I tend to gain weight in the winter

Hi all

Last night I looked at my graph in my app and inputted my weight logs from another app from 2021.

I found an interesting pattern:

I'm 5'2F GW 60kg. In January for 2021 I was 80kg, lost weight with Noom until ca October to 71kg (a month after my wedding and honeymoon). I then gained weight unsure at what pace but in April 2022 I was back up to 77kg. I maintained a lower weight of 75/6kg in the summer months until October, but by January 2023 back up to 80kg, when I started this bout of weight loss.

I didn't realise I am a yo-yo dieter but this is proof. This winter (from October since that seems to be my giving up point), I am going to focus on remaining weighing myself at least once every two weeks and maintaining the weight I lose over the summer.

Anyone also have the same experience? I am kinda shook that for each of the last two winters I gained like 5kg over the winter (eek). Is that normal?

Extra rant: Though I've yo-yo'd, I think I have progressed mental wise. I found Noom really difficult as back then the most calories it would give me for the slow progress option was like 1250 calories (the fastest was 1200) and had that traffic light system. I had no energy and got very obsessed with the scale and calorie limit. This time, I eat 1500-1600 calories and am also a lot more active than I was on Noom, which is good for my general physical health.

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23 Skinny Sandwich Recipes You Need in Your Life

Sometimes you just want a delicious, hearty sandwich. The good news is that you can still enjoy this meal-time must-have when you’re trying to lose weight. You just have to make smart sandwich choices. In the article How to Build a Better Sandwich, we break down the basics of putting together a palate-pleasing sammie that still fits with your diet. Check it out if you want to build your next sandwich from scratch. Or, take the easy (and delicious!) route and try one of these skinny sandwich recipes you’re sure to love! Just click on the recipe name, image or link in the caption to get the full recipe.

1. Skinny Cheese Steak Sandwich >

Get all the flavor and texture of a classic Philly Cheesesteak without any of the guilt-filled aftermath, thanks to this lighter version of a sandwich staple. Featuring thinly sliced pieces of steak covered in melted cheese with mushrooms, peppers and onions in between a soft roll, this is definitely one of our favorite sandwich recipes of all time. Count one serving as two PowerFuels, one SmartCarb and one Vegetable in your NuMi App. Click here to get the full recipe! >

2. Buffalo Chicken Sliders >

Of all of the sandwich recipes on The Leaf, this is definitely one of our customers’ favorites. Featuring shredded chicken smothered in spicy, seasoned buffalo sauce with crunchy lettuce in between two soft buns, it’s really no wonder this staple sandwich is so popular. This recipe makes two servings, and each counts as one SmartCarb, one PowerFuel and one Extra, making this a great foundation for a Flex Meal. Click here to get the full recipe! >

Can’t get enough buffalo sauce? You’re going to want to check out this article: Love Buffalo Sauce? Check out these five recipes you won’t want to miss! >

3. Pulled Pork Tenderloin Sandwich >

This sandwich recipe is bursting with delicious, savory flavor. Tender pulled pork and a mouthwatering combination of seasonings and sauces are slow cooked to perfection, then topped with a vinegar cabbage slaw that adds a crunchy kick of flavor on a soft bun. Click here to get the full recipe >

Love pork? Trim the fat with these four fabulous pork recipes! >

4. Artisanal Grilled Cheese >

This Artisanal Grilled Cheese puts a flavorful spin on a staple sammie. Pair it with a warm cup of soup or a veggie-packed garden salad for a balanced meal that will become a regular on your menu. Click here for the full recipe! >

5. Chicken Sausage and Peppers Sandwich >

We keep a classic sandwich lean by replacing regular sausage with chicken sausage in this savory sandwich recipe that’s also packed with sautéed peppers and onions in between a warm, toasted bun. Clocking in at a little more than 300 calories, and counting as two PowerFuels, one SmartCarb and one Vegetable, this popular pick makes a great Flex meal option. Click here for the full recipe! >

6. Avocado Chicken Salad Sandwich >

This delicious Avocado Chicken Salad Sandwich is a dieter’s dream: It’s delicious and it takes mere seconds to prepare. Not an avocado fan? Feel free to leave it off. Although we think it definitely adds a little something extra to this popular sandwich recipe. Click here for the full recipe! >

