Monday, March 23, 2020

21 Easy Snacks While the Kiddos Are at Home

If you’re stuck at home thinking of ideas to keep the kids occupied and healthy, you’re not alone. Instead of letting them snack on store-bought, processed treats, you can be ready with these healthy snacks that you can feel good about feeding them.

Stock your pantry (or cookie jars) with any of these easy school snacks, and you’ll be ready when the kids ask, “What can I eat?” We promise, they’re all super simple to make and many can be whipped up in minutes. Even you can partake in these yummy treats as they are healthy and fit easily into your Nutrisystem plan. And the best part? They’re so easy to make, you can easily get the kids involved with whipping these treats up!

7 Back to School Weight Loss Tips for Busy Moms

Here are 21 healthy (and easy) snacks for the kiddos:

1. Cake Batter Rice Krispies >

These fun cake batter bars will have your kids believing they just had a major indulgence. In reality, a serving is just 68 calories, so they’re not only delicious for the kiddos, but perfect for you to stick to your healthy meal plan. Instead of the store-bought version of these popular treats (which typically includes a lot of added sugar), this version uses more healthful ingredients like brown rice syrup, cashew butter and even some vanilla whey protein powder. You don’t have to feel guilty about enjoying one either. These treats count as two Extras on the Nutrisystem plan.

2. Skinny Brownies with Cream Cheese Frosting >

These brownies are super decadent. Thanks to their secret primary ingredient, mashed sweet potato, they’re actually healthier than your classic, go-to brownie. These ooey-gooey brownies are frosted with a sweet topping made from cream cheese, Greek yogurt, egg white, vanilla and stevia. It’s a sweet treat that your kids will love. At only 112 calories and one SmartCarb on the Nutrisystem plan, you can enjoy them too.

3. Black Bean Brownie Dip >

Your kids would never guess that this indulgent chocolatey dip is actually made from black beans! With other healthy ingredients like cashew butter and medjool dates, this is a dip that you can feel good about your kids eating. Pair it with some fresh fruit, and you’ve really packed in the nutrition for their after school snacks. For you, a serving is 81 calories and counts as one SmartCarb.

Kids Back to School? How to Make More Time for You

4. Healthy Red Velvet Brownies >

These healthy brownies combine the flavors of chocolate brownies with red velvet cake. But don’t tell your kids their primary ingredients are nutrient-rich beets and whole grain oats. They’ll honestly never know just how healthy these treats are as they taste so good. One brownie is just 103 calories and counts as one SmartCarb and one Extra on your Nutrisystem plan, so you can dig in too.

5. 4-Ingredient Peanut Butter Rice Krispies >

When your kids are home from school craving something sweet, you won’t have any qualms about them reaching for this simple, 4-ingredient treat. Made from crisp rice cereal, honey, peanut butter and vanilla extract, they’re super easy to make. Instead of marshmallow, peanut butter adds creaminess and holds it all together. One serving is 71 calories and counts as two Extras on your Nutrisystem plan.

6. No-Bake Chocolate Chip Cheesecake Bites >

These delicious bite-sized treats contain healthy ingredients like raw almonds, Medjool dates and nonfat Greek yogurt. Best of all, this creamy dessert requires no baking. They’re creamy and satisfyingly sweet. The recipe makes 20 bites with two counting as one serving. Even you can enjoy it on your Nutrisystem plan as one serving is 115 calories and counts only one PowerFuel.

Are Our Kids’ School Lunches Healthy?

7. No-Bake Chocolate Peanut Butter Granola Bars >

With store-bought, highly processed granola bars, you are likely getting a lot of sugar without much nutrition. But with these healthy homemade bars, you know exactly what you’re getting. They’re easy to make and filled with simple and wholesome ingredients like peanut butter, honey, rolled oats and chocolate chips. These granola bars are 199 calories each and count as one SmartCarb and one PowerFuel on your Nutrisystem plan.

