Friday, July 10, 2020

Getting it done!

So I started my weight loss endeavor at the end of April, this year. I'd say I've been doing CICO for about 11 weeks now.

Previous attempts have always failed for one reason or another, mostly because I'd let other things get in the way and I'd make excuses for why I shouldn't feel bad about slipping off of the diet. Granted, it was usually a big ticket thing that would get in my way, but I've failed more than I succeeded.

No more. I'm not letting job stress, family drama or anything else get in my way. I know I haven't been doing this long (this time) but I've been sticking with it, and my motivation is finally in a good place. I'm doing this as a LIFESTYLE change, not a DIET. That's the difference. I'm making a permanent change in the way I eat and view food.

As of this morning, I'm down 22 lbs. I put on a shirt from my closet that wouldn't fit before, and fits great now. And tonight I'm going to go out with the hubby and kids and bury myself in some greasy pizza. I know that I shouldn't and won't deprive myself of these small indulgences. If I want pizza, I'm going to have it, dammit, because I know that I'm going to get up in the morning, go for my long walk, eat a healthy breakfast, drink plenty of water, and get right back on track!

What's the point of making this change if I treat myself like I can't stray or make a mistake? It's going to happen, sometimes on accident, sometimes on purpose. Long as I get back on my horse and move forward it's OK! This may not work for everyone, but it works for me and that's what matters.

Good luck to all of you out there still pushing forward!

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Do you/how do you track your NSVs?

Hey everyone! I want to thank this sub for reminding me of the importance of NSVs and helping me shift my mindset away from measuring my success only in terms of conventional metrics. I've been struggling with my weight and body confidence issues for most of my adolescent life and I believe this has really been the turning point in my journey towards a healthier me! Right now I'm taking a month to just eat mindfully and exercise everyday without necessarily tracking my weight/measurements, so I'm using alternative ways to track my progress (mood, clothes getting looser, energy, etc)

That being said, I'm thinking of designing something (i'm an aspiring product designer!) that helps people focus on NSVs in their fitness/weight loss journey and I wanted to hear from others if or how they track their NSVs....For me at least, NSVs are usually quite ephemeral/in the moment like getting a compliment from parents or noticing that I ran up the stairs without panting. I've been making an effort to journal these but I'm wondering how others approach this...

tl;dr: do you track your NSVs or are they more of an in the moment thing? Do you journal these victories? Do you make a list of small goals (fitting into old jeans, doing a set without stopping, etc) and cross them off as you go? How has tracking NSVs helped you stay on track with your scale/measurement goals?

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NSV: not overdoing it with treats anymore

Hi everyone! I don’t comment or post much since I’m fairly new to reddit, but this sub has helped me so much for weight loss advice and motivation. I’m back home with my family for the first time since pre-covid, and I’ve noticed that I have way more self control than I did last summer. (I was around 175 lbs last summer and am now 132 at 5’5” 20F)

My family loves to make desserts and last summer I use to just mindlessly eat my way through the stashes of cookies, ice cream, etc. This summer, I’ve noticed that I’m starting to be able to just stop when I’m satisfied!!! For example, my sister brought home donuts this morning. Last summer, I would’ve eaten at least a full one and probably another half or full donut without even stopping to ask myself if I’m starting to feel full. But this morning, I ate a donut slowly and took the time to enjoy it. Halfway through, I realized that I was full and satisfied, so I put the donut away to enjoy as a treat later tonight or tomorrow.

This is a major nsv for me because I’ve always had trouble stopping when I’m full. I used to eat to the point that I would throw up sometimes because I wasn’t sure when I’d get another treat. It’s just crazy to see how much I’ve changed.

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Why can’t I seem to lose any more weight?

I’m female, 22 years old, 5’4” HW: 350 LW: 215 CW: ~240

Hi, all. I’m very frustrated currently. I’m two years out from gastric sleeve surgery, and found that I seemingly can not force my body to loose any more weight. I was maintaining at 220/225 for about six months. I couldn’t make the scale budge. I gained twenty pounds when corona started out of stress, but after finally stepping on the scale a month and a half ago, I was absolutely gobsmacked to see I’m just 110 pounds from my highest weight.

I got back on logging and found I was eating about 2,200 calories a day. I cut it down to 1,500 and started IF. I exercise for 30-60 minutes every day (hiking, swimming or walking) and I move around at my job (no heavy lifting though) so 1,200 felt almost impossible, and every BMR calculator put me higher than that. But with IF and volume eating combined I now average 1300-1400, some days it does hit 1500.

