Wife left last October and I'm finally trying to get out of my funk... I need a change... What diet/lifestyle change should I try?

Hey everyone. I'm going through a divorce and I've always heard the best way to start feeling better during a break up is to work on yourself. I want to fix a lot of things about myself, first and foremost is my weight.

These past 9 months have been rough on me mentally, but I'm slowly getting to the point where I want to be better. (You can read more about the separation in my post history if you're interested).

I'm 34 years old, 6'1", 293lbs. I recently stepped on a scale at a friend's house and was shocked how close to 300 I am. I remember back when I realized I was 250 I wanted to lose weight... Now at almost 300??? Oh man.

I do not go to the gym. I work in management at a grocery store so I am on my feet walking for anywhere from 8 to 16 hours a day, lifting, pushing, pulling, etc. I get that none of this is CONSTANT work, but I'm not really sedentary.

A few years ago my doctor told me I have a fatty liver and spleen and put me on a Mediterranean diet. Lots of fish, nuts, seeds, grains, vegetables, olive oil, some chicken, rarely beef, never pork... I tried it for a while, and I didn't see any noticable weight loss changes. My biggest issue here was feeling hungry all the time. A 'snack' portion of almonds, for example, is a handful. Like.... Eight nuts.

I think my biggest opportunity is my eating habits and soda. I have an unhealthy relationship with food, especially since my separation. We used to eat out sometimes, cook at home a lot, but now I don't really cook. Rarely, if ever. I always cooked dinner for both of us, so I CAN cook. I just haven't had the energy. Most of the time these days it's fast food or sit-down restaurant, or junk food while I work.

What would you recommend? Intermittent fasting? Calorie counting?

I guess Keto isn't really an option with my fatty liver issue...

I know pretty much all lifestyle changes are hard, but I'm hoping to avoid being miserable... Any advice would be greatly appreciated.

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new all time low!!!

Hi everyone!! 32f, 5'3 Around Christmas 2019 I had lost 15 lbs, going from 227 to 212. By April of this year I was back to 223, and I had a doctor tell me weight loss would really help with a skin condition I have. So I finally decided to get serious about really trying to lose the weight this time. Well today I hit 211, which is a new low for me since high school!! My goal weight is around 170 for now but I didn't have anyone else to share the news with so woohoo!! Gotta celebrate the small victories 🎉🎉. also just want to say how inspiring and helpful this subreddit has been for me so thanks a million y'all!!!!

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When a “fit” person gains weight...

Hi there. I am new to this community but thought I’d give it a go as other communities have helped me a lot on Reddit.

31F, 5’ 5” (165 cm) CW: 175 lbs (79.4 kg) GW: 145 lbs (65.8 kg)

Not sure if anyone else is in this boat but I feel like I woke up one day and gained 30 lbs. and no, this didn’t just happen during COVID. It’s weird to see my BMI as obese. If you saw me on the street you’d think I could stand to lose a few but hardly obese. Anyway, I digress.

I have always been athletic. In sports through high school and maintained a workout schedule through college and after.

During high school I hovered around 125 lbs, about 130-135 in college and maintained that for the most part until my dad died in 2017 right before my wedding. After a year or so after his death, I rapidly started gaining weight. Maybe it was the depression, maybe the married life.

Either way, I don’t feel like my lifestyle changes all that much. And honestly I’m not as depressed now so idk. Is it just getting older? Is it the 8 hour a day desk job finally catching up? Can my metabolism no longer take the Cheeto binges because I cant simply work them off? (Kidding, sort of. I rarely do those now)

Each time I’ve tried to lose weight I feel so defeated. When I was younger I felt like I could lose a few pounds just by working working out harder and eating a tad bit healthier but that doesn’t work now. My body seems to love the weight I’m at and continues to hold on to it.

So I guess my question is...what do you do to kick off a weight loss journey? How do I honestly determine how many calories I should eat in a day? Is trying to lose 30 lbs in 3 months crazy?

Is getting 10k steps in a day a big deal if youre doing other workouts through out the week? I honestly feel like the constant sitting is catching up.

So if you were me where would you start?

Thanks for taking the time. I am interested in any and all feedback!

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7 of the Healthiest Fish to Eat for Weight Loss

Fish is versatile, delicious and has many health benefits. If you’re trying to lose weight, we have seven healthy fish that you need to add to your dinner lineup!

