Losing weight but eating more

Does anyone else feel like they are losing weight, but eating more?

I feel like my perspective on eating has completely changed in the last few months and I've been able to really change my lifestyle.

Pre-"real"-weight loss journey: I used to believe that I was eating healthy (and when I thought I was eating well during the week, I would treat myself on the weekends). But looking back, I realized I was thinking about things all wrong. I was completely overestimating calories on "healthy" foods and making up the difference on the weekends. I wasn't really calorie counting, just guesstimating.

Fast forward to now: I have really changed the way I eat and am way more conscious on nutrition of the foods I'm eating. I calorie count everything (yes --- everything from oils to nibbles between meals). And I actually feel like I'm eating MORE than I used to and somehow losing weight. I know this is because I'm eating more nutritiously dense foods, but isn't it funny, ey! Because of calorie counting, there are even some days where I have to really make an effort in meeting my calorie goal. Or I feel super full at even 1400 calories.

Some sample meals:

• breakfast: egg white muffins, fruit, avo/guac "toast" on rice cakes
• lunch: salad of sorts or leftovers from the day before, soup, or no-bun sandwiches (i like to sub cauliflower thins or make a lettuce type wrap)
• dinner: fish (salmon/tilapia) or lean chicken and veggies, rice sometimes (but small portions)
• Snacks throughout the day: hummus w/ veggies or crackers, seaweed snacks, pretzels, grapes
• I also still have a latte everyday! (i still need some nice things in life =p)
• Protein shake most days
• I've cut out most refined carbs, olive oil (i used to sprinkle that on everything), heavy meats, and generally don't really eat much sweets (thankfully, no sweet tooth)

Anyways, the power of calorie counting + portion control is REAL! I aim for 1,200 calories a day (but give myself wiggle room up to 1,400 calories). I also treat myself if I want to some days, but don't go overboard. I've lost close to 15 pounds, still a way to go. And this has been at a 1 pound/week rate. It's not a huge weight loss rate (which still frustrates me time to time), but I'm happy to have created a sustainable routine and lifestyle. I'm in it for the long haul and not starving myself and don't feel like I'm "dieting." I do exercise (and that's definitely helped lean my body and made me feel good), but really believe it's the food of course that has made a difference.

Outside of the weight loss, I just feel better - both inside and out. Physically and mentally. I have better energy, better skin, better sleep. I don't feel super bloated (although if I do bloat it's way more noticeable). And generally stop myself from getting to that point / stop when I'm full.

Anyways, only been a few months, but hoping to continue on this journey!

submitted by /u/Fun-Walk-3430
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3hWHGGZ

What kind of compliments and comments do you get on your weight loss?

I've lost enough weight now that people around me have started to notice.

About ten years ago I lost a lot of weight as well, and my memory of the positive comments I got back then are still really warm and happy memories. They're part of the reason that I look back on that era of my life so fondly. In fact a number of friends were inspired to change their habits and lose a bunch of weight as well. Those sort of reactions are very special I think, the feeling of spreading a positive vibe that has a positive impact on friends and family. I want to be healthy for the sake of being healthy, but these reactions are a positive side effect.

And now that I'm going through a process of losing weight this year, the reactions have started again. My more sensitive friends tend to say things like 'your skin is glowing' and 'you look so healthy'. My more brash friends say things like 'woah you look different'. But my favourite reaction is a couple of friends have started exercising and eating healthy again, and they're messaging me pictures of what they're up to and saying how seeing me do my thing has inspired them. How amazing is that!

So what kind of comments and reactions do you get on your weight loss? I understand that I'm offering a really specific perspective here, a 33 year old man doesn't necessarily get a lot of comments on their physical appearance and health. So I find this sort of thing very novel and positive. I'm sure that if you get comments on how you look aaaallll the time you'd feel very differently, I bet there's a real range of perspectives on this sort of thing. What kind of things do people say to you, and how does it make you feel?

submitted by /u/packyoursnacks
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3AJnM9T

I went to the gym for the first time in my life and I wanted to celebrate with u guys!

