Should I go KETO or CICO?

I, like many others, have gained significant weight during quarantine. Specifically about 20 pounds. I'm now looking to shed that weight and am unsure if I should go keto or cico. I've had success with keto in the past, it made me lose weight rapidly, but I did end up putting back the weight I lost after I got off it.

Another thing that concerns me about keto is whether I'd be able to exercise properly (also trying to get back into shape) without carbs in the diet. Side note also, I went running today, and am pretty sure I caught a few smirks/people laughing at me. I don't know if it was my hair in the wind or just how I looked running, but come on people, at least I'm trying.

With regard to cico, I have had success in the past as well, but that was back when I was 18 years old so unsure if it would be as effective for me anymore, as my metabolism isn't as fast and I don't move around as much anymore (especially since I work from home).

I'm 26 yo female, 5"4, 162 lbs (73 kg). Which weight loss strategy would work best for me? Thanks so much for any input.

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Rude awakening pushed me to seriously start losing weight. It has been 12 weeks, and I have lost 13.2 pounds without starving or depriving myself.

I knew I had gained weight due to the pandemic but didn't really realize by how much until vaccinations started early this year. I had always thought with my husband being considered an essential worker, he would get it in our family first. Our state considered obesity as a comorbidity, so out of curiosity, I weighed myself sometime in March to see if I could get it with him. Turns out, I had gained 20 pounds and pushed my BMI into the obese category. I am 5 ft. 3 in. and at that weigh-in I was 179.8 lbs.

I knew I had to lose weight, but it had to be done sustainably and long-term. Crash diets were not going to cut it for me as we're a food-loving family--we love to try new recipes and bake (this became my downfall during lockdown as we turned to cooking and baking for comfort when we lost our father to the virus in March 2020). I also had not seriously done any weight loss programs as an adult other than just making sure I exercise during weekdays. I've never been a slim person but was relatively happy with my plump figure. But hitting the obese category for BMI (and yes, BMI isn't really the best gauge of health, but it's a start), I knew that I had to make some changes, especially considering my partner and I are thinking of having a child in the next three years.

The only way I could see myself continue eating my favorite foods but also lose weight was a daily caloric deficit that would equate to shedding one pound a week. I also needed to up my exercise game because I knew my chill 20 minutes every weekday on the elliptical wasn't going to cut it. So I did the following things:

1. Paid for a full version of the Lose It! app. I don't remember exactly why I decided to get the paid version instead of just sticking with the free app, but I don't regret it at all--it's such an incredibly helpful tool, especially when you can put in your own recipes. I also love the welcoming and cheery interface, so it's not really daunting whenever I open it up to check or input data.
2. Calculated the calories of all our favorite recipes (and anything we ever cooked and baked, basically). All the recipes we cook and bake now have little tables written on them with the calories for each recipe, because not only is it great to record the base calorie count, but it gives you flexibility too whenever you want to change it up.
3. Put our digital food scale permanently on the counter. We weigh absolutely everything, especially when we cook and bake. This is critical for me, especially on days when I want dessert like ice cream or cake. And also allows me to eat rice with every meal if I wanted to (and being Asian, I want to most days!). So now it has a permanent home right beside our toaster :)
4. Bought an older model Schwinn spin bike that didn't cost an arm and a leg and upped my exercise time to minimum 30 minutes on weekdays. I am usually able to do 45 minutes (with the first 15 minutes basically just slacking off, haha), but since I am only able to workout in the morning, there are days when I want to sleep a little more. I absolutely love my bike and it is probably one of the best things I ever bought during the pandemic. I usually am able to burn 360-420 calories per 45 minute ride depending on how fast or slow I'm able to warm up.
5. Bought an Apple Watch to track TDEE. I wanted to be really accurate with the caloric deficit, so I decided to invest in an Apple Watch as well to be able to track my TDEE every day and get a really good sense of what my average TDEE is plus also count how many calories I'm burning during my workouts. It is excellent for me, because I love seeing data and adjusting my routine based on what the data says to avoid plateauing.
6. Weighed myself every single day (at roughly the same time of day) and tracked it on a TDEE spreadsheet. As I said, I love data. I deal with data every day at work and I saw this as an opportunity to have data on my body that will allow me to make better decisions. So far, everything has been pretty accurate in terms of what my Apple Watch says is my daily TDEE and caloric intake on the Lose It app. It takes a little bit of patience to not go crazy when you don't see what the data says should happen that day on the scale, but it usually adds up. I also learned so much about my body, like that it goes through the whoosh effect every other week. I love knowing this!
7. Did not eat calories lost above my usual TDEE due to exercise. This was an absolute big no-no for me! The reason for that is that I know I will have cheat days, so I want to make sure I make up for it in some form.
8. Did not track calories during holidays, special occasions, and trips. I want to enjoy life and eat some really sinful things every once in a while, ya know?!
9. Still eat ice cream, gummy bears, and baked Cheetos. As long as they are weighed and tracked, it hasn't been a problem. The fact that I am able to still eat these things have contributed to the effectiveness of what I've been doing. I'll probably have a small bag of baked Cheetos (120 cal) three times a week. Most weeknights when I'm super exhausted from work, I'll have 50g of Ben and Jerry's Chocolate Fudge Brownie after dinner. These foods are yummy and make me happy. I eat them and I'm still on track for one pound a week. Marvelous.

