I Can fit in large T-shirts! Progress and a few pictures

I have never really been able to fit in large generally to my build and often being overweight. But now I can, and I can feel confident shirtless in public.

Over 4 years I have lost over 60kg it has been a gradual weight loss. I put on a tonne of weight during my depression and when being on antidepressants. But I lost it all running. I still see myself the person I used to be, but that is probably down to low self-esteem.

Before the lockdown, I joined a gym and started core training to aid in my marathon training. As a result, you can see in the pictures I have started building muscle. I realise that I may be putting on slight amounts of weight, but that is the most likely muscle I am putting on. As for a while, I was determined to be under 90kg at 6ft2. But now I am happier and much more confident in my body as a whole. Still, a long way to go :)

Progress pics: https://imgur.com/a/sme1gXR

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7 Simple Ways to Make a Healthy Sandwich

Did someone say sandwich? It’s the classic, go-to lunch item that checks off all the boxes; filling, delicious and easy to make. From ham and cheese to a BLT, the possibilities for sandwich recipe creations are truly endless. However, with so many options to choose from, you also run the risk of turning this lunchtime novelty into a not-so-healthy meal that can derail your diet plan. To avoid overdoing it, we’ve created a guide of tips and tricks for making a healthy sandwich so you can still enjoy your favorite lunch with zero guilt during your weight loss journey!

Ready to become a sandwich pro? Check out these seven easy tips for making healthy sandwiches:

1. Make it Open Faced

Lessen the calorie and carb load with this simple trick—make the sandwich open-faced. Simply remove the top piece of the bread or bun for a sandwich on the lighter side. You are cutting the calorie count for the bread in half by enjoying your healthy sandwich in this unique way. And what makes this simple trick even better? You can make an even healthier sandwich by piling on the protein and veggies to stack this open-faced sandwich with nutritious add-ons.

2. Pack on the Veggies

This one is a no-brainer. On your Nutrisystem meal plan, we suggest having a minimum of four servings of non-starchy veggies each day. This means you can fill up your sandwich with an array of fiber-packed veggies to pack in the nutrition, crunch, flavor and color! We love adding on sliced bell peppers, leafy greens, mushrooms and a sandwich classic, tomatoes. The options are truly endless, and the veggies will leave you feeling full for longer thanks to the high fiber content. So, pack on the veggies for a hearty, veggie-filled meal! Check out these 10 fresh veggies that can be added onto your sandwich for a unique, healthy and delicious twist!

3. Be Cautious with Condiments

Condiments are tricky—while you often use what you think is a small amount, the calorie content can be higher than expected. Just be sure to stick to your Nutrisystem program portion guidelines when choosing your condiments. Need a refresh on what condiments get the greenlight on your Nutrisystem plan? Click here to check out our grocery guide. >

The Leaf Pro Tip: Be weary of creamy condiments, as these are often high in fat and unnecessary calories. Mayo lover? You can still enjoy this classic condiment on your sandwich—just be sure to stick to a one-teaspoon serving size and count it as an Extra on your meal plan. Mustard, vinegar, salsa and hot sauce are all Free Foods on your meal plan, which makes these mouthwatering picks unlimited and the perfect addition for making a healthier sandwich. For more tips and a quick crash course in healthy diet food condiment selection, check out this Condiment 101 guide from our wellness experts at The Leaf!

4. Watch the Salt

Who doesn’t love a good cold cut on their sammy? We sure do! However, it’s important to pay attention to labels and to be aware of the nutritional value of any of the foods we consume—including those foods we are piling on our healthy sandwich. Our nutrition experts at Nutrisystem recommend sticking to about two ounces of no-salt-added or low-sodium lunchmeat. Learn more from our health and wellness experts at the Leaf and read this ultimate guide to the Deli Counter! >

As you know, most Deli meats can pack in the sodium content. In fact, according to the United States Department of Agriculture (USDA), two slices of ham can have almost 800 milligrams of sodium. Opt for lean proteins to keep it even healthier and be sure to stick to the allotted serving size to optimize weight loss results on your Nutrisystem diet program.

