Sunday, October 25, 2020

I didn’t even realize how big I really was

So I’ve always yo-yo’ed with my weight since teenage years, honestly probably even before then. My mom started me on weight watchers when I was 14 per my dr’s recommendation. (she was so against this, but being plus-sized herself and a stress eater, she didn’t know how to help me. though she really, really did try!) I never really made much progress and was publicly always body confident while secretly wishing I could change my body.

I’ve started this journey a lot of times and after the first drop in weight I’d celebrate by breaking the diet and then never returning to it.

Like stated previously, I’ve always been publicly confident: wearing short shorts or whatever I feel like bc I’m a human and I usually don’t care what other people think.. I have had a lot of people say things to me about my weight, but one comment that lingers to this day is my (married to a body builder, eats only kale and twigs when she’s not doing juice cleanses or crash diets) aunt-in-law once told me, “it’s really cool how you’ve just accepted your body for what it is.” I have never wanted to hide my body in the most loose fitting potato sack more than that moment. I actually had to walk away and call my mom. As a 29 yo woman. I had to go call my mom.

Welcome to 2020, where I had a bit of a mental breakdown while quarantined in my home for 3+ months while my work was shut down. I focused on home projects and walking my dogs, and skipping meals so I wouldn’t have to go to the store and be exposed. I would have thought my coming nuptials would be motivation to be healthier, or my overdue annual physical where my obese dr chastised me for being obese and needing to lose weight. (seriously this lady was not nice about it, and it just seemed so abrasive coming from a woman bigger than me. especially because all my results came back hEaLtHy*) But what really got me started was when I lost 15lbs in barely a few weeks from not eating. After scaring myself, I began tracking my calories. Some days eating under 500 calories for the whole day. So I started tracking daily. Forcing meals. I could bare to lose the weight but I hated being complimented on my weight loss knowing it was from such an unhealthy mindset. I’m so awkward, any time I’d receive a compliment I would literally respond with, “yeah mental breakdowns during a pandemic help with weight loss!”

Anyway, I’ve always taken “progress photos” although looking back they all look the same. Because they’re all at the start of my “weight loss.” And today I looked back and compared to today’s photo and wow.

I am finally where I’ve always wanted to be. food to me is now just fuel no longer a coping mechanism. My new coping mechanism is running and walking, doing some at home workouts, and just challenging myself. As cheesy as it sounds I started this trying to be more mindful of how I am treating my body, it ultimately was more about the mind-body connection instead of actual weight-loss. I still got some mind-body connections to rewire but holy shit it’s blowing my mind how far I’ve come.

I still don’t love “you’ve lost weight!” compliments but damnit I have! And I didn’t even notice how noticeable is actually is!

here is proof

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Weight loss internal crisis

Hi guys, it's my first time posting here! I'm F/26/5'2 138lbs, and basically, I'm losing weight and am getting scared of being vulnerable to people seeing the real me, and feeling more self-conscious about how I look now.

My story:

I used to be obese from the end of high school to early college (170lbs highest). I lost 50lbs (-->120lbs) in 2017 and then gained some back during a stressful time in 2018 (150lbs). This year in quarantine I thought it would be the perfect time to lose the weight, since I can't eat out much or meet people anyway. I committed to losing the weight again, and I've lost 12lbs so far (I'm 138lbs now!) and my goal is 105-110.

Honestly, the physical side of weight loss is pretty easy for me now. I've done intermittent fasting for years and have been pretty active since college, so hunger and exercise are not really hard for me to handle. I lost weight this month by doing ADF, and felt totally fine once I mentally got over the schedule changes.

I think the reason I was overweight to begin with was that I'm kind of a people pleaser, and would always value what people thought over what I liked. I was a bright child and my family had a lot of expectations for me. Then I went through a really rough patch in high school and college, felt like a failure, and pretty much just gave up caring and trying. I used food to give me some kind of structure in a really empty time in my life, and to numb/avoid the real uncomfortable issues deep inside ("If I don't eat 3 meals a day, what would I do instead?? Address my issues head-on? Focus on finding a purpose, a solution to the problems? Nope, way too painful.")

My family loved me too much and never pushed me to take care of myself, be independent, or responsible, so I struggled with that mindset for years until I took a hard look at myself at 23 and realized, yeah it's easy to just go with what people give you, but that will never get me what *I* want. So what do I want? How can I get it? And started working on myself bit by bit.

I'm proud of what I've learned and where I am now, but I think deep down I still have avoidance issues. My dad passed away when I was in high school, right after we moved back to the US from China (I'm half-Asian), and it was a tough adjustment. My mom is Asian and loves me a lot, but is not deep with emotions or empathy. I was naive and was treated pretty badly in my first relationship. I treated my next boyfriend poorly as a defense mechanism (didn't realize it till after and felt so ashamed), and now I've come full circle realizing I have problems with intimacy and vulnerability.

