I've started a weight loss journey and thought I'd give some tips that have been helping me through it

So currently I'm still obese but since in about one month I've lost 17lbs, I'm not even half way through my journey but I feel like I'm actually in it. So here's some tips that have really helped me and will hopefully help you:

• it's just as hard to be overweight/obese/unhappy with your weight as it is to lose weight: choose your hard

-if you base your self worth or self esteem on your weight, you will likely not succeed and won't be happy overweight/healthy weight/obese/underweight. No matter your weight, you are a human being worthy to be here, worthy of being happy and good enough. Yes, sorting your weight out WILL solve some problems and may raise your confidence too but it doesn't define your worth. You are more than worthy as you are and basing your worth on your weight will make this journey too difficult. I really struggle with self esteem and I've been doing better since I've started telling myself "me losing weight is me doing a kindness to myself, my weight won't define my worth because I'm already worthy"

• there is no quick fix, it is simply calories in/calories out. Some tricks will help you but you will only lose weight if you keep below to your deficit and exercise

• you WILL slip up. You will fall into old habits, you will have easy days and hard days. That's okay! This is a journey, you will learn something from every slip up! I always try to remind myself that a slip up is never a failure, it just slows my overall journey down

• if you don't know where to start, start by honestly tracking your calorie intake. Really look at how much you're consuming and you'll start naturally finding way to cut it down. Everything will make a difference!

• I have personally found protein to be more filling than any carbs. God I love carbs but I always feel more full after consuming a protein shake or some chicken

• I was shocked by how many calories you can burn just walking, it's better to do as much as you can at once however you still making progress if you break it down into 2 or 3 smaller walks in the day

• avoid telling people your plan to lose weight, show them your progress. People will make comments btw, youre having a cheeky snack but it's within your calories? "I thought you were trying to lose weight?!", eat a large but healthy dinner "someone's hungry!". They will hurt, people feel the need to comment and you've gotta learn to let it go.

• there's a Japanese tradition of people only eating 80% of their plate. Itve started this too, it helps avoid over eating and you really have a look at if you really are hungry or not

• slow and steady is WAY better than going down extreme routes. Yes, it's not fair. I want to be thin NOW but realistically any extreme diet just isn't viable, you will suffer and likely give up sooner. Keep reminding yourself it's slow progress but progress is better than perfection

-you will likely have to keep adjusting your plan and that's okay, how you start might not be viable for you and that's okay! Weight loss requires honesty, lots self reflection and some tough love. I've had to adjust my plan multiple times

Hope this helps, good luck to you all!

submitted by /u/CuteBirthday
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3eOuYa8

2 years later... [SW: 121.5kg / CW: 79kg]

Thinking back to April 2018 is pretty crazy. I know I'm still the same person through and through, but sometimes it doesn't quite feel like it. I'd like to list a few things that helped me immensely, in no particular order:

• Not counting calories: The most difficult obstacle I've had to overcome having been significantly overweight was building the patience and accepting that it's going to take a while. One of the major enemies in that struggle was counting calories. The awareness of being on an irregular state of living and having to quantify what you consume can only be withstood for so long, and while I do think it can be useful in certain situations, I would argue it's more suited for when the goal is to lose 3 or 4 kg, rather than 30 or 40. Most people know when they've had enough, and especially when you are motivated enough to *start* a diet, counting calories is usually just a slippery slope to eating more. Which leads me to my next point...
• Eliminating carbohydrates: I know that not everyone is fat because of carbs, but I think that this is the case for a lot of people (perhaps most), and it certainly was for me. You can lecture me on the importance of a balanced diet all you want, but you won't convince me that this was the way to go for me. As it stands, I know what food I was (is?) unable to resist, and I know that had I not completely eliminated it from my diet, I would have never been able to succeed. So, for however long I've been able to abide, my carb intake was as close to zero as possible. No sugar, no pasta, potatoes, rice, or anything else. Being in a much healthier weight now, I still feel great guilt whenever I indulge. Is it healthy to carry that mindset? Probably not. But it sure is much healthier than being 120kg.
• Really getting into fitness (once I was ready): Originally, I didn't see gyms in any terms other than a means to losing weight-- and one, in fact, that was inferior to simply "eating less". I didn't have enough respect for the strength aspect, and considered "gym people" as a separate tribe that was just about looking good. Regardless, I joined a gym to accelerate my progress once I felt confident enough to start working out. My main motivation at the time was still losing weight, so I did what any misinformed person would and stuck to cardio for a little while. While I haven't been counting my gym days, I'm fairly confident I've hit double digits since last April. My average must be around 3 days a week, and needless to say I moved to lifting weights pretty fast. While bodybuilding itself is not an individual goal for me, it has been a byproduct of the paradigm shift in my mind about what a gym is and what fitness is. It sure feels nice to have built some muscle in the year since last April, but what draws me to pursuit it even further is the way I feel as I get stronger, faster and more durable. Every lift is like a small goal I manage to meet, and even when I hate having to wake up at 06:00 to work out, I almost never skip it. It invariably makes me more inclined to go about my day more motivated and more prepared to meet my other goals as well. I know some people might not like me saying this, but exercise is criminally undervalued when it comes to weight loss. While using thermodynamics may give the sense that it doesn't offer a lot (partially because studies have been focused on measuring short-term calories lost while exercising, rather than metabolic changes that occur more long-term--especially through weight lifting), the energy and motivation it provides are a game changer. It's important to feel ready before you join the gym, and it's okay to stick to the treadmill for a while-- I would argue that the psychological conditioning cardio offers is more important in the beginning than the superior metabolic changes obtained by weight lifting. Please consider working out when you feel ready. I wouldn't have succeeded without it.
• Doing something hard: Good psychology and motivation have been great catalysts in this journey, and what I've discovered is that succeeding in one area leads to success in other areas as well. During those two years I've challenged myself in every way possible-- from academically, to physically, to intellectually, to socially. I finished my thesis and continue to advance my knowledge in my academic field to higher and higher standards. I built discipline and made effort to stay consistent in every day things like being dependable and being patient with people, waking up early (I exercise early in the morning -- 06:30 with little variation for month after month!), keeping my apartment clean, an so on. I became more assertive and started meeting new people and becoming more social as a result. I set professional goals that keep me on my toes. I've gained so many new experiences and no day is like the previous one. It's hard, but living up to responsibility has created a positive feedback loop that drives me like nothing else.

The other day, I compared a picture I put on MyFitnessPal around two years ago with a picture of me now, and it's unbelievable. And yet, I think the biggest difference isn't physical, but mental. It's not that I simply learned how to eat less, or even that I simply became less compulsive. Rather, I have reevaluated my priorities as a person and I have changed the way I perceive and confront the world around me. I am much more proactive, and that translates in every way imaginable.

I've met so many of my goals and I'm in the fittest I've ever been, body and soul. Sometimes I'm paralysed from the excitement I feel about the things I still have ahead of me. I'm anxious about living up to my goals, but I'm extremely motivated and confident that I can succeed. And I think this is one important silver lining for anyone who has been overweight for a long time-- it takes a certain strength of character to change your habits and become fit, but if you manage it, it carries over to many other aspects of your life.

I still want to lose around 5kg by next April, but my main focus right now is training for strength. I hope to be able to report even more progress next year!

Keep it up everyone!

submitted by /u/HeadSector
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3cIFcqy

5 Ways Sleep Deprivation Is Affecting Your Weight

How much you sleep can be just as important to you reaching your weight loss goal as how much you eat. When dealing with sleep deprivation, a cascade of reactions in your body is triggered that can interfere with everything you do to help you lose excess weight while you’re awake.

We’ll explain how in a moment, but let’s start with this fact: About 35 percent of U.S. adults are not getting the recommended minimum of seven hours of sleep each night, according to a study by the Centers of Disease Control. Stress is a common cause of sleep loss, but lifestyle habits such as watching television or scrolling through social media while in bed, late-night eating and inconsistent bedtimes and waking hours have also been linked to reduced sleeping time. The more you can do to sleep a consistent seven or more hours per day, the stronger your likelihood of weight loss success.

How to Get More Sleep & Completely Change Your Life Tonight

Read More

Here’s five ways sleep deprivation is slowing your weight loss:

1. Your hunger spikes.

When you’re constantly tired, your body’s levels of two appetite-regulating hormones, ghrelin and leptin, are changed, leaving you feeling hungry even when you’ve had enough food. “These differences in leptin and ghrelin are likely to increase appetite,” say research published in PLOS Medicine.

2. You’re more likely to choose fattening foods.

Sleep-deprived people are more likely to eat snacks high in carbohydrates, according to a study published in the American Journal of Clinical Nutrition. People who sleep less than the recommended seven hours each night “ate more calories and fat in snacks—nearly 1,000 calories and twice the fat—in the early evening compared to only 600 calories in snacks when they had a full night’s sleep,” conclude researchers at the University of Chicago.

