Advice for weight loss please

So, Here's my situation: I've been on the keto diet on and off for about a year. Initially it was working out great, I was losing weight faster than I thought was possible just sitting on my backside and doing outdoor farm work maybe 30 minutes a day. I'd dropped from 300lbs to 245 in just a couple months. But over the past couple of months my depression has been kicking my backside more and more and I've been slipping on my diet.

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On top of that, I live with my parents who largely control what comes into the house in the as food. They're supportive of the diet and such but there's often not enough food in the house that I should be eating on my diet. An abundance of cake, sweets, pasta, bread, and other such things, but as far as meats and such go the supply is comparatively limited, so often times if I'm hungry I'll have no other options than a cup of tea with truvia for sweetener and/or a high carb item.

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That's just for a point of reference though. The real advice I could really use is what sorts of exercises could I be doing in a confined space? When the weather gets nicer [less mud and such since I live in an area that has issues with muddy dirt roads and such until summer.] I'm planning on doing some jogging for cardio and such. Presently the only idea that's come to mind is doing sit ups, since I'm a tad too heavy for pushups. I do want to start doing those too though once I've lost some weight. I'm not sure if it's a matter of upper body strength or not though since I live/work on a horse ranch and often need to carry around 50lb bags of grain and often carry 90lbs of hay around at a time without issue.

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Tracking and little changes are so friggin important

I've been tracking my progress on pen and paper for a bit now and the statistician in me (+ the Rona boredom) decided to do a bit of data analysis.

Analyzing my weight over the ~5 month journey (139 days to be exact) really drove home, for me, so much of the advice we see on this subreddit.

For reference, I've lost a total of ~34 lbs (186.6 --> 152.8). The first 6 pounds took about a year. I wasn't taking it seriously and wasn't tracking. I only started tracking about 5 months ago and that's where the data starts (179.0 lbs). Still working on it!

What I learned from the data:

• I counted the number of days where the scale showed I'd gained weight from the previous day vs. lost weight. I was surprised to see that 60 of the days, the scale showed me that I'd gained weight from the previous day. 58 of the days I'd lost weight from the previous day. If I'd given up because I'd seen an increase in weight from the day before, I wouldn't be where I am now. It really drove home for me that weight loss has so many ups and downs, and you're really just looking for a general downward trend.
• The daily fluctuations showed that I'd actually lost 73 pounds and gained 46.8 pounds, resulting in a net loss of 26.8 pounds. This really drove home for me how the little changes you make add up. This is why tracking can be so important! If your weight stagnates over the course of a week, or even increases a bit, it's hard not to get demoralized. But being able to step back and look at the big picture is so helpful.

Major takeaways:

• We can get pretty narrow-minded/stuck in the immediate fluctuations of our weight-loss. I think I was so attracted to fad dieting before because it wasn't something I had to track to see results. The weight-loss was immediate. Basically, it was more suited to my attention span lol
• Your weight is going to fluctuate. There's no way around that. Tracking allows you to contextualize your weight fluctuations on a more useful scale.
• In that same vein, weighing myself everyday is key. I know some people can't/shouldn't do this for mental health reasons, but if you can, I'd recommend it! Weight fluctuates like crazy. I'd see a downward trend in my weight throughout the week, and then it'd shoot up on the last day. If I weighed myself on a weekly basis, I imagine I'd be pretty demoralized seeing that weight shoot up (without realizing I'd been on a downward trend the rest of the week).
• Take stock of your progress every so often. You're probably on the right track! Don't be too hard on yourself if you gain a couple of pounds by the end of the week.
• I've only made small changes to my life since starting this journey and initially, it can feel like you're not doing enough. Collect that data and prove yourself wrong in a couple months time! Feels good.

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Why is my TDEE so high?

Hi everyone! So I use one of the adaptive TDEE sheets that is floating around, and my TDEE stays right around 2500-2550. It has nearly three weeks of data in it. My scale is accurate and I weigh all my food as well as log every calorie, even when I overeat. I see no point in being dishonest with myself, and I really like the idea of the adaptive spreadsheet, so why lie to it.... My question is, why is my TDEE so high? You can see my stats in my flair. I’m also sedentary. Like beyond a shadow of a doubt. Less than 3k steps per day except the two days a week I go to physical therapy and it’s usually around 5k. I lie down ALL DAY. I do in home physical therapy exercises but I’m usually seated or lying down for those. But my weight loss tracks with the sheet as well. I eat 1500 calories a day and I’ve been losing about 2 lbs per week. But all the other online calculators put my TDEE around 1800-1950 calories for sedentary. What the heck is going on?

