Anything you greatly underestimated would make a major impact on your journey?

There are two major things I underestimated. All came to these realizations through some hard lessons and extremely rude awakenings. I didn’t have the resources to know any better, so unfortunately it took a while to understand my body.

I’m sure you’ve heard the quote, “Weight loss is 80 percent diet, 20 percent exercise.” Personally, I’ve found this to be true. FOR THE MOST PART.

Over the past few years, I’ve had 2 physically demanding job. Unbelievably long hours and physical strain on my body. I didn’t mind so much bc I assumed I would lose a significant amount of weight. Additionally, due to the demands of my job, I wasn’t snacking. It was easy to eat 3 meals a day.

To my surprise, I noticed essentially zero difference in the number on the scale. The number was not good. This was extremely frustrating as I was getting THE most exercise of my life. Outside of work I was ALSO working really hard in the gym. Wtf?

A few years later I started going to a dietician bc I finally reached the conclusion I have no idea how to nourish my body despite thinking otherwise. I’m obviously missing something. I simply learned about portion control and how misinformed I was. Paradoxically, I learned I had to eat more to weigh less (more of the right things obv). I lost a significant amount of weight just by changing my diet. This was shocking bc at the time I had a desk job and wasn’t going to the gym.

Despite learning my lesson, I had another rude awakening. Towards the end of last year I was working a lot. Extremely long hours and did not have the time to walk; which was my main form of exercise. I got on the scale and whoa, worse things have ever been. Another wtf moment ensued as my diet hadn’t changed drastically.

Since quarantine and being laid off indefinitely, I’ve finally had time to get active again. Again, another shock: I’ve lost all the weight I gained. It really made me realize I HAVE to walk at least 40 minutes a day to maintain a healthy weight, otherwise I will blow up. I can’t rely on diet alone.

I keep learning I don’t have to work THAT hard to be in a healthy place, but there are “minor” things I must do or I will blow up like a balloon.

Can you anyone else relate?

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CHOOSE CARBOHYDRATES FOR HEALTH AND WEIGHT LOSS

A low carb diet can prove very beneficial for those who want to lose weight. But whether you’re watching what you eat just to lose a few pounds, maintain health or follow a diabetic diet, a balance of what the body really needs should be kept in mind.

Carbohydrates in and of themselves are not always bad. Despite some negative opinions about them, carbs are considered by many health professionals as necessary for the body. In fact, it is still recommended that adults get about six servings of carbs a day to maintain health. This, of course, goes along with other necessary foods such as dairy products, proteins, fruits and vegetables and more.

The key to eating carbs and doing it right is to go for healthy carbs and not going for them in abundance. It’s when they’re eaten in excess that carbs cause problems. Since carbs are famous for their propensity to turn to sugar and eventually fat in the body, too much is not a good thing. Keep in mind though that too much of anything is never good.

Carbs are considered to come in two forms: simple or complex. The simple carbs are processed – white breads, cakes, cookies and so on. These turn quickly to sugar and are either used up fast or transform into fat. Complex carbs take longer to break down and generally offer more sound nutrition. Complex carbs are needed by the body to feed the brain and other vital organs.

Cutting carbs out of a diet is a fast way to lose weight, but it jeopardizes the body’s nutritional balance. Going entirely without is almost never recommended, but that doesn’t mean eating an entire loaf of bread is in order either. Remember that even diabetics are allowed and even encouraged to get a few servings of carbs a day and it becomes clear they aren’t totally horrible.

Going the low carb route, however, can really do a body good. Not every sandwich needs two pieces of bread, or any bread for that matter. Healthier choices do exist and they taste good, too. Instead of two slices, try an open faced sandwich or even pita bread instead. In general, complex carbohydrates are good choices for inclusion in a healthy diet that when combined with exercise can result in weight loss, maintenance or even compliance with a medically set diet.

Here are some ideas of more healthful carb choices for those who want to go low carb, not no carb:

* Go with whole grains instead of processed. Whole wheat is always a better choice than processed flours. Wheat breads, oatmeal and others such grains still offer carb options, but the unprocessed flours take longer for the body to break down, which means they also take longer to turn to sugar in the body.

* Whole grain rice. White rice is fine once in a while, but go with long grain or wild most of the time. These are once again harder to break down and generally offer more nutrients than processed rice.

* Sweet potatoes.

* Pasta.

* High fiber cereals.

* Corn.

* Beans and lentils.

Complex carbohydrates are not the enemy. In fact, carbs are part of a balanced diet. The trick is to eat healthier carbs and follow basic nutritional guidelines. A low carb diet can be healthy, but a total exclusion of them is not.

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Body type workout success stories?

I recently learned about the 3 body types that supposedly influence how you lose weight and process food/exercise - ectomorph, endomorph and mesomorph. That guy on YouTube who should wear shirts more often is always talking about it in advertisements so I decided to google it and it seems to be true.

