Thursday, March 26, 2020

Experience with Physician guided weight loss

I’ve been working with a weight loss physician since September. i’m currently on two meal replacements a day, a meal, and a snack. there are a lot of rules in regards to what i can eat for my meal and snack. all of that adds up to around 1000 calories a day.

In the first three months i lost 40ish pounds. I was having no problems sticking with it. month four was when things started getting hard. i noticed i was getting to the point were i was scared of food. there were days were i was barely getting to my 1000 calories and was getting in trouble at my weekly visits. I was working on it and doing better at getting to my 1000 a day but my relationship with food was still so messed up. i found myself “cheating” eating little bits of things i knew wasn’t allowed and i’d feel so guilty and miserable about it for a few days then i’d do it again.

three weeks ago i went on a cruise and was going through a bit of a hard time and ended up going nuts food wise. the guilt was still there but i just didn’t care. since coming back from vacation i find myself binging, A LOT. (the stress of life right now also isn’t helping). i cant get back on track. i try and fail every single day. which leads either leads to more binging or some serious restricting. it’s like i’m going from one extreme to another and i can’t find a healthy place with food. it’s so frustrating.

i’m curious if it’s just me that’s had this problem with VLCD? what are your experiences with physician supervised weight loss? do you have any suggestions or advice for me on how to get back on track or work on my relationship with food?

thanks y’all!

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Losing access to the fridge possibly saved my weight loss progress

I still have to work during quarantine as I'm an essential worker. I lost 120 lbs and I've been trying to lose the remaining few pounds to get to my goal - to no avail. The last few pounds are legit hell, and I've been eating beyond my calorie restriction for over a month now and gained a few pounds as a result. I'm a perfectionist asshole so this whole ordeal is not easy for me, while I know it's natural to gain a little then lose it again, I have a hard time accepting I went through all of this just to go back to my "old ways", which I haven't done. I've been counting calories for over 2 years nonstop and I don't intend to ever stop doing that.

A few days ago I went to work and met my best friend who's also working there - he just finished his 14 day isolation and got back to work. Within 2 minutes he started coughing all over me. We can't tell whether he's infected or not as the cough had been present before he went to Spain. I went straight home and self isolated in my room as my parents are on the older side and if I'm infected something might happen to them.

I'm currently dependent on my parents to bring food over as I no longer have access to the kitchen and amazingly, I've been able to eat 1400 calories a day with no issue even though a few days ago I'd eat almost 70% more than that and was "hungry" all the time.

Turns out I wasn't hungry, just bored out of my mind and trips to the kitchen were "exciting". It's amazing how food is less of a necessity once you don't have access to it. I'm waiting for my friend's test results but isolation had been good to me so far. Hope I can keep this up once I'm able to roam the house again.

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Personal Story - 95kg to 85kg in Eight Weeks

Hey guys, fully prepared for this to get lost in the ether of r/loseit but wanted to share my story anyway. Disclaimer: I know that my weight loss story is not particularly dramatic in terms of kgs lost and that my journey has been nowhere near as traumatic, difficult or (hopefully) rewarding as those of many of the fine men and women on here. Just want to tell my tale and let you know what worked for me.

I'm 5'10" and growing up I was never massive. I played rugby at school and struggled to persuade my coaches that my performance was more important than my size when it came to team selection. Like a lot of people I then started to pile it on at university. Stopped working out properly except for the odd rugby match and seriously upped my intake of alcohol and crap food. By the time I was 23 I was on the chubby side for sure. I then spent six years in the Army which got me and kept me in shape but after I left in 2014 I started piling it back on again, finally hitting 95kg (210lbs, BMI 31 - obese) in January this year.

I'd joined my local F45 gym in the summer and although I liked the workouts and went to sessions 3-4 times a week, I wasn't losing any weight. My diet and alcohol intake was not only cancelling out my gym sessions, it was adding more on top. I finally took action and signed up for one of their 8-week challenges. I committed to 6 gym sessions a week (Mon-Sat), no alcohol and a carefully controlled meal plan. Tomorrow is the last day of my 8 weeks and I've gone from 95kg to just under 85kg (210lbs to 186lbs). It hasn't been easy and I genuinely can't wait for a frosty beer tomorrow afternoon but it has been worth every turned-down trip to the pub and every early morning gym session.

Some tips from what worked for me.

First, find a form of exercise that you don't hate. I found (and find) it difficult to motivate myself when I'm actually in the gym so having an F45 instructor take over really helps me. There's no debating with myself on what I need to do or whether I've done enough. I just turn up and do whatever they tell me to.

Second, there is no doubt that meal planning is a good thing to do but for me it was nowhere near as important as simply maintaining a calorie-deficit. In an ideal world, yes, my weight-loss diet would have followed the F45 meal plan to the letter (which was complex and expensive!). However, in the real world I shopped normally, packed my lunches instead of getting sandwiches at the office canteen and cut my portion sizes by a third. I knew roughly how many calories I was burning a day and roughly how many I was eating and 6 days a week I made sure I had a daily calorie deficit of 1000. Turns out that this is much easier when you remove alcohol and weekend takeaways from the equation...

