4 pounds lost in a week, or is my scale just inaccurate?

(22F, 5’7”)

Hey all, so Monday (the 1st) I decided to start running every morning for 30 minutes and started counting my calories again. I eat 1500 calories every day and have only been drinking water and coffee. I stopped dieting and exercising for about a month before I decided on Monday to get back on my weight loss journey. I weighed myself this morning and the scale said I weigh 181. Monday I started at 185. Is it possible since I’ve just started up again that I’m rapidly losing pounds or is my scale just inaccurate? Or maybe it’s just about water retention or something like that. I know losing 1-2 pounds a week is normal but I’ve also heard that you can lose more when you first start dieting and exercising. I never ran before now; I only did cardio at the gym (stationary bike, elliptical, stair climber) but since the gym closed I stopped working out. I’ve found in the past that running is the fastest way that I’ve lost weight.

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5 Healthy Tips for the Big Game

Football season is coming to a close and we’re all ready to sit back, relax and watch the big game. While we all love fried appetizers, cold beer and hot wings, they can do some serious damage to your waistline. Don’t give up on your New Year’s resolution this game day! Stay on track with our five healthy, football-friendly tips.

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1. Enjoy a pre-game activity.

Before you sit down for the big game, consider doing something active to start the day off right. Don’t worry, you don’t need to have a full-on sweat session. Grab the family, head outside and get in the football spirit with a game of catch! Even just a short walk can make a big difference. Check out the Fitness section on The Leaf for healthy tips and tricks for staying active.

2. Choose your snacks and appetizers wisely.

Fried food is a football game favorite. However, classic game day fare like mozzarella sticks, French fries and nachos are typically packed with calories and unhealthy ingredients. But not to worry! You can easily stay on track with delicious and nutritious recipes from The Leaf. Consider us your virtual recipe book for all things delicious! We have recipes for all of your favorites. We love making healthier fried food in the air fryer and diet-friendly alternatives for many popular snacks. Check out some our top recipes below!:

• Bell Pepper Nachos >
• 5-Ingredient Buffalo Cauliflower Breadsticks >
• Boneless Buffalo Chicken Bites >
• Air Fryer Mozzarella Sticks Recipe >
• Nacho-Style Roasted Chickpeas >
• Air Fryer French Fries >
• Spicy Buffalo Deviled Eggs >

Don’t feel like cooking? Let Nutrisystem cater your game day snack menu! We deliver pre-portioned versions of favorite treats right to your door. Because they’re already in the perfect serving size, you don’t have to worry about overeating. Our Cheese Puffs, Honey Mustard Pretzels and White Cheddar Popcorn are great choices for the big game.

10 Tasty Game Day Recipes

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3. Keep food in the kitchen.

Out of sight, out of mind! Avoid mindless snacking by keeping your game day spread off of the coffee table and in the kitchen. By ensuring there is a good distance between you and that pile of delicious food, you can help ensure that you don’t go in for seconds if you’re not feeling hungry. Keeping the food on the counter will just add an extra barrier between you and too many extra calories.

4. Limit alcohol.

We know, we know. There’s nothing like drinking your favorite ice cold beer while you’re watching the big game. But hear us out! You can enjoy a refreshing brew that’s lower in calories yet still delicious. Registered Dietitian and beer enthusiast, Mandi Knowles, taste tested a variety of diet-friendly beers to help us find the tastiest options. Check out her top 10 picks here! >  

When it comes to alcohol, moderation is important. You can enjoy up to two alcoholic beverages per week on Nutrisystem. We recommend spreading them out and enjoying them on different days of the week. Learn more about alcohol on Nutrisystem here. >

5. Use caution when ordering takeout.

Pizza joints and fast food restaurants are popular picks for game day grub. From pizza and hot wings to tacos and barbecue, the temptation to indulge is real. Not to mention, restaurant serving sizes are often way more than what you should be eating! If you plan to order out this game day, be sure to consult the Nutrisystem Dining Out Guide. We offer plenty of healthy tips and tricks for different types of cuisines. We also provide suggestions for some of your favorite restaurants! We also crafted this list of seven tips for ordering healthy delivery or takeout. >

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The post 5 Healthy Tips for the Big Game appeared first on The Leaf.

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Focus on the inputs, the outputs will follow...

The other night at my weight loss group someone mentioned that they weigh themself every day and that they got super pissed off if they gained.

That prompted a discussion about how often you should weigh yourself but it also got me thinking about our reactions to the outputs of our hard work.

First, understand that you cannot directly affect the short term output. The only things you can directly affect are the inputs, the choices you make. In turn, those inputs influence the long term outputs. Imagine it like having an argument with a friend. In the short term you can apologise (input) but you can't control their reaction (short term output). Over the longer term you can continue to be a good friend (input) and it's likely things will improve (long term output).

It's the same with weight loss. I can control what I eat (not very well, admittedly 😂) which is an input but I cannot control what the scale will say tomorrow (short term output). I can continue to control what I eat (input) and, in all likelihood, the long term output, my weight and wellness, will improve.

I also think it's important to look for other positive outputs besides just weight. Energy levels, mood, self-confidence, sleep quality, breathing - these are all outputs and by focussing on them all, you might find a positive change in one of those which keeps you going when the scales are being stubborn.

Control the inputs; diet, exercise, hydration, rest, positive mindset, and trust that the outputs will happen in time. Every day is a penny in the jar, you'll get there.