8. Gluten-Free Chewy Ginger Cookies >

Looking for a simple cookie that will stave off your kids’ cravings? These delicious cookies are your answer. Celebrate going back to school with this autumn-inspired treat. The recipe uses healthy ingredients like egg whites, coconut oil and fall seasoning blend of ginger, cinnamon and nutmeg. These healthy cookies can even be enjoyed on your Nutrisystem plan! One serving is 102 calories and counts as three extras on Nutrisystem—so you can dig in too.

9. Skinny S’mores Frozen Yogurt >

This delicious frozen yogurt incorporates the beloved s’mores flavors of marshmallows, graham crackers and chocolate. However, it uses a healthy combination of frozen bananas and vanilla yogurt as the base of its frozen yogurt. Your kids aren’t the only one who can enjoy this frozen treat. And for your own healthy goals?Each serving clocks in at just 174 calories and counts as one SmartCarb and two Extras on your Nutrisystem plan.

10 Healthy Snacks for Back to School

10. Grasshopper “Candy” Bars >

As we head full speed into fall, the amount of candy on the grocery store shelves only seems to grow. Crush your kids candy cravings with this healthier alternative. If you need a sweet treat on Halloween, these peppermint candy bars are a great option so that you can stick to your Nutrisystem plan. One bar is a mere 61 calories and counts as two Extras on Nutrisystem.

11. Raspberry Chickpea Blondies >

Fiber-packed chickpeas, sunflower seed butter, oats and raspberries are at the heart of this blondie recipe. This snack is so good, your kids won’t even know they are filled with all these nutritious ingredients. They are easy to make and serve as the perfect after school indulgence. One bar is only 65 calories and counts as two Extras on your Nutrisystem plan.

12. 4-Ingredient Quinoa Chocolate Bars >

These simple 4-ingredient bars combine coconut oil, cocoa powder, quinoa and stevia. They create a delicious snack that will satisfy your child’s sweet tooth in a healthier way. If candy bars are your child’s favorite indulgence, then these guilt-free bars are the way to go. One bar is only 87 calories and counts as one SmartCarb on the Nutrisystem plan.

How to Get Your Kids to Eat More Fruits & Veggies

13. Lightened-Up Caramel Corn >

Add this one to the list of your kiddos favorite after school snacks. Although loads of sugar usually accompany caramel corn, our version uses sugar-free maple syrup, coconut oil and vanilla extract to sweeten it up in a healthier way. It’s easy to make and a great snack for your kids to enjoy after a long day. It’s also a perfect diet-friendly snack that even you can enjoy! One cup of this caramel corn is 85 calories and counts as three Extras on your Nutrisystem plan.

14. Maple Walnut Cookies >

Want something healthy to fill the cookie jar? These cookies will become your go-to. Made from healthful ingredients like rolled oats, wheat flour and apple sauce, they’re hearty and delicious while not packing in a lot of unnecessary sugar. One cookie is 122 calories and counts as one SmartCarb and one Extra on the Nutrisystem plan.

15. Skinny Chocolate Donuts >

Donuts for snack might sound too good to be true. Our version makes some healthful switches that keep this treat on the light and healthy side. Baking them (or using the air fryer) instead of traditional fry cooking helps to reduce the calories. Crisp on the outside but soft and doughy on the inside, they will feel like a decadent dessert to your kids. Each donut is only 135 calories and counts as one SmartCarb and two Extras on the Nutrisystem plan.

9 Healthy Lunch Ideas for Kids from a Nutritionist

16. Strawberry Oatmeal Cookies >

Add this tasty treat to your cookie jar and list of easy snacks for the kids. In just 15 minutes, you can whip up these cookies using healthy ingredients like oats, strawberries, apple sauce and Greek yogurt. You will also love these cookies and can enjoy them on your weight loss plan. Two cookies are just 78 calories and count as two Extras on Nutrisystem.

17. BBQ Sweet Potato Chips >

If it’s a salty snack that the kids reach for after school, then you’ll definitely want to whip up a batch of these healthy chips. Using a sweet potato, these chips give the indulgent crunch and enjoyment of a classic potato chip while delivering much more nutrition. A serving is 120 calories and counts as one SmartCarb and one Extra on the Nutrisystem plan.

