I attempt to drink (2) 8 oz glasses of Water with each meal. I keep a cup with me the remainder of the day and sip thereon constantly. If it's hard for you to urge all of your water in, try keeping a pitcher of water within the fridge with a slice of lemon in it. Sometimes when things look more appealing, you’re more apt to travel for it.
remember of your trigger foods, and if they present a drag for you, then don't keep them in your house. If you reside with people that enjoy your trigger foods, simply ask them to stay them during a place where they're not visible to you!
I keep the fridge stocked healthy snacks, and that i go there first. I attempt to avoid the pantry. you would possibly likely find chips, crackers, cookies and packaged snacks there. I do best once I avoid those snacks. i prefer to enjoy those at someone else’s house.
I keep most fruits and veggies within the proper compartments within the fridge, but if I keep visible the fruits and veggies that I decide to snack on over subsequent few days, I’m more apt to eat them, and fewer apt to finish up throwing them out!
attempt to take an hour approximately hebdomadally to hotel plan . I feel less stressed about “What’s for Dinner?” once I take a touch time hebdomadally to plan. you're also less likely to dine out of convenience and make a poor food choice if you already know what you're getting to eat.
Batch cook as often as possible. Whether you’re making an enormous pot of soup or getting to grill, make extra and freeze it for those days once you need something quick. This has are available so handy on nights when things don’t go as planned. And the maximum amount planning as we attempt to do, these nights tend to happen often. I also wish to cook up some chicken, shred it, and freeze for straightforward taco dinners, or pizza night. I also can throw together an excellent soup with a touch stock, some veggies and my pre-cooked chicken.
Keep a bowl of cooked Quinoa or Caulirice within the fridge to add a salad, or a soup, or into another entremots to bulk them up!
Eating out? Take a glance at the Menu online before you and choose what you'll order. you're more likely to order a healthier choice if you opt beforehand what you’d wish to have.
Want to urge in some activity but just can't seem to urge it done? Schedule it in your calendar. Treat it as you'd a piece meeting or a meeting . Don’t desire you've got to travel to the gym or a category whenever you would like to urge some activity in. A 20 minute brisk walk or just marching in situ while swinging your arms within the middle of your front room is far better than no activity in the least .
Those are just a couple of of the items that I can consider that are really helpful on behalf of me in my journey to a Healthier Me! As I hope you’ve found a minimum of one tip which will assist you on your own journey!
Using the LoseIt App to record calories, connect to Garmin
Garmin Watch/Computer for Walking / Cycling
I started in Jan and was steadily loosing weight until I hit around 91kg in June at which point it all slowed down to just 1kg / 2.2lbs over 9 weeks
Around May I purchased a bike and started to exercise building up to 3 times a week for about 8-10km and also walking daily for 2km and once a week for around 8km.
My exercise routing at the moment is a 2kM walk daily still and every other day I will ride anything between 24-34km on and off road.
Currently I think LoseIt automatically reduces the Calorie amount every time I lose some weight, currently it's got me at 1572 calories a day. At a weekly level I'm usually short by around 2000 Calories over the 7 days for the past 6 weeks.
Long story short, I am not sure if its this deficit or I need to re-calculate my daily limit based on the exercise that is causing me to stall but any advice would be appreciated.
While, I've been relatively happy with my current weight loss, it's definitely been a tough road. Maybe I'm just having a bad day, but I woke up this morning wanting to give up. Just for some context, I eat about 1200 calories a day or, I'm not too strict with counting and I do a combination of mostly cardio/strength which includes an elliptical, a bike, and some free weights.
I know weightloss isn't linear and this will take time, but I guess I would love to reach out to this community for support at this time. In the last 2 weeks I haven't been able to workout due to an injury and I got sad due to my progress being interrupted... I'm just so tired and feeling hopeless??? ( I'm in therapy and plan on talking about this today)
Also the blisters I get from working out, are slowly killing me. I feel like I'm always in some kind of physical pain 😪
27M 5'11" SW:445 CW:368 GW:175 Part Time Music Teacher/Classical Musician/ Full Time Masters Student
Hello all! Long time lurker but really need some advice. Two years ago I started my weight loss journey and in March of this year was at my lowest weight (342 lbs). I did this using weight watchers and a little bit of cico. Since quarantine I have steadily gained 26 lbs.
I am upset that I have had a setback but really want to "Start over" with myself and get back on track. My life/work is not physically active at all but very time demanding and mentally draining.(Not using this as an excuse)
Any advice would help a lot. Also this community is awesome!
This might sound strange, but I am so deeply confused by all the information I see on weightloss because it's all so impossibly contradicting. I know some things are sure to be true and has been proven way beyond doubt, as an example that less carbs promote weight loss. But there are things that everyone says different things about. To name a few;
Frequent Snacking vs IF; some say snacking speeds up metabolism and promotes weight loss, some say it doesn't because lowering insulin levels promotes weight loss.
