Sunday, April 7, 2024

What's the best way to lose the remaining faster?

Hey, I'm 27m and around 140kg (308 lbs) and 198 cm. I work in IT, so I spend my days sitting behind a desk. I've already lost about 45kg (100 lbs) and I'm on a journey to lose more. About 14 months ago, I was so fat at 185 kg that one morning, I struggled to get out of bed and go to my desk. After half an hour of effort, I managed to get up, but I realized it was a turning point in my life to start living healthily.

Since then, I've tried various approaches, and the most effective one for me has been a high-protein diet and hypertrophy workouts. I aim to track my calories and macros, even though it's not completely precise. I follow a 1/10 rule, avoiding foods where the calories exceed ten times the protein content. I meal prep chicken in every weekend and eat them with a lot of vegetables. I also hit the gym for weight lifting (hypertrophy) training about four times a week. Recently, my blood test results were excellent, and I no longer have a fatty liver.

Now, my question is, how can I maximize weight loss in the next three weeks? My best friend's wedding is in four weeks, and I'll be seeing him after three years. I want to look my best at the wedding and wonder if there are ways to expedite the process. Should I incorporate more cardio, follow a strict diet, or consider medication? Any recommendation is welcome.

Here are some current and past pictures: https://imgur.com/a/ttXipN2 And https://imgur.com/Xsq0bfR

Thank you in advance.

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Saturday, April 6, 2024

(Not) Staying on track during PMS - Anyone else?

I know how to lose weight. I know the principles in theory, and I have already managed to lose ~10kgs (22lbs) from my starting weight (95kg/210lbs, 5'4"). So, I know I can do it, I know how it works and I also have some experience how I react to different food intakes, different types of food, how to deal with cravings, the whole deal.

I also want to emphasize that I take my weight loss pretty chill; if I plateau, I plateau, if I feel like maintenance is the way to go for a while, so be it. I don't worry if I go over budget on rare occasions, and I don't stress about the scale if the water weight fluctuates.

At the moment, however, I am in a phase of weight loss. I limit my daily calories to a reasonable amount that i know I can sustain over a longer time (as I did it for some time now, with some breaks).

Now, I also happen to be born with an intact female reproductive system, so once a month my cycle cycles around. Most of the time, I am fine; as some of you will no doubt know, however, PMS is one hell of a monster.

Cravings, stress, tiredness, aching, mood changes, everything seemingly working together to try and derail you from your weight loss journey. Today, it is as if my brain lost its ability to understand consequences.

Usually, when I want to eat something just for the tast, feel or to fulfill cravings, I can look at it and make a decision - eat this now, but at the cost of (some of) today's deficit, budget it in or don't, because you don't really need it. Sometimes I decide one way, sometimes the other, but I always feel in control. This took a lot of work, and I am proud of this.

But just before my period, all the control goes out the window. I take a look at some chocolate, think 'oh, I don't actually want to eat this right now' and yet my hand moves by itself, and I eat. Then i think 'okay, that's enough', put the thing away ('cause I know, if it's there, I'll probably eat it sooner rather than later).

Then, 20 Minutes later, the empty wrapper/box appears on some countertop. I ate it all. Sometimes, I still want more. It is like inside me, an insatiable beast awakens that takes over my body for short times and just takes over decision making like this:

Wants chocolate but also wants to lose weight -> I don't really need that chocolate, I'd rather not eat it -> ??? -> Eats all the chocolate.

It doesn't help if I 'allow' myself some. It doesn't even help if I don't have chocolate at home. I have found myself in the store during that scenario more than once, fully aware that 'that's not actually what I want to do right now'.

To be clear, this is - for me - not a big concern, I consistently only eat ~300kcal over maintenance for like two days a month because of this. It just is pretty annoying and I feel weirdly out of control about this.

This got long, but I had to get it out there. Does anyone of you feel the same? Do you have tips (besides protein/nutrient/iron deficiency - I have that pretty much under control) or other advice? Do you sympathize with this?

I guess I just need to know that I am not alone!

