Unrealistic expectations?

Just super discouraged right now. Started seeing a weight loss doctor, and I'm following all of her directions. went to the gym 4x this week. Have avoided pasta, potatoes, and rice. Have been counting and documenting every single little thing I put into my mouth....and still. I have only lost MAYBE 2 pounds from the initial appointment 2 weeks ago. And I know it's diet, but I have started eating so much less and there's no more junk in my diet. I was 208 at the In body scan and I was 206.4 this morning. Literally makes me wanna sob and cry I just want this extra weight to go away. It makes me think "am I even on track????" or is the only solution just to waste away in bed and not eat anything at all.

what sucks the most is that I felt great going to the gym and then I feel like it amounted to nothing and I was feeling great about my body this week until I had to do my weigh in and felt absolutely crushed. Its like resisting all my favorite foods didn't even matter in the end.

Just really really frustrated (CW206.4, GW150, SW208, 5'3")

TLDR: only lost 1.4 ppunds in 2 weeks after changing my diet at doctor recommendation and documenting everything I eat (high protein) and going to the gym. Super frustrated.

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Anyone tried Tim Ferris’ slow carb diet?

I’m really intrigued by this diet he details in The 4 Hour Body and wondered if anyone else here has any experience with it.

Full disclosure: 34(f) 5’6” cw: 160 gw: 130. I hate dieting but am also obsessed with it? I think my biggest hang up is that I am generally pretty good at eating a balanced diet at maintenance. I like to work out. I usually eat Whole30 Food Freedom style. But I am garbage at cutting weight. I bounce around from low carb to keto to low calorie and that impacts my energy which impacts my workouts.

I gained while pregnant and the scale hasn’t budged. Kiddo is two and it’s time to get rid of this weight.

TL;DR has anyone tried the slow carb diet and if so, was your weight loss fairly rapid?

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Is Stress Ruining Your Sleep? How To Deal

For about 70 million Americans, a good night’s sleep is as mythical as the tooth fairy and Big Foot.¹ For them, it just doesn’t exist.

At any given time, between 10 to 30 percent of the population suffers from insomnia—an inability to fall or stay asleep or poor quality of sleep when they do finally doze off. A good night’s sleep is defined as seven or more hours a night, according to the Centers for Disease Control and Prevention (CDC).²

Stress Drives Poor Sleep

There are many causes of poor sleep, but stress leads the list. So it should come as no surprise that the coronavirus pandemic—with its combo of health concerns, economic anxiety, disruption of normal routines and isolation—triggered a 37 percent rise in insomnia, along with stress, anxiety and depression, according to a study of almost 6,000 people published recently in the journal Sleep Medicine.³

The American Psychological Association found in its 2020 annual survey, Stress in America, that stress is not only higher among Americans than in previous years, it’s the highest it has been since the survey was launched in 2007.⁴

The current wave of stress-induced sleep problems has even earned its own name: “coronoasomia.”⁵

Why Stress Keeps You From Losing Weight (and How to Beat It!)

Read More

The Vicious Cycle of Stress and Sleep Deprivation

Stress isn’t just the cause of sleep problems, it’s also the result of sleep deprivation. If you’re not getting enough shut-eye at night because you’re juggling your worries, they may seem to have multiplied overnight. And to add to those keep-you-up-at-night concerns: lack of sleep can lead to a depressed immune system, increased risk of health problems such as diabetes and hypertension, plus weight gain.⁶

In fact, if you’re trying to lose weight, not getting enough sleep is a major obstacle: Losing sleep can reduce the amount of weight you lose and trigger overeating, in part by altering your body’s appetite chemicals.⁷

Naps and a night-time glass of red wine may be your fallback plan for de-stressing and getting a better night’s sleep, but they’re not the best solution to avoiding the all-day yawns. And they’re not going to give you the skills you need to deal with everyday or extraordinary stress.

How To De-Stress And Get Good Sleep Tonight

Instead, follow these smart lifestyle tips from the nation’s top sleep and stress experts for calming down and getting all 40 of those winks.

