Tuesday, March 31, 2020

I should still be losing weight right??

Hi everyone!

I've been on a weight loss routine since the beginning of 2020 and have thankfully dropped down 30lbs already! This was primarily due to OMAD, strict CICO, and my teaching job which requires a decent amount of movement throughout the day. Dedicated exercise was never a part of my program up to this point since my many previous attempts ended in burnout.

Since I'm not going to work in the near future and under a stay-at-home restriction, I've kept my routine the same, just without the movement I previously had teaching. I rigorously count my calories and my lowest days end up at 1,300 while my highest are around 1,700. With that being said, my weight has stagnated at around 212lbs for over a week now.

As a 5'10, 22yo male, I should still be losing weight due to a caloric deficit right? Do you think this plateau is due to my change in motion throughout the day or water weight coming back?

I know I'm probably just being impatient, but being stuck at home can do that to ya :)

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20 Healthy Recipes You Can Make for the Whole Family

Cooking up delicious, nourishing meals for your family is one of the best ways to keep everybody at home healthy and happy. It’s surprisingly easy to make dishes that every member of the family will enjoy while you stay on track to your weight loss goal. To inspire you, we’ve gathered 20 of our favorite family-friendly recipes approved by Nutrisystem expert dietitians. They’re made with ingredients you can find in any grocery store and they don’t require hours in the kitchen to prepare. Some of them are sure to become new favorites for your family.

8 Healthy Living Tips for the Whole Family

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Here are 20 healthy recipes the whole family will enjoy:

1. Cauliflower Breakfast Hash Skillet >

healthy family recipes

Calories per Serving: 164

On Nutrisystem, Count As: 1 PowerFuel, 2 Extras and 1 Vegetable

A warm and hearty breakfast is the perfect start to a busy day. However, it can be hard to find the time in the morning to cook for your family. When you are all home, you can treat everyone (and yourself) to a skillet full of savory flavors that features everybody’s favorites, bacon and eggs. We made ours with turkey bacon (no one will notice it’s lower in fat than the usual kind) and fragrant peppers and onions. The base is fiber-rich cauliflower rice—now found in the produce and frozen food sections at many supermarkets. It absorbs the rich flavors of the other ingredients and leaves you all feeling full for hours after breakfast time ends.

Bonus: You begin the day with one of your daily four servings of vegetables already done.

2. Three-Step Chicken Zucchini Nuggets >

healthy family recipes

Calories per Serving: 138

On Nutrisystem, Count As: 1 PowerFuel, ½ Vegetable and ½ Extra

The tempting aroma of fresh-from-the-oven chicken nuggets is sure to bring the whole family into the kitchen. With just six healthy ingredients and three easy steps, you can whip up a batch of these nuggets for a meal or snack your gang will love. The tasty little bites are crispy on the outside and, thanks to the grated zucchini, they stay tender and moist on the inside. You can make them on your stovetop or in the oven.

Bonus: You get to enjoy a serving of six, which has just 138 calories.

3. Bell Pepper Nachos >

stuffed bell pepper nachos

Calories per Serving: 141

On Nutrisystem, Count As: ½ PowerFuel, 1 Extra and 1 Vegetable

Crunchy peppers, creamy cheese and zesty salsa come together to create this fresh take on classic nachos. Each colorful mini pepper is stuffed with avocado, salsa and beans, then topped with cheese. Pop them in the oven for a few minutes to melt the cheese and you’ve got a bite-sized snack for the whole family. Even the kids won’t mind this serving of vegetables and its immune-boosting nutrients.

Bonus: Spice up these nachos with a dash of chili powder to pump up the flavor and boost your metabolism. Learn more about the benefits of spicy food. >

17 Excellent Family-Friendly Meals Every Dieter Will Love

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4. Creamy Clam Chowder >

creamy clam chowder

Calories per Serving: 240

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

Even when you’re not at the beach, you can bring a little bit of the seashore to your table when you make a batch of this satisfying soup. Look near the canned tuna in your supermarket to find minced clams that will give your soup that authentic flavor. For even fewer calories and fat, you can make the soup with unsweetened almond, soy or coconut milk instead of the usual dairy milk.

Bonus: Double up on the recipe and freeze half of the soup to enjoy on a day when you don’t have time to cook.

