Maintenance Break for the Cold Months?

Hi all! As you can see from my flair, my current stats are 5'6" and 138lbs (coming from 168, woo 30lbs lost!) and that I'm aiming to lose another ~12lbs, and then bulk/regain muscle to the 130-135 range.

The problem I'm having is that I live in the Midwest. It has already started snowing, and I am generally frickin freezing during the winter anyway, on top of Seasonal Affective Disorder-ISH symptoms (I wouldn't say I have it, though). Lately it has been really difficult to maintain my deficit (thanks Halloween candy, election, and midterms!), and as such my weight loss has really slowed down. I'm also only about 3lbs away from the weight I eventually want to live at anyway.

So I'm considering basically maintaining from now until March, aiming to eat at my sedentary TDEE; I have a dog, exercise semi-regularly, and hold an on-my-feet part-time job, so there SHOULD still be a deficit of 150-250 calories a day, meaning I can expect to lose 1-1.5lbs per month.

My reasoning is:

1. It will be good practice to see if my Ultimate Goal Weight feels sustainable and comfortable for me.
2. It will give me time to reconsider whether I want to cut/bulk or simply do the longer, slower approach to body recomposition.
3. Being in a caloric deficit makes you feel colder, and with weather that is typically freezing or below, that doesn't really appeal to me.

Has anyone else done something similar? Any tips for keeping warm while in a deficit?

Thanks!!

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Your Ultimate Halloween Survival Guide

Few days on the calendar strike more fear in the heart than Halloween. And we’re not even talking about the houses of horror, haunted hayrides and people dressed like Freddy Krueger standing at our front door. No, Halloween presents a scary scenario for anybody on a weight loss program, because everywhere you’ll look the next few days, you’ll see candy and treats. And even when the candles in the jack-o-lanterns finally flicker out, the candy may still be around, thanks to enterprising trick-or-treaters who have stockpiled the stuff sufficiently to last to Christmas.

What’s a slimming body to do? Follow The Leaf’s 10-point Halloween Survival Guide. Each of the tips outlined below is designed to help you enjoy the holiday without going overboard with temptation.

1. Wait until October 31st to buy your trick-or-treat candy.

That way, you won’t hear voices calling from the kitchen cabinets saying, “Come on, just one choco-caramel bar won’t kill you!” Worried about not being able to find candy at such a late date? Seriously, have you been to a store lately? Everybody sells Halloween candy now. If for some reason you can’t find sweets, see point 2 below.

14 Reasons to Have (A Little!) Chocolate Today

Read More

2. Don’t give out candy.

We’ve found that the trick-or-treaters in our neighborhood love getting things beside candy: Try handing out pretzels, pencils. coins, water bottles or even tooth brushes. You’ll be amazed at the reception they get. Having a Halloween party? Try these 13 Healthy Halloween Recipes instead of the typical sweet treats.

3. Buy candy you don’t like.

It’s human nature to buy the kind of candy you’d like to eat. But if you have leftovers because you bought too much or too few kids showed up at your door, you’ll be staring at a big bowl of temptation. So if you love chocolate, get lollipops. Are you crazy for chewy or sour things but don’t care about chocolate? Then consider buying chocolate bars. And if you can, stay away from these Not-So-Sweet Halloween Candies to Avoid.

4. Go out with your kids, or walk around the neighborhood.

Turn trick-or-treat into a calorie-burning stroll. You can walk around the neighborhood to get some exercise, carrying the candy with you to hand out to the little goblins. Or, if you’re with your own kids, enjoy the crisp air and leave the candy for visitors on your stoop.

5 Ways to Lose Belly Fat

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5. Send some candy to the troops.

Your kids will probably have so much candy that they won’t even want to eat it all. So consider sending some it as a care package to American troops. Operation Gratitude collects candy to use to prepare gifts for soldiers and sailors. Learn more about where to send your loot here.

6. Sell it to your dentist.

Many dentists now “buy” back candy by offering prizes or reduced fees on services to people who hand over their treats. Consider saving a small portion of the haul, then giving your dentist the rest. Bonus: Some of that candy you sell back may end up in the hands of soldiers. Find a participating dentist near you by clicking here.