How much fish do you eat every week? If you’re like half of all Americans, you most likely fall short of expert recommendations. The Dietary Guidelines for Americans and the American Heart Association (AHA) suggest two servings of fish per week for better health. According to the AHA, fish is a low-calorie source of high-quality protein that’s the perfect addition to a dieter’s menu. Lower calories mean larger portions! Some fish is also unique in that it contains important omega-3 fatty acids, which are said to prevent heart disease and boost memory.

Fish Oil Supplements: Do You Need Them?

Read More

The Academy of Nutrition and Dietetics states that the omega-3 fatty acid, docosahexaenoic acid (DHA), is necessary for a healthy brain and that deficiencies are linked to an increased risk of Alzheimer’s disease. Consistent intake of DHA has been shown to decrease the risk of cognitive decline, while enhancing memory and learning capabilities.

While they’re protecting your brain, they’re also protecting your heart. According to the Mayo Clinic, omega-3’s have been shown to reduce inflammation, cholesterol, blood pressure and the risk of stroke and heart failure. In fact, a Harvard review of more than 20 studies on the heart effects of eating one or two servings of three ounces of fatty fish a week found that it reduces your risk of dying from heart disease by 36 percent.

According to the National Institutes of Health Office of Dietary Supplements, other conditions where omega-3’s may show some benefit include macular degeneration (an eye disease that can lead to blindness) and rheumatoid arthritis.

3 Reasons (Healthy!) Fat is Not the Enemy

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With so many benefits, why do so many people avoid fish? This is often due to the perception that it has a “fishy” taste. However, there are many choices, such as trout or halibut, that are very mild tasting! Fresh fish can also be expensive, but frozen fish is usually just as good and less costly. Many people are also worried about contaminants in seafood, such as mercury. According to the FDA, you can put your mind at rest. In most adults, the benefits of eating fish outweigh any potential risks posed by contaminants. The AHA says that eating a variety of fish can also help to minimize any potential problems caused by environmental pollution. You can also check local advisories about the safety of fish caught in local lakes, rivers and coastal areas.

Please note: Children and pregnant women have to be more careful and should avoid eating fish with the most mercury contamination (e.g., shark, swordfish, king mackerel and tilefish).

If you want to add fish to your weekly menu but aren’t sure where to start, don’t worry! We have many healthy fish and seafood recipes on The Leaf that are perfect for your Nutrisystem program.

12 Fantastic Seafood Recipes That Have Caught Our Hearts Big Time

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Here are seven healthy fish to add to your weight loss menu ASAP:

1. Salmon (wild and farmed)

If you want to get more omega-3s in your diet, salmon’s your fish. Wild salmon has a whopping 1,774 mg per six ounce serving. Farmed salmon has even more, with 4,504 milligrams of these healthy fats. With it’s rich flavor, it’s high in protein and relatively low in calories. According to the United States Deperatment of Agriculture (USDA), three ounces of salmon contains around 145 calories. Cut this down to around two ounces in order to count it as one PowerFuel on the Nutrisystem program.

Enjoy this Salmon Tahini Power Bowl >

2. Tuna (albacore and light)

Another omega-3-rich fish is albacore tuna. It contains 733 milligrams of omega-3s per three ounce serving, coming in behind salmon and swordfish. Swordfish is one of the highest in mercury and other pollutants. It’s also over-fished, so tuna is a much better choice. Light tuna has only 228 milligrams of omega-3s, but it’s lower in mercury than albacore. If you’re a tuna lover, you might want to alternate between the two in order reduce your intake of this toxin. According to the USDA,  Albacore contains 108 calories per three ounce serving, while light tuna has only 89 calories. Either would be a perfect PowerFuel on your Nutrisystem plan!

Do you love Nutrisystem’s Tuna Salad lunch entree?  Try this Healthy Mediterranean Tuna Pita recipe>

3. Halibut

Heart-healthy halibut is another great healthy fish! It delivers 740 milligrams of omega-3 fatty acids in each 5.6 ounce serving. A three ounce filet has only 77 calories and 15 grams of protein, says the USDA. Try adding it to tacos, or serve it with brown rice and fresh veggies for a tasty Flex Meal.