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Please can I have some advice! I really want this to work.

Hello my stats are: Female 28 224 pounds 5’2

I don’t particularly have a goal weight. But I guess my start goal weight would be to get to 190 initially - I want to see how I go with weight loss and see where I will set my end goal weight once I begin loosing.

When we aren’t in lockdown I am an optician that works in a small store and sometimes don’t even manage 3000-4000 steps a day.

Since lockdown started in the UK, I have been trying to count calories as I want to make sure I am loosing during the lockdown etc as I am trying to make something positive out of this.

I’ve set my goals at 1600 with a completely sedentary lifestyle on My Fitness Pal.

Before this week I was starting to exercise by exercising 3 - 4 times a week. This week I have done no exercise as I have had tonsillitis and wanted to hibernate.

So long story - will I loose weight on 1600 cals per day with no exercise? And when I do exercise I know this will help speed up my weight loss will 1600 still be okay on exercise days?

My exercise is going to be 3x a week slow jogging, like walking/running for 5k. (Doing couch to 5k)

And then the 4th day will be a HIIT work out and beginners work out until I gain some more stamina and things.

My meals will be all home cooked meals just standard plates of a meat (baked or dry fried), veg (boiled or roasted with a small amount of oil) and carbs (wholemeal bread, rice, potatoes) and allowing myself a nice treat like a small bar of chocolate/low cal ice cream/fruit etc.

I guess I’m worried I’ll put all this effort in and come a month down the line not have lost anything and feel demotivated or something. So do you guys think 1600 would be fine?

Thank you ☺️

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6 Science-Backed Reasons to Log Your Food Today

A weight loss app that makes it easy to log your diet, exercise, weight and more (like Nutrisystem’s NuMi), could be the secret to your weight loss success.

Research has shown that people who record what they eat, whether it’s in an old-fashioned food diary or on a smartphone or smartwatch app, are more likely to lose weight, to lose more weight, and to keep it off than people who don’t.

The scientific evidence is so overwhelming that many healthcare organizations are investing in it and health insurers encouraging it because it promotes wellness, a factor that could lower healthcare costs. (It’s a lot cheaper to stay healthy than to get well once you’re sick.)

Here are the benefits of keeping track of what you eat and how much you move:

1. You may lose more weight.
That’s how it worked for the 1700 study participants in a 2008 study done at Kaiser Permanente’s Center for Health Research. Those who kept a diary of everything they ate lost twice as much as those who didn’t. And the more they wrote down, the more weight they lost. Why is the food diary—now available as a handy smart phone app—such a powerful weight loss tool? Keeping track of what and how much you eat and how much you exercise encourages you to be mindful of both and to make healthy choices—even if you’re the only one who sees your diary.

Lose Weight & Get Exclusive Savings with NuMi

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2. The scale can become your best weight loss friend.
Stepping on the scale every day used to be a big no-no—after all, weight naturally fluctuates—but researchers are now saying it may help some people pare the pounds. In one 2015 Cornell University study of 168 overweight or obese gym-goers, those who hopped on the scale daily lost more weight and kept it off than those who didn’t. They also kept track of their success on a graph, another way to keep tabs on your progress. Another study, published in the online journal PLOS ONE, found that people who skipped weigh-in for just a week gained weight. Like food diaries, the scale keeps you honest and gives you that motivation to keep the dial inching downward.

3. You’ll move more.
Researchers at Boston University and Mt. Sinai School of Medicine in New York gave a group of 54 people with prediabetes one little thing that made them increase their daily activity and potentially ward off full blown diabetes. It was a pedometer. The participants who wore their pedometer daily took more than 1400 extra steps than those who didn’t wear one—and they lost weight, too.

4. You’ll start to connect the dots.
No more wondering why you gained weight this week. It’s all right there in your food diary or your activity chart. Compare your good weeks with your bad weeks and find the place where it all went wrong. A few too many spoonfuls of sugar in the coffee you needed because you didn’t get enough sleep? Only made it to the gym twice this week? That tells you you need to pay more attention to your sleep habits, watch your sugar consumption and be faithful to your exercise program. For example, if you have two teaspoons of sugar each of your three cups of coffee, you’ve added 100 calories to your diet—and hit the American Heart Association’s recommended limit for added sugars for women. (Men get a little more.) For weight loss, you need roughly 150 minutes a week of moderately vigorous exercise (like walking a 15-minute mile) while you’re also dieting, according to US government guidelines. That’s more than three hours which you can break into easy-to-manage half-hour sessions six days a week.

