Weight Loss Tips

Monday, March 1, 2021

Anyone who embarks on a weight loss journey should strongly consider seeing a mental health specialist at some point.

Losing weight (IMO) is equal parts physical and mental. When I started all of this, it seemed easy enough to follow the basic rule of CICO. But it wasn’t until I got deeper into this whole process where I realize my mental health was complete trash.

Even after I looked on the scale and (at my lowest) was 40lbs down, got complements from friends: I couldn’t help but look at the mirror and still see a fat f**k. I hated every part of who I was, would get so hungry that it got me angry, and still couldn’t say something nice to myself. I looked physical well but felt mentally crap.

But seeing a therapist really put a lot of my weight and body image issues into perspective. Talking though things like body dysmorphia, my unhealthy relationship with food, the past traumas that led me to being obese, how to break terrible patterns, etc: provided clarity that regular ole calorie counting couldn’t. I’m in a much better headspace than I was before but it’s still a WIP.

Don’t forgot that throughout all this, you still have to take care of your mental health too.

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Do I need to do stomach toning excersises to really notice stomach fat loss?

I, a female-born 17 year old nb individual at 170cm, have gone from 78,4 kg to 72 kg today after a year of a slower weight loss program. While I most definitely have lost weight, I don't really notice it? I still have my rolls when I sit, and my belly still sticks out more than other female-born individuals, not talking instagram models but non-edited other irl people. My sides seem to have lost a bit, but my remaining unhealthy fat definitely pools in my belly.

My goal weight is 65 kg, and I ride the excercise bike almost daily too. Should I add some crunches or sit-ups to my routine, or will I eventually lose the visible belly fat when I get closer to a healthy bmi?

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14 Delicious Recipes Starring Peanut Butter

It’s okay to get a little nutty while you’re dieting. If you’re talking about peanut butter, that is! The Leaf is filled with healthy peanut butter recipes that are diet-friendly.

According to Harvard Health, peanuts aren’t actually nuts. They are a legume, similar to lentils or soybeans. Regardless of their origin, peanut butter is a delicious and healthy option for those trying to lose weight. Studies show that people who eat nuts and peanut butter have a decreased risk of heart disease and Type 2 diabetes, says Harvard Health. Nuts and nut butters are filled with healthy fats and can help keep you full throughout the day. Never underestimate the fullness factor when you’re shedding pounds!

Fortunately, Nutrisystem has developed more than a dozen peanut butter recipes. All delicious, all healthy and all diet-approved! Keep reading to see how versatile peanut butter really is.

Go Nuts for Nuts: 10 Nuts to Add to Your Diet

Here are 14 delicious peanut butter recipes:

1. Chocolate Peanut Butter Popsicles >

Calories per Serving: 100

On Nutrisystem, Count As: 1 PowerFuel

This recipe is so simple, you probably already have the six ingredients for it in your kitchen! You just need some inexpensive popsicle molds (and not just for this recipe–check out these other Nutrisystem-approved popsicles! >). Blend together plain nonfat Greek yogurt, nonfat milk, stevia, vanilla extract, unsweetened cocoa powder and peanut butter in your blender or food processor. Pour into your popsicle molds and freeze. Enjoy your 100-calorie peanut butter popsicles as a dessert or snack!

2. 3-Ingredient Protein Bombs >

Calories per Serving: 131

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

We hear ya! You’re saying, “Three ingredients? I’m so there!” This smooth, creamy snack is even easier than it sounds. A chocolate Nutrisystem shake is mixed with peanut butter and fat free cream cheese to create these delicious protein bombs. The recipe makes 16 of these protein-packed peanut butter balls, with two balls as one serving.

3. 4-Ingredient Rice Krispies Treat >

Calories per Serving: 71

On Nutrisystem, Count As: 2 Extras

Who doesn’t like a crunchy and sweet dessert that is easy to make? Snack on one of these crispy bars filled our favorite nut butter. Crisp rice cereal is held together with creamy peanut butter, honey and vanilla extract. The recipe makes 24 bars and one bar counts as one serving. In one move you’ve stocked up on your snacks and desserts for practically month! Keep them in the fridge and grab a bar when you’re craving something sweet.