5. Get Creative

The great thing about sandwiches is the fact that we can make them exactly what we want them to be. There are no rules for sandwich making, so get creative! Don’t like cheese? Don’t add it. Sick of boring bread? Switch up the traditional sandwich host with a low carb diet alternative or whole wheat wrap. Sweet potato toast (thinly sliced and toasted sweet potatoes) is a great swap and nutritious alternative. Want to lessen the carb load even more? You can make your sandwich in a lettuce wrap for a nutritious yet delicious take on a classic wrap. Looking for even more healthy diet food ideas? Be sure to check out these 10 creative ways to prepare Nutrisystem foods. >

6. Stick to Heart-Healthy Grains

According to Healthline, incorporating whole grains into your everyday diet can help improve heart health. Whole wheat and rye breads are great sources of fiber and a delicious, hearty way to make a healthier sandwich. Ditch the white bread products and jump on the heart-healthy bandwagon to add some complex, good carbs into your diet—and what better way than a delicious, hearty sandwich?! Learn more about the six super-grains you should be eating. >

7. Make it Breakfast

While sandwiches are seemingly a lunchtime favorite, you can also kick off your day with this classic breakfast idea. Grab a whole wheat English muffin, some turkey bacon and an egg. Eggs are PowerFuels on the Nutrisystem program because they are a source of high-quality protein with only about 80 calories per serving. Pack these onto a breakfast sandwich (or even whip up an egg salad sandwich) for some added protein that will fill you up the healthy way. Start you day with a healthier sandwich that will give you the energy you need to power through your morning.

Hungry yet? Now check out some of our favorite recipes for healthy Nutrisystem-approved sandwiches and wraps:

1. Blackened Fish Sandwich >

Calories: 302

Counts As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable

2. Pancake Breakfast Sandwich >

Calories: 304

Counts As: 1 SmartCarb, 2 PowerFuels and 2 Extras

3. BBQ Jackfruit Sandwich >

Calories: 195

Counts As: 1 SmartCarb, 1 Vegetable and 2 Extras

4. BBQ Chicken Sandwich >

Calories: 417

Counts As: 2 SmartCarbs, 2 PowerFuels, ½ Vegetable and 3 Extras

5. Chicken Sausage and Pepper Sandwich >

Calories: 310

Counts As: 2 PowerFuels, 1 SmartCarb and 1 Vegetable

6. Turkey, Apple & Swiss Waffle Sandwich >

Calories: 358

Counts As: 1 SmartCarb, 2 PowerFuels ½ Vegetable and 3 Extras

7. Artisanal Grilled Cheese >

Calories: 158

Counts As: 1 SmartCarb, 1 PowerFuel and 1 Extra

8. Roasted Red Pepper & Turkey Pinwheel Wraps >

Calories: 294

Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras

9. Chicken Ranch Wrap >

Calories: 267

Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras

10. Skinny Cheese Steak Sandwich >

Calories: 292

Counts As: 2 PowerFuels, 1 SmartCarb and 1 Vegetable

The post 7 Simple Ways to Make a Healthy Sandwich appeared first on The Leaf.

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NSV - my face looks thinner when I catch my reflection in the mirror. I am disabled and in lockdown but it still happened. I haven't done anything above CICO and keep moving.

I have two chonic pain causing conditions, one of which limits my mobility. I over eat because I'm in pain and food is pleasurable. Psychologically I'd probably suit a variation on OMAD, but physiologically I need to eat throughout the day. I started by tracking all my calories, worked out what my TDEE is on sedentary days and more active ones and then worked on a CICO difference that didn't leave me feeling awful but just neutral (at least to start with, now the combo of not laying around and not being stuffed makes me feel better and more energetic).

I wanted to share that even with 'legitimate' reasons to find weight loss hard, it's possible. These two photos are a year apart and it's not a shocking difference so just be prepared to be in it for the long haul - after all, once you've got to your goal weight you need to maintain! So it's about finding a balance you can live with. I've gone from around 93kg to 87kg, which at least takes me out of the obese category. I'm being kind to myself by accepting my limitations, not giving up because one day has been very hard and I've gone over my TDEE. I only weigh myself every 2 months and I avoid my period because I retain water like no one's business, but I'd advise trying different methods to find out what suits you best, because we all have different challenges and different mentalities.

So to everyone out there who suffers with their health and can't do lots of exercise, we can do it. It doesn't matter that our journey might be longer than someone else's, it's our journey not theirs and the destination is still important. This sub is great and I'd like to thank you all for being such a kind and supportive community.

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Adele’s weight loss controversy

Hope it’s okay to post here. I found an article on her recent weight loss. If you check her Instagram she posted an updated birthday photo. It was so sad to see all the comments that she couldn’t have lost that much without surgery etc.

When we all know this way of eating and similar ways of eating really work. I see posts every day in this thread and others of people losing 100+ pounds.

Also so many body positive people seem upset now and that she shouldn’t be “praised for being thin and beautiful” this just hurts to see those kind of comments. Yes beauty comes in all shapes and sizes but dang lose some weight and get healthy and piss everyone off. Let her life and be healthy and have confidence. It’s crazy what getting in shape does to other people’s egos. People were also saying how they’re sad because Adele isn’t “relatable” anymore. 😳

What are your thoughts. Have people said crazy things to you after losing the weight?

