Girls bodies play tricks. Any ladies relate?

So for a week I hadn’t lost weight. I thought maybe “the calories amount is even lower than I thought?” Of course every calculator has different definitions of low activity from being paralyzed to being a couch potato to light gym 3 days a week. And one may say you need 900 calories for max weight loss while another says 1700. Okay 1700 was CLEARLY incorrect. It’s calorie per pound loss was 100. Which is false a pound a week is 500. Big difference. Of course then surprise my lady time happens and my weight drops 2 pounds a day a couple days. Thanks body! You had me second guessing myself! Not nice! I work hard! Also I keep having to edit my profile the last couple days to keep up. They say bloating is caused by salt but what about when youre sodium deficient??? I take a pill of prescribed salt a day. I should be taking 2 but I always forget the second dose. I mean is it still the cause of bloating? Or can I officially blame my hormones?

Any other ladies feel me here? I can’t tell you how long my list of “reasons I would rather be a guy” has gotten. Stupid body made me all crazy for nothin.

Of course now I know people will say “your losing too much too fast.” Honestly I don’t know why my body does that. It’s ALWAYS done that. Either I lose none or too much. I can’t seem to find a middle ground. I follow the calorie recommendations and I don’t work out much (physical therapy but that’s it. Not much of a work out). Yet I still lose double what I should for the calories I’ve cut. But I haven’t seen my body pay for it yet so I’m not too worried. Although maybe I should be.

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Maintenance Monday: September 13, 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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12 Fun Tips to Make Exercise Less Boring

It’s no secret that regular exercise helps you make faster progress to your weight loss goal. It’s also no secret that it can be hard to work up the motivation to break a sweat and get moving. But that doesn’t mean working out has to be a boring chore! In fact, with these 12 fun ways to exercise, you may even discover you enjoy it.

1. Partner up.

Exercising with a spouse, friend or neighbor helps the time pass as you chat while you’re moving. One study also found that when people participate in a synchronized activity (such as rowing) instead of exercising alone, their bodies release more endorphins (also known as “feel good” hormones) than when they are going solo. According to the researchers, who published their findings in Biology Letters, “This heightened effect from synchronized activity may explain the sense of euphoria experienced during other social activities (such as laughter, music-making and dancing) that are involved in social bonding in humans and possibly other vertebrates.”¹

What’s more, having a partner helps you stick with your commitment to regular activity because you keep each other accountable and on track. If your partner is a member of your household, you can also join together on a weight loss journey by signing up for Nutrisystem’s partner plan.

Exercise is Better Together! 5 Partner Workout Ideas to Try This Week

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2. Make a playlist.

Music can boost your mood and keep your mind occupied as you exercise. Choose songs for your workout playlist that are upbeat and fast-paced, so they lift up your energy level as you go. The ideal music for exercise has about 140 to 160 beats per minute. Some music streaming services even tag songs that match the tempo of your workout pace so you can easily identify them.²

3. Dance, dance, dance.

If you love to move your body to the rhythm of music, make dancing your workout. A 155-pound person burns about 108 calories during 30 minutes of doing a waltz and about 198 calories when square or disco dancing.³ For even more fun (and extra endorphins!), look for groups in your area that get together for line dancing.

4. Playground circuit.

If your kids (or grandkids) love to go on swings, the sliding board or do other playground activities, you can get in a quick and fun workout while they’re enjoying themselves. You can do all kinds of calisthenics using the equipment, from pushups or presses on the slide to flexed arm hangs from the monkey bars. A quick search online will provide you with tons of ideas for getting fit at the park using the swings, benches, slides and more.⁴

The Top 10 Activities Logged in the NuMi App

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5. Play to lose.

Many outdoor games for kids keep you moving while you’re having fun with the family. Join with them as they play tag, kickball, hopscotch or any of their favorite games and everyone will go to bed tired and happy, while your metabolism stays active.

6. Ride a bicycle.

You never forget how to ride a bike or lose that joyful feeling of cruising around with the breeze in your face. Even at a modest pace, a 155-pound person burns 288 calories in 30 minutes of riding a bike.³ Many communities these days have bike trails where you can get away from car traffic and enjoy beautiful scenery as you pedal.

7. Break it up.

To get the benefits of regular exercise, you need to be active for 30 minutes a day. This can be difficult if you have a busy schedule or are just getting started with your fitness journey. That’s why we developed the My Daily 3 activity plan.

My Daily 3 is our way of tackling this recommendation in an easier way that works with your life. By incorporating three quick, 10-minute activity sessions throughout the day, you can still reap the benefits of regular exercise without making a 30-minute commitment all at once. For example, you could walk for 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening. Even better, do 20 minutes of walking and 10 minutes of light training with resistance bands to build muscle.

10 “Sunday Funday” Activities That Will Boost Your Weight Loss

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8. Join a class.

Gyms now offer so many choices for fun classes, from Zumba to spin to kick-boxing. Sample a few of them to see if one gets you excited to come back for the next session. Look for lively instructors, who can make any kind of exercise more enjoyable.

9. Listen to a podcast.

Keep your brain busy while you’re exercising and time will fly by. Whether you love true crime stories, comedy, celebrity interviews, the latest news or just about any other topic, you can find podcasts that will hold your attention as you stay active. You can pick from a wide range of free podcasts available for any mobile device.