Keto vs Atkins; it's obvious that Keto works and people praise it like it's God almighty, but majority of research I've read says that it's very unsustainable in the long term due to the extreme lack of carbs and feelings of restrictions causing binges and that it provides no maintainable weight loss, especially for those that start out not overweight. Atkins doesn't seem to have the same problems as carbs aren't as "banned" yet isn't praised nearly as much as Keto and seems to be pretty dead.
Obsessive Calorie Counting vs. Clean Eating; some say you can eat chips and chocolates all day as long as you stay under a calorie limit and some say that it causes anxiety and binges. Actually, I'm quite sure that this is usually not the way to go, I've seen so many friends fall into the depths of ED using this and many get massive anxiety. Some say eating whole foods is better because it promotes weight loss, despite those whole foods being full of calories (f.x. nuts) that inevitably get you over a certain calorie limit.
So thoughts? experiences? other contradicting statements? is there anything you know to be proven way beyond doubt?
This is just to share my experience with weight loss and running, but obviously everyone is going to have different experiences.
I've always been on the larger side. I love food and hate exercise, and while my parents always emphasized eating healthy, they would let me eat unlimited amounts of nutritious which still led to me becoming overweight. I also hit my growth spurt early, so as a young girl, I felt huge. I really hated my body, but I always turned to food for comfort, which ended up forcing me into a cycle.
Senior year of high school, I learned about CICO and decided to count calories. I lost twenty pounds which I felt great about, but I was eating about 1100-1200 calories a day and I was terrified to go over my calorie limits. I was so miserable since I was too scared to get ice cream or dinner with my friends the summer before we all left for college. My mom made me a cake for my graduation but I only ate half a slice since I didn't know the calories and I could tell that hurt her, but I was terrified of overeating.
Then I went to college and I went in the complete other direction. I didn't bring a scale so I never knew how much I weighed and stopped counting calories, so the freshman fifteen really got to me. I knew I was gaining weight and while I hated it, I felt so out of control. But something good came out of going to college: I took up running. I hated running in my hometown, but I went to college in a city where a large part of the population was made up of runners, and I fell in love with running. I didn't really do it that much, maybe 2 miles three days a week, but it was better than nothing.
Since quarantine hit and I had to go home, I've been running so much more and I think it's actually changed my relationship with food so much. I decided to run more regularly and I've been running 5 days a week since March. This time a year ago, I couldn't even run a mile and now I run a 10k once or twice a week, and I hope to run 10 miles without stopping by the end of the year.
I still count calories, but I'm so much more forgiving to myself. I can actually eat food socially again and I'm so much happier than I was this time last year. Even if I overeat, I just consider it extra fuel for the run the next day, rather than hating myself or punishing myself for it. I weigh less now than I did when I left for college, but I feel like I need to work so much less for it. I think the biggest thing I've gotten out of running is the knowledge that my body is capable of so much, even if it doesn't look exactly the way I want it to. I still have weight to lose, but I'm so happy with what I am able to accomplish. I'm not going to win any races or anything, but it's an amazing feeling to know I can actually just go out and run for an hour straight, which I never thought would have been possible.
I guess what I'm trying to say is that while it's so true that you can't outrun a bad diet, running and exercise can definitely help your relationship with food and how you feel about yourself. I always focused my goals on being slim and attractive, but now my goals are centered around improving my body in order to see how much I can accomplish, and I am so much more forgiving of days where I'm not perfect.
You know what happens when you try to drive your car when it runs out of gas. That’s right—nothing. You get nowhere. That’s why after a workout—at the gym, a jog or even a brisk walk—you need to replenish your body.
First, you need to replace the fluids you lost through sweat. Second, you need some instant fuel to keep you energized. For up to an hour or so after your workout, your body will store SmartCarbs and protein as energy. And third, you need protein after a workout to help repair tiny muscle fibers that are damaged when you exercise. (Don’t worry! According to experts at Lake Erie College of Osteopathic Medicine, this is a good thing. Your body, properly fueled, repairs and replaces those fibers.)
While an ice cream sundae technically supplies all of your post workout needs, there are better, less calorific, not to mention Nutrisystem-approved ways to fill up your tank. Bonus: There are some foods that help you recover faster and may even help prevent soreness and boost your immune system. A few you can even keep tucked in your gym bag!