1. Schedule regular daily exercise.

Exercise can help improve your mood and make whatever’s bothering you seem more manageable. Studies have found that 20 to 30 minutes of aerobic exercise—like a brisk walk or bike ride—can make you feel calmer for up to several hours.⁸ Exercising can also help you sleep better, research says. Just don’t exercise too close to bedtime. Those feel-good endorphins you get from aerobic exercise can actually keep you up—plus your core body temperature may rise which sends the wrong message to your body clock that it’s time to be awake, according to researchers at Johns Hopkins School of Medicine.⁹

On Nutrisystem, we recommend 30 minutes of daily activity each day for weight loss and better health. These 10-minute workouts make it easy to fit some movement into your everyday routine.

7 Easy Tips for Natural Stress Relief

Read More

2. Meditate.

Meditation has been shown to calm you down and give you a sense of peace. It can also help you sleep.¹⁰ You don’t have to sit cross-legged and chant “Om” either. Simply finding a quiet spot and focusing on your breathing instead of the maelstrom of thoughts in your head can help anchor you to the present moment and shoo those thoughts away.

You can take meditation classes or use a guided meditation you find on the Internet in which you are “guided” by another person to a place of peace and relaxation in your mind. Yoga, tai chi and qi gong are forms of “moving meditation” that may help you both reduce stress and learn to relax enough to fall and stay asleep. Or you can simply take a deep breath to a count of four and exhale to a count of four whenever you’re feeling overwhelmed.¹¹

Bonus: Studies have found that deep breathing can help you fall asleep and get back to sleep if you wake up. Not only by relaxing you, but by also initiating melatonin production.¹²

3. Cut back on caffeine.

Caffeine consumed at any time can give you the jitters. If you’re already stressed out, you need to switch drinks. Anything more than 400 milligrams a day—around four or five regular cups of coffee—can make you feel like you need to be scraped off the ceiling (your results may vary).¹³

And that cup of joe is a real killer at night. A 2013 study, published in the Journal of Clinical Sleep Medicine, found that having a caffeinated drink even six hours before bedtime can interfere with sleep, reducing shuteye by about one hour.^14,15

Stress Management: 7 Symptoms and Signs of Chronic Stress

Read More

4. Avoid excessive screen time.

TV, computer games, even e-books may actually make it hard to wind down for sleep. They’re not only stimulating, but the blue light emitted from the screen can suppress your body’s production of the sleep-inducing chemical melatonin.¹⁶ If you can’t cut down on screen time during the day, consider blue light blocking glasses or turning on the blue light filter on your e-book reader. A few small studies have found that blocking blue light can help you sleep.^17,18

5. Find some green.

Visiting “green spaces”—a garden, a woodland park, a wilderness—during the day can relieve your stress. Not only do they provide a way to get some exercise, being in nature removes the distraction of daily life and helps you relax by making you feel like you’re “away,” according to a 2018 study in the journal, Behavioral Science.¹⁹

You don’t have to live at the edge of a national park to gain the stress-relieving benefits either. Spending even a little bit of time in a green space—only 10 minutes in research done by Cornell University—can have lasting results.²⁰

6. When your worries wake you up, get up.

If you find yourself counting worries instead of sheep, get out of bed, says the Sleep Foundation. It’s counterproductive to toss and turn, wrestling with your thoughts. If you haven’t fallen asleep within 15 minutes after hitting the sack, leave the bed behind and go to another part of the house and do something that helps you chill, like meditating, reading, or listening to music. If your worries shake you awake in the middle of the night, don’t look at the clock. It will just make you more anxious. If you have to, drape a cloth over the clock face so you don’t see it.²¹

Feeling Stressed? 9 Foods That Make You Happy

Read More

Sources:

1. https://www.cdc.gov/sleep/about_us.html
2. https://www.cdc.gov/sleep/data_statistics.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274952/
4. https://www.apa.org/news/press/releases/stress/2020/report-october
5. https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia–tips-to-fight-back-/2020/09
6. https://www.sleephealthsolutionsohio.com/blog/10-effects-of-long-term-sleep-deprivation/
7. https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep
8. https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/stress_relief__the_role_of_exercise_in_stress.6.aspx
9. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
10. https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science
11. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/
13. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
14. https://jcsm.aasm.org/doi/10.5664/jcsm.3170
15. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
16. https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation
17. https://pubmed.ncbi.nlm.nih.gov/20030543/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/
20. https://www.sciencedaily.com/releases/2020/02/200225164210.htm
21. https://www.sleepfoundation.org/insomnia/stress-and-insomnia

The post Is Stress Ruining Your Sleep? How To Deal appeared first on The Leaf.

