Sunday, October 27, 2024

30 Day Accountability Challenge - November 2024 Sign Ups

Hello lose it folks!

It’s that time again, time for a new sign-up post for the November 2024 daily accountability challenge!

For the newbies, please start here, so much valuable information.

https://www.reddit.com/r/loseit/wiki/quick_start_guide

https://www.reddit.com/r/loseit/wiki/faq

This is the sign-up post to outline your goals. Don't feel you have to limit yourself to weight loss or health goals, we’d love to hear about whatever goal you’re chasing.

There will be a daily update post for you to post how your day went, you can use whichever daily post fits your time zone. Don’t worry about missing days, you are always welcome here!

At the end of the month, there is a wrap up post to reflect on the month as a whole & what you learned.

We try to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives. So be kind, interact if you like & hopefully you feel supported and cared for.

Let’s talk goals, here are mine for the month ahead:

Fruit or veg with every meal, one piece of cake a week:

Maintenance:

Don’t spend $ outside of preset weekly budget:

Weigh in daily to establish trend weight:

Find a way to enjoy moving my body everyday: What’s been working for me lately is punching the standing bag, belly dancing, yoga & if I really don’t want to, sit on the stationary bike & hate life 🤣. X/X days.

Journal for two minutes every morning: Keeps me semi sane. X/X days.

Today's gratitude or laugh list: Today, I’m grateful for & I found humor / a laugh in/with.

Meditate (sensory grounding) for 5 minutes to combat hyper vigilance: Trying to keep my parasympathetic nervous system in check.

Self-care activity for today: Every day. I’m stuck with me might as well take care of me.

How did I do yesterday? Just taking a moment to reflect on what about yesterday is helping today me.

Now, onto you lovely folks! What are your goals for next month?

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I want to lose fat and am not sure how

Hi, I'm a 20 year old female, and I'm not exactly sure how much I weigh (75kgs approx) since I haven't weighed myself in a year and I'm 5'6. For context, I've struggled with both a binge ed and anorexia in the past (hence the no weighing) and since recovering from that I've gained back most of the weight I lost and part of me feels ashamed for that. I want to get back to the body that was my "thinnest" (i went from 80kgs to 60kgs and then hit a plateau but my appearance changed drastically) but this time without starving myself and working out 3hrs a day.

I'm curious as to how I can approach losing fat without constantly weighing myself and constantly checking calories (if that's even possible?). I know this may sound like a stupid question and technically I could do my own research but I usually end up getting obsessed if I do and any advice would be highly appreciated :) I really want to change my lifestyle for the better this time and not approach it as a one time weight loss thing but I'm so lost on where to start.

for context: I would like to lose about 10kgs worth of fat. Also my motivation for doing this is very much related to my physical appearance and current low self esteem as I'm a pretty fit (healthy) person and have played sports and exercised my whole life so health and fitness isn't a problem. I also study a really demanding degree and don't really have the time to workout for hours a day and I'm also really scared if going to the gym.

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Saturday, October 26, 2024

Hi will I have loose skin after losing 90lbs? 18F 5'4 220lbs

Hiii, i'm 18F, 5'4 and 220lbs/100kg, I would like to lose 90lbs healthily by doing more walking and not eating 3000 cal a day mindlessly. I'd like to take it slow but not be lazy like I am right now of course. I am thinking of joining a gym too but I'm nervous about it. I would love to start boxing or something. I got this way after I started comfort eating a ton of food due to abuse , I used to be about 128lbs before and I remember how good I felt. I miss it so much. Will I have lots of loose skin after weight loss? I also have very large breasts (G cups) And i'm afraid they'll be even saggier when I lose weight. I also want to lose weight because i'm scared of becoming diabetic. Thank you

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I went from being obese at 235lbs to fit at 167lbs. These are the lessons I learnt.

Disclaimer: I'm not a doctor and this is not intended as any sort of advice for anyone in any situation. These are just my own personal reflections after having gone from an obese person to a fit person. Do whatever you will, I waive all responsibility for your decisions.

Lesson 1: Everyone around you is a self-proclaimed expert on weight loss and loves nothing more than to share their expert opinion on diet/exercise/lifestyle choices. This has been the #1 hardest challenge for me, trying to block out the noise of uncalled opinions, such as "you have to cut out all carbs and do keto!", or "you need to exercise more!" or "you're losing too much weight, you have an eating disorder!", or "that food is bad for you", or "that doesn't work!".. whatever it is, you need to learn to ignore advice from people who are unhelpfully trying to be helpful. No one knows you and your life better than you, there are a thousand ways to reach Rome but only you know the best path for you to get there.

