245lb (June 2022) -> 188lb (today)

43yo. My weight gradually increased from 2015 to last year. As an adult until age 35 I was in a 180<->195 range; and than at 35 it it gradually increased until I got to 245.

Weight loss by month:

July	Aug	Sept	Oct	Nov	Dec	Jan	Feb	Today
-13lb	-6lb	-11	-9	-8	+4	-5	-6	-3
233	227	216	207	198	202	197	191	188

Although first half of Feb I was hovering around 196, so in effect I basically stalled for 2.5 months Thanksgiving onward.

So what worked for me:

1. Being single w no kids = lots of time to devout. Until July this was probably a big negative because when I was in a relationship, I ate less junk food at night and generally ate healthier dinners.
2. July: started Hiking alot. 4 days/week of 1000-2000ft hikes. I always enjoyed hiking, but I really upped the frequency from an occasional thing to almost daily. It also helps to live near mountains.
3. August: started seeing a nutritionist every other week. Actually listened and tried to pay attention. Logging food intake -- but not really paying attention to calories totals or eating perfectly. Just eating a lot better than before. Also my health insurance covered the visits, so there was no reason for me to not have done this years earlier.
4. August: started going to the gym, but really didn't work out that intensely.
5. September: Saw a doctor. He prescribed a couple medications. Started seeing a second nutritionist that was associated with the doctor's hospital. Eventually i dropped the first one. Again, health insurance covers doctors visit, so should've done this alot earlier.
6. October: Started taking classes that were at the gym -- made me workout a lot harder than i would on my own. boxing, circuits, cardio/strength combo classes, etc.
7. October: Started running 1-2x/week, though conservatively as I didn't want to get injured.

Why did I stall:

1. Once I got below 200 just before Thanksgiving, I told myself I can mentally take a break, and in Dec I ate way worse than anytime in the prior 6 months. 80% reversion of my diet.
2. I reduced the exercise. I ended up moving in Nov, and the gym classes as well as hiking got dropped.
3. Jan: Started eating healthier and hiking, but the weight didn't seem to come off

How'd I resume in February:

1. Nutritionist suggested I try to stick to 1500-1700 calories most days. And add in more greens than I was eating.
   
2. Replacing breakfast with smoothies -- milk, water, spinach, fruit (berries, mango, etc) and then if still hungry eating yogurt or eggs after or later in morning.
3. So I haven't been religious about the calorie counts, but the goal of being in that range has led me to eat salad (spring mix + salsa) during lunch + dinner. So my typical lunch or dinner now is salad + some meat.
4. I've eaten out 3 times in the past month -- much less than normal.
   
5. Haven't had bread in past month either (other than binging on donuts one meal and having pizza a few times).
   
6. Upped the exercise. I'm now training for a half marathon race, so I've been consistently running 4x week. Started doing yoga at home for additional core/flexibility. Going to the gym (but not classes unfortunately). Hiking 3-4x/week. Again, having time makes this all possible. But it's obvious to me the key change is the diet improvements, and this is supplemental.

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

from loseit - Lose the Fat https://ift.tt/KsgqX0t

Two months check in! (progress photos)

Hi! I posted around the beginning of February my progress in the Lose It! app but wanted to share some progress photos as I’ve been feeling discouraged. I’ve been on a journey since Jan 1 of being in a calorie deficit and learning to be active again.

https://imgur.com/a/C3p2Whm

Long story short, I gained about 60lbs last year from my already high weight from being sick with auto immune related problems, steroids, and pretty sedentary. So far this new year I’ve walked/hiked almost 100 miles, and the last 2 weeks I’ve gotten back into lifting weights(used to be super into weight lifting 10ish years ago)!
I have lost 13 pounds which is slower than anticipated, but several inches and these photos really show the progress. I’m hoping the weight loss slowing down has to do with my body adjusting to lifting heavy again. Also SO proud of my calorie counting! My deficit looks huge on the app bc it syncs my workouts just as an FYI but I eat between 1300-1600 as I am 5’0”!

Anyways, just wanted to check in on my journey as like I said I was feel discouraged with the scale but the pictures make me feel great. Anyone else started there journey Jan 1?

