Getting tired of it.

Pretty much just a rant here lol.

I've been working out on and off plus eating well since around September, so that's 4 months. I started seeing a few results in around October time and felt like I was getting stronger. I really want to be able to do a pushup, I know it sounds ridiculous because it's been 4 months now and I still can't do it but then again it's because I haven't been consistent. I'll probably workout around 3 times a week, maybe 4-5 if I'm not a little bitch about it.

Just really getting tired of wanting to see a difference, my legs and arms have gotten smaller a lot to be fair but I haven't been seeing results for around a month now like goddamn. It's exhausting wanting to workout and be able to see change all the time, I don't like the "workout to lose weight" kinda mindset because I just want to be healthy and in shape. I wanted to be able to buy new clothes for college at the end of the year but I can't because I'm still fucking chubby. Sorry, I know this post is quite negative, just losing motivation to even do this anymore.

If anyone has any advice or just wants to talk about their weight loss journey that would be great, thanks. Hope you're all well.

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Is 1500 a good default calorie deficit?

I went from 205 to 185 mostly from eating less, my usual calorie intake was 2000+ and now its 300-1000. The weight loss is nice, but I think the eating less to this extent is causing issues. Like I don't know if anyone else has dealt with this, but my acid reflux issues seemed to worsen. I've been having dry mouth, bad breath, sore throat, and I think because of that. Last night I literally felt the acid come up throat and almost vomited.

I think I'm going to stick to 1500 calories instead of how much I've been eating. Though does that mean I'll gain the weight I've lost back? Also is 1500 calories a good default calorie deficit? Like I'll still lose weight? I'm trying to get to 140 pounds at least.

Also would appreciate if anyone can tell me why I still look the same too even with the weight loss? I haven't noticed much difference physically.

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Started my weight loss journey at 196.5 Currently at 182.8 pounds. Might Start the new year Going From Obese to overweight!

I lost a total of 13.7 pounds since starting to really focus on eating right around October 22nd. Since December 15th I have been adding Leg and arms to my work out alternating days and doing cardio daily. All during the week.

Weekends I care for my 2 year old. And take a break from my fitness routine. Just got my 6th workout in today.

Crushed my leg routine along with some core workouts as well. Did about an hour and a half of strength training, including 10 minutes for stretching.

Since really trying to eat healthy I have been losing just a little over 1.5 pounds on average per week. The last couple of weeks since adding working out too, I have been losing about 2 pounds each week!

I’m now 2.8 pounds from going from Obese to overweight. Once I get down to 180 pounds I will no longer be obese. A goal I’m really looking forward to!!

So maybe, just maybe, I might get there in time for the new year! Of course even if It takes me a few days into 2021 to reach that goal I’m still going to be happy.

Once I’m at 180 my next goal is going to be 164. That was my previous highest weight before getting pregnant with my son. My ultimate goal weight is between 120-135 pounds. But I’m just focusing on smaller goals, one step at a time.

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Thoughts as I leave Class 3 Obesity for the first time in two decades

(Modified from a post I made on MFP) My BMI today was 39.9. Not something most people would celebrate, but for me it is a major milestone. I have been categorized as having Class 3 Obesity (BMI >40.0) for most of my adult life. At the beginning of this year my BMI was above 50. I weighed 321 pounds (at 5’7”). When I started logging my weight in June, I had made it down to 313. I started logging food on July 21st, and that has given me a ton of perspective that helped me get through some plateau weeks in September and November. Today, the scale said 254, the least I have weighed since I had my son in 1999. I still have quite a few pounds to lose, but for the first time in my 45 years, it feels attainable.

Here are a few thoughts I have had as I reflect on the past few months and how it has been different from every other time I have been on the journey down the scale.

