Too Few Calories?

Hi,

I started my weight loss journey about 3-4 weeks ago and I have been doing intermittent fasting combined (16-8) combined with moderate keto (<40g net carbs). Recently I have begun counting calories too get in the habit in case I decide keto is too restrictive. Over the last 3 days I have done it I have got between 1000-1500 which in the 2 apps I have are well below the "safe" weightloss limit. I live a pretty sedentary lifestyle atm, and I'm just focusing on dieting right now with goals of adding exercise once diet changes are a habit, I feel perfectly fine and not lacking any energy and I cant think of a way I could honestly eat anymore as what I consume now fills me up, I even have a bar of dark chocolate at night to push the calories up more.

My stats are:31/Male/138kg/187cm, BMR ~ 2,409, maintenance ~ 2,891 calories

My Meals:

Breakfast: Fasting

Lunch: Salad with tuna or meat

Afternoon Snack: 1 piece of low carb toast with peanut butter or vegemite, 1-2 strawberries, 5 cherries. And 1 protein shake with 333ml of unsweetened soy/coconut/almond milk.

Dinner: Meat and vegetables

After Dinner: 1 bar of moser roth dark chocolate (85%)

​

So am I not eating enough? or do I need to make changes to what I eat to include more calories.

Any advice would be great as I don't want to be making mistakes so early into my journey, thankyou.

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

from loseit - Lose the Fat https://ift.tt/32XrOzE

7 Low-Impact Exercises You Can Do at Home

Yoga’s health benefits seem endless, making it a great low-impact exercise to keep you healthy and lean. Not only does practicing yoga help you drop pounds and build muscle, it can also reduce pain, boost mood, lower blood pressure and encourage sleep.

What makes yoga so effective and simple is the fact that it’s a low-impact exercise, manageable for people of all ages and body types—those with different ailments, aches and pains, as well as varying levels of stress or motivation.

Anyone can perform basic yoga poses, even if it requires making minor adjustments. If you are just starting out, don’t push yourself too hard to go deep into your stretches to start. You can work your way there. Yoga should be soothing and nurturing to your body. It definitely shouldn’t hurt.

On the Nutrisystem program, we recommend 30 minutes of physical activity each day. Consider adapting a yoga practice to shed some pounds, take care of your body and create some peace in your life. We know once you give it a try, you will become a believer just like us! There are so many options when it comes to yoga for beginners.

Here are seven yoga moves you should try for your low-impact exercise routine:

1. Butterfly Pose >

For the ultimate hip stretch in a soothing and peaceful move, look no further than the Butterfly Pose. This is a great pose for deep stretching in the hips, thighs, groin and knees. Sink into this simple stretch with feet pressed together and knees pointing out to the sides, creating butterfly wings with your legs. Make it a go-to pose for hitting those areas of your hips that are often overlooked, nurturing fatigued muscles, relieving stress and even potentially reducing pain associated with PMS and menopause! Learn more here >

2. Cobra Pose >

Snake into this low-impact exercise to strengthen the shoulders, abdominals and glutes. It can even open and stretch the chest and back. Cobra Pose may help sufferers of asthma and sciatica, provide comfort for overworked and stressed muscles and improve flexibility. Breathe through the elongating and soothing stretch, with care not to overextend your back, which can lead to injury. Learn more here >

3. Downward Facing Dog >

This is a classic pose that even non-yogis know and love. It’s a great standby to slip into for a quick midday stretch at the office, an unwinding routine after a long day or post-workout relief. Targeting the back, shoulders, arms, hamstrings and calves, this simple and blissful pose is a finger to toe stretch that has the power to help relax your entire body, calm anxiety, increase energy, soothe digestions, improve your mood and more! Learn more here >

4. Cat and Cow Poses >

The cat and cow pose combination is a fabulous stretch to soothe and strengthen the chest, back and neck, while helping to reduce stress and aid in the flow of the digestive system. Performing these poses together is also associated with improved posture over time and lengthening of the spine. Once you get your groove of smoothly transitioning from one pose to the next, you’ll slip into back, neck and chest soothing heaven. Learn more here >

