Should I suggest a Change? Need advice

Hello, I figured I would ask this thread since it is likely that you all have a lot of experience with living in the world as an overweight person.

I have a close friend who is obese. She is insecure and is talks about being sad about not being able to do certain activities because of her size. She recently opened up to me more about it also affecting her mental health, and I see how it really affects her. It is a very delicate situation, she avoids using words like overweight and I usually just avoid discussion about bodies in general.

One one hand, it's like I understand that one should try to practice body acceptance and trying to improve your mental health. But at what point should one understand that being overweight may be causing this?

At the same time, I know two very overweight adults in my life who have had early deaths (late 40's early 50's) who likely would have lived longer and seen their families longer if they had been in control of their health.

I know losing weight is really challenging for someone who wasn't taught to eat right through their family. After my mother got cancer when I was a kid, my family completely changed our diets to ensure my mom stayed in remission, so eating healthy is a habit for me.

The next time she shares her feelings with me should I encourage considering weight loss? Should I talk about the people I know who have died? That seems somewhat harsh. Any words of advice would be helpful, sorry this is so long.

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6 Week weight loss plan.

F28, SW: 304. GW: 275/250.

This is not my normal weight and I won’t feel like myself until I get back to 275. I’ve been at the gym for 9 months as of September 2022, and I’ve been at it years before that. So I don’t see why every time I make progress, It bounces back. Might have too much soda so I’ll switch to flavored water and that’s helped before. I’ve lost the same 10 lbs on and off for 6 months. Now half the year is over and it feels like I’m stuck in the same place. I look thinner and more fit but still not losing weight.

For the next 6 weeks to 6 months I will be strict meal prepping while training at the gym, walking and I love swimming.

So my plan is:

Gym 3x a week, Swimming 2-3x a week, Walking 4x a week, and getting extra steps at home.

My goal is to take the bus an extra two days so I’m at the gym 6 days a week. I might not be training enough the past 3 months, Even though I went 3-5 days consistently while also swimming. I also loved playing basketball which helped burn some extra calories as well. I’ll have to try the rowing and steps machine more often at the Y. Currently going to both Planet Fitness and the YMCA since we have a nice location that offers a sauna/steam room. So I’ve been loving that between workouts.

I’m so exited to get this plan started and I’ll definitely start on Monday since it’s already Wednesday, I will be doing the gym today, Friday and Saturday to make up the time this week. I just want to look and feel my best again. My lowest weight was 260 lbs in January 2021. I want to get back to that. I will force myself to lose weight if I have to. 😂

I also loved the idea of the 75 hard challenge, I kind of did that in February & April while working out 3 days a week + walking on those days. So I just need to keep doing 45 minute workouts twice a day at least 5 days a week. I already switched to 45-60 minutes at the gym while I did 30 minutes for a while. I hope this helps to lose weight this summer and to keep it off. I will continue to meal prep after.

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Weight loss reccomendation with no kitchen available

So.

During the last year i've been living in a shared accommodation, and due to my social anxiety using the shared kitchen is not really an option (especially during weekdays, as most of my spoons for being around other people are used at work).

I have a rice cooker in my room (although it's a bit of a hassle to use more than a couple of times a week, given that the room is pretty tiny), and a little fridge where to store stuff.

I have like knives and a cutting board and stuff, but again, meal prep is generally a big hassle to do in the room cause it's pretty cramped.

Right now I've been mostly eating ham sandwiches and takeaway, which has been slowly making me gain a bunch of weight.

Any recommendation on healthy and low calories meal i can order/prepare with this current setup?

Personally my perfect balance for satisfaction/weight loss, was when most of my meals were basically spiced grilled chicken and veggies, but without a kitchen that is very much not something that I can whip out in 20 minutes like i used to. As much as i can still cook some stews in my rice cooker, it is way more work and very inconvenient to do in the tiny room.

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Vegetables and fruit do they make you fat?

Have you ever felt that you lose less or gain weight because you eat certain vegetables or fruit?

In my case, eating too much fruit (those with more sugar, such as bananas) slows my weight loss or gives me cravings. I choose to eat fruit for dessert or mix it with yoghurt so that my insulin doesn't spike. I will be hungrier if I eat just one piece of fruit between meals.
On the other hand, eating vegetables in salads or roasted vegetables before eating makes me feel fuller for longer. I haven't noticed that vegetables slow down my weight loss. Except for french fries, if we can consider them vegetables lol.

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Exercise and Weight Loss

So I get it, you can't outrun a bad diet etc. I don't have a bad diet, I have a calorically good diet. I'm currently 233 lbs (5ft10in) down from 266 lbs. I've averaged about a 2.4lb a week loss since mid March but the last week or so the scales aren't moving in the same significant way.

I religiously track food, weighing it occasionally to ensure I am still getting it right (and I am) and I'm eating an average of 1500 to 1600 calories per day, this has reduced from about 1800 per day when I started to lose weight. I tend to eat the same breakfast and lunch each day, mainly because I know the calories for that meal and I enjoy those meals, evenings varies because its eaten with family, but I am good at limiting the calories being eaten OR I know exactly what's going into it if I am cooking. I do tend to overestimate if I can.

The only thing that's changed is I've started back on an exercise program with the aim of getting back to doing Triathlons (70.3 distance) which I had to stop because of my weight, I'm only doing the Couch to 5k program on the treadmill at the moment to break me in gently.

Long preamble for a short question, is the running causing my weight loss to stall?

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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! >

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