1 year after taking it serious

I've posted my story here before with the latest update 4 months ago here: https://www.reddit.com/r/loseit/comments/o9h208/25_years_later_update/

I wanted to post this to get this off my chest, sometimes it is easier to share with strangers on the internet that with people close by.

I reached some milestones in the last days/weeks.

• This morning it was the first time I saw my scale start with 10x. I finally broke the 110 kg threshold. I can't remember when was the last time I was this light, it has to be at least 20 years ago.
• I am starting to feel fit, I feel more confident in taking physical activities. I did a 50km bike ride couple weeks ago! Beside being able to complete it with only saddle pain, the best thing is that I was not worried beforehand about not being fit enough. I was confident I had the stamina to complete it and that felt great to not to worry about it.
• Since losing the weight, on photos I did not really see a difference. Still saw the same big guy. But last week we were joking around at the office and someone took a photo of me and shared it with me. For the first time I felt I looked almost normal on the photo. Of course I am still overweight, but on the photo I saw myself as a normal person that heavy, rather than a fat person. It might not make really sense, but I felt great after seeing that photo.
• And for me personally the most important thing, the weight loss gave me more self confidence. In my previous updates I wrote that I never had a real relationship. there was the occasional fling on a holiday, but never anyhting close to what you can call a relationship. I recently starting dating someone. She was the first person ever to tell me that I looked thinner than on the photos. While it might be early to call it a relationship, there is a good chance it is going in that direction after spending the whole weekend together, which started as just a simple dinner date.

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Fell off the wagon due to life, needing some encouragement 35/f CW:238 GW:145

There are two goals with this post:
1. "owning up" to the fact that I've regained and set myself back. Saying it 'out loud' is important for me.

1. Asking for some recommendations from other busy parents of small children who've done it.
   

In March, I was hit with some really really low blows: denied additional health insurance coverage due to weight, and a bus driver commented over his radio "wow just saw control_advanced for the first time in awhile and they've gained like 30lbs". These things deeply depressed me and caused me to realize I needed to put serious effort and intention into weight loss if I wanted to be the parent I dreamed of being for my kid. I joined this sub, went to my physician and asked for a referral to the weight loss clinic (essentially a check-in and monitoring program) and got to work tracking. In 2 months I lost 15ish lbs--things were going great and I was feeling in control. Then, life struck, and between my job, my household, my partners job, and the lives of our family around us, I fell off the wagon. Add to it that I experienced tachyphylaxis with my antidepressant, so I had to start the cycle of med-testing and dosing all over again after 6 years of stability. Circumstances have meant that we don't have a ton of time for meal prep, we are scrambling daily to just get reasonable meals on the table in the first place. I also, admittedly, started stress eating again due to all of the above. I was at 218lbs, down from 232, and feeling so good about it in May. I weighed myself last week and was astounded to find I'm at 238, and that I've not only gained it back, but more. I genuinely thought I was doing the right things, making sustainable changes, nothing too extreme, but I fell backwards. With COVID, my work being insane, and my partners work being insane, I don't feel like I can be successful. I need to do this. I need to find methods that are, clearly, more sustainable.
That being said, I'd love to hear from other busy parents who have succeeded at this: what is the most time-effective thing you do that keeps your weight loss lifestyle sustainable? What do you find yourself coming back to when life is too busy, and things are really hard? Have you found a way to 'reset' your brain? A meal prep hack that saves you time and helps for the week? I'm hoping to find solidarity and some new ideas to get me back on my feet.
TLDR: Life is hard, I regained what I had lost plus more and I'm feeling defeated. What do you do to get yourself back up and back on track, and what's your #1 go-to time saver that keeps you on track?

​

Thanks all, I'm hoping to be back with small victories sooner, rather than later.

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Why would prebiotics cause me to lose weight?

Ive been eating the same thing every day for months now. Over night oatmeal - 300 calories. Pre packaged salad with protein and dressing already in there - 400 calories. 6 ounces of chicken and a potato in the airfryer with green beans/other veggie (no oil. No sauce.) 700 calories.

Coffee creamer 50-100 calories.

1500 calories for the day. I burn about 2200 and that’s what I ate before and didn’t gain weight. 3 months of 1500 calories and absolutely nothing happened. I promise you it was way less than I normally ate. I told my doctor I was having stomach aches and they gave me over the counter probiotics to take.

