Monday, July 19, 2021

Why is it difficult to lose weight while exercising for me.

I just don’t understand why it’s difficult to lose weight while I’m doing strength training and HIIT workouts. I’ve lost only 11 pounds in 3 months, although on average that’s about less than 1 pound a week, I lost majority of that in the beginning before working out and eating 1200-1300 calories. Since starting HIIT, there are weeks that go by where I don’t lose any weight. There was about 6 weeks where I didn’t lose any weight, then I broke my plateau and lost 3 pounds and now the scale stopped moving again. I eat about 1300-1500 calories a day.

I’m not seeing any changes on the scale, but my clothes are slightly looser and I am becoming stronger but I’m still fat. My stomach is the same and my arms are still big (big problem area for me). I’m not seeing any changes physically but I am growing some muscle. But I’m just getting impatient about everything because my fat is still there. I’m considering stopping HIIT and strength training and just stick to eating 1200- 1300 calories like I was before. I consistently lost weight, at least 1-2lbs a week.

I think maybe I should focus on just fat/weight loss, then focus on strength and muscles, because it’s not working well for me doing it at the same time. I’ll pick it up again once I’m closer to my goal weight. Someone did mention that your body gets used to eating 1200 calories and could become my new BMR (or TDEE?) if I’m only eating that amount of calories. Is this true?

My current regimen: Cardio HIIT 3x/week, Strength Training 3-6x/week, 1 rest day, Calorie Intake: 1300 -1500

And yes I do track everything that I eat. This last week I ate at the higher end of that range on most days because I just felt so hungry, and I wanted to see if I can still lose weight on a mainly 1500 calorie a day diet. Didn’t lose anything this week at all. I’ve also tried eating at a higher calorie for two weeks before while working out and still nothing.

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I improved my resting heart rate with just 2 weeks of exercise.

Hi there, I'm new to the weight loss journey. I started transitioning to my new lifestyle just 2 weeks ago, but I'm already down 5 lbs and very happy with the start. At the beginning of my transition, I invested in the cheapest Fitbit I could find, and one of the first data points I noticed was my resting heart rate in Beats Per Minute (BPM.)

On Day 1, my resting heart rate averaged about 74. I had no idea what this meant or how it was even related to my health, so I hit the Google machine. I found out that a normal healthy adult resting heart rate is usually between 60-100 BPM, and a lower resting heart rate is usually linked to better cardio health (assuming there are no heart abnormalities.) I also learned that athletes can have resting heart rates as low as 40 BPM, with one of the lowest on record for a healthy human being 28 BPM belonging to a professional cyclist.

For these first two weeks, I walked every single day. On just a few days, I did more intense resistance exercises. This was a pretty drastic change, as I'm coming from a sedentary lifestyle. After 2 weeks, my average resting heart rate according to Fitbit is about 63 BPM. I watched it decrease slowly every day. I know that resting heart rate also depends on factors such as stress and caffeine intake, but I haven't changed anything about my lifestyle in the last two weeks except food intake and exercise.

When people say exercising improves your heart, I always thought they meant over years and years. I had no idea it could have such an immediate effect. I am not a doctor and maybe my interpretation of resting heart rate is totally wrong, but this feels rewarding to me, even moreso than the weight loss. Anyone else experience any immediate health changes when they started their journey?

tldr; My resting heart rate went from an average of 74 BPM to 63 BPM after two weeks of exercise and I'm shocked at how immediate health can change with habit changes.

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13 Peach Recipes for a Peachy Keen Summer

How can something as sweet as a peach have so few calories?

One medium ripe, juicy peach has just 50 tiny calories.¹ However, it’s bursting with enough summer flavor to not just calm sweet cravings, but also be crave-able all by itself. That little fuzzy, fiber-rich jewel can be a powerful tool in your summer stay-full toolbox, helping you fill up and feel like you’re treating yourself—and doing it all guilt-free.

Peaches do all kinds of other great things for your health, too: They may lower your risk of heart disease, bind up bile acids—which can help lower your cholesterol—and may even improve your skin.²^,3,⁴ In studies, compounds from peaches may improve your skin’s texture and fullness by helping it retain moisture.⁴

The best reason to enjoy fresh peach recipes right now (and all summer)? They’re in season! Fill your fruit basket with low-calorie peaches to eat fresh—and try one or more of these 13 fresh peach recipes to make this the peachiest summer ever.

