Friday, September 24, 2021

"you don't have to finish your plate"

That and "don't take food just because it is offered"

Have helped me alot to reduce my food intake.

I just eat until I am full and next time I make a smaller portion accordingly to the amount of food I ate before.

My portions are much smaller now.

When we would go to a burger place I would eat a whole double paddy burger, fries, a full sized drink, maybe even a milkshake and then I could eat some more.

I am now unable to just finish a burger. I eat 3/4 of it and am full and stop.

My weight loss is nothing out of this world, because I have metabolic conditions influencing weightloss negatively, but I am just trying to make better life style choices and get fitter, hoping to loose some weight in the progress.

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20 Easy and Healthy Homemade Halloween Candy Recipes

With Halloween coming up, the influx of candy in the grocery store aisles may mean temptation is lurking around every corner. While those sugary sweets might feel frighteningly detrimental to your healthy diet, you can whip up some equally satisfying but guilt-free homemade Halloween candy at home in little to no time at all!

Swapping your Halloween candy with these healthier alternatives will make the Halloween season much less spooky—at least when it comes to your health.

1. 4-Ingredient Peanut Butter Chocolate Candy Bites >

4-Ingredient Peanut Butter Chocolate Candy Bites

When it comes to simple Halloween candy, it doesn’t get much easier than four ingredients! These candy bites are made with corn flakes, peanut butter, brown rice syrup and chocolate chips. With the beloved combination of peanut butter and chocolate—plus just a bit of crunch—these bites have all the indulgence of a candy bar without the guilt. Get the full recipe here! >

2. Halloween Peppermint Gems >

Halloween Peppermint Gem

There’s something about the classic combination of peppermint and chocolate that makes it a favorite Halloween treat for many. This simple recipe makes small “gem-sized” candy bites that have a hint of coconut, too. They’ll satisfy your sweet tooth while still clocking in under 100 calories per serving. Get the full recipe here! >

3. 4-Ingredient Chocolate Raspberry Cups >

4-Ingredient Chocolate Raspberry Cups

The combination of chocolate and raspberry has a decadence about it that really makes it feel like a gourmet treat! These chocolate raspberry cups are made using just four ingredients—frozen raspberries, chia seeds, coconut oil and chocolate chips. We also have lots of suggestions of healthy swaps to switch up the flavor and texture of these delicious treats. Get the full recipe here! >

4. Almond Butter and Sea Salt Freezer Fudge >

Almond Butter and Sea Salt Freezer Fudge

If you’re someone who loves the flavor combo of mixing sweet with salty, then this is a fudge recipe you’ll have to try. Fudge is one of those desserts that seems difficult to make when in reality, there’s not much more to it than mixing! In little to no time at all, you can whip up a decadent treat to enjoy. Get the full recipe here! >

5. 3-Ingredient Chocolate Peanut Butter Cups >

3-Ingredient Chocolate Peanut Butter Cups

Chocolate peanut butter cups are perhaps one of the most beloved Halloween candies out there. But they’re also packed with sugar. Our version cuts down on the amount of sugar from the store-bought variety using just three ingredients—chocolate chips, coconut oil and peanut butter. They’ll still satisfy your sweet tooth but without completely derailing your healthy eating regimen. Get the full recipe here! >

6. Pecan Pie Freezer Fudge >

Pecan Pie Freezer Fudge

Think bite-sized pecan pies that you can whip up with a handful of simple ingredients. Simply blend the ingredients, pop in the freezer to set and enjoy! The result is that decadent fudge taste and texture that makes it so craveable—all with the delicious appeal of pecan pie. Get the full recipe here! >

7. Chocolate Pumpkin Truffle Balls >

Chocolate Pumpkin Truffle Balls

If you love pumpkin flavored treats, then this delectable candy is sure to become a new favorite. These truffle balls have a tasty filling made from pumpkin puree, cashew butter, maple syrup, blanched almond flour and pumpkin pie spice. The filling then firms up in the fridge before being dipped in its chocolate coating and once again heads back to the refrigerator to set. The end result tastes like a mini, portable pumpkin pie smothered in chocolate. Make these for Halloween or any other fall holiday; they even make a cute gift! Top them with chopped nuts or cacao nibs for some extra crunch. Get the full recipe here! >

