Onederland! What has worked for me so far, and current challenges

I've been over 200 pounds for at least 7 years. During that time, I have flirted with 200 a small handful of times, but it's only now been able to stick. I haven't seen a weight with a 2 in front of it in days, the longest it's ever been, and I expect it will keep going down.

Here's what's worked for me:

1. Diet. Obviously, first and foremost. I eat a lot more yogurt, muesli, oatmeal, and hard-boiled eggs for breakfast. I eat tons more fruit and vegetables. I try to increase protein, but it's hard to get it to suggested levels. I eat a decent amount of cheese, but not as much as I used to. I love nuts, but I've learned I have to stay away--I'll just eat all of them. I switched from oil-fried, buttered popcorn to olive oil on air-popped. I tried butter again at some point and I just felt icky--too much. I eat tons of salads. There's an Evergreens salad place in my office building. It's not cheap, but it's so good, and it's something I really look forward to. I eat at least 2-3 pieces of fruit (plums, apples, mandarins usually) a day as snacks at work. I still go out to eat with friends, but I'm just reasonable about what I eat. No appetizers. Stay away from fried, obviously bad foods. Weekends are still a challenge for me, often. I also still struggle with snacking between meals, especially on things meant for my kids. I rely on exercise to make up for these on some days. :)
2. Exercise. This is going to sound like a commercial, but I'm 100% on-the-level. The single best thing I did for my own exercise habits was to buy a Peloton Tread. We bought it in early 2021. I originally thought I would just use it for when the weather was bad outdoors, and that my wife would like the classes, but no…. I love the classes too. I have never exercised as consistently and intensely as I have with this. It's literally one of my favorite possessions. I had also bought in early 2020 (right before the pandemic! lucky!) a barbell weight set and rack. I've done that fairly consistently, but I've focused in the last few months on more cardio and core workouts. (I've also had to move it around for some necessary home maintenance in the garage, so it's currently unusable, but it's going to come out again in 2023.) If I had space, I'd buy the new Peloton Row, no joke.
3. Apps. I've gone from MyFitnessPal to LoseIt. I did Noom for 4 months. It was fine, but I didn't look forward to the check-ins after a while. Just didn't fit. The courses were great, though. I also use Libra (weight trends/averaging) and Garmin for workouts/everything. I use Peloton-to-Garmin to sync my workouts to Garmin. I currently have a 78-day streak on LoseIt, but have been using it for over a year.
4. Water. I drink more than 100oz of water a day, most days. I have a 24oz contigo water bottle that I love and I go through it at least 3 times while working. Plus more for breakfast and family dinner. I almost never drink soda, and if I do it's usually a diet soda to get a caffeine kick for a specific time period at work. I don't drink coffee or alcohol.
5. Book: The Beck Diet Solution. After tiring of Noom, I looked for some books that were based on a CBT-approach for dieting and found this one recommended in r/loseit. It's a great book. It has tons of good ideas. I need to read my notes again and re-absorb some ideas.
6. Podcast: Half-Size Me. This is a very good podcast. It's a reasonable, no-nonsense, uplifting and inspirational approach to weight loss based on sound, simple principles. I actually no longer listen to it because I just got overwhelmed with the total number of podcasts I listen to, so I had to cut (See dropping things below). But if you're struggling and need some inspiration, give this a go.
7. Meditation and Mindfulness. This is still vague for me. I'm still not 100% sure about it. I have done a lot more meditation (mostly with the Headspace app, which my employer provides free), and I have done food-specific meditations as well. Sometimes I find these very helpful, sometimes I'm not sure and I get very bored. I think that the biggest benefit is that it's forced me to slow down at the start of the day, and to be more mindful in general throughout the day, not just around food. I'm going to do it through end of year and evaluate.
8. Journaling. I don't journal about health or food specifically, except by chance if it's on my mind. I have tried multiple types of journaling. I'm currently doing the 5 Minute Journal. Not sure if I'll keep that up. I also use journaling as a way to plan out the day, thoughts for life, making my thoughts concrete, planning future projects. I will often set a 15 minute timer and just sit with a journal, a pen, and no expectations. If something comes to mind that's important, I record it. It's kind of halfway between meditation and journaling. This is working for me right now. I also started writing down what I did for work each day. This has all helped me to be more intentional about my whole life.
9. Dropping things from my life. I read less news. I watch less TV. I don't do social media (even Reddit is more rare now, and never on my phone.) The entertainment I do choose is more mindfully selected. I've always read a lot, but I've made it my default activity. I have had to drop or decrease hobbies. I have three children and a demanding job. I don't have the mental space to do well at work, AND a mentally challenging hobby, AND keep up with three kids and make sure they're feeling loved and appreciated. Something has to give. I need my health, especially to keep up with them, and to be present for my wife. So I've made some hard decisions about where I spend my time in this season of my life.
10. I go slow. Slow is smooth. Smooth is fast. I've dropped weight faster before, and it's come back. If I overeat one day, I don't freak out about it anymore. I talk to myself about it. I talk to my wife. "That food was so good, but I ate more than I wanted. I'm a little disappointed in myself. Next time, I need to keep it to a single serving."
11. Get organized. I have focused on my systems and processes, especially at work. I'm a fan of Cal Newport and have digested all his books, among many others, for years. But I've really honed it over the last year. I have worked hard to make my job less of a source of stress, focus on the things that will get me ahead in my career, and be very selective with my attention.
12. More sex. I hesitate to write this. But really. Even when things are hard, or not getting along with wife that day. Don't wait to fix things to have sex. Sex can fix the things. This helps feed a virtuous cycle. Not going to say more.