10. Buy an outfit.

When you look good, you feel good. Workout clothes today are more comfortable and more stylish than they used to be. Get yourself an outfit you’ll be excited to wear and you’ll look forward to exercising so you can put it on.

Weight Loss Motivation Running Low? 4 Fun Hacks to Get You to Goal

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11. Set goals.

Challenge yourself to achieve goals you have to work a little to reach. Keep them simple, like walking 10 minutes without a break or going to the gym three times a week. Goals like these help you to focus on the process of regular activity as you get the benefits.

12. Reward yourself.

You know exercise has valuable long-term benefits for your weight loss goals, but you can make it pay off in the short-term with small rewards. Every week that you get in 30 minutes of exercise each day, for instance, you could treat yourself to a spa treatment. Thinking about the reward will keep you from being bored along the way to earning it.

The 7 Best Exercises for Weight Loss

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Sources:

1. https://royalsocietypublishing.org/doi/abs/10.1098/rsbl.2009.0670
2. https://www.scientificamerican.com/article/psychology-workout-music/
3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
4. https://www.playgroundequipment.com/20-playground-exercises-to-achieve-a-full-body-workout-without-the-gym/

The post 12 Fun Tips to Make Exercise Less Boring appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Monday, 13 September 2021? Start here!

Today is your Day 1?

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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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Having lost the weight, how do I handle maintenance?

So, a bit of background before I get into what’s been bothering me. 5 months ago I was at my heaviest, 117 Kg. At 175cm that put me dangerously close to grade 3 obesity, I knew people that were in a less dire scenario that even had to have gastric bypass surgery.

Wanting to change things as I was pre-diabetic and only 26 at the time I decided to shed the weight and started counting calories and exercising. I have been eating 1500 cals and exercising 6 days/week doing cardio all of the 6 days and strength training on 4. By my calculations this would leave me in a 700 cal deficit even without relying on whatever else I burned with the exercise.

Fortunately everything worked out and here I am 30 Kg lighter at 87 Kg with ~20% body fat. (To estimate body fat I’ve measured it with a bathroom scale, a 3-point caliper method and a tape measure method and averaged then out. I think that’s the best I can do without checking in with a professional.)

My goal weight right now would be 83Kg at 15% BF, which means I still need to lose about 4-5Kg of fat. I’ve adjusted my diet and exercise a bit so as to not lose the weight too fast as I’m concerned about shedding the muscle I gained while resistance training and I’m hoping to get there in about 4-6 weeks. At 83 Kg I’d still be considered overweight by BMI standards, but honestly I’m pretty happy with my body right now and I think most of the extra weight is lean mass. I’m confident that this is the right target.

With that extremely long intro out of the way let’s addres the problem here. I’m kinda stumped as to how to adjust my diet and exercise to maintenance levels once I hit my goal.

From using calculators online I get numbers that range from 2800-3200 cal and that just seems too high.

I also use an Apple Watch to estimate calories burned in a day and it frequently reports 3200-3300 cals/day for active days. I usually didn’t pay any mind to those values because I know that these trackers tend to overestimate but the number seems somewhat close to what the online calculators give.

The last thing I did was estimate my average caloric deficit for the last 5 months. Assuming that a deficit of 7,700 cal makes me lose 1Kg of Fat. Then 30 Kg * 7,700 cal= 231,000 cal deficit. In 153 days that’s 231,000/153=1,510 cal deficit/day. If I add this to my current intake of 1500 cal I get 3010 cal as maintenance.

All this is telling me that my maintenance should be at ~3000 cal, but this doesn’t seem right. How can my maintenance be double what I’m eating right now? I can’t even imagine doubling my intake after hitting my goal weight, I don’t even think I can manage 3000 cal/day anymore.

What’s on my mind right now is progressively increasing my intake week to week by about 250 cal until I gain a bit of weight. Then dialing it back down a bit and assume that’s maintenance. Is that reasonable?

If anyone could help me out here I’d appreciate it. Getting to the end of my weight loss journey is a bit scary because I don’t want to mess up my maintenance and having to do it all over again or end up losing more weight than I should.

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I (19M) am on my fourth week of my weight loss journey! Excited that I'm making some progress!

SW: 270 CW: 256 GW: 170

I've been counting calories, walking more and just learning healthier ways to cook!

I've taken chicken and rice to the extreme, it's what I eat most days and I'm still not bored! There are just so many ways to cook chicken, and when white rice gets boring I take day old rice and make fried rice.

Bread is also something I'm eating a lot of now, something that I was taught I should never eat because "carbs are the enemy."

I'm learning a lot and I'm excited because not only do I feel like I'm making progress to a happier, healthier me. But I'm also growing in my skills as a cook and my outlook on what health truly means.

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Thoughts on cheat days?

I just started my diet two weeks ago. I’m eating between 1200 and 1300 calories per day, but on weekends I’m hitting 1800. Do you think this will stall out my dieting badly? Or do you think it’s okay. I’m trying to transition to one day per week, but I’m afraid I’m going end up binging. By the end of the week, I am quite literally starving. I feel like my metabolism is a bit on the slower side, which is why I made such a drastic cut. My goal is to lose 50lbs and so far, I’ve lost none according to the scale. Idk, it fluctuates so much, I’m having trouble rounding it out, but I’d say I’m around 173lbs. So, do any of you have cheat meals/days? What rules do you have when you’re munching? How much do you think it affects your rate of weight loss?

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