Third, I only weighed myself once a week. This was the right balance as it gave me short-term motivation, something to work toward but weigh-ins were far enough apart for me to see tangible results every Sunday. If I lost less than 1kg over a given week I knew I had to adjust my diet a bit or maybe go walking for a couple of hours on the day I worked from home.

Finally, be patient. I've seen it said so many times on this sub and it's true. It took me four weeks of hard work before anyone but I could see any difference. In the four weeks since then I've been getting pretty much daily (positive) comments on my weight loss from friends, family and co-workers. Until quarantine kicked in that is!

Thanks for reading - if you're on your own journey then keep going and give 'em hell. I promise it is worth it and so are you. I promise you that you're strong enough to see it through. Never give up and always love yourself.

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8 Recipes for Your Nutrisystem Shakes

Simple to prep: check! Easy for on-the-go: absolutely! And the perfect choice when you need a little something sweet and healthy to satisfy a grumbling belly. If that’s not reason enough to try Nutrisystem shakes, then keep reading to find out all the reasons why these protein-packed super shakes are a must-try!

They’re decadent and delicious. Whether you live in the all-chocolate, all-the-time camp, or are more of a flavor purist, these shakes are made to please. With the chocolate shake, you get rich and fudgy in every sip; or opt for the vanilla shake for some smooth and creamy goodness. If you want to flip-flop between flavors, go for full indulgence with this combo pack.

They help shrink your belly. That’s because our shakes contain probiotics—good bacteria that help your digestive system do its job. The added bonus of probiotics: less belly bloating.

They help burn fat! You read that right. Nutrisystem’s Protein and Probiotic shakes are made with a compound called chromium, which has been shown to help reduce body fat, as part of a healthy diet and exercise program.*

How to Lose 10 Pounds in a Month* with the Nutrisystem Program

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They’re packed with powerful nutrition. You get 22 vitamins and minerals per sip, to be specific. What you won’t get in our shakes: artificial sweeteners, flavors, soy or gluten.

They help fight hunger. With a whopping 15 grams of protein and 6 grams of fiber, these shakes are formulated to help keep you feeling fuller, longer. Plus, they are perfectly portioned for weight loss, with only 120 calories per serving. On Nutrisystem, they count as one PowerFuel.

Now, check out eight recipes using our shakes that pack in the protein (and flavor!):

1. Black Forest “Milkshake” >

black forest milkshake

Filled with chocolatey flavors and complemented by a hint of cherry, this Black Forest “Milkshake” is the perfect protein-filled pick to start your day the healthy way.

2. Berry Delicious Smoothie >

nutrisystem shakes

This filling shake combines the flavors of berries and banana with a vanilla shake for a refreshing and filling smoothie so sweet and delicious, you’ll want to make it over and over again.

3. Pumpkin Latte Super Shake >

nutrisystem shakes

If you’re a pumpkin lover, you’re going to want to bookmark this recipe. Filled with pumpkin flavor and blended to creamy perfection thanks to Nutrisystem shakes, this latte-inspired smoothie packs in the vitamins and deliciousness for a pumpkin-filled breakfast.

4. Chocolate Peanut Butter Banana Smoothie >

nutrisystem shakes

Chocolate and peanut butter is a classic combo, and this shake adds in a hint of banana to make this protein-packed shake a must-try for those on-the-go mornings.

5. Mango Madness Green Smoothie >

nutrisystem shakes

Filled with greens and sweet mango, this fruity smoothie will fill you up the Nutrisystem-approved way thanks to our NutriCrush® Protein and Probiotic Shakes.

6. Mint Chocolate Smoothie >

nutrisystem shakes

If mint chocolate chip is your favorite ice cream, then we’ve got the perfect (and healthy!) alternative that you can enjoy guilt free. Packed with protein, chocolate and minty flavors, this hearty shake is bound to become a menu regular.

7. Piña Colada Protein Smoothie >

pina colada

This sweet and fruity smoothie will whisk you away to tropical bliss with zero guilt. A combination of pineapple, coconut and a vanilla Nutrisystem shake makes for a creamy protein shake that will keep you feeling full all morning.

8. Chocolate Lover Smoothie >

nutrisystem shakes

This recipe is a chocolate lover’s dream come true—filled with chocolate and a scoop of peanut butter, this four-ingredient recipe is a healthy way to curb your chocolate cravings.

*As part of a healthy diet and exercise program.

The post 8 Recipes for Your Nutrisystem Shakes appeared first on The Leaf.



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7 Ways Social Media Can Help You Lose Weight

The internet: It’s not just about cute cat videos and political arguments any more.

