Down! 22! Pounds!

I started this weight loss journey on January 7th- and have recorded my weight every single day. I started all of this to get some cute graduation pictures (which HAHA nevermind- thanks covid-19). Since being in college, I have gained roughly around 60 pounds. I have been in and out of college for a while though (graduated high school in 2013)- thats 60 pounds in almost 7 years!

I woke up one morning and thought to myself that enough was enough.

My SW: 186.0

CW: 164.6

GW: 130.0

I have about 30 more pounds to go and I am loving every minute of it. It definitely wasn't easy the first month- I was eating horrible foods, stopped working out and was just lazy.

Now, I am working out almost 6 days a week, training for a 10k, am on a mostly whole 30/paleo diet and am about to start Insanity!

I am no where near where I need to be but I am so proud of how far I've come and reading all of ya'lls posts give me so much encouragement so keep them coming!

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what honestly helped me lose the weight

I've lost close to 20kg in the last 6 months. And I wanted to share whats honestly worked for me. Ive had a long history of binge eating and I've broken that in these past 6 months with the following habit changes:

Firstly I made the decision to stop eating out. Period. To mainly save money. Instead I invested time into learning how to cook homemade meals. I believe everyone NEEDS to learn how to cook. This basic life skill is critical. Homemade food drastically reduced how many calories I would eat and how full I would feel.

After this, I started changing the types of food I was cooking. And paying attention to how different foods made me feel. For example I notice I'd feel more full eating protein so I upped my intake. I noticed how eating sugar would make me eat more of it and put me in a shitty mood so I've avoided it. You really need to focus on the foods you're putting in your body and think about what every ingredient will do for your body.

And by being more mindful immediately my moods were improving, I had more energy, I would be fuller longer.

I also replaced sugary snacks with drinking tea and coffee and any healthier options. One by one. Allowing myself time to get used to it. I'm still a long way from perfect. But this definitely helped me stop binge eating, and break my bad habits that had kept me fat my whole life.

Also I didn't calorie count at all. It would make me way too obsessed and keep food on my mind which would have led to binges in the past.

I hope sharing my experience helps atleast one person because this community definitely inspired me in my weight loss journey :)

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Weight loss revelations

Hi ! This is honestly just kind of unloading all of my thoughts but I feel like for the first time in my life I’m sticking to my goals and it isn’t a struggle to eat healthy and stay under calories !

I realized recently that for me to be successful in changing my habits I needed to shift my focus from how I look and make my goals more action based. I’ve been trying to fall in love with the process of becoming healthy. My goals are less “I’m going to eat x amount of calories because I want to weigh x lbs” and more “I want to eat a high protein, nutrient rich meal so that I feel good, and if my body changes along the way that’s just a bonus.” I’m still counting calories just to keep awareness of what I’m consuming, but I’ve let myself have meals or treats that would have sent me into a full on binge before and because nothing is “off limits” I’ve been better at stopping when I’m full and have ended almost every day staying under my recommended calories.

Throughout everything with COVID-19 I’ve also been trying to look internally whenever the stress of everything gives me the urge to binge. I’m getting better at identifying triggers and embracing what I’m feeling instead of trying to stuff it down with food. I also bought a wii to have something fun that keeps me active while my gym is shut down.

I’m literally one week into my journey lol but I’m sure a lot of you can relate to restarting weight loss throughout your life, and this time I feel like I’ve found something really sustainable that works for me and just wanted to share in case it might help someone else in their journey !!

Tl;dr: taking my focus off my weight/how I look, and prioritizing eating nutritiously and building strength and stamina has made weight loss feel easy and reduced my urge to binge

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

Not that there’s anything wrong with a nice and simple grilled chicken breast: It’s packed with lean protein to help build muscle; you’ll feel fuller, longer when you eat it; and on Nutrisystem, it’s a great PowerFuel choice. But. If you’ve had enough nice and simple pieces of grilled chicken to last you (give or take), a lifetime, we’ve got some exciting chicken nugget recipes to shake up your chicken habit.

Here are our five favorite chicken nugget recipes that are as delicious and guilt-free as it gets:

1. Boneless Honey BBQ Chicken Bites >

When it comes to chicken nugget recipes, this one takes the cake. The sauce you make yourself, and it’s got a whole lot of goodness in it: Honey, obviously, but also molasses, tomato sauce and paste, Worcestershire sauce, chili powder, paprika and other spices combine for a perfectly sweet and tangy flavor. Smother your baked nuggets in the smooth sauce and dig right in—guilt-free. Each savory serving is only 134 calories; log it as one PowerFuel and one Extra on your NuMi App.