For reference, here are my CICO stats:

• Average TDEE: 2260
• Average daily caloric intake: 1680
• Average daily caloric deficit: 580

I am now at 166.6 lbs, back into overweight BMI territory. When I get to 160, I will reassess my workout intensity and caloric intake to prepare for the next 20 lbs. I eventually want to be at 140, which is the top end of normal BMI for my height. I'm not in a rush, though, because I know and I feel that this is the right way to go for my body and my mental health.

These last three months have really been an empowering and validating experience for me, so I wanted to share it, especially for those who are feeling stuck. Thank you for reading.

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Scale Milestone and Weight Loss Details

Stats: F/24/5'4"/SW: 225/CW: 160/GW: 145.

I'm officially down 65lbs by using CICO and Intermittent Fasting (20 hour fast, 4 hour eating window). I eat my 1500 calorie limit by 12:30 pm (roughly 500cals for breakfast, 1000cals for lunch), I work out at 5:30 pm for an hour, and then I water fast until the next morning. It's pretty easy that way since after I get home from the gym at around 7pm, I do my nightly bedtime routine and watch TV until I fall asleep to keep me distracted from getting hungry. I use the LoseIt! app to track my calorie and water intake, and I weigh myself once per week. I am not restrictive at all with my diet, I eat everything, I just make sure I get an adequate amount of protein to ensure I'm not losing a ton of muscle through this process. Keep in mind, it's taken me since 2019 to lose this much, last year I basically maintained (give or take 5lbs) because I was working from home so much and it was just a hard year for everyone. I'm down 20lbs since February 23rd of this year. I actually started my journey in 2016 and lost 40lbs, but gained 30 of it back by 2017, didn't diet at all in 2018, then finally decided to get my diet dialed in 2019, all while consistently working out 5 days per week the entire time (advice: you CANNOT out-exercise a bad diet, I am living proof lol).

I haven't weighed 160lbs since I was a freshman in high school (almost 10 years ago). The body dysmorphia is real though and I don't see progress unless I compare photos. I have 15 more pounds to lose before my goal weight! I can't believe how close I am! Happy Friday everyone, and if you're American, have a safe 4th of July! If you have any questions feel free to drop them in the comments!

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A weight loss journey in a graph

Chart

M 6'1" 47yo

Nationality: American, hence the freedom units.

Starting weight: probably over 300 lbs, but the highest I actually weighed in at was 293.

Goal weight: no fuckin' clue. Internet charts say 189. I made it to 189. I was waaaay too skinny. I think I'll be comfortable if I can keep it hovering around 200.

Starting pant size: Probably 46? 48? I dunno, I always bought the ones that could stretch out because then I could pretend I wasn't as bad as I was.

Current pant size: 32 (when worn, the one pandemic benefit.) I was probably 30 when I got down to 189.

I'm posting because I want to show folks that this really is an up and down journey and if you let setbacks get in your way then you reduce the chance that you're able to trend the direction you want. In the graph I've annotated some of the "setbacks" I've had, but I'm not mad or sad about any of them. The long term goal is just to be happy and healthy.

I was pretty big, but the guy in the mirror wasn't. This is a trick our mind plays. I didn't look fat in the mirror, I didn't feel fat. But I was. I wasn't healthy. I was diagnosed pre-diabetic.

My doctor recommended a hospital run group diabeetus prevention class. I was reluctant. I'm not much of a "joiner." But I went in with my wife, which made it more bearable.

There was no information in the class I didn't already know. Junk food bad. Calories in < calories out = weight loss. Eat moar veggies, etc. One exception: The instructor passed around rubber representations of one pound and five pounds of fat. One pound of fat is a LOT bigger than I thought it was, and would probably surprise a lot of folks. Five pounds of fat broke me.

The class had a weekly weigh-in and I think it really, really helped. I was kind of a little bit competitive, and I did lose the most weight in the class (also, the class started with like 30 people in it and ended with 6.)

But the class ended and I kept going.

