Made it...gotta hold now

SW 331, CW 220, TW 220, M 6'2, 42. So on December 5th I sat down on the couch and could feel my belly in my lap. I have been a big guy all of my life, but have been slowly increasing in weight, in college I was about 260. I decided I had to do something to change that trajectory. I used CICO, starting at about 1800 calories, working down to about 1500 by the end. Started walking 30 minutes a day. Lost about 12 lbs a month, upped the walk to 45 minutes, then 60, then 75 minutes. Held my diet, pretty much cut out alcohol and fried foods except for the occasional indulgence, although at this point the fried foods don't taste good. Added road biking to the mix in April and have clocked 2000 miles on it this summer. Been doing body weight workouts, push-ups, pull-ups etc, took me 2 months of negatives to do a pull up, now at 8 per set. At my wife's suggestion went to see a nutritionist to get a better fix on where I was at. She measured me, came back at 13.9% body fat, told me that was as low as I should go at 220. Still counting calories, currently eating at 1900 to 2100, plan to walk it up until I level out.

NSV. Off all BP and cholesterol meds, 3xl to xl shirts, 46 to 36 pants.

Lessons learned. Weight loss is all in the diet, exercise makes you healthier. Find some exercise you like and set goals, set one habit at a time. Eat lots of veggies, roasted veggies are awesome.

I plan to hold between 225 and 215, continuing to walk and bike and adding in some more weight training.

You can do it, I am not exceptional, I work an office job and live in the burbs...best advice I got from loose it was to not let a bad meal become a bad day , become a bad week. Forgive yourself and keep trying. And pick your hard, loosing weight is hard, but being overweight is too, pick your hard..

submitted by /u/CinZ42
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3m0Votw

Why has my weight loss journey plateaued?

36M 5'5" SW:161 CW:150 GW:145 Desk Job with stationary bike

A bit of background, about seven years ago I decided I didn't want want to be morbidly obese when I turned 30, so I embarked on my first weight loss journey. I went from 195 to 155 over the course of the year. I did this mainly by running on a tread mil and meticulously counting my calories. A few months back I noticed my weight creep up to 161, and decided to resume my weight loss. I originally wanted to get down to 145, or whichever weight lost me my beer belly I still carry around.

So, over the last four months I've been trying to lose some weight. The first three months were pretty successful, but in the last month I've been waffling back and forth. I started out at 161, and I'm currently (this morning) at 150. Over the last month I've been going as low as 148 and as high as 151.

I've been very strict about counting my calories and staying around 1200. Even if I mis counted I can't imagine I've gone above 1600. Everyday I've been walking 10,000 steps with few exceptions. Six times a weeks I use a stationary bike for about 1/2 an hour and do a number of other body weight exercises for an additional 1/2 hour. According to my fitness tracker I'm burning between 2500 and 3000 calories a day.

I still have a pretty flabby beer belly, and fairly thick thighs, so it's not like I've run out of fat to burn. I weigh in at the same time each morning. BMI wise I keep flipping between overweight and healthy weight.

Any idea why I'd stop seeing progress on the scale? Or things I can do to restart my weight loss?

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

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

8 Simple Swaps for a Healthier Fall

‘Tis the season for specialty foods and drinks! With so many enticing pumpkin and apple treats hitting the market, it’s hard not to get side-tracked from your healthy eating habits. Unfortunately, these kinds of foods pack more than just flavor—they dish out a lot of fat and calories, too. We’ve rounded up eight common offenders, along with some tips on how to make healthier choices so that you don’t feel like you have to miss out on your favorite fall fare.

Here are eight simple swaps for a healthier fall:

1. Pumpkin Spiced Latte

While it may be the signature drink of the season, many of the pumpkin spice drinks on the market pack a ton of fat and calories. A 12-ounce (Tall) Pumpkin Spice Latte from Starbucks with whipped cream, for example, has 310 calories and 12 grams of fat.

Don’t miss out on the full coffee shop experience. Instead, just order smart with these five simple ways to lighten up your latte. Better yet, save your money and whip up this healthy fall recipe instead; Enjoy our Skinny Pumpkin Spice Latte in the comfort of home! Or get your pumpkin fix with this delicious Pumpkin Pie Smoothie.

2. Hard Apple Cider

Pumpkin beer is the adult beverage of choice for the fall season. But lately there’s been growing interest in the various hard ciders out there. While a serving of alcohol from time to time isn’t going to destroy your diet, it’s still best to make smart choices. The biggest difference between beer and cider is the sugar content. Because cider is made sweet by a slow fermentation of apples, the sugar content typically rises. And in the vast majority of cases, it’s going to be higher than beer.

