Visible veins after losing weight?

I have recently noticed that the blue veins in my thighs and arms are now extremely noticeable and visible after losing weight (approximately 18 pounds). I am not a particularly pale person, so this isn’t something I’ve really experienced or noticed before. I am F/5’3”/112 lbs now, in case that is relevant at all. I exercise every morning, but I see the veins on my body throughout the day, not just while or shortly after running/walking.

Is this something I should be worried or concerned about? I tried to research this a bit and have come across a lot of posts and literature about varicose veins and weight loss, but not about blue veins becoming more visible.

Is this something any of you have experienced during your weight loss journey? I wasn’t sure whether it is a sign that something is wrong. Thank you!

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How often do you weigh yourself and why?

TLDR: I weigh myself several times every day and it has had a positive impact on my life. How often do you weigh yourself and why not more/less?

As I have been going through my weight loss journey (302lbs starting 262 current) I have increased how often I weigh myself. When I started I first subscribed to the "Only weigh yourself once a week so you don't see the day-to-day fluctuations" philosophy. I can totally see how weighing yourself only once a week can be beneficial to you. If you have a lot of scale anxiety or get really discouraged by daily fluctuations then weighing yourself once a week sounds like a good idea.

However, I need instant gratification. I need that day-to-day feedback. I want to see that working out really hard yesterday showed up on the scale today. I can't wait a whole week to see if what I am doing is working. So pretty quickly, I started weighing myself each day. However, I need even more instant gratification. So I started weighing myself several times each day. I weigh myself usually six times each day (Morning, Pre-meal, Post-meal, pre-workout, post-workout, bedtime).

Weighing myself more often gave me a few things: more data, more understanding/patience, more control. I really like data and when I started weighing myself several times a day I got better (more accurate) average daily weights. I also gained a lot more understanding of how exercise and meals change my weight. I no longer get worried by seeing a day-to-day change of +2-3 pounds. That was really empowering. Finally, I feel like I had more control over my weight when I weighed myself more times each day. I could correlate every gain/loss with a choice that I made and see the results of those choices immediately.

Overall I love weighing myself several times a day. I think that this is how I will do it for the foreseeable future. How often do you weigh yourself and why not more/less?

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Calories vs nutrition vs food weight - can someone explain?

Hello fellow redditers,

I have a question that I fail to find the answers to which was bugging me for quite a while now. For context, I'm a slightly overweight guy in my late 20s so weight loss and the methods to do so was something that I was looking into for a little now. I started working out, but my eating habits remained unchanged and I'm only seeing slight positive results so far (yet?).

The question that I want to ask you all is this - when people talk about weight loss and the way we eat, they usually compare healthy food vs junk food and I find that a little bit confusing. Earlier today I saw an article which was roughly called "How 1000 calories of healthy food looks compared to 1000 calories of junk food" and it got me thinking - calories is calories, right, so why does the food the we eat matters exactly? Moreover, if I'm getting 1000 calories by eating, say, 250 grams of "junk food", vs 400 grams of "healthy food", at the end of my meal I would be 150 grams lighter if I ate the junk food, right? Is the same concept not the reason why people use something like protein bars, to get a high amount of proteins while eating a relatively low quantity of food? Does such methods apply to general eating as well? For the sake of this let's just ignore the "fullness" aspect, even though it might be relevant somewhat.

I swear this isn't a troll question, I'm just generally confused how all of this works and I would like to find hear some definitive answers from someone who might have looked into this more than I have.

Thank you for any and all responses in advance.

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Feeling Stressed? 9 Foods That Make You Happy

There are just some foods that make us happy. Whether we love their taste or because they remind of us of good times, it’s no secret that food can bring comfort. However, those comfort foods are oftentimes unhealthy snacks and sweets that crush your weight loss goals. They give us a quick blip of joy that’s gone moments after we’re done eating. When you’re feeling stressed, you need foods with powerful nutrients that lift your mood and energize your day.

