Weight Loss Tips

Sunday, March 29, 2020

Debilitating Hunger Pains

I [19F) weight 172 lbs and stand around 5’2. I’ve just begun my weight loss around the time the world began to end. I have a diet of 1350 calories a day but I’m usually a couple hundred under. I’ve tried dieting many times before though I’ve always had one issue; intense hunger pains.

I do not mean a craving or small tummy growling, I mean when I wake up in the morning I’m hunched over bracing my stomach trying to keep pure bile from coming up. I’ve looked around but it doesn’t seem like people feel this the same way I do. I know the stomach contracts when there’s nothing in it but this it’s completely different from my stomach growling. It’s extremely painful and I have to stop what I’m doing when it happens and sometimes I feel bile come up.

Does this happen to anyone else?

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Feeling discouraged with macro counting and CICO

I have been doing macro counting (120g carbs, 48g fat, 105g protein at 1332 calories per day) for almost 4 weeks. I started at 147 pounds and I was 144 pounds this morning.

Is this a normal pace of weight loss? I’m feeling very discouraged. My waist size hasn’t changed, and I feel like I’m already plateauing at 3 lbs lost.

For context, I was 5’3” 120 lbs in 2016. I had babies in 2017 and 2018, then had a major surgery in 2019 which had me bedridden for 8 weeks. I just recently was able to start exercising again. I exercised 4 times this week, which is a big milestone for my recovery.

At what point do you know that a weight loss strategy is working? I’m just worried that I’m going to invest time in a strategy that isn’t working for me.

Do I need to readjust my expectations? I thought I’d either be losing 2lbs per week or at least see my waist get smaller in a 4-week period.

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Theoretical weight loss calculation accurately matched with actual weight loss

Hey guys,

You might have rolled your eyes thinking "what a boring title", but it's actually quite interesting and it proves that tracking numbers do help a lot.

For years I've tracked two things:

My actual weight
My calories intake, activity level and body fat % (to calculate calories burnt)

I was impressed by how the second set of data was able to predict my actual weight.

First of all, I'm a 29M with history of weight gain and loss, here are some pics (Pic 1): https://imgur.com/a/Xwg46e0

You can see a chart (Pic 2) tracking my weight as measured on the scale and my weight as calculated based on calories intake & calories burnt. Weight as measured on the scale is shown in red, while the theoretical weight based on previous week's activities & food intake is shown in green.

For more details on the calculations, you can refer to Pic 3. I used:

Daily calorie spent = base metabolism + calories from activities
Base metabolism = body fat (lb) * 5 + lean mass (lb) * 13
Calories from activity = base metabolism * activity level (between 0,3 and 0,5 and for me 0,38)

Let me know if you are interested to know more about it.

Cheers

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7 Lip-Smacking Energy Ball Recipes for a Tastier Snack Time

Energy balls are a delicious secret weapon that everyone should have in their healthy eating arsenal. Not only are they delicious little morsels, reminiscent of your favorite treats, they’re also packed with wholesome, diet-approved ingredients to keep you both trim and energized on your way to weight loss. And they’re perfectly portable, making them the perfect on-the-go snack.

Mix up a big batch to keep on hand for the next time you’re running late and need a quick breakfast, feel a sweet tooth coming on or notice your energy levels taking a plunge during the 2 p.m. slump at work. Energy balls are a breeze to transport in a snack bag.

Thankfully, they are just as easy to make as they are to eat. Most energy ball recipes only require throwing all of the ingredients in a blender for a batter-like consistency, rolling the “dough” into balls and letting them set in the refrigerator. Voila!

Helpful Hint: Click on the name or image for the full, printable recipe.

Try your hand at our favorite energy ball recipes to indulge in your favorite flavors, while sticking to a healthy diet:

1. Blueberry Burst Energy Balls>

Beat the mid-morning blues with these cheery energy balls, loaded with antioxidant-rich blueberries, cashews and rolled oats. These nutritious ingredients are balanced with dates for a naturally sweet taste without added sugar or sweetener.

2. Chocolate Cherry Bliss Balls>

Who doesn’t love the sound of chocolate, cherry and bliss? This indulgent recipe is filled with protein-packed, heart healthy almonds, antioxidant-rich dried cherries and unsweetened cocoa powder. Delight in these decadent bliss energy balls and surprise yourself with how heavenly eating healthy can be.

3. Trail Mix Energy Bites>

While not technically in ball form here, these energy bites can be shaped to your preference. Munch on them for trail mix without the mess. These little bites are ideal for an easy, delicious snack on the go! Portion control is a concern of the past with this recipe because these trail mix energy bites offer all of your favorite trail mix ingredients in just the right size.

