Weight Loss Tips

Monday, January 10, 2022

New to loseit and looking for advice and buddies! (long post)

Hello fellow losers (in a good way!), I'm new to this subreddit, and reddit in general. Like a lotta people here I'm trying to lose weight and get into better shape, not only for looking better, but for physical and mental health reasons.

I've been a heavier person all my life for the most part. I peaked weight wise at 23 when my depression was through the roof, I was working a dead end job at CVS, and my life felt like it was on the verge of ending. I was so depressed and borderline suicidal, I just didn't care what happened to me anymore, because no one else really did. At my very worst I was between 370 and 380 pounds.

It was only after getting accepted to school for the major I wanted to study, that I moved out of my cruddy hometown and got out of my stressful environment. I quickly lost nearly 60 pounds my first year of school simply from eating less garbage and walking to classes. I didn't really watch what I had been eating, but eating less seemed to help. By the time my second year of school ended I had made it down to about 310-ish, and was feeling amazing. I was still really fat, but was MUCH better. I was engaged, things were going a-okay for me. I was about 280 and still had a long way to go, but I was happy and working on myself.

Well after that next year my relationship had broken up, I was devastated, and I spiraled into depression again and I peaked back up to about 320. My forth and final year of school (technically a half year) I had discovered the beast known as anxiety, and anxiety and depression started teaming up against me. While I didn't gain much weight my final semester, I was somewhere where I couldn't see a doctor due to lack of health insurance, and so there were times where felt like I was gonna crack like an egg.

I did survive my final semester of school and graduated in 2020... just weeks before Covid-19 really kicked off. I went back home planning on finding work and moving outta my Mom's home quickly, only for the whole to halt due to the outbreak, and so with that my depression and anxiety rose. I eventually saw a therapist whose idea of help was just chucking meds at me. She put me on Lexapro and my depression and anxiety didn't change at all, but my apatite did and I spiraled back to 350-360. I was once again borderline suicidal and just so unhappy and it felt like the world was burning around me and my life had just been put on pause forever.

At the end of 2020 I decided that the meds, and the therapist I was seeing, didn't do anything good for me and so I went through a TRAINSPOTTING style detox off of Lexapro cold turkey, maybe the worst four days of my life, (DO NOT DO THAT), but eventually I got off it and the side effects wore off just before the end of 2020.

2021 was also an emotionally rough time, lots of anxiety and depressive bouts, but I managed to go from 350-360 to 292 by the end of the year by just going on walks, watching what I was eating, and keeping track of things I was eating. I wasn't doing it constantly or what not, but it had helped me lose all that weight and back to square one by the end of 2021. At the turn of the year my anxiety and depression are doing better, and while I still feel trapped due to my financial and living situation, I'm working on bettering myself. Currently I'm 2 years into a job search off and on while doing a bit of freelance work to keep my basic bills paid. I'm seeing a new therapist once a month whose really helped me with my anxiety and depression (which have been doing a hell of a lot better).

Now here on January 10th, 2022, I'm 28 and currently weighed in this morning at 295 (I think I'm slightly less due to water weight from working out). I'm going to the gym 2-3 times a week for the last two weeks, days where I'm not working out I'm going on half hour walks while listening to music, for both exercise and stress relief. I'm starting to watch every bit of food that I eat to fully get back into it using calorie trackers and what not. I've got a very fitness focused pal whose never weighed more than 220 in his life and is very buff but has never been fat. He said I should join the gym and I have for at least a few months to just test the waters. He says I'll get just as strong as him if I keep it up, though I've seen a lotta "bro-science" stuff he's shown me, most of which say I won't gain muscle until I start eating more calories, but weight loss is my goal atm, so I'm not really sure what is right or wrong on that one. I'd like to get stronger, but if I have to eat like a mad man and gain a shit load of weight before I lose weight- well it just seems counter intuitive.

I don't think I'll ever be skinny, and that's more than okay with me, but being a smaller, stronger me would be amazing. I also know dieting is 90% food, 10% exercise but losing more weight, gaining muscle, building endurance and stamina, and just being healthier and happier are my goals this year.

