I'm pumped to be in the 150s again, in my 20s the low end of 150s has been my average. That's with drinking/going out on weekends and either running 5kms regularly or hitting the gym 3-4 times/week. I hit 218 lbs last summer, prior to that in February 190 lbs was actually my highest. Weight gain began with a back injury that took me out of working out in 2018 (135lbs) then being medicated for low mood (2018-2020) and spraining an ankle running 2019. It was a rollercoaster of ups and downs.
End of July 2020 I got into just walking regularly 1-2 km daily, then 3-4km, then hiking 5-8km 4/wk in August, then in September December 2020 running 5-8ks 3-4/wk. Didn't do calorie restriction initially, limited eating out, made home cooked meals I had been used to when I previously went to the gym regularly/ran.
Refined carbohydrates decreased to just a few times/week (pizza or eating out mainly). Would add greens to make meal more filling.
Vegetables/fruit added in bulk to all meals to increase fullness (FIBRE).
Protein in all meals (tried to keep it lean: lean ground beef, full eggs, kidney beans, ground turkey, and chicken breast regularly).
Stopped drinking alcohol and started drinking carbonated water/diet coke.
Water 3+L/day
Decreased coffee to 2 cups/day (1/2 skim milk or unsweetened coconut milk).
In December 2020 I developed some health issues all at once (asthma, ideopathic anaphylaxis, and a benign tumour in my left leg on the ileal band). I was 170 lbs at the time and pretty fucking down about these complications, I gained a little (5 lbs) because I couldn't actually eat vegetables for a few months and was stuck with carbs, fat, and meat to get my nutrients. I was also sedentary (couldn't walk and breathe).
Eventually I got on some meds that helped me widen my diet (vegetables and fruits good to go again), and I started calorie restriction because I was stuck on the couch and didn't really need that much food. I restricted to 1400-1500 calories (listened to my hunger too, I was sick so if I was hungry I'd support my body).
The last 5 weeks I started walking again with the help of a regular puffer (1-3km every other day). I've lost those 5 lbs since the beginning of May + 10 lbs. Some days in the week I land up eating more like 1200 calories but it's only since I replaced rice/whole wheat with barley and beans. They are incredibly filling and if I'm not hungry I just don't feel like eating that, also some days I have 2100 because I like eating out once a week or every 2 weeks.
Just wanted to show an example I guess of how easy/complicated weight loss can be. It's not linear and it's 100% a journey, I'm okay with where I'm at. My goal weight is 140 lbs but I'm not strict on that - I like the way I look now and health isn't 100% your weight. I think you're habits are, and sometimes shit luck, environment, and/or genetics. Whatever your goal be flexible and not too hard on yourself, you'll have ups and downs. It's okay
I’ve never experienced a plateau before. Sure I’ve had fluctuations but I thought weight loss would be pretty downwards linear.
Advice needed! How long should I eat at maintenance before I eat at a caloric restriction again? (To overcome plateau)
I’ve been stuck on the same weight for about a week and every other week it would’ve gone down by now but it’s clear my body thinks I’m in a famine so what’s next?
I’m 24M. SW: 205, CW: 167, GW: 160. For 3.5 months I ate around 1700-2000 calories a day and exercised 4 times a week, allowing me to lose 2 pounds a week. I just hit a very clear plateau and decided to eat for maintenance to overcome this. I’m eating around 2900 calories a day now with no issues. How long do I do this for? I know I’m at a healthy weight but I’d like to really try and lose the small amount of weight for aesthetics.
I started my weight loss journey in march 2020. Yes, obviously with COVID-pandemic. I lost about 37kg. But now it is so difficult to lose weight, then I changed my diet and increase my exercise. But I didn't lose much weight.
My current diet plan is-
intermediate fasting 20.00 - 12.00
Afternoon (this is most confusing to me) Mostly 2 atta roti or 3 black gram dosa with home made curry rarely rice ( 2-3 times a month)
Dinner fruits with one glass milk (200 ml)
Every day I walk around 8000 steps morning and evening it's take around 75-80 minutes (16000 steps per day) .
This is all I do. Am I missing something? It'd be great to hear your suggestions on what I should do or improve.
I recently started (1.5 months) on my journey to weight loss. I’ve started slow being active every other day. By end of May to the start of this week, i was being consistent with my exercise. Lost a couple of pounds.
I tried staying in deficit on and off but it hasn’t been consistent which is why the progress hasn’t been that great. I’m working on it.
This week I took a break for exercise for a bit to recover (shin splints) and binged a bit and i am a pound heavier than i started. Arrghhh, I’m so mad and annoyed and disappointed.