3. Your body burns less fat.

Even when your body is burning off excess calories, lack of sleep changes the types of calories that you lose. Researchers reporting their findings in the Annals of Internal Medicine observed that subjects who don’t get enough sleep burn less fat—as much as 55 percent less—while their calorie consumption and overall diet may remain the same.

7 Morning To-Dos to Help You Lose Weight All Day

Read More

4. You exercise less.

While no studies have clearly documented it, common sense and practical experience suggest that when you are dealing with sleep deprivation, you have less energy to get through your day and you feel too fatigued to get in the daily exercise you need to keep burning calories. Physical activity, such as walking, helps your body burn calories and turns flab into muscle. If you’re too tired to be active, you miss out on the valuable weight-loss benefits you get from it.

5. Your risk of obesity and diabetes goes up.

People who don’t sleep enough are more likely to suffer from obesity and type 2 diabetes, says a report in the Journal of Applied Physiology.

What can you do to be sure you are getting enough shut-eye every night? The CDC recommends that you set and maintain a regular sleep schedule as best you can, even on weekends and vacations. Make sure your bedroom is quiet, dark and free of distractions. Avoid eating less than an hour before bedtime. Get a little exercise in during the day, even when you’re feeling fatigued.  Being physically tired will help you sleep more soundly at night. If you suffer from sleep apnea or any disorder that keeps you from deep sleep, be sure to discuss it with your physician. And, last but not least, follow your Nutrisystem weight loss plan so you can sleep easy knowing you’re doing all you can to be healthy.

The post 5 Ways Sleep Deprivation Is Affecting Your Weight appeared first on The Leaf.

from The Leaf https://ift.tt/30IgG39

10 Tips to Boost Your Immune System

Your immune system is your defense against unwanted invaders, including viruses. It’s made up of organs, cells and proteins, all of which work in harmony to keep you healthy, says Medical News Today. With the increasing concern of the Coronavirus (COVID-19) pandemic, you might be more concerned than ever before in how your immune system is functioning. We’re here to help you ensure that it’s in top-working order. Our health and wellness experts here at The Leaf Weight Loss Blog have gathered some tips to help you boost your immune system so you can stay safe and healthy while practicing social distancing.

5 Tips to Stay Healthy Straight From a Doctor

Read More

Here are some easy ways that you can boost your immune system:

1. Catch Up on Sleep

Sleep is such an essential piece of overall health and it can absolutely boost your immune system. Proteins that are needed to fight infection and inflammation are released during sleep, says Mayo Clinic. Getting enough good-quality sleep can strengthen your body’s overall immune response. Of course, truly restful sleep can be elusive during stressful times like a pandemic. Find ways that you can encourage sleep, such as avoiding caffeine after lunch or even trying yoga before bedtime.

2. Relieve Your Stress

Have you ever been really stressed out, sad or lonely and then gotten sick on top of it? It’s not a coincidence. Attitude can have a powerful impact on our health and during stressful periods it can take a serious toll. Unfortunately, when we’re stressed, the immune system’s ability to fight off antigens can be reduced. “Chronic stress can suppress the response of the immune system and its ability to fight disease; therefore, reducing stress may help to prevent infections and other disorders,” says Medical News Today.

As scary as things may be during this COVID-19 pandemic, it’s more important now than ever to attempt to reduce feelings of stress and worry. Try starting your day off with positive thoughts and being mindful about what you allow yourself to spend time thinking about while you are home in self isolation. If social media is frequently causing you to spiral into negative thoughts, limit your exposure. You can also try these breathing techniques to help reduce stress levels.

3. Do Some Home Workouts

You already know that physical activity is essential in your weight loss journey. However, it has so many other wonderful benefits—including boosting your immune system. According to MedlinePlus, “Physical activity may help flush bacteria out of the lungs and airways.” Regular exercise can also promote optimal circulation that allows cells of the immune system to reach all parts of the body, says Medical News Today.

While your gym may be closed due to the Coronavirus, there are still plenty of ways to fit in daily exercise at home while you’re in quarantine. Going for regular walks or finding at-home exercise classes (through the computer or television) are simple ways to keep moving. The Fitness section here at The Leaf is filled with easy ideas! An added benefit is that exercise is thought to reduce stress, too.