I guess I'm just looking for a few people around my age demographic who are planning on losing some weight this year, and bonus points if you know what you are doing. Anyone whose become stronger or has lost weight and can give advice or anything, it's really appreciated.

Good luck to you all this year!

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I'm currently working on loosing 35-40lbs (230-185ish) and am currently eating at a 1-2k calorie deficit. Is this healthy and/or remotely sustainable?

As the title says, I'm eating at a remarkable (at least to me) caloric deficit and am wondering if this is a healthy and sustainable way to go about losing this weight. I still feel relatively full after most days, however I do definitely have some days were I am still very hungry at the end of the day.

My main concern is that I may not be getting adequate nutrition or calories for a sustainable weight loss program. Any help would be greatly appreciated!

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I visited a doctor trying to see if there was a hormonal issue in regards to my weight loss journey. This is my review of the experience.

“Let me save you some time if you are experiencing what I was when I went to see Dr. REDACTED. If you are wondering if your weight loss journey is being stunted by hormonal issues, it's not. The problem is you suck. That's what I was basically told. You can't lose the weight yourself, nobody has the willpower to diet and even if you do achieve some kind of weight loss, it will fail. So, have a life altering, expensive surgery because you suck.

I saw this doctor about 6 months ago and I was so offended by his point of view that I became motivated to prove him wrong. So, without having gastric bypass I've lost 30 pounds. If, on the other hand, his plan was to employ some kind of twisted reverse psychology, congratulations it worked!”

Sometimes you need a push to motivate yourself and I got it. Thanks Dr. REDACTED.

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11 Healthy Bread Recipes for Baking Season

The aroma of fresh-baked bread makes your home feel just a little cozier when the weather outside turns chilly. Eating bread straight from the oven warms you up from the inside out, too. But maybe you have heard that you have to avoid all bread recipes when you’re trying to eat healthy and lose extra pounds. We’re here to tell you that you can enjoy all of the sensory pleasures of homemade bread and stay on track to your weight loss goals.

With these 11 healthy bread recipes, you can treat yourself and the rest of your household to the tantalizing smells and the satisfying tastes of bread this season. Best of all, these recipes are so easy, you don’t need any baking experience.

Grocery Shopping 101: Your Guide to the Baking Aisle

1. Seeded Whole Wheat Bread Dough >

Calories per Serving: 188

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Baking your own bread lets you use deliciously healthy ingredients like sunflower and pumpkin seeds to add extra flavor and crunch to your sandwiches. Try this healthy bread to make a classic PB&J, toast it and top it with avocado or turn it into a perfect seasonal treat with a spread of fresh apple butter.

2. Whole Wheat Cranberry Orange Bread >

Calories per Serving: 137

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

If you like healthy bread recipes that are soft and sweet, this simple loaf is sure to become a favorite for your breakfast or coffee breaks. It is low in calories—with just 137 per serving—and has no added sugar because the sweetness comes from oranges and applesauce.

3. Whole Wheat Herb Focaccia >

Calories per Serving: 129

On Nutrisystem, Count As: ½ SmartCarb, 2 Extras

Focaccia (pronounced “foe-KAH-chuh”) is a savory Italian-style flatbread with a texture like pizza dough. Enjoy it alongside soup and salad or just dip it in low-sodium, sugar-free marinara sauce. Bump up the taste of your focaccia with plenty of fresh herbs like rosemary and oregano, which are Free foods that add no calories but lots of flavor.

17 No Bake Dessert Recipes

4. Irish Soda Bread >

Calories per Serving: 109

On Nutrisystem, Count As: 1 SmartCarb

A staple for many bread-loving families, our Irish Soda Bread features the flavors of orange, vanilla and raisins. Plus, it gives you all the satisfaction of a firm and chewy loaf. We made it with whole wheat flour, so it’s high in fiber and just one slice leaves you feeling full for hours.