4. Snickerdoodle Energy Balls>

What a fun and healthy way to enjoy the taste of homemade Snickerdoodle cookies! These delicious energy balls are loaded with oats, cashews, dates, vanilla and cinnamon to keep you enjoying the taste of homemade sweets, while treating your body right. They’re a classic with a twist… well, technically a roll.

5. Chocolate Peanut Butter Protein Bombs >

If you’re a chocolate peanut butter lover, this recipe is for you! These delicious “bombs” pack in the protein and are loaded with sweet and savory flavors thanks to the decadent chocolate and creamy peanut butter. Combined with two Tablespoons of cream cheese, these Chocolate Peanut Butter Protein Bombs are certain to become a go-to for an easy-to-make, delicious treat!

6. Birthday Cake Protein Bombs >

Cake batter, sprinkles and hints of sweet vanilla frosting—all items that are to be avoided on a healthy diet. But good news! We’ve created a protein-packed Birthday Cake Protein “Bomb” recipe that combines all of the flavors of a traditional birthday cake into a guilt-free snack. With a little help from your Vanilla Nutrisystem Shake mix, these Protein Bombs are certain to become a favorite sweet treat.

7. Key Lime Pie Energy Balls >

If you’re a key lime pie lover, you’re going to want to bookmark this delicious recipe! Made with a handful of healthy ingredients and fresh lime juice and zest, these Key Lime Pie Energy Balls are a great snack to add some protein (and deliciousness) to your day!

The post 7 Lip-Smacking Energy Ball Recipes for a Tastier Snack Time appeared first on The Leaf.

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Weight is still on track, mental health however... is not.

I'm sure a lot of people are in the same boat right now, in fact... I'm certain most people who will be reading this thread can relate to what I'm feeling right now.

I was surprised to step on the scale this morning after 2 weeks of mostly housebound inactivity and discover that I was still on track with my weight loss. I had been DREADING it for a few days because I haven't been active, and my diet has been frankly really poor. While it was a silver lining to an otherwise terrible week...well, month actually... I was a bit confused at first, because all i had been doing was munching on chips, drinking diet pop and laying around watching netflix. I realized that despite not having put on any weight, I felt a considerable amount of self hatred, judgement and I guess, depression that I had not been feeling throughout February.

There was no pep in my step, my eyes are sunken and my skin looks pale and flaky from being away from sunshine for so long (its still winter here, so the sunny spring days are not upon us). I have little to no desire to go outside, and most people you see on the streets are a bit edgy and briskly walk past you, which is responsible to be sure... but still leaves you feeling a bit crappy. I have little to no desire to cook healthy food, I just nibble away at oreos and drink wine, and occasionally take an edible to give myself a gentle body high (legally of course, I live in Canada)

All of these behaviours are completely unhealthy, yet, my calories in and calories out doesn't appear to have changed at all. What has changed is the quality of my decisions, and as a result my mental health has nosedived. It makes me understand why people with addictions, dependencies and mental health problems can often look very thin, but extremely unhealthy and beaten down, as if they will break at any moment. It made me sad because I realized my outlook concerning health could be so superficial... and the current circumstances proved that.

I guess what i'm trying to say is that this experience has been a way to make me better understand how our measurements have little to do with our overall health, and for a while my little brain... in its first world environment was gunning for that 23 inch waist and tiny hip size. A lower BMI is really just the added perk of a new lifestyle. Its the result of making a series of healthy and happy decisions to ensure we create a better quality of our life for ourselves. Never in my life have I craved the creamy taste of an avocado more or the crisp taste of cold water after a long run in the park more than right now. Yet, I can still do those things... but why do I choose to sit around and mindlessly watch TV instead and allow the endless release of cortisol and anxiety to keep the weight off for me?

I guess this is just a little note for those in the same boat to understand that many others are facing this same mental barrier, and to be gentle with yourselves. Perhaps it will serve as a little reminder to focus on how energetic you felt after a nutritious meal, how happy you felt after a powerful spin class and how lucky you soon will be to have people around you that we can CONNECT with and TALK to face to face.

Life is looking bleak right now, and the implications on the economy combined with the grief of so many at losing loved ones will be sure to hold us down. But it's these subreddits that will build community when we can't physically connect with the community. So I appreciate you all.

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8 Healthy Living Tips for the Whole Family

When you’re on a diet, you may find yourself preparing food for yourself while the rest of your family enjoys a different meal. Creating separate meals and snacks can be a difficult undertaking. It can make staying on plan harder than it has to be. We’re here to help! We’ve come up with eight healthy living tips for your family that are sure to make things easier on you. These simple ideas and recipes will help you stay on track with your Nutrisystem plan while keeping your family happy and healthy.

