Saturday, December 2, 2023

Hungry all the time when I’m over eating, yet feel more satiated while I’m dieting. Anyone else?

Just wanted to share an observation I’ve had.

I was losing weight very steadily from June 2022 to November 2022 about 4lbs a month. Then I tapered off and took a series of breaks. I roughly maintained between 22 and 18lb weight loss in that time til now, and I’m back on the horse again trying to get to my goal weight. But something I’ve noticed during the time before I ever started weight loss and during my most recent break…

I am so much hungrier when I’m NOT being conscious of my diet. When I’m just eating what I crave, whenever I feel like it, it seems my hunger is a lot harder to satiate. Possibly because of the types of foods I’m going for are less satiating and more likely to trigger my cravings again (sugary carb heavy choices). But it’s just odd to me how when I was at my heaviest, I felt like I could eat all day and never really feel satisfied, then I cut down to 12-1300 calories a day and often felt very full throughout my day on objectively less food. Im noticing the same again. Two weeks ago I was eating flexibly, having holiday pie and whatever I felt like for breakfast, yknow. And I was hungry all the time!! Seemed like I constantly had food on my mind, I’d wanna eat every hour or two. And now that I’m back on my bullshit and I had a 450 calorie breakfast 5 hours ago and I’m still not hungry yet, not really thinking of food.

There have also been periods of my life where I was so fixated on dieting that I felt overly restricted and that led to its own issues of satiation and food obsession, so I’m familiar with that too and I know that’s a common experience here. But I’m just wondering if anyone else has experienced the same thing where you actually have much more control over your hunger when you’re actively dieting? Do you think it’s just because when we’re dieting we choose foods that are more satiating?

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Friday, December 1, 2023

No Daylight? No Problem! 5 Ways to Work In Your Workout

We get it: Its chilly outside, it gets dark so much faster—and for many, that can make working out a little (or a lot) harder.

Part of the sluggishness has to do with how your body is wired: “Our brains are stimulated by light, which in turn wakes up our bodies,” says Lyssie Lakatos, nutrition expert and certified fitness trainer. More sunlight makes you alert; less daylight hours leave you more tired.

To help you push through, stay motivated and keep your fitness goals on track, try these expert-recommended tips to work in your workout with less daylight:

1. Schedule exercise appointments.

And treat them that way, like you would unmissable doctor appointments, says Lakatos. Plus, consistent exercise can help fight winter fatigue: Researchers at the University of Georgia found that sedentary, otherwise healthy adults who did 20 minutes of low-to-moderate aerobic exercise, three days a week for six weeks, reported feeling less tired and more energized.

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2. Consider group exercise classes.

Particularly during winter months, exercising with other people is not only a bonding experience but can also boost your mood, says Lakatos. You can also try online live classes through websites and apps.

3. Maximize lunch breaks.

Take advantage of the time when the sun is at its peak to get in some exercise outdoors, suggests Lakatos: “Fresh air and exercise is invigorating, and vitamin D can help lift your mood.”

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4. Sip on tea.

Not only can it help keep you hydrated, but tea naturally contains a little bit of caffeine to help perk you up. Choose green, black or oolong, suggests Lakatos. These teas contain theanine, an amino acid that helps calm your mind as well as boost alertness.

5. Set a spring goal.

Sign up for a 5K or charity walk in the early spring to help keep your workouts in track in the winter. Or, use mini-goals as motivation, suggests the Mayo Clinic, such as the number of minutes you walk in a week or how many workouts you fit into seven days—make them simple and realistic, but also specific and measurable, so you can track your progress and reward your results.

The post No Daylight? No Problem! 5 Ways to Work In Your Workout appeared first on The Leaf.



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Eating Healthy with a Picky Eater

32F, 5'4" SW: 183, CW: 175, GW:135

Growing up my parents were the type: "What's in the pot is what you're eating, no exceptions" and "You don't have to like it, but you need to eat some of it". My parents eat an extremely varied, diverse diet and my siblings and I turned out to not be picky eaters in the slightest.

My husband's family was similar to an extent, but because his father is an extremely picky eater (even to this day), the foods he grew up with were basic Midwestern USA: white bread, white pasta, white rice, meat & potatoes.

I weighed around 150 when we met (I was eating alot of South asian and mediterranean dishes) and then gained weight over the next few years partially b/c of our diet becoming more like what he grew up with (and mostly other stress-related bad habits).

I put my foot down recently after the scale reached over 180lbs. I've always made my own lunches and breakfast, but dinner is usually the meal that's the most contentious. I'm required to eat more low-calorie-dense meals, and that doesn't leave much room for the types of dinners he wants. I've meal prepped some dinners for both of us, but inevitability if he doesn't like the dinner that's prepped, he'll eat boxed mac & cheese, pizza rolls, Ramen, or pasta that he'll prepare. Note: He's stayed skinny no matter what he eats, but his diet is not great and will definitely cause problems as he gets older. He ate alot of chicken, veggies, and rice when I first met him.

