Hey all, long-time lurker here! Just thought I’d share some of my progress so far. I’ve lost 22lbs in two months and I still have another 60lbs to lose. My goal is to be 130lbs by August 31.
Here’s how I’m doing it: I aim to eat about 1100 calories per day, I eat low carb (less than 50 net carbs per day), and I intermittent fast on a 19-5 schedule. Intermittent fasting has been a game-changer for me. I’m so prone to snacking in the evenings which tends to blow my diet out of the water. With intermittent fasting, I simply cannot eat at that time, and that works for me mentally.
To tone by body and (hopefully) avoid loose skin, I walk for 60-90mins at a time about 5x per week and have recently begun incorporating short core workouts into my routine.
I’ve had the absolute worst past few months in my personal life, so having my weight loss journey actually work out for me brings me immeasurable joy. Hope you’re all doing well!
Well the past 100 days have been a quite the journey and I wanted to share my success with you.
I knew I wanted to make a change to my lifestyle and that my weight was getting out of control. I was eating and drinking everything in site, but I never expected to see over 300lbs when I stepped on the scale.
I immediately started a low carb high protein diet supplemented with exercise 3-4 times a week. At this point I wasn’t tracking my calories or my workouts, I just knew I was eating healthier food than McDonald’s and doing more than sitting on the couch.
The first 20 lbs came off pretty easy and I knew I had to get serious if I wanted to continue my weight loss. This is when I started tracking calories and work outs. I did a strict CICO low carb high protein diet and doubled my cardio to around 30-40 mins 5 days a week and lifting heavy 3 days a week.
The second 20 lbs came off easy for me with that routine. I’m at the lowest calorie intake I feel comfortable at so my next changes came in my exercise. For the past month/month and a half I upped my cardio to burn 800 calories (about and hour of work) 6 days a week and lift 5 days a week (3 days heavy and 2 days light).
I have kept that routine for the past 30lbs of weight loss. It has been a ton of work with its share of highs and lows. There have been days I can’t wait to start working out and days I have forced myself to workout with tears of frustration in my eyes. This has really tested me as a person and forced me to confront a lot of things about myself I don’t like and recognize a lot of things about myself I do like.
I don’t know if I can recommend my aggressive approach to weight loss to anyone, but I can tell anyone reading this that you can do it. Losing weight is tough as nails, but we’re tougher. Start today and get after it.
I’d be glad to answer any questions anyone may have, but as with all this stuff YMMV.
I have always struggled with my weight. After years of maintenance at my “happy weight”, I started a steady incline in 2019 and seemingly couldn’t get off the carousel of disordered eating and binge exercising. For most of 2020, I didn’t even get on the scale because I knew by the way I looked and by the way my clothes fit that I would see an ugly number that would “depress” or “discourage” me. I even knew then that this was toxic thinking, but in December 2020 I finally decided to face the music and get on the scale. The number was indeed depressing as I hadn’t reached that high a number (that I knew of) in probably 6 years. But now that I was armed with information, I could do something about it. I fluctuated a tad through the holidays, but I kept at it. I plateaued even for a couple weeks in mid January, but when I got on the scale today I realized I’m down 12 pounds since early December! I haven’t been this weight since August 2018, and I’m at the top of my “comfortable” range!! The top of it, but at least I’m within it again!!
I really thought something was wrong with me and that I was becoming this “old bag who couldn’t be a cute weight again”, but to see this number today has given me all new hope. Don’t give up on yourself, you have control over your weight loss! You just have to stay with it and stay on track. You have to make it your daily lifestyle. When you stay consistent, you’ll see results. I’m sorry for the cliches, I’m just thinking out loud to encourage anyone who is hesitant to start or re-start their journey out of fear they’ve “strayed too far”... you’ve never strayed too far to turn things around. And you can’t make changes until you recognize the gravity of the problem.
I have a bit of a head scratcher – hoping there is someone who could speculate some of the reasons why I am seeing such a snail’s pace movement on the scale or can help provide insight on their own journey.