Things that have worked for me

• Making eating a judgement-free activity - In the past, a single day going over calories was enough to derail my entire progress. A single increase on the scale, when I was sure that I was “being good” would be followed with a fast food binge, since “it didn’t matter anyway”. This time, I’m looking at the numbers, finding explanations when things aren’t working, and that keeps me from looking at higher calorie days as failures. I’m eating within my goals almost every day, so even a weekend of indulgence can’t numerically offset the hard work I’ve been doing every other day. I don’t indulge often because I’m so excited by my progress, but when I do, I can finally enjoy a splurge without attaching guilt to it. There are no “bad” meals or “off-limits” foods as long as I am keeping track and sticking to my goals most of the time.
• Looking for explanations, instead of giving up when the scale isn’t budging - I can look at my food diary and see that I have been staying within my calorie goals, so when the scale isn’t moving in the right direction, I try to figure out why. I started with a very low carb diet, but that just wasn’t working for me. As I reintroduced carbs, my weight loss stopped for almost 2 weeks. In the past, I would have given up, but I knew that my early weight loss with low-carb eating was primarily water weight. Instead of giving up, I realized that the water weight was going to come back when I started eating carbs again. I was patient with myself, kept eating what I needed to, and was rewarded with continued weight loss once things had equalized again. I had another slow-down when I started exercising. (That’s the most demoralizing one of all, since we work so hard, only to see the scale creep up.). Instead of freaking out or being down on myself, I looked at the diary, saw I was within my goals, and looked for other answers. I found out that the soreness you feel from exercise (DOMS) is partially due to water retention in the muscles. I wasn’t doing anything wrong, my body was just taking care of itself the only way it knew how. There was no reason to stop hiking or doing my VR workouts. I waited it out, and in a couple of weeks the soreness and extra water weight was gone. A couple of weeks can feel like eternity, but because I was being faithful with my logging, I was able to push through to start seeing results again.
• Find things that work, and drop things that don’t - Exercise has always been a nightmare for me. I have tried every commercial workout you can imagine, and then some. This time, if I tried something and I didn’t love it, I looked for something else. Historically, I’ve gotten frustrated that I never felt like I was in good enough shape to get into shape. Workouts were impossible. My range of motion and stamina wouldn’t let me get through anything. This time, I started digging through YouTube and found seated workouts that I could actually get all the way through, and walking in place workouts that got my heart pumping without pushing me beyond my limits. I started hiking, since I needed a Covid-safe way to get out of the house. I’ve been taking pictures on my hikes and teaching myself how to watercolor using those pictures, so my motivation to go out isn’t just weight loss, but it’s also a creative outlet. And any day I’m not feeling whatever I had planned, I look for something new to try. There’s no reason to be miserable while trying to get fit.
• Sodium free beef and chicken broth - I know it sounds bland and awful, but this has been my crutch. I have always been a snacker, so I knew I would need something to fill that void. I fill a big thermal mug with hot water, put in 2 packets of broth and some kind of seasoning (Cajun spice, Frank’s Red Hot wing sauce, Ají Chileno (a Chilean pepper sauce), or whatever strikes my fancy). I can sip at that for hours and get my “savory snacking fix” for under 30 calories. And something about the broth keeps my hunger at bay better than just filling up on water. It’s cheaper than chips, and once you play around with seasonings, it doesn’t get boring. It has been an absolute lifesaver for me to keep the snack cravings at bay.
• Realizing I will never be as good at guessing the weight of food as my food scale is - Sounds silly, but I thought I was really good at eyeballing servings. I got a food scale in September and very quickly learned that I was an exceptionally generous estimator. You can get a decent digital food scale for less than $30, and it will absolutely help keep you accurate and honest in your food tracking.

I’m far from an expert, but these are somethings I’ve learned in my ongoing journey. I hope they are as helpful for someone reading this as the support I’ve gotten from posts in this community.

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Plateau Ugh!

I’ve hit six months of my weight loss journey at 30 pound loss, but for over a month I’ve steadily stayed at the same weight and body fat percentage. I’ve made sure my protein macros outweigh my carbs, limit my sodium to less than 2000mg/day, upped my protein, and I’ve been consistently weightlifting 3-5 times a week. A couple years ago, I reached 38.2% body fat (the same as my plateau today/this past month), and I didn’t budget in weight for over 20 months despite actively trying. I’m a bit frustrated, and I’d love for any advice on how to change this around. Thank you in advance for any replies!