Lesson 2: Set one goal that you can track easily. For me it's been the weight on the scale. Every morning I step on the scale and my goal has been to get that number to drop. Everything else is a distraction. When you set too many goals in life you are setting yourself up for failure. If you want to achieve lasting change, goals need to be singular and easy to track. Let's say at the beginning I had set a goal that I wanted to lose weight, but also to reach a body fat percentage of a certain percent, and reach some fitness goal, and I have to do it in X amounts of months.. I would have to make sure to track my body fat somehow, with a tape measure perhaps. What if I forget? And I would have to track my fitness, make sure I'm progressing in the gym. And what if I'm not reaching all my goals within the time frame I set for myself? I'm not saying it's wrong to exercise or lose body fat, I'm saying if you overcomplicate things, it's more likely you will be overwhelmed and give up.

Lesson 3: Weight loss is achieved through diet and diet alone. You need to consume less energy than you expend and the only way to do it is by knowing how much energy you consume and how much you expend. By knowing how much you can eat and still lose weight you can make a diet plan that will make you lose weight. Download a calorie tracking app, I use myfitnesspal. I plan out all my meals for days ahead. I'm lazy so I meal prep my dinners 4 days ahead. For breakfast and lunch I always eat food that is easy to prepare. I make sure to get as much protein as I can within my calorie restrictions. Learn the best sources of lean protein, my dinners will usually be ground chicken breasts with lots of vegetables for volume. But you have to find your own recipes that you enjoy while still hitting your calories and macros, again don't listen to the "experts", they don't know what works for you, only you do.

Perhaps meal prepping doesn't work for you, perhaps keto works for you, or a vegan diet, I don't know, I'm not an expert on you, whatever causes the number on the scale to go down for you is the right diet for you! I do know however, that if you find a diet that causes you to lose weight, that diet will contain less energy than you consume.

Lesson 4: If you want to lose weight you're going to have to be hungry for a long long time. It sucks, literally it will feel like your stomach is sucking you dry. Whilst uncomfortable, it's your body telling you that you are making progress. Don't see it as a bad thing, the discomfort you feel is you getting closer to your goal. Mentally, you need to shift from thinking "oh I'm so hungry I can never do this, this sucks" to "this is great, my diet is working because I can feel it in my body, it's uncomfortable but in the end it will be worth it because it means I am getting closer to achieving my goals".

Lesson 5: Don't eat too few calories. Crash dieting never works in the long run. You have to experiment and find a calorie deficit that you can put up with for months while still getting results on the scale. For me that number has been a calorie deficit somewhere in the range of 5-800 kcals but it may be different for you.

Lesson 6: Keep yourself occupied and keep your home clean. It's my experience that staying on a diet is easier when you're not home. Home is where you relax and let your guard down. Don't let the demons sit in your food shelves. If you have unhealthy food in your home, you're more likely to screw up on your diet, so throw it out and only have the food that is in your meal plan at home. Working, staying out of your home, bascially avoiding boredom helps keep your mind from thinking about unhealthy food. So try to do that as much as possible.

Lesson 7: When you exercise, be careful of eating too little! Obviosuly working out causes you to expend more energy which in turn will cause you too have a calorie deficit which is too big, this will cause unbearable hunger which in turn will make you overconsume calories. Again, you need to find a calorie deficit that is sustainable in the long run, if you move more, you also have to eat more.

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Friday, October 25, 2024

I lost 130 lbs and kept it off for 5 years. Using the 80-20 rule.

My highest was 320. And I'm 190 now.

I think the 80-20 applies in many areas of life. Essentially focus on the small minority of things that matter the most and ignore most of the rest. It either moves the needle or it doesn't. If it doesn't move the needle, then it's a waste because my sole goal is to move the needle.

In my opinion

The crucial 20%

  • Calorie counting. Track everything. Only eat foods that you can easily track the calories of. Use a food scale to measure grains. Use tablespoons to measure fat like oil, butter, peanut butter, etc.
  • Sustainability. By this I mean a moderate deficit instead of a deprivation diet. And eating foods you genuinely enjoy. Allowing yourself to have some "junk food" in moderation, so that you never feel incentivized to cheat or go back to old habits.

The less essential 80%

  • Watching Youtube videos about weight loss
  • Weight loss discussions on forums and social medias
  • Debating people about which methods of weight loss are the most effective
  • Spending lots of time reading NIH studies about fat cells
  • Prepping super elaborate and complex meals everyday
  • Researching trying to find the most optimal weight-loss foods
  • Switching to different fad diets every months
  • Trying to outrun a bad diet (** exercise is great if youre eating properly too)

^ All of this is just flavor-text

So tldr: do the things that move the needle. Discard the things that don't.