5. Chair Pose >

Spending all day in the car… or at a desk? You need a low-impact exercise that will undo this burden on your body. Add Chair Pose to the routine. This yoga for beginners move will reactivate those leg muscles without any rapid movements or heavy weights. Just squat and rise to your toes. You’ll better your balance over time, so don’t feel silly if it takes awhile to ace the pose. Try it here >

6. Warrior II >

Welcome a low-impact exercise that actually has an impact, because this pose might have you feeling a bit like a warrior. Warrior II is a fantastic way to ignite and stretch all of the muscles in your body. Legs to arms, you’ll definitely feel it. Extend one leg back and bend the other forward, as if performing a lunge. Just remember to keep your knee at a right angle to the floor to avoid straining your joints. Stretch out your arms, and keep your gaze forward. Learn more here >

7. Modified Side Plank >

Want to tone your tummy? Modified Side Plank it is! Yoga for beginners is turned on its side with a low-impact exercise that targets your belly regions. As the name implies, Modified Side Plank is a pose that requires raising off of the floor and balancing on one side. You’ll feel yourself hitting muscles you’ve forgotten you even have. Even if you do crunches all day (a massive strain on your neck by the way), you’re not getting that laser focus on your sides. If you’re targeting a whole muffin top region, you’ll want to get it all! Learn more here >

*Always consult a doctor before beginning any exercise routine.

The post 7 Low-Impact Exercises You Can Do at Home appeared first on The Leaf.

from The Leaf https://ift.tt/2s4IWx4

[Century Club] January 6, 2022 - Have you lost or need to lose 100 lbs or more? Here’s a thread just for you!

Welcome back to the Century Club!

The Century Club is a regular weekly thread that I have been hosting since mid-2020 that started as a bit of a running gag. I often welcomed those who have lost 100+ lbs (~ 50 kg , ~7 stone) to “the club” and joked that club meetings were on Thursdays, and that joke has evolved into this regular weekly thread to talk about issues that are particular to those who have lost 100+ lbs, those who are well on their way as well as anyone who is just at the beginning of a journey this big.

Each week I will usually provide a topic of the day that has been on my mind or inspired by recent posts or comments. However you are free to talk about any topics you think might be relevant to current and prospective club members.

Previous Topics: 2021 recap - 2020 recap

---

Starting 2022

It's a new year at the Century Club! I started this recurring thread a few months into the pandemic and sadly it's still with us. Happy New Year! Welcome to any new Centurions who are just starting out in their journeys, Centurions in the middle of their journeys and of course also to those of us who have completed our 100+ lbs journeys.

With the new year, come new beginnings. Such as u/mortisterrore777 who posted earlier about starting their own 100 lb journey.

Why the Century Club? There's a bit of a hole between folks who have 20-30 lbs to lose and those of us with a lot more to lose. In very rough terms, our 100+ lb journeys will almost always take the better part of a year to complete without resorting to a medically supervised VLCD. Losing at a maximum recommended rate of 1% body weight per week or 1-2 lbs per week means that for most of us it will take a year.

Many of us can't or don't achieve those maximum rates and will thus take even longer to complete our journeys, either by choice (as for me) or by necessity. I planned my journey from the outset to last 2 years and be all about maintenance. So I targeted my behavior to be close enough to my maintenance behavior that I wouldn't have to learn new patterns or routines to maintain rather than lose.

Four years ago around this time as my 3 decade relationship was crumbling around me I found this community and started reading everyone's story and started to formulate a plan that could work for me and began my journey in earnest on Feb 12, 2018.

The "Aha!" moment for me was when I realized that it didn't have to be about intensity, but rather endurance. I wasn't trying to do a 2-3 month weight loss sprint, and then slowly float back up to where I started I needed to find a pace that could be sustained for over a year and probably longer. I had done that many times over the years, lost 20-30 lbs then gained them back and often more.

Many of us have started on the path to lose weight many times before. What made (or makes) this start and this journey different for you?

Last year I focused my New Year's Century Club post on the data aspects and those remain a core part of what keeps me grounded. My weight, calories in, activity and sleep are tracked and logged into my phone with very minimal effort and that gives me something objective to look at.