9 Household Items You Can Use For a Home Workout

Read More

4. Limit Alcohol Intake

Frequent alcohol consumption is thought to be associated with a weakened immune system. This is due to the fact that alcohol alters the makeup of your gut microbiome and impacts its ability to support your immune system. According to Healthline, “alcohol can trigger inflammation in the gut and destroy the microorganisms that live in the intestine and maintain immune system health.” It’s also suspected that alcohol can damage the immune cells that line the lungs and serve as the first line of defense against bacteria and viruses.

5. Wash Your Hands

You’ve probably never heard or thought as much about washing your hands as you have in recent months. However, correct handwashing has always been one of the best ways to keep your immune system healthy and protect yourself from the spread of infectious diseases and illness. We spoke directly to a doctor to get the proper steps for handwashing. Click here to learn more. >

6. Eat a Healthy Diet

If you’re on Nutrisystem, you already know that eating a healthy, well-balanced diet is essential when it comes to your plans to lose weight (or maintain a healthy weight). But a healthy diet also helps to boost your immune system. Providing your body with nutrition literally provides it with the power to fight illness, says Medical News Today. This should include a diet that is rich in many fruits and vegetables which provide you with antioxidant power. Specifically, foods rich in vitamin C have long been thought to boost immunity. While your grandmother or mother may have told you to drink your orange juice for that very reason, the truth is, juice is high in sugar. Instead, get your vitamin C from whole food sources like broccoli, kiwi, red bell peppers or whole oranges.

Looking for healthy recipes to cook up while you’re at home? Check out our recipe section! > You can also avoid extra trips to the grocery store while social distancing by getting healthy meals delivered to your door. While this can be extremely hard with restaurant takeout, a home delivery service like Nutrisystem makes healthy eating easy, convenient and delicious.

6 Foods For a Stronger Immune System

Read More

7. Stop Smoking

Though it may be harder to quit smoking during times of stress, continuing to light up can have a detrimental impact on your immune system. According to the Surgeon General’s Report on Smoking and Health, “Smoking harms the immune system and can make the body less successful at fighting disease.” Smokers often have a more difficult time recovering from everyday illnesses than nonsmokers. Viral and bacterial infections of the lungs can also be made worse by smoking, says the Surgeon General’s Report on Smoking and Health.

8. Drink More Water

Staying well-hydrated is always important but it may also play an important role in keeping your immune system healthy. According to Medical News Today, “the mouth and throat are on the front lines of the body’s defenses, but they cannot do their job as well as usual when a person is dehydrated.” Of course, fitting in all those glasses a day can feel daunting. Fortunately, there are some simple hacks that can help you drink more water and remain your healthiest.

9. Create a Healthy Household

Though many people are currently staying at home in an effort to avoid germs in public, you also want to make sure that your household stays healthy, too. According to Jigsaw Health, “Household mold is a hidden invader that can weaken the immune system and cause respiratory illness, Chronic Fatigue Syndrome, Fibromyalgia, and other diseases.” They also explain that bacteria from certain foods can lead to food-borne illness that weakens the immune system. Keep your home clean and safe by properly handling raw food, cleaning surfaces and being aware of lurking germs. Even simple steps can go a long way in protecting you and your family.

10. Get Some Sunshine

Spending some time outdoors in the sun allows your body to produce vitamin D. According to research, published in the Journal of Investigative Medicine, “Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.” We don’t need any excuse to grab our favorite book and lay outside! Head to the backyard and play some games with the kids, take your dog for a walk or go for a hike in the woods. Enjoy the warm weather and let the sunshine work its magic.

5 Reasons This Is the Best Time to Start Nutrisystem

Read More

The post 10 Tips to Boost Your Immune System appeared first on The Leaf.

from The Leaf https://ift.tt/2Kwfmdl

Where do I start?

I'm a 17F, 5'2.

Here's where it all began.

In the summer of 2016, before my freshman year, I was in a summer program and we got free lunch everyday. I didn't think about healthy food choices and eat $10 worth of Panda Express EVERY DAY for 6 weeks.

In addition, I didn't get much exercise either, which lead to a 20lb weight gain as a result. (Yes, over 6 weeks)

At the start of highschool, I was 120lbs.

During my Sophomore and Junior years, my sleep schedule got messed up and I would often eat high calorie foods and go right to sleep after from exhaustion. I wasn't in any sports, and I did some low impact dance a couple days a week. I went from 125lbs to 137-8lbs over those two years.

Then senior year (2019), I decided I would work on loosing weight after hearing that I needed to from my doctor for the second time. I definitely realise that I went the wrong way about it now.

I would be strict with my diet, and cancel out most food groups. And if I failed on one day, it would become a "reset day", where I'd eat as much as I wanted and everything I wanted, and I'd try to start with the strict diet the next day.