I got on the scale today for the first time, after a cup of coffee...and it said 244?? I broke down crying for almost thirty minutes. My goal is 170, which I know is still grossly overweight for my height, but it just feels so unattainable. My family is breathing down my neck, since the surgery cost so much, and I’m constantly reminded how big I am by them and my doctors. I just feel so dejected and hopeless. I’ve posted this on other weight loss groups before, but the usual answer I get is that I must not be tracking my calories correctly. I am, I promise. And I don’t compensate extra calories when I exercise unless I get more than five hours of it (this is when I very occasionally do an all day hike). I’m hoping maybe here someone will have some advice?

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Weight Loss Plateau

Hey everyone I was looking for some advice. I'm a 20 y/o male, been overweight my whole life and I've finally decided that that's not happening anymore (6', 216lbs/98kg was my heaviest). I started exercising everyday (calisthenics & cardio on alternating days) and doing CICO about a month ago. I stopped snacking whatsoever, and more recently I've been delaying my first meal (like loose IF). This isn't my first go round with calorie counting or an exercise plan, but this is the first time I've really committed myself to doing it at least until I'm at a healthy weight, if not forever. Anyway, at first, I experienced incremental weight loss over time. Was it slow? Yes. But progress was progress and that was good enough for me. However, after losing about 4lbs/1.8kg my weight plateaued. I've been stuck at around 209lbs/95kg for about two and a half weeks now and I have no idea why. I've kept up the exact same exercise routine, and my eating habits haven't drastically changed from the start of this. My fitbit claims I'm burning 3000+ calories a day so even if I'm not counting calories perfectly I don't think it's probable that I'm not in a deficit (currently eating ~2000 calories a day). The only real things that have changed over this period is that I've been getting more sleep, which I started doing to try and help with the weight loss (avg 8+ hours a night and going to sleep at a fairly consistent time), and the pseudo-IF.

Can anyone think of a reason that I'd be plateauing? I've read that plateaus generally come after a few months, not one. Any tips for getting past this and starting to lose weight again? Thanks!

Edit: Included weight in kgs as well

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9 Easy Air Fryer Dessert Recipes to Enjoy on a Diet

When you’re eating healthy, you deserve to be rewarded with sweet treats. However, a sweet treat doesn’t have to mean an unhealthy treat. You can easily enjoy delicious, diet-friendly desserts while staying on track with your weight loss plan. Using everyone’s favorite countertop appliance, the air fryer, you can make delicious dessert recipes in minutes (with no messy clean-up!). We’re talking about chocolaty donut bites, chewy cookies and fresh fruit that tastes like pie. To get you started, we’ve gathered nine easy recipes that are sure to satisfy any sweet tooth.

6 Ways an Air Fryer Can Help You Lose Weight (and Be Healthier)

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Here are nine easy dessert recipes that can be made in your air fryer:

1. Air Fryer Peanut Butter Chocolate Chip Cookies >

air fryer recipes cookies

Calories per Serving: 149

On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

With these soft and chewy cookies, you get two great tastes in every bite: peanut butter and chocolate. They’re made with filling, fiber-rich oat flour combined with a sweet maple syrup that gives them an extra boost of flavor. Even if you’re an inexperienced baker, these cookies come out of the air fryer in just eight minutes, warm and delicious every single time.

2. Air Fryer Peanut Butter Cookies >

peanut butter cookies

Calories per Serving: 121

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

If you love peanut butter (we do!), these cookies are sure to be a new favorite dessert for you. They have just six ingredients, so they’re ready to go in minutes. Give them a personal touch by adding chopped nuts to the dough or by turning them into peanut butter and jelly thumbprint cookies with sugar-free jam or jelly.

3. Air Fryer Stuffed Peaches >

air fryer recipes peaches

Calories per Serving: 97

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Fresh-picked peaches are one of summer’s sweet treats all by themselves. However, they’re even better when they’re flavored with brown sugar, cinnamon and melted butter. “Bake” them in your air fryer until they are warm, tender and juicy. Granola adds a little crunch, making this a simple “peach crisp” that anyone can whip up in minutes. Don’t have an air fryer? You can heat them on your grill, too.

4 Sweet Reasons Peaches Are the Best for Summer Weight Loss

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4. Cinnamon Sugar Grilled Pineapple >

grilled pineapple

Calories per Serving: 94

On Nutrisystem, Count As: 1 SmartCarb

Want to take the sweet-yet-tart tropical flavor of fresh pineapple up a notch? Cut the fruit into two-inch long sticks, coat them with brown sugar and cinnamon, then heat them in the air fryer until warm and tender. Kick up the taste even more by adding the spicy zing of chili pepper or ground ginger to the mix.

5. Healthy Air Fryer Peaches >

air fryer recipes peaches

Calories per Serving: 58

On Nutrisystem, Count As: 1 SmartCarbs

You don’t have to wait for firm supermarket peaches to soften. With the air fryer, you not only tenderize them in just a few minutes, but also bring out their best flavor and juiciness. As they heat and caramelize, they develop that distinct aroma of peach pie in the oven. You can enjoy them alone or slice them up and use them as a topping for “nice” cream (Check out these recipes! >), yogurt or even Nutrisystem Buttermilk Waffles.