How To Get Your Family to Support Your New Lifestyle

Here are eight healthy living tips the whole family will love:

1. Plan Together

healthy living

Every week, make a meal plan with input from the whole family. Everyone around the table will be happier when it’s time to eat. Having a plan also reduces the chances that you’ll have to pick up unhealthy food at the last minute. Use the Nutrisystem Grocery Guide to help you put together a shopping list so the ingredients are good for you and your family.

2. Favorites Revised

healthy living

Your gang doesn’t have to give up eating meals they love. Many family favorites can be transformed into a healthier meal. Swapping out a few ingredients can turn any meal into a diet-friendly feast.

Try out some of these healthier takes on homemade classics:

3. Noodle Upgrade

healthy living

Pasta is a mainstay of many family meals. Whole grain versions taste like ordinary noodles but are loaded with fiber and lower on the Glycemic Index. There are also many varieties made from beans and legumes. Better yet, try noodles made from vegetables like zucchini, spaghetti squash or sweet potatoes. They’re available in many supermarkets or you can make them yourself with a handy spiralizer. Swapping out regular pasta with one of these healthier alternatives is a small change that can make a big difference.

5 Veggies That Make Awesome Pasta Substitutes

4. Better Snacking

better snacking

Snacks can present big challenges to healthy eating. However, that doesn’t mean you should pass on snacking. In fact, it is an important part of your Nutrisystem plan. You can create delicious snacks that are both healthy and family friendly. Remember to keep choices on hand that are packed with nutrients and low in extra calories, fats and sugar.

Try serving some of these yummy snacks:

If your family loves to dip (who doesn’t?), you can also stock your fridge with non-starchy vegetables like baby carrots or cucumbers. Serve with a healthy dip like hummus or our Buffalo Blue Cheese Dip that you can whip up in minutes.

5. Spicy Sensations

healthy living

The most satisfying food doesn’t have the most calories—it has the most flavor. Spices and herbs perk up the taste of any meal without adding extra calories. With so many choices, you are sure find flavors that everyone will love. Pungent garlic, fiery pepper, sweet cinnamon and zesty ginger are just some of the healthy options. The best part is that these seasonings are Free Foods on your Nutrisystem plan. Feel free to spice it up and enjoy as much of them as you’d like.

5 Zero-Calorie Ways to Add Flavor to Your Food

6. Smoothie Time

smoothie time

Adults and kids will always say yes to thick, creamy shakes. Fuel up your family for a busy morning or help them recharge in the afternoon with a smoothie. You can switch up the ingredients based on their favorite flavors to ensure it’s a treat that everyone will love. It’s also a great way to sneak in some vegetables! Smoothie bowls are another fun way to serve this treat. Throw on some other nutritious toppings like nuts, seeds or dried fruit.

Grab your blender and whip up some of these creamy creations:

7. Air Frying

air frying

Deep-fried foods are loaded with extra calories and unhealthy fats. However, they are very popular with people of all ages. An air fryer is a handy kitchen appliance that circulates heated air around the food, making healthy living easy! This creates a crispy outer coating while leaving the inside tender and juicy. The results are just like deep-fried, but without all of the oil. You’ll be even happier when you see how quick and easy it is to clean up after using this great appliance. Air Fryer Honey Mustard Chicken Bites are sure to please all the “nugget” fans in your family. Air Fryer Pizza Rolls will be a new family favorite.

Looking for more ideas to throw in your air fryer? Click here >

8. Fun Stuff

healthy living

Healthy living shouldn’t feel like a chore. Instead, try to make good food that’s fun for all ages. Skewers or kebabs are an imaginative twist on meals made with familiar ingredients. They help you stick to proper portion sizes and are the perfect way to get fruits and veggies into picky eaters!

Here are some fun ideas:

17 Excellent Family-Friendly Meals Every Dieter Will Love

The post 8 Healthy Living Tips for the Whole Family appeared first on The Leaf.

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living with lazy parents and a hard time losing weight

So, most people are in quarantine, which is good. I understand that boredom and stress cause stress eating, but it has just been exacerbated with my parents. Because I am not in my college town, not in any of my college classes, not in clubs, and not working, all of my social interaction comes from my parents and my dog. The problem is, is that the only thing they ever do is sleep, watch TV, and eat. Like, unless if we are in front of the TV eating food, there is no "bonding". It is so frustrating because there is junk food everywhere, I am bored and lonely, but then if I want social interaction, the only way I get it is by eating and/or watching TV. I tried getting my parents to go on walks with me, clean the basement with me, workout with me, play games, etc. Do active, fun, bonding things. I do not consider watching TV bonding, because you're not actually talking to each other. But instead, it's either eat, sleep, or watch TV. I've pretty much given up on doing things with them. I have gained 10 pounds in the last month! UGH!

I know everyone is going through a hard time, so I hope you're staying safe and trying to somewhat stay on track for weight loss. If anyone is dealing with a family who brings down your health goals (consciously or unconsciously), just know I feel you!

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