8. 3-Ingredient Chocolate Pecan Caramel Bites >

3-Ingredient Chocolate Pecan Caramel Bites

At under 100 calories per serving, these chocolate pecan caramel bites are a healthier way to indulge your love of chocolate. They’re the perfect combo of pecans, caramel and Nutrisystem NutriChocolaty Wafers. Plus, they are simple to make and assemble. Get the full recipe here! >

9. 3-Ingredient Salted Orange Bark Bars >

3-Ingredient Salted Orange Bark Bars

If you’ve never made chocolate bark before, it involves melting chocolate, sprinkling in desired add-ons and spreading on a sheet pan to set in the fridge. Our chocolate bark recipe is super simple using just dark chocolate, orange zest and coarse salt for a tangy “salted orange” flavor. Break off a piece to satisfy your sweet tooth without getting your healthy eating plans off track. Get the full recipe here! >

10. Grasshopper Candy Bars >

Grasshopper Candy Bars

These delicious snack bars use six simple ingredients, including rice cereal, cocoa powder, peppermint extract and chocolate chips, to whip up a gooey-chewy bar that is so satisfying to bite into and enjoy. It’s a great alternative to diving into the candy bowl and overindulging on sugar. Get the full recipe here! >

11. Maple Walnut Fudge >

Maple Walnut Fudge

Here’s another delicious fall-inspired fudge recipe that’s incredibly simple to make. Just puree walnuts with coconut oil, maple syrup, maple extract and stevia (if desired), and pour into an ice cube tray to set. Besides being delicious, this fudge also packs in six filling grams of fiber and five grams of protein. That makes it a fudge you can feel good about. Get the full recipe here! >

12. No-Bake Skinny Mint Chocolate Brownie Bites >

No-Bake Skinny Mint Chocolate Brownie Bites

If you love the flavor combo of mint and chocolate, then these brownie bites are your perfect indulgence! Instead of turning to the candy bowl, whip up these bite-sized brownies which have just 87 calories per serving. Avocado is the secret ingredient to making a creamy and healthy mint filling in these delectable treats. Get the full recipe here! >

13. Chocolate Peppermint Cups >

Chocolate Peppermint Cups

Another mint plus chocolate combo, this peppermint cup recipes will yield 10 homemade candies that clock in at just 49 calories each. They’ve got the refreshing sweetness that you desire and they’re just the right size to pop in your mouth and curb your cravings. Get the full recipe here! >

14. Pumpkin Spice Freezer Fudge >

Pumpkin Spice Freezer Fudge

No flavor quite summons the “fall feels” like pumpkin spice! And now you can enjoy it in a decadent fudge that is super easy to make and won’t put you in a sugar coma. Simply mix together some ingredients like almond butter and pumpkin puree, transfer to an ice cube tray and pop in the freezer to set! One piece of fudge is just 82 calories. Get the full recipe here! >

15. Chocolate Peanut Butter Crunch Bars >

Chocolate Peanut Butter Crunch Bar

As we’ve said before, it’s hard to go wrong with the powerful flavor duo of chocolate with peanut butter! And unlike traditional candy bars which can be a diet disaster, these bars are actually made from healthful ingredients like dates, peanut butter, oats and even some Vanilla Nutrisystem Shake Mix for more protein and flavor. Get the full recipe here! >

16. Candy Corn Fruit Parfait >

Candy Corn Fruit Parfait

Instead of grabbing a handful of syrupy-sweet candy corn, this parfait will get you into the Halloween spirit but without the empty calories. While it’s technically not “candy,” the sweet flavors and creamy cottage cheese are sure to satisfy your cravings and keep you full. It layers diced pineapple, orange and cottage cheese for a healthy snack with spooky spirit. Get the full recipe here! >