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Join Our Virtual Series! Ready, Set, Summer May Challenge

May is upon us, and summer is near. The warm and beloved summer sunshine is often accompanied by an annual scramble to get “summer-ready” when the season has already begun—but this year we are here to help you get a head start on getting healthier through our virtual series, Ready, Set, Summer May Challenge!

While our current situation is likely impacting your typical pre-summer activities, we can still work together to get summer-ready the Nutrisystem way (and what better way to do that than through a virtual series?!”

Our Ready, Set, Summer May Challenge will be hosted by our nutrition experts, LeeAnn and Mandi, every Monday and Thursday at 5:30 pm EST. And what will this virtual series entail? Our awesome nutritionists will be will be revealing a weekly challenge to keep you accountable on your journey to summer, and on Thursdays, they will dishing out a whole lot of expert info on getting healthier in the month of May!

Check out our schedule of events for our virtual series below and be sure to check out our Facebook page to tune in >

Monday Challenges:

May 4th: Eat 5 different colored veggies this week.
May 11th: Eat 5 different colored veggies this week + drink 64 oz. of water every day.
May 18th: Eat 5 different colored veggies this week + drink 64 oz. of water every day + move for 30 minutes 5 times this week.
May 26th: Eat 5 different colored veggies this week + drink 64 oz. of water every day + move for 30 minutes 5 times this week + try a Leaf recipe and share a photo.

Thursday Tips:

May 7th: Stay at Home Habits That Could be Sabotaging Your Weight Loss
May 14th: Tips for Beating Cravings
May 21st: BBQ Survival Tips
May 28th: Celebrate our Ready, Set, Summer success!

Just because we are spending more time at home doesn’t mean we can’t work on our health and wellness just in time for the summer sun! Join our virtual series so we can support each other on our journey to healthy and wellness >

The post Join Our Virtual Series! Ready, Set, Summer May Challenge appeared first on The Leaf.

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Down 16 lbs since March - 188 to 171

Nervous to post, but I've been lurking here long enough!

At 16, I was 270 lbs and that realization is what prompted me to begin my weight loss journey. My weight loss was slow and steady and stalled at 170 around 5 years ago. I'd gain and lose the same 10 lbs every year, but the stress of life caused me to teeter a little too close to 200 in March.

At this point, I began using IF where I typically do 18:6, but sometimes I do 20:4 depending on the day. Most significantly, I began eating 1200 calories a day while using MFP and scales to ensure that I am staying on track and maintaining a nutritious diet. I've only begun incorporating light exercise (walking an hour a day) over the past week as I had significant back pain due to my weight.

I know I still have a ways to go, and I would like to begin toning soon, but I am ecstatic with my progress so far.

Photos on the left were taken March 30 (at 185) and the photos on the right were taken today (May 7) at 171. Hopefully my link works!

Before/After

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SAY NO.

"Oh, but you've been on the diet the entire year!! you look so skinny!! don't you want to treat yourself? order a pizza!"

"Oo just one won't hurt!"

"Ahh you'll be fine! here, have a doughnut, you've earned it"

The fight has just begun once you've gotten 'in shape'.

I've had an epiphany when it comes to other people and weight loss in the past 9 months of my life. Most of them do not have your best interests at heart. For whatever reason, they'll be perfectly comfortable with sabotaging your efforts so long as it gives them a dopamine hit, "I made a difference today!"
Yes, I underestimated enemy number one: the 'Yes Men' around you. I was at 11 and a half st by the end of last year, I'm now back at almost 15. Saying Yes to those sentences above and others is what got me here, I now have the rest of this year to get myself back down to where I want to be again. I'll do this because it takes a hell of a lot more than *that* to stop me. You'll see a post from me in October confirming that, so hold me to it.

This isn't for me, it's for the rest of you.

You are declaring war on your worst habits with weight loss. It's a cut throat conflict and your brain is not on your side for the first few months. It will take convincing, and even then, it may switch allegiances behind your back. You have to set yourself rules that your brain will follow regardless of what ANYONE says to you, there are NO exceptions. Set IN STONE.

Here, have a doughnut .. = here, get fat again.. NO.

Lets order takeout! celebrate your diet success!! ... = let's get you eating junk again! NO.

One cookie won't hurt is never 'one cookie'.. do not play with sugar. NO.

Ohhh, one soda will be fine.. NO.

You don't do that anymore. They don't know what they're talking about. One bad habit can open the floodgates, and you won't even realise you're neck deep until months later.

This is for YOU, you're doing this for YOURSELF, it is NOT about what other people expect.

SAY NO. You've earned it.

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