18. Air Fryer Salt and Vinegar Chips >

If it’s salt and vinegar chips that your kids crave, they will love this homemade version. They’re easy to make in the air fryer (or oven) and are much healthier than the store-bought variety. You can munch on these chips too, as one serving is just 97 calories and counts as one SmartCarb on the Nutrisystem plan.

17 Excellent Family-Friendly Meals Every Dieter Will Love

19. Buffalo Blue Cheese Dip >

Buffalo dip is a favorite snack for many. However, the store-bought version is typically packed with calories. Instead, this version uses ingredients like nonfat Greek yogurt, real blue cheese and some buffalo hot sauce to give your kiddos the same flavors they love but in a healthier version. It’s also a great way to get some veggies in them! Serve it with some sliced carrots or celery to dip. A serving is just 24 calories and counts as one Extra on the Nutrisystem plan.

20. Sriracha Snack Mix >

Snack mixes are fun and satisfying snacks for the kids. When you make your own, you control exactly what goes in. This healthy version includes wholesome ingredients like healthy cereal, roasted edamame, sunflower seeds and more. Sriracha, onion powder and garlic powder give it a zesty kick. A serving is just 109 calories and counts as one SmartCarb on the Nutrisystem plan.

21. Crispy Nacho Cheese Chips >

If the first snack your child wants to grab after school are cheesy nacho chips, then you’ll want to whip up this healthier version. They’re made with mini corn tortillas and are seasoned with spices like chili powder, paprika and garlic. They are much healthier than the greasy nacho chips that you might buy at your grocery store. Plus, a serving only has 125 calories and count as one SmartCarb on your Nutrisystem plan—so they’re a great snack for you too.

8 Healthy Living Tips for the Whole Family

The post 21 Easy Snacks While the Kiddos Are at Home appeared first on The Leaf.

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Tone Up While Sitting Down with 6 Easy Chair Exercises

Maybe your job keeps you stuck in a seat for hours at a time. Maybe you’re injured and can’t go for a jog, or perhaps you just started exercising and don’t feel ready to join a gym. That’s OK, but it doesn’t mean you have to give up on working out. You can still build your strength, burn calories and improve flexibility—all from a seated position—with chair exercises.

Check out these sample chair exercises, from the American Council on Exercise. All you need is a sturdy chair: Firm bottom, no wheels and no arms. Some moves require light hand weights or an exercise band. Before starting any new workout, talk to your doctor; he or she can determine which of these moves are safest for you and help create a routine that fits your needs.

7 Low Impact Exercises You Can Do at Home

Try these six chair exercises to build strength, burn calories and improve flexibility:

BUILD STRENGTH

1. Biceps Curls

biceps curls

Sit comfortably in the middle of the seat, with your back straight, feet flat and knees bent at 90 degrees. Hold a dumbbell in each hand and let your arms hang at your sides. Bend one arm at the elbow and slowly curl the weight toward your shoulder; slowly lower back to start position. Do the same with the other arm. Repeat.

2. Hip Abduction

Sit with your back straight, feet flat and knees bent. Wrap an exercise band around your legs so it rests just above your knees. In a slow, controlled motion, move your knees away from each other, then back to start position. Repeat.

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BURN CALORIES

3. Heel Walking

Sit near the edge of the chair, with your back straight and elbows at 90 degrees with your hands in front of you and knees bent, feet flat on the floor. Slowly push your right leg straight out and tap your right heel on the floor while your left arm hinges up (bringing your left hand toward your left shoulder) and your right arm hinges back (bringing your right elbow up behind you and right hand pointing toward the floor). In one fluid motion, bring the right leg back to start, push left leg forward to tap left heel to the floor, and switch arm positions. Continue alternating your legs and pumping your arms. For more calorie burn, include intervals at a faster pace.

4. Seated Jacks

seated jumping jacks

Sit with your back straight, knees bent at 90 degrees and touching. Clasp your hands directly in front of your chest, with your elbows up to the left and right. Keeping your knees bent, open your legs wide, bringing your knees and feet apart; then back together. To add upper body cardio, spread your arms straight out to the left and right when your knees are touching; then clasp them back together when your knees are spread apart. For more calorie burn, include intervals at a faster pace.

