Those of you who were not losing weight or plateaued, what did you do to overcome it?

Hello,

Those of you who were not losing weight as planned or you were in a plateau despite the effort, what did you do to overcome it? What did you do to start losing weight again? Were you doing something wrong? Did you have to address any deficiency or imbalance - and how? Was your food and training great, but other things about your life were impacting your weight loss journey negatively?

Please share your story, it may be helpful to someone who is struggling with the same issue :-)

I do am struggling with something similar right now but I will not talk about my personal situation as I am genuinely interested in your story this time, and for that I will not disclose any detail about me.

Thanks in advance for any contribution!

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10 Foods for Better Gut Health

The health of your gut may not be top of mind when planning your meals and choosing foods, but here’s why it should be: According to experts at the Pennsylvania Academy of Nutrition and Dietetics, “Your gut microbiome plays a major role in your overall health.” Your digestive system houses trillions of microscopic critters—mostly bacteria but also fungi, viruses and other microorganisms.¹

While this may not sound like a good thing, the majority of the bacteria living in your gut are actually beneficial to your health. Their presence may even help to decrease your risk of chronic diseases. “Keeping a healthy balance of good bacteria within your gut helps to decrease your risk of heart disease, cancer, diabetes, obesity, anxiety, depression, and autoimmune diseases,” says the Pennsylvania Academy of Nutrition and Dietetics.¹

Learn more about the importance of gut health and how it can impact weight loss at the link below:

Gut Health and Weight Loss: Everything You Need to Know

Read More

The key to a healthy microbiome is to maintain the right balance of bacteria in your gut. What you eat is directly correlated with this balance, as well as your health. To promote good gut health, you need a combination of pre- and probiotics in your healthy meal plan.¹

You’ve likely already heard of probiotics—these are foods that are typically fermented and actually contain live microorganisms. They are used to promote good bacteria balance. On the other hand, prebiotics act as food for the bacteria in your gut. They are generally fiber-rich ingredients that help maintain and stimulate the growth of healthy bacteria that are already in your gut.²

Before you scour supermarket shelves for strange ingredients that contain pre- and probiotics, check your fridge and pantry. Some common foods that you probably already have on hand are beneficial for gut health. Here are 10 foods that can help keep your gut healthy and weight loss on track:

1. Yogurt

It’s the go-to for gut health for good reason: It’s rich in probiotics. According to The American Journal of Clinical Nutrition, yogurt is created when the lactic acid in milk goes through a fermentation process.³ Heat processing can destroy active probiotic cultures and enzymes, so look for ‘live’ or ‘active’ cultures on the label.⁴

Choose a brand of yogurt with the lowest amount of added sugar. Eat it plain, toss in a few berries or try one of these parfait recipes perfect for every palate! >

What is Kombucha and its Health Benefits? 6 Things to Know About This Trendy Fermented Beverage

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2. Oats

These whole grains are loaded with prebiotic fiber that helps to promote the growth of healthy gut bacteria.⁵  The type of fiber found in oats has also been shown to slow digestion, suppressing appetite and helping you feel fuller for longer.⁶

Prep a power breakfast with overnight oats, satisfy a sweet tooth with an Oatmeal Raisin Cookie Shake or try your hand at morning zoats! (Never heard of them? This is one breakfast trend you don’t want to miss. Learn all about it here! >)

3. Raspberries

Raspberries provide prebiotics to help nourish your gut microbes.⁷ However, these bright pink fruits are also low in calories, high in fiber (8 grams per cup)⁸ and loaded with potent antioxidants.⁹

Raspberries are delicious fresh but just as healthy frozen. Toss them into your yogurt, oatmeal or cereal; blend them into a smoothie (try this Raspberry Almond Smoothie recipe); or make this tangy Raspberry Chia Jam to spread on your Nutrisystem Honey Wheat Bagel.

