Type 1 Diabetes—how does pre-exercise carb intake affect fat burning & weight loss (or lack thereof)?

Hi there,

I’m a T1D & have lost a little over 20lbs over the past year by CICO. It’s worked very smoothly for me. During that time I would eat breakfast (banana, PB) and then work out for ~1 hr & do the same with a snack later in the day or after dinner. Burning around 400-500/day through exercise (then and now) & eating at or below maintenance, depending on the day. Slow & steady, all good. Recently, I’ve been doing the same but have been exercising a little more because ~plague quarantine~. However, my scale has stalled completely for weeks & even is fluctuating upward 0.5-1lb on various days.

So, my question is, should I not snack/eat immediately prior to working out (unless my blood sugar is lower than 100)? Is eating immediately prior to working out causing me to only burn glucose instead of fat? Should I wait until my insulin from my last meal has run its course & then lower my basal rate—will that allow my body to burn fat more efficiently?

I’m on an insulin pump. I’m also at a healthy weight, so I’m not sure if now my body is just over losing weight (I only want to lose a couple more pounds). If it is relevant, I do eat a pretty healthy diet (high fiber, fruits, veggies).

I can’t find a clearly written answer to this online. Thanks in advance for anyone’s advice! :)

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Coping with food while grieving

Hi all. Shortish version, because I’m tired and in pain from talking about it. I was very suddenly bereaved on... Monday night. Which feels like ten years ago at this point. And feels like my weight loss has been pointless, in the scheme of things. Why lose weight when your loved ones can just... die? Sorry. I know this isn’t coherent. Anyway.

All I want to do to ease this pain is sleep, and eat sugar. Prior to Monday, I was doing great. Lots of high fibre, high protein meals with the occasional treat that felt well earned. I’ve lost about twenty pounds since the start of February. (my flair is prob out of date, idk). But right now giving a single flying fuck about anything is hard, let alone the food I eat. I’m veering wildly between eating nothing at all and then just sticking my head in the biscuit tin and gobbling. I did manage a proper meal yesterday but every step felt like the hardest thing I’d ever done and I don’t know if I can do that again today. Or tomorrow. Or the day after.

I know rationally that I want to continue with my weight loss and improving my health. I don’t want to use my grief as a reason to reverse my progress - progress I was finding great joy in. I was learning how to run, I had begun hitting the gym and sticking to it. Talk about timing, because of course all the gyms are currently closed. The world is caught up in the pandemic and it feels like my world has just... ended. And I’m cooped up at home like so many other folks and it sucks. It sucks so bad.

I used to find great joy in my newfound healthy cooking, and I was being careful to make meals that stretched far and filled us up, and then freezing leftovers so I wouldn’t have to make unnecessary shopping trips later down the line. I was doing so fucking well, I was coping with the lockdown, I was taking care of myself, of us, and it still fucking went to hell.

Sorry. Uh. How do you deal with food when you’re grieving? How do I do this? I can’t just free pass myself to eat an entire packet of Tunnocks Wafers. I can’t just stare at the fridge and hate my bag of carrots for outliving her. I can’t just lie on the sofa and refuse to eat at all. But I don’t know how to tell my mind I still need to live.

(For clarification and to avoid causing distress, I want to add that this death was not Covid-19 related).

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Day 1? Starting your weight loss journey on Thursday, 26 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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I’m finally losing my weight, any tips would be appreciated

Hello, my name is Darian. I am currently around 280 pounds and I am 6’1. I have been struggling with losing weight since 2018, and most of it is particularly due to me not being able to stick to commitment. The reason why I gained so much weight is because during my freshman and sophomore years, I would stay up late and my mom and I would go get some food to eat, which looking back at it now is the worst thing I have ever done. We have done that so very often that by the time I noticed anything, I was already extremely overweight.I genuinely do want to lose weight, but it’s just so hard for me, especially now that we’re all stuck in quarantine and there’s nothing to eat in my house but junk food.

I want to drop 60-80 pounds so I can be at an even 200 or 220 since I believe that’s good weight for a guy as tall as me. I could also use some tips with what exercises I should do to help shred my fat and what foods I should consider eating. I appreciate any help you all may offer. I will also try my best to document and keep you all updated on my weight loss journey.

Thank you :)

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How to Clean Out Your Kitchen to Make Room for a Food Haul

Cities all over the country are buckling down at home and practicing social distancing to prevent the spread of Coronavirus (COVID-19). Being stuck in your house for any extended period of time often means a big stock up of food items. Of course, making room for a big food haul takes a little bit of prep work and some organization. To help you clean out your kitchen and make room for an incoming grocery haul, we’ve rounded up some helpful tips to keep in mind. You’ll feel great knowing that your kitchen is ready to be stocked with nutritious, diet-friendly items.