5. 5-Ingredient Buffalo Cauliflower Breadsticks >

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

For parties, game days or a snack anytime, these breadsticks treat you and your gang to the zesty flavor of buffalo sauce and gooey melted cheese atop a hearty base that’s perfectly crusty. You can have the breadsticks warm and ready to eat in under 30 minutes—even faster if you pick up cauliflower “rice” in the produce or frozen food sections of your grocery store.

6. Honey Yogurt Cornbread Muffins >

Calories per Serving: 110

On Nutrisystem, Count As: 1 SmartCarb

Muffins are the happy spot where bread meets cake—they’re soft and fluffy yet flavorful and filling. Sweet honey and tangy yogurt combine with savory cornbread to make these muffins tasty and oh-so-satisfying, but just right for your healthy eating plan.

The Nutrisystem Winter Weight Loss Guide

7. Air Fryer Garlic Bread >

Calories per Serving: 109

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

A side of garlic bread can turn any Italian dish into a feast worthy of your favorite Italian restaurant. Try this easy garlic bread recipe with our Four Cheese Manicotti or Meatballs in Marinara Sauce. We made our version of garlic bread in the air fryer so it comes out crispy and warm, yet easy on the calories.

8. Gluten-Free Banana Bread >

Calories per Serving: 150

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Whether you’ve never made banana bread before or if you’ve been baking for years, you’ll be amazed at how quick and easy it is to whip up this tasty loaf. In just five simple steps, you’ll have a fragrant and moist bread ready to slice and enjoy for breakfast or as an afternoon snack.

9. Gluten-Free Maple Cornbread >

Calories per Serving: 98

On Nutrisystem, Count As: 1 SmartCarb

Whether you’re trying to avoid gluten or just love the taste and texture of warm cornbread straight from the oven, this version is the perfect side to soups, stews or our Chockful of Veggie Chili. The maple syrup gives the bread a hint of sweetness but keeps it less than 100 calories per serving.

15 Healthy Flex Snack Combos for Your Weight Loss Plan

10. Easy-to-Make Zucchini Bread >

Calories per Serving: 114

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This simple loaf is so soft, moist and rich in flavors like cinnamon and nutmeg, it’s almost like coffee cake. But it’s high in fiber because it’s made with whole wheat flour and shredded zucchini, so it keeps you feeling full for hours after eating it.

11. Cauliflower Crust Breadsticks >

Calories per Serving: 204

On Nutrisystem, Count As: 1 PowerFuel, 2 Vegetables and 1 Extra

Lots of mozzarella, Parmesan cheese and Italian seasonings load up these warm and crusty breadsticks with flavor. Even better: you can eat four of them and get only about 200 calories, plus 16 grams of protein and two of your daily servings of non-starchy vegetables. What could be better?

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5 Nutrients Your Body Needs More of This Winter

To stay warm during the freezing season, you’ll need a coat, boots, hat, scarf and maybe even long underwear. To stay healthy, you’ll need a nutritional game plan. The right vitamins and nutrients not only help you resist the bacteria and viruses that cause colds and flu, but they also help ease symptoms of—or shorten the duration of—your winter illnesses.

These are the five nutrients your body needs more of in winter:

1. Vitamin D

Nutrients Your Body Needs Nonfat Fortified Milk — Nonfat, fortified milk is a protein-packed way to get vitamin D, so you don’t miss out on the nutrients your body needs.

Why you need it this season: It’s in very short supply. Unless you live close to the equator, you’ll be hard-pressed to get enough vitamin D this winter. While consuming lots of liver, egg yolks, cheese, fatty fish or vitamin D-fortified foods is an option, most will be deprived of the greatest source of vitamin D—the sun. The sun’s Ultraviolet-B rays produce vitamin D right in your skin but, as you can imagine, in winter, the sun’s rays are at so much of an angle that they don’t actually enter the earth’s atmosphere. According to the Vitamin D Council, to get 1000 IU of Vitamin D in winter, you’d have to expose about a quarter of your body to the sun for about 15 to 20 minutes. If you’re in Miami, lucky you, this might not be a problem. But, if you’re in Boston, where it’s a lot colder, you might need to sunbathe an hour or two. Somehow, the second option seems a bit less fun.