7 Diet Mistakes That Are Stalling Your Weight Loss

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5. You can avoid those plateaus.
The high of losing weight is frequently tempered by the low of hitting a plateau. That’s often where we lose hope and return to our old unhealthy ways. Diet, over. But if you know you’re stuck where you are—thanks to your daily tracking—you can adjust either your diet or your exercise to help get things moving again.

6. You can be more flexible.
Studies have found that rigid diets—ones that don’t allow for the occasional piece of chocolate, for example, or require you to stick to a limited meal plan—simply don’t work. They don’t pass the real world test—you can’t live on them. Researchers at the University of Salzburg in Austria found that dieters were far more successful if they were able to be flexible when deciding what to eat. Keeping track of your daily food intake can help you say yes to the occasional splurge because your diary will tell you what you’ve already eaten and if there’s room for a scoop of frozen yogurt—and whether you can even have a squirt of chocolate sauce and a cherry on top.

The post 6 Science-Backed Reasons to Log Your Food Today appeared first on The Leaf.

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10 Tasty Blueberry Recipes You Need to Bookmark Right Now

Often labeled as a superfood, blueberries are chock-full of antioxidants. But they offer so much more than that. Blueberries contain Vitamin C, Vitamin K and Manganese, which is necessary for the body to build and maintain bone and connective tissue. These yummy little berries are also a good source of dietary fiber when eaten with the skin intact. Nutritious and sweet, blueberry recipes are the perfect go-to for those summer months.

Besides being such nutrition powerhouses, blueberries are also quite delicious. Their sweet flavor makes them wildly popular when baked or blended into dishes—or even just used as a yummy topping. They can be served atop oatmeal, yogurt, tarts, baked goods—or even just eaten plain and whole.

There are so many healthy ways to incorporate blueberries into your day. While you probably have lots of your own ideas for how to eat more blueberries this summer, we’ve rounded up our favorite blueberry recipes that you’re going to want to add to your list. After all, now is the time that this delicious fruit is in season.

12 Strawberry Recipes Sweet Enough to Eat

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Check out 10 blueberry recipes that are perfect for summer:

1. No-Bake Blueberry Cheesecake for One >

Few recipes are simpler than those that are “no-bake.” This recipe involves layering delicious ingredients, including a crumbled Nutrisystem Blueberry Lemon Baked Bar used for the “crust,” into a small dish or ramekin. When complete, it counts as one Nutrisystem Breakfast, one SmartCarb and one Extra. While this dish tastes incredibly indulgent, the cheesecake topping is made from healthful ingredients like fat-free ricotta cheese, blueberries and just a touch of honey—making it quite nutritious.

2. Blueberry Burst Energy Balls >

Energy balls are all the rage and for good reason. They are easy to make, portable and packed with healthy ingredients that give you a burst of energy when you need a nutritious snack. These energy balls feature cashews, rolled oats, dates and blueberries. Everything is blended in a food processor to form a dough, which is rolled into balls—two of which count as one serving at 197 calories. On the Nutrisystem program, a serving also counts as one SmartCarb and one PowerFuel.

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3. Baked Blueberry Oatmeal Tart >

This is one of our favorite blueberry recipes and couldn’t be easier to make. It involves heating up and then topping our Nutrisystem Baked Blueberry Oatmeal with nonfat Greek yogurt and blueberries. Though it only requires simple assembly, it will give you the taste and feel of a warm homemade breakfast. And it’s healthy, too. It’s very hearty and filling, yet this breakfast is only 168 calories. And it counts as two Extras on the Nutrisystem plan.

4. Blueberry Nut Sweet Potato Toast >

If you like having toast in the morning, then give this no-bread, more nutritious alternative a try. It uses a medium sweet potato, cut into slices, as the base. After being crisped in the oven to create a “toast” texture, it is topped with cottage cheese, cinnamon, blueberries, nuts and honey. It’s absolutely packed with flavor and boasts the nutritional benefits of the sweet potato, including fiber, vitamin A, vitamin C and several other vitamins and minerals. And for all that taste, it’s only 176 calories, counting as one SmartCarb, one PowerFuel and one Extra.