However this year I want to focus on another important aspect of that helped me on my journey. Forgiveness/flexibility. I realized that my 730 day planned journey wasn't likely to take place without surprises and detours and that that was OK. I could easily tolerate some number of higher calorie days even if that meant delaying the end of my journey by a few days. (Narrator: "It didn't!"). Making my goals easier to achieve meant that if I "slipped up" and overate or couldn't work out for a week I could still easily slip into my baseline habits. Detours are OK. We just have to forgive ourselves for them and get back moving towards our destination.

And so, here I sit at the beginning of my fifth year on this journey, roughly where I started 2020 still slightly above my desired maintenance range of 155-165 as I have been since mid-December. So I'm starting again. Tightening things up just a bit. Drinking less alcohol, logging my dinner and any evening snacks quantitatively in MFP rather than just qualitatively in Ate. I'm once again enjoying a nice warm cup of herbal tea before bed. This time of course I'm only aiming for 5-10 lbs in the next two months and doing so with limited exercise due to the weather here in the Northeast and the current Covid surge. So that gives me a bit less latitude for "bonus calorie consumption." Come March, I'll hopefully be training for road races again and will be able to make some more small adjustments.

What about you Centurion? What makes this start different for you? What was your "Aha!" moment? What new challenges are you taking on for 2022?

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

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

Debunking the myth that you can’t work out to build muscle while eating at a caloric deficit

Had a conversation with someone in a post earlier who seemed very self-assured in their knowledge of it being impossible to build muscle while eating at a deficit and I ended up writing a pretty lengthy reply, thought I’d post what I wrote here and hope to get more opinions or anecdotal experience from the rest of y’all.

Yes, I managed to build a noticeable amount of muscle while eating at a caloric deficit, I just made sure the bulk of my calories came from lean proteins.

That’s great for those fitness youtubers, but I would wager that a majority of them have never been obese. The three big reasons they recommend cutting before bulking are:

1. ⁠when making extreme lifestyle changes, it’s much easier to first change your diet before beginning to incorporate exercise. People trying to change too much too fast is why a majority of people give up on weight loss.

2. ⁠exercise is harder on your joints and body when you’re bigger, obviously. Yet, there are plenty of muscle building exercises that are low impact on the joints. Odds are, an obese person doesn’t know much about working out, so it’s easier for these fitness youtubers to just say hey, wait until you lose weight to mitigate any risk of injury.

3. ⁠it’s much harder. Eating at a caloric deficit while working harder in the gym gives the absolute worst food cravings, and lots of people overeat after working out because they overestimate how many calories they burned. But, if you have enough willpower and discipline, it absolute can be done.

I hope this provides clarity as to why everyone recommends cutting before bulking. Not because it’s impossible. It’s because it’s the hardest way to do it.

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

from loseit - Lose the Fat https://ift.tt/3n34k2L

Amoeba body at normal BMI after weight loss: How to progress further?

I have been losing weight for quite some time now and have managed to come down to 172lb from 242lb. I am 179cm tall so this puts my BMI at 24.3. I calculated my body fat percentage and the navy method puts me at 23-24%. I also started resistance training and I think I have managed to put on a little muscle too while losing weight. Strength is consistently increasing, rather rapidly. Weight loss had pleateaued but now that's fixed too (fingers crossed). However, my body doesn't stop looking like an amoeba.

The following pictures are exactly a month apart (also around the time I started resistance training) and have a difference of 4lb between them. And it seems like nothing has changed about the rather weird looking body.

https://i.imgur.com/6glcmga.jpg

I eat 1500 calorie a day, walk 10 thousand steps (total steps include runs), run 2 miles and lift weights everyday (Push-Pull-Legs x 2). Should I continue with this or do I need to change something? How do I progress further? Do help me out if you can, thank you.

submitted by /u/Forward-Primary-379
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3zA2ICH

10 Tips for Sticking with Your New Year’s Resolution

If you’re like millions of Americans, your New Year’s celebration ended with a resolution to lose weight in 2022. Making a commitment like this is a great first step toward a healthier and happier you. But we all know that setting a goal is far easier than actually making it happen. Staying on track and maintaining weight loss can be quite challenging. But you can do this!