He's a grown adult who is ultimately responsible for his own health, but his unhealthy eating habits have limited the dinners I can prepare, and make my weight loss goals that much harder. I don't want to eat completely separate meals 100% of the time, but I also can't let his unhealthy eating habits be a stumbling block for me.

Can anyone relate and how did you deal with it?

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11 Healthy Bread Recipes for Baking Season

The aroma of fresh-baked bread makes your home feel just a little cozier when the weather outside turns chilly. Eating bread straight from the oven warms you up from the inside out, too. But maybe you have heard that you have to avoid all bread recipes when you’re trying to eat healthy and lose extra pounds. We’re here to tell you that you can enjoy all of the sensory pleasures of homemade bread and stay on track to your weight loss goals.

With these 11 healthy bread recipes, you can treat yourself and the rest of your household to the tantalizing smells and the satisfying tastes of bread this season. Best of all, these recipes are so easy, you don’t need any baking experience.

 1. Seeded Whole Wheat Bread Dough

Healthy Seeded Whole Bread dough

Baking your own bread allows you to unleash your creativity and experiment with an array of deliciously healthy ingredients. Consider adding sunflower and pumpkin seeds to infuse your bread with an extra burst of flavor and a satisfying crunch.

Imagine the possibilities – from crafting a classic PB&J sandwich with your homemade bread, to toasting it and generously layering it with creamy avocado slices. And during the festive season, indulge in a delightful treat by generously spreading fresh apple butter on your homemade bread. The options are endless when you become the master of your own bread-making adventures!

2. Whole Wheat Cranberry Orange Bread

Healthy Whole Wheat Cranberry Orange Bread

If you’re a fan of indulging in healthy bread recipes that are not only soft but also delightfully sweet, then this simple loaf is destined to become your all-time favorite for breakfast or those much-needed coffee breaks. What makes it even more enticing is its low calorie count, with just 137 per serving.

The best part? There’s no need to worry about added sugars, as the natural sweetness of oranges and applesauce beautifully infuse each bite. So go ahead, treat yourself to this scrumptious creation and savor every moment of guilt-free indulgence.

3. Whole Wheat Herb Focaccia

Healthy Whole Wheat Herb Focaccia

Focaccia (pronounced “foe-KAH-chuh”) is a delightful Italian-style flatbread with a texture similar to that of pizza dough. This versatile bread can be enjoyed alongside a warm bowl of soup and a crisp salad, or simply dipped in a tangy, low-sodium, sugar-free marinara sauce.

To elevate the taste of your focaccia, generously garnish it with fragrant fresh herbs such as rosemary and oregano. Not only do these flavorful herbs contribute no additional calories, but they also infuse your focaccia with a burst of aromatic goodness, making each bite a truly satisfying experience. So go ahead and indulge in the irresistible allure of this delectable bread, brimming with Italian flair and savory goodness.

4. Irish Soda Bread

Irish Soda Bread

A staple for many bread-loving families, our Irish Soda Bread features the flavors of orange, vanilla and raisins. Plus, it gives you all the satisfaction of a firm and chewy loaf. We made it with whole wheat flour, so it’s high in fiber and just one slice leaves you feeling full for hours.

5. 5-Ingredient Buffalo Cauliflower Breadsticks

5-Ingredient Buffalo Cauliflower Breadsticks

For parties, game days or a snack anytime, these breadsticks treat you and your gang to the zesty flavor of buffalo sauce and gooey melted cheese atop a hearty base that’s perfectly crusty. You can have the breadsticks warm and ready to eat in under 30 minutes—even faster if you pick up cauliflower “rice” in the produce or frozen food sections of your grocery store.

6. Honey Yogurt Cornbread Muffins

Healthy Honey Yogurt Cornbread Muffins

Muffins are the happy spot where bread meets cake—they’re soft and fluffy yet flavorful and filling. Sweet honey and tangy yogurt combine with savory cornbread to make these muffins tasty and oh-so-satisfying, but just right for your healthy eating plan.

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7. Air Fryer Garlic Bread

Healthy Air Fryer Garlic Bread

Indulge in the irresistible aroma of freshly baked garlic bread that effortlessly elevates any Italian dish to a culinary masterpiece, reminiscent of the finest Italian restaurants. Our specially crafted recipe takes garlic bread to new heights by preparing it in the air fryer, resulting in a delectable combination of crispy perfection and comforting warmth. And the best part? You can enjoy this guilt-free delight without compromising on your calorie intake. So go ahead, savor every bite of this flavorful creation that will transport your taste buds to Italy with every mouthwatering bite.

8. Gluten-Free Banana Bread

Healthy Gluten-Free Banana Bread

Whether you’ve never made banana bread before or if you’ve been baking for years, you’ll be amazed at how quick and easy it is to whip up this tasty loaf. In just five simple steps, you’ll have a fragrant and moist bread ready to slice and enjoy for breakfast or as an afternoon snack.