17. Chocolate Peanut Butter Freezer Fudge >

Chocolate Peanut Butter Freezer Fudge

This creamy and decadent fudge has the fabulous flavors of chocolate and peanut butter. But it uses just peanut butter, unsweetened vanilla almond milk and some Nutrisystem NutriChocolaty Wafers, so you can indulge guilt-free. Simply mix up the three ingredients, spread in an ice cube tray and freeze to set. Get the full recipe here! >

18. Pumpkin Spice Bars >

Pumpkin Spice Bars

Our Pumpkin Spice Bars are just as delicious as a store bought candy bar. They’re crispy yet chewy and filled with bursts of pumpkin spice flavor. At just 52 calories per serving, they are totally Nutrisystem-approved. Get the full recipe here! >

19. Chocolate Caramel Apples >

Chocolate Caramel Apples

Apple picking season is upon us! We’ve lightened up the classic caramel apple so that you can enjoy it while you lose weight. These Chocolate Caramel Apples are super tasty and less than 100 calories. Before the chocolate and caramel hardens on the apples, we top them with crushed nuts for some extra crunch and healthy fats.  Get the full recipe here! >

20. Almond Butter Stuffed Dates >

Dates are pretty much nature’s candy. We stuff them full of creamy almond butter and sprinkle on various toppings for a wholesome homemade candy recipe that you can feel good about. Get creative with your favorite healthy toppings, including chopped almonds, shredded coconut, chocolate chips and pomegranate seeds. Get the full recipe here! >

The post 20 Easy and Healthy Homemade Halloween Candy Recipes appeared first on The Leaf.



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Changed batteries in my scale. “Gained” 4lbs

(25F/5’5/130ish) It’s all data. And data is nonjudgmental. At least that’s what I’m telling myself.

I had a great weight loss journey last spring. Lost almost 20lbs. Kept it off during summer. Started dating someone and started back up at graduate school. Also had some Not Great anniversaries. So I ate takeout and ice cream and fried cheese sticks.

Gained (I thought) 5-ish pounds. Recently started going back to the gym and being more aware of my eating and came back to r/loseit. I know I don’t need to go back down to 1200 calories like last spring. Weighed myself this morning. Realized there was a lag, so I changed the batteries. Boom—change in 4lbs. And I was over my “threshold” by a few pounds. The weight I don’t want to get above. The prospective weight that encouraged me to get back to the gym. The marker I set for myself.

It’s just data. And I’m still going to have my black coffee and oatmeal today. Nothing has actually changed except I have more accurate data. But boy it feels like it.

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So frustrated with stagnant weight loss

I’ve been trying to lose weight for quite a while now and I’m getting super frustrated with my lack of progress. Any advice would be amazing.

I’m a 24yo female, 5’9” (180cm) and currently 11st 5lbs (159lbs/72kg). I’m not overweight, but I’ve always liked to get down to about 10st for my own body goals.

Last year I started at 11st 4lbs and managed to get down to 10st 13lbs just by 16:8 fasting and watching calories for my breakfast and lunch (I didn’t track dinners as my parents made healthy meals with so many ingredients that I couldn’t be bothered to track 😬). I didn’t do too much exercise, just the odd walk. I was super happy with the weight loss and wanted to keep going, but that’s when I moved in with my boyfriend. I’m sure you all know how it went.

This year I’ve gotten up to 11st 8lbs, which is when I started really cracking down on being healthier. Sadly, everything I’ve done seems to be making barely any difference.

I still do the 16:8 fast as I prefer to eat that way. I previously tried going to the gym more and cutting down to 1200 calories per day yet lost nothing over the span of a few weeks (that was with calorie tracking on my fitness pal, and just in case I missed any calories in the likes of cooking oil I’d always leave 50-100 cals spare each day). Then my sister suggested that that might be too low so I’ve bumped it up to 1300-400 with the same method of leaving 50-100 cals over in case of missed ingredients. I try to do at least a 10 minute walk daily, go to the gym at least once a week for light cardio and try to eat healthier food options, yet so far in the past 2 months I’ve lost only 3 pounds, and that fluctuates constantly - last Saturday I was 11st 4lbs, then 4 days later I was 11st 6lbs 😭.

