Many of you probably already know this, but, you may want to turn off calorie bonus if you have a connected Fitbit.

I’ve been using loseit for a few weeks and realized the calorie bonus option is giving me WAY too many calories.

The calorie budget based on my estimated current level of activity (TDEE) already accounts for… my activity.

Fitbit was then adding additional calorie budget on top of my calculated TDEE. Also, Fitbit is overestimating my calories burned each day by around 500!

Based on my average weight loss rate, the TDEE estimate is pretty close to my actual/calculated TDEE. So I just turned off the ability for Fitbit to write data to loseit and am personally happier with that settings configuration.

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

from loseit - Lose the Fat https://ift.tt/ZBVNCs0

Getting past a mental block at a specific weight

TL/DR Advice needed to get past mental block and stick with healthy weight loss behaviors once I reach a “trigger” weight (which is still obese) and stop another yo-yo

I have been a yoyo dieter my whole life. I have lost anywhere from 50-70 pounds before (3 or 4 times as an adult) and have gained it back plus some.

1. when I start looking good and making progress, I think “if only I decreased calories more or exercised more I would look better and make more progress” leading me to eat stupidly low calories or excessively exercising and burning myself out

2. hitting a plateau, getting frustrated, decrease calories or increase exercise and burn myself out

3. getting so obsessed with the number on the scale and daily weigh ins, that my daily mood is affected; upset and angry when my weight doesn’t decrease, even though I know daily fluctuations are normal as are weekly fluctuations due to hormones, salt intake, change in exercise, etc.

Since February of 2022 I have been back on a weight loss/health routine. To this point, I have lost about 60 lbs with sustainable lifestyle changes (CICO, healthy eating, occasional treats, some cardio and weight training, tracking food and weight only to the extent that it doesn’t affect my mood and my progress). I am very proud of the progress I have made so far, and I thank this subreddit (where I’ve been lurking for a few months) for providing inspiration. All of your positive vibes, supportive statements and suggestions and information is so valuable.

Accurate or not, the weight of about 175 pounds is the point at which I think my previous weight loss attempts have failed, where all of the excessive and unhealthy things I did to lose the weight caught up to me and I gave up. 175 at my height (5’3”) is still obese. That number may be all in my head, but I am getting closer to that number, and I am already thinking about it and trying to be proactive and plan strategies so that I continue to be healthy and not fail again.

Other than just telling myself to “stick with the program”, are there any strategies you can think of to get me through and past the mental block I have at that weight? I was thinking of doing a planned maintenance break when I got to about 175 but not sure if that’s a good idea. I could start tracking macros/protein but that sounds like no fun and ripe for obsessiveness. My number of steps per day outside of exercise is low (desk job) so not sure how to go about improving that (I don’t use the under desk bicycle I have, I find it annoying), and also seems like no fun or not something that would get me past my trigger point here. A new, non-weight related goal might be helpful here at this time…. just not able to come up with one.

Any ideas you can share would be greatly appreciated and sorry if this post is really long! Thanks for your input and I wish you well wherever you are on your journey!

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

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

5 Tips for Cooking Healthy Comfort Food (Plus Easy Recipes!)

When you’re having a rough day, enjoying meals that make you happy can help turn it around. Many people crave comfort foods when they’re feeling stressed out, anxious, depressed or lonely. That’s also when we’re most tempted by choices that are high in calories, fats and sugar. You know that no food can make your problems go away, but making healthy choices about your diet is one positive thing you can do for yourself when life is throwing so many challenges your way. Here’s the good news: you can make your day just a little better with the food that perks up your mood and stay on track to your weight loss goal.

Your comfort foods choices tend to be meals that have a positive association for you, often because they remind you of home and childhood. The most popular comfort foods are potato chips, ice cream, cookies, pizza and pasta, according to a report in the Journal of Gastronomy and Food Science. Interestingly, the preferences are slightly different among women and men. Women favored ice cream, chocolate and cookies. Ice cream also was the top-ranked comfort food for men, but pizza and pasta were close behind.

If these are your go-to picks, try these tips and ideas for healthy comfort food that hit the spot without weighing you down. We’ve also provided links to tons of healthy comfort food recipes here on The Leaf that are sure to satisfy your craving without sabotaging your weight loss!

