Something that helped me.

Long post. Sorry In advance. I hope this helps you.

So, I’m a regular guy. 42, straight, married with 3 kids. I’ve always had a really poor body image. I’m 5’ 8” and at my heaviest I was 220 pounds. I know about nutrition, but I love beef & beer. I’ve tried to lose weight my entire life. I was bullied about it in school, and I guess it still hurts a bit.

For the last few years, stress from job and family had me coping with increasing amounts of alcohol. I knew it wasn’t right, but was too lazy to fix it.

6 months ago.

One drunk night, my wife called me out on my actions. Right then and in the days after, I thought maybe I was depressed. I also felt like shit and I wasn’t sleeping well.

I was finally honest on the mental health questionnaire for a general physical happening the same week. Dr. said I had pre-diabetes and needed to exercise more and eat less. 🙄 This is shit I’d been hearing my entire life. He also offered me a sample of an anti-depressant because of my answers.

I’m “kind of” anti-medicine because my mom takes way too many (see family stress), so I declined. I decided to see a councilor before I accepted the prescription. My employers Employee Assistance Program (EAP) pays for a few sessions, so this cost me nothing.

I had several great sessions. I learned about stress, cortisol, and what it does to the body. I learned about the effects alcohol has on the brain, and about the mood boosting effects of exercise. I also learned about the power of gratitude. So... I mostly quit drinking and started a half-hearted walking routine and a gratitude journal.

Then my car broke. 2 weeks waiting list to get it in the shop. I live 1.4 miles from my work. I had never driven because I work well before dawn & and I pick my kids off the school bus. I HAD to walk now, and still HAD to make my deadline for the school bus. I walked faster than I’d ever walked before because the bus will kick my kids off into public even if I’m not there.

During this time, I noticed something. I was so chilled out after I turbo-walked home, it was amazing. I had 2 weeks of good shifts and great evenings. Half-hearted effort yielded half hearted results, I guess.

Then my wife’s car broke. It was older, and we decided to replace it. In an instant, I lent her my car and we agreed to take our sweet time replacing it. That was another 2 weeks of walking.

Then I started to I walk a lot. Not for weight loss, but for my mood boost.

2 months ago?

This shit feels like a lifetime. The virus hit. That was/is stressful. I noticed my walking wasn’t boosting my mood like I’m used to. One of my regular walking routes took me by a public school track, and I found myself wondering if I could run a mile without stopping.

I did. It almost killed me, and it took about 12 minutes. My brain felt great though, and I’ve been improving my running ever since. When the school closed the track because of the virus, I went to an abandoned broken road next to railroad tracks near my work. It’s about .5 mile stretch of road. I laid some big branches down for exact measurements.

I no longer time myself on my runs. If I need to walk, I walk. I do however, go every day after work. You see, I’m an essential employee who has to work with the public. I wear a mask to work, and it still stresses me out. These days, I turn work-day frustrations directly into post-run zen. Running also helps me regulate my appetite. It seems to boost my metabolism & by now I know that mashed potatoes don’t sit right during my stress management runs so I avoid them. I also avoid overeating for the same reason.

A few days ago I ran 2 miles, flat out, medium effort. I wasn’t keeping track, but the time would have been great. Sometime in the fall, I’m going to run a 5K. These days I usually sleep better, I don’t have to watch what I eat as close, and I’m a better parent & husband. I don’t keep exact track, but less stressed me and the wife are making a bit more love these last few months.

This post is about weight loss, I know. I weighed in this morning at 204.4 I haven’t weighed this little for decades. I’m not even concerned about that number anymore. I love my new groove, I’m thankful for my councilor & the EAP program. I’m better in my mind, body, & soul. Weight loss was a really nice side effect when I started looking at my wellness as a multidimensional issue versus a number on a scale.