Has anyone catered their workouts to their supposed body type and seen results? I used to weigh 265 and got down to 200 after stomach issues and a diet change and some moderate exercise. I feel like my weight loss was almost for free despite brutal stomach pain for about 2-3 years. Now I’m coming back to 220 and and not thrilled about it.

I want to exercise more but am in a lot of pain from bad flat feet when I do and want to find the most effective path. I’m ready for change but get extremely discouraged easily. Have any of you had a noticeable change in success after following a body specific work out?

TL;DR: has anyone got noticeable improvement after following a body specific workout plan?

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5 Myths About Washing Your Produce

Fruits and vegetables are the VIPs of your healthy diet. They’re loaded with immune-boosting vitamins, minerals and antioxidants while also being low in calories. But in the midst of this Coronavirus (COVID-19) pandemic, you worry: is that apple or pear contaminated? Will I become infected if someone with the disease touched my greens? Should I be washing my produce?

Right now, there’s no evidence of food being associated with the transmission of COVID-19, according to the Centers for Disease Control and Prevention (CDC). “It may be possible that a person can get COVID-19 by touching a surface or object that has the virus on it and then touching their own mouth, nose, or possibly their eyes, but this is not thought to be the main way the virus spreads,” says the U.S. Food and Drug Administration (FDA).

Taking precautions when you prep your produce is important to keeping your family safe and healthy. However, there are many myths circulating about the best ways to wash them.

5 Tips to Stay Healthy Straight From a Doctor

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We’re setting the record straight on five common myths about washing produce:

Myth #1: Use soap or produce sprays to wash fruits and veggies.

Truth: Water alone does the job. According to the CDC, FDA and FoodSafety.gov, simply rinsing or rubbing your produce under plain running water gets them clean. Soap is not recommended; neither are those pricey produce sprays. Scientists at the University of Maine conducted a study on three commercial produce washes. They found that water was equally if not more effective in removing microbes. You do need to use soap, however, to wash your hands for a full 20 seconds before and after prepping your fruits and vegetables, says the Center for Food Safety.

Myth #2: Organic produce is clean—no need to wash.

Truth: Germs don’t discriminate. Organic produce might contain less pesticides or other chemical residues. However, according to the Washington State Department of Health, organic and locally grown fruits and veggies can be contaminated by dangerous bacteria during the growing, harvesting and distribution process. “Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market,” says the FDA.

Myth #3: Re-wash those “pre-washed” bags of lettuce and spinach.

Truth: According to the FDA, you can enjoy them as is. Packaged containers of greens labeled “pre-washed,” “triple-washed” and “ready-to-eat” really are, well, ready to eat. That’s because they were properly cleaned immediately before going into the bag, explains Washington State Department of Health. “If you choose to wash produce marked as “pre-washed” or “ready-to-eat,” be sure that it does not come in contact with unclean surfaces or utensils. This will help to avoid cross contamination,” says the FDA.

10 Easy Meal Prep Tips for a Quarantine

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Myth #4: Skip washing if you’re peeling.

Truth: Nope, you still have to clean the skins before removing them. Bacteria and dirt can transfer from your knife to the part you plan to eat while you’re peeling or cutting, says the FDA. On a similar note, always begin with washing fruits and veggies before cutting or slicing.

Myth #5: Diluted bleach is the best way to kill all germs on produce.

Truth: Save it for your sink and countertop. Diluted bleach solutions can be used to clean and disinfect the appropriate surfaces, says the CDC. However, you should keep it away from your food because it can be absorbed by the produce, according to the University of Minnesota extension.

Looking for a healthy meal delivery service? We’re here for you! Learn more about Nutrisystem meal plans >

5 Reasons This Is the Best Time to Start Nutrisystem

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7 Simple Stir-Fry Recipes That Are Anything but Boring

Stir frying, which is a Chinese cooking technique that involves cooking food in hot oil—traditionally in a wok—has become very popular in American culture. After all, it’s an easy way to prepare home-made meals that the whole family will enjoy. Of course, as with any dish or cooking style, the ingredients that you choose make all the difference in the health factor of your meal. While you may think that healthy stir-fry recipes might be lacking in flavor and creativity, we have created some that are anything but boring!

Here are seven stir-fry recipes that you have to try:

 1. Chicken and Broccoli Stir-Fry >

One of our favorite stir-fry recipes, Chicken and Broccoli is always going to be a classic. And our version is simple to make and will easily become a go-to recipe in your family. With a simple Asian-style sauce, juicy, bite-sized pieces of chicken and a nutritious blend of broccoli, bell peppers and onions, this is a complete meal that everyone will gobble up. Served with fiber-rich brown rice, it’ll also keep you feeling full and satisfied.

