Weight Loss Tips

Thursday, January 7, 2021

Accepting the fact that it's a lifelong pursuit...

I just wanted to share something, a mindset, that has helped me to reframe my efforts.

"Each day, for the rest of my life, I will need to put a little bit of my effort towards healthy living."

I used to find this idea oppressive. I now find it liberating. Let me explain. If you go through life waiting for that arrival date where you will no longer need to worry about food, your body, or healthy living, you will always be disappointed. Those of us who have learned to use food as a drug, a coping mechanism, an emotional support tool, will always battle with that urge. We aren't going to all of a sudden reach our goal weight and never need to worry again. That's not how it works. We need to actively retrain our brain and remind ourselves of what we hope to accomplish every day.

The other thing I've been reflecting on lately is that our efforts, even our failed ones, are not in vain. Many of us, if left without any checks and balances, would be much larger and less healthy than we currently are. We often forget this. We see our excess weight and think of it as a failure, rather than seeing all of the many successes we have had over the years in keeping more weight off.

So with that in mind, I find it helpful to consider my efforts each day as one part of a lifelong decision to manage my weight. I won't always be successful in each season, but I will always devote a bit of energy and attention to the pursuit of healthy living each day. It helps to banish this all or nothing mentality and remind us that fast weight loss should not be the goal. Lifelong management should be our goal.

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Been eating whatever doing CICO 1800ish Calories. Now 90/10 Plant Based/Vegan and everything has changed.

So October 20, 2020. Decided to start running again and eating better. Wanted to count calories because I don't do well with restricting anything. Box of cookies on the counter + me seeing them = no more cookies on the counter. LOL. Now with CICO I could eat a cookie I would just have to log it. Sounds simple and let me tell you it worked and is still working.

The reason i'm so glad that it worked is because it opened my eyes to a whole new world of nutrition. I watch a lot of documentaries about things that interest me. Nutrition never interested me until I started to lose weight on CICO. For anybody wondering how to lose weight or be a better athlete or any of that....watch The Game Changers on Netflix. Changed my perspective on everything. Plant Based/Vegan doesn't have to be about the environment or animal rights. It's all about nutrition. Those are just great add ons!

So when I say im 90/10 vegan im saying that I eat 100% vegan/plant based during the week. Weekends can be a little different. Pizza Hut Wing Street Wings just hit different on a Sunday Afternoon!

Im averaging 2.4 pounds a week. Most of my weight loss (27 Pounds) has been in the last 3 weeks (maybe 12 or 13 pounds in the last 3 weeks.) I believe the more rapid weight loss is subject to the plant based changes i've made. Im bumping my calorie intake up a bit during the week so i'm not losing as fast. I also run between 5-8 miles a week. On the weekends I try to do some sort of special physical activity like a round of disc golf/bike ride/hike. 2300 calories during the week strictly plant based and between 1500-1800 on the weekends of what ever finds my mouth. Also I only drink water, black coffee, an occasional sugar free redbull/monster), and some beer/liquor on weekends. Before OCT 20, 2020 I was eating whatever/drinking whatever. I wouldn't be shocked if i was eating 4000-5000 calories a day in junk and beer. I really blew up like a balloon in 2020.

When they say 100 calories of spinach (that's a lot of spinach) is different than 100 calories of coke a cola they mean it!! I feel better. My skin is clearer and my workouts are much easier.

To the folks who just started in this new year with their weight loss journeys.......KEEP GOING!! It gets easier and new foods/lifestyles/dIeTs (i hate the word diet) will find you!! Who new I would be mostly plant based starting the new year. I have 4 smokers on my back porch!! Oh and I have a beach trip planned in May so I gotta keep going too!! Don't want to look like a beached whale.

Sorry if grammar or punctuation is a mess. I went to diesel school. :)

a quote i like from an unknown source

"Stay Positive, Test Negative"

happy 2021

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How to approach morbidly obese person in health group to actually make an effort?

I made a social media group for a few friends so we can share our health journeys and encourage each other. The group is about half people who want to lose weight and half who want to gain weight healthily, all women. Everyone shares healthy meal ideas, workouts, diet info, and encourages each other to stick to their daily goals over the long term-except one person.

This person has been morbidly obese for over a decade. She is the most active member but her posts are very low effort and unmotivating. I’m genuinely concerned that she triggers myself and others to also focus on our failures over small victories.

For example, every day she posts about her water intake-great! But this is usually followed by a picture of fast food and an unasked explanation of why the food doesn’t matter because she did her best and drank 8 glasses of water today.

Personally I calorie count. She has made comments directed at my posts that “not everyone can eat celery and tuna”, after I posted my lunch which was a delicious tuna sandwich, like with bread and mayo so not something ridiculously bland or trim.