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Ab Workout for Runners

Quick Ab Workout for Runners. Follow along with the Running and Strength Training workout calendar for May 2020. Get the free printable calendar to stay accountable and get stronger this month here: May 2020 Running and Strength Training Workout Calendar Quick Ab Workout for Runners   Check in everyday on Instagram @RunEatRepeat  Stay Accountable. Show ... Read More about Ab Workout for Runners

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[210lbs-147lbs] Support through the -may-hem: 60lbs+ lost and a whole entire reddit community gained

June 13th 2018 was the day I decided to change my life. I was having health issues and showed signs of developing diabetes, all while just being 18 years old and graduating high school. You would think I'd realize how bad things were when I struggled to walk half a mile, or when pushing a grocery cart around the store was hard. But no. I continued to shove it away and let myself fall headfirst into a binge eating disorder.

Until June 13th 2018. On that day, I mustered up all the strength to make the decision. The decision to start. Bringing my legs to the scale, I stepped on. I weighed in at 210+ pounds (F/5"7' tall), and then I began the journey that led me to where I am now. Fast forward 1 year and 11 months, and I weigh 147lbs, the lowest I've ever weighed in my adult life.

Today is May 1st 2020, and I can be the first to say... that losing weight is HARD!

My regimen: It's shifted over the years, from OMAD to 20:4, and now I am doing 2MAD between 12PM to 5PM. Before COVID I would focus mainly on HIIT training and interval running/walking on the treadmill. Now my method of exercise will focus mainly on walking.

For this monthly update, I want to share one piece of advice on how to grapple with the difficult process of losing weight, and the ways it helped me:

My advice is to understand that there is support through the Mayhem.

This is something that I personally struggled with and still have a hard time accepting. I have always done things by myself. But with weight loss, having a community there for you is powerful. Not just because it's nice to feel like you're normal and not the only person pushing through this journey, but because you have the ability to learn SO MUCH!

r/loseit and reddit itself has been an invaluable tool for me in losing weight for this very reason. When you are on your own, you can get yourself into toxic mentalities or dangerous plans because of the misinformation that so many people have about losing weight. I learned that the hard way. But once I opened myself up to reddit and took in the personal experiences from you all, when I studied your journeys, I became prepared to embark on my own.

This is why I urge you all to remember that support IS here.

There IS support through the mayhem. There IS strength in asking for it.

And I, for one, am thankful for receiving it <3

​

https://ibb.co/RCBWRKM

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A new reward system

Hi guys! Just started my weight loss journey almost two weeks ago at 230 pounds. I'm 23F and I'm 5'8", so obviously that's not a healthy number. I'm not sure what I currently weigh (hopefully a pound or two less) but I just bought a decent scale so I'll find out tomorrow. I just bought 6 new trollbeads (similar to Pandora) and I'm going to add a new one to my bracelet every 10 pounds I lose. (I bought them all at once because shipping is $7 on all orders where I buy them online, but I'm going to entrust them to my boyfriend lol) Figured I need to lose 70 but I've been wanting a new tattoo and that can be the "grand prize" at the end. So excited to start this journey with a new, non-food motivational system! What to you all do to celebrate your weight loss?

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8 Foods to Support Your Immune System All Year Round

The stronger your immune system, the more fun you can have all year. You can weather the storm of a winter stomach bug, beat back an autumn chill or fend off those inconvenient summer sniffles to maximize your sunshine fun. Washing your hands and avoiding coworkers who are sick can reduce your risk of catching all these nasties. However, there are still germs all around us. That’s where your immune system comes in. You can keep your immune system in top shape with many of the behaviors that support general health.

Getting seven to eight hours of quality sleep each night, staying hydrated and exercising all promote your sickness-stopping powers. A healthy diet filled with nutritious foods can also provide major immune support. Stay healthy and ward off sickness with these science-backed, Nutrisystem-approved foods proven to boost immunity.