Now I'm digging through all this, I realize I have a knee-jerk reaction to being noticed, seen, and making important decisions. Being chubby allows you to slide through life mostly invisible, and not be hurt or questioned. I wasn't so big that I drew attention, but I'm not so small that it's striking either.

I'm taking control of my life and decisions now, and I know I want to be slim and more feminine. I want to wear the clothes I like and express my style, do my hair nice, feel cute at the beach, and be confident enough to participate in sports. I don't know if reaching my goal weight will do all these things, but I'm willing to try.

Now, there are 2 things that are really bothering me as I drop the weight:

I'm getting more male attention now and I don't know how to handle it in a normal way. It's nice to feel more attractive, but also pretty uncomfortable for someone who's used to hiding my true self away from people. I've spent so long relating to men based on just our personalities, that it was kind of nice to know that they would hang out with me purely because I was a fun person and not with any other intent or expectations. I don't know how to allow myself to accept their interest without being suspicious that they only like my looks. Has anyone else had vulnerability issues related to their weight, and how did you overcome it? How did you learn to trust that people like you for you and not because they want something from you? Or how do I learn to accept that the two can coexist...?
I naturally have a very slim frame and a youthful face. I'm almost 27 but most people even now think I'm 18-20. I'm worried that if I do reach my goal weight of 105, I'll look like a literal child! And maybe I'll have loose skin and no boobs, which would not be sexy. I want to be lean and healthy, but I also want to feel womanly. I'm not shy but I'm naturally more of a listener, I'm not very assertive, and have a happy and silly personality, so people already tend to talk over me or treat me like a kid. I'm worried if I get smaller I'll seem even younger and not be taken seriously as a woman. Fellow petite women, please help!!

Thanks for reading to the end! I really needed to vent and even if I don't get a solution it was helpful to try and process all these feelings. I know I probably need therapy for some of this but it's not an option for me right now, so I'm trying to find healthy ways to handle it until I can get a therapist. Any and all advice is welcome!

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Candy Craving? 7 Delicious Bars for a Healthier Halloween

If you’re trying to lose weight, Halloween can be really scary: There’s candy everywhere! And even if you’re loading up on fiber to stay full and staying on your meal plan, willpower will only get you so far—if you’ve got a sweet tooth, those fun-sized temptations are bound to lead to candy cravings and lead your astray from a healthier Halloween.

Don’t deny yourself completely. Nutrisystem dietitians say that the best way to curb a craving is to tackle it head on—if you want candy, you should have some in a smart, portion-controlled way to help quell your craving.

Instead of raiding the office candy dish, try one of these seven easy, sweet bars for a healthier Halloween:

1. Four-ingredient Peanut Butter Rice Krispies >

Calories: 71

Counts as: Two Extras

To kick off your healthier Halloween, we’ve got a classic. Most crisp rice treats are held together with sugary marshmallows and calorie-dense butter. What if you could have fewer calories, less sugar, and more flavor? It’s not magic: It’s peanut butter! These better-for-you treats are just as gooey as the original, but add the flavor of peanut butter to the sweetness of honey to hold steady.

2. Cake Batter Rice Krispies >

Calories: 68

Counts as: Two Extras

Not a peanut butter fan? These treats bring back the butter flavor without the extra calories, and add in the flavors of cake batter—without the risks of eating it raw. Almond butter, coconut oil and brown rice syrup make them as sticky-sweet as any treat you’ve ever had, and at 68 calories each, they’re guilt-free.

3. Salted Orange Bark Bars >

Calories: 33

Counts as: One Extra

Dark chocolate has antioxidant and heart health benefits that you’ve probably heard about (https://ift.tt/2EPzY0b), but in a season of caramel-stuffed, peanut-packed goodies, the dark stuff can seem like … diet chocolate. Kick it up a notch and add flavor and a fancy feel with just two ingredients: Orange zest and sea salt. It only takes a few minutes to make, and it’ll take your treat from bland and bitter to surprising, fresh, and fancy.

It’s Soup Season! 5 Simple Soups for Your Fall Menu

4. Quinoa Chocolate Bars >

Calories: 87

Counts as: One SmartCarb

You might be asking, “Quinoa?” A better question: Why not? You’re already used to grains like puffed rice adding crunch to your candy. Quinoa takes the same idea and adds protein: The South American staple is higher in protein than almost any other grain, meaning these bars won’t just satisfy your sweet tooth, they’ll help you get full and stay that way thanks to the gut-filling power of your muscles’ favorite nutrient.

