Sunday, November 15, 2020

Never thought that I'll write a post here. I need some advice and help, please...

Hello everyone.

Never thought that I'll write a post here. I need some advice and help, please... Been a long time lurker in this wonderful community. For reference, I am 23 years old, male, 170 centimetres and weight about 69 - 71 kilograms on average. The averages are weekly ones that are determined by measuring daily fluctuations.

My heaviest was 90 kilograms. It was awful. I've been a "Yo-Yo-Dieter", tried everything, you name it. The things that worked was meticulous calorie counting, weighing my food, using "MyFitnessPal" app. Also "Intermittent Fasting" works insanely well for me. Now, you're probably wondering, where do I need help with and advice? Here we go...

It's hard to open up, but I have been diagnosed with depression and anhedonia. Got on medication and felt a lot better. I have been seeing a therapist for over a year and a half right now. I noticed that starting a weight loss journey from an early age at about 12 - 13 years old has benefited me in a lot of ways. Why so early? I was weighing at 84 kilograms as a 12 year old. It didn't look good. That's where I decided to change. Either way, fast forward, during the whole journey, I once got to 90 kilograms as well. At about 21 years old, I started noticing binge eating tendencies. I would be insanely strict and perfect with my nutrition and tracking. One cookie or anything that is processed would deteriorate me in seconds. It would provoke a binge. I've read books about binge eating and so on, especially the highly recommended "Brain Over Binge". I've talked multiple times with my therapist about it. I practice mindfulness meditation, what we have noticed that the binge eating is driven by my emotional state. As a kid, I'd use food as comfort to numb the emotions. This habit is really hard to break even today, being 23 years old. Despite being in a healthy weight range, it drives me crazy. In comparison to where I was on the binging scale, I've improved a lot. I overeat, yes, but I think that happens to a lot of people. I definitely not binge like I used to where there's massive stomach pains and aches and still continue to eat, definitely past that.

The thing is, during this whole stressful period for all of us due to this pandemic and so on. I've been falling off the rails a lot. Food is always on my mind, I want to curse out of frustration, but trying not to write it out. I can't find a middle ground between intuitive eating, also known as not tracking calories and tracking calories. If I track, there's this kind of restrictive feeling and If I don't, my mind is constantly thinking "Am I overeating or under eating, what are the macros, fiber, etc?..." This is driving me insane. You can see how this drains me mentally, it takes so much effort. I'm wondering, do any of you have any tips and advice or should I just accept the fact that tracking calories is the optimal way to go for me, despite having binge episodes from time to time. These binges sometimes are provoked by going a little bit overboard over calories or in general eating something off. It's like an all or nothing mentality driven by perfection which does not exist...

I hope someone will read this long post and give out specific advice and tips. Thank you very much, doubt anyone will see this though...

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The Sweatpants Paradox

(28F, SW: 205lbs, CW: 180lbs, GW: 155lbs) At the beginning of 2020, I was working in the office, there was a weight loss challenge going, and I was walking a lot as part of my commute. Things were going well with my self-improvement and fitness.

Then lockdown hit and that all changed. First off, my commute is now 25 steps. 25 steps from my bed to my desk. No running to catch trains, walking to the bus stop, and no physical activity at all.

The other change is the work dress code. Instead of "smart casual" I went to sweatpants. No one can see me, so why would I wear jeans to sit at my desk chair for 10 hours? And so, fow many months I have sat and eaten. And GAINED.

I didn't notice for the longest time though. Sweatpants are so comfy and forgiving, I didn't notice any change. During lockdown I put on almost 20lbs but didn't see any difference.

Now for the paradox. The past 3 months, I've changed my habits. I bought a stationary bike (and have used it!) starting counting calories again and made sure to get out for a walk every day. In the past 3 months, I've lost 25lbs. It is COMPLETELY unnoticeable. My sweatpants still feel like they fit the way they did 3 months ago at over 200lbs.

I've realized that, despite this, I am still making progress. I might not see a difference, but the numbers don't lie. Maybe one day, when I can finally go back to the office, I'll even need new work trousers. For now though, I will stay comfy and keep grinding.