I’m wondering if having a cheat day might be the culprit as I tend to have one each weekend, though I try not to go crazy and if I do go slightly overboard then I try to go to the gym to help a bit. I really have no idea what else I can do except quit my cheat days, but I really don’t want to do that as it’s the only day I can eat the tasty things I’ve been craving 😭

If anyone has any suggestions or can offer any advice I’d really appreciate it.

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How I lost 50 lbs/22 kg (and you can too!)

Hey all, I’ve lost 50lbs in the past 8 ish months.

I started with keto, didn’t like it, then quickly switched to low carb with a focus on volume and variety of plants.

The real turning point in my weight loss journey was reading Why We Get Fat by Gary Taubes.

It’s a whole book that leans heavily on scientific research and its main thesis is that obesity is in fact a form of malnutrition.

There is no moral failing associated with becoming fat. Sure, some people eat as a coping mechanism for dealing with trauma; which is a separate behavioural issue (and still not a moral failing.)

He approaches it very clinically. Fat is a tissue and is therefore highly regulated hormonally. Having larger fat stores is caused by your brain giving your body cues via hormones to eat more because it feels it is lacking something nutritionally. I’m not going to go through all the evidence; but definitely check out his book if you’re interested.

One of the most interesting things Taubes discusses is the consistent phenomenon that is found that in cultures adopting a Western Diet, there is a 20 year adjustment period, then suddenly after 20 years, the people begin to get fat and get sick with all the illnesses associated with the Western diet.

I also read Dr. Gundry’s Diet Evolution by Steven R. Gundry which is all about reprogramming the genes that make us fat. It was a good resource to begin with as it has well laid out diet guidelines.

The main thing is to initially cut out ANYTHING with simple carbs, sugar, or that tastes sweet. (Even artificial sweeteners spike insulin response and insulin literally makes fat cells grow.) Not even fruit.

This reprograms your genes; but also more tangibly, reprograms your tastebuds. Months later, I’ll now eat like bread and pasta if I feel like it; but for context: my go to sweet dessert is plain yogurt (5g carbs/cup) mixed with regular peanut butter (2g sugar/tablespoon.) This is what I now experience as sweet.

I also read an article that said that based on fossilized poop; pre agriculture, humans regularly ate over 200 plants. So my friend and I competed to see who would eat the most plants over the summer. She is vegetarian, so would obviously have more; but by the time we got bored of keeping track, I was at around 60 and she was around 80.

I also started reading about gut flora and health. I now prioritize including probiotic foods in my diet. ESPECIALLY plant sources.

Taubes says obesity is malnutrition; but doesn’t seem to explain how to nourish yourself and this strategy has definitely worked for me.

I have not counted calories. I use a LOT of healthy fats and a LOT of salt. No food is off limits (though I pay a lot of attention to added sugar when buying food.) I have done no additional exercise.

I eat what I want, when I want. Which sometimes makes other people uncomfortable; but I’m not eating for other people.

At the beginning, I had medicated hypothyroidism. I don’t anymore. I don’t have to take daily max doses of Advil and Tylenol anymore. All my inflammation markers are down. Weirdly, my giant tonsils are half the size.

I feel amazing!

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Thursday, September 23, 2021

Day 1? Starting your weight loss journey on Friday, 24 September 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.

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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Not losing weight after 3 weeks of calorie counting and exercising

Hi all,

I recently started my weight loss journey about 3 weeks back. I've been going to the gym regularly ~ 6 times a week ( 3 days of boxing condition + 3 days of weight training). I've been logging my food religiously using My fitness pal. Majority of my food ~ 80% I am able to scan and get the macros I'm having.

As per TDEE calculator my calories burnt on a sedentary activity level is 2200. With calorie counting I've tried to reduce my intake to 1800.

After doing this for 3 weeks, I was expecting a loss of about 0.75-1 kg but I've not been able to achieve that.

As per my macros I always reach my protein quota of the day, but the fats and carbs are always less than what's asked.

Is this hampering my weight loss? Should I make sure I reach the grams of fats / carbs? Or should I try to cut more calories from 1800 and go lower.

Thank you for your help.

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