Nicer Ice Cream

What makes ice cream so appealing when we’re feeling down and also when we’re ready to celebrate a happy moment? Maybe because it brings back memories of birthday parties, summer vacations, and special occasions. Or it could be that the sweet taste lights up our taste buds while the cool, creamy texture soothes us on the inside.

For any reason, ice cream can be part of your weight loss menu. Consider making nice cream, which uses frozen food as its base with other nutritious additions that add flavor and creaminess, like almond milk, nonfat yogurt, vanilla extract or chocolate chips.

Try one (or more) of the healthy ice cream recipes here on The Leaf. You can download our free printable book that gives simple directions for whipping up “nice” cream, featuring flavors such as pumpkin, mint chocolate chip, salted caramel and cake batter. They’re cool and delicious, but lower in calories and added sugar than your store-bought favorites.

Lighter Chips

Crunching on potato chips can be relaxing when you’re tense. And the salty flavor hits us with a little spark of flavor when we need a pick-me-up. However, these crunchy snacks aren’t always the best option for your weight loss plan. Instead of buying them from the store, make your own at home in the air fryer with fresh produce and less oil.

With an air fryer, you can make your own classic potato chips in minutes with far fewer calories and fat than you get from the bags in the grocery store. With our Air Fryer Potato Chip recipe, you can season your chips with salt or go a little spicier with chili powder. Homemade Air Fryer Salt and Vinegar Chips are another tasty twist on a classic taste.

Do you love sweet and spicy chips? Try making our BBQ Sweet Potato Chips recipe that can be made in your oven or air fryer. They’re just as crispy as regular chips, but more flavorful and (bonus!) more nutritious. You can also make Root Vegetable Chips from slices of beets, parsnips, turnips and sweet potatoes with a little olive oil, salt and black pepper.

Or nix the root veggies altogether! Make chips from fruits or veggies with our recipes for Air Fryer Apple Chips, Balsamic Eggplant Chips or Rosemary Kale Chips.

Use corn tortillas to make homemade Crispy Nacho Cheese Chips, or avocados and parmesan cheese to make 5-Ingredient Avocado Chips. You can even use pasta to make chips with our healthy take on trendy Air Fryer Pasta Chips!

10 Comfort Food Recipes That Taste Like Mom’s Home Cooking

Read More

Pizza Perfected

Eating pizza almost always feels like a party, even if it’s just an ordinary day. It’s food you usually share with someone else and you get to pick it up with your hands to take a bite, which is just more fun. The Leaf recipe section features several pizza ideas that give you all of the pleasure of this Italian classic but fewer calories than you get from any other pie you can buy.

Start your day with pizza for breakfast with our recipe for Cheesy Pizza Waffles made from whole wheat pastry flour, spices, almond milk, egg, part skim mozzarella and veggies.

Swap regular pizza crust with a whole wheat version in this Whole Wheat Pizza recipe, which is topped with low sodium marinara sauce and part skim mozzarella cheese. Or go low-carb with our recipe for Eggplant Margherita Pizzas, which swaps the crust with thick and chewy slices of eggplant.

Wanna skip the crust completely? Whip up this easy Pizza Stuffed Chicken recipe that features tender chicken breast filled with marinara, turkey pepperoni and mozzarella.

We’ve also got creative twists on pizza, including recipes for Air Fryer Pizza Rolls and Easy Pepperoni Pizza Pinwheels. Ready for dessert? Whip up this 2-Step Watermelon Fruit Pizza recipe! >

Happier Mac and Cheese

Kids love macaroni and cheese, and the joy of eating noodles coated in creamy cheese stays with us no matter how old we get. That may be because mac and cheese is warm and filling, and it always feels so calming to sit down to a plateful.

Instead of using regular white pasta, swap the typical noodle with a whole wheat version or a vegetable-based alternative! This will add fiber and nutrition to that plate of cheesy pasta.

We have plenty of mac and cheese recipes on The Leaf that will bring the whole family to the kitchen. Mac and cheese made with cauliflower is an infamous low-carb alternative that’s delicious and easy to make. Try one of our many versions, including Bacon Jalapeno Cauliflower Mac and Cheese, Buffalo Blue Cauliflower Mac and Cheese or Classic Cauliflower Mac and Cheese.