I can try my best but i know in my gut that i cannot be perfect ie, follow the schedule every single day and meet the calories. I know any progress is better than perfect but I’m just… arghhhhh
You know what happens when you try to drive your car when it runs out of gas. That’s right—nothing. You get nowhere. That’s why after a workout—at the gym, a jog or even a brisk walk—you need to replenish your body.
First, you need to replace the fluids you lost through sweat. Second, you need some instant fuel to keep you energized. For up to an hour or so after your workout, your body will store SmartCarbs and protein as energy. And third, you need protein after a workout to help repair tiny muscle fibers that are damaged when you exercise. (Don’t worry! According to experts at Lake Erie College of Osteopathic Medicine, this is a good thing. Your body, properly fueled, repairs and replaces those fibers.)
While an ice cream sundae technically supplies all of your post workout needs, there are better, less calorific, not to mention Nutrisystem-approved ways to fill up your tank. Bonus: There are some foods that help you recover faster and may even help prevent soreness and boost your immune system. A few you can even keep tucked in your gym bag!
Here are 10 foods that should be on your menu after a workout:
You can lose copious amounts of fluid when you’re physically active. And according to Medline Plus, if you don’t replace it, you risk dehydration which can lead to headache, dizziness and fatigue. You also come up short on electrolytes, electrically charged minerals (such as calcium, potassium and magnesium) in your body that, among other things, make sure your heart, brain, muscles and nerves work the way they’re supposed to. Sports drinks are infused with these vital minerals. You don’t need to guzzle a sports drink though, stick to mineral water to replenish your lost minerals and nutrients.
2. Oatmeal
Microwave half a cup of oatmeal mixed with water and layer it with your favorite fruit or chopped nuts for a super recovery parfait. Or whip up a pack of Nutrisystem’s own instant Apple Cinnamon Oatmeal or Maple Brown Sugar Oatmeal. Oatmeal is chockfull of soluble fiber that will keep you feeling fuller longer. You may also be less likely to catch a cold. A May 2017 study, published in the Journal of Applied Physiology, found that having a good carb post-workout can reverse the drop in the immune system that occurs after intense exercise.
3. Egg
A 2017 University of Illinois study discovered that eating eggs, yolks included, after working out increases your body’s muscle-building activity. Think hard-boiled egg—handy to prepare in advance and stash in your office or home fridge. On the Nutrisystem plan, eggs are considered PowerFuels—foods that contain essential amino acids and protein–and now you can see why. Because it takes your body longer to digest PowerFuels such as eggs, you also stay fuller longer.
It’s pretty handy to carry or stash a pouch of protein-rich tuna or salmon in your gym bag or desk drawer for a quick, healthy recovery snack. A half cup of tuna equals one PowerFuel. But tuna, like salmon, has another thing going for it: Omega-3 fatty acids. Studies have found that these essential fats help widen the blood vessels so more oxygenated blood gets to your muscles. They also reduce inflammation which cuts down on muscle soreness, according to research conducted by the University of Western States. And according to the Palo Alto Medical Foundation, fats like those in tuna and salmon also help you move fat soluble vitamins and other healthy substances through your body and they help your body burn fat instead of storing it—so fill up after a workout!
5. Nuts
In your Nutrisystem Grocery Guide, you’ll find a variety of nuts listed under “PowerFuels.” They pack a one-two punch after a workout: They’re a great source of muscle-repairing protein, plus they contain monounsaturated fat which helps deliver vital nutrients to your body. Walnuts even contain omega-3 fatty acids which some studies suggest can reduce muscle soreness. They’re also high in calories so stick to your limit: 2 Tablespoons per serving. Nut butters spread on a high-fiber cracker or celery sticks fall into this post-workout category. Alternatively, save one of your snacks, like the mouth-watering Dark Chocolaty Sea Salt Nut Square, which provides the right amount of nut-based protein and fat with those delicious dark chocolate carbs. Think of it as workout motivation, too.
6. Protein Smoothie
You can certainly make your own, but why not save yourself some time and effort: Keep a batch of Nutrisystem shakes around for a pick-me-up after a grueling workout with your trainer or after Zumba. They have 15 grams of protein and six grams of fiber. Add your own SmartCarb fruit, as we did in these recipes > and you have a complete recovery shake.
The 10 Best Foods for Weight Loss (and Your Health!)
Yes, there’s science for this. A 2012 study, published in the journal Medicine and Sport Science, found that this childhood favorite contains an ideal four-to-one carb-protein balance, along with fluids and sodium, to help reduce muscle damage and replace lost fluid and electrolytes in endurance athletes. One cup of nonfat milk equals one PowerFuel. If you’re having low-fat milk, make sure you consume no more than 120 calories per serving.