17 Crazy Good Dessert Recipes Under 200 Calories

4. Chocolate Peanut Butter French Toast >

Calories per Serving: 238

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

Though it sounds like a fancy brunch recipe, this deliciously sweet breakfast whips up in 15 minutes. You can enjoy a gourmet breakfast even on workday mornings! Start with whole wheat bread soaked in a mixture of egg, nonfat milk, vanilla and a scoop of your chocolate Nutrisystem shake. Cook in a pan for three to four minutes per side. Melt some peanut butter in the microwave and simply drizzle it on top. Sprinkle with some chocolate chips and enjoy your peanut butter platter!

5. 3-Ingredient Peanut Butter Cups >

Calories per Serving: 139
On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

Keep this recipe handy for Halloween! After you’ve tried one of these, you won’t be tempted by the high calorie store-bought versions you’re handing out to the kids. Make your own peanut butter cups with semi-sweet chocolate chips, coconut oil and crunchy peanut butter. Enjoy your favorite peanut butter candy made diet-friendly!

6. PB and J Power Bowl >

Calories per Serving: 282
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

The staple of childhood lunches becomes your secret weight loss weapon at breakfast. Combine peanut butter with steel cut oats, almond milk and a homemade jelly made with fresh strawberries, lemon juice and chia seeds. You’ll be loving this deconstructed PB and J sandwich every morning!

10 Ways to Give Your Morning Oatmeal a Makeover

7. No Bake Chocolate Peanut Butter Granola Bars >

Calories per Serving: 199

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Unfortunately, many store-bought granola bars are often calorie and sugar bombs masquerading as a healthy treat. It’s so simple to make your own and control the ingredients that you add. These bars are not only delicious, they are diet-friendly. Mix together rolled oats, peanut butter, honey and semi-sweet chocolate chips (or substitute some dried fruit). Throw them in the fridge and grab a bar when you’re craving a nutty treat!

8. Peanut Butter Chocolate Chip Mug Cake >

Calories per Serving: 146

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

The inventor of the mug cake deserves an award. They’re quick, delicious, mess-free and never see the inside of a hot oven. It’s microwave all the way. This quick dessert combines powdered peanut butter (found in the same aisle as regular peanut butter), a little whole wheat pastry flower, baking powder, stevia, banana, almond milk and chocolate chips. Three minutes in the microwave and it’s ready to eat!

9. Apple Peanut Monster Mouths >

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

These are so adorable, you’re going to have to fight your kids for them. When Halloween comes around, you need healthy and fun treats available for you and your family. Slice up a medium apple and scoop peanut butter on one side of each slice. Line up a row of nuts (macadamias, peanuts, almonds or cashews) to look like teeth, then top with another slice of apple spread with peanut butter. These peanut butter monster mouths are scary good!

No Tricks! Just 13 Healthy Halloween Treats

10. Chocolate Peanut Butter Crunch Bars >

Calories per Serving: 176

On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

When you get a jones for candy, we’ve got just the recipe to help. This yummy bar gets its sweet flavor and crunchy texture from a vanilla Nutrisystem shake, dates, peanut butter, chocolate chips, oats and vanilla extract. A food processor does all the mixing for you. Form your bars and thrown them in the freezer for an hour to create an easy Flex Snack that you can enjoy throughout the week.

11. Chocolate Peanut Butter Banana Smoothie >

On Nutrisystem, Count As: 2 PowerFuels and 1 SmartCarb

Add this one to your lineup of peanut butter recipes! This rich, delicious smoothie could not be easier to create. Blend together a chocolate Nutrisystem shake with peanut butter, frozen banana, water and ice. Start your day with this beverage and you’ll be having a peanut butter party all morning!

12. Peanut Butter Banana Pops >

Calories per Serving: 160

On Nutrisystem, Count As: 1 PowerFuel, 1/2 SmartCarb and 1 Extra

When it is hot outside, you need a cold treat to cool you down. In fact, you might want to make a bigger batch of these pops since you can store them in the freezer. Enjoy them any time that you’re looking for something cool and sweet. Simply combine peanut butter, bananas, water and honey in a blender. Pour into popsicle molds and freeze to create perfect peanut butter pops!