4. Sauerkraut

The literal translation of sauerkraut is “sour cabbage.” It’s made from cabbage and salt, and the fermentation process creates probiotics. In fact, sauerkraut is one of the richest sources of probiotics.¹⁰ Plus, cabbage is packed with bone-building vitamin C and vitamin K.¹¹

Pair sauerkraut with sausage in this simple, one pan dish or give a childhood favorite an adult spin with tomato and sauerkraut on a grilled cheese sandwich.

Bloated Belly? Address These 7 Causes to Get Rid of It for Good

Read More

5. Bananas

Rich in vitamins, minerals and fiber, bananas also contain inulin—a type of soluble fiber that helps good bacteria grow.^12,13 And if you like your bananas on the not-so-ripe side, your gut is in luck: green bananas are high in resistant starch, a type of indigestible fiber that feeds the microbes in your gut.¹⁴

Sure, you can just peel and eat ’em. However, if you’re looking for some creative ways to enjoy this versatile fruit, here are 10 banana recipes you’ll go, well, bananas for! >

6. Garlic and Onions

You know they add flavor and nutrients to your dishes, but what you may not realize is that both garlic and onions contain the prebiotic inulin that promotes helpful bacteria in your gut.¹ This makes them wonderful and delicious foods for gut health!

Read more about the greatness of garlic here, then check out how to cut an onion—without crying.

7. Cottage Cheese

You taste buds love it mixed with fresh fruits, your bones appreciate the extra dose of calcium and your gut is thankful for the probiotics it delivers.¹⁵ (Doublecheck food labels to make sure it says live or active cultures—code for probiotics.)

Every try cottage cheese in a pita? Check out this light sandwich that’s perfect for lunch. But if cottage cheese is not your thing, no worries: some aged cheese provides probiotics as well, such as Swiss, cheddar and Gouda.¹⁶ Just stick to proper portions to keep your weight loss on track.

9 Anti-Bloating Foods for a Flat Belly

Read More

8. Asparagus

It serves as a beautiful side to your chicken or salmon, provides good-for-you nutrients and contains the prebiotic inulin to help boost gut health.¹³ One cup only contains around 27 calories.¹⁷ Here are six fresh recipes starring these fancy green spears! >

9. Jerusalem Artichoke

Totally different than the green, globe artichokes you may be more familiar with, these Jerusalem artichokes—also known as sunchokes—are a root vegetable that come from the sunflower family.¹⁸

If you are lucky enough to see them in your grocery store, give them a try: they are super rich in fiber and loaded with inulin to help feed your gut.¹⁹ Sunchokes can be eaten raw or cooked.

10. Green Tea

From cancer prevention to weight loss benefits, there are so many reasons to drink green tea.²⁰ Research out of Ohio State University has also found evidence that green tea promotes gut health. “This study provides evidence that green tea encourages the growth of good gut bacteria, and that leads to a series of benefits that significantly lower the risk of obesity,” says the study’s lead author.²¹

Go Green! The Health Benefits of Green Tea for Weight Loss

Read More

Sources:

1. https://eatrightpa.org/members/blog/prebiotics-probiotics-and-your-gut-health/
2. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/probiotics/faq-20058065 
3. https://academic.oup.com/ajcn/article/80/2/245/4690304
4. https://www.ksre.k-state.edu/news/stories/2015/10/yogurts-equal102615.html
5. https://eatrightpa.org/members/blog/4-foods-already-eat-promote-gut-health/
6. https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
7. https://www.sciencedirect.com/science/article/abs/pii/S0023643820311294
8. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
9. https://www.medicalnewstoday.com/articles/283018
10. https://www.livestrong.com/article/413921-does-sauerkraut-have-all-the-probiotics-i-need/
11. https://www.medicalnewstoday.com/articles/284823
12. https://academic.oup.com/jn/article/129/7/1407S/4722578
13. https://www.medicalnewstoday.com/articles/318593
14. https://hopkinsdiabetesinfo.org/what-is-resistant-starch/
15. https://www.umassmed.edu/nutrition/blog/blog-posts/2019/6/fermented-foods-for-gut-health/
16. https://www.health.harvard.edu/staying-healthy/is-cheese-a-healthy-source-of-probiotics
17. https://www.medicalnewstoday.com/articles/270805
18. https://www.farmerfoodshare.org/veg/jerusalem-artichoke
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7356569/
20. https://www.medicalnewstoday.com/articles/269538
21. https://www.sciencedaily.com/releases/2019/03/190314075804.htm

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Is it healthy to eat 1 big meal surrounded by very small snack-like meals?