At Nutrisystem, we recommend limiting alcohol while trying to lose weight, so consider these healthy mocktail recipes that are flavorful and alcohol-free .If you do choose to indulge, opt for a light beer or one glass of dry wine, then switch to seltzer. Check out these 10 low-calorie beers that actually taste good! >

3. Pumpkin Pie

If you’re a lover of all things pumpkin, than pumpkin pie is likely your ideal dessert. But with over 300 calories for the average slice (made with full-fat ingredients), it’s not doing your waistline any good. Fortunately, there are many easy and healthy fall recipes out there for healthier versions. You can also get your pumpkin fix with something different altogether like a pumpkin muffin or slice of bread—so long as they’re made with healthy ingredients like whole wheat flour and skim milk. Better yet, get your pumpkin pie fix with our guilt-free Crustless Pumpkin Pie recipe or this delicious Pumpkin Spice Mug Cake. Both are simple to make and even easier to eat!

4. Apple Fritters

Because they’re deep fried, apple fritters are one of the worst possible donut choices out there. A single apple fritter from Dunkin Donuts is 510 calories and 28 grams of fat. Still, they pop up at local pumpkin patches and outdoor fall festivals everywhere. Don’t let their fruity name or the fact that they’re not frosted mislead you. The glaze that apple fritters are dunked in is primarily high fructose corn syrup.

Make your own apple fritters at home that fit into your Nutrisystem plan! Our Air Fryer Apple Fritter recipe clocks in at just 128 calories per serving. Get the recipe here! >

Craving more healthy and delicious apple treats? Check out these 14 apple recipes that are filled with fall flavor! You’ll love our easy and Healthy Apple Pie (no sugar added!) and Air Fryer Apple Chips. Or, get your apple fix with this delicious No Sugar Added Slow Cooker Apple Sauce.

5. Halloween Candy

Bagged candy started showing up in grocery stores in August and now seems to be everywhere. If you buy candy for trick-or-treaters in your neighborhood, fight the temptation to buy it early as you may end up snacking on it yourself. If you really need your candy fix, avoid chocolates with caramel or nougat, which tend to contain an excess of fat. Try satisfying your sweet tooth with a piece of fresh fruit. Of you must have candy, opt for the hard kinds, which deliver about 24 calories. You’ll avoid a major sugar rush! You can also whip up some healthy Halloween candy. Try these delicious 3-Ingredient Peanut Butter Cups or these 4-Ingredient Chocolate Raspberry Cups.

5 Healthy Halloween Swaps for Every Kind of Candy Craving

Read More

6. Caramel Apples

While they’ve long been a fall favorite, caramel apples are packed with sugar and saturated fat. You may have also caught wind of a big news story that unrefrigerated caramel apples—as they are often sold at festivals or when hand-dipped and given out as Halloween treats—can pose a deadly listeria risk. If caramel apples are your go-to fall treat, consider making them fresh at home and keep them in the refrigerator. Try our recipe for Chocolate Caramel Apples! You can also whip up another healthier idea like caramel yogurt dip for dunking fresh apple slices. Or satisfy your sweet tooth with one of these 17 Guilt-Free Healthy Dessert Recipes Under 200 Calories.

7. Hot Chocolate

Though hot chocolate may be the quintessential cold weather drink, it can be a sneaky fall fat trap. The problem with getting hot chocolate from your favorite coffee shop is that it comes with added syrup and whipped cream. While the cocoa powder mixes you make at home with water are typically 100 calories or less (the NESTLE Hot Cocoa Mix Rich Chocolate with Marshmallows is 80 calories per pack), when you factor in milk, syrup and whipped cream, the calorie count can seriously climb. A 12-ounce (Tall) Hot Chocolate from Starbucks (with two percent milk and whipped cream) is 280 calories and 12 grams of fat. Stick to water and cocoa powder for a low calorie, no-fat option. We also have lightened up recipes, such as Peppermint White Hot Chocolate (188 calories), Almond Joy Hot Chocolate (83 calories) and Salted Caramel Hot Chocolate (136 calories). Or, warm up while you slim down with one of these 6 Hot Drinks for Cool Weather.

8. Comfort Foods

From chicken pot pie to hearty stews and chili, it’s worth mentioning that a common fat trap come fall is a switch from fresh summer salads to heavier, more filling dishes. While the original full-fat versions of these foods pack in a ton of calories and fat, there are many ways to make them healthier. Consider a vegetarian chili or substitute your ground beef for lean turkey like we did in this hearty and delicious Turkey Chili Recipe. Or try some of our favorite cold weather soups. If you’re on the Nutrisystem program, you can make this simple Spicy Pumpkin Soup using one of our popular Nutrisystem meals. With some simple changes you can still enjoy your favorite fall dishes and healthy fall meals for dinner or while watching the football game—but forgo the unnecessary fat and calories.

