Day 1? Starting your weight loss journey on Monday, 19 October 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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Losing weight but not fat

Ok so I'm a 15 year old 6'0 boy and 2 months ago i weighed around 92 kgs. As of today i weigh 82 kgs. I have reduced body fat from my stomach, then the double chin is gone, etc. But I'm not thin yet, I still have a long way to go. I have realized that the weight loss has been consistent but I am not losing fat at the pace i should, not seeing much of a progress there. Now i have heard that i should do weight training to help that. Right now i cycle at a good pace for 1:30 hours everyday and do strength training 2 times a week. Is there a way which could help me lose fat quicker and more efficiently? If you suggest weight training, some examples might help. Thanks a lot.

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17 No Bake Dessert Recipes

Okay, who says there’s no such thing as instant gratification? Imagine being on a weight loss diet and getting to enjoy delicious, guilt-free, healthier, no bake dessert recipes! No need to imagine. On Nutrisystem, we’ve got you covered. The Leaf Weight Loss Blog is filled with easy sweet treats that are ready to enjoy in a jiff. From no bake cookies, pie and cheesecake to freezer fudge, pudding cups and icebox cake, you’re sure to find a new favorite on this delicious list.

Here are 17 decadent, no bake dessert recipes for your healthy menu: 

1. No Bake Strawberry Pie Parfait >

A couple of crushed graham crackers create the crust for this parfait which combines nonfat Greek yogurt, strawberries (or the berry of your choice), vanilla and cinnamon between layers of a light whipped topping. At just 252 calories per serving, it counts as one SmartCarb, one PowerFuel and one Extra on the Nutrisystem program.

2. No Bake S’mores Protein Balls >

No campfire required for this recipe! These fire-free S’mores Protein Balls feature almond butter (the protein source), crispy rice cereal, cocoa powder, mini-marshmallows and honey with a coating of crushed graham crackers. A great mid-afternoon pick-me-up! Only 169 calories per serving, which counts as one PowerFuel and two Extras.

3. Mini No Bake Lemon Coconut Cheesecake Bites >

Whip up a batch of these healthier no bake mini cheesecakes and you can experience the flavors of a tropical paradise every day! The recipe makes 20 cakes that are only 50 calories each. One serving counts as two Extras on Nutrisystem. All you need is a food processor! Simple blend together raw almonds, unsweetened coconut and dates to make the sweet crust, then press it into a mini-muffin tin. Whip up low-fat cream cheese, nonfat plain Greek yogurt, lemon zest, lemon juice and stevia to make the filling. Throw these little cakes in the freezer for four hours before serving.

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4. 3-Step Pumpkin Mousse >

Don’t you love a recipe with only three steps? That’s all it takes to make a creamy, pumpkin-y no bake dessert in the blender. The ingredients: pumpkin puree, of course, mixed with cottage cheese, pumpkin pie spice and sugar. Place it into a cup and throw it in the freezer for 15 minutes to set. Add some light whipped topping on top and sprinkle with cinnamon and chopped pecans (or your favorite nut or seed). It’s like no bake pumpkin pie in a glass! Enjoy one serving for only 203 calories.

5. 4-Step Skinny Chocolate Cream Pie >

This is the perfect dessert for a get-together. The recipe makes 16 servings, each only 228 calories. One counts as two Extras on Nutrisystem. The flavorful crust is made in a food processor from walnuts, cocoa powder and dates, then pressed into a nine-inch pie pan. The filling? Silken tofu, soy milk, cashew butter, unsweetened cocoa powder and stevia. It needs to chill for 12 to 24 hours so it’s perfect for making ahead.

6. No Bake Candy Cane Pudding Cups >

Even if it isn’t the season, these pudding cups will get you into the spirit. Four mini peppermint candy canes are crushed for the topping of this creamy, no bake dessert made with sugar-free pudding, nonfat milk, a dash of peppermint extract and a dollop of light whipped topping. The recipe makes eight servings that clock in at 107 calories each. One serving counts as three Extras.