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20 Easy and Healthy Homemade Halloween Candy Recipes

With Halloween coming up, the influx of candy in the grocery store aisles may mean temptation is lurking around every corner. While those sugary sweets might feel frighteningly detrimental to your healthy diet, you can whip up some equally satisfying but guilt-free homemade Halloween candy at home in little to no time at all!

Swapping your Halloween candy with these healthier alternatives will make the Halloween season much less spooky—at least when it comes to your health.

1. 4-Ingredient Peanut Butter Chocolate Candy Bites

4-Ingredient Peanut Butter Chocolate Candy Bites

When it comes to simple Halloween candy, it doesn’t get much easier than four ingredients! These candy bites are made with corn flakes, peanut butter, brown rice syrup and chocolate chips. With the beloved combination of peanut butter and chocolate—plus just a bit of crunch—these bites have all the indulgence of a candy bar without the guilt. Get the full recipe here! >

2. Halloween Peppermint Gems

Halloween Peppermint Gem

There’s something about the classic combination of peppermint and chocolate that makes it a favorite Halloween treat for many. This simple recipe makes small “gem-sized” candy bites that have a hint of coconut, too. They’ll satisfy your sweet tooth while still clocking in under 100 calories per serving. Get the full recipe here! >

3. 4-Ingredient Chocolate Raspberry Cups

4-Ingredient Chocolate Raspberry Cups

The combination of chocolate and raspberry has a decadence about it that really makes it feel like a gourmet treat! These chocolate raspberry cups are made using just four ingredients—frozen raspberries, chia seeds, coconut oil and chocolate chips. We also have lots of suggestions of healthy swaps to switch up the flavor and texture of these delicious treats. Get the full recipe here! >

4. Almond Butter and Sea Salt Freezer Fudge

Almond Butter and Sea Salt Freezer Fudge

If you’re someone who loves the flavor combo of mixing sweet with salty, then this is a fudge recipe you’ll have to try. Fudge is one of those desserts that seems difficult to make when in reality, there’s not much more to it than mixing! In little to no time at all, you can whip up a decadent treat to enjoy. Get the full recipe here! >

5. 3-Ingredient Chocolate Peanut Butter Cups

3-Ingredient Chocolate Peanut Butter Cups

Chocolate peanut butter cups are perhaps one of the most beloved Halloween candies out there. But they’re also packed with sugar. Our version cuts down on the amount of sugar from the store-bought variety using just three ingredients—chocolate chips, coconut oil and peanut butter. They’ll still satisfy your sweet tooth but without completely derailing your healthy eating regimen. Get the full recipe here! >

6. Pecan Pie Freezer Fudge

Pecan Pie Freezer Fudge

Think bite-sized pecan pies that you can whip up with a handful of simple ingredients. Simply blend the ingredients, pop in the freezer to set and enjoy! The result is that decadent fudge taste and texture that makes it so craveable—all with the delicious appeal of pecan pie. Get the full recipe here! >

7. Chocolate Pumpkin Truffle Balls

Chocolate Pumpkin Truffle Balls

If you love pumpkin flavored treats, then this delectable candy is sure to become a new favorite. These truffle balls have a tasty filling made from pumpkin puree, cashew butter, maple syrup, blanched almond flour and pumpkin pie spice. The filling then firms up in the fridge before being dipped in its chocolate coating and once again heads back to the refrigerator to set. The end result tastes like a mini, portable pumpkin pie smothered in chocolate. Make these for Halloween or any other fall holiday; they even make a cute gift! Top them with chopped nuts or cacao nibs for some extra crunch. Get the full recipe here! >

8. 3-Ingredient Chocolate Pecan Caramel Bites

3-Ingredient Chocolate Pecan Caramel Bites

At under 100 calories per serving, these chocolate pecan caramel bites are a healthier way to indulge your love of chocolate. They’re the perfect combo of pecans, caramel and chocolate. Plus, they are simple to make and assemble. Get the full recipe here! >

9. 3-Ingredient Salted Orange Bark Bars

3-Ingredient Salted Orange Bark Bars

If you’ve never made chocolate bark before, it involves melting chocolate, sprinkling in desired add-ons and spreading on a sheet pan to set in the fridge. Our chocolate bark recipe is super simple using just dark chocolate, orange zest and coarse salt for a tangy “salted orange” flavor. Break off a piece to satisfy your sweet tooth without getting your healthy eating plans off track. Get the full recipe here! >

10. Grasshopper Candy Bars

Grasshopper Candy Bars

These delicious snack bars use six simple ingredients, including rice cereal, cocoa powder, peppermint extract and chocolate chips, to whip up a gooey-chewy bar that is so satisfying to bite into and enjoy. It’s a great alternative to diving into the candy bowl and overindulging on sugar. Get the full recipe here! >