7. Turkey, Apple & Swiss Waffle Sandwich >

If we weren’t so floored by the flavor of this delicious sandwich, we’d be stuck on just how creative it is. Using your Nutrisystem Buttermilk Waffles as a stand in for bread, this top-rated sammie combines turkey, apple, red onion and Swiss cheese with an unbelievable avocado sauce for a delicious dish your taste buds and your waistline will thank you for. Click here to get the full recipe! >

8. Trail Mix Mash-Up Breakfast Sandwich >

Get your mornings off on the right foot with this tasty bagel breakfast sandwich featuring your Nutrisystem Honey Wheat Bagel topped with creamy (or crunchy, if you prefer!) peanut butter, sliced banana and raisins, then sprinkled with cinnamon. The healthy fats from the peanut butter and the fiber from the bagel and raisins will help keep you full, while the complex carbs from the bananas will help boost your energy. So you’ll stay satisfied and strong till lunchtime rolls around. Click here to get the full recipe! >

If you’re looking for some other bagel sandwich recipes, click here for five more delicious recipes using your Nutrisystem Honey Wheat Bagel! >

9. BBQ Chicken Sandwich >

Have your BBQ and lose weight, too, with this popular pick that’s one of our favorite sandwich recipes. Featuring tender, shredded chicken breast smothered in a smoky BBQ sauce and topped with a flavorful classic coleslaw mix in between a soft bun, this is one healthy recipe the whole family will love. Counting as two SmartCarbs, two PowerFuels, three Extras and half a Vegetable, this sandwich can be enjoyed as a flex meal. Just be sure to check your Flex meal guidelines to determine how best to tweak the recipe to fulfill your flex meal requirements. Click here to get the full recipe! >

10. 3-Step Turkey Panini >

This 3-Step Turkey Panini is complete with a creamy mustard spread to create an on-the-go dinner that’s packed with flavor and healthy ingredients. Click here for the full recipe! >

11. Grilled Chicken Sandwich with Apple Slaw >

The Nutrisystem Grilled Chicken Sandwich is packed with the hot-off-the-grill taste you love. However, it is still an extremely versatile dish that is a great base for layering on various ingredients. We top it with a light, crisp and refreshing apple slaw that’s perfect for summer. Click here for the full recipe! >

12. Skinny Egg Salad Sandwich >

This skinny take on a staple sandwich is just as healthy as it is hearty. Just consider this fair warning: You may want to consider doubling the recipe. A sandwich this tasty is likely to draw a hungry crowd. Click here for the full recipe! >

13. BBQ Jackfruit Sandwich >

Don’t worry vegetarians! We have a healthy sandwich recipes for you, too. This BBQ Jackfruit Sandwich dishes out the famous sweet and savory combination in the healthiest way possible. Click here for the full recipe! >

14. Avocado Pesto Panini >

We know we say it about all of our sandwich recipes… But this delicious dish really does bring something a little something special to the table. This Avocado Pesto Panini is an absolutely delightful combination of provolone cheese, avocado, spinach and pesto stuffed into crusty ciabatta bread. Sundried tomatoes add an extra flair that leaves our taste buds wanting more of this fantastic recipe. This ideal Flex Meal starter is all completely dietitian-approved, and satisfies sandwich cravings in a totally unique and amazing way. Click here for the full recipe! >

15. Lettuce Bun Deli Sandwich >

Say goodbye to standard sandwich bread and say hello to a low-carb alternative that keeps things light and healthy. We transformed a classic deli sandwich into a diet-friendly dish that features just five simple ingredients. Click here for the full recipe! >

16. Everything “Bagel” Breakfast Sandwich >

Enjoy your favorite brunch without ruining your healthy diet! This Everything “Bagel” Breakfast Sandwich is the perfect recipe to keep you satisfied without sabotaging your slim-down. Click here for the full recipe! >

17. Blackened Fish Sandwich >

Enjoy the flavors of Cajun cuisine with our Blackened Fish Sandwich. This high protein lunch is filled with fresh veggies, cod and a spicy yogurt-based sauce. Click here for the full recipe! >

18. Egg Salad Pepper Sandwich >

Featuring an easy egg salad with just three simple components, this crunchy and flavor sandwich is packed with flavor. Click here for the full recipe! >

19. 4-Ingredient Deli Cucumber Sandwich >

With just four ingredients, you can make this delicious deli meat sub. Cucumber slices are the bread of this sandwich, making it the perfect lunch or healthy snack for your weight loss program. Click here for the full recipe! >

20. Pancake Breakfast Sandwich >

Say good morning with a warm and filling pancake breakfast. Fluffy flapjacks are the bread in this healthy and cheesy egg sandwich. Click here for the full recipe! >