Hello,

I am 16 years old, 180cm male, weigh 94.3kg. I started at 100.3, 5 weeks ago, I eat 1200 calories when I dont exercise and 1700 when I do. I am very happy with just the weight loss, but I am a little concerned whether how I eat my food can affect me.

See, my parents make 1 warm meal at around 4-6 pm and everything else I have to prepare myself. The problem is, their food is EXTREMELY good, idk how they do it but its almost always irresistible, and I am lazy so making a full meal for myself when I dont *need* to seems pointless. This means that I usually just end up eating 1 meal that is between 800-1000 calories, and eat very little before and after. For example yesterday I ate 1 orange before the meal, ate the main meal and ended with another orange which ended up being around 1200 calories which was my goal, so I will lose weight but I dont know if it can affect me in some other way.

Is this healthy? I have no problem with being hungry but everywhere I look people recommend I have 5 meals a day and I just dont, and I dont know if that can affect me or not.

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11.5 pounds lost in my first month?

Hello,

Recently I kickstarted my weight loss plan and it's been doing great for me... But i have concerns..

Info about me just so you can understand where I'm at: 5'10ft, M, SW 295.0lb, CW 283.4lb, GW 200lb.

I've been doing this for one month exactly (it's like 1am here, so technically a month and a day but one month) and I've of course been seeing results. I'm maintaining 1500 calories per day, a few days I've went over by 100 or so but nothing too crazy.

But i feel like this is a bit too rapid for what I'm doing? I'm also walking often but still at the max I should only be losing 2lbs per week and that's still a bit of a stretch when I haven't been exercising that often.

Is this normal to be losing so much in the beginning? I'm expecting it to plateau soon, I'm not complaining at all but it doesn't seem right

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People commenting positive things about my weight loss makes feel worse. I don’t know how to feel

I lost about 20 pounds. Mostly from cutting out negative people from my life and just thinking whether I want to eat it or am I feeling a certain way. Cutting out the negative people made me feel happier and made me want to be healthier.

I’m short so I know 20 pounds would be more noticeable, but it makes me feel awful when people say things. Like you look so good now. I’m so glad you aren’t fat anymore. They never told me I was fat when I was that heavy, it makes me feel terrible. Did you think I looked that bad before the weight loss?

It’s really had an effect on everything. I can see myself getting an ED because of the comments. After being out with people and having a cheat,it made me want to come home and puke what I ate.I didn’t because I knew I was healthy, but it was all my self control not to;

Any advice ? I know people mean well but it makes me feel awful.

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Day 1? Starting your weight loss journey on Saturday, 13 November 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.

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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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Eye opening experience

My weight loss journey has been long and uneventful. Long ago when I was in the Army I was pretty fit, once I was out, I let go. Once I got to my heaviest, 235, I knew I had to do something. One divorce, current night shift, and a pandemic later, I've been stagnant at 215. I KNOW what to do with CICO, it's the motivation and sticking with it along with exercise. I have a small home gym with free weights and a peloton, but with my life I feel like I can never stick to anything long term. I frequent this sub and love reading others success stories. Now for the meat of the story. Today before work I decided I would eat the tub of Costco baked potato soup I had in my fridge. After eating I figured I would do the due diligence and actually log my meal for the first time in forever. 1200 calories! What?? I'm so mad at myself. Long story short, I'm going to come back here more often to get inspiration from you guys and keep my motivation up. Thanks for all the amazing stories and good luck to all of you out there.

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