I eat the same exact thing I’ve been eating for months and now have lost 30 pounds in 4 months. Why would the prebiotic suddenly jumpstart the weight loss? It should have started before. I’m at my goal weight now but scared to stop the prebiotic incase it makes me gain the weight back.

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40M, 6'2, was 300 lbs in July 283 now

I'm a bigger dude and had a health scare back in July. Thankfully everything was okay but made me realize I was drinking too much and not taking care of myself at all.

I quit drinking cold turkey, started working harder at cutting out fast food and junk food, restarted Couch to 5K and weight training. My wife got a Peloton for herself and I started using that too.

Back in July my weight was at a high of 301, now I'm 283. My goal is reaching 200 lbs by next August; I haven't been that weight since I was 18.

Anyway it's less about the weight loss for me than being healthier and having better odds for outcomes in the future... Both my parents became disabled in their 40s because of chronic illness that was made worse by them not taking care of themselves and I really, really, really don't want that happening to me.

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Some tips I've learned after losing 120 pounds in a year

Hey yall, so I've made a full video about my experience right here: How I Lost 120 Pounds in 1 Year

But I wanted to summarize it as best as I could in this post.

1. CICO. If you know what that means, great! If you don't, then let me inform you about the most important and fundamental aspect of weight loss. Calories In vs Calories Out. It's a simple phrase that so many misunderstand. It's not carb free calories, it's not keto calories or low fat calories, it's just calories period. If you eat less than you burn you will lose weight. It's as simple as that. Intermittent Fasting, Keto, Paleo, Whole 30 etc, all diets are just variations of that concept. Try different diets, see what works for you/what you can stick with, and focus on tracking your calories.

2. Excersise is mostly optional. Let me explain. As I've stated before, 95% of weight loss is your diet/calorie intake. Abs start in the kitchen not the gym. I've found through my time of giving people advice about weight loss that they focus heavily on exercise, thinking they have to start the gym, go running every day, take classes, commit large amounts of time every week. And yes, doing excersise will result in weight loss... As long as you're eating less than your burning. The commitment to exercise is something that scares people. They don't think they have the time, or the energy to do it so they think they're basically unable to lose weight. It's not the case! As long as your diet is on point, you can make do with 20 minutes of walking a day, or other small additions of excersise which won't tire/stress you out, but will still contribute to your overall weight loss.

3. Don't worry about the number on the scale. It is negligible compared to other ways of measuring progress, like how your clothes fit, how you look in the mirror, what belt loop that you use etc etc. People worry so much about the number, I did too the entire time I was losing weight. Thinking back, it was the one thing that probably caused me the most stress during that time, waking up and seeing my weight going up ruined my entire day before it even began. What I wish I knew then that I know now is that your weight fluctuates so heavily, 5,6,7+ pounds in a single day. There is no point getting caught up on what number you are at every day. I've now learned how to do weekly comparisons, where I still weigh myself daily but then average it for the week and compare it to the week prior. As long as I'm overall going down (or staying the same if you're maintaining) then I know I'm on the right path.

4. Maintenance is hard, but not as hard as having to lose weight. I've stayed between 200-210 lbs for a few years now, and it is difficult. But it's not as difficult as losing a 100+ pounds was, and that's what keeps me in check. Remembering how difficult it was initially to get to this point allows me to appreciate how far I've come, and to treasure what I've achieved and to keep it up as long as I can.

I have more tips and tricks that I discussed in my video, but broadly what I've outlined above is the most important aspects of weight loss that I found out over months of losing weight. Hopefully it helps yall out on your own journeys, Good Luck to everyone who reads this, you got it!

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Getting the right calories: TDEE sedentary vs lightly active

I see a lot of information saying that if your desk job is sedentary you are sedentary. However, on the tdee calculator, all it says for light exercise is "exercise 1-2 days per week". Thus I interpreted "sedentary" as literally going to work and then coming home and sitting on the couch.

I do light-moderate exercise at the gym at least 3 days per week (mostly strength based training). Based on the tdee calculator definition it most definitely is not sedentary, in fact at the lower end of "moderately active". So does this mean I should eat 500 below the lightly active number?

Just my background: 215 lbs 28% body fat, 6ft tall. I have lost some weight since summer weight (226), and have done weight loss in the past. I have never eaten only 1900 calories a day which is my current bmr. I would usually do 2000 - 2200 and go down in weight. I am asking this because I feel extremely restricted with 1900 calories and find myself going over on a lot of days by like 100 or so, then feeling like shit because of it. This is with eating mostly healthy food, nothing friend and no alcohol.