5. Sweet and Sour Chicken >

healthy family recipes

Calories per Serving: 440

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 3 Extras and 1 Vegetable

No need to call for takeout to enjoy this popular Asian-style dish. Make it yourself with tender chunks of lean chicken breast, sweet bell peppers and a tangy sauce that’s simple to whip up. We kept all of the flavor you love but cut out all the excess calories and fats. That way your family will ask for more and you’ll stay on track with your Nutrisystem weight loss plan.

Bonus: Serve this dish over brown instead of white rice for a healthy dose of belly-filling fiber.

6. Five-Ingredient Buffalo Cauliflower Breadsticks >

cauliflower breadsticks low carb

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

Once your family tries this savory snack or side dish, they’ll ask for it again and again. The base is a perfectly chewy foundation for gooey melted cheese and zesty buffalo sauce. Only you need to know the dish starts with fiber-full cauliflower rice, which you can make yourself or find in the produce or frozen food sections of many grocery stores. The preparation takes a few minutes and the breadsticks come out of the oven warm and fragrant in less than 30 minutes.

Bonus: For a different flavor, season these breadsticks with olive oil, garlic and oregano instead of the buffalo sauce and cheese.

5 Ways Family Meals Help Your Children

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7. Air Fryer Honey Mustard Bites >

air fryer chicken bites

Calories per Serving: 144

On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

An air fryer is a powerful tool for cooking homemade dishes that everyone will be happy to dig into. For instance, you can use it to make these crispy chicken bites paired with the sweet and tangy flavors of honey mustard. The air fryer cooks them quickly and easily but doesn’t load you up with the extra calories and fats you get from deep-fried foods. Each batch makes six delicious servings.

Bonus: With the air fryer, there’s no messy oil to splatter in your kitchen.

8. Eggplant Margherita Pizza >

low carb eggplant pizza

Calories per Serving: 120

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

Yes, you can enjoy family pizza night and stay on track to your weight loss goal. With this recipe, firm slices of eggplant are the substitute for the carb-heavy dough. They’re topped with zesty marinara sauce and melted cheese and come bubbling out of the oven with just 120 calories per serving. Best of all, you get four (yes four!) slices per serving of this pizza.

Bonus: Eggplant is rich in polyphenols, phytochemicals that can help reduce your risk of diabetes, according to the International Journal of Molecular Sciences.

9. Buffalo Blue Cauliflower Mac and Cheese >

healthy family recipes

Calories per Serving: 169

On Nutrisystem, Count As: 1 PowerFuel, 1 Vegetable and 2 Extras

Vegetables can be a hard sell at many dinner tables. However, we all need the immune-boosting vitamins that you can only get from foods like cauliflower. So, here’s the plan: heat cauliflower florets until they’re as tender as cooked macaroni, then mix them in a cheesy sauce spiked with that spicy Buffalo wing flavor. Wait for the vegetable-haters to ask for seconds.

Bonus: You can use fresh or frozen cauliflower to reduce the carbohydrates in many family recipes.

16 Tasty Soup Recipes the Whole Family Will Love

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10. Zoodle Mac and Cheese with Roasted Veggies >

healthy family recipes

Calories per Serving: 156

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

Zoodles are spiralized zucchini and they’re as much fun to slurp as your family’s favorite spaghetti. You can find zoodles in the produce or frozen foods sections at many supermarkets, or you can make them yourself with a simple tool known as a spiralizer. In this recipe, we tossed zoodles with melted cheese and sweet and savory vegetables like onions, broccoli and peppers to make a filling dish for hungry families.

Bonus: Make your family recipes even more colorful with noodles made from spiralized carrots or beets.

11. Roasted Chicken with Rainbow Carrots and Potatoes >

healthy family recipes

Calories per Serving: 253

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Extras and ½ Vegetable

Is there any place cozier than a home filled with the aroma of chicken slowly roasting in the oven? Maybe that’s because everybody loves tender, juicy chicken, whether it’s the drumsticks and wings or the lean breast meat (AKA the healthiest choice for you). Add carrots and potatoes and you’ve got a meal that will satisfy the hungriest of appetites.

Bonus: Prepping the whole meal takes minutes, then you get to relax while it all cooks at once.