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Weight Lifting Belt No Longer Fits - Success

Went to the gym today to workout my legs via squatting, and noticed my belt was too loose, even on the tightest notch. Will have to buy a smaller belt next week. Have been in about a 1,000 cal/week deficit over the last few weeks after taking some time off from CICO to try to rebuild some strength I lost over the last year. Strength has gone up quite a bit without much change in body weight, which is fine for now. The situation today is a unique milestone/way of measuring success, even though it screwed up my workout... lol

Still gunning to lose a few more pounds from here. Weight loss journey nearly complete after a few years.

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Friday, April 5, 2024

How often to adjust calorie deficit?

Hey y’all, happy Friday!

For the billionth time, I’m trying to start a weight loss journey and eat healthier. I am currently a 5’6 27F who weighs 255 lbs. I’ve been tracking my calories this week and the average is around 2,700, which does make sense given my weight, unfortunately. I’ve tracked extensively before, but I admittedly tend to give up on days that I go over so this was a cool experiment.

Numbers breakdown

Current calories consumed: ~2,700 calories per day

Maintenance: ~2,200 calories per day

Ideal calorie deficit: ~1,700 calories per day

I can never keep up with diets so I’m trying to do this as sustainably as possible (without taking 10 years lol). Would it make the most sense to lower calories by around 100 calories per week or maybe biweekly until I’m at a better point for weight loss (around 1,700 calories per day)? What have other folks done when they’re trying to be slow & steady?

That being said, I’m definitely eating a lot of high calorie foods, which I can try to avoid in day-to-day life. I’m wondering if I should decrease calories by 500 to start with, which would be my maintenance calories (2,200 calories), and then slowly lower after that? I could give myself a month at 2,200 and then lower by 50 weekly or 100 biweekly or something until I’m at around 1,700?

I have a bad habit of undereating one day, which leads me to be ravenous the next, eating 3,000+ calories. To a point, I need to master the basics of eating 2-3 times a day, not eating in the late evening, etc. so forming healthier habits is also going to be a priority for the first few weeks/months.

I want to be sustainable, but I’m also motivated by results so I’m a little worried that going to 2,600 -> 2,500 -> 2,400, etc. won’t lead to any change in weight, which may crush my motivation a little bit. I’m in it for the long haul either way, but want to set myself up for success. Please let me know your thoughts or what worked for you. Thank you!

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Does anyone eat the same food everyday ?

Does anyone eat the same foods everyday for weight loss and to hit macros? Or plan their my fitness pal diary in advance to stay on plan? Does it help you stay consistent or does it get boring ?

I have been struggling to stay consistent with my diet and end up using my calories on sweets and chocolate. i know some people find it easier to eat the same foods everyday.

I am 33, 5 foot 4, currently 142lbs and trying to lose another 10-14lbs on 1200 calories and 80-100g of protein a day as I weight train 3 times a week.

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4 Cookie Dough Balls Packed With Protein

Step into a world where the sweet allure of cookie dough collides with the nutritional powerhouse of protein, resulting in an irresistible symphony of flavor and health. Welcome to the universe of cookie dough protein balls!

Protein is an essential nutrient that plays a vital role in nearly every process in our bodies. From muscle repair and growth to the maintenance of healthy skin and hair, it’s a must-have in our daily diet.

Plus, protein naturally stimulates the production of GLP-1, a naturally occurring hormone released by your gut after eating. If you’re trying to lose weight, GLP-1 could help in a few ways:

  • It helps control your blood sugar by ramping up insulin production after eating, while also suppressing a hormone called glucagon. This hormone is responsible for raising your blood sugar levels.
  • It sends a signal to your brain that you’re full, shutting down those annoying cravings and hunger pangs. So basically, you feel satisfied and not constantly scavenging for food.
  • It slows down your digestion process, giving your body more time to break down and absorb the nutrients from your food. This helps keep your blood sugar levels nice and stable, and keeps you feeling fuller for longer.

But how do we incorporate more protein into our meals without overcomplicating things? And how do we do this in a delicious way that satisfies sweet cravings? That’s where these simple, easy-to-follow recipes come in.

We’ve curated four delightful cookie dough balls that are not just packed with protein but are also incredibly delicious. The star ingredient in each of these recipes is the Nutrisystem Shake Mix, a versatile and easy way to add high-quality protein (and fiber!) to your snacks.