1. Tomato Peach Salad >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 3 Extras and 2 Vegetables

Make a bright salad the surprising star of your barbecue cookout with this colorful, sweet-and-savory recipe. With creamy feta cheese, juicy tri-colored cherry tomatoes, pieces of sweet peach, protein from chickpeas and bite from arugula and red onion, this salad has everything—even a simple, homemade balsamic-and-honey dressing that ties it all together. It’s a cool, flavorful bowl that’s perfect for sharing—or whipping up quickly just for yourself for a lunch that feels super special. Click here for the full recipe! >

2. Grilled Peach Melba >

On Nutrisystem, Count As: ½ SmartCarb and 2 Extras

There’s one thing that’s better than a fresh peach: A grilled one. Putting that fuzzy fruit over fire enhances the sweetness as it softens. Some simple toppings, though, turn that grilled peach into a decadent dessert—honey, a bit of mascarpone cheese and a simple-to-make homemade raspberry jam creates a peach melba that will have you and your family swooning … and amazed that it’s only 95 calories per serving! Click here for the full recipe! >

3. Fresh Peach Pie >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

The beauty of Nutrisystem is that you can lose weight while still eating the foods you love. That goes for our entrees like pasta and pizza, breakfasts that feel like desserts—like the Double Chocolate Muffin—and even Flex meals. Case in point: A slice of this fresh peach pie counts as one SmartCarb and two Extras on Nutrisystem. That means you can eat a piece of real peach pie and still progress towards your weight loss goals. Click here for the full recipe! >

4. Air Fryer Stuffed Peaches >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Air fryers are the greatest kitchen invention of the decade, giving food all the crispy, crunchy taste of frying with super-heated air instead of oil. If you don’t have one yet, check out this article to find out why they’re a dieter’s dream … and order one! Because they don’t just make guilt-free fries and fried chicken—air fryers can also make delectable desserts and healthy peach recipes. Take these stuffed peaches for example: With some oats, light butter, cinnamon and brown sugar, the little kitchen gadget turns half of a peach into a sort-of miniature, one-serving pie … and it’s just 97 calories! Click here for the full recipe! >

5. Peachy Honey Whipped Ricotta >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb

A peach topped with cottage cheese is a diet cliché—but for cottage cheese lovers, it’s still a go-to because it’s packed with protein and delivers on that peachy goodness. If you’re not a cottage convert, though, try this snack instead: It ditches the cottage cheese texture for creamy ricotta, then kicks up the flavor with some honey and almond extract. It also has some added sweetness by simply grilling the peach. It’s got eight grams of filling protein and is a sweet, summery treat that’s perfect for a filling breakfast—or extra-special snack. Click here for the full recipe! >

6. Blackberry Peach Upside Down Muffin Cakes >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

These fruity cakes are ready in about 25 minutes—and they might be gone just as quickly! But don’t worry: Two of these upside-down cupcakes counts as one serving of just 153 calories … so it’s a Flex snack you can feel great about while getting the sweet flavors you crave. Stevia in place of sugar helps keep the calories so low, and blackberries give you an antioxidant and fiber boost—while pairing perfectly with six slices of sweet, ripe peach inside. Click here for the full recipe! >

7. Peachy Green Ginger Smoothie >

On Nutrisystem, Count As: 1 SmartCarb, 1 Vegetable and 1 Extra

Looking for an easy (and peachy) way to get some of your daily servings of non-starchy vegetables? Try some peach smoothie recipes! With this one, you get bonus weight loss benefits from ginger. The spicy root has been shown in studies to significantly reduce weight and the waist-to-hip ratio of overweight and obese individuals.⁵ Blended in with spinach, banana, peach and almond milk, ginger gives this smoothie a delicious kick—you won’t believe it’s helping you lose weight! Click here for the full recipe! >

8. Blueberry Peach Feta Salad >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 2 Vegetables and 3 Extras

If there’s another fruit flavor that screams summer almost as much as peaches, it’s got to be blueberries. This salad combines these sweet summer staples into a single bowl of amazing—and then adds the creaminess of feta cheese, the surprising, fun crunch of pine nuts, and the delicate mouthfeel of butter lettuce. The best part? This recipe was created by a reader of The Leaf, Carol, who submitted it as a perfect way to enjoy the summer harvest. Try her masterpiece—and then submit your own healthy peach recipes to The Leaf. Click here for the full recipe! >

9. Healthy Air Fryer “Grilled” Peaches >

On Nutrisystem, Count As: 1 SmartCarb

Another air fryer miracle: Grilled peaches without the grill! If you don’t have a grill of your own—or if it’s a rainy day—you can still get that sweet cookout flavor to enjoy by itself, or as part of the grilled peach melba or Peachy Honey Whipped Ricotta described above. All you need is your air fryer, some peaches, and … well, actually, there is no “and”! The magic of the air fryer means these peaches are cooked perfectly without the addition of anything but super-heated air. We think it’s one of the best grilled peach recipes. Click here for the full recipe! >

10. Pretzel Crust Fruit Pie >

On Nutrisystem, Count As: 1 SmartCarb and 3 Extras

If you thought it would be impossible to improve on pie, think again: A mad scientist/genius/recipe wizard has blessed us with a new kind of pie crust—one that’s got the flavor and crunch of pretzels and is oh-so-easy to make. And it’s got an extra blessing for those fresh, juicy peaches you’ve got this summer: While the crust is baked, the filling of this pie is creamy and no-bake, keeping those juicy slices of golden fruit fresh (but refrigerated) for cool, in-season taste that’s perfect for your next cookout. Click here for the full recipe! >

