Saturday, July 3, 2021

Today was one of my most challenging days, but I made it through

[NSV] I have been doing really well in my weight loss journey. I'm down 43lbs in 12 weeks & I couldn't be more thrilled. But this morning I awoke to the most intense fast food cravings I've experienced since beginning my lifestyle change. I was literally laying in bed salivating over the thought of greasy, salty french fries and cheeseburgers. I've been obsessing on it all day. But it's almost 11pm where I'm at & I am now at work with no chance of leaving to buy junk food. When my day started I was certain I was gonna full blown binge today, just knew I wasn't gonna be able to make it through this craving without giving in. And now, here I am drinking my bottled water & eating my beef jerky feeling pretty proud of myself - although some fries really does still sound good lol. Hopefully tomorrow will be a little easier

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Day 1? Starting your weight loss journey on Sunday, 04 July 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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I’m so embarrassed about gaining some of the weight back :(

Idk where to begin...I’ve struggle w/ my weight since I was a 9th grade. I’m 28 now and weight 209. A few months ago, I went on a weight loss journey (starting weight was 200). And it was going really well and made it to 190. I get in depressive moods and have bad anxiety in general. So losing weight during those times was hard. But I ended up going back to uni and working over 40 hrs+ as a nanny, the stress was really overwhelming. Anytime I thought of my weight loss journey, I’d lose motivation. It’s like between school and work (10hr days as a nanny), I felt like I had no time. I dropped out of college recently due to just too much all at once after around the time of dropping my weight loss journey. I’ve never been 209 and I’m so ashamed of myself. I think with just work on my plate, I can focus on losing weight again. How do I just stick to this and finish it? I’m tired of constantly giving up or something happens personally to me that makes me draw back bc of stress. Any tips or advice? Thanks!

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A weight loss wall

It's been 6 months and the super low calorie deficit shut off. I'm very peculiar about tracking my caloric intake and eating a whole foods diet in mfp. I still only have one treat a week.

Started at 370 in June of '20. I'm currently 315 as of July '21. My end goal is at least 220, whenever.

I recently plugged in my weight variables along with height 6'5" at 40 years and as close to an activity level that I think jogging 30 minutes every other day is and I get an astronomically high calorie intake.

I'm confused, do I really need to eat more to lose weight?

Should plateaus last over 6 months? Or was I just chronically undereating that my body accepted it was all it was getting?

I get a lot of the scale is just a number bs. I also am told to eat less. But the question is less than what? Less than bmr? That hasn't been working.

I'm kinda still learning about all this stuff, bare with my slow to understand concepts. Thank you for reading. Any suggestions welcome ✌🏼️

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My month of CICO

36f- 5’6.5”- SW: 217, Jan 2021 - CW: 176 - GW: 140

I started intentionally losing weight in late Jan/early Feb this year, because I was diagnosed with a rare condition called Ideopathic Intracranial Hypertension (aka Pseudotumor Cerebri). This condition is more prevalent in people with an obese BMI, and it causes visual disturbances and severe body pain because of pressure in cerebral spinal fluid. The treatment is often weight loss, sometimes meds. I chose to lose weight, and I’ve been successful.

Originally I started with just eating three meals a day, without calorie counting, but cutting snacks and obviously unhealthy food completely. Most of my exercise originally was walking with a stroller, then as time went on I added weights and HIIT. Starting in June, I got the Loseit app and began tracking my food.

Since the beginning of June, I’ve gone from 184 to 176, using CICO. For one pound loss a week I can eat around 1800 cals a day, but more if I exercise. I do usually eat back some of what I earn in the calorie bonus but overall I don’t usually end the day or week above my budget.

Loseit seems less tedious than MFP, in my opinion. I highly encourage people to use it, and to be really honest with it, because change will happen.

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Hair Loss

I've been in my weight loss journey for 6 months. I am happy to say that I have lost 26kgs so far, my old clothes fit really well and I am looking forward to continue working on my physique. But, I've started to notice that the front of my hairline was becoming a bit transparent, like I could see the scalp more and more in pictures and when I looked myself in the mirror.

Yes I know hair loss can be natural and you can only take medications (consistently - with side effects) to slow it down. I realised that when I was 17, 18 my hair was thinning a little bit but the rate of that happening was slow and now (I'm 20) I can see my scalp if the light reflects off of it. I get the feeling that this isn't actually my time to be balding lol because my dad has good hair in his 40s and my grandpa (maternal) had decent hair but you know a 70yo's hairline. My hairline is actually the same which makes me think that it could be something linked to sleep / nutrition.