7 Signs You Need More Vitamin D

Vitamin D is one of the nutrients your body needs in the winter because of its ability to work like a gangbuster in supporting a healthy immune system, deflecting cold and flu viruses, as well as bacterial infections. In fact, scientists suspect that one reason you’re more likely to get the flu in the winter is because you’re not getting enough of the sunshine vitamin.

In recent years, vitamin D deficiency has also been linked to the bone thinning disease, heart disease, cancer and even Alzheimer’s disease. It’s also linked to the bone-thinning disease, osteoporosis. In fact, older people tend to lose more bone during winter because of vitamin D deficiency.

One potential bonus to keeping up with your D in winter: A 2014 University of Georgia study published in the journal Medical Hypotheses suggests that there may be a link between seasonal affective disorder—the overwhelming depression that many people experience during the winter months—and a vitamin D deficiency caused by less exposure to sunlight. This typically occurs more frequently in people who live far north or south of the equator, according to the National Institute of Mental Health.

Are You Getting Enough Vitamin D?

How much you need: 600 IU for men and women between the ages of 18 and 70; 800 IU for those over 71.

Best food sources: Swordfish (three ounces, cooked), 566 IU; salmon (three ounces, cooked), 447 IU; fortified orange juice (one cup), 101 IU; fortified nonfat milk (eight ounces), 99 IU.

2. Vitamin C

Nutrients Your Body Needs This Winter Orange Vitamin C — Winter worries about the nutrients your body needs? Fresh oranges pack a vitamin C punch.

Why you need it this season: While perhaps not quite the miracle cold cure it was once considered, a 2009 analysis of studies examining vitamin C’s effect on the common cold found that this immune-boosting vitamin can slightly reduce the duration of colds in healthy people. One study published by the National Center for Biotechnology information even found an 85 percent reduction in symptoms.

Vitamin C may also help if you’re at high risk of getting a cold because of frequent exposure, according to the Mayo Clinic. Healthcare workers and teachers, who interact with other individuals all day long fall into that category. The effects are more pronounced if you’re C-deficient and about 13 percent of Americans are, even though it’s relatively easy to get C in the diet. Smokers are at greatest risk, but just one quarter of a cup of orange juice meets the adult daily requirement of 90 mg.

How much you need: 90 mg for men over 18 and 75 mg for women over 18.

Best food sources: Raw red pepper (a half cup, chopped), 95 mg; orange juice (one cup), 96 mg.; orange (140 g), 83 mg; kiwifruit (69 g), 64 mg; raw green pepper (a half cup), 60 mg; broccoli (a half cup cooked), 51 mg; strawberries (a half cup, sliced), 49 mg.

3. Essential Fatty Acids (Omega-3s)

Nutrients Your Body Needs This Winter Omega-3 Fatty Acid Oil — Oil does much more than help you feel full. Flaxseed and canola oils ensure you are nourishing your body with fatty acids, nutrients your body needs.

Why you need it this season: These essential nutrients are famous for their role in heart disease and inflammatory autoimmune condition (rheumatoid arthritis) prevention, but studies suggest they may also play a significant role in shoring up your immune system against the onslaught of winter illness. Omega-3s, found mainly in fatty fish like salmon and tuna, enhance the disease-fighting power of immune system cells, like white blood cells or B-cells, according to a recent study from Michigan State University researchers, published in the Journal of Leukocyte Biology.

How to Use Chia Seeds in Your Cooking

How much you need: There’s no official daily requirement for omega-3s as there is for vitamins, but the 2015 Dietary Guidelines for Americans recommends two, four-ounce servings of fish a week which is the equivalent of 250 mg daily of omega-3s. Most Americans get the equivalent of less than one ounce of fish per day, according to a study published in Nutrition Journal.

Best food sources: Government health agencies list food sources according to the types of omega-3 fatty acids food contain (there are three). The best sources in general are fatty fish such as salmon, mackerel, tuna, herring and sardines; plant oils such a flaxseed, soybean and canola oils; chia seeds and black walnuts.