History: I have been overweight my entire 20’s.. I’m 29F and 5’6” and currently weigh 171lbs. Hovering about 20 lbs overweight and about 30lbs from my initial goal weight. The highest I have been is 195, and my “sticky” weight is usually around 184. I have been a yo-yo keto-er and have really grown to hate the “cheat day” mentality for myself. I know keto works for some.. and it certainly has worked for me, but because I know it will never be a lifestyle for me, I jump back up to the weight I started at. This time around, I wanted to focus on HEALTHY habits.. CICO, fasting, eating when hungry, filling my plate with veggies, working out my body, etc. I saw 187 on the scale at the end of the summer and did a quick few weeks of keto to get down to 172 in November before deciding to transition to CICO and intermittent fasting.
What I’m doing: Currently, M-F I will fast for 20 hours, eat for 3-4. Often times, I eat OMAD and I stick to a 1200 calorie day (some days are closer to 1000, heavy workout days are sometimes up to 1400 but no more). Trying to be aggressive about this weight loss, as I have my best friend’s wedding this summer. During the weekends, I usually fast 16/8 and still maintain my 1200 calories, again, up to 1400 if I have a heavy workout day. During the holidays, I was lazy with my calories but strict on my fasting and maintained my 172 weight. January 1st I decided to be VERY strict on my 1200 and introduce exercise. I work out 5-6 days per week on the stationary bike for 30-60 minutes. A goal of mine has been to focus on overall health, and feeling stronger has been a major win. I measure every couple of weeks. So far with this method I have lost 3lbs in 6 weeks and about an inch around my waist…. Really?? .5lb a week for all this work? Is this realistic? I really am trying to get a healthy mindset about weight loss, but I am working hard every day for progress and am feeling very low about it all. To top it all off, I have random “gains” that occur.. this weekend I “gained” 3lbs, despite being at 1200 calories or less every day except one where I was at 1350.. which means I currently sit at 171.
FAQ:
Water consumption – I know from the keto days how much water plays a factor in weight loss, water has also helped me through my fasting times. I drink black tea and water all day.. averaging about 64oz per day and many days up to double that amount.
Hormones – I am on hormonal birth control (Mirena) and have been for 6 years. I have always been VERY regular otherwise. I have looked up hormonal issues in women and do not seem to have any symptoms. It also seems that a lot of the treatments for hormonal issues have to do with getting on birth control to regulate hormone levels.
Fasting habits – I naturally eat 16:8 and almost always have. Fasting to 20:4 is no problem for me. I do drink coffee and tea (unsweet of course) during my fasts but that is all I will have.
Exercise/muscle – Could I be gaining muscle? Sure, but that much not to see any kind of weight loss or measurement loss? I do notice a major difference in the strength of my legs, but I am still very fleshy / not a huge difference in overall body composition from what I see. I would think if I was gaining muscle, I would still see a loss since I have about 20lbs before I am in a healthy weight range for my height. Also – I burn an average of 500 calories when I work out, and I do not eat back my calories burned unless it is a special occasion.
Undercounting calories – I make a habit to overcount, especially if I did not cook. Absolutely could be the case still, but I cook most nights of the week, so I know there is no added oil/sneaky calories.
TLDR: Any insight/ help / thoughts would be amazing. I am trying to develop a healthy mindset when it comes to weight loss and trying to not be tempted to crash diet before my best friend’s wedding. Additionally, I want to have a better relationship with food and my body.. losing slowly is absolutely no problem for me.. but I figured I would be losing more than AT BEST .5 lbs per week (at worst I have lost 1lb in 6 weeks of working hard every day). I borderline want to cry at my wasted efforts and want to pat myself on the back for working hard at this. However, if anyone has any advice I would be so grateful!
I just want to share my excitement somewhere because I don't feel ok talking with anyone except my husband about this yet.
I'm 31F, 5'5" and have a 5mo. I'm breastfeeding but I didn't start until a month or so in, was pumping full time before that. My heaviest was at the end of my pregnancy at about 230lbs. After she was born I hovered between 200 and 205lbs for months. I was so disappointed that the saying " you'll lose weight when you breastfeed" was a myth.