Your tacos have never been this healthy. This flaky white fleshed fish is perfect for this spicy, savory Nutrisystem fish taco recipe. Get the recipe here >

4. Mackerel (Atlantic and Spanish)

Mackerel has been described as “a handsome and underrated fish” by SeafoodSource.  The USDA shares that a three ounce serving of Atlantic mackerel contains about 174 calories per three ounce serving, while Spanish mackerel is a bit lower with only 118 calories per serving.  According to Cleveland Clinic, three ounces of mackerel has about 2,500 milligrams of omega-3s. No wonder it is often used in fish-oil supplements!

5. Cod

One eight ounce filet of this mildly flavored, white, flaky fish is only 189 calories according to the USDA! Atlantic cod has been overfished so look for Pacific cod caught in Alaska, the West Coast, or British Columbia, Canada, as recommended by SeafoodWatch.org. Cod contains 284 milligrams of omega-3 fatty acids in each 6.3 ounce serving.

Try using cod in our 2-Step Ceviche recipe >

6. Trout

Trout comes in many different varieties, including fresh water, salt water, wild-caught and farmed. They’re a great “starter” option if you think you don’t like fish because they have a very mild and nutty flavor, says FishChoice.  One 2.2 ounce serving of trout provides 581 mg of omega-3s and only about 117 calories, according to the USDA.

7. Mahi Mahi

If you enjoy healthy fish, you’ll love mahi mahi. Unlike the other fish featured here, it’s not found in cold water. According to SeafoodSource, it’s found in tropical waters, such as those around Hawaii. The term Mahi Mahi is Hawaiian for what’s long been known as dolphinfish. It was renamed because too many people mistook dolphinfish for the beloved marine mammal, dolphins. Its texture, mild taste and “grill-ability” resembles swordfish, but is a better choice due to the high mercury levels found in swordfish as warned by the Academy of Nutrition and Dietetics. The USDA states that a four ounce serving is only 99 calories. Though not a cold water fish, it still has 221 milligrams of omega-3s in each 5.6 ounce serving.

Explore the taste of Mahi Mahi’s tropical origin. Check out this Mahi Mahi with Pineapple Mango Salsa > 

*All the Omega-3 figures provided are from The Harvard T.H. Chan School of Public Health.

The post 7 of the Healthiest Fish to Eat for Weight Loss appeared first on The Leaf.

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2.5 years since it started - Update to: My weightloss journey down 18 kg (40 lbs)

M40 174cm (5 feet 8 inches) 69kg (152 lbs) I made a post a year and some months ago here describing my weight loss journey, what worked for me, a bit of advice gathered from what I've read and experienced, that kind of thing, and promised myself I would make an update at some point, which is what this is.

Almost a year and a half later and ... well ... nothing's changed. I look the same I did when I took the progress pic linked in the previous post, with maybe a bit more muscle definition but nothing major. I plan to have another DEXA scan at some point and adjust based on the numbers. I still, sometimes, count calories but when I get tired of it I just eat intuitively, I kind of know how my day should be after two and a half years. I still hover between 66 and 69 kg (145 and 152 lbs) and I still rock climb (a lot), in the local climbing gym or at some crags around my area with the wife. I still enjoy how I look and now have proof that this is sustainable for me. I weigh in everyday and in the periods when I try losing some more fat, I shoot for 1500 cals per day, but usually end up over if it gets too annoying and/or distracting. On periods I try to optimize energy output I go at maybe around 2500, or whatever feels good for the day or I just don't count and try to go for "not hungry" if that makes sense, but not over doing it. I still plan cheat days on occasions, after some time eating at deficit, but those have gotten rarer.

Nothing else, really, so keep up the great work and all the best. I'm rooting for everyone to get to their goals and finding their balance.

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“This is 10% luck, 20% skill, 15% concentrated power of will …”

… And I'm not here to talk about Fort Minor, but about that power of will and from where you derive it. Yes, I know. There are a lot of motivations listed in posts in this sub. But recently (for the last few kilos, that is) I've been thinking about where my personal priorities lie. I tried to complete my list of reasons for this weight loss and assign percentages according to their subjective importance.

I know I could have summed up old clothes, new clothes, bikinis, neoprene suits and lingerie as one big clothing motivation with >50%. But I could have also had points like “fitting into my old black graduation dress” with 0.0X%. Building the former list would have taken 30 seconds, the latter longer than the diet itself. So I chose a level of granularity somewhere in between 🙃

On the first glance I felt pretty vain because so much of my motivation seems to be superficial. But I do realize that a lot of this is just the hope to gain some of my long lost self confidence and mental stability back, basically fueling inner change with outer improvement. Therefore I shouldn't shame myself for this. And basically any reason is good enough if it gives me the power to make important changes for my long term health, isn't it?