Reading through this list, the thing that stands out to me is that I didn't just revamp my diet and exercise. I've been on a journey to rework my life in ways both small and significant. This never ends.

None of the above should be read as if I'm perfect. I mess up a lot, and I'm not always who I want to be in many areas of my life, but it's ok. I'm going slow and slow is fast.

Some things I still have challenges with:

1. Negativity. Not everything has been easy with life, pandemic, family, children, my job, my faith, and more. I have a temper. I am really focusing for the rest of the year on being more positive in my outlook on life, and not getting frustrated with other people.
2. Snacking. Oh, you bought those Nilla wafers for our 3-year old? Don't mind if I help myself… I have to remind myself to keep them out of sight in the pantry. Default to other things. I can eat as many fruits and vegetables as I want.
3. Popcorn. Man, I love my popcorn. I try to stick to the air-popped stuff, but the kids like the Costco microwave stuff, and if I smell popcorn, I eat it.
4. Sleep. I try hard to get adequate sleep. But syncing schedules with my wife, handling sick kids, kids who don't sleep when we want, it can really "mess" things up. I'm learning to just roll with it. If I can't wake up at 5am to get on the Peloton, then I can still get up at 6am and do something. I can try to get something in later in the day (rarely happens).
5. Weekends. It's hard, man, it's hard.

If you've read this far, kudos to you. I appreciate it. :) I hope it's helpful to people who are like my past self. You can do it, I can do it, we can all do it.

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Has anyone else had more trouble running a deficit the more active they become?

I'm curious if others have struggled with this and what advice you may have.

Six years ago I lost about 45 lbs to get me right to the middle of a healthy BMI. I usually had 1600 - 1800 calories, leaving me with a 300 - 500 deficit. I'm not saying it was a breeze, but it felt doable and that I could beat my cravings to maintain this deficit. It slowed a little as I reached a BMI of 22, but I was able to do it and could see the progress.

Now, over the course of 8 months, I put on 15 lbs putting me close to an overweight BMI. I was able to take the first 5 off in about two months, but the last 10 lbs are evading me. The thing is, I'm way, way more active now than I was before and I feel like my body is constantly craving fuel. I do horse riding, gymnastics, martial arts, weight lifting, and running. So much more than I did six years ago! So I first tried cutting my calories to 2000, but I ended up feeling lightheaded during physical activity and was craving food beyond belief. I've now bumped up to 2150 calories with a "cheat" day on the weekend, but the weight loss has slowed to a crawl and I still find myself feeling hungry and unsated. I feel like if I cut all my activities, I could cut my food and be alright. But I hate the thought of skipping any of my activities or not performing my best in them due to cutting calories.

Has anyone else experienced this where being more active made a deficit harder? How did you find the middle ground between keeping your potential in your sports, losing weight at a reasonable pace, and not feeling hungry all the time? Any tips on super foods for being active and at a deficit?

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10 Best Non-Starchy Vegetables That Make Weight Loss Easier

Non-starchy vegetables are the real heroes of weight loss. They fill you up with fiber, nourish you with essential vitamins and minerals, and don’t weigh you down with excess calories or fats. Eat four or more daily servings of non-starchy varieties—you actually can eat as much of them as you want—and they will give you a powerful boost on your weight loss journey.