The big weight loss was just due to setting a calorie budget and then sticking to it. I also started walking and getting 10k steps a day (this eventually evolved into running, with another setback of trying to do too much at once and injuring my knees pretty bad. Don't do that kids, keep it slow.)

I religiously weighed in every day (when possible, I didn't take my scale with me on work trips and vacation -- back in the before-for when we could travel.)

I cut alcohol to a minimum. I still drank on weekends (in moderation) and -- as you can see from the chart -- on vacation I went a li'l ape shit. But it's OK! I got back on that horse and rode that shit back down.

I ate what I wanted. I just ate a lot less of it. I didn't care about macro nutrients. I weighed everything I ate and logged it into the lose-it app. I made the "mistake" of stopping that when I hit my "goal" weight (which I just wanted to see if I could hit it, I already knew it would be too skinny and that I'd want to go up a bit.) I'm still not weighing food, but I'm back to no weekday alcohol and smaller portions by eyeball. It's probably easier to do if you log, but I'm trying to be able to do this without technological help this time. It's working, just not quite as dramatically. But again, that's OK! This is a neverending story journey.

Some wonderful weight loss moments:

• I had to re-train my ipad facial recognition twice.
• I was held once at the airport because my ID didn't look like me anymore. I had to show them the linked graph. (A much earlier version, obviously.)
• I had to buy a new wedding ring.
• dat feeling when I put on a shirt that didn't have an X in it.
• dat feeling when I put on a medium shirt.
• I ran 5 fuckin' miles. FIVE FUCKING MILES. AT ONE TIME. WITHOUT STOPPING. WITHOUT BEING WINDED. JFC I still can't believe that. (I'm out of that again, winter + pandemic closing the gym got me out of the habit, but I'm getting back in.) I used to not be able to jog a few hundred feet before I was out of breath and sweating.

And a few more subtle things:

• the bed sheets stay on, mostly.
• I can bend over and tie my shoes, no kneeling, no propping my foot up on something.
• my smile looks so much better.
• I sweat a lot less.
• I out-walk my dog. Poor guy.
• a million other things....

Anyway, I hope this inspires someone. Thanks for reading!

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I am pissed off.

So I’ve been on my weight loss journey since Sept 2018. I’m 5-2”and over 40 somehow my weight had crept up to 210lbs. I had stopped working out and didn’t watch what I ate. I felt terrible. After having a break down at my Dr. office I made a commitment to myself to lose weight.

And I did! I got down to 40lbs lost in February of this year. Only 3 more pounds until I was no longer obese! That was my major goal.

To get there, I have chosen to lose slowly and steady with CICO plus WW. I find it much easier to work out then be very strict with my diet. This may be the problem. I lose weight really really slowly like 0.25lbs a week.

In March I got a new job and slipped up with my eating. Was more stressed. I’m still working out 4x week. I’m strong, I have visible muscles but I gained like 5lbs back! To some that’s not a lot. Hell some people will gain that in water/poop. For me it’s 6 months of work down the damn drain!

It’s not like I’m binging. I’ll have 2 cookies or 2 glasses of wine. I’m just eating like a person. It’s just so frustrating how hard this is. What do I have to do, stop eating? Only eat kale. Deny myself all tasty food and alcohol. I don’t know. Thanks for listening.

-end rant

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6 Summer Slim-Down Foods That Help You Lose Weight

Whether you’re at a backyard barbecues, a ballgame, on the beach or basking in the sun, a big part of summer fun is the food: Favorites you’ve had since school days that signal the season of sunshine is here, and you’re enjoying it. If you’re on a weight loss program, some of those perfect-for-summer foods can actually help you on your journey. So exactly which are the summer slim-down foods that help you lose weight?

These six options are more than just delicious summer favorites—thanks to the right combinations of nutrients, they’re also foods that help you lose weight :

1. Cool cucumber, local tomatoes and slices of watermelon

What do these foods have in common? Water. Thanks to their high water content, all three of these summer favorites don’t just cool you down, but they’re low in calorie density—which, according to Science Daily. means you can eat a lot of volume without eating a lot of calories. When scientists had obese women in a study add more water-rich foods to their diet plans, they lose 30 percent more weight during the first six months of dieting than those who didn’t focus on adding water-rich foods.

If you’re a watermelon lover, keep track of your portions: Because it’s high on the glycemic index, one cup of the luscious fruit counts as one SmartCarb on Nutrisystem program. Tomatoes and cucumbers, though, are unlimited foods, and count towards your four daily servings of non-starchy vegetables. Pile them on your plate next to your backyard burger or in a fresh, chilly summer salad to help you lose weight.

7 Guaranteed Ways to Lose Weight for Summer

Read More

2. Cool, creamy smoothies and frozen Greek yogurt treats

Greek yogurt has 17 grams of belly-filling, hunger-fighting protein in every 100 calories, according to the United States Department of Agriculture (USDA). And it’s also got calcium, which can help more of your weight loss come from fat.