If you haven’t opened up a Facebook, Twitter or Instagram account, you want to do it this week. A number of research studies have found that in addition to helping you improve your eating habits and motivate you to exercise, social media can help you lose weight, too. Here’s how:

1. Friend Yourself to Weight Loss
A 2015 Northwestern University study discovered that members of an online weight management program who logged on frequently, recorded their weigh-ins, and “friended” other users lost seven to 10 percent of their body weight compared to those who didn’t have many friends (they only lost about five percent). That’s peer pressure gone the right way.

How to Have a Better Relationship with Food

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2. Tweet the Pounds Away
University of California researchers asked a group of adults to listen to podcasts about nutrition and fitness weekly. They asked a second group to listen to the same podcast, then report their workout and connect with their study compatriots in Twitter. Surprise: Every 10 tweets the second group sent out corresponded to a .5 percent weight loss. The secret ingredient, of course, is accountability and social support.

3. Turn Twitter, Facebook and Instagram into Your Own Personal Accountability Tools
Making yourself accountable to someone helps you reach your goals. A group of adults who told a friend each week how far they’d come on reaching a goal were more successful that those who kept their goals to themselves. An amazing 70 percent of them were successful. Using a social media platform like Twitter, Facebook or Instagram—which is mainly phone photos with a little room for text—can take the place of a personal friend in helping you get where you want to be. Use the hashtag #weightloss and see who and what turns up.

How to Beat a Sweet Treat Craving

Read More

4. Track Yourself with an App
Study after study has found that keeping a daily food diary helps you stick to your diet and exercise program. In fact, a Kaiser Permanent study found that you’ll lose twice as much if you log every bite. It’s even easier today because of the plethora of applications for your computer, phone and wrist tracker. NuMi, Nutrisystem’s free online tracking tool makes it easy for you to log your food and water intake, physical activity and weight loss progress. Plus, with NuMi, you get access to thousands of healthy recipes, dining out suggestions and exclusive deals and discounts on Nutrisystem foods. Tell all your social media friends about this free service to exchange feedback on recipes and share your progress.

5. Start Your Own Group
Facebook allows you to create a totally private group that you and your recruits—think close friends, pals from the neighborhood, colleagues at work—can use as a virtual support group. Your friends will not only offer you support and encouragement, if other online groups are any indication, you’ll get tips, advice on what really works, and even recipes you can try.

6 Super-Grains You Should Be Eating

Read More

6. Pin It
Someone once described the pin-and-save online service Pinterest as “electronic hoarding.” So, electronically hoard some great information. Your free membership will give you access to thousands of great low-cal and healthy recipes, fitness ideas, exercise programs and even encouragement from other pinners available on the Web. Create boards for all your weight loss and healthy lifestyle goals and start assembling your own mini-program for achieving a slimmer body and a healthier life.

7. Take Food Pics
As it turns out, food photography isn’t just for foodies. In a study published in 2016 in the Journal of Consumer Marketing, researchers found that when consumers are made aware of the fact that others are eating healthy foods, taking a picture of their own healthy food can result in them rating that food better. Trim-down takeaway: Scrolling through imagery of healthy foods can help up your enjoyment factor of those foods. In another study published in the journal Psychological Science in 2013, researchers found that delaying the act of eating by performing a short ritual prior to chowing down can positively impact our perception of the food on our plates. Thus, taking the time to get the lighting and angles of that beautiful green salad just right could be all the delay you need to improve your perception of the healthy dish that awaits.

The post 7 Ways Social Media Can Help You Lose Weight appeared first on The Leaf.



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Weight loss plateau help?

I've been working to lose weight for the last few months (truly starting around the second week of January). I'm 25, 5'6" and originally weighed 185 (down a few pounds from the 192 I weighed the previous year), now I weigh 166. I've been eating around 1200 cal. every day since I don't exercise a ton (I figure this is somewhat of my issue with the plateau -- I typically only do like 20-30 min. of cardio a day) and it's worked for me thus far but I've been stuck fluctuating between 166 and 170 for the last few weeks.

Any tips to help me get past this? I plan to increase my exercising but would also like to know if there are any other tips or ideas to throw my metabolism back into gear. My ultimate goal is somewhere between 130 and 140 (just depends on how my body physically looks) by July, which seemed feasible at the beginning but getting stuck at this plateau is bothering me.

Thanks!

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Struggling with my calorie limit

I'm a 42 yo, 5'1" female and my suggested calorie limit for weight loss is 1,200 per day. My GW is 125, CW is 133. My problem is that I'll stay around 1,250 for a couple of days and then I lose all resolve and eat almost double what I'm allowed on the third day. I've tried drinking more (I go to the bathroom more), eating more fiber (digested super fast), eating more protein and fat (apparently body has adjusted to that as well) and I'm still feeling hungry about every two hours. As I'm writing this, I'm wondering if I'm a grazer and need smaller meals every two hours 😅 but nevertheless, I could really use some advice as my accountability partner and I are out of ideas. 🙏 Thank you for reading! Sorry for the novel! 😊

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