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7. S’mores Icebox Cake >

This icebox cake is so simple to make, you’ll be turning to this recipe all the time. It’s a combo of mini marshmallows, mini chocolate chips and nonfat Greek yogurt layered with graham cracker sheets. Top with a light whipped topping and a sprinkle of mini chocolate chips before refrigerating overnight. The recipe makes 16 servings, so it’s perfect for your summer and holiday parties. Even better, each serving is less than 100 calories and counts as three Extras.

8. No Bake Samoa Chocolate Cookies >

You don’t have to go to another room when your family or co-workers are enjoying their unhealthy holiday cookies. You can enjoy these healthier knock-offs made with shredded unsweetened coconut, pitted dates and chocolate chips. No need to preheat the oven, of course. All you need is your food processor and your fridge. Each cookie is 130 calories and counts as half of a SmartCarb and three Extras.

9. 4 Ingredient Coconut Lime Energy Bites >

For a quick solution to a mid-afternoon slump, keep some of these energy bites on hand! You can enjoy three of these Key Lime bites for just 246 calories. Simply blend cashews, sweet pitted dates, unsweetened coconut and the juice and zest of one lime. They’re a great combo of protein, fiber and healthy carbs to give you a boost when your energy is flagging. (They make a great dessert, too!). You can switch out the cashews for your favorite nut and substitute another fruit, such as lemon or orange, for the lime. Best of all, they’re ready to eat once you’ve run the ingredients through the food processor and rolled them into balls. One serving counts as one SmartCarb, one PowerFuel and one Extra.

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10. Strawberry Lemon Mousse Cups >

You may need to delay gratification with this recipe since the main ingredient—a can of light coconut cream—needs to sit in the fridge overnight. But it’s worth it. Once you whip that cold coconut cream into fluffy goodness, all you have to do it add nonfat Greek yogurt, the zest and juice of one lemon, a packet of stevia and two sliced strawberries for a fancy and guilt-free dessert that’s only 95 calories. On Nutrisystem, one counts as three Extras.

11. Almond Butter and Sea Salt Freezer Fudge >

If you’re a fan of salty-sweet, this is the no bake dessert recipe for you. Almond butter, coconut oil, maple syrup and sea salt make the fudge, while you use a package of Nutrisystem NutriChocolaty Wafers and more sea salt for the top. The fudge is cooked on the stove top and then spends 90 minutes in the freezer. The recipe makes 20 one-inch servings that contain 113 calories each. One serving counts as one PowerFuel and one Extra.

12. No-Bake Chocolate Chip Cheesecake Bites >

You may like this version of cheesecake better than the real thing. The crust is made from almonds, cocoa powder and Medjool dates that are blitzed in a food processor or blender. The cheesecakes filling is made from low-fat cream cheese, nonfat plain Greek yogurt, vanilla extract, stevia and mini chocolate chips. Four hours in the freezer and they’re ready to eat. Two bites count as one serving and come in at 115 calories. On Nutrisystem, they’re one PowerFuel.

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13. Dirt Pudding Cups >

You’re going to have to hide these from the kids. This fun, decadent, no bake dessert starts with instant sugar-free chocolate pudding and skim milk that will set in five minutes. Meanwhile, toss walnuts, dates and cocoa powder into a food processor or blender until it forms a crumbly mixture to which you add strawberries and pineapple cut into matchstick pieces and unsweetened coconut.

Spoon the pudding into a cup then add the “dirt,” topping with a mint leaf. This dessert is only 215 calories and counts as one PowerFuel, half of a SmartCarb and two Extras.

14. Strawberry Icebox Cake with Lemon >

Six ingredients and four steps—that’s all it takes to make this delicious icebox cake

Most icebox cakes use chocolate wafers and whipped cream. However, this slimmed-down but equally delicious alternative uses graham crackers, nonfat Greek yogurt, vanilla extract, stevia and strawberries for a dessert you’d be proud to bring to a party. The recipe makes five 152-calorie servings. On Nutrisystem, a serving counts as one SmartCarb and one Extra.