7. Don’t go out hungry.

Trick-or-treating, or going to Halloween parties, is a lot like going grocery shopping. If you do it when you’re hungry, it’s much easier to go overboard. Have a salad or small meal before you go out so that you feel satisfied. That way you’ll be much less likely to give in to temptation.

6 Easy Ways to Lose Weight This Fall

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8. Treat yourself.

Look, kids can’t have all the fun, and part of any successful weight loss program is balance. If you’re following a Nutrisystem plan, you can have up to 100 calories worth of “extras” in order to satisfy your sweet tooth. Feel like having a Snickers Fun Size? Go for it: you’ll be eating 80 calories. Better yet, check out some of these sweet swaps for typical Halloween hankerings.

9. Think small pieces.

Everybody wants to be the house that draws the big crowds by giving out king size candy bars. But you’re not doing anybody any favors by giving out huge pieces of candy. For most kids, the fun of the Halloween lies in the hunt, so be sure to hand out the small stuff. Their parents will thank you.

10. Read the labels.

You may think you’re doing everyone a favor by giving out gummy treats called fruit snacks, but be sure to read ingredient labels should you decide to go that route and look for the total amount of sugars such things deliver. One serving could pack more sugar than a candy bar.

The post Your Ultimate Halloween Survival Guide appeared first on The Leaf.

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5 Healthy Halloween Swaps for Every Kind of Candy Craving

We don’t mean to frighten you, but we’re closing in on one of the most unhealthy holidays of the year. And though you may head into Halloween armed with the best intentions, if you aren’t prepared, one whiff of all those sweet treats could be all it takes to send you spiraling into a dark hole of diet destruction.

Never fear! We’ve got you covered with simple snacking swaps sure to scare off even the worst candy craving. Stock up on these slim-down staples now, and enjoy a happy and healthy Halloween!

14 Reasons to Have (A Little!) Chocolate Today

Read More

Treat: Milk Chocolate Bar
Trim-Down Trick: Chocolate Milk
We’re sweet on this swap for a few reasons: With this decadent drink, you’ll not only calm chocolate cravings, your body will get a boost from nutrients like calcium and vitamin D found in milk. Try making your own by blending one cup of nonfat milk with one tablespoon of dark chocolate syrup. Craving something cozier? Mix one tablespoon of unsweetened cocoa powder with your favorite zero-calorie natural sweetener (think Stevia or Monk Fruit) and one cup of nonfat milk for a healthier hot chocolate that won’t wreck your waistline. One cup of nonfat milk counts as one PowerFuel on Nutrisystem. One tablespoon of unsweetened cocoa powder is a Free Food on Nutrisystem; one tablespoon of dark chocolate syrup counts as about two Extras. Healthy hint: check your Nutrisystem Grocery Guide for more guidance!

Treat: Peanut Butter Cups
Trim-Down Trick: 3-Ingredient Peanut Butter Cups
This recipe for Peanut Butter Cups tastes just like the real thing, but without all the guilt. All you need is chocolate, peanut butter and some coconut oil and voila! PB cups you’ll love. Just as tasty? Chocolate PB melts. Just bring a small pot to medium heat on the stovetop, then add an ounce of dark chocolate, two tablespoons of peanut butter and two to three tablespoons of unsweetened almond milk. Stir until the chocolate and peanut butter are melted and the mixture is blended. Let cool then pour quarter-sized droplets onto a greased pan and place the pan in the freezer. Once the melts are solid enough to pick up, dive right in! This recipe makes two servings; on Nutrisystem, one serving counts as one PowerFuel and two Extras. Another diet-friendly way to enjoy everyone’s favorite flavor combo? This Chocolate Peanut Butter Smoothie!

5 Ways to Lose Belly Fat

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Treat: Gummy Bears (or any gummy candy!)
Trim-Down Trick: Dried Fruit
Noshing on dried fruit is a great way to satisfy cravings for something chewy and sweet without all the calories, fat and sugar of traditional gummy candies. Try dried apricots, apples, pineapples, figs or raisins. Just be sure to read the ingredients and skip the fruits with added sugars. You can also make your own dried berries. Just spread your favorites on a baking sheet and bake for six to eight hours at 200 degrees. Just be sure to check on your fruit every hour or so to prevent burning. On Nutrisystem, a quarter cup of most dried fruits counts as one SmartCarb.

