our Chicken Noodle Soup here. >

We know that not everyone has the ability to get to the local market—please be sure to reach out to an elderly or disabled friend, family member or neighbor that may have no means or way of stocking up on basic needs. Now, more than ever, is a time to lean on each other and take the steps needed to maintain our health and wellness, along with helping others do the same.

Your health and safety are our top priorities. We are taking every possible precaution to ensure we do our part to prevent the spread. For more information on the safety measures Nutrisystem has put in place during this time, please click here >

8 Hacks for Eating Healthy While Working from Home

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The post Our Dietitian Weighs In: Foods to Stock Up on During Social Distancing appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Tuesday, 17 March 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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the difference of 5 weeks and a better mindset

i’m honestly really nervous to post this but I don’t have anyone to talk to about it since everyone in my direct circle of friends is a little sour on weight loss and I don’t want to make them feel bad. I’m just excited!

I didn’t achieve any SV or NSV today but just felt like taking the time to acknowledge what a difference I’ve made in the past 5 weeks. I think pictures sometimes speak louder than words so here’s a link to a couple comparison shots

the sports bra from the before pictures actually doesn’t fit me anymore which actually makes me sad because I liked wearing it and uh, my tits are gone and sad now, but I’m also happy because I remember buying it, and how it was fairly tight back then.

I didn’t count calories at all and to be super honest I also didn’t give that much of a fuck about what I ate. I still eat the things I like but I’ve been making a conscious effort to do small healthier decisions. like say, using spelt pasta instead of regular pasta (even if I drown it in a cream sauce lol) or ordering the fish with vegetables instead of the deep fried dish. Stuff like that!

I think the biggest difference was however in portion control. Before I would eat until I couldn’t move anymore. Ignoring all signals from my body ‘because it just tastes so good’! Or eating the huge greasy pizza even if I knew it was gonna make me feel like pure ass (because I don’t have a gallbladder anymore and IBS). It was all for the taste. Which really wasn’t all that great in a lot of cases

Now, I really watch how much I eat. I don’t restrict myself, but I take my time and listen to my stomach and my fullness feeling at regular intervals. When I notice myself slipping into over drive by eating too fast and becoming greedy (like not even finish chewing before the next bite is raised, or literally using two hands to shovel my fries) I stop and take a sip of water. Regroup, assess how full I’m feeling and then go in again but much more consciously and I savor the next bites. As I said, very often I’ve found that the food actually isn’t all that good and I was just getting a little overexcited

So, in the past 5 weeks I went comfortably from 50.4kgs/111.1lbs to 47.5kgs/104.7lbs. My goal weight is roughly around 45kgs/99lbs because that’s what I used to weigh as a teen and I was most comfortable at that weight. I’m only 4’11 for reference!

Lastly I want to say that food was always a comfort to me, and to an extent it still is. I still look forward to a hearty meal after a tough day, but I’ve gone from using food as a blind fix for all, to food as a supporting hand on my back as I work through my shit.

Thanks for being such a cool community and letting me share my excitement!

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Need help of how to process

So I've been starting my weightloss journey since the end of november 2019 with eating in moderation and then exercising on the treadmill then the past month I've been doing the carnivore diet my husband wanted to do it but then stopped but I've just mostly kept it up (last few days I've cheated with all the stress). I am down 40 pounds 208-168 my legs have toned up really nice really just have a belly that hangs now and arms a bit flabby. Im 27 and had son 5 years ago. Last two weeks Ive been doing a dumbell YouTube video and ab exercise videos then doing the treadmill. I noticed my arms are feeling more defined. (Tricep flab still there tho) it says everywhere that you can't spot train etc. Should i quit wasting about 40-60 mins doing the arm and ab exercises and focus on treadmill increasing speed and doing inclines now or do the mix of exercise? I just don't want to be doing the wrong thing. I've done well so far now I need to know how to proceed to my goals. I haven't noticed any weight loss last week and its definitely slowed down things. I'd like to get to a 150/155 goal. I exercise 1-2 hours every night.

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Down 20+ kilos in a month!

Hello all just felt like sharing the start of my weight loss. I've still got a lot to go on and this is just the beginning. Due to stress problems and being in depression I started binge eating and eating whenever I felt sad or uncomfortable with anything which meant I was gorging down huge amounts of food.

What would be 3 meals for one guy was 1 meal for me and I still wouldn't be satisfied with how huge my appetite was and how bad I felt right after I finished eating. I went upto 130 kilos (286 pounds approx) luckily I'm sure to have little to no loose skin issues due to my fat being pretty even around my body rather than gathering in one place as confirmed by my doctor.

Due to my situation as a student with no money I couldn't do keto or afford the time to cook 3 meals a day all customised for me especially when there's food at home which is going against my diet but that's all I could manage. Turns out IF (intermittent fasting) turned out perfect for me and I immediately started dropping weight. Turns out I have a swift metabolism (which I didn't believe before) it's only the amount of garbage I ate each day which resulted in me gaining weight over time. Essentially I've noted I don't gain weight that easily but I lose it with not too much effort. I was super sizing myself by mowing down on food. Turns out I was on a calorie deficit by atleast a 1000 calories but the added fat, carbs, oils didn't help with weight loss.

Now on IF a month ago when I started I started eating small portions. Enough to keep my appetite fed but not too much that I'd go back to gorging on food again. For 3 days there was no progress until the 4th day I seemed to lose a kilo. I thought it was Meh and it was just fluctuating as people say and it'd go up again. I stuck to it because I hoped it was a result of IF.

Turns out I was correct. I check my weight weekly to see how it's going. I've hit plateaus and gained back weight a lot of times which put me down but IF allowed me to comfortably resist cravings and eat better and smaller.

Today I checked the scale and I'm at 107 kilos. I lost around 25 in around the time of 2 months of IF. I've also started cheat days where i don't eat unhealthy but I break my fast whenever I want so I don't lose weight increasingly rapidly as I've been advised due to weight loss being too rapid can be unhealthy but I need to get my doctors opinion on that too.

My portion size, cravings and weight have all dropped down and I couldn't be happier!

EDIT : (I meant 2 months not 1 month in the title. Typo in a hurry lol please ignore it)

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