Her doctor told her to get a certain number of protein everyday for satiety so now she is drinking protein shakes on top of her regular meals. She posts super unhealthy “salads” soaked in dressing and always says “omg I can’t even finish this salad!”. She regularly just posts about how important it is for her to just try eating healthier and not focus on calories. Then she will say she’s doing a liquid diet for 1 day because her doctor said to if her weight loss stalls. She will say she wants to buy more vegetables but her husband doesn’t eat them as an excuse. She’s obviously not losing any weight.

Even if she does post about walking (and we encourage everyone to walk and consider it valid exercise) which is 6k steps for her at her weight, it’s always followed by one of her pasta meals with an excuse as to why she really deserved 2# of pasta that day.

2 people have reached out to me that they are not participating in the chat anymore because it’s hard to stay motivated when you see someone making excuses for themselves and attacking others actual efforts to lose weight or have a workout regime.

She is frankly depressing and I don’t know how to approach her about it without just ending the entire group. I’ve really tried to encourage her but find myself becoming an enabler for her obvious eating disorder and my own toxic positivity cheering on her low-effort posts is becoming unhealthy for my own motivation. Any advice would be appreciated.

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Binge-eating after weight loss

[20F, 5’2 / 175 -> lockdown 114 pounds -> a week ago 102 -> currently 104 pounds]

Hi, more than 90% of the weight loss happened four years ago, but a few months back (post-covid) I gained 8 pounds.

Hence, I went on a CICO (mainly vegetarian, but not full on) diet. My lowest was 102 pounds (or 46kg) on 1200-1300 calories.

Recently, I’ve been getting bouts of unhealthy cravings and they’re all CARBS. Potato chips, rice, anything with flour and grains. I usually keep carbs under 120g. For three consecutive days now, it’s been over 140g and I can’t seem to stop until I’m bloated.

Is there anything I could do to chuck those habits aside? I had binge eating episodes back when I was 140-ish pounds.

Also, slightly personal but I’m not sure if my menstruation cycle was affected by my 1200cal diet. Just 10 more days and I’ll officially be period-free for an entire month. It’s the second non-consecutive month ever since the diet started.

Any kind suggestions would be appreciated. Thank you!

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17 Healthy Chicken Breast Recipes for Your Weekly Menu

Chicken dinners are winners just about every night of the week. That’s because chicken breast has become a weight loss champion—it is high in protein yet low in saturated fat. Plus, it’s so versatile that it fits into any cuisine, from Italian to Mexican to classic American. To inspire you with chicken breast dinner ideas for your Flex meals, we’ve gathered our most popular, weight loss-friendly chicken recipes. Some of them are sure to become favorites at your table!

Power in Protein: The Major Health Benefits of Chicken

1. One-Pan Lemon Chicken Rice Skillet >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable

Here’s the perfect dish for those days when you need a meal that’s simple to make, easy to clean up and certain to please the whole family. Everybody’s appetite will be satisfied with protein-rich chicken breast seasoned with garlic and fresh lemon, savory rice and tender zucchini (or your gang’s favorite veggie). And there’s only one skillet to wash when you’re done.

2. Pizza Stuffed Chicken >

On Nutrisystem, Count As: 1 PowerFuels and 1 Extra

Put everything you love about pizza—zesty marinara sauce, melty cheese and spicy pepperoni—between tender pieces of chicken breast and you’ve got a healthy meal that’s loaded with flavor. The recipe makes four servings so you can share it with others or freeze extra portions for quick meals on busy days. Feel free to garnish with some fresh basil for more fresh flavor!

3. Slow Cooker Pumpkin Chicken Chili >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable (add 1 Extra if using cream cheese)

This chili isn’t just healthier than standard calorie-laden recipes, it’s tastier. The pumpkin adds a naturally sweet note to balance the pungent flavor of the fire-roasted green chilis and jalapenos. With a slow cooker, the ingredients have hours to blend while you are taking care of your to-do list. You even have the option to add some low-fat cream cheese for extra creaminess!

Healthier Fried Chicken & 13 Other Amazing Air Fryer Recipes

4. French Onion Stuffed Chicken >

On Nutrisystem, Count As: 2 PowerFuels, 1 Vegetable and 1 Extra

Chicken breast recipes are just about the perfect host for so many of your favorite flavors. In this dish, you can savor the comforting tastes of classic French onion soup—including zesty onions and creamy cheese—while also powering you up with essential protein.

5. Italian Chicken Casserole >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and 1 Vegetable

Casserole recipes are a convenient way make chicken breast and whole grains like quinoa in a single meal and infuse them with your favorite flavors. We made this one Italian style, with tangy tomatoes, zingy garlic and melted Mozzarella cheese. We also add savory herbs, such as oregano and basil.