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

from loseit - Lose the Fat https://ift.tt/Q681VjG

7 Reasons Why We Love Frozen Vegetables

Vegetables of all kinds are the hard-working backbone of your weight loss plan. Eating lots of veggies provides you with vitamins and minerals that keep your immune system strong and your body energized as you shed excess pounds. That’s why Nutrisystem recommends eating at least four servings of non-starchy vegetables every day. We love frozen vegetables because they make that goal so much more attainable. Here’s why:

1. Peak of Nutrition

Here’s what it’s all about. You’re eating lots of vegetables because they keep you well-nourished when you’re losing weight. Veggies have their highest nutrient content when they are first-picked and then they gradually lose some vitamins and minerals over time. Fresh produce often takes weeks after picking to reach grocery store shelves.

Freezing stops the loss of nutrients, says a team of researchers in the Journal of Food Composition and Analysis. They compared the nutrient content of frozen and fresh fruits and vegetables. They found that frozen is generally equal to fresh, except that the vitamin A and C content of some frozen items is higher.

10 Best Non-Starchy Vegetables That Make Weight Loss Easier

Read More

2. Lots of Choices

Frozen vegetables help you avoid boredom because you can keep a wide selection on hand. Just reach into the freezer while cooking and pick out what fits into your meal or snack. Since they don’t spoil in the freezer, you can even buy varieties you like only in small quantities or infrequently, such as mushrooms or artichoke hearts. Plus, frozen food is always in season, so you can have your favorites even when they’re not available fresh.

3. Fully Ripe

Do you ever find yourself picking through a bin of fresh vegetables trying to find the items that are exactly at the right stage of ripeness and at their peak of flavor? Farmers harvest many crops for shipping fresh before they’re fully ripe so they don’t spoil before you buy them. Other times, items get buried at the bottom of a bin and they go bad before they’re sold. Frozen vegetables are picked when they’re perfectly ripe and they stay that way until you open the package.

4. Ready to Eat

If you don’t have time to clean and chop fresh vegetables, you might be tempted to just skip a serving. With bags of mixed frozen veggies, the work is already done for you. You can even find varieties that you microwave in the bag and are ready to serve in a few minutes.

7 Creative Ways to Eat Fruits and Veggies

Read More

5. Handy for Recipes

Frozen vegetable blends are shortcuts to great dishes. Let’s say you want to make Steak Stir-Fry with Grilled Peppers and Onions or Slow Cooker Parmesan Chicken Stew. You’ll find the veggie combos you need in the freezer case at the supermarket for these recipes and many others.

6. No Waste

Broccoli stalks, carrot ends and lots of other inedible pieces of fresh vegetables end up in the garbage. Frozen vegetables come pre-trimmed, so you’re not throwing away part of what you paid for.

7. Good Deals

You might think you have to pay extra for all of the convenience. However, the per pound prices of fresh and frozen vegetables are generally about the same. Some varieties of frozen veggies actually cost less, especially when you factor in that you won’t be discarding any because it spoils before you can use it all.

Just one thing to bear in mind when buying frozen vegetables. Some may come with added salt or a high-calorie sauce. Read labels to be sure you are getting nothing but veggies in any package you buy. That’s the best deal for your health.

The Great Produce Debate: Does Cooking Veggies Decrease Nutritional Value?

Read More

The post 7 Reasons Why We Love Frozen Vegetables appeared first on The Leaf.

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

Fad diets

Does anyone ever get really frustrated with people who swear by fad diets and unhealthy modes of weight loss? I don’t know why this is bothering me so much but my MIL gets really in my face about being on one of the miracle diet programs where she’s basically eating cardboard every 2 hours. She went off the diet and gained back double what she had lost bc they have convinced her that the best way to lose weight is by eating 6 times a day, only she isn’t counting calories or even able to grasp the concept as I was trying to explain it. I advised her that the foods she was eating on the diet were lacking nutrition and she would do better for her health to eat real fruits and vegetables and monitor intake vs output. She’s so confrontational and rude but is constantly trying to advise me to do what she is doing even though it clearly isn’t working. I’m I crazy to let this bother me? Or does anyone else struggle with people swearing by these nonsensical “facts” about weight loss?

submitted by /u/BeltFit7785
[link] [comments]

from loseit - Lose the Fat https://ift.tt/o2t9KsX

It’s National Frozen Food Day! 4 Healthy Foods That Taste (Way!) Better Frozen

When you crave sweets, the temptation to open your freezer and get out the high-fat ice cream or sugary popsicles can be hard to resist. Frozen treats perk up your taste buds and are refreshing any day of the year.

Good news: You can enjoy cool pleasures and sweet flavors while staying on the path to your weight loss goal.

