If you're currently losing weight in part because of logging your calories, I urge you to continue logging once you hit your goal weight.

I have been maintaining for about 16 months and logging my calories every single day since July 23, 2018. I made the decision to keep logging after hitting my goal weight for several reasons but primarily because I was already comfortable with the process and needed the structure of logging to keep me accountable. It only takes a few minutes each day and I strongly believe it has been the biggest factor in my ability to maintain for this long.

So, if you're logging now please consider continuing after you meet your goal! I used to think that when I hit my goal weight I could finally be free of all the hardships and inconveniences associated with weight loss but I found that not to be the case. It's a lifelong journey that requires just as much commitment and discipline in maintenance, especially if you want to make a permanent change.

Good luck on your journeys everyone. I hope you all are doing well in these turbulent times.

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I know weight loss is always a challenge but I have found it especially hard to lose when already at a healthy BMI. I'm always hungry!

Stats.
5'11 Female SW 161 CW 155 GW 135

I'm 24 years old and have been actively tracking calories for 6 weeks now. And progress seem SLOW and HARD. I'm at a healthy BMI now so in order to lose weight I have to eat less even though my maintenance calories are appropriate for my original starting weight.

I have been this height and weight since 8th grade. Even my measurements have been exactly the same (bra size, pant size, waist). I have never struggled with my weight. I never gained or lost it and have always been naturally a healthy eater.

I have always felt bigger due to my height. Even though I started at a healthy weight I really want to feel more feminine.

But darn. Eating 1200 calories a day as a tall person is hard. Especially because when I wasn't tracking I was eating a healthy amount and never gained weight. My maintenance calories is about 2000 so the 1200 has been really challenging. I have had a few days where I just broke and ate around 1500 because I was so hungry. I never eat unhealthy food really. I'm almost exclusively plant based. But still. Some days I just couldn't do the hunger anymore.

I keep telling myself it isn't forever and that once I'm down to 135 I can eat more at maintenance but gosh its hard.

Maybe this was just a vent post. But I am really proud of even losing 6 pounds because I have seriously felt like I'm starving especially at night when I try to sleep. I'm hoping to end 2020 at my goal weight. But being hungry for that long will definitely be a challenge.

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Happy National Nurses Day! 5 Reasons Why We Love Nurses

Nurses are superheroes. Whether you have a friend or family member who is a nurse or have experienced a nurse’s care and compassion first-hand during a hospital visit or stay, you know that nurses are amazing people. They deserve all the credit for how hard they work. Of course, now more than ever, the Coronavirus (COVID-19) pandemic is testing nurses’ strength and willpower—often working them to the max. However, they continue to show tremendous resolve and deliver amazing care. Nutrisystem wants to show all nurses some love by celebrating their heroic work on National Nurses Day.

5 Tips to Stay Healthy Straight From a Doctor

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In honor of National Nurses Day, we are sharing five of the many reasons why we love nurses:

1. Nurses Care—They Really Care

There are a lot of caring people in the world. However, there’s something special about people who go into “helping professions,” like nursing. These are people who are so passionate about helping others that they want to make an entire career out of it—and that’s noble. We think they rock for how much love they show their patients. Of course, nurses are there to not only provide their patients with comfort and help them through a range of emotions, but to also be there for patients’ families, too. If you’ve ever had a loved one in the hospital, then you know just how much you’ve relied on nurses for everything from translating what the doctor says to becoming your loved one’s support system when you’re not there.

2. They Keep Showing Up

Even when times are at their toughest, nurses keep showing up. They put a smile on their face for their patients, though they may go home and cry when their shift is over. Showing up again and again, even after a tough shift, has always been commendable. But in the face of COVID-19 it is downright heroic. They come to work every day to take their place on the frontlines and literally put their own lives at risk in the process. They spend their days in uncomfortable N95 masks and face shields and other protective gear they can’t touch or remove. They suffer through that discomfort so that they can keep showing up, no matter how difficult it gets. Nurses are a constant in a sea of changing times. They deserve recognition not only today but every day for these efforts.

3. Nurses Bring Calm to Stressful Times

Do you ever notice how nurses are cool as a cucumber, even when everything seems to be falling apart? Even at the most stressful times, they remain calm, cool and collected. They’re a group that has “seen it all” and they are able to bring calmness to stressful situations as a result. This is really important in times of crisis. Nurses’ ability to stay calm and rational is so important to patients and their families who might be in one of the most stressful situations of their life. They hold it together when their patients cannot.