Why is this shake mix so special? It’s not just about the high protein content; this mix also boasts a significant amount of fiber. Each serving contains 15 grams of filling protein and six grams of dietary fiber. Specially formulated with protein and Chromax®, these ready-to-mix shakes are designed to help burn fat, sustain energy and control hunger.*

We promise these cookie dough protein balls are far from complex. With minimal ingredients and steps, you’ll be able to whip up something scrumptious and protein-rich without sacrificing precious time or flavor. So, if you’re ready to take your snacking game to the next level, keep reading. Deliciousness awaits with the links to each recipe, and we can’t wait for you to try them out. Let’s roll (some cookie dough balls, that is)!

1. Chunky Monkey Cookie Dough Protein Balls

Chunky Monkey Cookie Dough Balls with bananas, chocolate chips and walnuts

Get ready for a flavor explosion with Chunky Monkey Cookie Dough Protein Balls! These little bites are bursting with the scrumptious combination of chocolate, banana and walnuts. It’s a trifecta of flavors that will remind you of your favorite ice cream!

One taste and you’ll be hooked, craving more of this healthy and sweet snack. It’s the perfect fruity, chocolaty and nutty treat for any time of the day.

Get the Chunky Monkey Cookie Dough Protein Balls recipe.

2. Double Chocolate Cookie Dough Protein Balls

Double Chocolate Cookie Dough Balls

Get ready for a snack that’s both drool-worthy and healthy! These Double Chocolate Cookie Dough Protein Balls may sound fancy, but they’re actually super easy to make. You only need four ingredients and a short prep time, making them perfect for those hectic days when you need a quick energy boost or a tasty treat after a workout.

Just picture sinking your teeth into a ball of double chocolate goodness: The creamy chocolate fudge flavor from Nutrisystem Shake Mix blends perfectly with the satisfying crunch of chocolate chips.  These cookie dough protein balls have a texture that’s a dreamy mix between a cookie and a donut – soft yet firm. Each bite is pure heaven.

Get the Double Chocolate Cookie Dough Protein Balls recipe.

3. Oatmeal Raisin Cookie Dough Protein Balls

Oatmeal Raisin Cookie Dough Protein Balls

Oatmeal Raisin Cookie Dough Protein Balls are the ultimate mix of health and flavor that will seriously make your taste buds go wild. These little protein powerhouses are super easy to whip up. They give you a kick of protein, good fats and fiber, so you’ll stay fueled and satisfied all day long.

Imagine the same delectable taste and texture of your favorite oatmeal raisin cookies, but made with wholesome ingredients like oats, raisins, cashew butter and our heavenly Sweet Vanilla Nutrisystem Shake Mix. You don’t want to miss out on these delicious bites of perfection!

Get the Oatmeal Raisin Cookie Dough Protein Balls recipe.

4. S’mores Cookie Dough Protein Balls

S'mores Cookie Dough Protein Balls

You’ve never had a protein ball like this before! Picture yourself by a campfire, toasting marshmallows for s’mores. Now imagine that mouthwatering cookie dough flavor. Well, guess what? We’ve taken that delightful combo and packed it into a little ball that’s bursting with protein!

The ingredients for these S’mores Cookie Dough Protein Balls are simple and wholesome. You’ll need chocolate protein powder, oats, almond milk, mini marshmallows and crushed graham crackers. You could even add some chocolate chips if you want! These bite-sized s’mores are a fun and indulgent twist on your usual protein ball recipes. Get ready to satisfy your cravings in a whole new way!

Get the S’mores Cookie Dough Protein Balls recipe.

*As part of a healthy diet and exercise program.

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Thursday, April 4, 2024

What else can I do?

SW: 235 CW: 228 GW: 190 5’10” male. I’ve been going to the gym 4-5 days a week for 2 months. I see a personal trainer at the gym 3 days a week. With the trainer it’s mainly a total body workout. On the other days I incorporate some cardio and upper or lower body workouts. I downloaded My Fitness Pal to track my calories, fat, protein, etc. I avoid carbs after 3pm. It’s been two months and I’ve plateaued in my weight loss. Any ideas or suggestions? Getting discouraged. Let me know if you need any further information.

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