Better news: Making frozen treats for yourself is easy and can save you money. We think there’s nothing better than concluding a day with a cup of sweet frozen blueberries (one SmartCarb on Nutrisystem). But the fabulousness of frozen treats doesn’t stop there!

Keep these healthy foods in the freezer so you can enjoy them whenever you want:

1. Bananas

Try: Peel bananas and place them on a baking sheet in the freezer for three hours. Store the bananas inside a freezer bag. Let them defrost for about 10 minutes before eating. For extra flavor, sprinkle a frozen banana lightly with cinnamon before eating. If you’re feeling a little crafty, whip up these healthy frozen banana recipes:

• Chocolate Covered Banana Bites >
• 4-Ingredient Vegan Banana Nice Cream >
• Oatmeal Raisin Cookie Shake >

Counts As: 1 medium banana = 1 SmartCarb on Nutrisystem

Weight loss boost: The high potassium content helps your body regulate its sodium levels, limiting water retention and reducing the risk of high blood pressure.

2. Avocado

Try: Cut an avocado in half, remove the pit, and cut the green flesh into half-inch-thick slices. Peel the slices away from the skin and spread them out on a baking sheet. Sprinkle lightly with sea salt and chili powder. Put tray in the freezer for four hours, then pour the slices into a storage bag. Allow the creamy sweet and savory wedges to defrost for about 10 minutes before eating. You can also cut your avocados into chunks and keep them plain if you plan on using them in other recipes.

Counts As: 1/8 of an avocado counts as one Extra on Nutrisystem.

Weight loss boost: Healthy monounsaturated fats provide energy and help with the absorption of vitamins and minerals.

3. Grapes

Try: Go with red or black grapes for sweetest flavor. Rinse them and allow them to dry completely. Remove grapes from the stems and spread the fruit out on a baking sheet. Freeze for at least three hours, then pour them into in a storage bag. Pop a couple in your mouth for instant satisfaction of your craving.

Counts As: One cup of grapes counts as one SmartCarb on Nutrisystem.

Weight loss boost: Resveratrol, an antioxidant found in grapes, helps to balance your insulin levels, which regulate your appetite.

4. Yogurt

Try: Blend your favorite nonfat yogurt with your choice of frozen berries until smooth. Pour the mix into small paper or plastic cups (bathroom size) and insert wooden sticks. Place the cups on a baking sheet in the freezer for four hours, then store inside a freezer bag. Peel away the cup when you’re ready to eat your yogurt treat. These other recipes using frozen yogurt are sweet and simple to make:

• Frozen Yogurt Bark >
• Skinny S’mores Frozen Yogurt >
• Strawberry Delight Frozen Yogurt >

Counts As: One cup of nonfat yogurt counts as one PowerFuel on Nutrisystem.

Weight loss boost: Calcium in dairy foods triggers your body to burn rather than store fats.

The post It’s National Frozen Food Day! 4 Healthy Foods That Taste (Way!) Better Frozen appeared first on The Leaf.

from The Leaf https://ift.tt/p0Eb2UM

Mental discipline and weight loss tips?

How does everyone stay motivated? I find it incredibly tough to have a positive relationship with healthy eating and exercise. It is so time consuming and energy draining for me.

My work life stressors and undiagnosed ADHD/anxiety probably don't help. But I am genuinely trying to figure out how to build better discipline techniques to stay on track and lose weight faster. More results = more motivation for me.

About me: 6' - 6'1" 27 years old Male Exercise (50-50 cardio and weight lifting) about 1-3 times a week for 45-90 minutes per session.

In July 2022, I weighed in at 595 pounds which was an eye opener for me. As of yesterday, I weigh 550 pounds and my long term goal is 250 lbs.

I've cut the junk and have been calorie deficit at 2300/day. However, I didn't track well from October 2022 to December 2022 and binged alot.

I will mindfully eat out when travelling for work lately, maybe twice a month, but I make sure to track and stay under for the day.

I try my best to do 150-200 g of protein a day and eat a low carb diet.

Should I look further to into getting a fat burner supplement stack? I recently saw one from "Inno Supps" that seemed enticing.

Please let me know if you have advice or knowledge to share with me.

submitted by /u/Enigma4579
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Bpzd6nx

Purpose: Your Weight Loss Cheat Code

Apologies in advance, this will be long.

I've read a number of posts from fine folks here who say they are really, really struggling with motivation. Getting motivated, maintaining motivation, re-motivating when you inevitably hit the bump in the road in the form of half a pizza and some delicious mozzarella sticks on a Friday night.