15. Lemon Poppy Seed Energy Bites >

Three bites makes one 189-calorie serving that’s so portable, you can take this energy snack to work as dessert or a mid-afternoon slump-reliever. These piquant bites are made with the juice of one lemon and its zest, oats, cashews, golden raisins and dotted with fiber-rich poppy seeds. One serving counts as one PowerFuel and one SmartCarb.

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16. Chocolate Covered Strawberry Banana Kebabs >

Nothing could be easier than this recipe that layers fresh strawberries, banana slices and marshmallows on a skewer, then tops the whole thing with melted chocolate. The only thing left to do after that is to eat a couple. Yes, two kebabs make one 75-calorie serving that counts as two Extras.

17. Pumpkin Icebox Cake >

Pumpkin mousse layered with maple mousse—this is a diet recipe? Yes, one serving of this seasonal dessert is only 127 calories and counts as one SmartCarb and one Extra. The pumpkin mousse is made from light whipped topping, Neufchatel cheese (usually sold as reduced-fat cream cheese), canned pumpkin and pumpkin pie spice. Place a third in a baking dish, then add a layer of graham crackers. Repeat three times. Top with maple mousse made from maple syrup, maple or vanilla extract and light whipped topping. Freeze for at least six hours or overnight before you dig in!

Looking for more easy and convenient sweet treats? The Nutrisystem menu is filled with delicious options. Learn more about our meal plans or shop our menu a la carte! >

Pumpkin Palooza! 10 Pumpkin Recipes You Need in Your Life

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The post 17 No Bake Dessert Recipes appeared first on The Leaf.

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I can’t believe how much I was eating!

Sorry if I break the sacred Reddit positing rules I don’t know what I’m doing... BUT... I can not believe how many calories I was eating. I’m 5’10f SW:222 CW:205 GW:150. At the beginning of my weight loss journey I tracked a full week of my normal eating habits and learned I was eating 4,500-6,000 calories a day. Once I realized extreme over eating was my issue, the weight started just falling off. I cut it down to 1600 calories a day and started some light cardio. I’m blown away. I can’t believe I’ve lived my whole life hating my chubby body when the answer is not always easy but actually a simple concept! Mind blown!

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I have to start this weight loss journey, now.

I was weighing myself just to be safe, I've always considered myself A little chubby and all. At first when I noticed my weight getting alarming I tried to eat less, which I lost a few pounds, then I had ti take a gape from weighing myself.

Last time I weighed myself I was 230 lbs and freaking out, Not my digital scale won't read me anymore and i have to face this.

Im only in middle school right now, but jesus I am so scared. I have to do it soon to try to prevent any possibility of problems for the rest of my life, even though Im sure its already caused some problems.

Im too scared to talk about this too my parents.

I guess this is kinda a vent, and a 100% definitive marker. My starting Bmi is atleast 37.1 according to the bmi calculator on the cdc since my scale wont go over 230, my goal is atleast below 27.9 (if Im calculating things right on the cdc website)

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Would you believe me if I told you that dieting made me fat, and dieting kept me fat?

It started at 15, when young me (5'1 - 110) wanted to lose 5 pounds for an upcoming pool party with friends. I remember watching a show (maybe it was Oprah) where they talked about a diet and healthy eating, and it was the first time I was introduced to the idea that in order to lose weight and be healthy, you have to cut out food groups and take up exercise.