11. Skinny Peach Cobbler >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Skinny on calories, but not on flavor: This peach cobbler has all the ingredients that make the classic a classic—peaches, of course, but also butter, sweetener, cinnamon, nutmeg and vanilla. The difference? The sweetener is zero-calorie stevia, the butter is light and the flour is whole wheat, giving this treat fewer calories and some whole grains, but never skimping on being delicious. Plus, you don’t have to toil in the kitchen all day: After some simple mixing and pouring, it’s ready in just over a half-hour. Click here for the full recipe! >

12. Peach Buzz Bagel Sandwich >

On Nutrisystem, Count As: 1 Nutrisystem Breakfast, 1 PowerFuel, 1 SmartCarb and 1 Extra

With just three extra ingredients, this sandwich turns the beloved Nutrisystem Honey Wheat bagel from a regular breakfast into a gourmet treat: Just top your toasted bagel with a half-cup of one-percent cottage cheese, some thinly sliced peaches and a teaspoon of honey for a souped-up slice of heaven to start your day. Click here for the full recipe! >

13. Peach Melba Pudding >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

We’ve already shown you that the flavors of peach melba—with its mix of peaches and raspberries—can still be part of your weight loss journey. This recipe offers another guilt-free way to enjoy the sweetness of peach with the tart tang of raspberry—this time, with the addition of sugar-free gelatin. Nonfat yogurt adds a creaminess that, along with fresh raspberries, turns regular sugar-free raspberry gelatin into a rare treat—that’s made even rarer when topped with ripe, juicy peach slices. Your guests will never guess this indulgent-seeming dessert is guilt-free. Click here for the full recipe! >

Sources:

The post 13 Peach Recipes for a Peachy Keen Summer appeared first on The Leaf.

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Maintenance Monday: July 19, 2021

If you've reached your goal weight and you're looking for a space to discuss with fellow maintainers, this is the thread for you! Whether you're brand new to maintenance or you've been doing it for years, you're welcome to use this space to chat about anything and everything related to the experience of maintaining your weight loss.

Hey everyone, here's your weekly discussion thread! Tell us how maintenance and life in general is going for you this week! And if you missed last week's (or simply want to reread), here's a link.

If there's a specific topic you'd like to see covered in a future thread, please drop a comment or message!

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Sunday, July 18, 2021

Day 1? Starting your weight loss journey on Monday, 19 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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Small weight gain leads to a bad weekend. So mad at myself

So i’ve been doing fairly well and consistently lost 2lbs a week for the last 6 weeks by changing my diet and eating healthier and i’ve started journalling again and writing down what i eat. I haven’t been doing strict CICO just super conscious about what i eat. I’m also training for a sprint triathlon on Aug 29. I’m over 100lbs up from when i did my last one and sit at 264lbs right now with a 100lb weight loss goal in the next year for a wedding on June 25 2022. This week i got on the scales and i was up 0.5lbs and it really pissed me off. I know i didn’t work out all week because my mind frame has been off and i’m off my meds for a few weeks now (different story) but i really watched what i ate and tried hard. This weekend i worked nights at my pt job (i work full time mon-fri and then pt 20-25 hrs a week and volunteer 2 nights a week), and finished work at 8am and insead of going for the run i was going to do i had a breakfadt sandwich and went to bed. Slept all day and then had a costco hot dog and fries and then popcorn. I’m so disgusted in myself that i ruined my good work. I’m putting a plan in place to get back into the workouts but just feeling shitty. Sorry for the bad vibes.

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Time to get back into my weight loss stride

For the past 8 or so months, I've been stuck in a plateau. I've been around 230lbs. since November 2020. I was down to 225ish at some point, but the most recent time I weighed myself I was 235. Still not bad considering I'm down from 290lbs, my highest weight, but now that i saw my plateau turn into a bit of an uptrend, I'm ready to nip in the bud. The plateau is caused a combination of things: less walking, less focus on eating healthy, and drinking more alcohol.

I got a new puppy back in November and he took up a lot of my time and was too young to go for long walks, so I often skipped those. I bought a house and during the whole move-in process (which dragged on pretty long), I wasn't really cooking and was eating out a lot and picking up takeout more often than normal. I've started going out on the weekends again and drinking. Though the drinking itself is not beneficial for my weight loss, the bigger problem is the food I eat while I'm out drinking: wings, pizza, and other dive bar food. I used to weigh myself every day and that kept me in check, but I stopped doing that for some reaosn.

That puppy is now a 10-month old giant who can go for long walks with me. We've been doing 2-3 mile hikes a few times a week and it's been incredible. I'm finally all settled in so I've been cooking meals and only eating out once a week or so. I'm going to start weighing myself every day again to keep myself on track. Also, since the moving process started, I've been saying once I'm settled in, I'm going to get a gym membership so I'm going to finally do that this week.

Sorry for the pointless post, just needed to put this into words and put it somewhere!

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