Our wellness and nutrition experts at The Leaf have reviewed the research and put together this list of nine foods that have been shown to boost mood and prevent stress, so you’re ready to deal with whatever comes your way. We’ve also included fresh and healthy meal prep ideas for you to enjoy these stress relieving foods with family and friends! Another reason to be happy? Each of these foods that reduce stress can also help you stay on track with your weight loss and wellness goals!

The Stress Test: How Much Is Too Much?

Read More

If you’re feeling stressed, add these nine happy foods to your shopping list ASAP:

1. Eggs

Why: Eggs yolks are one of the few food sources of vitamin D, says Healthline. According to nutritional research, published in Nutrients, studies show that vitamin D deficiency is correlated with an eight to 14 percent increase in depression. However, eggs come with more than just a healthy supply of vitamin D. The United States Department of Agriculture (USDA) reports that one large egg provides you with about six grams of protein that fuels you up for a productive day.

Try: Skinny Avocado Egg Salad Sandwich is rich and creamy yet low in calories. It’s easy to whip up in minutes so you can have a satisfying Flex lunch that doesn’t weigh you down.

2. Fish

Why: Salmon, albacore tuna and other fatty fish are rich in two types of omega-3 fatty acids—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These nutrients can “travel through the brain cell membrane and interact with mood-related molecules inside the brain,” says Harvard Health Publishing. “They also have anti-inflammatory actions that may help relieve depression.”

Try:  3-Step Tuna Patties are an amazing healthy recipe and meal prep option that’s loaded with protein. These Tuna Patties act as the perfect hearty entrée or sandwich filler for your weight loss menu.

Check out the Diet and Nutrition section on The Leaf to learn about five seafood staples you should be eating along your weight loss journey! >

3. Yogurt

Why: Nutrients often work together in our bodies. For instance, calcium helps us process vitamin D. That may help explain why women who eat a diet high in calcium are less likely to be depressed than those who don’t, according to a study, published in Nutrition Research and Practices. Calcium is also essential for regulating metabolism, which affects our energy levels throughout the day. Plain nonfat Greek yogurt—a PowerFuel that’s high in protein and low in calories—gives you 250 milligrams of calcium in a one eight-ounce serving, says the USDA.

Try: Chunky Monkey Yogurt Parfait brings together high-fiber banana slices, peanut butter, nuts and low-sugar cacao nibs to create a dessert that satisfies your cravings without hindering your weight loss progress.

How to Stop Stress Eating

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4. Beans

Why: People who eat foods rich in magnesium may have a decreased risk of depression when compared to people who don’t eat enough of this essential mineral, conclude the authors of a study, published in the Australian and New Zealand Journal of Psychiatry. They theorize that magnesium helps to regulate certain systems within the brain that control stress response. So, if you’re feeling stressed, enjoy one cup of cooked black beans with your healthy meal. According to the USDA, this contains 120 milligrams of magnesium, about 30 percent of your daily requirement (depending on your age range). Beans of all kinds are also great for a high fiber diet, so you feel full for hours after eating them.

Try: You get plenty of magnesium and a sweet treat when you make a batch of our Four-Step Black Bean Brownies. Don’t mention the beans and these rich, chocolaty bites are sure to bring a smile to just about every face in your household.

5. Beets

Why: Beets are a natural source of betaine, a micronutrient that supports your brain’s production of serotonin, says a report, published in the Journal of Multidisciplinary Healthcare. According to Healthline, beets also supply you with folic acid or Folate. “In addition to anemia and other health problems, folate deficiency may lead to the development of major depressive disorder (MDD),” says Psychology Today. These reasons alone make this root vegetable a perfect stress relieving food option!

Try: Roasted Rosemary Beets and Carrots marry the earthy sweet flavors (and appetizing colors) of two fiber-rich root vegetables into one filling side dish.