Trust me when I tell you that if I had a time machine, I would go to that moment in time and cover my ears from listening to it. But what happened is that I became more and more interested in the idea (especially after gaining weight from that initial diet), and there were other shows talking about it constantly. Unfortunately, I listened. Other examples are:

• The biggest loser = made it seem that to lose weight you need to eat WAY less and exercise WAY more
• Dr. Oz = subtly recommended every single diet that came out since the dawn of time and made it seem like 'the miraculous one'
• Numerous interviews with celebrities about weight loss and healthy eating are done every year and they become breaking news

The information provided, especially by these said 'professionals' became more contradictory by the day and I grew more confused, and constantly felt I had to start over with the new guidelines. I fell into the Infamous Cycle of

1. thinking I'll never be able to have certain foods again
2. I binged on them.
3. Binging on them made me gain weight
4. gaining weight was proof that these foods were bad and evil (when in reality it was due the extra calories)
5. so I was more determined to restrict them even more

Keto, vegetarian, vegan, raw vegan, pescatarian, gluten-free, no grains-no sugar, intermittent fasting, Mediterranean, low carb, no sugar .. etc.

What all these diets have in common is .. restriction, whether it is a food group or an eating window. And I'm not here to shit on your approach to weight loss, not at all. If it works for you, it works for you. And that's my entire point. I now believe with all my heart that some people (like myself) due to maybe a personality trait or it might be just our nature, cannot deal with any restriction or the notion that tomorrow 'I will start something different', at all. It messes us up and holds us back from good enough because we seek perfection. And it applies to all areas of our lives.

I'm here posting this because 16 years later I finally broke free from disordered eating that started with a diet and ruined my life way beyond gaining weight. I really feel foolish for not figuring out the real culprit earlier.

As soon as I stopped all restriction and went to a normal way of eating that includes three meals a day of whatever food I want, my pre-diet relationship with food and hunger returned in an instant and I cannot explain the relief. Food is no longer an issue or a problem to research, experiment with and solve - and it's like 100 pounds weight off of my shoulders.

Nowadays I eat everything in moderation just like I did when I was younger. Some days my meals are healthier than others, but in a span of a month it is fairly balanced and good enough. And the weight is coming off slowly and naturally.

It really made me think. Are diets an American thing? could it be one of the reasons the obesity there have increased over the years? because the solution is always a diet, not gradual lifestyle change?

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I need to stop consuming "weight loss" content.

I think one of the things I need to "cut out" is weight loss content. I have been watching "How I Lost 20 lbs" videos since I was 13 years old. I'm 24. I have heard every piece of advice under the sun. At this point, I know the ins and outs of how-to-lose-weight like the back of my hand.

Yet, at the same time, I only started counting calories one month ago. I am completely on my own journey and I know exactly what I need to be doing to lose the weight. I want to lose 45 lbs, which means that I need to eat in a deficit but not so much of a deficit that it hurts my metabolism, I need movement, I need to consciously build muscle, I need to drink water, I need to get enough sleep. I am transitioning to eating vegan now. And that's IT!! I know how to do all that! Now it's the implementation.

I am just realizing how fully saturated my consumption is on weight loss. It's the Instagram pages I follow and the YouTubers I watch. I watch the science-y videos and barely pay attention until it gets to "this is how to lose weight fast or sustainably" or whatever.

I just got a MUBI subscription and my Netflix List is enormous. I moved last month and I'm living next to a beautiful national park that I haven't explored at all. 4-5 days of the week I barely get 4000 steps in. I have two giant stacks of books to read. I have this WHOLE life to live, and yes, I am losing weight too. I know how to do that, and I'm going to focus on it, by cutting out all the other noise. And besides that, living my life.

I will leave this sub for now. I have a small cache of motivational videos (like this one) to watch when I need to be inspired to keep going. But I am gonna take a break from the reddit community to live a little, and hopefully be able to return in a few months with some joyous news that I am happier in my body. I am writing this to say thank you for getting me started on this, it's taken me nearly a decade to start doing what is good for my body. And also, I'm writing this in case anyone else needs to do this too - unsaturate yourself from the chatter, and focus on what you know. Trust the process.

So long, and thanks for all the fish. x

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