Is this even possible?

In my research into what will help this journey that I've just started, I'm feeling hopeless.

The first contributor is that everybody vouches for breastfeeding as a helper in weight loss. My daughter is 21 months old and still nursing, but I've gained 40 pounds since she was born. That alone is enough to make me disgusted with myself, but breastfeeding does not seem to help weight loss for me.

She also does not yet sleep through the night. I'm constantly exhausted. I know that the extra weight does not help but I have read everywhere that good sleep is a vital component for weight loss. There's nothing I can do about that, though.

I want to be healthier so that I can play with her without being fatigued and instill healthy habits in her.

Just feeling kinda hopeless right now, as I gained 3 lbs in the first week of trying for weight loss. I've now cut pop and counting calories loosely, mainly just not snacking out of boredom and swapping random junk food for vegetables and fruit.

submitted by /u/mdja18
[link] [comments]

from loseit - Lose the Fat https://ift.tt/A6Y310T

5 Easy Resistance Band Training Exercises for Beginners

Resistance bands are a great addition to your home gym. These elastic bands used for strength training are proof that you don’t need to make a heavy investment to get in shape! Resistance bands take up no storage space and are highly versatile in working multiple muscle groups. Plus, they are easy to use! They’re also incredibly portable and beginner friendly. You can use them in virtually any room in your home or even outside.

With all of these great benefits, it’s no wonder that we’re seeing so much interest in resistance band exercises.

If you’re looking for an easy way to add strength training to your routine, then you’re in luck. We’ve rounded up five easy resistance band exercises that will help you to get lean and toned.

5 Full Body Dumbbell Exercises for Your At-Home Fitness Routine

Read More

1. Seated Back Row with Resistance Band

A seated row exercise is a form of strength training for the back and upper arms. It’s a lot like having a rowing machine but without needing the equipment.

According to the American Council on Exercise (ACE), you can perform this exercise in a chair or on the floor. Sit down with your legs straight out in front of you. The resistance band should go under both feet. With your elbows in and close to your body, pull the arms back towards your hips. Go back to start position and repeat the move.¹

2. Lat Pull Down (Without a Machine)

Here’s an easy way to work your lateral muscles without a machine. Stand with your feet shoulder width apart and grip each side of your resistance band. Hold your arms straight up, then pull one arm down with the elbow bent and to the side (keeping the other arm straight). Raise the bent arm back up to straight position and pull the alternate arm down. Repeat based on your planned number of reps.²

3. Lunges with Resistance Bands

Resistance bands can be part of a leg workout, too. In fact, you can really increase the impact of your stationary lunges by adding resistance band to this leg-toning workout.

According to ACE, you can start with one leg forward and one back in a split stance. Put the resistance band under the front foot. Holding a side of the band in each hand, bring your hands to shoulder height, lower into a lunge, and press back up to the start. Do all reps on the same leg before you move to the other one. By working the arms and the legs together, this move is now doing double duty.¹

Walking vs. Running: Which is Better for Weight Loss?

Read More

4. High-Low Partner See-Saw

Resistance bands can also be a great tool for working out with a friend or significant other. (On the Nutrisystem Partner Plan? This one is for you!) In this exercise, you should stand facing your partner, each holding one end of the band in both of their hands.

According to ACE, one partner should get into a squat position and bring their arms toward the ground while the other partner stands with arms raised over their head. You should both keep the band pulled tight, then switch positions at the same time so that one is always pushing down while the other is pulling up. This is another effective way to work both the arms and the legs in a single workout move.³

5. Crunching or Planking with Resistance Bands

Alt text:  a woman using resistance bands as she does crunches

Finally, you might also consider adding resistance bands to one or more of your core workouts. For instance, you can loop resistance bands around your feet for an intensified bicycle crunch. As you move your legs in that “pedaling” motion, you’ll add strength training for your leg muscles.⁴

You can also add resistance to your plank workouts. Of course, planks aren’t easy to begin with, so adding resistance training on top of it is more of an intermediate to advanced move as opposed to a beginner one. One way to add resistance is to loop a band around your ankles and jump feet out and back in. Or, you could loop a resistance band around the ankles and slowly raise one leg at a time to work your gluteus maximus muscles.⁵

As with any exercise, just be sure that you’re easing in. Since there are different levels of resistance, you might want to start with “light,” if you’re truly brand new. Buying a set will allow you to work your way up or vary the intensity of your different exercises. Soon, you’ll be on your way to being even stronger.

*Always speak with your doctor before starting an exercise routine.

8 Tips to Burn More Calories by Walking

Read More

Sources:

1. https://www.acefitness.org/education-and-resources/lifestyle/blog/3624/workout-wednesday-15-minute-resistance-band-workout/
2. https://www.goodhousekeeping.com/health/fitness/g34079490/best-resistance-band-exercises/
3. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/289/high-low-partner-see-saw/
4. https://www.prevention.com/fitness/a20506892/challenge-your-abs-with-this-bicycle-crunch-with-resistance-band/
5. https://www.nbcnews.com/better/lifestyle/one-month-resistance-band-workout-you-can-do-anywhere-ncna965461

The post 5 Easy Resistance Band Training Exercises for Beginners appeared first on The Leaf.

from The Leaf https://ift.tt/KxIMXEe

Can’t stop eating comfort food

Same as the title really. 20, male, 110KG. I got down to 85KG around 6 months ago, but I didn’t feel like I’d lost anything and couldn’t see any weight loss, so I fell into old habits.