10 Banana Recipes You’ll Go Bananas For

13. Chocolate Peanut Butter Freezer Fudge >

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

This confection is so rich and creamy, you’re not going to believe it is diet-friendly. It’s so simple to make and only takes a few minutes. Simply heat up some peanut butter, almond milk and a packet of Nutrisystem NutriChocolaty Wafers in a saucepan. Pour the mixture into an ice cube tray or in circles on a baking sheet and stick them in the freezer. Enjoy them frozen or room temperature.

14. Chicken Kebabs with Peanut Dipping Sauce >

Calories per Serving: 219

On Nutrisystem, Count As: 2 PowerFuels

Just to show you how versatile peanut butter is, we wanted to include one of our favorite savory peanut butter recipes featuring this delicious ingredient. These chicken kebabs have a sweet, salty and spicy flavor that is unique and satisfying. Our favorite nut butter is featured here in a peanut dipping sauce made with peanut butter, chicken broth, soy sauce, lime juice and cayenne pepper. Lean chicken and peanut butter combine to create a protein powerhouse!

6 Snack Habits That Melt Pounds

The post 14 Delicious Recipes Starring Peanut Butter appeared first on The Leaf.

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5 Reasons You Can’t Fall Asleep at Night

It’s that time of the night when your eyes are glazing over, you’re yawning uncontrollably and your favorite TV show has started to lose its appeal. You’re exhausted and it’s clear that your body is desperate for a little shut-eye. You crawl under the sheets and close your eyes, just to find yourself waiting for sleep that never comes.

Whether you have difficulty falling asleep or you wake up throughout the night, you could be suffering from insomnia. According to the American Sleep Association, there are two types of insomnia. Primary, formally known as idiopathic insomnia, refers to an inability to fall asleep that is not caused by a medical condition, psychiatric issue or medication. Secondary insomnia is a consequence of a medical condition, such as chronic obstructive pulmonary disease (COPD) or chronic pain.

No matter what type of dozing dilemma you find yourself facing, you need help fast. According to Healthline, research shows that people who do not get enough sleep have an increased risk for chronic disease, reduced coordination, lack of concentration and minor or life-threatening accidents.

Before sleep deprivation starts to hinder your health and ability to function, it’s crucial that you identify what is keeping you up at night.

5 Ways Sleep Deprivation Is Affecting Your Weight

Here are five reasons why you can’t fall asleep at night and what to do about it:

1. You Don’t Stick to a Schedule

cant sleep

The hormone melatonin is released in the body as a response to a decrease in light says Harvard Health Publishing. Melatonin plays a huge role in the circadian rhythm, which is essentially your internal body clock. During the day when it is bright outside, melatonin is suppressed. As dusk falls, your body begins to release this hormone to help you wind down for sleep. To keep this process running efficiently, try to follow a consistent sleep schedule as recommended by Healthline. Even on the weekends, strive to wake up at the same time every day. Your body will eventually adjust to the routine, helping you fall asleep more easily at night.

2. You Don’t Power Down

cant sleep

If your nightly routine includes cuddling up to your laptop, phone or tablet, you might want to find another snuggle buddy. These close-range electronics can emit blue light. According Harvard Health Publishing, multiple studies have shown that exposure to blue light can suppress melatonin and impact the circadian rhythm. To prevent blue light from keeping you up, it is suggested to set an electronics curfew two to three hours before you intend to sleep. Try to leave your tablets and laptops out of the bedroom. If you sleep with your phone nearby, tuck it in your nightstand drawer or just beyond arm’s reach so that you aren’t tempted to surf the web before snoozing. You may also want to consider replacing your nightly social media scroll with a relaxing pre-sleep activity like reading or meditating.

Phone Beds: Your Sleep Better Solution?

3. You Eat or Drink Too Late

cant sleep

The National Sleep Foundation suggests that if you want to sleep well, you should pay close attention to when you’re eating and drinking. Eating a large meal too close to bedtime can affect your circadian rhythm and hinder your ability to fall asleep. Try to eat your last meal a few hours before hitting the sack and keep it light.

Caffeine is also a known stimulant that can keep you awake, so be mindful of how much you consume throughout the day says Healthline. If you struggle to fall asleep, you may need to cut back on the quantity or avoid drinking it too close to bedtime. Don’t forget that caffeine is in more than just coffee. Chocolate, teas and even medications can be sneaky sources of caffeine.

