Struggling to lose it

I (29F and 5'4") gained ~30 pounds (160lbs to 190lbs) this year because my boyfriend is a pretty heavy drinker and overeater and I ended up falling into that with him and ballooned up in only a few months.

I am absolutely miserable.

I have a sedentary office job, but I do try to stand at work, walk around periodically, etc.

I do have a gym membership and I mainly only use it for cardio because everyone says that cardio does better for fat loss. We have two dogs that we also walk, though not as frequently as I'd like. I get about 3 miles of steps a day without doing anything extra.

I am now constantly in a caloric deficit, but I am reading things that are saying that that may be part of my problem? I eat when I am hungry, but my body is so used to eating low amounts because I have done it for so long that it's difficult for me to force myself to eat more.

I tried Noom for a couple of weeks because I thought they would be helpful, but honestly, the foods I thought would be okay, like those Costco breakfast egg sandwiches that substitute egg for the muffin, ended up always being "bad," and that was somewhat discouraging and continued my brain thought that I am always eating poorly. It seems the foods I enjoy a lot are ones I can't really have. From what I gathered with Noom, my diet needs to subsist of mainly just vegetables and fruits or anything that retains water well. Anything past that is "bad."

The Noom trainer I had also brought up to me that I am not taking in enough calories as they had me set to 1500-ish a dahy, but it's hard to be constantly eating when I don't really feel hungry.

In the past I also had an ex that put me into a "diet" of only fruit water (blending one cup of fruit into three cups of water) for five days each day, then one meal of two cups of vegetables for lunch and a vegan dinner on day six, then it was back to another five days of fruit water and that did not give me any weight loss either. I did this for a month.

I am not sure where I am going wrong. I drink at least 120oz of water a day, have cut back drastically on drinking alcohol (going from trying to get tipsy every day to only having a few drinks on weekends/social occasions), and we stopped going out to eat so much, especially since he got a smoker that we cook a lot of food on. If we do go out, we pick healthier options like sushi or smaller portioned options.

I try to eat something small for breakfast, like the past two weeks it has been a toasted whole wheat english muffin with a tablespoon-ish of butter with about three cups of coffee and an oatmilk creamer. Lunch this week has been a homemade cabbage soup (cabbage, tomato, onion, celery, and four peppers in a chicken broth/water mix) to try and lose weight with that. I was starving after only eating that for lunch yesterday, though, so I had shirataki noodles in a gochujang/hoisin sauce with three eggs for dinner as well as two slices of a cheese quesadilla my boyfriend made for himself.

I probably get at least 7-8 hours of sleep that seems good as I have vivid dreams nightly, but I will say I'm always exhausted when I wake up and constantly struggle with actually being able to get out of bed. I've always been that way, though and just attested my constant exhaustion to being a normal human thing.

I am now thinking, because of all of this, that it may be a thyroid issue? Looking at what's out there, it seems like I am doing everything (mostly) right, but there aren't any results.

I would be more active as well, but at the beginning of the year, when my boyfriend I were moving boxes to our new house (this is the first time I really noticed it), I began experiencing crazy pain in my lower back. To the point I'd have to sit down/take weight off of my back. I still get this when I am doing standing things such as vacuuming, replanting my plants, washing the dishes, cooking dinner, etc., but I am pretty positive it's from gaining weight so quickly and being more sedentary. I believe it's just pain from not using those muscles much anymore because I have been pushing myself to do more of those activities more often, then icing my back, and I have noticed I can do those things for longer periods of time.

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Any advice or maybe someone else has a better understanding of what I'm doing wrong?

At this point I am desperate enough to pay the hefty personal trainer fees at the gym to see if someone pushing my bodily limits physically is what I need as I do not have the skill set/confidence to do it myself.

P.S. I don't have health insurance at the moment as I can't really afford it, so going to a doctor is somewhat more difficult for me to do, but I certainly can try if that's the route y'all believe I need to go.

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5 Self-Care Ideas to De-Stress this Fall

Whether from suddenly jam-packed schedules, the approaching holidays or even changes in daylight, a lot of people say that the fall months feel more stressful.

This stress has become so prevalent that health experts have even created a term for it. “Autumn anxiety” is defined as an increase in anxiety that some people experience during the autumnal months.

Autumn Anxiety Can Impact Health

According to Medline Plus, “Your body reacts to stress by releasing hormones. These hormones make your brain more alert, cause your muscles to tense, and increase your pulse.” While these reactions help protect you in the short term, they can be damaging to your health when present for longer periods of time. Chronic stress can increase your risk of other health problems, such as high blood pressure, diabetes, obesity and even heart disease.

Stress and higher cortisol levels (a hormone released in response to stress) can also cause people to accumulate fat around their belly area, which is the most dangerous weight to carry since it secretes hormones that damage organ function. One study, conducted by Yale, found that non-overweight women who are “vulnerable to the effects of stress” are more likely to have extra belly fat and elevated levels of cortisol.