8. Avocado
Avocados have it all going for them. Officially, they’re fruit, which makes them a SmartCarb. But they’re also rich in monounsaturated fat, the healthy kind, including omega-3 fatty acids that can curb muscle soreness. According to the United States Department of Agriculture (USDA), they also contain protein, water, and fiber in significant amounts, along with the minerals you can lose in sweat after your tenth burpee. Spread on a slice of whole wheat toast, this Nutrisystem “extra”—one serving of pureed avocado is one tablespoon and you can have three extras a day—is a healthy, on-target recovery meal option.
9. Greek Yogurt and Berries
One cup of nonfat yogurt constitutes one PowerFuel and supplies about nine grams of protein. Pair it with your favorite fruity carb—blueberries, raspberries, slices strawberries, banana—and you have the right combination of protein and carbs to replenish your fuel stores and repair your muscles.
10. Peanut Butter and Apple
PowerFuel and SmartCarb—are you seeing the post workout pattern here? Simply slice an apple and spread with one tablespoon of nut butter—your choice. Or go for that old childhood favorite, “ants on a log.” That a schmear of nut butter on a celery stick, dotted with raisins. You can have a minimum of four servings of veggies a day and up to a quarter cup of raisins, so go “wild” with your tablespoon of nut butter after a workout!
I've decided to post this experience as whenever people mention ADHD meds they usually talk about appetite suppressant side effect.
I [26F] have been finally diagnosed with ADHD and put on appropriate medication several months ago.
I had successfully lost weight with CICO and aggressive cardio before. Like many in the same boat, I struggled to keep it off when health issues took me out of working out. With CICO I eventually returned to maintaining and balancing my weight. I am 168 cm and my preferred weight is around 69-70 kg.
A combined struggle of covid lockdown, being misdiagnosed and put on medication that is known to cause weight gain, and other life things eventually sent me into a spiral that had me at 95 kg at my highest.
What has been ongoing through my weight loss journey, even at the happiest times of my life: incredible struggle of not eating. I enjoy good food and trying food out, I'm an emotional eater, etc etc. I always assumed that's how everyone felt: everyone struggles with cravings and gets late night pizza! That's just how it is!
My ADHD is highest in impulsivity, acting on first inner impulse without resisting it, or finding it very hard to resist (i.e.why I used to constantly interrupt people). It's really hard to explain to a person without it, but it feels like a burning physical need.
When I was put on meds my mind was blown over how much easier my life became, and how I felt about food was one of the biggest changes. I held off posting thinking it may be because of the infamous ADHD medication appetite suppressant effect but I've checked my diaries - my appetite is the same as before.
It's more like: no more incredible emotional commitment to food cravings.
No more impulses to snack, or order delivery, that are an ordeal to overcome. (seriously that was an hour long emotional wrestle each time; it'd often cause me muscle pain).
No more seeing 5 different things at a restaurant and ordering them all because, well, because.
No more being full but unable to stop eating because, well, I'm already eating. No more being full but trying out another dish because I wanted to try it out and how can I change my mind?
No more buying loads of random groceries (despite having a strict food prep list), realising I don't know what to make, and then just giving up on cooking as a concept.
No more being unable to distinguish between cravings and what they were for.
Dozens of things like that.
I realise a lot of those sound like very basic struggles, and I don't mean to imply others don't have them. And I definitely still have cravings, overeat sometimes or buy more groceries than I need.
But it feels so damn different. It feels something rooted in my behaviour, something I can learn to control. It's no longer a need through my body, a commitment to the impulse so thorough denying it causes actual physical pain.
It's so, so unbelievably different and it's so much easier now. So if you're someone that struggles with food impulses and cravings so much it hurts and leaves you emotionally exhausted: maybe it's not meant to be that hard.
Hello, so long story short, I'm in my 20s and at the beginning of last year I started dieting, I was 104 kg (230lb) and got down to 89.90kg (198lb). Along with building a good amount of muscle with a small morning workout routine, that is still being covered by fatty tissue (that really gave me the motivation I needed to keep going).
But ive sort of hit a stop. I am at 91.5kg (201lb) and have kept at that weight for the last 3 weeks.
What I've been doing to loose weight so far is mostly cut out all desserts and keep my daily calories below the required amount to maintain my weight.
Ive tried fasting in the morning (eating dinner at ~20:00 and then lunch at ~15:00 oclock) and that has produced some results, until now.
I'm thinking of returning to eating normally with a smaller breakfast in the morning (~08:00) and smaller portions of food during the day.
The workout includes a chest workout (standard and incline pushups), legs workout (squats, jumping rope) and planking in between. At some point soon I'll mount a pull up bar in my apartment and add pushups and additional abs excercises along with rope to do another variation of pushups.
Overall I'm focusing on loosing weight in a way that forces my body to adapt and hopefully keeps my skin from being too loose around the edges.
My question is, what other healthy options are there for weight loss?