6. Air Fryer Chocolate Donut Holes >

air fryer recipes donut

Calories per Serving: 142

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Skip the stop at your local bakery and whip up a batch of these chocolate-y bites instead! With an air fryer, you can turn your kitchen into your own healthy bakery at home. The dough is easy to prepare with high-fiber whole wheat flour, Greek yogurt and a packet of our dietitian-approved NutriChocolates. Shape the batter into bite-size balls, pop them into the air fryer and wait 10 minutes for them to “bake” to perfection—crisp on the outside yet warm and soft on the inside.

3 Delicious Donut Recipes You Can Enjoy on a Diet

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7. Apple Chips >

air fryer recipes chips

Calories per Serving: 98

On Nutrisystem, Count As: 1 SmartCarb

You get just about everything you want from a treat with crispy Apple Chips. They have a satisfying crunch, natural sweetness and the warm flavors of cinnamon and nutmeg. Plus, you don’t need a food dehydrator (or hours of waiting!) to make them—they come out of the air fryer in just eight minutes.

8. Air Fryer Baked Apple >

baked apple

Calories per Serving: 139

On Nutrisystem, Count As: 1/2 SmartCarb, 1/2 PowerFuel and 1 Extra

If you turned apple pie inside out, it would kind of be like this Air Fryer Baked Apple. The filling of buttery raisins and walnuts, seasoned with cinnamon and nutmeg, comes together with the caramelized sweetness of the apple. The result? A healthy dessert that tastes just like your favorite pie. You can also mix it up and make this recipe with pears instead!

9. Air Fryer Apple Fritter >

air fryer recipes

Calories per Serving: 128

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Combine a slice of apple pie with diet-friendly donut! These rustic fritters can get away with their less-than-perfect shape because they are filled with fresh apples, pillowy dough and the delicious flavors of cinnamon and sugar. Watching your sugar intake? You can easily swap in the white sugar with a zero-calorie substitute like stevia or monk fruit! Feel free to also dust your apple fritters with a little more cinnamon as soon as they come out of the air fryer.

Looking for more air fryer recipes? Check out the link below for fried food made healthy!

Healthier Fried Chicken & 13 Other Amazing Air Fryer Recipes

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Get easy, delicious meals delivered directly to your door! Learn more about the Nutrisystem meal delivery service >

The post 9 Easy Air Fryer Dessert Recipes to Enjoy on a Diet appeared first on The Leaf.



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Weight Loss Negatively Affecting Hormones/Mental Health?

I'm sorry of this isn't the right place to post this. I searched for more specific subs about hormones, but didn't find anything. I do want to hear from people who have lost weight though, and this is one of the kindest communities I've been a part of. I credit this sub a lot with my own weight loss. But I'm confused and frustrated now, and would love to hear from anyone in a similar boat...

We know that weight loss affects your hormones. Generally, from what I understand, it brings them down to more normal levels. But has anyone else felt like they're kind of experiencing the opposite?

I want to make it clear I don't regret my weight loss for a second. I lost 80 lbs over the course of a couple years and have been maintaining between 116 and 126 lbs another year and a half or so (I'm 5'4). I still have some massive insecurities, but I'm super proud of my success, and wouldn't trade it for anything in the world. I've noticed several physical benefits unrelated to looks as well, namely my skin being less dry and a rash that Id had for AGES finally healing.

That said, my hormones just feel...abnormal ever since the weight loss. Mentally I feel worse than ever. My hair, while always being very fine, has thinned out more and more and despite being on spiro and later finasteride, has only gotten worse (two doctors feel I might have pcos, but are on the fence). My hirsutism has also gotten worse, as have my anxiety and mood swings. After getting my hormones checked because I felt something was off, they discovered high levels of prolactin that, after an MRI, lead to them finding a microadenoma on my pituitary gland. Other than the prolactin, my other hormones all register as normal.

I'm not saying the weight loss caused the adenoma. I know these things grow for years. But it's like I'm only finding all these issues after the weight loss and it's frustrating because I only ever hear from other people how amazing they feel after losing 20, 50, 100 lbs. And here's me, looking better than ever but feeling worse...

I'm on a pill to shrink the tumor, and I know I just have to give things time. Maybe the adenoma is to blame for my hair loss / hirsutism/ mood swings, or maybe not. And God knows I'm not trying to give fuel to misguided people who think weight loss is always unhealthy or only causes misery. Mine has still been a net gain. But I'm just wondering if anyone else has experienced anything like this after losing weight - continuing hormone imbalances, mental health struggles, etc. Has it gotten better over even more time?...

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