Understandably, this did not work. I still gained weight. I couldn't stick to any plans I tried.

Now, I'm trying to figure out the best weight loss methods for me while on quarintine.

So far, my food consumption has been far less, (especially since anything that someone wants to eat in my household must be made from scratch) Out of precaution, we don't order out.

If I want Pizza, I have to make the dough myself. If I want bread or pancakes, gotta make that all from scratch. I'm trying to focus on making better choices so I don't bother to make those items unless I really, really want it.

The exercise access I have in the house are 2 flights of stairs to walk up and down on, and a space for exercise if needed.

Where do I start to get real results from here?

TL;DR: I'm a 5'2" 17F who went from 118-144lbs over 3 years. I have access to stairs and a small exercise space, and food choices are limited to what I make myself. What do I do to loose weight?

submitted by /u/navy_null
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2Vzs3dL

I'm done with being this big, but my body and my mind are constantly saying otherwise.

For most of my life, ever since I was 12 years old and we transitioned into a more sedentary lifestyle, I've always been, well, a lot bigger than i should. For the last few years I've been staying in between 275 and 315 and it's constantly fluctuated up and down depending on where I've worked and how intense it's been. But as of this morning, I checked my weight, and the scale has shown me at a staggering 328 pounds, and I'm so honestly ashamed of myself I just want to curl up in a ball. I have never been this big in the 27 years I've been alive, and this is honestly the most frustrating thing I've ever experienced. I think about weight loss all the time, and I research everything I can about it, but I constantly find myself snacking on everything in my apartment, ordering DoorDash and just reaching for everything that I can all the time. I have no self control and I hate myself constantly for that. I am completely aware of the destructive nature of these choices and yet I can't seem to stop at all. I don't know what to do, and I'm reaching out to someone out there, anyone, who can possibly help me out. I want to change myself, but I'm so engrossed in my own habits and self satiation, I feel like a junkie, and I feel like this is the lowest I've been in a very, very long time.

submitted by /u/GreezyBoBreezy
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2zqdZdP

I'm not giving up!

Alright, I'm ready for an update.

My last post was really messed up, I was feeling very low mentally. But I decided that I can't give up on weight loss because I don't want to give up on myself. I want to share some things, which helped me getting back on track, maybe they can help somebody else.

1) acceptance. Yes, I made a mistake and lost my progress and willpower, but it is not the end of the world. The best I can do now is understand why it happened, how it happened and learn this lesson.

2) weight loss is not a temporary thing! This is new lifestyle. You can't lose weight and act like you did before. It seems obvious and I knew this during my last weight loss attempt and felt like I understand it, but I really didn't. I feel like I subconsciously waited until I lose weight and then I will live happily ever after in my new body surrounded by chocolate and candles. Nope. I will not. I mean, of course I can eat it, but in accordance with my maintenance caloric intake. You need to find new balance with your body, food and daily activities.

3) start over. set a new goal. Last time I posted I was feeling like I screwed up and I will never get back. But, what I really did was achieving my goal and that's all. I wanted to lose weight, come home and surprise everyone with my magical transformation. And I did it. But I never thought about my life after that moment. So I can't blame myself for screwing up because I didn't. I achieved what I wanted, but I had no idea what was going to happen next.

4) understand what is going on in my head. My BED came back to me after almost a year remission. It was scary and also contributed to my desperation. I've started reading "Never Binge Again" by Glenn Livingston, but it didn't work for me. However "Brain Over Binge" by Kathryn Hansen was just what I needed. Right now I feel more comfortable with my urges, I know that I have power to finish this once and for all.

Those are the main steps that helped me with my mental state. So, what I'm going to do now:

1) 1200 kcal per day, trying to achieve my macros as much as I can, but caloric deficit is the priority.

2) 1 hour on elliptical every day to achieve my daily activity goal without leaving my house.

3) work on my relations with food and exercise to make them permanent.

4) concentrate on my master thesis, I will have to submit and defence it eventually 😅 I feel like this will be the hardest part (:

And for all of you who are on the journey right now: we CAN do that! I know that. We just need time, support and determination.

Time - you have all your lifetime ahead of you.

Support - this subreddit is a good place to be during bad times.

Determination - this is your part. Ask yourself why do you want to lose weight and stick to it. And always remember, no-one can do this for you. This is only your decision, and once you've made it, you can do it!

submitted by /u/Strange-Marzipan
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3eMKGSR