SV - 33M 6'2" SW 320 CW 197 GW 187

TL;DR In november 2020 i was 145 kg, today i'm at 89 kg and i feel way better. Used IF and CICO with 1500 calories a day, downed to 1200 when i reached 100 kg. Light training at home at first, then weight training at gym.

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Hello everyone, i just wanted to share my self victory because for the first time i'm proud of myself. More than a year ago, around November 2020, i reached my absolute worst and peaked at 320 pounds (145kg). I was obese and miserable, then one day i have an epiphany. I was having a video call with some friends (covid restriction forced us at home) and looking at myself in the webcam hitted me harder than normal. I thought "my friends look beautiful and i'm not, can i be like them?" After that evening i started my weight loss journey.

I didn't have any guide or goals at first, i just wanted to feel better with myself, but at the same time the diets i did in the past always ended in failures. This time i wanted to succeed and after some researches i found about CICO and IF. Never done that before but it seemed doable so i tried it. At first it was hard, i'll not deny that. I was hungry and tired all the time but i manage to get through, i wanted to be better for myself.

At the beginning i was super afraid of the scale, i avoided that damn thing because i didn't want to check my weight and found out i wasn't doing good. So i waited three weeks, after that i discover i was already 3kg (around 6 pounds i think) down. It felt good. So i asked to myself "well, if i achieve this in 3 weeks only with diet, what can i do with some exercises too?". I didn't want to hit the gym immediatly because i felt i was too fat to do that. Fortunately I hade a cyclette at home and statrted with that. I was slow but steady, i did at least 20 minutes every day by puttin it in the front of the tv and biking while binging some series.

Weeks became months and my weight loss kept going, i tracked my intake very precisely and the results were clear: i was doing good. After 6 months i finally found out the courage to hit the gym and it helped a lot to keep going on: suddenly i found new goals. Eating healthier and going to the gym wasn't just a chore, it was a pleasure.

Now a year and something has passed and i still can't believe i much i have achieved, when i started i thought i would last maximum a couple of months. Now my goals are a lot more achievable, i can doo it. And if i can do it, i really think everyone can.

As i said, just to point out what i did during this year, my daily routine was this:

-16:8 fasting with CICO, a daily intake of 1500 calories (downed to 1200 in the last two months)

- Very light training in the first six months, biking for 20 minutes a day (increasing by 5 miinutes every 2 weeks)

- Gym exerrcise with weights after 6 months while doing IF and CICO.

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From my journey a learned a lot of things: first and foremost loose skin is a real thing (still having that, still working on it); willpower is super duper important, you have to believe in yourself and not be discouraged. Bad days happend to everyone, never use that as an excuse to quit the weight loss. It's worth to keep going on!

Sorry for my terrible english but i really wanted to celebrate my results, i really hope everyone is doing good!

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Coffee and Lemon Juice for Weight Loss: Does This TikTok Trend Really Work?

For the past few months, TikTok users have been touting the benefits of squeezing fresh lemon juice into black coffee to help burn fat.

Some claim to have lost weight. Others say they gained weight. And a few just gave the weight loss tip a hard pass after one taste.  Coffee and lemon juice is not exactly the best flavor combo.

But is there any science to support this social media sensation to kickstart your weight loss?

Evidence for Lemon Juice and Weight Loss

Like many weight loss myths (yes, it’s a myth), there’s a kernel of truth in it. Scientific studies have looked at the weight loss potential of both coffee and lemons, though not the two together.

In animal studies for example, lemon compounds helped obese mice avoid weight gain and fat accumulation while on a high-fat diet. Unfortunately, there’s no research on whether it has the same effect in humans; the results of animal studies don’t always translate to people.

8 Tips to Make a Healthy Cup of Coffee

Read More

Evidence for Black Coffee and Weight Loss

There’s more evidence for coffee as a weight loss supplement. One study done at the Harvard T.H. Chan School of  Public Health found that people who drank four cups of coffee daily reduced their body fat by about four-percent.

The researchers believe that the fat loss was caused by the caffeine in coffee increasing the study participants’ metabolism, causing them to burn more calories. Other studies on caffeine and weight loss have had similar results. Furthermore, experts at Mayo Clinic credit coffee for decreasing appetite as well.

So, What’s Our Verdict?

If you’re looking for a weight loss combo to try, you might be better off skipping the lemon juice and combining coffee with exercise.

A 2021 study, published in the Journal of the International Society of Sports Nutrition, found that drinking 3 mg/kg of caffeine (about the same as a strong coffee) 30 minutes before aerobic exercise can help boost the fat burning that occurs during exercise. “The results of our study showed that acute caffeine ingestion 30 minutes before performing an aerobic exercise test increased maximum fat oxidation during exercise regardless of the time of day,” says the study’s lead author.

ScienceDaily explains, “In summary, the findings of this study suggest that the combination of acute caffeine intake and aerobic exercise performed at moderate intensity in the afternoon provides the optimal scenario for people seeking to increase fat-burning during physical exercise.”

Black coffee is a Free Food on the Nutrisystem program, so feel free to enjoy it in moderation and possibly reap some benefits to your weight loss. Check out some of these creative recipes to add more coffee to your day! >

Please note that according to Medical News Today, excessive caffeine can lead to certain side effects, such as insomnia, rapid heart rate, headaches, jitters and anxiety. Be sure to speak to your doctor before adding coffee and other caffeinated beverages into your diet to ensure it’s safe for you. While coffee may provide some potential weight loss benefits, it is not a replacement for a healthy, balanced diet and regular exercise.

How Much Coffee is Too Much Coffee?

Read More

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Put Your Water to Work! Try Our NEW Hydrating Immune Health

It’s time to put your water to work! Support immune health and stay hydrated with our NEW Hydrating Immune Health dietary supplement. Enjoy the refreshing, fruity flavor of cherries and berries in every delicious drop!

This mix-and-sip solution is specially formulated with an innovative blend of superfoods, electrolytes and a key ingredient to help support a healthy immune system and promote gut health.* Easily mix it into 16 fluid ounces of cold water for a delicious, fruit flavored way to stay hydrated.

EpiCor®, a clinically tested postbiotic, is one of the key ingredients in this tasty supplement. It has been shown to support a healthy immune response and a healthy gut microbiome.*

The Hydrating Immune Health Supplement also features a superfood blend made up of a blend of 23 different fruits and fruit juices.

Finally, it’s no secret that flavor matters. By mixing this solution into your water, you can add tons of delicious flavor without added sugar or artificial sweeteners. Adding additional flavor to your glass of H2O can eliminate the boringness of plain water and help you achieve your daily hydration goals. (Learn more about the connection between hydration and weight loss here! >)

Get your fill with 28 ready-to-scoop servings! Click here to try our Cherry Berry Hydrating Immune Health >

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This product has not been shown to increase the efficacy of the Nutrisystem program.

CONSULT YOUR HEALTHCARE PRACTITIONER BEFORE USE IF YOU ARE PREGNANT, NURSING, TAKING ANY MEDICATIONS OR HAVE A MEDICAL CONDITION.

The post Put Your Water to Work! Try Our NEW Hydrating Immune Health appeared first on The Leaf.

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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%)

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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.

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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.

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[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

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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?

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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.

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