6. Mushrooms

Why: All varieties of mushrooms are rich in tryptophan, says Mycoscience. Tryptophan is an essential amino acid that your body needs to make a sufficient supply of serotonin. “Low brain serotonin levels are associated with poor memory and depressed mood,” according to an article, published in the journal Nutrients. Mushrooms are also a high fiber food and are low in calories. Plus, they’re a non-starchy vegetable so you can eat as much of them as you want while staying on track to your weight loss goal.

Try: Check out our quick video on making Simple Stuffed Mushrooms, a snack that can turn any stressful day into a party.

5 Signs You’re Prone to Emotional Eating

Read More

 7. Asparagus

Why: The tender green spears are another great vegetable source of tryptophan, says Health.com. According to Healthline, asparagus also provides you with plenty of folic acid. “Many studies, going back to the 1960s, show an elevated incidence of folate deficiency in patients with depression,” says the Journal of Psychiatry and Neuroscience.

Try: Grilled Asparagus Caesar Salad features the zesty flavors of Parmesan cheese, Dijon mustard and garlic on top of the smoky grilled spears, giving those familiar flavors a tasty new setting.

8. Blueberries

Why: Flavonoids are phytonutrients (meaning they are found only in plants) that give blueberries their deep color. People who drank blueberry juice as part of a study reported more positive changes in their mood than those who drank a placebo, says the journal Nutrients. The researchers theorize, “flavonoid consumption enhances cerebral blood flow, boosting executive functioning, and thus helping to inhibit cognitive features (i.e., rumination) that maintain depression.”

Try: Blueberry Green Tea Smoothie makes a filling breakfast or snack that’s loaded with valuable nutrients and naturally sweet flavor.

9. Dark Chocolate

Why: Science has confirmed what you probably already know: chocolate improves your mood. “Cocoa polyphenols (micronutrients) enhance positive mood states,” says researchers in the Journal of Psychopharmacology. Researchers believe that the polyphenols stimulate activity in the brain regions associated with pleasure and reward and boost serotonin. Of course, dark chocolate often comes with fats and sugar, so you need to limit your consumption while stressed to keep from derailing your weight loss journey.

Try: The Dark Chocolaty Sea Salt Nut Square from Nutrisystem hits all the high notes for a snack—salty, sweet and crunchy—while keeping the calories and fat content to a minimum. Our healthy snacks can help you with your meal prepping and planning, eliminating another reason to be stressed. Plus, it has eight grams of fiber and six grams of protein, so it takes down hunger pangs while filling you up with rich, dark chocolate.

These seven healthy chocolate snack hacks will help you stay focused and on track with your weight loss goals if you’re craving this sweet treat!

*Always speak with your doctor if you’re feeling overly stressed, sad or anxious. 

8 Foods to Support Your Immune System All Year Round

Read More

The post Feeling Stressed? 9 Foods That Make You Happy appeared first on The Leaf.

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The Jock Itch That Changed Me

The pandemic has been rough, y'all. I went into this thing in April weighing about 135 and I'm currently sitting at about 193. None of my clothes except the cheap "fat pants" and t-shirts I got fit. I'm immensely out of shape. I have a gut, and no chin or jawline anymore. And the worst part and the final straw? Jock itch. Between my thighs and nethers. There's no air circulation there thanks to the fresh fat layers and its summer, so you do the math.

So here's my weight loss journey. It starts about 3 years ago, when I noticed that I'd had to go up a couple pants sizes and I was looking a little "extra." I was about 150 at that time and about to go into grad school, right after finishing my BS degree and a lot of stress-eating. I was SHOCKED. All my life, I'd been pretty skinny, and about two years before that possibly even TOO thin (about 110 on my 5'7" frame, I was very very active as a bike messenger doing 30-40 miles a day and ate well enough but just burned so much that I couldn't put it on). I had some mental health issues with anxiety/depression that were caused by a PTSD-forming attack, and I'd also hit 25 and stopped smoking a pack and a half a day of cigarettes. All that combined with my new student lifestyle, plus moving back in with my parents, meant I kinda put on some pounds.