PS if you're interested I think weighing in once every 10 days or so is sensible. I once tried an experiment to weigh myself every couple of hours and the fluctuations are ridiculous, like +-7lbs in one day. I definitely don't reccomend weighing in every day.

Hope something here helps you.

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Looking for advice on metabolism, calories and losing weight

Just for some background, this time last year i was nearly 130kg, the heaviest I have ever been. I started keto and basically crash dieted my way to 91~kg without working out, eating not much at all and barely cheating. I was very happy with my weight loss but I plateaued. I decided I wanted to come off keto at the beginning of December, which immedietely let to me putting on around 10kg over December (I ate pretty bad), so started off this year at around 100kg. I decided i want to try to put on some muscle and approach a more sustainable way of losing weight where I can have a more healthy relationship with food, I found keto to be bad for my social life and didn't think it was something I wanted to stick to forever.

I have been working out since new year and strictly counting calories at 1800 a day and eating in an 8 hour window but am still 100kg. I weigh all my food and count macros to ensure I am getting enough protein. I do have the occasional cheat meal/day but I still account for all the calories, but to my knowledge I should be losing weight as my maintenance is around 2800-3100 a day. I feel there is something wrong and not really sure where to start, the conflicting advice online has left me stumped for my what my best approach is. Should I just restrict calories more? Should I start eating at maintenance again to try and 'reset' my metabolism, then slowly reduce? I have heard these methods are idiotic and that fasting is the way, and I've heard that calories in calories out is the only method etc. Any help would be greatly appreciated, I have done a lot of research but it seems the more I do the more confused I get.

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My last 5 lbs until my GW and I am stuck in a plateau

So I have lost 62 lbs so far in 11 months. I'm only 5 lbs away from my goal. I'm 150 and want to get to 145. It started last month really I noticed my weight loss slow down dramatically. Especially close to when I'm going to start ovulation and I'm used to that. But lately even after my period I work out everyday and still count my calories, And yet I'm still the same weight. The last time I had a plateau like this was when I first started my journey and I was stuck at 210 for a month. I do realize that weight loss slows down the less you weigh but I would really just like to see 140s lol.

I'm hoping after my period I'll have a rush. I just would like to see something change. I was stuck on 151 last month and only lost 3 lbs the whole month unlike the last month's when I would lose 5 to 6 lbs.

I've also noticed now that I'm smaller I am a bit more hungry. And as a woman I know my body tries to hold onto some fat. I count my calories but now that I'm smaller I can't live off 800 calories as a deficit. I still eat super healthy tho so idk.

Has anyone else had this happen to them as well in their last 5 lbs? Should I try something different or just wait it out? Am I still making progress? Advice would be great or shared experience.

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down 8 pounds with "intuitive" restriction

i haven't been able to sustain weight loss or keep weight off all my life. what might be different this time is that i'm not really "doing" much -- just eating 3 small'ish or "reasonable" meals a day and keeping sugar to a bare minimum (this might be key in curbing my appetite). i'm not calorie counting and not completely banning any foods, both of which have exhausted me in the past. along with limiting sugar, i want to eat more vegetables; i think the body wants a certain amount of substance to chow down on during the day so as not to deprive the senses, and it's better if that substance is not calorie dense. our bodies evolved for calorie scarcity and to some extent maintaining a good weight is a matter of tricking them, like you might encourage a child to do something beneficial but not-fun by making a game out of it.

i have high hopes that i can eat this way for the rest of my life and turn out to be not as fat after a while...no rush. my goals are to not have high blood pressure, and to not get dirty looks from other passengers on airplanes. i don't need 6 pack abs; i just don't want to be obese.

other things to throw in: eating slowly and mindfully, exercising, drinking lots of water.

what are some things that might trip me up? please pray to Macuilcozcacuauhtli (aztec god of gluttony) for me :)

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Lost 19lbs in just under three weeks. Sleep has been amazing, but I'm waking up with discomfort in lower back/sides.

Started dieting (1200kcals per day, 99% plant-based) just under three weeks ago and it's going very well - lost around 19lbs already (I know much of this will be water weight). My skin has improved considerably, I have so much more energy and my sleep has been '''amazing''' - I'm getting a full 8+ hours uninterrupted sleep every night.

However, when I wake up in the morning, I have painful aches on one of both sides of my mid-to-lower back (the "kidney area") from where I have been laying down. I am primarily a side sleeper and sleep with two pillows to help my breathing. I have a double mattress with a memory foam top.

This has only started since getting good sleep and over the past week or. In the beginning and prior to dieting/losing weight when my sleep was poor I wouldn't get this, but I would be tossing/turning in bed a lot more and waking up several times a night.

There are so many variables but I just thought I'd ask on here incase anybody has experienced similar?

It could be so many things:

• Change of diet causing a kidney issue (unlikely as I get aching/discomfort during the day)

• Good, uninterrupted sleep meaning I am laying positions longer when sleeping and this is causing pressure on the area.

• Weight loss itself causing a kidney issue or some other kind of medical issue?

• Weight loss reducing the amount of fat and bloating I had on that area, which means there is less 'padding'.

• The good sleep and weight loss exposing what was already a poor mattress and its taken until now to realise that? (however I've always found the mattress comfortable when I was overweight).

• Something else?

Any suggestions most welcome. Thanks.

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