Easy One Pan Recipes for Busy Weeknights

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2. Steak Stir-Fry with Grilled Peppers and Onions >

Trimmed flank steak marinated in a delicious sauce combined with crisp peppers and onions makes this a yummy stir-fry that will be sure to please. Plus, it has a lot of great nutrition. Bell peppers are loaded with vitamins, including vitamins A and C, as well as potassium and folic acid. Meanwhile, onions are a good source of vitamins C and B6 as well as iron and folate. Together, these veggies help make this meal a nutritional powerhouse—all served atop fiber-filled brown rice!

3. Tofu Stir-Fry with Savory Tahini Soy Sauce >

Your meatless stir-fry will be anything but boring when you use a flavor-filled sauce like our savory tahini soy sauce to spice it up. Tofu is the perfect lean protein for this delicious dish as it soaks up all the yummy flavors of our tasty sauce which is made from a blend of soy sauce, corn starch, garlic, ginger and—of course—tahini. In addition to being flavorful, tahini, which is made from ground sesame seeds, has many health benefits, including the fact that it is high in healthy fats and amino acids, and that it packs in magnesium, copper, iron and zinc, among other essential vitamins and minerals.

4. Shrimp Scampi with Zucchini Pasta >

Often a restaurant favorite, Shrimp Scampi sounds like a lot of work to make at home. Well, that’s not the case at all with this simple one-pan meal we’ve put together. And since our version uses zucchini noodles instead of traditional pasta, it’s a lot healthier for you, too. After all, zucchini is incredibly low in calories, while also being rich in filling fiber. And, you may be surprised to learn that zucchini actually has more potassium than a banana. This is a recipe that you can only whip up in a pinch and can feel good about eating.

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5. Cauliflower Fried Rice with Shrimp >

If you love fried rice but don’t want to load up on calories, then we’ve got the perfect substitution for you—Cauliflower Fried Rice with Shrimp. You may be skeptical, but trust us, it has all the flavor of delicious fried rice but is a whole lot better for you. Combined with mixed veggies, egg and shrimp, there is so much flavor in this meal that you’ll hardly realize you swapped out the rice for vitamin-rich cauliflower.

6. Asian Salmon Bowl with Cauliflower Rice >

This Asian-style dish combines heart-healthy salmon with delicious veggies like cucumber, green onion and carrots. Plus, it’s all served over a bed of healthy cauliflower rice as opposed to the starchy white rice traditionally used in Asian meals. It’s a great choice if you’re craving take-out but don’t want to get bogged down by all the fat and calories that come with it. Plus, you’ll feel good about whipping up this home-made dish on your own.

7. Sesame Garlic Shrimp Stir-Fry >

If you like shrimp, this might be your favorite of our stir-fry recipes, as it combines the succulent seafood with the rich flavors of garlic, sesame seeds, soy sauce and ginger. It’s easy to make and sure to become a family favorite in your household. And, when prepared in a healthy way, as this recipe is, shrimp can actually be quite good for you. This lean protein contains a variety of nutrients that people tend to lack including selenium, copper and niacin. It’s low in calories and tasty, too

The post 7 Simple Stir-Fry Recipes That Are Anything but Boring   appeared first on The Leaf.

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Only losing weight at 800 kcal/day. Am I doing this right? Am I too sedentary? Advice needed.

Info: 5’3 (1.6m) female current weight: 189lbs (85.73kg, 13.5st)

Hovering around 200lbs (90kg) for the past 6 years. Used to be mega athlete then found a desk job and life sucks.

Hi all, I have been tracking calories mostly by weighing items using a digital scale and MyFitnessPal. I’m a scientist/analyst so I’ve been taking an experimental approach to this and trying to track my data. This is what I’ve found so far:

At first I was trying 1400 kcal a day and found I wasn’t losing weight for a month. Then I went down to 1200 kcal for a month and so on and so forth. Until here I land at 800 kcal a day where I am finally losing weight at around 2.5-5lb (1.1- 2.3kg) weekly. But I’m hungry ALL THE TIME.

My exercise is as follows. All are done daily with one rest day a week: 30 mins midday cardio (mid to high intensity) 30 mins afternoon cardio (mid to high intensity) 30 mins bodyweight strength routine evening 30-45 mins stretching routine daily, evening

I feel like either I am tracking calories wrong or I’m not doing something right. Do I need a more accurate scale? Im literally measuring EVERYTHING.

Am I too sedentary? I don’t do cheat days. What gives?! Any constructive advice welcome.

All of my bloodwork is either borderline or normal (thyroid, sugar, etc.) minus my B2 vitamin which I take a supplement for. I can post bloodwork stats if asked.

I am currently in a medical weight loss group supervised by a doctor and a Registered Dietician; however, due to the pandemic the program has been suspended temporarily as the doctors abilities are needed elsewhere. Which is why I’m turning to this group for advice

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Running & Strength Workout Calendar – May 2020

Running and strength workout calendar for May 2020 – free printable. This workout schedule is great for runners who want to incorporate strength training into their routine, new runners who want a schedule of how often to run or experienced runners who need some structure and accountability. Get the free printable calendar and meal planner ... Read More about Running & Strength Workout Calendar – May 2020

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