Long story short: Here's my list. I hope I'm not just screaming out into the void, but that someone feels like joining me and sharing their thoughts. I'd love to read about what goes on in other people's minds. I'm especially interested in the reasons at the bottom of your list because that's where we'll probably find the most variety! Best wishes to everyone who bothers to read this :)

• 23% Looking at myself without being ashamed
• 12% Shopping for new clothes without worrying if they'll look flattering
• 10% Wearing my old clothes
• 9% Being healthy before the time comes to have children
• 7% Looking my best when I get engaged and married
• 6% Fighting against my migraines and circulation problems (That's probably an activity issue as much as a weight one)
• 4.5% Showing my brother that it's possible to lose the weight without much hassle
• 4% Sitting down without adjusting my clothes over my paunch to make them look less unflattering
• 4% Going swimming and surfing after the pandemic
• 4% Wearing lingerie again (Things like this make me realize that my insecure semi-skinny me actually had some guts)
• 3% Believing my boyfriend when he compliments me
• 3% Not ignoring health problems because I'd rather avoid undressing in front of a doctor (I know, I know. Really not proud of that one)
• 3% Buying fast food or snacks or eating a larger portion without imagining that people think “No wonder that she looks like this”
• 2% Shocking someone I haven't seen in a while with the change, no matter who it is
• 1.5% Weighing less than my boyfriend (Couldn't you come towards me a little, my dear? 😅)
• 1% Trying on glasses without feeling like they look too small for my round face
• 1% Not worrying about the maximum load of sports equipment
• 1% Finding out if I'll have loose skin
• 0.5% Never hearing my father say “You're fat” ever again (Yeah, the man can be pretty charming …)
• 0.5% Not feeling like a cliché ugly nerd (That one is so mean and stupid, but it still crosses my mind sometimes)

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7 month progress 205->153

Just wanted to share my strategy a little, keep in mind I'm a long haul trucker and I live out of my truck so I can only get to a grocery store maybe once a week.

In December I decided to try and lose weight after living off fast food for 6 months, over 200 made me feel terrible for my height (5'9). The hardest part was just starting, I went with getting a 5day nutrisystem starter pack from Walmart, and honestly that changed everything. It changed something in my mind that I could actually be eating healthy or at least a healthy amount of calories and feel better throughout the day and kind of have something to be proud of. After that I started gradually working out and doing a little cardio maybe once or twice a week, up to about 5-6 days now.

My daily meals were a bit tricky, my goal was 1200 calories and I finally got into an eating routine I could live with (By no means follow this it's just what I like).

Breakfast - either oatmeal or aikos triple 0 Greek yogurt. (100 calories).

2 hours later snack - protein shake, truefit is my favorite, (170 calories)

Lunch 2 hours later - salad from either Walmart or truck stop, (200-300 calories)

Snack 1-2 hours later - Peanuts (170 calories)

2nd snack - Tuna in water pack - (70 caloroes)

Dinner - ground chicken and microwave corn ( 100 calories + 80 calories)

My workout days I would usually eat some fruit about 15 minutes before exercising to burn off the carbs, and have another protein shake after.

That's my standard daily diet I feel satiated most of the day and it's very high protein so I can retain some of the muscle I build. Sometimes I get really bad cravings to just pig out on sugary stuff, the best thing I do for that is just eat an extra serving of Peanuts, it really crushes my hunger... and it helps to not have any junk food in my truck. It's about 1000 calories there, I usually pickup 1-200 more calories from snacks, like beef sticks or health cookies things like that.

The workout portion i think is necessary, not really for the weight loss but it really helps you feel better and puts you in the right state of mind to stay motivated.

My struggle is that I'm alone literally 99% of the time so I don't have any social support, like I'm losing all this weight but who even knows lol. It ends up being something that I have for myself, when I have a bad day I can always know that I worked on myself and my body and it's not going anywhere anytime soon.

Here's a before and after if you like, also your best friend should be the wiki on r/fitness it really is amazing to learn about the details of weight loss. Good luck if your starting out!

http://imgur.com/a/zB7KdPL

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