Hi guys. I, female 23, started my weight loss journey last october at 398lb so im coming close to my 1 year anniversary. Ive lost 95lb so far and sit at 303lb. As the weight comes off, my workouts are becoming easier and easier so I wanted to challenge myself a bit. Ive noticed when things get easy and stagnant I get bored. I have a few cardio machines and weight equipment in my basement where I do my workouts. But things were getting boring and repetitive. I also wish I had a workout buddy but my whole fam is very obese and no one cares to join me.

I had always wished to join a gym but was too scared and intimidated by fit ppl. I didnt wanna be that obese girl in the middle of a bunch of hot gym junkies. Recently I started grad school and I have a gorgeous gym on campus with the most beautiful view of the sunrise, all for free!! So I mustered up the courage, found out when is the least crowded time to go, and hit the gym this morning at 8am. and I have to say; I WISH I HAD STARTED SOONER!!!! it was an amazing experience. The lady at the desk was so sweet and gave me a short tour so Im not a lost idiot lol. I held my head up and acted like I belonged in the gym even tho the first few minutes I was so lost and had no idea what to try. But after settling in and warming up on the elliptical, I was in the zone and I did amazing! So this is a little motivation for anyone who has the fear of the gym. GO! U will get used to it and dont give a crap about what ppl may think. Ur there to work on ur body just like they are. So I just wanted to make this post to celebrate an important step in my life! sorry for the long post lol

submitted by /u/zahimahi97
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3zvvmTM

Why haven't I lost weight in almost a month?

Stats: 32F, 5'6", SW 155, CW 148, GW 125, sedentary. I also have a hormonal IUD (skyla) and take 500mg Metformin daily for an autoinflammatory condition. A side effect of this rx is actually weight loss because it can cause a decreased appetite. I've been sitting at 148 since August 25.

I know, I know — there must be something I'm not telling y'all but I earnestly don't know why I've plateaued so soon on 1200 cals a day. This isn't my first rodeo; during previous attempts I lost weight steadily until I hit 140 or so, then it would significantly slow down or stall. I track everything I eat on MFP and only do cheat days when there are social events that involve drinking and eating — and there hasn't been very many of those, maybe about 4 from when I started CICO (June 29), but I try to be good about my alcohol and food intake then too. I love to cook, limit oils/fats, and weigh out everything (except salad greens and I tend to eyeball veggies but I don't go overboard).

Here are what I think could be the culprits but I'm not sure and would love your thoughts:

• I eat out maybe about twice a week but only go to places with nutritional information. However, sometimes these tend to be places where portion sizes can vary because ain't nobody got time to weigh out your chicken and rice (Chipotle, for example). Could these variations be enough to stop all progress?

• Alcohol intake: I fit this into my 1200 cals a few times a week. I stick with seltzers like Truly/White Claw or wine (weighed out) and don't drink enough to get drunk. It's all tracked. I've heard that alcohol can make your body hold onto water weight since it dehydrates you, but haven't found anything to back this up yet. I used to buy packs of Trulys so I definitely used to drink more often but decided to stop getting them in case it's contributing to this plateau. The last time I drank was Saturday (wine) and the scale hasn't moved.

Here's what a typical day looks like, food-wise:

• Breakfast: black coffee

• Lunch: half sandwich with 2oz sourdough, 1.5-2oz turkey, laughing cow cheese, .5oz nduja, spinach, 28g salt and vinegar chips, pickle - 430 cals

• Dinner: corn and coconut soup with shrimp and 1 tsp of laoganma chili crisp - 530 cals

• Snacks: 30g matcha pocky, skinnypop white cheddar - 240 cals

submitted by /u/nudibranchranch
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3EFWVxN

NSV -ish? Bra band down 3"

5'3"F SW: 170lbs CW: 157lbs GW:130lbs

So, prior to having 3 kids in 3 years, I was a 36" band. Went up to a 38" after my first, and it mostly stuck around there. Now that my kids have been sleeping better since July I'm back on the weight loss train to try to move another 15ish pounds by Christmas, then I'll take a break (allowing for intentional plateaus works well for me) and then see what I can do about ultimate goal weight.

Anyways, my bras have been fitting terribly so I measured myself quickly yesterday, and my band size is down to 35". No wonder they fit terribly! Also down about a cup size. I don't recall being a 34" band ever, though I may have actually been that in junior high.