I have a very sedimentary job, I work from home most days and have little exercise.

My comfort foods are pizza and full sugar coke. And I can’t seem to refrain from having them when I’m feeling down or stressed.

I asked a doctor if there’s anything medically that can be done (I’m pretty sure some of this is a relapse of depression) but all they tell me is to lose weight and exercise.

I really want to lose weight and be healthier but my brain doesn’t seem to want to let me.

All help appreciated

submitted by /u/Initial-Ad-6542
[link] [comments]

from loseit - Lose the Fat https://ift.tt/TzNv7ML

Not sure if I just have zero self-control or don't care, but I need some advice

I'm currently kinda fat, and I'd like to be less fat.

Been educating myself on weight loss and fitness for 6 years now, I'm no stranger to how to scientifically lose weight. I understand it perfectly: CICO and whatnot. There's been many times where I had no trouble with both weight loss and weight gain in healthy ways. But honestly, I just really fucking struggle with giving a shit right now. It might just be the depression but I really want to lose weight and get down to a more normal range, but I also just don't care on some days.

How do you guys convince yourself to just stay on track? I know without a doubt in my head that losing weight and feeling less fat will be miles better than the momentary joy I get from eating my favourite food, but my actions are doing something entirely else.

I have myself convinced in my head that the only way I can truly stick to a healthy routine is to simply torture myself. I need to really, really feel the struggle. And by that I mean by eating like, no more than 1000 calories a day. It's awful and makes me feel horrible, but the satisfaction that my pains equate to adequate, if not absurd levels of weight loss, carries it for me. But I struggle between committing to that aggressive method, and committing at all.

This post might sound totally insane and an obvious answer of just "Deal with it and keep up the habit." But honestly guys, it's a goddamn struggle. Any advice is appreciated

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

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

This Sub Changed My Life

This Sub has literally changed my life. While losing weight may be a simple concept, it’s incredibly difficult to do without support. This sub along with r/progresspics are full of success stories with people who were just like me. There is no sales pitch. There is no shortcut. Just honest, disciplined people working to better themselves.

Advice is shared based on experience, hoping to better the situation of a stranger online. It’s made a huge difference in my life. Weight loss was just the catalyst I needed to change the other things in my life that I have control over. The world may be a crazy place, but the positive feedback and encouragement on this sub proves that with enough hard work and willpower, anything is possible.

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

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

1800 calorie limit?

Hey, I wanted to see if anyone else had success losing weight with around a ~1800/day calorie limit. I’m 33, female, 5’10”, 174lb with a goal weight of 140. I work at home on the computer, and also chase after my kids some. I try to do some physical activities every week, walking, going to parks, etc. Ride my bike occasionally. The Lose It app gave me a budget of 1819 a day after I put “Somewhat Active” and a goal of 1lb/week weight loss. I’m just afraid I won’t lose weight with a budget this high. But I also don’t want to fail sticking with it. I’ve tried 1500 calories and just feel so hungry at the end of the day. Any success with this budget?

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

from loseit - Lose the Fat https://ift.tt/GyF0zCp

Been in a stall for ten days and in fact gained a bit of weight when I should've lost two pounds. What could be the reason?

This may be a bit long, but I'm adding a lot of information that's usually asked to OPs when they make their posts, such as whether they're weighing everything, their deficits and so forth. To save everyone time I'm just adding all the possible info so no one has to ask those questions.

From July 1st (the day I incidentally reached my lowest weight during this weight loss journey) to 9th I should've lost two pounds, but I only ended up gaining. I got my period during the first, so I understand the 3lb fluctuations, but it's been a week since my period ended (lasted three days) and the weight's gone up and stalled. I was 3.5lbs over until last night. I weighed myself this morning and was 0.7 lbs above my lowest weight, so I guess it's okay those extra lbs are gone, but that still means no loss and a 0.7lb gain after ten days.

Some relevant info:

Female, age 25, 229.7lbs (229 from ends of June to July 1st), 5'7, 2180 TDEE.

I log everything, absolutely everything, religiously. I weigh even a teaspoon of any seasoning. I do not use oil or cooking spray, haven't since I started this journey on May 11th. I do not drink my calories (no coffee, no sodas, no milk, no juice). Drinking water for me has always been insanely easy, I love it, so I drink up to 5 litres per day. I added up my deficit from the 1st to 9th and it amounted to 7,326. Some days I ate very little (1,380 was my highest deficit, not saying it was healthy, just adding all relevant info) because I've been having a depressive episode, but when I did eat, I made sure to get good protein. I know that I'm not overeating. I know that I'm weighing my food properly. I know I'm counting my calories correctly and I even consider the fact companies are allowed a 20% margin error, so I always account for those small possibilities, too. Either way, I don't see how I could've gained 0.7lbs or why the weight refuses to go down.

Is it possible my body's simply adapted to the deficit and it's burning calories more slowly? I've read a lot of posts here and some people say this happens and they suggest eating at maintenance for a short while. Or could it be that it's water weight that won't go away? I drink so much water that I imagined it couldn't be water weight for ten whole days since supposedly the more water you drink, the less your body has to hold onto it. It's... frustrating to not see the scale budge. I don't feel particularly different, either. Should I just be more patient?

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

from loseit - Lose the Fat https://ift.tt/tm8lOrX