So I had enough, the first time. I got serious and decided to just eat better, skipping the junk food and doing pretty good exercise (I used to be a pretty active person). Lost 20 pounds in about 3 months. Looked great, felt great. Then my friend committed suicide. It was a slow spiral, but that spiral more or less continued through most of grad school. Last fall semester, there were some cuties in my department and I'd also just started skateboarding again, so those things combined got me down about 15 pounds or so, to 135. Not bad, not too far off from where I felt and looked good the first time although a little less toned because I'd abandoned my weight routine somewhere along the way.

Then I dated someone proudly lazy and obese (note: not a cutie in my department, sadly). This started in February 2020. We all know what happened shortly after that. When the pandemic hit, my mental health went off the wall; with nothing to really occupy my time my ADHD came ROARING back into control and along with it, my need for quick stimulation (junk food). My mom was gone long-term to live with my grandmother while all this was happening, so it was just me and my dad left to our own devices, and he's obese and did most of the grocery shopping.

Between my stress eating of hotdogs and oreos, newfound EXCESSIVE amounts of free time post-graduation and no job, lazy and "body positive" (read: made me feel bad for exercising and wanting to eat better) boyfriend, I started gaining again. Dumped the boyfriend a couple months in... but inertia had gotten ahold of me and didn't let go. I had started down a good path in December and lost about 5ish pounds (back when I was around 165ish), when I started dating another obese person who discouraged me from losing weight, saying "just buy clothes that fit."

My clothes are something I take a lot of pride in and were the thing that started motivating me again, so buying "fat clothes" honestly just made me spiral again. They were very "health-phobic" and would talk shit about healthy food (!?) and boast about how hot and comfortable with themselves they were (despite the major health issues they had, I guess). I dumped THAT person about a month ago (for lots of reasons), and just cut them out of my life completely after realizing they're also a drama-ball of a person about three days ago (coincidentally the same day I decided enough was enough).

So now here we are, a little over a year and almost 60 pounds later. I have terrifying-looking stretch marks all over my thighs and abdomen, cankles, can't fully bend my legs, and I just overall feel TERRIBLE. Out of breath, high resting heart rate (upper 80s, I used to be like 50bpm), flabby and can "feel my edges" no matter what I'm wearing or how I'm sitting/laying.

I got a puppy that I'd already been on the list for pre-pandemic back in August and she is a very active breed, and I'm normally an active person, but I've really let her down. I just sit all day, and eat, and gain. And she pokes me with her nose wanting to go for another walk or to the field to play chase, her favorite game. She's never run with me (and partly because I wanted to wait for her joints, but we'll start jogging eventually).

But none of that really shook me until a few days ago when I noticed the jock itch. And that woke me up. I realized I was so far "gone" with the weight gain that it was literally starting to impact my health and hygiene. I got on the scale for the first time in months, read 193, and literally sat on my floor naked, crying, with my nethers aflame and raw.

So now for the past four days, I've been watching what I eat. I know how this works, I'm a CICO and macros champ. The current plan is to just get the eating habits down first: less processed sugar and carbs, more veggies and lean protein, hitting about 1300-1500/day. I actually LOVE eating healthy food, which actually makes my year-long junk food binge all the more disappointing because I didn't even really enjoy it as much as I do a nice piece of baked salmon and veggies. I'm also taking the dog for two mile-long walks a day (don't worry, she gets plenty of backyard ball/frisbee and agility training as well).

Once the eating habits are a little more solid, I'll start adding in weights and some light-but-sustained cardio. I know from past experience that if I start the exercise and healthier eating all at once before my stomach contracts, I'll eat too many exercise calories back because I'll be so hungry. I'm trying to stay away from heavier cardio such as skating and bicycling for now, as I was getting flexor pain in my knees and hips last time I tried skating because I have no stabilizer muscle to speak of. So build those muscles, lose a little weight to reduce the impact, and then off we go (adjusting caloric intake to compensate slightly, of course).