We know that many people don’t love all kinds of vegetables. However, with so many flavors and textures to choose from, you are sure to find a few you do like. Consider these 10 options that work extra hard to help you reach your ideal weight.

Pro Tip: Check out the link below to learn more about non-starchy vegetables!:

Grocery Add Ins: What are Non-Starchy Vegetables?

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1. Artichokes

Why: Artichokes are high in a specific type of fiber called inulin, which enhances the body’s ability to absorb calcium, a mineral that helps stoke your metabolism, according to a report in the British Journal of Nutrition.¹

Try: Quick-and-easy Artichoke Basil Hummus is perfect for dipping other non-starchy vegetables or Sweet Jalapeno Crisps. If you’ve never prepared artichokes, check our handy guide for simple instructions. You can also make enjoying this veggie easier with jarred or canned artichokes, which are perfect for chopping up and adding to salad and pasta.

2. Broccoli

Why: Broccoli is not only high in fiber and immune-boosting vitamin A, it has lots of sulforaphane, a compound that reduced appetite and weight gain in a laboratory study, published in the European Journal of Pharmacology.²

Try: Roasting broccoli tenderizes the crunchy stems and sweetens the flavor of the florets. Start your day with a serving of non-starchy vegetables with our favorite Broccoli and Cheddar Breakfast Muffins recipe.

3. Carrots

Why: Carrots are a favorite of many people who are not veggie-lovers and they’re especially helpful when you’re trying to shed excess pounds. That’s because when you eat carrots with a meal they significantly increase your satiety, or the feeling of having your appetite satisfied, according to a study in the British Journal of Nutrition.³

Try: When you’re craving a crunchy snack, raw carrots are a smart choice and they’re great for dipping in salsa, a Free food when you’re losing weight with Nutrisystem. Our Honey Balsamic Glazed Carrots take their natural sweetness up a notch.

11 Cauliflower Recipes So Good You’ll Forget You’re Eating Veggies

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4. Cauliflower

Why: Cauliflower may be plain in appearance and mild in flavor, yet it’s loaded with fiber and a serving has 100 percent of your Recommended Daily Allowance for immunity-boosting vitamin C. It’s also an especially good source of potassium, which helps your body regulate its sodium levels and is a “predictor of reduction in body mass index,” says a report in the journal Nutrients.⁴

Try: Cauliflower can be ground into high-fiber, low-calorie “grains” that are a healthy substitute for regular white rice. It also makes a perfectly chewy pizza crust. For a quick and satisfying snack, try our recipe for Air Fryer Cauliflower Tater Tots—they’re crispy on the outside and delightfully gooey on the inside.

5. Eggplant

Why: Eggplant’s weight loss superpowers come from the compounds that give them their bright purple color. These polyphenols help your body manage blood sugar, control your appetite and inhibit you from storing fat, according to another research report in Nutrients.⁵

Try: Choose small to medium size eggplant, which are more tender and less seedy than the big ones. Grill or roast thick slices of eggplant until crisp, then cover them with your favorite pizza toppings. If you love classic Italian food, try our recipe for 5-Ingredient Simple Eggplant Parmesan.

6. Hot Peppers

Why: Do you like to light up your taste buds with a little spice? Here’s good news for you: Capsaicin, the compound that causes your tongue to tingle when you eat jalapeños, cayenne and other hot peppers, has been shown to pump up your metabolism. It also may also help you activate your brown fat, which is associatiated with “protection against obesity and metabolic diseases,” says research published in the journal Bioscience Reports.⁶

Try: You can use fresh or dried hot peppers to heat up all kinds of dishes, from chili to spaghetti sauce to veggie omelets. For a Flex meal recipe with lots of protein, creamy cheese and a spark of spice, try our Jalapeño Cheese Stuffed Chicken.

Are you ruining your non-starchy vegetables with how you’re cooking them? Find out at the link below:

6 Sneaky Ways You’re Ruining Your Veggies

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7. Mushrooms

Why: Every meal gets a little heartier with the addition of the meaty texture and savory flavor of mushrooms. Even better, “regular consumption of mushrooms is effective in the treatment of metabolic syndrome, including obesity,” according to an article in the journal Molecules.⁷

Try: Mushrooms come in many varieties, from delicate chanterelles to thick portabellas. Keep a bag of frozen mushrooms handy to add to soups, eggs and meat dishes. Any day is like a party when you make a batch of Simple Stuffed Mushrooms.