Combine this thicker, creamier yogurt with berries for a cool parfait, or mix them in and freeze in popsicle molds for a fat-fighting fro-yo dessert. Smoothie lover? Double up on the weight loss power of Greek yogurt: Mix in leafy greens with your favorite fruit, Greek yogurt and ice for bonus nutrients and fiber to make your smoothie more filling. The sweetness of the fruit will help mask the flavor of the spinach or other leafy greens, getting you closer to your four daily servings of non-starchy vegetables.

Check out our favorite smoothie recipes here! >

3. Summer berries

Berries are sweeter (and cheaper!) in the summer, and they’re a top choice on our list of foods that help you lose weight. Those fresh little red, blue and black gems are low on the glycemic index, so they won’t spike your blood sugar. That’s thanks to their fiber content: One cup of raspberries, for instance has nine grams of this filling nutrient, meaning the serving can help you feel fuller for longer. That fiber can also help you lose weight around your middle: According to one study published in Science Daily, for every 10 grams of fiber you eat per day, you could have as much as four percent less fat around your belly.

Blueberries may be especially helpful at targeting belly fat. In one 2009 study on rats, the rodents who were given blueberries as part of their weight loss diet lost more belly fat than those losing weight on a berry-free nutrition plan.

4. Tall glasses of iced green tea

Green tea never seems to stop having new benefits: According to nature.com, it’s been shown in studies to help reduce cancer risk, diabetes risk, and even help participants lose weight. In one specific study from the Journal of the American College of Nutrition, obese participants who drank four cups of green tea per day lost significantly more weight over eight weeks than those who drank four cups of water.

Try having a cold glass as a pre-lunch or -dinner drink for bonus weight loss benefits. A study conducted (published in Obesity) asked one group of adults aged 55-75 to have a 16-ounce beverage before each meal while on a diet, they lost 44 percent more weight over 12 weeks than another group that was on the same diet, but didn’t drink. It’s that simple: A pre-meal drink can make you feel more full, so you’ll eat less and lose more.

Learn how to make the perfect iced tea here! >

7 Guaranteed Ways to Lose Weight for Summer

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5. Hit the trail for a hike with some healthy fat

If summer means a hike with family or friends, give your trail mix a boost: Make sure it includes almonds. The monounsaturated fat in these nuts has been shown to help dieters lose belly fat, according to Science Daily. Since fat can help you feel full faster than carbohydrates, it can also make your trail mix help you lose weight while you trek.

But even if you don’t have a caloric deficit on your hiking day, including almonds can help you shed fat around your middle. In a study published in the Journal of the American Heart Association (JAHA), of 48 people with elevated “bad” LDL cholesterol, those who ate a daily snack of almonds lost fat in their bellies and legs, even when they didn’t lose weight.

6. Fresh, whole fruit

When you’re looking for foods that help you lose weight, whole foods are always a great choice. When it comes to fruit, the reason is the fiber: Snapping into a medium-sized apple delivers 125 calories, but comes with 4.9 grams of the filling nutrient.

Haven’t started your weight loss journey yet? Get started today! >

The post 6 Summer Slim-Down Foods That Help You Lose Weight appeared first on The Leaf.

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Feeling down because of how much weight I still have to lose.

Some background: In 2016 I reached my highest weight ever (231lbs) which pushed me to finally work on myself to become healthy. I had reached 185lbs in 2018, gained a bit back then maintained that until late 2019 where I rapidly gained almost all of the weight back because of depression and binge-eating. In 2020 I lost a bit of weight, and it's only since May of this year that I've really been pushing myself both diet-wise and exercise-wise, which is paying off as I've lost 8lbs in June despite being sick for two weeks.

I should be over the moon as I've never managed to lose that much two months in a row, but I'm feeling pretty indifferent. I look at myself in the mirror and I feel like I look the exact same as before. Even though everything points to me that I've lost weight and must look at least a bit different. It makes me feel down to not be able to see it.

I know it's all in my head but it's hard to be rational when your own eyes tell you you look the same. I try to give myself small goals so the weight loss doesn't feel overwhelming, but I couldn't help yesterday but to think about how much weight I still have to lose, and after doing the math I found out I'm not even halfway there. It was very disheartening. I'm not giving up but I'm sad. Sometimes I feel like I'll never be at a healthy weight. I haven't even reached my weight from 2018 yet so I feel like right now I'm just losing the weight I've regained in 2019. It feels like I'm "fixing the damage" so to speak.

I usually try my best to see my weight loss as an adventure and to enjoy the process instead of focusing solely on the end goal, but today's just one of those days.

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