Treat: Skittles
Trim-Down Trick: Frozen Red Grapes
We know, we know. It’s easy to be skeptical of any suggestion that involves replacing candy with fruit. But frozen grapes are the perfect combo―sweet and crunchy. Mix in some frozen blueberries and green grapes as well, and you’ll literally be tasting the rainbow! On Nutrisystem, one cup of these fruits counts as one SmartCarb.

6 Easy Ways to Lose Weight This Fall

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Treat: Peppermint Patty
Trim-Down Trick: Chocolate Mint Tea
If chocolate mint is your flavor of choice, brew a large cup of mint tea, then stir in two tablespoons of sweetened cocoa powder and two tablespoons of non-fat milk. You’ll get all the taste of your favorite treat―without any of the guilt! On Nutrisystem, this cozy combo counts as three Extras. Craving something cooler? Try this delicious Mint Chocolate Chip Protein Smoothie.

The post 5 Healthy Halloween Swaps for Every Kind of Candy Craving appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Wednesday, 28 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 in VR?

I’m a big guy. It’s OK, I’ve always been a big guy, but lately, I’ve added a few more pounds than I would like, so I decided I needed to lose some of it.

Turns out though having a sedentary job and a little baby means you can’t always get to the gym, go for long walks, or run around the block, so I needed to find a different way.

VR proved to be part of the solution. Turns out you can lose a fair amount of weight using certain VR games if you put your mind to it.

In theory, I could have lost more than 12 pounds, after all when you lose weight you also gain muscle but honestly, 12 pounds is more than enough weight loss for two weeks. Doctors recommend not losing too much weight a week as it can cause other issues.

Warning: This isn’t going to work if you don’t change your lifestyle as well. I lost weight sure, but if you want to keep it off and be healthy, not just thin, you will need to change your diet as well.

This VR game is all about being hungry and coping with it, I think its very beneficial at curving my hunger pains and helping me lose it (weight) https://youtu.be/AeN-DnnyONI

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Is a weight loss plateau real?

Over the course of a year I [18m] have gone from 270lbs to 190lbs, I'm 6' tall. 190 was my original goal but I decided I still had too much belly fat and could lose some more.

But this 190 to 170 seems much harder than 270 to 190. I eat 1500 calories a day, and I run a mile a day + 30 minute workout every other day. I am losing weight but it's so slooow. Like 3 ounces a week slow.

Do I need to change something or do I just need more patience? I keep a strict record of my daily calorie intake. It was dumb in hindsight but I used to think a plateau was just people getting lazy with their weight loss plans, but I haven't changed anything.

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I feel like giving up on weight loss?

Hey everyone, I (19f 5 foot tall 195 lbs) am long time lurker on this sub.

I've been trying to lose weight as long as I can remember but I just can't seem to pull together the motivation. I'll start a diet and the pounds will fly off, the first weeks will go really smoothly and I'll have fun doing it and thinking of new recipes and fun activities I can do outdoors. It will all happen really fast. And then... I'll stop. I can't really explain why, I just consistently just loose motivation to keep going, and that's the end of it.

In the past I've mainly focused on calorie restriction. I've considered that maybe I eat too little calories and that's why I give up? No luck - even when I bump up the amount I still just... give up. I exercise by walking mainly. Since quarantine I've gained 20 lbs, I stress eat a lot (eating is the only thing that comforts me).

I don't mind how I look- I think I'm pretty cute 75% of the time, but sometimes I look in the mirror and just realized I don't look how I want to look. Weight related illnesses run in my family, but to be honest that hasn't motivated me either. With the exception of a few key moments every so often (that fade) I just can't seem to really care that I'm really really overweight and I need to do something about it before my body starts seeing consequences for that. I think it might be hard for me because once I remove food I'm also removing comfort from my life. Even when I'm on a diet and I am comfortably satisfied I'll still want more. I don't binge eat.

I'm sorry for venting but I'm at a loss. If anyone has experienced this, what did you do? Any advice?

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