11. Maple Walnut Fudge

Maple Walnut Fudge

Here’s another delicious fall-inspired fudge recipe that’s incredibly simple to make. Just puree walnuts with coconut oil, maple syrup, maple extract and stevia (if desired), and pour into an ice cube tray to set. Besides being delicious, this fudge also packs in six filling grams of fiber and five grams of protein. That makes it a fudge you can feel good about. Get the full recipe here! >

12. No-Bake Skinny Mint Chocolate Brownie Bites

No-Bake Skinny Mint Chocolate Brownie Bites

If you love the flavor combo of mint and chocolate, then these brownie bites are your perfect indulgence! Instead of turning to the candy bowl, whip up these bite-sized brownies which have just 87 calories per serving. Avocado is the secret ingredient to making a creamy and healthy mint filling in these delectable treats. Get the full recipe here! >

13. Chocolate Peppermint Cups

Chocolate Peppermint Cups

Another mint plus chocolate combo, this peppermint cup recipes will yield 10 homemade candies that clock in at just 49 calories each. They’ve got the refreshing sweetness that you desire and they’re just the right size to pop in your mouth and curb your cravings. Get the full recipe here! >

14. Pumpkin Spice Freezer Fudge

Pumpkin Spice Freezer Fudge

No flavor quite summons the “fall feels” like pumpkin spice! And now you can enjoy it in a decadent fudge that is super easy to make and won’t put you in a sugar coma. Simply mix together some ingredients like almond butter and pumpkin puree, transfer to an ice cube tray and pop in the freezer to set! One piece of fudge is just 82 calories. Get the full recipe here! >

15. Chocolate Peanut Butter Crunch Bars

Chocolate Peanut Butter Crunch Bar

As we’ve said before, it’s hard to go wrong with the powerful flavor duo of chocolate with peanut butter! And unlike traditional candy bars which can be a diet disaster, these bars are actually made from healthful ingredients like dates, peanut butter, oats and even some vanilla protein powder for more nutrition and flavor. Get the full recipe here! >

16. Candy Corn Fruit Parfait

Candy Corn Fruit Parfait

Instead of grabbing a handful of syrupy-sweet candy corn, this parfait will get you into the Halloween spirit but without the empty calories. While it’s technically not “candy,” the sweet flavors and creamy cottage cheese are sure to satisfy your cravings and keep you full. It layers diced pineapple, orange and cottage cheese for a healthy snack with spooky spirit. Get the full recipe here! >

17. Chocolate Peanut Butter Freezer Fudge

Chocolate Peanut Butter Freezer Fudge

This creamy and decadent fudge has the fabulous flavors of chocolate and peanut butter. But it uses just peanut butter, unsweetened vanilla almond milk and chocolate, so you can indulge guilt-free. Simply mix up the three ingredients, spread in an ice cube tray and freeze to set. Get the full recipe here! >

18. Pumpkin Spice Bars

Pumpkin Spice Bars

Our Pumpkin Spice Bars are just as delicious as a store bought candy bar. They’re crispy yet chewy and filled with bursts of pumpkin spice flavor. At just 52 calories per serving, they are totally Nutrisystem-approved. Get the full recipe here! >

19. Chocolate Caramel Apples

Chocolate Caramel Apples

Apple picking season is upon us! We’ve lightened up the classic caramel apple so that you can enjoy it while you lose weight. These Chocolate Caramel Apples are super tasty and less than 100 calories. Before the chocolate and caramel hardens on the apples, we top them with crushed nuts for some extra crunch and healthy fats.  Get the full recipe here! >

20. Almond Butter Stuffed Dates

Dates are pretty much nature’s candy. We stuff them full of creamy almond butter and sprinkle on various toppings for a wholesome homemade candy recipe that you can feel good about. Get creative with your favorite healthy toppings, including chopped almonds, shredded coconut, chocolate chips and pomegranate seeds. Get the full recipe here! >

The post 20 Easy and Healthy Homemade Halloween Candy Recipes appeared first on The Leaf.



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Issues with fluctuations :/

So I’ve been in a calorie deficit eating ~1300 calories a day for nearly 2 months. In the first month I had been regularly losing weight every week. Suddenly, about 2 weeks ago, I weighed myself in the morning (like I always do) and I had gained 4lbs! I had not gone over my deficit the day before, or any day of the week prior. I had also not made any significant changes in my diet since the beginning of my weight loss. Ever since that morning, I’ve woken up to a new weight almost every day that fluctuates between 145 and 152. This is so frustrating! Does anyone know why this is happening or what I can do to just keep losing?

I should mention that I had started doing weight lifting instead of cardio around the same time this started. But if my fat was being made into muscle then how come some mornings I’ve woken up having lost 4lbs..??? I really need help please 🙏

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