Our very own Registered Dietitian, Courtney McCormick, spoke with U.S. News & World Report about the dangerous connection between your waistline and your health. She explains that visceral belly fat can be found deep within your abdomen around major organs, such as the heart and liver. “This type of fat is biologically active, which means it can upset the balance of several hormones and produce substances that cause inflammation in the body and increased insulin resistance which may lead to diabetes,” explains McCormick.

Belly fat can harm your heart, fog your memory and increase your risk of diabetes, stroke and premature death. Managing stress can therefore help you avoid major disease.

If you’re feeling some added stress this season, you might be looking for some ways to practice self-care. The fall can be a really great time to participate in some special activities that will help relax the body—and the mind. It’s easier to find a comfortable temperature, and the season is known for distinct flavors and smells that can be grounding and warming while promoting mindfulness. Here are a few fun fall self-care ideas to get started.

10 Easy Fall Dinner Ideas You’ll Fall For

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1. Try Some Fall Crafts

Are you someone who enjoys crafting? Even if it’s not a regular hobby, getting creative can be relaxing and enjoyable. A study out of Drexel University found that art therapy—at any level—could reduce cortisol levels. In other words, you don’t have to be good at crafting to see the benefits from it.

Fall is the perfect time for crafting since there are so many cute and creative themes in line with the start of the holiday season. Grab a paint brush and do some painting, or hit the local craft store and pick up some supplies to make some fall crafts. For inspiration, hop on Pinterest or TikTok and perform a search for “easy fall crafts.” You’ll find lots of ideas to get you started.

Your fall crafts don’t have to be expensive either! Hit up your local dollar store to stock up on crafting supplies and fall decorations that you can repurpose and transform. Again, a quick search online for “dollar store fall DIYs” will yield tons of inspiration.

2. Spend Time in Fall Foliage

Over the years, a lot of research has pointed toward the importance of spending time outside for reduced stress levels. Nature baths have been featured on the news and in popular culture.

And what better time to do just that than during the beautiful autumn months when fall foliage is at its peak of beauty?

Many people find taking in nature’s shades of red, orange, yellow and purple to be peaceful and calming. Whether going on a hike in the forest or just a stroll around the park, use the moment to take in the beauty of the trees around you. Take deep breaths of the cool, crisp fall air. Enjoy walking around now that the muggy, hot days of summer are done.

Sometimes we’re just too busy to stop and appreciate how beautiful the natural habitats around us can be.

Tip: Don’t forget to forage for some fall leaves and pinecones to use for your crafts!

3. Make a Fall-Inspired Beverage

Nothing calls upon the warm and cozy feelings of autumn like sipping on a fall-inspired beverage. While your local coffee shop or fall fest is probably selling fall-inspired drinks like pumpkin spiced lattes, pumpkin cold brew, hot chocolate or spiced apple cider, you can make healthier drinks at home. Homemade fall beverages will still give you the fall feels without the unnecessary fat or calories.

Nutrisystem’s official weight loss blog, The Leaf, is here to satisfy your fall cravings the healthy way! Our Skinny Pumpkin Cream Cold Brew recipe tastes just like you hit the Starbuck’s drive-thru, but has less calories. We also have a Skinny Pumpkin Latte recipe and a Warm Mulled Cran-Apple Cider recipe that both get rave reviews. And don’t forget to check out our healthy ideas for hot drinks to help warm you up on a chilly fall day!

5 Fun Fall Activities to Burn Major Calories

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4. Read a Book

While you might think of reading a good book purely in terms of the entertainment factor, did you know it’s also effective at reducing stress? In a study conducted by the University of Sussex, researchers found that reading can decrease stress levels by up to 68 percent.

Do a little self-care this fall and get reading! Grab a good book, a blanket and maybe a healthy hot beverage. Then get cozy on the couch and get lost in a favorite story.

5. Go Apple or Pumpkin Picking

Fall is also the quintessential time to hit a local farm and go pumpkin or apple picking. Besides spending time outdoors, you’re also burning some calories. Squatting to pick up a pumpkin and carrying it around builds muscle. And if you hike around the patch, you’ll blast even more calories—and have some fun doing it. Your pumpkin will definitely come in handy for fall crafts, and you can even get a tasty snack with some homemade toasted pumpkin seeds. The same goes for picking apples, too. Reach, stretch, twist and pick—it’s like a yoga sequence but while taking in all the fall feels. Then go home and make some healthy apple snacks to enjoy.

Finding Something that You Love

Hopefully these five fall self-care ideas gave you a place to start. However, at the end of the day, self-care is all about YOU. Find the things that you love and that bring you joy.

The self-care activities that are going to de-stress you the most are the ones that you like to do. Maybe it’s taking a warm bubble bath surrounded by your favorite fragrances, meditating, doing yoga or even just putting on some music and decompressing. The most important thing about self-care is finding something that works for you, so that you actually make the time to enjoy them.

If you’re not carving out time in your busy fall schedule to de-stress, it’s going to catch up to you. Self-care means taking care of the mind, body and spirit so that you can be the best—and healthiest—you.