2. Boneless Sweet & Spicy Thai Chicken Bites >

Enjoy flavors of the Far East with these Asian-inspired bites. The chicken is baked crisp in a seasoned coating, and the sauce—made with chili garlic, lime, rice vinegar, and honey—bring in the traditional tastes. Sprinkle some sesame seeds to finish off dish and enjoy a little sweet and a little spice in every delicious bite.

3. Boneless Buffalo Chicken Bites >

They may be small in size, but they’re feisty in flavor. Cayenne powder in the breadcrumbs and a coating of hot sauce kicks up the heat; but at 103 calories per serving, they won’t pack on the pounds. These buffalo bites make a great app when you’re hosting game night, or having friends over to watch weekend football.

4. 5-Star Skinny Chicken Nuggets >

Nope, they’re not breaded. Not fried, either. As much as they look like the stuff you get from the drive-thru, the chicken bites are baked into a much healthier—and much tastier—version of fast-food nuggets. And they don’t take a lot of effort: Cut chicken breast into chunks; roll the pieces in a mixture of garlic powder, paprika, a little cayenne and a little black pepper; and bake to a golden crisp. They’re perfect for sharing—but after one taste, you may not want to!

5. Sweet Potato Chicken Bites >

An unconventional take on traditional chicken nugget recipes, these Sweet Potato Chicken Nuggets feature a perfect blend of sweet and savory flavors that are only enhanced by the homemade Honey Mustard Sauce that takes mere minutes to make. Count this delicious dish as one SmartCarb and one PowerFuel in your NuMi log.

The post Love Chicken Nuggets? 5 Recipes You Need to Try Right Now appeared first on The Leaf.

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8 Hacks for Eating Healthy While Working from Home

These days, it’s not just writers, artists, daycare providers and computer experts who are working from home. A Gallup survey found that flex time and work-at-home opportunities for full-time employees at many companies, large and small, are up. About 43 percent of people are working from home at least some of the time, the survey discovered.

Home—it’s the place you hang your hat and keep your food. The temptations can be irresistible. A bite here, a nosh there, the siren call of that pint of ice cream in the freezer. They could sabotage your diet big time—unless you take some measures to make sure that doesn’t happen.

Here are eight hacks for staying on track while working from home:

1. Create a weekly menu.

The folks who run the restaurant where you used to eat lunch every day don’t get up in the morning and think, “Gee, what will I serve today?” then rummage through the pantry for the ingredients. They plan ahead. Leaving it till the last minute is a recipe for disaster for them—and for you, if you’re trying to lose weight. Most of us have calorie bombs lurking in our kitchens. If you don’t have a bin filled with produce for a salad, or your Nutrisystem meals on hand, you might be tempted by the calzone in the freezer, the bagels on your counter, or even the easy-to-fix cheese and crackers, not to mention the Girl Scout cookies in the cabinet. Your best bet is to take impulse out of the equation. Just write down everything you plan to eat every week and stick to the plan. Make sure you record everything you eat in the NuMi app >

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2. Prep your Flex Meal fixings.

Your Nutrisystem meals will help keep you on the straight and narrow, but make sure your Flex Meal ingredients are also ready to go. Cut up produce for salads and stir fries. Tag leftovers for your next day’s lunch. Whip up some tuna or chicken salad with low-fat mayo and have it ready in the fridge.

3. Prep snacks too.

It’s cheaper to buy things like nuts in bulk, but not so great for your waistline if one handful leads to several. Hummus is also a great snack, but according to the United States Department of Agriculture (USDA), one tablespoon of hummus is 25 calories…you can see how that can add up if you overindulge. And low-fat cheese? It’s 49 calories per ounce, so be careful of mindless snacking. You don’t want to go overboard on the calories, so measure and bag up those snacks into the perfect snack-sized portions for the week.

6 Simple Ways to Burn Calories at Work

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4. Don’t work in the kitchen.

A kitchen island or breakfast bar may seem like the perfect place to set up shop, but you really don’t want to be that close to food. Out of sight, out of mind. Work as far away from the kitchen as you can—a family room, upstairs alcove or landing, a desk tucked into a bedroom corner. If you must set up in the kitchen, try to face away from the fridge and the cabinets where goodies are kept.