6. Air Fryer Dry Rubbed Chicken Bites >

On Nutrisystem, Count As: 2 PowerFuels and 1 Extra

The air fryer gives these seasoned nuggets a crispy coating without loading them down with greasy oil, while the chicken inside stays tender and moist. The whole family will clamor for more, so it’s a good thing you can have a batch ready in about 10 minutes.

7. Healthy Chicken Piccata >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels and 2 Extras

Breaded chicken on a bed of pasta and topped with creamy garlic and lemon sauce can be a part of your weight loss plan when you make it our way. This version is lip-smacking good and it’s sure to keep you feeling full for hours.

What Your Plate Means for Your Weight Loss

8. Instant Pot Buffalo Chicken Lettuce Wraps >

On Nutrisystem, Count As: 2 PowerFuels, 1 Extra and 1 Vegetable

All of your taste buds will light up when you bite into the flavorful filling of spicy buffalo chicken, creamy blue cheese and crunchy veggies in these irresistible lettuce wraps. With the Instant Pot, you can them whip up for a quick lunch or dinner on a busy night. The Instant Pot makes healthy chicken breast recipes a breeze!

9. Teriyaki Chicken Foil Packet >

On Nutrisystem, Count As: 1 PowerFuel, 1 Vegetable and 2 Extras

You can keep it simple but satisfying with this easy dish, made with chicken breast and a mix of vegetables, all glazed with sweet and tangy teriyaki sauce. Each serving cooks in its own foil packet, so you can vary the veggie choices to match the preferences of everyone at the table.

10. Chicken Pot Pie >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels and ½ Vegetable

With this recipe, you can enjoy the comforts of digging into a warm, fragrant chicken pot pie and stay on track with your weight loss goal. It has everything you want—bites of white-meat chicken breast, tender veggies, creamy sauce and a crusty biscuit topping—but comes with just 267 calories per serving.

5 Foods with More Protein Than Chicken

11. Chicken A La King >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels and 1 Vegetable

A favorite for many families, Chicken A La King recipes feature sweet peppers and hearty mushrooms along with chunks of chicken breast on top of a bed of pasta. With this recipe, you make six belly-filling servings, so there’s plenty to share or to save for another day.

12. Fiesta Chicken and Rice Bowl >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

This recipe is your solution when you’re craving a burrito—it has all of the best parts and none of the excess calories. Start with seasoned and grilled chicken breast, add fresh avocado, salsa, lettuce and cilantro. Serve it over cooked brown rice. Watching your carbs? Swap the brown rice with riced cauliflower!

13. Instant Pot Chicken Creole >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra

Dishes like this zesty Chicken Creole are proof that healthy eating is never boring. It’s spiced with onions, garlic, cayenne peppers and more that amp up the flavors of the tangy tomato sauce and the plump bites of chicken.

4 Rotisserie Chicken Recipes for Quick and Easy Flex Meals

14. Creamy Spinach Stuffed Chicken >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 1 Vegetable

The outside of this dish is tender chicken breast, while the inside is a savory mix of spinach, melted cheese, crispy breadcrumbs and nutty quinoa. This fancy-looking feast is surprisingly easy to make yourself, even if you’re not a whiz in the kitchen.

15. One-Pan Chicken Parmesan and Green Beans >

On Nutrisystem, Count As: 2 PowerFuels, 1 Vegetable, 2 Extras

This version of the Italian classic has everything you expect—tender chicken breast with a crispy coating topped with rich marinara sauce, creamy mozzarella and grated Parmesan cheese. But instead of filling up your kitchen sink with pots and pans, you make it in your oven on one single pan with a side of juicy green beans.

16. Hasselback Chicken >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 1 Vegetable and 1 Extra

When you want something different than your usual chicken dishes, try our “Hasselback” chicken. It’s a plump chicken breast sliced open and filled with red potatoes, colorful sweet peppers and zesty red onion. It’s flavored with the zing of Cajun seasoning, treating you to different tastes and textures in every bite.

17. Easy Chicken Fajita Bake >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 1 Vegetable and 3 Extras

Fajitas can turn any meal into a fiesta, and you are sure to celebrate when you sit down to this flavor-packed meal of seasoned chicken breast, shredded cheese, black olives, colorful bell peppers and onions, spiced Southwestern style with chili powder and lime juice. Add hot sauce to taste and let the party begin!

Hungry for more chicken dinners? Check out the Nutrisystem menu for convenient home delivery! Get started with a weight loss plan today >

Become Unstoppable with a Personalized Weight Loss Plan

The post 17 Healthy Chicken Breast Recipes for Your Weekly Menu appeared first on The Leaf.