Superfood Saturday: Berries

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5. Blueberry Lemon Chia Jam >

If you’re looking for a tasty but nutritious topping for your whole grain toast or crackers, then you’re going want to make this delicious jam. It combines blueberries and chia seeds, which are an excellent source of omega-3 fatty acids, rich in antioxidants, and even provide a boost of fiber. Combined with the juice of a lemon and just a touch of Stevia, this jam is sweet and flavorful without being high in calories (it only has 40 per serving!). It also counts as one Extra.

6. Instant Blueberry Crisp >

Though delicious, traditional blueberry crisp is made using quite a bit of sugar and butter—and usually served with whipped cream or ice cream. We developed a healthier version that is still full of flavor and has a lot less calories and fat—plus some great health benefits such as fiber and antioxidants. It combines a package of Nutrisystem’s oatmeal (either Maple Brown Sugar or Apple Cinnamon—your preference) with a cup of blueberries. It’s really that simple! On the Nutrisystem plan, it counts as one Breakfast and one SmartCarb.

It’s Fruit Season! 11 Tasty Dessert Recipes Featuring Fruit

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7. Blueberry Almond Nice Cream >

It might sound too good to be true, but with this delicious dessert you can satisfy your craving for ice cream in a healthy way. At just 131 calories, the smooth and creamy texture of this “Nice Cream” is made from combining a frozen banana with frozen blueberries and almond milk. It’s sweet and delicious while also being totally guilt-free. In addition to all the antioxidants you’ll get from the blueberries, the banana packs in some added potassium, fiber and a variety of other nutrients. This dish counts as one SmartCarb and one Extra.

8. Blueberry Green Tea Smoothie >

If you love smoothies, then this is one of our blueberry recipes you’ve got to try. Combining a cup of iced green tea with frozen blueberries, nonfat Greek yogurt, Stevia and ice, it’s blended to smooth perfection. This is a smoothie you can feel good about sipping. Between the green tea and the blueberries, it’s absolutely brimming with antioxidants—and only has 108 calories. It counts as a half of a SmartCarb and a half of a PowerFuel on the Nutrisystem plan.

10 Reasons You Need to Eat More Fruits & Veggies

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9. Red, White & Blueberry Pancakes >

This patriotic breakfast is packed with protein thanks to its use of a Nutrisystem Vanilla Nutrisystem Shake and egg whites to make the “pancake” batter. It’s then topped with a sweet berry sauce made from blueberries and strawberries and finished off with some sliced bananas. The recipe makes three pancakes, all of which count as a serving. It clocks in at only 251 calories despite being a very filling breakfast. On the Nutrisystem plan, it counts as one SmartCarb and one-and-a-half PowerFuels.

10. Red, White and Blueberry Smoothie >

The last of our blueberry recipes is another yummy smoothie to add to your list. This patriotic drink combines the flavors of strawberries and blueberries with vanilla for a sweet treat that is both delicious and nutritious. It uses a package of the Nutrisystem Vanilla Nutrisystem Shake for that indulgent vanilla flavor. Counting as one PowerFuel and one SmartCarb, this smoothie will also give you a big boost of vitamin C.

The post 10 Tasty Blueberry Recipes You Need to Bookmark Right Now appeared first on The Leaf.

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In It Together Healthy Living Challenge

As we are practicing social distancing and getting used to the new normal which has us spending much time at home, we also have to consider the impacts this will have on maintaining a healthy lifestyle. While it can be a struggle to stick to your meal plan while being stuck at home, it’s not impossible–and that’s why we are here to help with our In It Together Healthy Living Challenge.

Throughout our challenge, we will present you with a simple and healthy task to complete each Monday, Wednesday and Friday. Where do you get the healthy tasks? Our nutrition experts will be jumping on Facebook Live > Monday, Wednesday and Friday mornings so you can kick off your day with us as we all make the commitment to ourselves to complete make healthy living a priority each week.

Just because we’re all stuck at home doesn’t mean we can’t stay or get healthy. We just have to adjust our perspective a little and find ways to adapt our healthy habits into this new normal!

So be sure to head to our Facebook channel > to watch our nutrition experts weigh in on Monday, Wednesday and Friday mornings. Missed a morning? You can easily check out any of the In it Together Healthy Living Challenge videos in our Facebook feed. You can also check in right here, on The Leaf, as we will continue to keep this article updated with the new challenge.

Let’s use the month of April to get healthy together as we navigate this crazy time!

Click here to check out the challenge videos >

 

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