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Cardio v strength/resistance training

I’ve been seeing a lot of posts addressing this. My mom and I recently discussed this. I’m studying this in a masters program now so I’m not an expert yet but I’m working on it (all As have to count for something?)

This is something I’ve been confused on as well but now am slightly more educated. It’s changed opinions in the last 5 years because before it was stated that strength training wasn’t so effective in weight loss. Obviously, science goes on and we keep learning. So here are some facts:

1. ⁠Cardio is good for wait loss. You burn more calories in 30min doing cardio v strength training.
2. ⁠your BMR (basal metabolic rate) goes up more with strength training than with cardio in a 48hr time frame.
3. ⁠when you run you aren’t really building much muscle, your loosing fat which is cells which have mitochondria that are responsible for burning fat. All cells have mitochondria but now you are reducing the number you have which drops bmr.
4. ⁠building muscle increases total cells in the body. The more cardiovascular and muscular(not quite the right word) you are, the more dense the number of intramuscular mitochondria you have.
5. ⁠the more mitochondria the more ability to do oxidative work. You start running with your new muscular body and those mitochondria are burning cho and fat and your loosing weight.
6. ⁠a healthy workout routine is 5-6days of cardio and 2-3 of strength/resistance training
7. Please do what is best for your body and what you and your pcp/trainer/etc suggest because no 2 bodies are the same

Please see ACSM guidelines for more info

As I said: I’m still learning, if you think I’m mistaken about something please correct me but come at me with research articles in links so I can learn. I hope to always still be learning, research is my passion.

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Day 1? Starting your weight loss journey on Thursday, 11 November 2021? Start here!

Today is your Day 1?

​

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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I really need help eating less.

So let me just clarify first. I'm not GAINING weight, and I'm not THAT overweight. I'm down 20 lbs and probably about 30 to go. My calories daily goal is 1600-1700 kcals. I just have a hard time eating that little without special weight loss foods like egg whites and meal replacement shakes. It's not because I'm too hungry, it's because I feel I can't get my other nutrition goals in and stay under that number. I can't get enough carbs and protein to fuel my workout and enough fat to build hormones and be under 1700 kcals. I just can't. I guess this kinda turned into a rant, but it is actually a question. What normal foods can I eat more of (so not egg whites or tofu or anything) and if you've had a similar experience, how did you get past it?

(my macros are 120g protein (480 kcals) and 60g fat (540 kcals) I fill the rest with carbs to give me energy but overshoot this alot)

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How do you handle weight loss, loose skin, and body dysmorphia while dating?

Hi everyone! I (F22) have lost around 80 pounds now. For some info, I’ve never been in a relationship before, nevertheless had any romantic situation with a guy. Now that I’ve lost a lot of weight I’m kind of dealing with the whole “not sure how to handle guys” thing. I really want to start dating but after losing so much weight I’m still not happy with my body. I’m 5”7 and 184 lbs and after losing so much weight im faced with issues like loose skin and BD. It’s like I look like completely different people in every mirror and photos. I literally have no idea bout how I truly look. People have told me I look fine and guys have tried to talk to me, but all I see in the mirror is a mess. I feel like if I get with a guy, I’m selling a lie because I look so different with no clothes on. Or if I post pictures online they might think im a catfish if they see my lose skin that can be covered in photos. I feel like I can never be good enough for a guy and it really hurts. I considered just waiting to date until I hit my goal weight (~150lb) and get cosmetic surgery but I have no idea how long that would even take to afford (the surgery is upwards of $12,000). I feel like my whole life is on hold because I’m so disgusted with my body even after doing what I was supposed to do and taking control of my health. Do other people deal with this? Any advice on what to do? I’m sorry if this is the wrong place to post this, I’m not sure where else to put this!

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