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Gardening with Scott: 12 Easy Tips for a Successful Fall Garden

Spring gets all the attention when it comes to gardening. However, fall might actually be the best season for planting and spending time outside getting your hands in the dirt.

In most places, the weather in autumn features moderate temperatures, plenty of sunny days and occasional rains—ideal conditions for people as well as plants. Whether you like to grow food, flowers or both, the steps that you take in the fall will pay off for the next gardening season and for years to come.

Bonus: Getting outside and moving around while gardening is the perfect activity to support your weight loss goals! On Nutrisystem, we recommend 30 minutes of physical activity each day.

Check out these 12 easy tips for fall garden success:

Planting Time

Many delicious and nutritious vegetables grow best in cool temperatures rather than in the heat of summer. Fall weather also allows trees, shrubs and perennial flowers to settle in and start growing roots. If you can, wait for an overcast day before a light rain to plant.

1. Leafy greens, including spinach, arugula, and kale all do well in the fall. You can start with seeds or with little transplants you buy at the garden center. In all but the coldest regions, these plants will produce a few harvest-ready leaves in fall, go dormant in winter, and then begin growing fresh leaves as the weather warms again in spring.

2. Radishes come up quickly and the spicy roots will be ready to add to your salads in as little as five to six weeks after you sow the seeds.

3. Carrot seeds germinate more slowly, but they thrive in cooler temperatures, too. In fact, you can leave carrots in the ground until it freezes hard. They taste sweeter after a chill.

Gardening with Scott: 10 Home Gardening Tips for Beginners

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4. Garlic grows like many flowering bulbs: You plant individual cloves of garlic in the fall and each one will become a whole new bulb over the winter. They’ll be ready for you to dig up and eat when the next spring turns to summer.

5. Fruiting trees and shrubs get a chance to settle in and start putting down roots when you plant them in fall. Even if you have a small yard, consider putting in a dwarf apple, cherry or peach tree. You will enjoy the fresh fruit for years after. Raspberry bushes need a little room to spread out, but they produce abundantly season after season and require almost no maintenance.

6. Flowering bulbs bring brilliant colors to your yard in spring, but they get started in fall. Tulips, daffodils, crocuses and hyacinths come in different sizes, colors and patterns, so you can find some that fit your landscape and taste. Plant a mix so you have flowers in bloom each month.

Bring it In

7. Cooking herbs, such as thyme, rosemary and chives, grow well indoors in winter as well as outside during the warmer months. Before frigid temperatures set in for good, dig up small pieces of your favorite culinary herbs and plant them in containers with potting soil. Set the pots on a windowsill (ideally facing south or west where the sun is strongest in winter). Snip off leaves and add them to your meals whenever you want. You also can put fresh-cut herbs in a dry, dark place for a couple weeks and then you can save the dried leaves in clean jars to use as needed.

Gardening with Scott: 8 Easy Herbs to Harvest

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8. Houseplants, including cacti and other succulents, thrive when they get to soak up long days of summer sunshine. However, when overnight temperatures begin to drop below 50 degrees F, they’re ready to come inside. Give them a quick rinse first to wash away any insect pests that might be hanging around.

Prep for Spring

9. You can instantly multiply many of the most popular perennial plants, such as daylilies, peonies and hostas, by dividing them in the fall. Simply dig up clumps of the plants and break them into smaller pieces with your hands or a sharp spade. Then replant the pieces in new spots, water them well and wait for them to come up again in the spring.

10. You might think of fall leaves on your lawn as a nuisance, but they really are a treasure. Shred up leaves using a lawn mower with a grass-catching bag and then spread them on your flower and vegetable beds. The leaves make a blanket that insulates the soil and keeps it from washing away during heavy storms. As the leaves slowly decompose in the coming months, they release nutrients that plants absorb in the spring.

7 Surprising Benefits of Gardening

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11. Turbocharge your garden and get ready for spring by mixing manure into the soil in fall. You can buy nutrient-rich manure in bags from local garden centers or get it from a local farm, whether it comes from cows, horses, sheep or chickens.

12. Keep your power equipment such as mowers and string trimmers working well by draining their fuel tanks after the last cut of the season. Put in fresh gas when you start them up again in spring.

The post Gardening with Scott: 12 Easy Tips for a Successful Fall Garden appeared first on The Leaf.

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