Here are 10 tips to make it easier to stick with your weight loss resolution this New Year and beyond:

1. Drink Up

Hunger and thirst are easily confused, so stay hydrated. But don’t make the mistake of drinking your calories. Opt for water. If you feel like you need a flavor boost, add fresh fruit slices, a few squeezes of lemon, or some sprigs of mint leaves.

6 Questions to Ask Yourself Before Snacking

Read More

2. Snack Mindfully

It is all too easy to derail an otherwise flawless diet by overeating at snack time. Be mindful of your snacks. Opt for fresh fruits and veggies, lean proteins and healthy fats. Make sure your choices serve up nutritional value and will keep you satisfied until your next meal.

3. Sleep

Studies show a link between sleep deprivation and excess pounds. Getting enough sleep will make it easier to make clear-headed, healthful choices throughout the day.

10 Ways Sleep Deprivation Affects Your Health

Read More

4. Jumpstart Your Weight Loss

Studies show that early weight loss is a predictor of long-term success. Look for programs that keep you motivated like Nutrisystem, which include a special first week to jumpstart your weight loss in the first seven days.

5. Eat Small

Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. Schedule meals every two to three hours, six times a day.

6. Get Moving

Exercise doesn’t have to be daunting! Get started with 10-minute sessions, three times a day. Movement sets your metabolism in motion so make sure it’s a consistent part of your weight loss efforts.

7. Eat Out, the Healthy Way

Restaurant portions can be monstrous. Set aside half the meal and save it for later. Avoid menu terms like “breaded,” “fried,” “crispy” and “smothered.” At buffets, fill your first plate up entirely with greens before moving on to other options. Try these simple tricks for dining out in slim-down style!

10 Tips for Dining Out on Nutrisystem

Read More

8. Embrace Setbacks

Sometimes diets get temporarily thrown off course by a missed workout or a second slice of birthday cake. Rather than throwing in the towel entirely, view the setback for what it really is, a temporary misstep.

9. Be Accountable

Keep a food and exercise diary to reinforce good habits. Log food, drinks, activity, weight and more to stay accountable. Try Nutrisystem’s FREE online tracking tool, the NuMi app, which makes logging simple.

How to Bounce Back After a Day of Overeating

Read More

10. Don’t Go It Alone

We know that losing weight isn’t exactly a cakewalk. But it doesn’t have to be impossible. If you haven’t already, check out Nutrisystem’s weight loss plans, which have been developed by experts to make it easier to lose weight and live healthier. We even have a Partner Plan so that you and a family member or friend can tackle your goals together!

If you are already on the Nutrisystem program, take advantage of our Weight Loss Coaching services. Our coaches are standing by to help answer all of your questions about Nutrisystem or weight loss in general. Sign up for the Nutrisystem newsletter so you can get recipes and fresh new weight loss tips from our experts delivered right to your inbox. Visit The Leaf Weight Loss Blog daily to get the latest nutrition and fitness tips, plus hundreds of healthy recipes that fit with your plan.

How to Get the Support You Need

Read More

With the right attitude and the right tools, you can make 2022 the year you finally lose the weight for good. Get started with Nutrisystem today! >

The post 10 Tips for Sticking with Your New Year’s Resolution appeared first on The Leaf.

from The Leaf https://ift.tt/2MCs52v

NSFW uncomfortable question about loose skin down there for the ladies ?

I have an embarrassing problem . I used to be 330 pounds I now sit at 240 lbs and I have loose skin of course but I have a abnormal looking pubic area . We all know what a FUPA is but my pubic area and belly are like connected into one . like 3 tiers of fat and the last tier is connected to my vagina . Everyone else I see who is big has a large belly and then it looks flat under there like they just need to lose the belly and they will look normal . mines just a saggy belly vagina hybrid , and its completely covered in skin! You cant even see the vagina without moving it . I look awful and I dont even know if a plastic surgeon can fix me . I never seen anyone with this problem before . I feel disgusting. The point of this post was to rant but also see if im alone and if your downstairs looks similar after signifigant weight loss? will it look better with more weight loss or worse ? I still have to lose 80 more pounds to know .

Edit: oh btw im 26 so kind of missed my window for my skin to bounce back naturally.

submitted by /u/shineynickel444
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3q0juYL