When I got pregnant I was at my max weight already, at about 195-200. We didn't eat particularly unhealthy but did order food in quite frequently (and ate out a lot before pandemic). When I met my husband was when I started those eating habits. I was about 150lbs when I met him 8 years ago. Prior to that I'd fluctuate between 140-150lbs as I would put effort into losing weight when I saw the weight creeping up. However after I met him it was a steady increase. The only time I lost any weight was during the few months I had a personal trainer because I was going to the gym regularly. Soon as I stopped with her the weight came back and kept going.
My other problem was that I deal with a mental heal issue called excoriation disorder. That's been an ongoing struggle for over 15 years. It means I pick my skin similar to trichotillomania with uncontrolled hair pulling. It's a form of OCD. It means I typically have multiple open cuts on my face that I hide with make up...but I hate wearing make up yo work out. So I'd work out on my good days, relapse and fall down again. Avoid the gym again. Eat to feel better.
I'm still working on healing myself from the childhood pain which originally sparked my disorder to develop. Still working on healing the negative thought patterns that constantly swirl through my mind. I pushed myself to at the very least have clearer skin for my wedding day since I wasn't able to put the effort into losing weight like most women do. I was successful for that! I wanted to be healthier for my daughter, I dont want her to see me picking and mimic me. I also want to be able to physically keep up with her when she's older and not be exhausted.
I always thought I'd be stuck with my weight issues until I fully addressed my mental health issues, but it seems just having made some progress there is helping. I feel worth the effort now at least.
This might shock you, but my weight loss seems to have nothing to do with any of that. My daughter has bad gas issues, and because I'm breastfeeding I have made diet changes to try to help her...which also helps me because she screams less and sleeps more. It's 100% only because of this that I stopped eating cheese and drinking cow milk after Christmas. Two weeks later I saw 198 on the scale and I was shocked. My only activity is a 30min - 1hr walk everyday (unless it's too cold or bad westher) and my husband and I made a pact to do some squats, push ups and crunches every night for one year as our new years resolutions. We have not yet broken that pact!
Stopping eating cheese and milk was huge for me. I knew I was addicted to cheese, I love it SO much. On bad days I would just order cheesy bread from Domino's and eat the whole thing as a snack. Anything I ordered from restaurants had cheese and sometimes I'd as for double cheese. I NEEDED it to feel satisfied.
Guess what? I don't! I'm amazed that I've been successful at not eating any, but if you heard how my daughter screamed from gas pain you'd probably drop anything to solve it too. It means when we order food now I don't end up having an extremely high calorie dish. I am sad to realize just how many menu items have cheese, but you can ask for no cheese. Sometimes that means it's not as good though because the chef was relying on the cheese for flavor...
I just cannot believe that this morning I was 193.6lbs. Sure, it's small progress...but I have been losing about a pound per week on average. So long as that happens I don't care about the quantity lost or how long it might take. I've literally never lost weight like this before, and with such minimal effort. I still eat a full breakfast of 2 eggs, 2 toast, one with peanut butter and fruit with my decaf tea with almond milk (doesn't taste like the tea I grew up with...it tastes like a new delicious nutty drink!). I still eat a full lunch...typically a cold cut sandwich just butter and cold cuts, a handful of plain chips, a bunch of veggies like carrots and cucumber, and one other food item I regularly switch up, sometimes it's even a cookie. Then a full dinner of something like a chicken breast or equivalent amount of another protein, rice or noodles or potatoes and a veggie side or salad. Sometimes a snack during the day and/or after dinner. I follow my hunger cues for snacks now.
Thing is, I was eating healthy like that before I got pregnant...but every meal would also have cheese. And I'd end up just wanting to eat all the time because my brain was stuck in an addiction mindset. I needed to free myself from the addiction before I could lose weight.
Edit: I also mostly stopped eating chocolate. It was another addiction that I snacked on fairly frequently. It wasn't a heavy indulgence but eating it would spark the same addiction waves in my brain as cheese would and affect my eating overall.
Now I'll forever be grateful for my daughter's screams...lol
Tldr: I've lost about 10lbs since Christmas...not due to major exercise changes, not due to breastfeeding, not due to healing my main mental health issue...but due to giving up my cheese addiction which allowed my healthy lifestyle efforts to work!
Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
Who says pancakes have to be off limits when you’re trying to lose weight? Fluffy, sweet and warm pancakes topped with maple syrup are a menu item that might seem like a no no for those trying to lose weight. But we have great news for fans of this classic comfort food: You don’t have to swear off pancakes! You just have to find healthy pancake recipes, make smart ingredient swaps and be mindful of your portions.
Many traditional flapjack recipes call for large amounts of all-purpose flour, sugar, milk and butter, which aren’t exactly conducive to weight loss. That’s why we gave pancakes a nutritional flip with lighter, healthier recipes that are delicious and easy to whip up, providing the perfect reason to jump right out of bed.
Healthy Hacks: If you love the flavor of maple syrup, try to find a low-calorie or sugar-free syrup instead! Butter lover? Use a zero-calorie butter spray for the buttery flavor your craving.
Here are the healthy pancake recipes you’ll skip “snooze” for:
Wake up with these cheery, lemony pancakes to brighten your morning and help to get you moving. Poppy seeds add a fun and fancy touch that will make you feel like you are dining at your favorite brunch spot!
Our lean, green spinach are packed nutritious and delicious, featuring fiber-rich ingredients like whole wheat flour, banana and fresh spinach. Get creative with the toppings! We love them with blueberries but other fruits, nuts or even Greek yogurt would be super tasty.
Take your pancakes with you on the go with these mini pancake bites! Made in a muffin tin, they are a creative take on a classic that allows you to bring your flapjacks on the road. Sprinkle them with blueberries, strawberries or chocolate chips for a unique taste in every bite.
Bring the taste of the tropics to your morning meal with a sweet, vegan pancake recipe that’s filled with the flavors of fresh mangoes and coconut milk. Topped with unsweetened shredded coconut, it’s the perfect plant-based pancake!
Turn your flapjacks into a hearty and healthy sandwich! Stuffed between two homemade pancakes is a delicious layer of cheese eggs. It’s another unique twist on your favorite breakfast flavors!
If you wake up in the morning thinking about pancakes but don’t want to go to too much fuss, keep this simple, yet mouthwatering, recipe on hand. Stir eggs, banana and cinnamon together for an easy, healthy batter that is ready to cook on a griddle in no time.
Savor these delicious pancakes and enjoy the holiday feel of eating sweet potato pie all year. Made with nutritious sweet potatoes, egg whites, cinnamon and nutmeg, then served with sugar-free maple syrup, these indulgent-tasting pancakes are kind to your waistline and thoroughly enjoyable.
Celebrate your independence from unhealthy breakfasts! Our protein-packed Red, White & Blueberry Pancakes feature Nutrisystem Vanilla Nutrisystem Shake. We top them with blueberries, strawberries and bananas for a patriotic pancake that’s filled with fresh flavor.
Nutrisystem’s Loaded Mashed Potatoes are the base of these savory and simple pancakes. Combined with egg whites, baby spinach, chives, garlic and black pepper, they’re perfect topped with low-fat sour cream or plain Greek yogurt.
Keep this staple pancake recipe on hand for mornings when you are seeking a little a.m. comfort food. Using a few basic ingredients, such as Nutrisystem’s Maple Brown Sugar Oatmeal, vanilla, baking soda, egg white and water, you can enjoy the coziness of fluffy pancakes and taste of warm, hearty oats in no time.
Another unique potato pancake recipe that’s Nutrisystem-approved! Featuring vanilla, cinnamon, shredded coconut and topped with a cream cheese drizzle, the family will be asking for these perfect pancakes every morning.
Too busy to cook these healthy pancake recipes? We’ve got you covered with Nutrisystem’s own Homestyle Pancakes. They’re one of our customer’s favorite morning meals because they go heavy on flavor, not on guilt.
Do you have your own delicious pancake recipe that’s too good to share? Submit your creative creations on our Recipe Submission page! Your recipe could be featured right here on The Leaf Weight Loss Blog for others to enjoy. Click here to submit your recipes! >
