Thursday, May 13, 2021

6 Simple Tricks to Help You Feel Fuller Faster

Feel fuller faster while you lose the weight! No sacrifice involved here: Use these six tricks to help make your body feel satisfied—fast!

Here are some simple tips to help you feel satisfied on your healthy diet:

1. Make yourself work for it.

Foods that require a little bit of manual labor on your part—like shelling or peeling—can help you eat less and still feel satisfied. In a study, published in the journal Appetite, students who were given a bowl of in-shell pistachios ate 41 percent fewer calories during class than those students who were given pre-shelled pistachios. But the students in both groups felt just as full and satisfied.

2. Downsize your plate.

If it’s smaller, you’ll feel more satisfied with the same amount of food. In a Cornell University study, researchers found that people who ate hamburgers served on small plates thought they were eating 18 percent more calories than they really were. And it works with serving utensils, too: another study from Cornell found that diners who were given a three-ounce serving spoon scooped out 15 percent more food than those who used a two-ounce serving spoon.

6 Veggies to Keep You Feeling Full While You Lose Weight

3. Add some oil to your morning menu.

Researchers in Germany and Austria both found that olive oil improved dieters’ feelings of fullness compared to butter, lard and canola oil. In the German study, dieters were given yogurt with one of these fats every day as a supplement to their normal diet. Those eating the olive-oil infused yogurt felt the fullest, and none of them gained weight or body fat despite eating the yogurt as extra calories. You can try this experiment on yourself: Add a teaspoon of the oil to morning yogurt and your stomach could feel fuller until lunch.

4. Get skinny glasses…

Just like your plates, glassware matters. According to the Journal of Consumer Research, people pour about 19 percent more beverage into short, squat glasses than they do into tall ones. So if you’re drinking your calories for a treat or to wind down, opt for a tall drink of whatever … and you’ll be one, too.

How to Eat More Fiber

5. …and fill them before dinner.

Fill up those skinny glasses with some good old H2O! Two tall glasses of water before a meal can help you eat less and feel fuller. In a Virginia Tech study, dieters who downed two 8-ounce glasses before meals lost 36 percent more weight over 12 weeks than those who didn’t do the pre-meal drinking.

6. Then turn off the TV.

If you’re distracted, you’ll require more taste sensations—sweetness, saltiness, sourness, crunchiness—to feel satisfied. In a study from the Netherlands, dieters who were asked to evaluate the sweetness of a beverage had a harder time doing so while they were asked to concentrate on a mental task. A study from the UK confirmed this and more—not only did eating without distractions mean dieters eat less at that meal, they also ate less later in the day. So clicking off “Law and Order” while you lunch could mean you’re less likely to reach for an unhealthy afternoon snack.

Give these tips a go and you’ll be well on your way to feeling satisfied and full all the time!

Although it can be harder to eat healthy while working from home, these eight hacks for eating healthy while working from home are sure to help.

Click here to lose weight and start your path to a healthy, happy life! >

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Does increased fitness / higher VO2 Max / lower weight affect my calculated calorie burn in a linear way?

TLDR; I was overweight, had V02 Max test / metabolic testing provided with calorie breakdown and used this for CICO. Now I am much healthier and lighter, but how can my current workout estimated calorie burn based on HR be adjusted to provide more accuracy of my current fitness level as I cannot get to a gym to be retested?

_____

Background about myself - So I (99.5kg, 178cm / 220lbs /5'10") had a V02 Max test and metabolic testing by a specialist in a gym before Christmas 2020. I believe it was Korr CardioCoach from the equipment which was used. I was overweight and wanted to know what my fitness level was (apart from the obvious being rather poor). Lockdown food habits, lack of general activity and energy, I had put on approx 10kg. They wrapped me in a facemask, wired me up and offer I went on a treadmill until I literally couldn't move. It was tough (especially as I always had been a bit of a novice cycler). My results gave me a breakdown of HR training zones and the calories I would burn per hour at each level so I could create my own fitness plan.

Since then I have lost 17kg in 4 months with sustainable exercise routine alongside a calorie controlled diet being in a set weekly calorie deficit. I feel great and I am very proud. One thing I did do was buy a chest strap HR monitor to get accurate HR. I workout 4 times a week (mixture of basic resistance/HIIT/cycling) and I would record these activities and then manually calculate what my approx calorie burn would be from the results provided from the test. So eg my calorie burn direct calculation from the test was.....