10 Tips to Boost Your Immune System

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Here are eight healthy foods to support your immune system all year round:

1. Organic Fruits and Veggies of All Kinds

Are organic foods worth the extra price? When it comes to immunity, the answer may be yes. According to a review of 343 different studies, published in the British Journal of Nutrition, scientists found that organic foods had antioxidant content that was 19 to 69 percent higher than non-organic crops. Antioxidants ward off cancer and other diseases. They also reduce inflammation which may support the immune system.

How to eat them: If you’re worried about the price of organics, focus on the foods known as “The Dirty Dozen.” These fruits and veggies are the most susceptible to pesticide residue, so buying them organic will give you the most health bang for your buck. Click here for the dirt on The Dirty Dozen! >

2. Fatty Fish

You’ve probably heard that eating fatty fishes like salmon provides Omega-3 fatty acids that can protect against heart disease, according to Medical News Today. However, these water-borne superfoods are also one of the most potent food sources of vitamin D, says the National Institutes of Health Office of Dietary Supplements. Vitamin D not only activates calcium for stronger bones but also helps to support immune function. In fact, when you don’t get enough vitamin D—like an estimated 42 percent of Americans—you’re at a higher risk of getting the cold or flu, says The Harvard Gazette.

How to eat it: Try this easy-to-prepare salmon burger with herb cream sauce or one of these eight other simple salmon recipes from The Leaf! >

3. Goji Berries

These little red jewels are one of the most nutrient-dense fruits in the world. They’ve got more than double the immunity-boosting antioxidants of blueberries. They can even help protect your eyes from age-related decline. According to a study, published in Optometry and Vision Science, participants who ate goji berries for 90 days increased levels of plasma zeaxanthin, an antioxidant that supports vision. They’ll also help you feel full: Gojis have four grams of protein, over three grams of fiber and 98-calories in a five-tablespoon serving, says NutritionValue.org.

How to eat it: You can just munch ‘em! They are also great sprinkled on smoothie bowels, oatmeal and yogurt. If you’re looking for a little more variety in your trail mix, try adding gojis instead of raisins with unsalted nuts or seeds.

The Benefits of Berries

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4. Yogurt

It’s alive! And that could keep you healthy: The active cultures or living bacteria in yogurt can help keep your intestinal tract clear of germs that cause disease. In a study, published in Annals of Nutrition and Metabolism, women who ate seven ounces of yogurt per day for two weeks boosted their immune functions and increased their white blood cell counts. And it didn’t have to be fancy yogurt with “probiotic” on the packaging: That kind had similar effects to regular yogurt.

How to eat it: Not just for breakfast! The Leaf’s yogurt parfaits, like this chocolate-and-banana Chunky Monkey or this delicious Berry Delight are a great way to treat yourself and your immune system!

5. Garlic

Your breath might stink but you won’t be sick! When scientists gave people either a placebo or garlic extract containing allicin (a chemical found in raw garlic), the garlic group had fewer colds over 12 weeks than the placebo group, says the Avicenna Journal of Phytomedicine. It may also help in the long term: According to ScienceDaily, garlic may reduce the amount of plaque that builds up in the arteries.

How to eat it: To get the cold-fighting properties, you’ll need to have the garlic raw—allicin dissipates when garlic is cooked, says Anti-Cancer Agents in Medicinal Chemistry. Try it as a pizza topper, or in this flavor-packed Mexican Street Corn Dip! >

6. Sauerkraut

Like yogurt, sauerkraut and other fermented foods contain probiotics or “good bacteria” that can keep your digestive system balanced. However, according to Current Opinion in Gastroenterology, studies have found that they could also help with diseases related to the immune system, like eczema, as well as reduce the severity of allergies. So, pile it on!

How to eat it: Top your burgers with kimchi, sauerkraut or other fermented options for a low-calorie, immunity-boosting crunch. Learn more about fermented vegetables! >

Probiotics vs. Prebiotics: What’s the Difference?