10 Reasons to Go For a Walk Today

IMPROVE FLEXIBILITY

5. Hamstrings Stretch

hamstrings stretch

Sit with your legs extended in front of your, heels touching the floor. Slowly lean forward, sliding your hands down your legs until you feel tension in the lower back or the back of the legs. Hold for five to 10 seconds; then slowly return to the start position and repeat.

6. Chest Stretch

Sit up straight, knees bent, feet flat on floor. Keep your arms at your sides and hands slightly behind you, with palms facing forward. Pretend there is an imaginary wall behind you and the backs of your elbows and hands are touching it. Looking forward, slowly slide your hands up the “wall” to about shoulder height; lower to start position. Then slowly slide them higher to just above the head, extending your elbows little more; lower to start. Then slide your hands back up as high as you can, straightening your elbows; lower to start. You should not be able to see your hands, elbows or shoulders as you lift; they should remain slightly behind you to get a full chest stretch.

If you like these chair exercises, click here to discover seven easy exercises to keep you in shape! >

How to Stretch… the Right Way

The post Tone Up While Sitting Down with 6 Easy Chair Exercises appeared first on The Leaf.

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14 Delicious Recipes Starring Peanut Butter

It’s okay to get a little nutty while you’re dieting. If you’re talking about peanut butter, that is! The Leaf is filled with healthy peanut butter recipes that are diet-friendly.

According to Harvard Health, peanuts are’t actually nuts. They are a legume, similar to lentils or soybeans. Regardless of their origin, peanut butter is a delicious and healthy option for those trying to lose weight. Studies show that people who eat nuts and peanut butter have a decreased risk of heart disease and type 2 diabetes says Harvard Health. Nuts and nut butters are filled with healthy fats and can help keep you full throughout the day. Never underestimate the fullness factor when you’re shedding pounds!

Fortunately, Nutrisystem has developed more than a dozen peanut butter recipes. All delicious, all healthy and all diet-approved! Keep reading to see how versatile peanut butter really is.

Go Nuts for Nuts: 10 Nuts to Add to Your Diet

Here are 14 delicious peanut butter recipes:

1. Chocolate Peanut Butter Popsicles >

Calories per Serving: 100

On Nutrisystem, Count As: 1 PowerFuel

This recipe is so simple, you probably already have the six ingredients for it in your kitchen! You just need some inexpensive popsicle molds (and not just for this recipe–check out these other Nutrisystem-approved popsicles! >). Blend together plain nonfat Greek yogurt, nonfat milk, stevia, vanilla extract, unsweetened cocoa powder and peanut butter in your blender or food processor. Pour into your popsicle molds and freeze. Enjoy your 100-calorie peanut butter popsicles as a dessert or snack!

2. 3-Ingredient Protein Bombs >

Calories per Serving: 131

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

We hear ya! You’re saying, “Three ingredients? I’m so there!” This smooth, creamy snack is even easier than it sounds. A chocolate Nutrisystem shake is mixed with peanut butter and fat free cream cheese to create these delicious protein bombs. The recipe makes 16 of these protein-packed peanut butter balls, with two balls as one serving.

3. 4-Ingredient Rice Krispies Treat >

Calories per Serving: 71

On Nutrisystem, Count As: 2 Extras

Who doesn’t like a crunchy and sweet dessert that is easy to make? Snack on one of these crispy bars filled our favorite nut butter. Crisp rice cereal is held together with creamy peanut butter, honey and vanilla extract. The recipe makes 24 bars and one bar counts as one serving. In one move you’ve stocked up on your snacks and desserts for practically month! Keep them in the fridge and grab a bar when you’re craving something sweet.

17 Crazy Good Dessert Recipes Under 200 Calories

4. Chocolate Peanut Butter French Toast >

Calories per Serving: 238

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Extra

Though it sounds like a fancy brunch recipe, this deliciously sweet breakfast whips up in 15 minutes. You can enjoy a gourmet breakfast even on workday mornings! Start with whole wheat bread soaked in a mixture of egg, nonfat milk, vanilla and a scoop of your chocolate Nutrisystem shake. Cook in a pan for three to four minutes per side. Melt some peanut butter in the microwave and simply drizzle it on top. Sprinkle with some chocolate chips and enjoy your peanut butter platter!