4. Zinc

Nutrients Your Body Needs This Winter Zinc Crab — Treat yourself to some crab this evening and get a whole host of winter nutrients your body needs. Zinc is just as important as the other guys for cold weather health.

Why you need it this season: One word: Colds. You’ve probably seen a packet of zinc lozenges at the checkout counter of your local pharmacy this winter. That’s because there’s some evidence that zinc can help cut the severity and duration of the common cold—by maybe as much as 50 percent. Zinc is essential to keeping your immune system soldiers—T cells (from the thymus gland), Natural Killer (NK) cells, and lymphocytes (both kinds of white blood cells)—armed and good to go when there’s an invasion of disease-causing microbes. It also plays a role in producing antibodies to neutralize invaders.

How much you need: Men need 11 mg, while women need 8 mg a day.

Best food sources: Oyster (three ounces cooked mollusks), 28 mg; beef chuck roast (three ounces cooked, boneless), 8 mg; Alaska King crab (three ounces cooked), 6 mg; beef patty (three ounces broiled, 93% lean meat), 5 mg; fortified breakfast cereal (one cup, Multigrain Cheerios), 4 mg.

5. Vitamin A (Retinoids and Carotenoids)

Nutrients Your Body Needs This Winter Vitamin A Sweet Potato — Did you know you can use sweet potatoes as bread? Slice one into quarter rounds for a flavorful bread substitute. Having the nutrients your body needs has never been easier and more delicious!

Why you need it this season: This one’s a double boost to your immune system. Like vitamin D, vitamin A has, as one researcher noted, “a crucial effect on the immune response.” This fat-soluble vitamin enhances the activity of T cells and B cells (those responsible for antibodies) and may even prevent B cells from dying. Early studies found that vitamin A could reduce death and complications in kids with measles, which is caused by a virus and is today prevented by vaccine.

You may also get a bonus if you increase your intake of vitamin A foods. Beta-carotene—the raw material from which vitamin A is made—may fortify your immune defenses on its own, even before it’s transformed to A, based on a study published in the Journal of Nutrition.

How much you need: 900 micrograms (3,000 IU) for adult men, 700 mcg (2,300) for adult women

Best food sources: Sweet potato (large, whole baked), 1,730 mcg and 34,592 IU; beef liver (one slice, pan fried, 81 g), 6,273 mcg and 21,131 IU; spinach (boiled, half a cup) 472 mcg and 9,433 IU; carrots (half a cup cooked slices), 665 mcg and 13,286 IU; cantaloupe (half a cup, cubed), 135 mcg and 2,706 IU; red peppers (sweet, half a cup, chopped), 117 mcg and 2,333 IU.

*Always speak to your doctor before making dietary changes or before starting a new supplement.

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Exercising Sore Muscles: Should You Work Out Anyway?

30 minutes of daily activity heats up your metabolism and keeps your body burning calories.¹ That’s why Nutrisystem recommends regular exercise as an essential part of your weight loss plan. But when you’re just starting a new workout program or when you exert yourself more than usual, you might experience sore muscles—maybe enough to make you want to skip a day or two of activity.

The Cause of Sore Muscles

According to the American Council on Exercise (ACE), there are two kinds of sore muscles that are correlated with physical activity. “Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness signals a natural adaptive process that the body initiates following intense exercise.”²

Delayed muscle soreness (DOMS) happens about a day or two after your workout and typically goes away after 72 hours, says ACE. This is a common experience for people who work out, both new and experienced exercisers alike.³

Researchers theorize that DOMS is caused by microscopic tears in the connective tissue around the muscle that happens during “eccentric exercise.” If you are trying a new type of exercise, exercising longer or more often, increasing your intensity or are a beginner just getting started with a workout routine, you may experience DOMS at some point during your fitness journey.⁴

Please note that there is a difference between common soreness and pain from injury or overuse. The pain you are experiencing should not prevent you from doing everyday activities or last more than 72 hours. You also should not experience pain during or immediately after your workout.⁵ Sharp or stabbing pains that continue to get worse in the coming days are an indication of injury and should be assessed by a healthcare provider. Speak to your doctor if you have any questions or concerns about sore muscles.