12. Instant Pot Smoked Brisket >

instant pot brisket

Calories per Serving: 139

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Brisket is the meat lovers’ choice because it is so flavorful and tender. Plus, it’s loaded with protein, so everyone leaves the table feeling well-fed. A conventional version takes just about all day to cook. But with a handy instant pot and this delicious recipe, you get the deep, smoky flavor that meat lovers want in just over an hour. When buying the meat, ask for the leanest option available to keep the saturated fat to a minimum.

Bonus: Leftover brisket is delicious on sandwiches, salads and other family recipes.

8 Chicken and Rice Recipes the Whole Family Will Love

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13. Sweet and Savory Spaghetti Squash Bowl >

healthy family recipes

Calories per Serving: 288

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 3 Extras and 1 Vegetable

When everyone is craving a big, filling bowl of spaghetti, cook up the squash that looks like pasta but comes with less than 25 percent of the calories and carbs you get from conventional noodles, says the United States Department of Agriculture (USDA). The squash blends in with any flavors you add to it, whether it’s classic tomato sauce or this version served with melt-in-your mouth roasted sweet potato chunks and creamy goat cheese.

Bonus: Make extra spaghetti squash and freeze it for the next time spaghetti is on the dinner menu.

14. Sweet Potato Hash Power Bowl >

healthy family recipes

Calories per Serving: 242

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 2 Extras

Potato hash makes a filling breakfast to start your day. We took it up a notch by starting with super-nutritious sweet potatoes, along with savory peppers and onions. For a topping, add slices of creamy avocado and an egg made any way you’d like—poached, scrambled or sunny-side up. Season to your family’s taste with chili powder and gather the gang for a sit-down meal in the morning.

Bonus: There are no rules against eating breakfast favorites at dinner time.

15. Chicken Lettuce Wraps >

chicken lettuce wraps

Calories per Serving: 198

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

If your family likes Asian flavors, they’ll wolf down these tasty wraps. Inside the crunchy lettuce leaves they’ll get bites full of tender chicken, crispy water chestnuts and spunky green onions, all bathed in a tangy dressing made with fresh garlic and ginger. The lean chicken breast keeps the calorie count low without skimping on the satisfaction.

Bonus: For those in the family who don’t care for lettuce, just spoon the filling into any tortilla or wrap.

How To Get Your Family to Support Your New Lifestyle

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16. Three-Step Tuna Patties >

healthy family recipes

Calories per Serving: 125

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Fresh seafood can be costly when you’re feeding the whole family. Consider using tuna packed in water, which can create these tasty fish cakes that are crispy on the outside, flaky on the inside and delicious from the first bite to the last. Just mix the tuna with zingy mustard, creamy mayonnaise, an egg, a few herbs and spices and breadcrumbs, then form it into patties. Sauté them for a few minutes and they’re ready to eat on a sandwich, salad or as a dinner entrée.

Bonus: You can make these with canned salmon instead of tuna, if that’s your family’s preference.

17. Avocado Tuna Melt Panini >

healthy family recipes

Calories per Serving: 344

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 3 Extras and 1/2 a Vegetable

When your gang is wishing they could go out to the local bistro for a hot lunch, treat them to this grilled sandwich packed with flavorful tuna, melted cheese and juicy tomato. Instead of high-carb bread, use sandwich thins that get perfectly crispy on the griddle. Look for tuna that’s packed in water and low in sodium to avoid extra oil and salt.

Bonus: If you don’t have a panini maker, you can make these on your stovetop or grill.

18. Broccoli and Cheese Breakfast Muffins >

healthy family recipes

Calories per Serving: 247

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

Tired of the same old family recipes for breakfast? These cheese-laden muffins just might become a new go-to breakfast for your family. Made with high-fiber whole wheat flour, they are as filling as they are delicious. Using reduced fat cheese and fat-free milk keeps the calorie count down, so you get to eat two muffins per serving.

Bonus: Bake these muffins when you have the time and store them in the refrigerator (for up to a week) or in the freezer to heat up when you’re ready to eat them.

Easy One Pan Recipes for Busy Weeknights

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19. Cashew Cream Veggie Pasta >

healthy family recipes

Calories per Serving: 272

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

Many families today include a vegan or two around the table (maybe it’s you), so you need good meal ideas that will please everyone. This pasta dish is made with cashew cream that’s easy to prepare and high in healthy fats from the nuts. Add a few herbs and spices, toss with whole wheat fettuccini, fresh cherry tomatoes and spinach, then get ready to listen to the sound of lips smacking.