5. 3-Ingredient Peanut Butter Cups >

Calories per Serving: 139
On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

Keep this recipe handy for Halloween! After you’ve tried one of these, you won’t be tempted by the high calorie store-bought versions you’re handing out to the kids. Make your own peanut butter cups with semi-sweet chocolate chips, coconut oil and crunchy peanut butter. Enjoy your favorite peanut butter candy made diet-friendly!

6. PB and J Power Bowl >

Calories per Serving: 282
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

The staple of childhood lunches becomes your secret weight loss weapon at breakfast. Combine peanut butter with steel cut oats, almond milk and a homemade jelly made with fresh strawberries, lemon juice and chia seeds. You’ll be loving this deconstructed PB and J sandwich every morning!

10 Ways to Give Your Morning Oatmeal a Makeover

7. No Bake Chocolate Peanut Butter Granola Bars >

Calories per Serving: 199

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Unfortunately, many store-bought granola bars are often calorie and sugar bombs masquerading as a healthy treat. It’s so simple to make your own and control the ingredients that you add. These bars are not only delicious, they are diet-friendly. Mix together rolled oats, peanut butter, honey and semi-sweet chocolate chips (or substitute some dried fruit). Throw them in the fridge and grab a bar when you’re craving a nutty treat!

8. Peanut Butter Chocolate Chip Mug Cake >

Calories per Serving: 146

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

The inventor of the mug cake deserves an award. They’re quick, delicious, mess-free and never see the inside of a hot oven. It’s microwave all the way. This quick dessert combines powdered peanut butter (found in the same aisle as regular peanut butter), a little whole wheat pastry flower, baking powder, stevia, banana, almond milk and chocolate chips. Three minutes in the microwave and it’s ready to eat!

9. Apple Peanut Monster Mouths >

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

These are so adorable, you’re going to have to fight your kids for them. When Halloween comes around, you need healthy and fun treats available for you and your family. Slice up a medium apple and scoop peanut butter on one side of each slice. Line up a row of nuts (macadamias, peanuts, almonds or cashews) to look like teeth, then top with another slice of apple spread with peanut butter. These peanut butter monster mouths are scary good!

No Tricks! Just 13 Healthy Halloween Treats

10. Chocolate Peanut Butter Crunch Bars >

Calories per Serving: 176

On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

When you get a jones for candy, we’ve got just the recipe to help. This yummy bar gets its sweet flavor and crunchy texture from a vanilla Nutrisystem shake, dates, peanut butter, chocolate chips, oats and vanilla extract. A food processor does all the mixing for you. Form your bars and thrown them in the freezer for an hour to create an easy Flex Snack that you can enjoy throughout the week.

11. Chocolate Peanut Butter Banana Smoothie >

On Nutrisystem, Count As: 2 PowerFuels and 1 SmartCarb

Add this one to your lineup of peanut butter recipes! This rich, delicious smoothie could not be easier to create. Blend together a chocolate Nutrisystem shake with peanut butter, frozen banana, water and ice. Start your day with this beverage and you’ll be having a peanut butter party all morning!

12. Peanut Butter Banana Pops >

Calories per Serving: 160

On Nutrisystem, Count As: 1 PowerFuel, 1/2 SmartCarb and 1 Extra

When it hot outside, you need a cold treat to cool you down. In fact, you might want to make a bigger batch of these pops since you can store them in the freezer. Enjoy them any time that you’re looking for something cool and sweet. Simply combine peanut butter, bananas, water and honey in a blender. Pour into popsicle molds and freeze to create perfect peanut butter pops!

10 Banana Recipes You’ll Go Bananas For

13. Chocolate Peanut Butter Freezer Fudge >

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

This confection is so rich and creamy, you’re not going to believe it’s diet-friendly. It’s so simple to make and only takes a few minutes. Simply heat up some peanut butter, almond milk and a packet of Nutrisystem NutriChocolates in a saucepan. Pour the mixture into an ice cube tray or in circles on a baking sheet and stick them in the freezer. Enjoy them frozen or room temperature.