8. Onions

Why: Along with their zingy flavor, onions are rich in a compound called quercetin, which reduced the percentage of body fat in overweight and obese subjects in a study, reported in Nutrition Research and Practice.⁸

Try: Raw, grilled, or sautéed, onions boost the flavor of just about any type of food, from salads to sandwiches to pizza and turkey burgers. You can even enjoy crispy coated onion rings with our easy Air Fryer Onion Rings recipe–they’re oh-so satisfying and grease-free!

9. Spinach

Why: Like most leafy greens, spinach is among the most nutrient-dense foods. It’s also a good vegetable source of essential minerals such as iron and calcium that help to regulate your metabolism. An interesting study, published in the Journal of the American College of Nutrition, found that after consuming spinach the test subjects felt less hungry and experienced no “longing for food” for more than two hours compared to the control group who didn’t have spinach.⁹

Try: Raw spinach can be a tender salad green. It also blends so well in smoothies, you won’t even know it’s there. Our recipe for Creamy Spinach Stuffed Chicken treats you to belly-filling protein and the goodness of melted pepper jack cheese.

Get creative with your non-starchy vegetables! Check out the link below for some tips and tricks:

7 Creative Ways to Eat Fruits and Veggies

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10. Tomatoes

Why: Eating tomatoes reduces the risk of metabolic syndrome, which includes obesity and diabetes, according to a report in Advances in Nutrition. The researchers found that lycopene, the compound that gives tomatoes their bright color, plays a key role in protecting against these conditions.¹⁰

Try: Raw and cooked tomatoes are rich in lycopene. Slices of raw tomatoes add a tangy flavor to sandwiches and wraps and keep every bite moist. The Nutrisystem menu offers so many choices that are loaded with the flavor of tomatoes, from our new Mediterranean Flatbread to the ever-popular Lasagna with Meat Sauce.

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/12088518/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110095/
3. https://pubmed.ncbi.nlm.nih.gov/16925866/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627830/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728631/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819128/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370260/

The post 10 Best Non-Starchy Vegetables That Make Weight Loss Easier appeared first on The Leaf.

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weight loss reddit or discord for men?

Today is day two of my weight loss journey. I was able to eat fewer than 1,500 calories two days in a row and a feeling proud of that. I'm 235lbs and hoping to get back to my pre-pandemic weight of 180.

I'm a 37 year old male and am wondering if there are any reddit groups or discords dedicated to men losing weight specifically? It would be cool to have a group of guys to talk to and support each other while I go through this journey.

​

Anyone know of anything like this?

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Why do people feel that a fat body is suddenly their business?

I have struggled my whole life with being overweight. In high school I tipped the scale at over 300lbs (not sure what my actual weight was because the scale just said “error”) and after losing down to 230 in college I have gone between that and 280 or so for the last 10 years. In April of this year I decided enough was enough and started my weight loss journey again at a starting weight of 276 lbs. Previous weight loss attempts went much faster than this one- the pounds melted off. I’m old now, I guess, and at 32 I have fought tooth and nail for every last pound. I just reached a 30 lb weight loss using calorie counting and exercise. I have a streak of 203 days on my fitness pal, more than any previous attempt. My BMI is below 40 for the first time in 5 years. I have a tentative goal weight of 145lbs but what I really want is to be healthy.

Every day I use my lunch break at work to go and walk. This adds about 3000 steps to my daily total and has helped me immensely in reaching my 7500-10000 steps a day goal consistently. When I come back from my walk, I just grab my packed lunch and eat it while I’m working. I’m a pharmacist at a hospital and so 90% of my work is computer-based order verification. It takes me much longer to eat this way but I needed to slow down anyway.

Today I came back from my walk and heated up my food in the microwave in the break room. It was half of a potato with homemade turkey chili, a half serving of low fat cheese, and one tablespoon of light sour cream. A total of 394 calories by weight. My goal is <1711 per day, so this was well within my calorie budget for a meal. The break room was full of people and as I am pulling my food out of the microwave one of my coworkers says “oh, if i ate like you every day I would weigh 300 lbs too.”