You can also use zucchini noodles (zoodles) to make easy, cheesy mac. Try our recipe for Zoodle Mac and Cheese with Roasted Veggies, which features a medley of produce like broccoli, bell pepper, red onion and sweet potatoes in a creamy sauce. But if you’re craving real pasta, of course we have healthy comfort food recipes for Instant Pot Green Chile and Chicken Mac and Cheese and Green Mac and Cheese!

8 Easy Instant Pot Chicken Recipes

Read More

Better Cookies

Little things can add up to big differences. Cookies, for instance, can make a hard day seem not so bad. They‘re a little crunchy, a little sweet, and just the right size to perk you up without feeling like you’ve overindulged.

When you deserve a cookie break, the healthy recipes on The Leaf are in just the right portions to put a smile on your face. We make many healthy swaps, like replacing regular white flour with whole wheat flour or almond flour. Many of our recipes swap sugar with healthier sweeteners like honey, maple syrup or stevia. We also have options in all of your favorite flavors!

If the aroma of cookies baking in the oven puts you in a happy place, make a batch of our Double Chocolate Cherry Cookies, which are sure to satisfy everybody’s cravings for cookies and chocolate. Chewy Ginger Cookies are sweet with a hint of heat, a combo that can turn a bad mood into a moment of pleasure.

Did you know you can use your air fryer to make cookies? Our recipe for Air Fryer Chocolate Chip Cookies is proof that your favorite countertop appliance is capable of magic!

Make Double Chocolate Cookies that use black beans as the base for a unique and moist cookie – trust us, you won’t even be able to tell they’re made from black beans!

Want to enjoy more comfort food while you lose weight? Get started with a Nutrisystem plan to stock up on perfectly portioned comfort foods! Enjoy your favorite meals and snacks without any of the cooking, all while achieving your weight loss goals. Get started with Nutrisystem today! >

The post 5 Tips for Cooking Healthy Comfort Food (Plus Easy Recipes!) appeared first on The Leaf.

from The Leaf https://ift.tt/g3YiJSr

Should you cut macronutrients like protein, fats, and carbs when cutting calories or can you eat the same amount?

Hypothetical numbers here just for easier visualization:

Let’s say a person needs 2000 calories a day: 100g of carbs, 100g of protein, and 100g of fats. If this person was to go on a diet for weight loss and cut his calories in half to about 1000 calories, should he also cut his carbs, protein, and fats in half to be at 50g each?

What if this person cuts 1000 calories from his diet, but somehow remains eating the same 100g of fat, 100g of carbs, and 100g of protein, will he still lose weight because of the 1000 calorie reduction or will the high macronutrient intake undo the deficit and ruin the weight loss?

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

from loseit - Lose the Fat https://ift.tt/4O1TFji

Winter is here and I’m still bamboozled by oatmeal. How do you all stay full on this?

Back when I wasn’t watching portions I used to eat oatmeal packed with fruit, nut butters, etc. and feel very satisfied. But now since I began measuring/tracking, I’m perplexed.

I just made steel cut oats - the package says it’s 170 calories for 1/4 cup uncooked. I used 1 cup uncooked and simmered it for 25 mins (in 4 cups water), intending to meal prep for a couple days. It resulted in 2 cups cooked which I expected. I ladeled out one cup (aka 1/2 cup dry) - so this would be 340 cals, yeah?

I sprinkled in a tiny amount of chia (.25 oz), some walnuts (.5 oz) and half a banana and I’m already over my 500-ish calorie breakfast budget with only those toppings (my target is 1500 cals/day). Not a big deal to be slightly over if it was satisfying, but this is my second time trying steel cut oatmeal (I also tried overnight/rolled), and every time I find myself still hungry right after and absolutely ravenous/returning to the kitchen to graze an hour later.

Typically I do Greek yogurt for breakfast and I’m able to add a ton of toppings, stay around 475 cals and feel very satisfied without any urge to snack, but I would love to have some other options (and eat oatmeal again now that fall is here). Plus I have read a ton of posts on weight loss subs praising oatmeal for being so satisfying at these portions. Are y’all really eating one cup of cooked oatmeal with 2 toppings and calling it good until lunch? What am I missing?

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

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

The ultimate NSV: I’m happy with my body.