If you're feeling like you're not seeing any changes, don't worry. You are!

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How to find sustainable weight loss methods with a disordered eating past?

I know everyone struggles with finding ways to lose weight & then keep it off long term without reverting back. This has proved particularly hard for me, who struggled with anorexia in the past, then recovered but slipped into a cycle of binging & restricting that ultimately led to 20-30 pounds gained. I usually can restrict & heavily workout enough (due to my past) to get some of it off & see changes in my body, but it always (& I mean always- this has happened probably 5 times) ends in me binging, then giving up & just eating whatever I want until I’m disgusted with my body enough to restrict again.

Clearly, very disordered mentality I should probably get therapy for. But I think if I figure out a weight loss method that doesn’t involve 1200 calories a day & copious amounts of working out, maybe it could last. I think I’m just impatient & want to see results quicker- if I burn 2200 a day, 1700 should put me as a deficit, but that just seems like too much food to see change. I also find a lot of emotional comfort in certain foods & cutting those out completely seems to make binges more likely.

Any advice is appreciated :)

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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)

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

1. Air Fryer Peanut Butter Chocolate Chip 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 >

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 >

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

4. Cinnamon Sugar 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 >

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 >

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 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

7. Apple 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 >

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 >

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

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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oh how the turntables have turned...struggling to eat enough

female 26 5'1 105 lbs

so ive finally reached my goal weight last week and have been slowly upping my calories to get to my maintenance calories in a few weeks

but ive got the stupidest issue. how do i transition to eating and cooking for weight loss vs eating and cooking for maintenance? suddenly 500 calories seems like such a huge amount

the thing is throughout this journey i have gotten into the habit of cooking for weight loss so that i can eat a more satiating amount. ive been eating all home cooked food, chocolates only occasionally, using cooking spray instead of oil, no butter, no cheese (not my thing anyways)

but ive kinda always eaten like this but since most of my previous weight gain had been because of mindlessly overdoing it on sweets, chocolates, and mcdonalds and im not eating those anymore, i cant seem to reach my target calories anymore. and because i dont eat them that often anymore, i barely crave them except every few weeks/once a month

plus alot of it was snacking on those foods and i have been sticking to just 3 meals a day with the occassional snack every few day cause i noticed the more i snack, the more i want to snack (and i only snack on junk), so just sticking to set meals is perfect for me

so should i add snacks? im just worried itll lead me down to the previous road. plus im not hungry.

or should i ignore my hunger ques and do it anyways? but i dont want to stretch out my stomach to its previous size when nothing would fill me up

or should i just slightly undershoot my calories because i do eat a lot of junk on weekends when im out with people (which does more than makeup for the weeks deficit)

or should i start cooking with more oil to make me used to eating regular portions of food with people since they do tend to use more oil in their cooking and itll help me eat more intuitively?

how should i approach this?

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Day 1? Starting your weight loss journey on Sunday, 15 November 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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How do you explain not losing weight?

I’ve lost a stone on my diet but over the last two weeks my weight loss has totally stalled.

I am a 5’6” woman who now weighs around 67kg and I’m eating 1000-1200 calories a day which should be sufficient for a 2 pound a week loss.

I don’t understand why it’s stopped for the last two weeks. My understanding of diet is very good. It’s not 1000-1200 calories but-frying-in-oil or with-the-odd-tbsp-of-peanut-butter. Has anyone else had this? Is two weeks a period of time I should worry about?

As I said, I’m sure my diet has been 1000-1200. There is probably some variation (I.e. when I meal prep for the week I measure into containers ‘by eye’ so the portions should on average be, say, 600 calories but Monday’s could be 500 and Tuesday’s 700 - but that should all come out in the wash) and I am 99% certain that over the two weeks my calories have been sub-1200 on average.

I don’t know what to do other than be more exact when I measure my food - but I don’t know what that would give me other than peace of mind, and I worry it would lead me to be obsessive (which has happened before).

(I weigh weekly).

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