10 Healthy Foods to Gain Muscle

Should You Exercise With Sore Muscles?

So, should you exercise when you have sore muscles? The answer varies. According to the National Kidney Foundation, exercise may actually help the soreness dissipate. “The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away!” they explain.⁵

According to ACE Physical Therapy & Sports Medicine Institute, performing “low-level” workout moves that are similar to the moves that caused the soreness may help DOMS. This enhances blood flow to the muscle while also helping to decrease pressure and fluid.⁶

“Whether or not you should work through this type of pain is a tricky answer. If you’re only experiencing low-level soreness, . . . it’s probably okay to do a lighter workout. Some physical activity might even help to ease the achiness,” says Cleveland Clinic. “If your DOMS is a bit more painful, it’s best to avoid strenuous exercise until you are no longer sore.”⁷

The University of Virginia mimics this advice, stating that “whether or not you should work out when you’re sore just depends on how sore you are.” Being a little stiff or sore is OK, but if your pain increases or you’re limping and unable to walk normally, you should decrease your intensity.⁸ Talk to your doctor if you’re not sure or if you have any questions about muscle soreness.

How to Lose Body Fat While Retaining Lean Muscle Mass

Preventing Sore Muscles

a couple jogging together in the park

Ready for some good news? Repaired muscles adapt, so they are less prone to the tiny tears the next time you do the same exercise.⁴

According to ACE, the top method for preventing DOMS is “gradual progression and conservative increases in intensity, frequency and duration.”²

If you’re new to exercise, start with lighter weights. Over time, gradually increase the intensity and frequency of your workouts. If you are an experienced athlete but want to try something new, take extra precaution by also beginning gradually. Doing a warm up exercise before an intense workout may also help, as this increases blood flow and helps prepare muscles for exertion.²

Another, less conventional, method of potentially reducing post-exercise DOMS? Turmeric! The spice that makes mustard yellow, turmeric has been shown to reduce inflammation in our bodies, according to research in the journal Physical Activity and Nutrition. “In conclusion, although there are conflicting results regarding the effect of curcumin supplementation on DOMS, individuals who are new to exercising, resuming exercise, or looking for gradual improvements in their exercise programs may consider curcumin supplementation as a method of nutritional intervention to reduce post-exercise DOMS,” conclude the researchers.⁹

Turmeric is available as a root you grate yourself or as a powder in the spice section of the grocery store. You can add it to smoothies or try it in our delicious Garlic Ginger Chicken Bites recipe! >

“Allergic” to Exercise? 5 Fitness Tips You Won’t Hate

Sore Muscle Relief

a man using a foam roller on sore leg muscles

“To date, a therapy that consistently relieves delayed muscle soreness has yet to be identified,” says ACE.² According to the American College of Sports Medicine, you may be able to decrease the symptoms of DOMS with common treatments. However, there is very little evidence that these methods will quicken recovery.¹⁰

“If the primary goal is to reduce symptoms, then treatments such as ice pack application, massage, tender-point acupressure, and oral pain relief agents may be useful in easing pain,” they explain. However, “It is important to be aware that pain reduction does not represent recovery. Rather, these treatments may only be effective in reducing symptoms of pain, but underlying muscle damage and reduced function may persist.”¹⁰

*The information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Speak to your doctor if you are experiencing sore muscles or pain and before starting a new exercise routine or diet.

Foam Rolling: Your Sore Muscle Solution

Sources:

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Are soups effective for weight loss?

I am using chicken broth and vegetable based soups to stave off hunger. Basically, a cup of rice, a piece of chicken leg or vegetables, and then lots of soup. Is it effective for me for staving hunger, but I have no idea if it works or not.

If soups doesn't work, is there anyway to stave off hunger or cravings? Trying to eat a lot loss is really disturbing my concentration at work. I work at home, so it's so easy to grab a bite.

Don't get me wrong, I am consistently doing excercise such as running or gym, but another lockdown hit again. I hope I can go back to running and gym soon, I can't concentrate working out at home.

Any suggestions is greatly appreciated.

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