For most of my life, I’ve felt uncomfortable in my body. I was always overweight as a kid. I never got to wear the clothes I actually liked because they didn’t come in my size or looked bad on me. My dislike of my own body contributed to my low self esteem which made it harder to make friends, which contributed to my low self esteem, so it was a vicious cycle. Jeans shopping was a literal nightmare. (I still cannot stand to hear the phrase “Beggars can’t be choosers” because that’s what my mom said to me every time I needed new jeans. But that’s a whole separate issue.) So was gym class, since I was usually the slowest and weakest.

My body issues plus some other self esteem issues meant I was very unhappy for most of my life, I’d say since late childhood to my late 20s. Throughout most of this time, I just thought that’s how my body was. That I had a “slow metabolism” (what a joke) or that it was just harder for me to lose weight. Never mind that I ate low-nutrition, highly processed foods constantly, well past when I was actually hungry.

Today, I am happy with where I am with my body! Over the course of 2-3 years, I managed to lose the extra 40 pounds and I am now smack-dab in the middle of normal on the BMI scale (135 lbs at 5’8”). While in the middle of my weight loss, I used to weigh myself every day. Now, I never do because I can tell exactly where I am. I never worry about gaining weight on vacation because I know I’ll lose it when I go home and go back to my normal eating habits. I like clothes shopping and I like knowing that I look good. Mostly, I like the feeling that I know this is sustainable because this is just how I prefer to live now.

I wanted to share the two things that helped me the most. The first is often seen on this subreddit; I just don’t eat past the point of being hungry anymore. What really helped me put this into practice was a pretty simple revelation. I don’t like feeling overly full! I feel sluggish, gross, and lazy when I do that. When I embraced not wanting to stuff myself past the point of actual hunger because I didn’t like that feeling of over-fullness, it became much easier to stop eating sooner. So, if you don’t like that feeling, recognize it. (As an aside, I almost never go to the gym.)

The second thing was probably more critical, though I’ve never actually seen it discussed on this subreddit. It’s not related to food or fitness directly. It’s basically called “Only Touch It Once.” (I have actually been living this way for a few years, though I didn’t realize that what I was trying to do had a name until recently.) It basically means take care of something to finality as soon as you can, so you can stop worrying about it. For example, if a situation arises when I need to mail something it, I immediately find it, box it up, put the address on it, and put it where I know I’ll see it the next time I drive somewhere so I can drop it off. Or if I’m not home, I’ll make a note in my calendar to get the package ready when I get home, then I stick to it and get it ready when I get home. When I gather the mail after work, instead of tossing it somewhere to forget about it, I immediately throw the junk straight in the recycling, pay any bills, and otherwise do what needs to be done for any other mail before I move on to anything else that evening. When I take a shower in the morning, I don’ throw my clothes on the floor. As soon as I get undressed, anything that can be worn again gets put away and anything that needs to be washed goes in the laundry hamper. When my drawer in my dresser came apart, I immediately went and got the wood glue and fixed it right away, instead of letting it sit broken for weeks. My car is never dirty because I always take any trash / unneeded items with me when I leave the car. When I go to the doctor for my annual physical, I always schedule the next one when I’m there so I don’t have to do it later. Those are just a few examples.

Taking care of errands / to-do items as soon as they arise and generally not procrastinating has been huge for my mental clarity. I no longer have a bunch of little to-do items floating around my head, taking up brainpower. That, in turn, makes it easier to meal prep, cook, or otherwise make good food choices because I’m less stressed out! My house is always clean (since I put everything away in its home immediately) and I have time for hobbies and true relaxing without worrying about things I’m putting off or should be doing. I wish I had figured this out sooner. In short, there are certain habits that can be HUGE for your weight loss goals that have little to do directly with food.

Good luck!

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

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

Advice on breaking the plateau?

Does anyone have any advice On breaking my plateau? I would super appreciate any suggestions ☺️

SW(March 2022): 168lbs CW(September 2022): 139lbs GW: 125lbs.

First off let me say that I understand that plateaus are an inevitable part of weight loss. Unfortunately I have been stuck in one for a few weeks now, so I’m trying to find something I can try to break out. What I have been doing: - Cardio 2-3 times a week - Weight training 2 times a week - 1200 cal/day tracked - I don’t track macros, but just try and do high protein, low sugar, limited carbs. - Limited to 2 drinks/week.

Please let me know if y’all have any advice! TIA☺️

submitted by /u/TranslatorVarious940
[link] [comments]

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