5. Pumpkin Spice Bars >

Calories: 52

Counts as: One Extra

If you spend the fall craving pumpkin lattes and find yourself tempted by pumpkin spice popcorn, candy, cookies and cakes, this one’s for you. By adding pumpkin spice and puree to a traditional crisped rice treat recipe, these bars wind up being lower in calories than normal treats, have added fiber and vegetable nutrition from the pumpkin, and, of course, have that taste of fall you crave.

6. Grasshopper Candy Bars >

Calories: 61

Counts as: Two Extras

Mint and chocolate are a classic flavor combination, and with these six-ingredient bars, you get all the flavor without the guilt. Each bar is loaded with chocolate chips between layers or cocoa-flavored crisp rice held together by delicious, melted marshmallows. But there’s no trick with this treat: Each bar is just 61 calories, 30 fewer than you’d have from a traditional, chocolate-free rice krispie treat.

6 Slow Cooker Recipes You Need to Try This Season

7. Chocolate Peanut Butter Crunch Bars >

Calories: 174

Counts as: One PowerFuel and one SmartCarb

Enjoy a healthier Halloween with this delicious “crunch” bar that combines the rich flavors of chocolate and peanut butter to make a protein-packed sweet treat. If you’re a peanut butter lover, this bar is a great alternative to your favorite vending machine treat. Whip up a batch of these Chocolate Peanut Butter Crunch Bars and enjoy a healthier pick that will fill your Halloween candy sweet tooth.

The post Candy Craving? 7 Delicious Bars for a Healthier Halloween appeared first on The Leaf.

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Candy Craving? 7 Delicious Bars for a Healthier Halloween

Instead of raiding the office candy dish, try one of these seven easy, sweet bars for a healthier Halloween:

1. Four-ingredient Peanut Butter Rice Krispies >

Calories: 71

Counts as: Two Extras

2. Cake Batter Rice Krispies >

Calories: 68

Counts as: Two Extras

3. Salted Orange Bark Bars >

Calories: 33

Counts as: One Extra

It’s Soup Season! 5 Simple Soups for Your Fall Menu

4. Quinoa Chocolate Bars >

Calories: 87

Counts as: One SmartCarb

5. Pumpkin Spice Bars >

Calories: 52

Counts as: One Extra

6. Grasshopper Candy Bars >

Calories: 61

Counts as: Two Extras

6 Slow Cooker Recipes You Need to Try This Season

7. Chocolate Peanut Butter Crunch Bars >

Calories: 174

Counts as: One PowerFuel and one SmartCarb

The post Candy Craving? 7 Delicious Bars for a Healthier Halloween appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Sunday, 25 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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I made a mistake these past few days but it will not overshadow my effort [M20]

During these past 3 days, I did not realize the amount of sugar and excess calories I consumed in my diet until right now while I am making this post. Even though I have finally managed to reunite with my mentally and physically healthy self after 4 and a half years of being overweight and being crazily addicted to sugar, I've suddenly felt that same dreadful lethargic sensation today just like I did back then... A numbing sensation that makes you feel irritated and constantly unsatisfied... I guess it is more like my body's way of a wake up call for me. I've lost 29 pounds in these past 4 months through sacrifice, sweat, tears and pain... I've lost the battle all 3 times when I started going to the gym after high school and during the first year of Uni and gained all my weight back and then some. It infuriated me and this time I've learned from my mistake by doing actual research, finding a motivation to help me stay on track and most importantly having fate.

Like hell am I going to be perfect my entire life. I'm bound to make mistakes in the future... Yeah I know, it sounds like a cliché sort of crap message you probably hear all the time. But I've realized in my weight loss journey that having a hostile mindset where you constantly attack yourself for enjoying a meal outside of your diet or even being busy to do a scheduled workout you were looking forward to doing is not the right approach... These problems originate from your own mentality and speaking from experience they will most likely have the worst impact on your well-being and goals... much more than your fitness/diet mistakes. So if you made a mistake like I did today... don't falter... Be proud of what you have accomplished... Your journey isn't over.

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I've lost my way and feel so upset!

I've been on my weight loss journey since May now and I totally can't get back on the wagon.

I started counting when I was 250lb (I was bigger but that was when I actually got on the scales) I am not down to 215lb but I have been the same weight now for over a month.

I'm struggling to control my binge eating at least once a week. I have just reduced my cals to 1600 instead of 1800. I start by using MFP but "forget" to put in my cals when I go off track.

I'm trying to walk 10k steps but I'm not.

I know all this is my fault and I should get back to rigidly calorie counting and walking but to be honest I feel utterly depressed.

I'm 35, fat, single, childless and about to be made redundant. I barely see my friends as they have families so on the nights instead I just eat, eat, drink alcohol then eat again.

I'm not sure why I've wrote this out, I just feel like I need to get my feelings down and maybe then it will help me give my head a shake to get back on track. That's the hope anyway.

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