I'm about to start teaching middle school science, so being able to wear my (very expensive, like Ralph Lauren tier) 125-140 pound professional warddrobe is a HUGE motivator. I don't want to have to buy a whole bunch of new clothes in my "new size." I have enough outfits to get by for now, but hopefully in the next month the waterweight/beginner woosh kicks in and gets me close enough to not just having to wear the new "fat clothes" I had to buy last week (note: I also went clothes shopping around 170 back in early spring, for job interviews and Easter/Mother's Day/family birthdays. I have almost enough clothes to last me till I hit the goal weight and not have to wear anything too tight or baggy for too long).

I want more tattoos now that I can finally afford them, so that's another big motivator: new tattoo for every ten pounds lost. Especially the coverups of the tattoos I got with my abuser. I'm moving back out of my parents' house so I call all the shots on the groceries and cooking, too. I actually correlate living with them and my weight gain, so I think moving out and having a fresh start will be very good for the long-term goals. And I don't want to enter my thirties (I just turned 30 a couple months ago) overweight and out of shape. This is a habit and lifestyle I want to set in stone. Mentally and emotionally, I've gained a TON of resilience especially over the past year, so I now know how to cope with emotions and loss without eating it. I'm excited, finally, to do this. Instead of feeling like I have to or like its some insurmountable task. My dog and I both deserve better, and life without scratching my crotch sounds pretty sweet.

Edit: I just want to clarify that I don't hate on or judge obese people. I'm toeing that line myself, I have no room to judge. Weight is not a character trait or something to be ashamed of. I'm not ashamed of mine; my body fat is the side effect of a coping mechanism that I needed at the time. My issue is with the "toxic body positivity" that I've run into with my past two obese partners; lesson learned that if someone shames you or judges you for making choices for your own better health, to turn and run the other way.

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how the FUCK did i eat this way EVERY day

Had a cheat day today. Just hit one weight loss deadline (for a betting pool) and the next one is as far away as it will ever be and I had this box of mac and cheese in my cupboard that's been making me anxious, so I had that as my main meal. Then I had some calories left so I went to Walgreens and got two candy bars and ate them while sitting in my car in the parking lot. Later in the evening I *technically* had some calories left that I could eat and still be in a deficit (I am very very fat right now). So I got a "small" tub of freshly popped Chicago style popcorn mix from Pick n Save and also ate most of it while sitting in my driveway listening to a podcast. Bringing me to a total of roughly ~2400 calories for the day.

I cannot stress enough that this was not a binge. This was a calculated cheat day where I didn't even have an insane amount of calories. And I feel like shit, physically. (Mentally I'm fine with having done this.) Gassy all day, uncomfortably full but not truly satisfied, the mac and cheese wasn't even that good, almost shit myself during my walk, and ZERO desire to do this again tomorrow. One month ago this type of behavior represented a normal day, except that I also would have finished off the popcorn just because it was there and I was technically allowed to. I may have even congratulated myself for staying under 3000.

I also cannot stress enough how rarely I am hungry these days. I think my diet was just so devoid of nutrients for so long that my body's not even mad about the lower calorie intake. And it's definitely not mad about no longer feeling bloated and gross 24/7. Turns out for me, listening to my body and listening to my cravings are polar opposites.

Thank you for coming to my ted talk.

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Day 1? Starting your weight loss journey on Saturday, 10 July 2021? Start here!

Today is your Day 1?

​

Welcome to r/Loseit!

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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.

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Why you’re overweight

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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.

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Before You Start

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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.

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Tracking

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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.

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Creating Your Deficit

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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.

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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.

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Exercise

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

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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.

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Crawl, Walk, Run

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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.

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Acceptance

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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.

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

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Additional resources

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

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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