8 Foods to Support Your Immune System All Year Round

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4. They are Amazing Problem Solvers

Another one of the great attributes of nurses is the fact that they are fantastic problem solvers. They understand that no two patients are the same and that there is no one-size-fits-all approach to nursing. They can adapt their skills to unforeseen circumstances and come up with solutions in the face of problems. Nurses are also quick responders. If something suddenly goes awry with a patient, they spring into action. Their quick-thinking nature and ability to overcome challenges can be the difference between life and death—and we commend them for that, not only today but every day!

5. They Never Give Up on Their Patients

Nurses believe in their patients. Whether battling an illness, coming out of a surgery, delivering a baby or going through another medical situation, it’s often a nurse that patients rely on most. It is a nurse’s comfort and care that gets people through the toughest times. They are there to hold your hand or smile, even if it is only with their eyes because their mouth is covered by a mask. Nurses give us hope, even when all hope seems lost.

For these things and more, we say thank you. Happy National Nurses Day to all of the nurses out there. We love you!

10 Easy Meal Prep Tips for a Quarantine

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The post Happy National Nurses Day! 5 Reasons Why We Love Nurses appeared first on The Leaf.

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I suddenly stopped losing weight after one month, need advice.

Hi all! I hope you're having a great day. I'm struggling with my progression even though I think I'm doing everything right.

I'm 20, male, 88kg, 174cm, and started 32 days ago my weight loss. I lost 5kg during the first weeks, but sudenly it stopped. I'm having 1200/1500 Kcal per day and do yoga everyday. It was all great but 1 week ago I got stuck in 88.0kg, literally, I don't lose or gain weight anymore (I tried to eat more and less, but still there). I think I should be patient, but it worries me that the balance doesn't change even 100 grams if I'm in deficit and doing exercise everyday.

I read a lot and the only thing that comes to my mind is that my metabolism stopped working, but it's supposed to happen after more time, not after one month. What should I do? I'm being impatient and I'll start to lose weight in some time? Or I'm doing something wrong? Thanks for reading!

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Thoughts on maintenance 10+ years later

I recently watched a documentary on weight loss where a specialist said something that really resonated with me. It was in French so I'll do my best to translate:

"The biggest challenge for people who have lost a lot of weight is that from the outside, they look like someone with a normal, stable weight, but fundamentally they are not and never will be. Fear of gaining it all back is a constant presence. In order to maintain their weight loss these individuals need to make a continuous effort to enforce the changes in their way of eating and their relationship with food, whereas the moral support completely disappears once they reach their goal weight.

During the weight loss phase, these individuals get encouragement and support from their entourage, but what happens once they slim down? Well, now they're like everyone else right? ... So why do they need encouragement anymore?

Whereas the reality is that every pound not gained back is a victory that should be lauded just as much as weight loss. Instead what happens is the people in their entourage forget, or even start to get annoyed by their new food restrictions and limitations"

That message really struck me because a lot of times maintenance means being viewed like I'm just this oddball with weird food hangups. This especially happens with people who met me when I was already slim. They say, "oh, but you're obviously one of those naturally skinny people, you don't need to watch what you eat." They really struggle to understand that no, actually, the precise reason I need to watch what I eat is so I can stay this way.

Also, you lose that positive feedback loop of seeing the scale go down. The important thing to remember is every pound not regained is also something to celebrate! I gave myself little milestones over time instead of scale goals: for example I would celebrate one month of maintenance, 3 months, 6 months, etc. As if I were celebrating milestones during the loss phase.

Anyway, sorry for the long post but the documentary really struck a chord and I wanted to share my experience of the rest of the journey 🙂

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Can't believe it was this simple.

Some context: I used to be 26 stone (165kg/363lbs) at 6 foot 1 inches back in 2013. I went down to 14 stone (88kg/194lbs) in 2 years and maintained that for about a year. After a lot of personal issues at the end of 2016 I started to forget my diet, luckily I maintained my habit of never snacking but I creeped back up to 20 stone (127kg/280lbs) by eating bigger meals and drinking more alcohol and have stayed that weight until recently.

That initial weight loss was very difficult for me as I have a bottomless appetite and never ever feel full, I was having to go for walks and take naps just to stop myself from eating. As I can't bring up the willpower I had back then, I've decided to try a new diet, where I eat 2000 calories over 6 meals instead of 3 and I am almost in tears after weighing myself a month later and a stone lighter. I'm now 19 stone and finding it extremely easy to stick to this plan.

​

Here's the plan I'm sticking to during quarantine:

7am -250 cal

9am -250 cal

11am -250 cal

1pm - 250 cal

3pm - 500 cal

5pm - 500 cal

​

It's early on in my journey, but I'll keep you updated and hopefully this may help other people with food addiction in losing weight. Not particularly innovative, but it's working and doesn't feel torturous.

​

TL;DR, kept cravings at bay by increasing frequency of meals with same calorie volume.

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Day 1? Starting your weight loss journey on Wednesday, 06 May 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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