9. Gluten-Free Maple Cornbread

Gluten-Free Maple Cornbread

Whether you’re trying to avoid gluten or just love the taste and texture of warm cornbread straight from the oven, this version is the perfect side to soups, stews or chili. The maple syrup gives the bread a hint of sweetness but keeps it less than 100 calories per serving.

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10. Easy-to-Make Zucchini Bread

Easy-to-make Healthy Zucchini Bread

This simple loaf is so soft, moist and rich in flavors like cinnamon and nutmeg, it’s almost like coffee cake. But it’s high in fiber because it’s made with whole wheat flour and shredded zucchini, so it keeps you feeling full for hours after eating it.

11. Cauliflower Crust Breadsticks

Cauliflower Crust Breadsticks

Indulge in the delightful combination of lots of mozzarella, Parmesan cheese and a perfect blend of Italian seasonings that generously infuse these warm and crusty breadsticks with a burst of flavor. The best part is, you can savor four of these delectable treats while staying guilt-free, as they contain just around 200 calories.

And that’s not all! Each serving also packs a protein punch of 16 grams and contributes to two of your daily servings of non-starchy vegetables. It’s the ultimate satisfaction for your taste buds and a wholesome addition to your diet. Could there be anything more satisfying?

The post 11 Healthy Bread Recipes for Baking Season appeared first on The Leaf.



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depressed with current body

a friend of mine at work said he was stalking my instagram and found old pictures of me (before i gained the weight, i gained 80 pounds over the past year due to medications i’m on, i’m working on it thru nutrition, resting, hydration, and running/strength training, calorie deficit, etc.) and he said he was shocked by the old pictures and they made him say “woah” because i “looked so different”. he did say i look great now but just having someone point out how different i look due to weight gain makes me feel so sad. i just want to be a normal weight again. anyone have tips for loving your body through weight loss and being patient and consistent through the process? SW: 214 CW: 204

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Thursday, November 30, 2023

Confused about calories left over for the day and desserts

Hi y’all!

Sorry for the long read!

First off, I’m so thankful for this sub for kicking my butt into gear and making me see that weight loss is possible!

I’m 24F, 5’6”, SW: 225lb, CW: 216, GW: 150.

I started using the Lose It app and actually tracking weight loss about 2 weeks ago and so far, I’ve been doing great at staying under my recommended calories for the day (aside from Thanksgiving).

However, I’m a bit confused about what’s going on with my body. I do IF 16:8, and I eat two meals a day. One is usually around 1-2pm. My favorite recipes so far for lunch have been chicken and cheese egg white omelettes, turkey sandwiches, or chicken quesadillas. Usually around 300-500 calories.

For dinner, I like to make steak and asparagus, or soups, or some form of chicken + rice + vegetables. This is anywhere from 400-600 calories.

My recommended calories a day is 1400, and I’ve been having a hard time hitting that. With just meals, I’m usually at around 800-1000 a day. I try to still stay at least 150 calories below the LoseIt rec just in case I’m counting anything wrong.

I feel full and haven’t had any major cravings or the need to eat more, but I use the extra 400-600 calories to have dessert every night. I’ll have a cup of tea with a couple pieces of chocolate, some strawberries, peppermint meringues, sometimes I bake low cal options of my favorite desserts. Regardless, it doesn’t feel like the “healthiest” way to fill up the last bit of calories.

I’m just curious if this is going to affect my weight loss negatively if I keep going like this? Should I try to eat larger meals and skip desserts? I’m hitting my macros more on some days than others but I’m never grossly below the recommended daily amount.

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Has anyone else had a bad experience on weight loss medication?

Apologies if this isn’t the right subreddit but seems like the Saxenda one is inactive.

HW: 100kg. LW: 84kg. CW: 88kg

I started taking Saxenda for weight loss around a month ago and I’ll admit it was a HUGE mistake. I never had vomit side effects but I was constantly nauseous and it absolutely wrecked my digestive system. I’m talking bloating so bad I looked pregnant and could barely move. Trapped wind so painful I was crying in the bathroom at work. Constant constipation which warranted me taking OTC laxatives regularly, coupled with occasional violent diarrhoea.

And the bitch of the bloody thing is that I last no weight! Absolutely nothing, zero.

I quit 5 days ago, after I was so unwell I couldn’t stand the thought of continuing any longer. I’m still not feeling great internally but things at least seem to be moving again (albeit much slower than usual). I’m just wondering if anyone has had a similar experience on those types of injectable medications? How long did it take for your insides to recover? Or is my digestive track just fucked?

Two days ago I rejoined a gym and have started a meal plan. Going to go back to CICO since that worked before and there really is no quick fix to weight loss, at least from what my experience has been.

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