6 Reasons Fall is the Best Time for Weight Loss

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The post 5 Self-Care Ideas to De-Stress this Fall appeared first on The Leaf.

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How does exercise help with weight loss beyond calories burnt ?

Hi so i guess I’m looking for motivation to exercise more regularly. I currently do it sporadically mix of lifting cardio etc.

Does anyone have the benefits of exercise on weight loss beyond just burning some calories ?

If people have the same net calories and one exercises and one doesn’t would results be just as quick ?

Interested to hear peoples thoughts and particularly their own anecdotal experiences on this.

Thanks and good luck to all on their journey.

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I’m starting to see progress!!

Hello, I started my weight loss journey in May/June 2022 after hitting absolute rock bottom mentally and physically and it’s been one of the most rewarding things I’ve done for myself in a long time!

I started at 255ish lbs when I first started and I’m down to 220 lbs within 3-4 months so I decided to replicate the first photos I took when I started the weight loss journey.

I am definitely proud of the progress I’ve made so far even though there’s still a lot of work to do!!

https://imgur.com/a/1Wm1FdY

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Will rapid weight gain from binge eating come off on its own if I return to eating normally?

I will try to keep this brief so: I went from 110 to 140 lbs (at 5’5) in three months. I detest my new body and I want my old one back, but restriction feels counterproductive because it’s such a massive trigger for the behavior that got me here. I know I really can’t purge anymore because my teeth are deteriorating fast so if I binge again I’m just going to absorb all the calories.

I’m fairly active and I work out 3-4 times a week but the weight loss is not happening nearly as fast as I’d like it to. My old weight, which I was within 5 pounds of for the rest of my life (I’m 21) seemed like my ‘set point’ but I’m not sure whether I’ll need to restrict to get back there. I feel like I can’t live my life until I weigh what I used to, but it seems like it might be almost a year until I’m there again.

If I can just focus on health and satiety without being obsessive about calorie counting will my body return to its baseline? Or will I just have to figure out how to restrict in a way that’s sustainable? Any advice appreciate thank you

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How to get through the initial struggle when you start a low-calorie diet?

I'm new to the weight loss scene. I'm a 5'11", 25-year-old woman with a starting weight of 234 lbs. I initially gained a lot of weight in 2020 and 2021 due to a combination of starting mental health medications, extremely decreased physical activity due to the pandemic, and a series of injuries that made exercise difficult and harmed my mental health, leading me to turn to food to cope.

There are several reasons I want to lose weight (re-gaining my health, feeling good in my body, all that good stuff), but the most pressing reason is that I want to get a surgery in order to deal with one of my chronic pain conditions, which would make it easier for me to be physical and make me significantly less miserable, but my insurance won't cover it unless my BMI is below 30. I need to lose 20 pounds to make that cutoff, and I would like to continue losing weight beyond that point, but I would like to lose those first 20 pounds much more quickly than is often encouraged for getting started with weight loss because I'd like to get that surgery sooner rather than later, especially because I have less than a year left on my parents' insurance before I'll have to switch to my workplace's less comprehensive insurance plan.

In order to do this, I've started by cutting my calorie intake to 1000 a day and trying to make better food choices (more veggies, lean protein, limited carbs, everything cooked/prepared at home). The first day and a half I felt hungry often, but nothing I couldn't handle.

I'm now on day 3 and I feel like absolute trash. I have absolutely no energy, I'm short-tempered, have a low-grade headache, brain fog I can't shake and it takes a significant energy push just to stand up. I'm sure that this is largely to due with this quick decrease of calories, and I don't want to crack and go past my calorie count, wasting the work I've done so far and depriving me of the motivation to keep going. From reading others' stories, I see that things get better for the majority of people once their bodies get used to the limited calories, but I feel so awful right now that I want to make this as easy as possible to ensure I stick with it. Does anyone have any advice as to how to ease the fatigue/struggle of the early days?

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Exercising while in a deficit? (24M, 197 pounds, 6'4")

Hi there everyone! I am trying to lose enough weight to see visible abs, which I've estimated might turn up for me at around 176 pounds? I've calculated my sedentary TDEE to be 2,385 calories a day, and I've been trying to eat at 1500 calories a day for a ~885 calorie deficit a day, for a ~2 pound weekly weight loss. However, I'm someone who struggles with binge eating disorder and so somedays I eat less than that (~500-1000 calories) to try and make space for the binges I know that will happen eventually.

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For about 5 months prior I was trying to *gain* weight, namely muscle, by eating 200g of protein a day and ~2500-3000 calories a day while weightlifting 6 days a week, but so such little progress both visually and lifts wise that I kind've lost all faith in gaining muscle, particularly when I still felt I got fatter. As such, I've swapped to doing running 3 times a week (roughly 5-6 miles in an hour) and 10 mins of core work 3 times a week. The problem is, I don't feel very energetic most days and so an hour run starts to feel hellish, and even the core work seems a lot. I'm assuming this is cause of the deficit, so how do people maintain higher levels of exercise when cutting?

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