Not surprising, in the least. This weight loss shit takes work. HARD work. Continuous hard work. Every day. Continuously, all diggity-damned day.

We all have some kind of amorphous idea of what we want to be and look like. We want to be that person who can just get up at 6am, every damn day, to crank out an hour of exercise, pound a healthy protein smoothie, look at themself in the mirror and say "I feel great and I am crushing the shit out of this life thing!"

They look like they do it so effortlessly, don't they?

I always wanted to be like that.

I always asked myself, "why the ever loving fuck can I not be that person for whom all this healthy eating and exercise and balanced lifestyle shit is just automatic?"

I was missing two major points.

First: it isn't automatic.

It's NEVER automatic. It never was and never will be. It ALWAYS takes the work. HARD work. Continuous hard work.

Second: I was missing my "why."

I mean, looking great, feeling great, brimming with energy and confidence, that all sounds amazing, right?

But those reasons are superficial.

Those are GOALS. Those are not a PURPOSE.

What do I mean? Let me take a little sidebar to tell some of my story.

I'm 44. Been married almost six years. No kids yet. My wife and I really, REALLY want kids.

And we've been struggling with infertility for the past few years.

We both have good careers, pretty secure finances, fairly supportive families (not all unicorns and sunshine, by any stretch, but by and large more positive than negative). In a lot of ways we're incredibly privileged.

And the thing we both want the most in life - to become parents - has been eluding us. Because we got married late and prioritized other stuff ahead of starting our family. If you've ever seen the movie Idiocracy with Luke Wilson, we are 100% the "smart" couple at the beginning that waited to have kids until they were too old. Easy to laugh about, except it's not funny.

So while we've been going through the slow, excruciating, awful grind of fertility treatment, during a global pandemic I should add, I went through a phase of getting pretty depressed, more depressed than I've ever felt as an adult. And I built up all the poor lifestyle habits you can imagine. Staying up until 2:30 on worknights watching TV on the couch to numb myself. Getting stoned multiple times a week. Shoveling chips and ice cream into my face. Eating my feelings. Barely moving. Never being active.

I didn't get to the heaviest I'd been as an adult (I've been overweight basically my whole adult life, at times bordering on obese), but I got within spitting distance of it.

Eventually I felt like I'd reached a bottom and started seeing a great therapist. That helped me start a framework for making changes.

I've had A LOT of time over the last few years to think about what kind of parent I will be, and what kind of parent I want to be.

What I want to be able to do with my kids.

What kind of example I want to set for my kids.

And I said to myself, well shit, the way I'm currently living (see: terrible sleep, shoveling junk into my face, Cheech & Chonging my way through life) is a fucking terrible example.

It's likely that I'll be 45 by the time I have my first kid. For a lot of you, that'll sound ancient as shit. Biologically you're not wrong. Healthwise, things start to go downhill for us humans after 30. We lose muscle. Our metabolism slows. Random shit that didn't used to hurt starts hurting. Getting old sucks.

And that's what I'll be going through when I'm trying to keep up with a toddler who's running around doing toddler things. When I'm trying to keep up with a six-year-old running around doing six-year-old things. Et cetera.

I'm already going to be an old dad. I can't do anything about that.

But just because I'll be an old dad, doesn't mean I have to be a slow, weak, creaky, out of breath dad who always has to tell their kid, "wait, sorry, I can't do that with you because I hurt/I'm gasping for air/I'm falling apart."

That is one hundred percent within my power to change.

Being able to be a fit, healthy, energetic dad for my future offspring, is my purpose for my weight loss and fitness journey.

I did not have good examples for health and fitness when I was growing up. My mom was (still is) obese. My dad was basically skinny and did some running but he didn't exercise much. I was unathletic, pudgy, slow, nerdy, and I got bullied a lot in school. I wholeheartedly believe that poor parental examples are behind at least some of those traumas I went through when I was younger.

I want to give my kids a solid foundation to build on. So they can be happier than I was. So they can know what it means to feel good about themselves. So they can value themselves and their own worth.

That's my purpose.

And I keep it in mind every morning when I work out; every time I lift a weight; every time I hop on the elliptical; every time I make time for healthy meal planning and meal prep.

And it's given me a superpower.

The superpower to stick with this hard shit, to do the damn work, to redirect cravings for shitty food, to go to bed early enough to fit my strength training in before my workday starts.

Because, my lord, this is HARD.

You need superpowers to do it.

Purpose gives you superpowers.

What's your purpose?

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

from loseit - Lose the Fat https://ift.tt/mYapN1L