Bonus: Add a PowerFuel such as chicken or shrimp for those that crave animal protein.

20. French Onion Stuffed Chicken >

healthy family recipes

Calories per Serving: 225

On Nutrisystem, Count As: 2 PowerFuels, 1 Vegetable and 1 Extra

Sophisticated family recipes don’t have to take hours to prepare or require expert chef skills. You can transform ordinary chicken breasts into an entrée with the robust flavor of French onion soup in less than 45 minutes. You probably even have the required ingredients in your kitchen! Just slice open chicken breasts, fill them with mozzarella cheese and onions, sear them quickly and bake until the chicken is done.

Bonus: Chicken breast is a family-favorite protein, making this a dish that everyone will enjoy.

21 Breakfast Recipes for a Flex-Approved Start to Your Day

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The post 20 Healthy Recipes You Can Make for the Whole Family appeared first on The Leaf.



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Day 1? Starting your weight loss journey on Tuesday, 31 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.

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Monday, March 30, 2020

Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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I’m tired of the cycle.

I’ve been off and on with weight loss since I was about 12 years old and I’m now almost 22. Recently, I had made a conscious effort to eat better and be more active and it was slowly but surely coming off. Before covid-19, i was down around 12-13 pounds and starting to feel more self esteem and confidence. My starting weight was 191, and i was in the low 180’s/upper 170’s (5’7 female) Now, 3 weeks into quarantine, I’m doing online school, I have no job anymore, and I’m stuck at home doing nothing but becoming more and more sad. I’ve gained back all of the weight, and feel heavier than I’ve ever felt. I don’t know what to do anymore. I don’t even look at myself in the mirror when I walk by. I have no motivation to even try or go through what I went through again. All I feel like doing is crying, and I don’t know how to fix this and really stick with it. If anyone has any advice, I’d appreciate it :,)

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Are there any healthy ready-to-eat foods?

Hi folks! I started my weight loss journey a few months ago, and I've found that my biggest obstacle has been with the way I eat. I have severe depression and cooking is one of the hardest things for me to do. As a result, I have depended on ready-to-eat food for my entire life. This includes everything from PopTarts and potato chips to frozen dinners and microwavable pasta cups.

I am on a mission to be healthier, and I've found the motivation for exercise and calorie counting, but my diet is still mostly processed foods. I think I can bring myself to cook maybe twice a week, but I need to figure out what to do for the rest. Also, I am very poor and eating healthy just seems so dauntingly expensive sometimes. My fight would be so much easier if there was a healthy meal that I could just unwrap and be done with.

Do healthy ready-to-eat foods exist? If not, what meals are the easiest for you to prepare? Any advice on how to eat healthy when depression makes you dysfunctional?

Thank you so much in advance- this community is so inspiring to me and I am grateful for your help!

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How do I lose weight during this quarantine?

I’ve always had struggle losing weight but past November I just said fuck it and tried my hardest. Never have I ever lost weight the healthy way before. It’s been a slow weight loss but I’m still proud of myself for doing the best I can. I changed my eating habits entirely instead of going on some crazy diet. I’m in this for the long haul.

I’ve struggled with an eating disorder for as long as I could remember. Therapy helped me get over it even though every now and then (like maybe 2x a year or less) I give in. Because of that, my metabolism is pretty low and I gain weight really easily. Doesn’t help that I’m also pretty short so the weight gain shows up pretty loudly. Lol.

We’ve been hit pretty hard with COVID cases and my anxiety is making it worse. I don’t want to leave home and I’m doing all my physical activities from home. I have some weights, ankle weights, resistance bands, a jump rope, and a yoga mat. How do I continue to burn calories in this situation? Please tell me any and every advice you could think of. I’m willing to listen to everything!

TLDR: I want to learn how to stay fit in captivity. I’m not leaving my house during quarantine and I have some weights that I could work with. What’s the best diet and exercise to make sure I can burn the most calories and come out of this quarantine fitter than before?

Sex: F Height: short Age: 20-30 SW: 154 CW: 134 GW: 120

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