Here are 10 foods that should be on your menu after a workout :
1. Mineral Water
You can lose copious amounts of fluid when you’re physically active. And according to Medline Plus, if you don’t replace it, you risk dehydration which can lead to headache, dizziness and fatigue. You also come up short on electrolytes, electrically charged minerals (such as calcium, potassium and magnesium) in your body that, among other things, make sure your heart, brain, muscles and nerves work the way they’re supposed to. Sports drinks are infused with these vital minerals. You don’t need to guzzle a sports drink though, stick to mineral water to replenish your lost minerals and nutrients.
2. Oatmeal
Microwave half a cup of oatmeal mixed with water and layer it with your favorite fruit or chopped nuts for a super recovery parfait. Or whip up a pack of Nutrisystem’s own instant Apple Cinnamon Oatmeal or Maple Brown Sugar Oatmeal. Oatmeal is chockfull of soluable fiber that will keep you feeling fuller longer. You may also be less likely to catch a cold. A May 2017 study published in the Journal of Applied Physiology found that having a good carb post-workout can reverse the drop in the immune system that occurs after intense exercise.
3. Egg
A 2017 University of Illinois study discovered that eating eggs, yolks included, after working out increases your body’s muscle-building activity. Think hard-boiled egg—handy to prepare in advance and stash in your office or home fridge. On the Nutrisystem plan, eggs are considered PowerFuels—foods that contain essential amino acids and protein–and now you can see why. Because it takes your body longer to digest PowerFuels such as eggs, you also stay fuller longer.
It’s pretty handy to carry or stash a pouch of protein-rich tuna or salmon in your gym bag or desk drawer for a quick, healthy recovery snack. A half cup of tuna equals one PowerFuel. But tuna, like salmon, has another thing going for it: Omega-3 fatty acids. Studies have found that these essential fats help widen the blood vessels so more oxygenated blood gets to your muscles. They also reduce inflammation which cuts down on muscle soreness, according to research conducted by the University of Western States. And according to the Palo Alto Medical Foundation, fats like those in tuna and salmon also help you move fat soluable vitamins and other healthy substances through your body and they help your body burn fat instead of storing it—so fill up after a workout!
5. Nuts
In your Nutrisystem Grocery Guide, you’ll find a variety of nuts listed under “PowerFuels.” They pack a one-two punch after a workout: They’re a great source of muscle-repairing protein, plus they contain monounsaturated fat which helps deliver vital nutrients to your body. Walnuts even contain omega-3 fatty acids which some studies suggest can reduce muscle soreness. They’re also high in calories so stick to your limit: 2 Tablespoons per serving. Nut butters spread on a high-fiber cracker or celery sticks fall into this post-workout category. Alternatively, save one of your snacks, like the mouth-watering Dark Chocolate Sea Salt Nut Bar, which provides the right amount of nut-based protein and fat with those delicious dark chocolate carbs. Think of it as workout motivation, too.
6. Protein Smoothie
You can certainly make your own, but why not save yourself some time and effort: Keep a batch of Nutrisystem shakes around for a pick-me-up after a grueling workout with your trainer or after Zumba. They have 15 grams of protein and five grams of fiber. Add your own SmartCarb fruit, as we did in these recipes > and you have a complete recovery shake.
The 10 Best Foods for Weight Loss (and Your Health!)
Yes, there’s science for this. A 2012 study published in the journal, Medicine and Sport Science, found that this childhood favorite contains an ideal four-to-one carb-protein balance, along with fluids and sodium, to help reduce muscle damage and replace lost fluid and electrolytes in endurance athletes. One cup of nonfat milk equals one PowerFuel. If you’re having lowfat milk, make sure you consume no more than 120 calories per serving.
8. Avocado
Avocados have it all going for them. Officially, they’re fruit, which makes them a SmartCarb. But they’re also rich in monounsaturated fat, the healthy kind, including omega-3 fatty acids that can curb muscle soreness. According to the United States Department of Agriculture (USDA), they also contain protein, water, and fiber in significant amounts, along with the minerals you can lose in sweat after your tenth burpie. Spread on a slice of whole wheat toast, this Nutrisystem “extra”—one serving of pureed avocado is one tablespoon and you can have three extras a day—is a healthy, on-target recovery meal option.
9. Greek Yogurt and Berries
One cup of nonfat yogurt constitutes one PowerFuel and supplies about nine grams of protein. Pair it with your favorite fruity carb—blueberries, raspberries, slices strawberries, banana—and you have the right combination of protein and carbs to replenish your fuel stores and repair your muscles.
10. Peanut Butter and Apple
PowerFuel and SmartCarb—are you seeing the post workout pattern here? Simply slice an apple and spread with one tablespoon of nut butter—your choice. Or go for that old childhood favorite, “ants on a log.” That a schmear of nut butter on a celery stick, dotted with raisins. You can have a minimum of four servings of veggies a day and up to a quarter cup of raisins, so go “wild” with your tablespoon of nut butter after a workout!