I say NSV-ish because it's a mixed victory lol. I don't want to buy new bras because I was intending to wean my turned-1-yesterday baby soon. But now I'm thinking, that process is going to take a few weeks and he's teething. Maybe I should just keep nursing for a bit, buck up and buy one new nursing bra that fits right, and let that keep helping with my weight loss?

submitted by /u/concentrated-amazing
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2XxnBzy

10 Kitchen Hacks for a Weight Loss Win

Is your kitchen sabotaging your weight loss? It might be, according to a raft of scientific studies. How? You can probably figure it out yourself. Ice cream calling from the freezer. Cookie jar on the counter. Comfy stools around a kitchen island luring you to linger. Let’s face it, most kitchens are Temptation City. The good news: There are simple kitchen hacks for weight loss that can lead to diet success.

7 High Protein Foods that Aren’t Chicken

Read More

Here are 10 kitchen hacks for weight loss that science—and a little common sense—recommends:

1. Keep fruit on the counter.

The presence of fruit in plain sight was linked to lower BMI (body mass index, a measure of obesity) in two 2016 studies that looked at real kitchen counters in Syracuse, NY and measured height and weight of home occupants. More important than storing fruit on the counter is what NOT to store there. When candy, cereal, soft drinks and dried fruit were visible on kitchen counters, study participants were found to weigh as much as 30 pounds more than people who kept those foods stashed away. The takeaway: Out of sight, out of mind. The sight and smell of food nearby tends to stimulate the desire to eat, as anyone who has ever smelled cinnamon buns baking at the mall can attest.

2. Get rid of clutter—at home and in your mind.

A major no-no when looking for kitchen hacks for weight loss? Messy kitchens. Messy, cluttered rooms—and feeling out of control mentally—may stimulate you to eat more, says a 2016 study published in the journal, Environment and Behavior. The women in the study were asked to do two things: First, to write about a time in their lives when they felt out of control or when they felt totally in control. Second, to taste and rate cookies, cracker, and carrots in one of two kitchen conditions, one that was neat and orderly, and the other that was strewn with dirty dishes, mail, and newspapers. Those who wrote about feeling out of control and experienced the chaotic kitchen ate 103 calories more than those whose minds and kitchen conditions were calmer and more peaceful. So take a few deep breaths when you’re feeling stressed—and clean up that kitchen!

3. Invest in an air fryer.

Here’s one kitchen gadget you’ll want on your counter. Not only can you whip up a meal in less time than traditional methods—and use less oil doing it—studies have found you can cut calorie intake by 70 to 80 percent on average, according to the Cleveland Clinic.  Your “fried” chicken will be crispy on the outside, moist on the inside, and far healthier for you than if you made it the old-fashioned way.

7 All-You-Can-Eat Veggies to Always Keep in Your Kitchen

Read More

4. Go red.

Studies have found that you’re likely to eat less if your plate is red.

According to one 2012 study in the journal Appetite, “red functions as a subtle stop signal” that keeps you from overdoing it. You don’t have to buy an entire set of red dishes—just have one that you use for snacks and meals.

5. When it comes to snacks, think portions.

Your Nutrisystem snacks are perfectly portioned as single servings. But what about the snacks you buy at the grocery? You won’t find almonds and pistachios packaged in Nutrisystem sizes. To avoid overdoing your favorite foods, repackage them in appropriate portions—such as two Tablespoons of almond and pistachios, one cup of cut melon, one cup of grapes—so these healthy snacks are as handy as your Nutrisystem foods.

6. Get rid of those stools.

The kitchen is often the heart of the home so it’s easy to gravitate there, even for tasks that don’t involve eating. Because it’s too tempting to be near food when you’re dieting, avoid working, chatting with family members, or talking on the phone in the kitchen. In fact, unless you’re preparing a meal, the kitchen should be forbidden territory.

10 Helpful Kitchen Tools for Weight Loss

Read More

7. Make meals buffet style.

Instead of placing food on the table, make up plates in the kitchen. If you put serving dishes on the table, it’s an invitation to “seconds.” Remove plates from the table when you’re finished eating. The further you’re away from food, the less tempting it is, found one 2013 study in the online journal, PLoS One.