14. Chicken Kebabs with Peanut Dipping Sauce >

Calories per Serving: 219

On Nutrisystem, Count As: 2 PowerFuels

Just to show you how versatile peanut butter is, we wanted to include one of our favorite savory peanut butter recipes featuring this delicious ingredient. These chicken kebabs have a sweet, salty and spicy flavor that is unique and satisfying. Our favorite nut butter is featured here in a peanut dipping sauce made with peanut butter, chicken broth, soy sauce, lime juice and cayenne pepper. Lean chicken and peanut butter combine to create a protein powerhouse!

6 Snack Habits That Melt Pounds

The post 14 Delicious Recipes Starring Peanut Butter appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Monday, 23 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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M 26 WEIGHT LOSS TRANSFORMATION - 10 MONTHS 220 pounds -> 150 pounds (~ 100 to 68 kg) SV

STATS :

Height : 5'8
Weight: ~100 kg -> 68 kg (220 pounds - 150 pounds)
Time: around 10 months
Program: Reddit ppl with added exercises ( listed at the end of the post).

Before/After : https://imgur.com/a/2YVaezj

Warning Long post ahead, scroll to the bottom for tldr:

Around January 2019 i was near 100 kgs (220 pounds) of weight. Looking back, i always felt lethargic , sluggish and my weight was also affecting my confidence. Around May 2019, i decided to change things.

I read up a lot about weight loss online and decided to fix my diet first (thanks reddit) and started exercising at home. Initially for the first month or so, I just cut off junk food from my diet. I still ate parathas (pan fried indian bread), and fried things at home, and consumed sugar regularly. I exercised for 20 mins everyday following a youtube video I found online. ( Link at bottom)
I worked out early morning ( 7 am initially with the youtube videos)

After about 2 months or so i started to see results. I joined the gym around this time, and started going at 6 am in the morning. I had lost around 6 kgs of weight in this time period and i decided to take my diet and dedication to another level. I focused on cutting off homemade "bad" food first. I cut off parathas (pan fried indian bread), fried sabzi (vegatables) and started focusing more on macro nutrients. I still ate rotis (regular indian bread) and cut down rice to once a day. I ate a lot of daal (lentils and legumes) , rotis(regular indian bread) and vegetables during this period. I also started working out and going to the gym during this time period. I worked out for about 1.5 - 2 hours a day following the REDDIT PPL, and made my goal to get abs. I read up a lot online during this period and realized i was still not hitting macro nutrients such as protein and started counting my calorie intake regularly. I did abs twice a day ( once during the workout in the morning , once after coming home from office). To get more protein, i took up my only feasible option, egg whites! I detest the taste of boiled eggs. I remember almost puking when i ate one ( after mixing it in a sandwich and slathering it with sauces). I increased one egg to 2, 2 - 4 and at some point i started eating 8 eggs worth of egg whites (divided into 4 egg whites per meal twice a day)

After about 2 more months (4-5 months into exercising regularly) into the above diet i had lost around 12-15 kgs of weight. I was starting to plateau in my weight loss so i decided to up my game further. I started to eat a lot of daal (boiled lentils and legumes), vegetables and cut off rice completely. I also cut off sugar completely and added a protein shake to complete my macro goals. I added Paneer(cottage cheese) for some fat as it is needed and helped me fulfill my macros. I cut off roti (indian bread) to twice a day ( 2 roti (indian bread) per day). I started swallowing 16 eggs worth of egg whites per day to hit my protein goals ~160 g. I tracked regularly on MFP, a habit which i follow everyday

After about 7-8 months into this diet i cut off rotis completely. My abs were starting to show at this point. To fulfill every macro nutrient, i ate a lot of daal (lentils and legumes), chole (chickpeas), rajma (beans). To fulfill my carb goals, i ate toasted brown bread grilled paneer ( cottage cheese) sandwich, or a cup of rice per day. I drank protein shakes, paneer(cottage cheese) and dal(lentils) to fulfill my protein and fat goals. My exercise and hard work was paying off as i had finally crossed into normal BMI from overweight after a lot of hard work and discipline. I stopped working out abs twice a day as it got too much, but i replaced it with walking for 20 mins during my lunch breaks in office. I gobbled down 16 eggs worth of egg whites everyday.