5. Don’t eat while you work.

If you’re busy, it’s tempting to eat at your work station. About 83 percent of us do, according to a survey by the American Academy of Dietetics and Nutrition. And that puts us at risk of gaining weight. Why? A 2013 analysis of studies that looked at “distracted eating”—involving multi-taskers who ate while working or watching TV— from the University of Birmingham in England, found that not paying attention to what you’re eating can cause you to eat more, not only during the meal but later on. On the other hand, focusing on your meal can lead to less eating later on. One reason: Eating attentively actually enhances your memory—at least, of eating—so you’re less likely to think you’re hungry so quickly after the meal.

Lose Weight at Work with These 7 Desk Essentials

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6. Let your slow cooker or instant pot fix dinner.

Even if you’re working at home, you may still get ravenous when it’s time to make dinner. To avoid temptation, fix your evening meal when you’re not hungry—after breakfast, lunch or your afternoon snack. A slow cooker or instant pot can make that easy as pie. You can find plenty of great recipes for both right here on The Leaf.

7. Take activity breaks.

You’re home. No one is going to look askance if you get up from your desk every hour or so and do some stretches, a few yoga poses or run in place. The boss isn’t going to give you the side eye if you go outside and take a walk or a run throughout the day (carry your mobile phone!). Not only is activity good for your mental focus—a bonus for your employer—it will help you work off calories, too.

7 Morning To-Dos to Help You Lose Weight All Day

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8. Keep water at your desk.

Sometimes when you’re thirsty, your body tells you that you’re hungry. It’s weird like that. So keep some bottled water nearby while working from home and have a drink before you head to snack city. If that takes care of your hunger, you’ll know it was really thirst. Keeping water near your desk is good for another reason: It will keep you out of the kitchen.

To ensure yous stay on track while working from home, we’ve got a meal plan made for you >

The post 8 Hacks for Eating Healthy While Working from Home appeared first on The Leaf.

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Lost weight, but developed disordered eating habits in the process. Intuitive Eating/Food Obsession Advice?

In a period of about 7 to 8 months I managed to lose 80 pounds give or take. I now weigh around 119 lbs (5'6.5" F). I'm so happy to no longer be obese, but the problem is that I lost a large majority of the weight through incredibly restrictive methods (e.g. eating 700 kcals a day (I did not exercise when eating this amount)). Fortunately I realised the means which I was losing weight were incredibly unhealthy and slowly added back calories until I got to eating 1500 kcals daily.

At the same time I started adding back calories I began tracking on cronometer instead of just in my head. Instead of obsessing over weight loss I began obsessing over eating healthy (not great for mental health, but it was better for my physical health). Planning meals became an addiction and it would take me hours to plan meals. I stopped tracking my food abruptly about a week and a half ago because I was sick of every waking moment of my day being spent thinking about food.

I'm tired of tracking calories and never allowing myself any "unhealthy" foods, and I have been considering trying an intuitive eating approach. I would not mind minor weight gain (being I'm on the low end of a healthy weight for my height), but I fear intuitive eating and or stopping calorie counting will just lead me to gaining back all the weight I lost.

To sum everything up, I was wondering if anyone else here has had experience or advice/thoughts on food 'obsession', 'disordered' eating, maintaining without extreme tracking, and or intuitive eating, and if so if they have any advice or ideas for my situation.

Sorry for the long post and thanks for your time!

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It’s ok to change your diet right now!

Hey guys,

A lot of people are talking about slipping into old habits, or having troubles maintaining their current diet when stuck in isolation.

I just wanted to come on here to say it’s ok to change your diet while you’re staying at home! Not only is this a difficult time, mentally challenging, and new, but it’s also given everyone different schedules and a frustrating access to the kitchen. If you’ve fluffed up so far, give yourself some credit - we’re all adapting!

• Something helpful might be to add frequent snacks into your day if you haven’t already, or completely change up your diet if you need to. Make your meals smaller and give yourself an extra 2 snacks in the day, or add 1 or 2 hundred calories to your goal, or even eat at maintenance! Maybe lay off counting vegetables or iced coffees. Staying on track doesn’t necessarily mean pushing yourself to the limit or being perfect, sometimes it’s just trying to maintain or keeping your motivated mindset. Consistency over perfection!

Don’t let being at home ruin everything you’ve worked so hard for thus far. A big part of losing the weight is self discipline, and adapting. In order to stay consistent, we’re going to have to adapt a lot to different situations (holidays, restaurants, etc) over the course of our weight loss. Treat this as one of those times.

Remember - you are the same person that stays on track at work, or that pushed yourself really hard that one week at the gym, or said no to that brownie. You’ve got this, stay busy, alter your diet, and keep moving!

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