I was not sure what to say to that. She said this in front of the entire room full of people. It was embarrassing and demeaning and made me feel awful. First of all, I don’t weigh 300 lbs. I weigh 246 lbs. I know that a loss of 30 lbs doesn’t look like that much on a frame as large as mine, but surely I don’t still look like I weigh 300lbs? I didn’t even weigh that much at the start this time. I haven’t weighed that much for 15 years. I just left the break room trying not to cry.

So many things went through my head. Why did she feel the need to say that? Is she trying to tell me I need to go on a diet? Is she just trying to be mean? I ate about two bites of my potato that I had previously looked forward to, and threw the rest away. My appetite was gone and I felt nauseated at the idea of others seeing me eat- a phobia that I’ve worked on with my therapist for years and was finally making strides on, as I’ve been eating while I work in the same room as others for almost half a year now.

So many toxic thoughts came back into my mind- I don’t deserve to eat at this weight. I can’t let others see me eat because, as I knew all along, they’ve been judging me with every bite. I feel like all of the blood, sweat, and tears I have put in to losing weight has been for nothing because not only do people not notice that I’ve lost 10.7% of my body weight, but they’re telling me to go on a diet in front of the whole pharmacy!

I spent the rest of the day trying not to cry and then went up to the gym after my shift and did my normal workout routine. I wanted to go home, eat a bag of flaming hot cheetos, and cry. But that would prove her right. I worked out, came home, and cried in the shower. Now I’m struggling to force myself to eat enough to reach at least 1200 calories for the day. I know starving myself is not the answer. But it is so disheartening for not only my victories to go unnoticed, but a perfectly acceptable and calorie-counted meal was judged harshly, even in a room full of people who went to the hospital cafeteria and got an 1100 calorie plate of burgers and fries, and it was due to the size of my body.

This turned into a bit of a rant. Long story short, I have busted my ass and lost 30 lbs. I have remained disciplined despite the process taking longer than I would like. But people just look at me and see “fat person- her lunch must be unhealthy.” Why do they think it’s their business?

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I'm finally overweight!!

I started this journey 8 months ago and now according to the BMI scale I'm finally considered Overweight and it feels good. I thought I'd be more excited when I actually got here but I realise I still have a long way to go.

I started at 236lbs and currently weight 206lbs. It's taken a long time than it should because I wasn't really able to stick to my calories every single day. I also started this with IF but in a few months it just didn't fit my schedule and it wasn't for me but I think it can be a great way for someone to get started if they have a habit of snacking constantly.

I hit a plateau as well, everybody does and what helped was starting to move more, initially my idea was to just reduce my calories and lose weight that way because I hate exercise but I knew I eventually would have to start exercising (to lose weight and for my overall health).

I tried running on the treadmill for a week and just stopped, I HATED IT.

Then a few weeks later I just read a post about walking and I just started walking around my house while browsing on my phone. It was so much better and I could do it at any time without having to put on without clothes or set a separate time period for it. I also have a fitbit so I joined all these challenges for steps that motivated me to move more as well.

It genuinely helped me a lot both in weight loss and also it helped reduce my RHR and I'm still really surprised that all I had to do was walk, so if you're dreading lifting weights or running on the treadmill, just walk. It's not the same but it's better than sitting all day.

I hope some day I can enjoy strength training and fast paced cardio the same way that I enjoy walking.

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There and back again

Alright. Finally time to admit it.

In 2017 until 2019 I went on an amazing weight loss journey that changed my life forever. I went from roughly 350lbs down to my lowest of 190lbs - a total loss of around 160lbs. At my lowest, I felt great. My previously non existent dating life changed for the better, I found an amazing girlfriend, got the dream job and everything was looking great.

Everyone always warned me about the statistics of obese people who lose all the weight are likely to put it all back on in the end. I didn’t think this applied to me. “How could I ever go back to that lifestyle after all this hard work?” I thought. Boy, was I wrong.

Fast forward to today. I’ve put back on over 100lbs (current weight - 275lbs) While I still am in a great and loving relationship, my relationship with myself (and food) has never been worse. I’ve found myself scouring my old Lose It posts from my initial loss to find some motivation. Old progress pictures make me feel sick to my stomach to see what I have in front of me.

I’m going to pick myself up and give it another go. This is a never ending battle and I’m excited for this next chapter.

With that said, does anyone have any tips for someone going through a second weight loss journey? Has anyone dealt with something similar?

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