So the question I'd like to ask is when you guys were in your journey did you notice any hair loss similar to what I've explained, if there was could you describe your calorie deficit and protein intake? Your hairline is fine but you're shedding hairs whenever you comb (on your bed, floor, table like 2-3 strands not a lot lol). I would've made an appointment with a hair specialist but I'm scared that are just going to try to sell me a product rather than genuinely help me find what the actual problem is, and my GP won't really help that much.

Thank you in advance.

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10 Fruits That Taste Awesome Grilled

Open-flame cooking brings out the best flavor in just about every food. When you grill vegetables and fruits, their natural sugars caramelize and they taste even sweeter. Many favorite fruits are fast and easy to grill, and they make a deliciously different ingredient, side dish, snack or treat. Because they are nutrient-rich, filled with fiber and low to medium on the Glycemic Index, grilled fruits are SmartCarbs that you can enjoy without impeding progress toward your weight loss goal. (Just be sure to consult your Grocery Guide for proper portion sizes.)

Ready to try grilled fruits? Here are a few tips for success with all fruits and hints for enjoying 10 great tastes of the season:

Basket, Pan or Skewers

The grates that came with your grill are shaped for cooking meat, but less substantial ingredients, such as pieces of fruit, are prone to falling through as they heat up. When grilling fruit, put it in a wire basket or on a tray with small holes that allow the flames to touch the food but keep it from falling through. Another fun option: soak wooden skewers (like those used for kebabs) in water for 30 minutes, poke them through the fruit, then put them on the grill.

Go Large

Fruit cook quickly when grilled. Within minutes, small pieces can begin to disintegrate. Cut it in large chunks, even if you need to slice it down to bite-size before serving.

18 Fruity and Flavorful Menu Items from Nutrisystem

Light Oil

Spraying cut fruit with zero-calorie cooking spray, or tossing cut fruit with a little olive or coconut oil or butter before grilling helps bring out its flavor and prevents the pieces from sticking to the basket, pan or grates. Avoid drenching the food in fats, which can lead to a grease fire. Just coat it lightly.

Low, Indirect Heat

Cooking over high flames can leave you with burned fruit in a matter of minutes. Better to grill fruit on the outer edges of the grates or over coals that have turned gray.

Let Cool

Fruits contain a lot of water, which becomes extremely hot when grilling. Allow it to cool after removing it from the heat before eating so that scorching hot water doesn’t squirt out and burn your mouth when you bite into it.

7 Creative Ways to Eat Fruits and Veggies

So now that you know the HOW of grilling fruit, here’s the WHAT! Check out our 10 favorite fruits that taste amazing grilled:

1. Peaches

Slice in half and remove the pits. For more flavor, brush with honey and sprinkle them with cinnamon. Put peach halves on the grill with the cut side down and cook for eight to 10 minutes, until fruit is hot throughout.

2. Plums

Like peaches, cut in half and remove the pits before cooking. Leave on the grill for four to six minutes, until the flesh is tender but not crumbling.

3. Apples

Peel, cut into quarters and remove the core and seeds. Sprinkle with lemon juice to keep the cut pieces from turning brown. Grill for 20 minutes, turning every five minutes.

It’s Fruit Season! 11 Tasty Dessert Recipes Featuring Fruit

4. Pears

Slice into wedges, cutting away the stem, core, and visible seeds. Brush with coconut oil and sprinkle with a little sea salt. Cook for 15 minutes, turning every three to five minutes.

5. Figs

Snip the tiny stem end off each fig and cut in half lengthwise. Coat in a light mixture of lemon juice, honey, and cinnamon. Grill for two to three minutes on each side.

6. Watermelon

Go with seedless varieties if you can. Cut melon into thick wedges or one-inch-wide rounds. Grill for two to three minutes per side.

7 Mouthwatering Ways to Enjoy Watermelon

7. Cantaloupe

Slice into one inch wide wedges with the rind still attached and discard seeds. Or cut into cubes (with rind removed) and slide them on to skewers. Cook for four to six minutes, turning frequently.

8. Pineapple

Cut pineapple into wedges with the skin still on the edges or remove the skin and core and slice into rings. Grill for about three minutes per side.

9. Bananas

Peel banana and slice in half lengthwise. Grill for two minutes per side.

17 Healthy Air Fryer Recipes for Fruits and Vegetables

10. Lemons

Cut the fruit in half, pick out any visible seeds with a fork or your fingertip, and brush the cut sides lightly with oil. Set them cut-side down on the grill and cook for about three minutes, until the fruit is lightly charred. Squeeze onto grilled chicken, fish or vegetables.

Lose weight and get healthy for summer with Nutrisystem! Enjoy a simple meal plan, food delivery and an amazing support system. Click here to learn more! >

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