21. Loaded Grilled Chicken Sandwich >

We dress up the Nutrisystem Grilled Chicken Sandwich with veggies, cheese and condiments for a lunchtime meal that’s sure to satisfy. The best part about this easy lunch is that it is extremely quick to put together. Click here for the full recipe! >

22. Roast Beef Panini >

No Panini Maker? No problem. We’ve provided you with three different ways to whip up this tasty Roast Beef Panini, including the use of a stove top or a grill. Click here for the full recipe! >

23. Avocado Tuna Melt Panini >

Do you want crispy bread and melted cheese without the guilt? Our recipe for a diet-friendly Avocado Tuna Melt Panini is sure to satisfy your cravings. Click here for the full recipe! >

The post 23 Skinny Sandwich Recipes You Need in Your Life appeared first on The Leaf.

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★OFFICIAL WEEKLY★ Tantrum Tuesday: Share your complaints, vents and gripes June 13, 2023

I Rant, Therefore I Am

​Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!

Please consider saving your next rant for this weekly thread every Tuesday.

Due to space limitations, this may be a sticky only occasionally. Please find it using the sidebar if needed.

Don't forget to comment and interact with other posters here, let's keep the good vibes going!

Daily Threads

• US Accountability Challenge: Stay accountable with friends from North America.
• EU Accountability Challenge: Stay accountable with friends from the EU.
• Daily Q&A Thread: Post your questions, receive answers.
• SV/NSV Feats of the Day: Share your scale victories and non-scale victories.

Weekly Threads

• Day 1 Monday: Introduce yourself and share your goals and strategies.
• Tantrum Tuesday: Share your complaints, vents and gripes.
• Weigh-In Wednesday: Share your weigh-in progress and graphs.
• Track with Me Thursday: Make new friends and find accountability buddies.
• Foodie Friday: Share your favorite recipes and meal pics.
• Century Club: For those who have lost or would like to lose 100lb+.

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I feel so bad (vent)

I’ve been going through a tough patch in my weight loss and it’s been really bringin my mood down. Yesterday i was sick and my mom made me food, and it was really good. Now I usually make my foods tracked on my phone with calories and all that but i wasn’t even thinking about it yesterday since i felt so bad, i still feel bad today but i’m better. i asked my mom what she put in it and she gave me a recipe, it had a bunch of things that when i tracked it it shot through my calories for the day, i almost started crying. i can’t stop thinking about it and it keeps making me feel so bad. I know this day doesn’t define my weight loss journey but i can’t stop thinking about it and i need to get it off my chest

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So frustrated with minimal weight loss after months

Months ago, I started working with a bariatric doctor. I started logging everything, working with both a dietician and nutritionist, and talking to the doctor once a week, covered by the Canadian health care system.

At my starting weight, my minimal maintenance calories were like 2500-2700. Gradually (with medical supervision and direction), I lowered calories per day, only 100 at a time. One week, 2200, maybe next week 2100 per day. And now at 1700 per day. And obviously not all calories are equal, so I track and manage macros to get balanced nutrition.

I also returned to the gym, and have gradually increased exercise.

The result? Almost nothing. I lost 5-7 pounds in the first month, and then it slowed and slowed, and now it’s gradually creeping up. At 1700 calories per day.

The doctor did a 3-month evaluation, and said it was kind of odd how little I’ve lost, and ninety-some percent of patients lose much more. 🤷‍♂️🙃

He’s started me on Saxenda to see if that makes a difference.

I’m not looking for magic solutions, but it would be nice to hear if anyone else has had frustratingly near-zero results no matter the change in diet, nutrition, or calorie intake.

Thanks.

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The Power of a Power Nap

If given the choice between a coffee break or a nap, which would you choose?

One third of all Americans choose the nap which, like caffeine, can leave you alert, refreshed, recharged and ready to take on whatever the rest of the day throws at you. One benefit of the nap option: You won’t be tempted to include a couple of biscotti with it.

But not all naps are created equal. The best, say most experts, are relatively short—10 to 30 minutes. Often referred to as “power naps” or “cat naps,” these short snoozes bypass the deeper cycles of sleep that can make you feel groggy and woozy when you wake up.

Physical and Emotional Benefits of Power Naps

Naps have been shown to benefit physical and emotional health in many ways, including increasing reaction time, boosting mood, helping you think and learn better, and boosting memory.