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Set back,looking for advice

I first started my weight loss journey back in April. (32F, SW:255 CW:211). I hit my lowest on boxing day, which was 208lbs. I was so excited! But then I overindulged a little with my roommates, and I went up about 7 pounds. It was a bit discouraging, seeing as I've worked so hard since I started. I know what I need to do is look at how far I've come, and just get back up and continue on. My issue is I'm just so hard on myself, and like so many others, I suffer from body dysmorphia. Whenever I look in the mirror, I see my 255lb self, even though I have been keeping progress pictures, and they say otherwise. Time and time again I've read aeticles not to be, and to just celebrate the small victories, and I will get there. It's just been tough for me. How do you stay positive and keep it up? I feel like I've fallen into a funk, and I don't want to stop now.

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Don't be like me.

Hey guys, so I (28F, 200lbs(90kg)SW, 130lbs(59kg)CW 5'7"(170cm)) lost my weight over the course of about 2 years and have kept it off for the better part of 3 years. Lately I've been having a lot of mental health issues and they've very much been worsened by my body dysmorphia. So, for all of you who are starting out on your weight loss journey because of New Years resolutions or a generalized desire for change I wanted to share some tips for getting to where you want to be and LIKING yourself when you get there. I do not want anyone else to get to the end and feel like a failure. I constantly feel like a failure and while the rational part of my brain knows this isn't true the part that exists on its own is unfortunately more powerful, so here's a list of things I wish I had done to prevent that from happening (because in hindsight it was 100% preventable).

1) A lot of people (myself included) when they start the weight loss journey have in their head this image of what their body will look like when they've finished losing the weight. This is not a great way of looking at yourself. Fat will come off where it wants to, you have no say in that. I'm at the low end of healthy BMI and I have belly rolls. I hate them. I also went from D cups to A cups. It's maddening. Compared to what I was it's wonderful, but compared to what I wanted it's failure. It's hard looking at myself and thinking that all my work led to failure. This is absolutely not how ANYONE else sees me. This is all in my head, but my head is loooooud. Do not ever let those thoughts in, and do not let those thoughts drive your weight loss journey. Be proud of your progress and celebrate being healthy. Do not pursue a specific image when you have no idea whether or not your body will actually let it happen. Pursue health and celebrate the features that improve as they improve.

2) Dieting is not a punishment. Millions of people have gained and lost weight for whatever reason. You do not need to punish yourself for indulging in food when it tastes amazing and makes you feel great. You also do not need to STOP indulging in food. Food is fantastic. What is important is understanding what foods you eat because you genuinely love them and what foods you eat because they're there. For example, I love LOVE burgers. Love them. Love them so effing much. You know what I don't love nearly as much? French fries. You know what has a hell of a lot more calories than your average burger? French fries. You know what every goddamn burger comes with? French fries. Don't get me wrong, I love french fries but I don't crave them like I crave burgers. Same with potato chips. If they're in the house I eat the whole bag, but if they're not in the house I don't even think about them. I love them, but don't crave them. Eat your cravings, but eat them responsibly. Craving pizza? Get a personal sized pizza and have some steamed veggies beforehand to fill up your stomach. Craving pasta? Same deal. Craving chocolate? Maybe a chocolate mousse instead of chocolate cake. And hell, if you want chocolate cake eat chocolate cake. People who are "naturally" thin tend to eat anything they want but can listen to when their body says "ok that's enough". Your body will eventually click into this state. Don't punish yourself by not eating the things you love, just be conscious of what's going in.

3) Plateaus and ups and downs are normal. Do not be discouraged. Do not feel like you're failing. I plateaued at 170lbs and 150lbs for mooooonths. I even got down to 140, then went back up to 150. I have since been steady at 130 for years. Ups and downs are not failures. Plateaus are not failures. They're as normal as normal can be.

4) Your goal should be health, not image. Be healthy. Unfortunately, being overweight/obese/underweight/normal weight is directly linked to your health. The type of and amount of food you eat is also directly related to your health. Even if/when you plateau, yo-yo, or reach the end and aren't happy with how you look, focus on HEALTH. The stuff you eat, the things you do, the choices you make. A healthy lifestyle leads to a better life. More energy, lower risk for many many diseases, being stronger in general, being happier in general. Health is related to all of these things. Be healthy. Even if you plateau. Even if you gain weight. Think about whether or not what decisions you're making are healthy. If they are you're fine. You're absolutely fine.

The takeaway is be kind to yourself. It's a journey and it's a lifestyle change. It takes time. It's difficult. It's the hardest easy thing you'll ever do (calories in/calories out sounds so simple on paper...). Do not ever punish yourself. Do not compare yourself to someone else. And above all, don't get discouraged if things don't go the way you planned, if you don't lose as fast as you wanted or don't look the way you expected. Be kind to yourself and good luck on your weight loss journeys ❤️

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