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No one notices massive weight loss?

So basically what the title says. I’ve lost 20 pounds over the past few months and the few people I see fairly consistently haven’t noticed at all. I know 20lbs isn’t much compared to what some of you amazing folks have lost, but for me it makes an obvious difference. I started at 137 at 5’6 and I’m down to 117. I feel great, back into my old jeans, so it’s really not about other people noticing or anything. I just think it’s kind of strange? Right? I feel a little crazy, like maybe the scale is lying or my clothes just got stretched out or something lol. This group of people always notices when my partner loses a few pounds or one of us gets a hair cut or something, and they always say something. So what’s the deal?

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5 Holiday Hiccups That Can (Seriously!) Hinder Your Weight Loss

‘Tis the season of parties, feasts and daily temptations to abandon your healthy eating plan. You deserve to celebrate and indulge in the pleasures of the holiday. You’ve been eating well and have stayed focused on your weight loss goals. But you don’t have to let go of all the progress you’ve made to enjoy the season. Avoid these common mistakes so that you can have all the fun with none of the regret.

10 Ways to Prepare for a Healthy and Happy Holiday Season

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Here are five holiday hiccups that could sabotage your weight loss goals:

1. Don’t go holiday hungry.

You might think that skipping meals before a party will “save” you calories. But when you are ravenously hungry and standing in front of a buffet table of high calorie goodies, you’ll find it hard to resist piling it on.

Eat your regular Nutrisystem meals and snacks on party days and then load up your plate with (unlimited!) non-starchy vegetables. Indulge in just a few bites of the treats you love the most. Better yet, offer to bring Skinny Spinach Dip, Loaded Potato Skins or one of our other favorite appetizers here on The Leaf Weight Loss Blog. No one else will notice they’re as nutritious as they are delicious.

2. Little tastes are too much.

When you’re cooking and baking for family and friends, you want everything to be just right. Naturally, you’ll have the urge to sample food as you are preparing it and getting ready to put it on the table. But a taste here and a little bite there can add up, gradually increasing your portion size without you even noticing. Instead, ask family members or guests to be your testers. They will be happy to help and you can enjoy the whole meal at the same time as everyone else.

3. Drink wisely.

Wine, beer and spirits can add to the festive mood of any get-together. However, excess drinking can leave you with more than a hangover. Alcohol loads you up with empty calories and can overstimulate your appetite, leading to unhealthy food choices.

That doesn’t mean that you can’t have a drink on the Nutrisystem program. Keep the calorie count as low as possible by choosing dry wines, light beers and cocktails made with seltzer rather than sugary mixers. Nutrisystem recommends a maximum of two servings of alcohol per week. Try to spread them out on separate days.

Click the link below to learn more about alcohol and weight loss:

Alcohol on Nutrisystem: Everything You Need to Know

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4. Get to bed.

Who can sleep when there’s so much to do? The long days and late nights of the holiday season can wear you down, which has a direct effect on your weight. According to Healthline, inadequate sleep increases your risk for weight gain and obesity. They explain that lack of sleep increases the production of ghrelin, a hormone that stimulates appetite. That can cause you to feel hungry even after your body is nourished. Help yourself stay on track by ensuring that you get plenty of shut-eye between all the preparations and parties.

5. No jumping to January.

If you are considering giving up on your healthy eating plan for the holidays and picking it up again in the new year, think about all the time and effort you’ve already put in. You’ve retrained your appetite and your metabolism and every healthy meal you eat is another step toward your goal.

If you keep in mind all that you’ve been learning about smart food choices throughout your journey, you can still enjoy the celebration season. You’ll be giving yourself a gift you’ll always treasure: a happier, healthier you.

Christmas Workout Challenge: 12 Days of Holiday Workouts

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The post 5 Holiday Hiccups That Can (Seriously!) Hinder Your Weight Loss appeared first on The Leaf.

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