For example, a research review, published in the Journal of Sleep Research, found that naps can help improve performance on certain tasks, such as addition, logical reasoning, symbol recognition and reaction time.

Other research has shown that napping is a mood regulator. Naps are associated with more positive moods and one study found that taking a short snooze can help you be less impulsive and frustrated, a bonus if you happen to be on a weight loss plan.

Studies on the effects of napping on memory in seniors point up the importance of keeping your afternoon crash to a minimum for best results. One study, published in the Journal of the American Geriatrics Society, found that older people who napped for 30 to 90 minutes had better word recall (a sign of a healthy memory) than those who didn’t nap or who napped longer than an hour and a half.

According to experts at John Hopkins Medicine, one reason for this finding may be that longer naps are indicative of poor nighttime sleep. If you’re chronically sleep deprived, you may find yourself napping in the daytime whether you want to or not. We’re all equipped with a natural, chemical-driven impulse called “homeostatic sleep drive” which makes us feel pressured to sleep, much like certain body chemicals tell us we need to eat. If you’ve had a good night’s sleep, that drive is low. A nap can keep it low.

How to Get Better Sleep: 6 Habits That Are Disrupting Your Sleep Cycle

Read More

However, while napping may be just the thing for an occasional bad night’s sleep, it isn’t a long-term solution for many nights of insomnia or poor sleep, which is a risk factor for obesity. Research has found that people who don’t get enough sleep at night tend to experience increased appetite and choose foods that are high in calories and carbs.

As long as you aren’t using your naps as a bandage on a bigger sleep problem and you follow some guidelines for making the most of your afternoon siesta, napping can be better than a coffee break for giving you a fresher outlook on life.

Rules to Follow for a Powerful Power Nap

1. Keep naps brief: 10 to 20 minutes is ideal, says The Sleep Foundation. (FYI: Studies have found that naps shorter than that aren’t as restorative.) To make sure you don’t oversleep, set an alarm on your phone to wake you up.

2. The best time for a short nap is between one and four o’clock in the afternoon, say experts from the Johns Hopkins Sleep Disorders Center. Earlier afternoon is probably better since your nap then is less likely to make it harder to fall asleep at night, according to sleep experts from The Cleveland Clinic.

3. Find a quiet cozy place to sleep. This might be impossible at work, unless you’re fortunate to work at some larger corporations, like Ben & Jerry’s and Google, that supply designated nap spaces for employees to help promote energy and creativity. But if you’re at home, a comfy couch or your bed is a good place to catch a few Zzzs after lunch.

Don’t feel bad if naps don’t come naturally to you or you don’t find them refreshing or helpful. Studies have found that regular nap lovers seem to be hardwired to stay in lighter stages of sleep, while infrequent nappers fall into deeper sleep which can leave them feeling groggy, not alert, when they wake up.

Successful napping, a recent Harvard study found, may actually be in your genes. Using genetic information from a number of databases, including 23andMe, a consumer genetic testing company, the researchers found a number of genes linked to a propensity for napping. You either got ‘em or you don’t, so don’t lose any sleep over it.

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Any weight loss success while depressed? Anyone?

I’m mainly here to vent but if anyone has helpful suggestions or success stories those are appreciated. I’m 30f and I’ve been treated for mild depression for 5 years. Nothing has helped, at least not with the motivation side of things. I don’t feel like I’m sad or anything, just extremely unmotivated. I sleep way too long, have a terrible sleep schedule, and really struggle with staying on top of normal daily tasks. My house is a disaster. I eat only junk food and way too much of it. I do attempt to eat healthier and count calories but it never lasts more than two weeks, followed by months of overeating and no motivation.

I’m 5’8” and 220 lbs, about 40 of those lbs were gained in the last few years. I mention my weight to my doctor and she doesn’t seem to want me to focus on weight loss. She says I probably won’t have much luck with dieting and losing weight without improving my mental health first. Which I do agree with because that has proven true for me but it’s SO frustrating! I think my mental health would vastly improve if I lost weight, yet I can’t lose weight until my mental health improves??! I’m not even basing that off what my doctor said, I’m basing it off the fact that I literally cannot stick to ANYTHING, health related or otherwise, because of my depression. I have read every book out there for forming better habits and NOTHING sticks. I’m on my fifth antidepressant and I’m not noticing any changes with energy and motivation.

Anyone else like me with stubborn depression? Have you had success with weight loss WHILE depressed? If so what has helped you. I’m just so frustrated that my weight keeps climbing and makes me even more depressed! How do I reverse this terrible cycle?

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