HR	CalPerHour
170	742
160	685
150	628
140	571

So if I did a workout for 28 mins at 145 bpm average, I would do 600 (as this is a midway point between 140 and 150 level) / 60 mins x 28 = 280 calories burnt in that session approximately. This was really helpful for me in the early days and it certainly paid off. I also never "ate back" these calories. But aiming for the same deficit overall per week, I did see a linear pattern of weight loss.

As time as gone on, I have become fitter and as such I know that those measurements calculated when I was overweight and unfit won't be a representative of me. My caluclated TDEE now is 2800 compared to RMR of 1750 + 500 cal activity level being my old weight. Weight loss is slowing (even though I am on the same deficit) and so I know that I will have to increase my workouts by a session a week. I also need to fuel myself better for the longer cycles and I getting acquainted to, so I don't want to "overfuel" accidentally. I am still aiming for a 78kg so still want to be in a calorie deficit for a little while longer before maintenance mode.

The gyms are still closed where I am and as such, so is the place where the testing equipment is unable to be used for a few more months, possibly July at the earliest. I do certainly want to get a retest when I get access, I suppose I'm just trying to get a ballpark figure now to compare how much it will be affected by

Thanks!

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Wednesday, May 12, 2021

Want to genuinely start trying to lose weight, but "malnutrition" fears keep me back.

Hi. M21 here. Been "trying" to lose weight for three years.

I'll get right to the point. I'm 215 lbs, and I overeat all the time. One of the reasons I overeat so often is, I have no idea what an adequate portion size is. No clue. I literally feel like I'm eating far too little when I reduce my caloric intake by any amount or try to fast at all. I fear that my body is weak, diseased, and incapable handling a reduction of calories in any form.

I'm afraid that if I start eating too little, I will develop an electrolyte imbalance or malnutrition of some sort and die of a cardiac arrest.

My current idea for weight loss is this: I want to fast for ~16-18 hours a day. I've done it dozens of times before. It's just that I don't eat the right amounts afterwards. I want to "make up" for lost calories, and my ballooning meal sizes make it hard for me to comprehend what normal meal sizes look like.

I also want to follow a mostly plant-based diet. But the thing with most plants is that they are quite low-calorie. I don't feel like I could physically eat enough plants to make up any substantial amount of calories, and that eventually I will become underweight, malnourished.

If I sound ignorant it's because I am. I know I am, and that's why I'm here. How do I eat better, smaller, with more plants, without fearing "malnutrition"?

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Day 1? Starting your weight loss journey on Thursday, 13 May 2021? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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Years of yo yo-ing weight has given me zero confidence

First post here, g'day everyone!

F/ 37. Married with 4 kids. I have struggled throughout my whole life with huge weight losses and gains.

Here is my story.

I started getting big at about 14 years old and started dieting.

I got my first boyfriend at 18 and lost weight as I was so in love and wanting to look good for him. I felt and looked good. This is probably the one time in my life where I had a good relationship with food and was naturally slim, about 68kgs. I didn't think about food much at this time, ate 3 meals a day and went ro the gym every day. I started study and full time work and gained weight in the next few years, up to 85 kgs. I lost 16 kgs before my wedding at age 22. Had my first child that same year and ballooned back up to 95kgs.

Second child arrived not long after and I hovered in the same weight range 84 ish kgs. Decided when she was 3 years old to lose the baby weight and lost about 14 kgs. Fell pregnant with 3rd child and gained it back. Had 4th child quickly after and never lost the weight.

I was sitting at 100 kgs when my youngest was 2 years old before I embarked on weight loss again in 2016. I lost 32 kgs in the span of 8 months, at first eating low carb, but my eating became very disordered. I became very dizzy and was only eating about 700 calories towards the end. My hair started falling out and I looked pale. I received many compliments on my weight loss which made me happy- losing weight made me quite attractive too, and I liked the attention from men for some reason. It was a destructive cycle and it led to binge eating- my body was crying out for food.

I binge ate my way up to 85kgs and in 2018 I decided to try again. I again lost 16kgs through undereating and lots of exercise. It didn't take me long to gain it all back, and here I am in 2021- 100kgs and depressed as hell.