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7. Bell Peppers

It’s not just an old wives’ tale: vitamin C really does help keep upper respiratory infections, like colds, at bay. A 2017 research review, published in Nutrients, found that vitamin C can decrease the risk of respiratory and systemic infections. Tou can get vitamin C from more than just orange juice. One cup of bell pepper slices has 100 percent of the recommended daily vitamin C for an adult woman, says the United States Department of Agriculture (USDA).

How to eat it: While watching TV, reading the news, or on the side of your sandwich at lunch. Crunchy, sweet bell peppers are an easy way to get towards your four daily servings of non-starchy vegetables for maximum weight loss success.

8. Lean Beef

Wait, wait, wait: Isn’t red meat supposed to be bad for you? Eating too much of it has been associated with increased risks of heart disease and cancer. However, beef is also one of the most potent providers of zinc in our diets. Zinc functions as an “intracellular signal molecule” for immune cells—that is, it tells them to get to work, helping to fend off colds, lower respiratory infections and other diseases, says Current Opinion in Clinical Nutrition and Metabolic Care.

How to eat it: You know the saying: It’s what’s for dinner. Try it in this easy, healthy slow cooker Beef Stroganoff >

10 Delicious Meatball Recipes for Meat Lovers

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The post 8 Foods to Support Your Immune System All Year Round appeared first on The Leaf.

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Finally started my weight loss journey!! Looking to lose 30-40lbs. I'm 28M, 5'9", 193lbs

I'm so excited!! I'm a sharer, so I wanted to celebrate the start of my journey with other wonderful people that know what I'm going through! So, I changed two things last week:

1) Starting counting macros. Realized I never ate rice, and just...never had carbs. My Fitness Pal said I should be at 305g carbs a day, and I was never over 100g. I'm sure I was less than 50g 6 if not 7 days a week. So, I joined My Fitness Pal and have been following their guide! It's been exciting.

2) Started HIIT 3x a week, 20mins each. Hadn't worked out for two years, until a few months ago, starting going to the gym and I didn't do enough and it was a waste of time. HIIT has been wonderful, I feel more in tune with my body, I feel stronger, I'm sweating a lot during the workouts. It's great.

Thanks for reading! I feel really motivated and encouraged. I bought a scale and will measure myself every week, MFP said you should be losing a pound a week, so if I don't, I will figure out what I need to adjust (which I would just add some more exercise if need be).

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Down 132lbs in almost 11 months! Only 8lb more to go!

It's been 11 months since I joined your ranks, and as of this morning, I am down 132lbs from 340lb to 208lb.

Originally, my goal was to hit that magic number of 200lb, but I'm not sure if I will stop there. I spend a good amount of time looking around at bulking/cutting cycle timelines, and I see a lot of people saying "Cut to 10%, bulk to 15%".

But in June of 2019, I decided that enough was enough. My body hurt all the time. I had issues breathing, sleeping, moving around, and almost worst of all... I had issues making love to my wife.

She would never admit it, but I can't imagine it was pleasurable. To have that much weight crushing down on you must have been miserable, and I'm sorry for the years of sub-par sex I've given her.

BUT

Things are looking better. We are much more physically active. She notices how much better I am feeling, and overall my life is just happier. I can play with my son on the ground without getting winded, and it's been amazing to actually be able to sleep, breath, and move without pain.

I've been following just CICO for the last 11 months. Starting at 340lb in June, I was doing 1,700kcal/day. In Oct, I kept the same intake, but started lifting. I keep this same regiment until about a month ago, when I dropped to 1,600kcal, as my BMR is dropping considerably, as I lose weight.

My current weight loss is 132lbs from June 15th of 2019 at 340lbs to today at 208lb.

I haven't worked out, as we just bought our first home, and all my weights are still in the garage. But I have been working on digging holes for a fence and overall, doing lots of projects that keep me moving.

I plan on doing a 5k in July, so I gotta start practicing running. So, that's the next dealie.

Thank you all so much for your support, and I cannot wait to see more updates from all of you. You've been a HUGE motivation for me, and I cannot thank you enough for the love you've shown me!

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