For abs, I continued the same diet and restricted my total calorie intake further, and added more cardio to my workout routine. I also exercise my abs and core 6 days a week. Right now, my abs are not very well defined but they are starting to show up (15 percent bodyfat) My goal is to reach 12 percent before end of May ( that would mark 1 year) and get well defined abs. I do hanging leg raises ( progessed from supported to 12 X 3) , and weighted situps. I also do a video of athlean x on abs which is killer and is only 7 mins long!

I did slip off / went into maintainence unintentionally in between, and i heard about the advice of adding refeeds to your workout, but i really wanted abs so i pushed myself.

My learning:

From being joked about, to random people coming up to me in office, in my localityand my relatives telling me that i inspire them, it has been quite a journey. I never told anyone that I was working out, and the people closest to me didn't even notice when i lost around 10 kgs (20 pounds) of weight initially. Don't do things to impress anyone else. When people started noticing, they started complimenting me and telling me that i inspire them. Some people told me that i can't keep it up for life, i just shrugged those negative feedback off.

You do it with a goal in mind, and you do it for yourself. Nothing will get you farther than discipline. Sometimes you just need to push yourself and make it to the gym. I haven't missed a single day of workout when i was able to. If i couldn't make it to the gym for some reason, i would workout at home following a youtube video. If the gym was closed i would go for running. I did something everyday, and the only break I took was when i was unwell. Motivation is fickle, build discipline it will last you a lifetime. Also after a certain point, not going for a workout feels bad. You have to build up to that habit.

My advice: Start slow, and build a habit. Cut off the junk, you know what it is. Diet is 70% of the game, and exercise only 30. You don't need any special diet, just track what you eat, add portion control, and switch to healthier choices. Slowly get used to your new diet. Fitness is a marathon, not a race. Don't compare your progress to others, but keep a track of your progress. Measure your weight, the scale doesn't lie. Keep working on yourself and keep improving wherever you can, and you will see results soon. Everyone can do it.

Huge shoutout to the reddit r/fitness community. It has been my only resource. Youtube channels I watch JTS Juggernaut training system ,, alan thrall ( again heard about these from reddit ) for form.

Jeff Nippard/ Athlean X for general fitness stuff.

My workout routine Reddit ppl with added exercises:

Pull:
Added assisted pullups to normal pullups, recently added 2x forearm exercises supersetted with each other to save time
Push:
Added dips.
Legs:
Added leg extensions ( i dont remember this being in the ppl routine, correct me if im wrong) and farmers walk
Final Leg day:
I start with a core/abs class at my gym (which lasts about an hour)

I added a bit of the glamour muscles to the last leg day with barbell curls, chinups, triceps extension, lat raises . This kills me by the end of my last leg day ( saturday)

On Sundays:
I do limber 11 stretches and athlean x 7 mins abs. I run sometimes.

My lifts are pretty weak tbh, but i started from an empty bar or 10kgs and i am around :
60kg (~120 pounds) bench
90kg (~180 pounds) dl
55kg (~110 pounds )squat
45kg (~90 pounds) ohp

I do 10 mins of cardio AFTER my workout everyday.
I added hanging leg raises, weighted situps to my workout ( initially i did athlean x 7 min abs twice a day at the gym and after work)
On my last legs day , ie Saturday, I go for a body wrecking workout. My gym offers a group abs/core class which is brutal and lasts around an hour, after that i workout my legs as mentioned above (Final legs day)

What im doing due to the virus: Bodyweight stuff / pair of dumbles and reps until failure. Diet is a struggle now since im not going to work. Trying to get more equipment to workout at home!

tldr Was fat now i am not by following reddit ppl!
Kinda NSFW Before/After : https://imgur.com/a/2YVaezj

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