It has really hurt my self esteem to have lost and gained weight like this my whole life, I am ashamed. Not to mention I am very worried about my health and what this yo-yo-ing has done to my body. I have had multiple attempts to start my weight loss journey again this time round- but I just can't seem to get my head straight and do it.

I have not figured out a good way to eat properly for weight loss and long term maintenance and I have years of dieting noise in my head that I can't get rid of. I have been derailed on recent attempts because I soon become obessesed with numbers on the scale, comparing it to other times I've lost weight and thinking the loss is too slow etc. I think the real issue here is that I have developed a distrust in myself and the process after so many 'failures' over the span of 20 years. I am scared to put it the hard work because I know it involves so much deprivation while everyone around me eats and eats.

My husband and children have good eating habits. I find cooking challenging because I feel like I cannot eat the same meals as them, for fear I won't lose weight eating spag bol for example- how crazy is that?

This is the last time I want to go through getting this weight off. It has to be for good this time, for my mental sake more than anything. I need to do it right this time, and that puts pressure on me- but I just don't know what the best way is.

Thank you so much for reading- I know it is long and my writing is not the best. I just want to get off this crazy merry-go round once and for all and be the best I can be.

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How do you become confident after being the fat funny friend?

Hi Reddit,

I'm a 6'3" 23 year old guy. My highest weight was 314 pounds (around ~2 years ago) I started my weight loss journey at 292 pounds in November of 2020 and I'm happy to say that I'm down to 218 pounds as of today. I'm almost 100lbs down from my highest and 74lbs down in 6 months!

I'm so much happier when I look in the mirror. I don't worry every day about what clothes will fit and what I can wear without my man boobs ruining the outfit. I shop for clothes that look good on me, not just clothes that are big enough to hide my fat. I'm not at my goal yet but I already feel so much better.

But here's the thing; I don't feel that much more confident outwardly. I always figured shedding the pounds would shed this internal doubt/disdain towards myself, but it really hasn't. In college, at my heaviest, I desperately craved affection and would throw myself at anyone who made it clear they were in to me - if I was sexually attracted to them did NOT matter (and 9/10 times, I was not.) This made sex and anything sexual not fun at all for me. When I did get frisky with people, I was also too self conscious to take off my shirt or just generally be naked in front of anyone because I absolutely hated my body. There were times I was afraid I would be unable to ~actually do the thing with a girl ~ because I thought that my stomach would block me from penetrating. I know this is probably hilarious but these are fears that almost 100 lost pounds later are still very presently with me.

Additionally, my friends, who are the best people ever, also happen to be obnoxiously hot. I've always put myself in the category of "fat ugly but very funny" friend despite them constantly hyping me up. It's hard for me to even try to equate myself to someone who can be sexually attractive (or desirable in any way) to another person. I'm afraid that if I approach someone they will be insulted that I had the gall to actually try with them.

How can I work on becoming more confident? I know I probably need to go to therapy but beyond that, are there any tips & tricks to loving yourself and not caring what other people think? I just want to know if I'm alone here. Has anyone who's lost a large amount of weight felt this way? Are there ways to get past this sexual dysfunction? I want to share myself with someone but I feel extremely unworthy.

TL;DR: I've lost almost 100lbs and look way different. At my heaviest I would sleep with anyone who gave me attention even if I wasn't sexually attracted to them. I feel like I ruined sex for myself and it's hard for me to imagine myself as someone who can be attractive/who is worthy of love. How can I become more confident?

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Too few calories when exercising?

Hello! I am 40s F starting weight loss around 167lbs. I am doing intermittent fasting while also restricting calories—with calculators putting me at about 1200 cals a day for weight loss given my largely sedentary life. I have been trying to also exercise and get 30-60 mins in (cardio/Pilates/light weight strength) 4 or 5 times a week, typically burning an extra 250-300 cals.

I know that you are not supposed to lower your calorie intake below 1200 for healthy weight loss without having too negative impact on metabolism etc.

If I am exercising and burning an extra 200 calories should I also eat those calories or is it fine to just have a larger calorie deficit on those days? Even when not exercising and I just haven’t eaten all my calories by the end of the day bc I’m just not hungry, should I try to squeeze in a healthy snack to hit 1200?

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