Our corporate Registered Dietitian weighed in to provide you with the top food items to stock up on during a quarantine. Once your kitchen is cleaned out and ready to be stocked, click the link below to get her shopping list:

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

Read More

Check out our step-by-step guide to clean out your kitchen for a food haul:

Step 1: Clear it Out

When making room for all of your healthy Nutrisystem foods or a large grocery haul, the best place to start is with a pantry, refrigerator and freezer clean out. Take everything that you have out and examine all of the expiration dates. You’re likely to find items which have been buried in the back that are already expired and need to be tossed. This can be difficult to do unless you truly take everything out and do it all at once.

Use the opportunity while foods are out of their original storage space to wipe down and sanitize shelves and drawers (Click here to learn how to really clean your refrigerator! >). Set aside any unhealthy items that you no longer include in your healthy meal plan to donate or giveaway. While you’re cleaning out the kitchen, consider spring cleaning the rest of your home. Find out how to spring clean your way to weight loss. >

Step 2: Get Organized

When returning foods to their original locations, it may help to put items close to expiration in the front so that they get used quicker. It could also help to make a “master pantry” or “master refrigerator or freezer” list that details all of the food you have on hand. This will ensure it gets eaten and you don’t buy more of something you already have in stock.

It’s also a great idea to think about better organizing these food storage spaces (Learn how an organized kitchen leads to weight loss! >). Try grouping “like items” together. This makes food easier to find and helps you to keep track of what you have. You might even consider purchasing shelves, baskets or containers to group these items together. For instance, healthy pantry snacks can be in a single bin that’s easy to grab off the shelf and peruse. Check out these 10 Brilliant Space-Saving Hacks for Your Kitchen. >

Being organized and prepared can help you to make better food choices. When healthy foods are hidden in the back of your food storage spaces, they tend to get ignored. Make them easy to find when hunger strikes so that you can make a healthy choice!

8 Hacks for Eating Healthy While Working from Home

Read More

Step 3: Give Back

As you clean out your food supplies, you might also come across items that you’re likely never going to eat. Whether your food preferences have changed or you’re just trying to lead a healthier lifestyle by eliminating certain food choices, you may end up with perfectly fine foods that are going to go to waste. Consider donating any non-expired food items to local shelters or food pantries for those who need them. You can also give them away to a family or friend in need.

For instance, perhaps you’re in the process of making “healthy swaps.” Instead of all that pasta you have sitting in your pantry, you might be opting for one of your perfectly portioned Nutrisystem frozen dinners like Chicken Fettuccine Alfredo. Don’t just toss that pasta away—make a meaningful donation. You’ll feel good about helping your local community and giving to those who are in need.

Stock up on healthy, nutritious meals that are delivered directly to your door. Get started with a Nutrisystem meal plan today >

21 Easy Snacks to Make While the Kiddos Are at Home

Read More

The post How to Clean Out Your Kitchen to Make Room for a Food Haul appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Wednesday, 25 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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Plateau Breaking Accountability Post

So, I have been sailing along nicely, losing weight steadily and sticking to my routine, but then...

I haven't lost any weight for almost two weeks now, and while it's still early to freak out, I have decided to take measures to boost me through this.

Current weight: 62.8kg

My earlier routine was 1200~ calories a day (some days a bit more, some days a bit less) with exercise mostly being walking to most places and running maybe once a week. I have been taking my measures, and while there are still some improvements there, they have slowed down drastically. Belly fat (my most problematic area) hasn't gone down in weeks.

After scavenging the internet for some tips, I have formed a new routine to try and help me get through this. Here goes.

-1400-1500 calories daily (My body might have adapted to a lower calorie intake)

-Intermittent fasting. 16:8-18:6 from 6pm until 10-12pm

-Drink coffee in the morning and green tea in the evening

-Do workouts from youtube daily. Do my usual pokemon Go route (5~k steps. Also practice social distancing! And carry hand sanitizer with you.) Run when having a break from youtube workouts (and weather is pretty.) Try adding weight training with dumbells 2-3 times a week (I've been extremely lazy on this because after the 30minute intense youtube workout I just want to shower and lay down.)

-Drink enough water! 2-3 liters a day with 1 liter coming in while fasting in the morning.

-Try not to stress. There's a lot happening right now and times are rough, but we'll get through this.

-Eat more protein. I have seriously been slacking off on this, so I'll have to get atleast 25% of my daily intake from protein.

-Less carbs. I've done keto with a bit of success but it's too restictive for me, but desperate times call for desperate measures. I'll reduce it to 50-100 grams per day to go easy on myself for now.

That's about it. I'll try to update in a month how this worked out with some possible insights on what seemed to help the most. Take it easy, this isn't a race. I'll get there when I get there. Love you all and good luck with your weight loss journey.

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