8. Do a diet sweep of your cabinets and freezer.

Ideally, you should get rid of any foods in your kitchen that you know will be too tempting before you start on your Nutrisystem journey. Besides, you’re going to need the space for your perfectly-portioned, delicious Nutrisystem foods. If throwing away unopened packages of pretzels or tossing frozen pizzas makes you feel wasteful, considering donating what you can to a local food pantry or charity.

9. Keep leftovers under wraps.

Of all the kitchen hacks for weight loss, this one seems like a no-brainer. You don’t want to open the fridge and have something delectable staring at you if it’s not on your menu for the day. Wrap leftovers in foil or freeze them. If you can’t see it, you’re going to be less tempted to eat it. If you have to have high-calorie or unhealthy foods around for the rest of the family, hide them, too. Repackage them in foil or opaque containers and tuck them where they’re hard to reach.

7 Weekend Weight Loss Blunders to Avoid

Read More

10. Keep your water bottle or glass within view.

Drinking water every day helps you beat dehydration. It can also help you feel full so you don’t eat as much. So invest in a couple of water bottles or cups you love and keep one by the sink as a friendly reminder to drink your H2O.

Stock up your kitchen with our easy-to-prep meals and snacks! >

The post 10 Kitchen Hacks for a Weight Loss Win appeared first on The Leaf.

from The Leaf https://ift.tt/30tdSYh

3 Surprising Ways Exercise Makes You Feel Better

Look, we get it. Sometimes it takes every single ounce of your energy and willpower just to get off the couch and get a glass of water. And as we’ve wrote about previously, if you really want to move the weight loss needle, you should focus on diet more than exercise because it’s much more efficient to reduce the intake of calories rather than to try to burn them off. Still, movement—let’s not even call it exercise—can be a great addition to any weight loss plan. Plus, once you’re up and moving around, you’re almost certain to feel better.

The United States Department of Health recommends that people get 150 minutes of movement each week. Nutrisystem makes it even easier. We call it My Daily 3: three times a day, move around for at least 10 minutes. Take the stairs. Walk to get a cup of coffee. Maybe sit at your desk and do some gentle stretches and isometrics. Park at the far end of the grocery store parking lot and push your cart the whole way. But there are other reasons to get moving, some of which may surprise you. Here are three surprising ways exercise makes you feel better.

Reason #1: You’ll Improve Your Memory.

People often report thinking more clearly after a workout. It makes sense: the blood and oxygen are flowing. But the hippocampus, the part of the brain integral to learning and memory, is especially active during exercise. Some studies have even shown that aerobic exercise can reverse shrinkage of the hippocampus.^1,2 We’re not saying you have to train for a marathon, either. Something as simple and pleasant as an after-dinner stroll with a friend produces benefits. Give it a try.

Reason #2: You’ll Sleep Better.

According to the National Sleep Foundation (NSF), exercise improves sleep. Why? Well, a little exercise can make you pleasantly sleepy. Moderate-to-vigorous physical activity has been shown to promote better quality sleep in adults by decreasing the amount of time they lie awake in bed.³

“While longer or more vigorous workouts can lead to more physical improvements, just 30 minutes of moderate exercise per day can alleviate anxiety and help you sleep better at night,” says NSF. Sleeping better can also give you the energy to get moving more often. NSF recommends trying out exercise at different times of the day (morning, afternoon and within a few hours of sleep) to determine the time that works best for you. ⁴

Reason #3: Your Mood Will Improve.

According to Mayo Clinic, “Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms.” The reason: Exercise has been shown to release feel-good endorphins and can also help take your mind off of daily stressors. Experts at Mayo Clinic explain that these benefits may only stick around if you make physical activity a long-term lifestyle change. That’s why they recommend finding activities that you love and enjoy.⁵

10 Ten-Minute Workouts

Read More

Sources: 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3072565/
2. https://www.pnas.org/content/108/7/3017
3. https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
4. https://www.sleepfoundation.org/physical-activity/best-exercises-sleep
5. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

The post 3 Surprising Ways Exercise Makes You Feel Better appeared first on The Leaf.

from The Leaf https://ift.tt/3hTuT87