Looking to lose weight this autumn? Check out these easy ways to lose weight this fall and learn more about the Nutrisystem plan! >

*Nutritional info taken from company websites or USDA food search database on 9/14/2021.

The post 8 Simple Swaps for a Healthier Fall appeared first on The Leaf.

from The Leaf https://ift.tt/2zUonIC

Day 1? Starting your weight loss journey on Tuesday, 28 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.

​

• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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

from loseit - Lose the Fat https://ift.tt/3APtN4D

I had a few setbacks and got demotivated... but I'm back!

Like the post title says, I had a bad couple of weeks and it led to me getting demotivated.

I had been steadily losing weight, but stopped focusing on macros for a week, allowed myself to eat some fatty foods as long as they were below my calorie allowance , and ended up gaining back some of the weight. I injured my hamstring around this time, so I was in pain for a while, which made exercising hard and painful. I wasn't able to do as much as before, which made me feel weak, and I had to skip a few days. All this led to a weight plateau, then another slight increase (which my smart watch said was due to more fat mass).

For a few days, I turned back to emotional eating (specifically, ordering in) to lift my spirits. And then I realized, I was doing what I always did when things stopped working. I was giving up (albeit slowly). I hadn't quit the gym yet, but I had lost interest in, and motivation for, staying active. I was letting myself slide into complacency about my diet. Instead of accepting my body because I was happy with how it looked and felt, I was saying I accepted it because it felt like too much work to continue.

But for the first time - ever, I think - I stopped myself. I pulled myself out of the spiral, even though it was hard, by reminding myself how far I had come and how hard I had worked. I intentionally took it easier at the gym for a few days to let my hamstring recover. Getting back on the horse with the healthy eating is a bit harder, but I've been reminding myself that past errors haven't "ruined" my whole weight-loss effort, and that eating healthy is a decision - a decision I can make every day, which can bring me back to health and fitness.

I know all this may sound cliché, but I'm really proud of myself for managing to get out of this hole. I have a lot of things in my life that are making me feel defeated and beaten down right now, and while I haven't been able to pull myself up in those areas, I love the fact that I was able to get re-motivated about weight loss and fitness.

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

from loseit - Lose the Fat https://ift.tt/3F8js6C

Is it normal to “don’t see a difference”?

I’m curious is it normal to “don’t see a difference” in your own eyes despite scale/shirt/pants telling you so (lost about 45lbs so far for the past 7-8 months)? Guess probably I’m being too hard on myself? Or I’m just tired of the journey (still have 1-1.5 years to go based on my realistic weight loss plan)?

But anyway, after 7 months I took a break of two weeks in early September due to many external factors, now I’m back to my weight loss routine.

To people who can walk this journey for years, you really are inspiring and I knew there’s no excuse for me to give up. I sincerely thank the communities here.

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

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

On the verge of giving up. Just need to vent and collect some insights.

2018 I found myself weighing 122kg/268 pounds (Female, 5'6/171cm). I was depressed for years before that, alcoholic and I don't even know how I got to the 122kg but there I was. Went to a few doctors that suggested bypass surgery, but I don't wanna do it. Went to one more that suggested Victoza; went to a nutritionist who gave me a good diet and started walking regularly. Don't remember how long it took me but I got to 111kg. Nice. So 2019 and I get stuck on the weight loss, dropped the doctors because I changed jobs and was kinda far and covid began, so 2020 I decide to go to new doctors and nutritionists, also doing diets but change from Victoza to Ozempic. I go from 111kg to 96kg. Finally under 100kg.

2020 I also found out I'm Borderline and started treatment, that included meds and therapy.

Now, since February this year, everything became a mess. Traveling around, moving from my state to another, not having fridge, oven etc. but still TRYING at least to eat somewhat healthy. And, honesly, making lots and lots of excpetions to my diet.

Now, my weight loss journey did not begin in 2018. I have been sad about my body and in and out of diets since 2011, at least, when I was still 70kg heavy.

I don't even know how to begin again... I've done all diets, all meds, all everythings but the problem is on my mind and on how disorganized and self indulging i am. and i am tired. i am so so so tired of this fight never being over. of not being able to trust myself to do it. of being so careless about it but at the same time obsessing over it - and all this leading up to a never ending struggle. Now I am going to the gym with a personal and trying IIFYM but was gone on a trip again for 10 days and indulged in alcohol, junk food... So it's September and I'm up to 106kg again. That was my 2021. 10 kilos back after having lost 26 since 2018.

I have no idea what to do. What diet to go back to. Should I go back to taking Ozempic? I really don't want to depend on medicine but I honesly don't think I can do it anymore. My mind is so so so tired of thinking about diets, of reading all there is to know about diets, about exercises, about motivation, about this and that. I get it. I know the concept. I know what HAS TO BE DONE. Why can't I just do it? What is wrong with me?

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

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