Nutrisystem offers a variety of weight loss programs that can help you create an ideal eating schedule and healthy habits. Click here to learn more >

4. You Exercise Too Close to Bedtime

exercise

Exercise at the right time of day can be more effective for good sleep than counting sheep. However, the National Sleep Association states that cramming in a sweat session too close to bedtime can actually hinder your sleep quality. It has been shown to increase your heart rate and body temperature, ultimately keeping you from drifting off to dreamland. People who exercise in the morning typically tend to fall asleep faster than those who exercise later. However, this can vary between individuals. It’s recommended to try different workout schedules to find what works best for you. Hate morning exercise? Here are some tips to make it easier >

5. You Put Too Much Pressure on Falling Asleep

cant sleep

If it’s been about 10 to 20 minutes and you’re still not falling into a slumber, don’t stress. The American Sleep Association suggests that you get out of bed until you are sleepy. Try heading to another calm space in your home and do something relaxing, such as reading or listening to calm music. Staying in bed any longer can lead to frustration or anxiety. By getting out of bed and doing something relaxing, you may find it easier to sleep and can prevent negative associations between your bedroom and the frustrating inability to fall asleep.

10 Ways Sleep Deprivation Affects Your Health

The post 5 Reasons You Can’t Fall Asleep at Night appeared first on The Leaf.

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Is there any way to help my obese brother, or do I have to let him “figure it out on his own”? 😩

I’m not sure if this is the right place to be posting this, but I feel that you wonderful people who have lost/have decided you want to lose weight may be able to offer me a unique perspective.

I’m very close with my big brother, who for all of his younger years was a very skinny, lanky dude. Somewhere in his mid twenties he began gaining weight steadily and has now been what I would consider obese for about a decade. Over Covid, similar to the rest of us, he has just gotten worse. He recently admitted to me that he is well over 300lbs.

Now I could care less about what my brother looks like, but he is SICK. In a recent outdoor family adventure he couldn’t keep up at all and looked like he was going to pass out (mind you it was fairly mild activity). He had to sit out the rest of the day about halfway through. He suffers from migraines all the time. He stayed over my house one night recently and I almost cried listening to him try to sleep as he has severe untreated sleep apnea.

Long story short, from the perspective of those who have been in this position, is there anything I can say or do to help him? He has mentioned to me that he wants to lose weight, but he has NO concept of a healthy lifestyle. My spouse and family tell me to stay out of it, which I have done for 10 years now. But I’m beginning to worry that he’s going to die young, and besides the fact that I love him to death, he also has small children that need him.

I thought about offering to join in a weight loss journey with him because I have some Covid weight I’m looking to lose, but my husband thinks this is a bad idea. Did anyone here undergo an “intervention” of sorts or have loved ones that successfully spurred you on?

Thank you all for reading, I appreciate it SO much.

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Parents vs Weight Loss

F 20 5’3 (SW 192)(CW 158)(GW140)I have struggled with my weight my whole life up until recently. I’ve always been relatively chubby or “thick”. However, during 2019 I went through some emotionally hard times and the only way I knew how to release my emotions was through food. I working at an office job at the time and in a relationship where food was our main activity. After being 170-180lb ish during my teen years, I eventually got to 192. I was miserable and my family would mention my weight gain and make me feel even worse. Keep in mind, my weight has been a topic to my family my whole life. Cut to September 2020, I had just gotten a new job that kept me constantly active so I decided to try IF. The weight just started coming off by itself. No CICO, no exercise, just consistent IF. Now, my family is concerned that I’m getting “too skinny” and they keep telling me not to lose any more weight. (For context, I have a brief history of drug use, but that was never a factor in my weight loss.) I am still determined to get to my goal weight and achieve my dream body. (I plan on incorporating an exercise routine + a healthy, but not restrictive meal plan soon) How can I reassure my family I am not unhealthy and that I’m happy with my lifestyle changes?

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I see no difference after 65lb weight loss?

Hello, I've been lurking here for a while and I really appreciate how much this sub has helped in my weight loss journey. I (25f 5'5) went from my highest weight of around 203lbs to now at 138lbs I still have a bit more to lose, my goal is about 125lbs. I know I've lost inches, none of my clothes fit any more and family members have made comments about me looking slimmer, but I can't see a difference when I look in the mirror. I didn't take progress pics which I really regret now. I just wondered if anyone else had experienced this? It's quite frustrating to have gone through so much effort and not see a difference!

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