Tuesday, September 29, 2020

Realized my diet is very carb heavy. Do I need to change that?

So, for awhile I've just been keeping track of calories and making sure I stick to 1200 calories a day. Though, lately I started using the 'Myfitnesspal' app as it shows not just calories but carbs, fat and protein. I noticed that usually about 60 percent of my diet is carbs, 20 percent fats and about 10 percent protein.

Im vegan so getting my protein in can be a little tricky sometimes. I'm a 20 year old female, 5 foot, 46 kg, don't exercise and live a pretty sedentary lifestyle. I was wondering if I can keep losing weight on such a high carb diet as I heard carbs dont help much with weight loss? If I should change my diet, what kinda things should I be eating instead? (Also, I know I'm already at a healthy weight but I still look really chubby so I'm trying to get rid of as much of that as possible, hahaha)

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F18 320 pounds 5’2” need help.

Hi! I just joined today and I really need to get on losing weight. the majority of my weight is in my arms, back/booty, and legs. i’ve always been supper lucky to not have much stomach fat and i’ve been obese all my life. In the past year and a half i gained 75 pounds after getting put on nexplanon birth control and becoming completely sedentary because of covid i gained almost all that weight in my stomach and arms and i hate the way i feel emotionally about myself and even more pressing, physically.

i understand i’ll look like a walking conglomeration skin flab after losing the weight i’m just tired of always being in pain in my feet and back from the extra weight i’m carrying around. i can’t even go on walks anymore because my back pain is debilitating. even walking around a grocery store causes me immense pain. i don’t want to do the weight loss surgery mostly because i don’t have insurance and i have had adverse reactions to anesthesia in the past.

I really appreciate any help or suggestions for how to start losing weight. The gimmicky diets haven’t worked and i need to change. i’m starting adulthood and don’t want to end up on my 600 pound life in my 30s i deserve better than that.

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Just starting out, need to lose 172 pounds, feeling scared and alone

I feel very alone and kind of hopeless in this.

My doctor gave me some very strong and unsettling test results demonstrating my need to lose weight. Specifically, I’d need to lose 172 pounds to reach the goal BMI she set for me. Otherwise, I'm at risk of developing some very undesirable medical complications.

I am 1 week into my new lifestyle of eating better and exercising, and I’m so scared that it just won’t be enough. I’m scared that it’s impossible to lose this amount of weight. Scared that the medical complications will end up developing anyways because I will always be severely obese.

I don’t know what I’m doing in this weight loss effort, and I have no one to talk to about this. The doctor referred me to the weight management program at my clinic, and I had my first meeting with them today. It’s clear to me that their goal is to fast-track all weight management patients into bariatric surgery. She gave this long pitch explaining that using diet and exercise can only help you lose a certain percentage of your body weight, and after that, your body will fight against you to lose any more. She says that bariatric surgery is the *only* option if I want to see substantial weight loss for the long term. And even then, the surgery won’t help me lose even half of the total amount of weight I need to drop. Plus there’s always a risk of regaining it.

Listening to her made me feel absolutely hopeless.

This is a very emotionally challenging issue, stemming from a long childhood/teenage life of extreme diets and eating disorders encouraged by my anorexic mother. And so, they also referred me to a therapist who specializes in eating disorders and nutritional health. But her schedule is booked so far out that I can’t start talking to her until the end of JANUARY. God, this is just a lot for someone to deal with all alone and have no one to talk to about it. I hope one of you might care.

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DAE relate to this garbo? (image)

Here's how my "weight loss goals" have gone lately.

I'm not trying hard enough. That's the truth.

I'm still eating too much, I'm still not counting everything in MyFitnessPal, and I'm not trying to cut the junk food out. I'm not being active enough. I could make excuses, because I have plenty of those (like I had a baby less than a year ago, or I'm trying to be a working mom, or I'm nervous about losing the weight now then gaining it again when we have our next planned pregnancy, or that the pandemic is stressing me out, or that I comfort-ate everything to cope with extraneous drama from an asshole-"friend," or that I used to have bulimia ten years ago so losing weight the safe way is "too hard" for me and I shouldn't even be trying), but none of those excuses mean anything when I say them. And they don't matter as much as me wanting to be better.

Ugh. Hi guys. Happy Tuesday.

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The Importance of Adjusting Calories for Weight Loss

When talking or reading about weight loss, we hear a lot about managing and adjusting our calories. But what exactly are calories? How do we know just the right amount to consume each day? And how might our caloric needs change as we lose weight?

What 100 Calories Really Looks Like

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What are Calories?

adjusting calories

The answer to this first question is easy. Calories are a simple way to measure the amount of energy you get when you eat food, says Mayo Clinic. Your body needs calories just to perform its most basic functions—keeping your heart beating and your lungs breathing—as well as to fuel your daily activities, from walking around to working at your job.

Carbohydrates, fats and proteins are the macronutrients that provide the bulk of your calorie intake. According to Mayo Clinic, they are your body’s main energy source. No matter which nutrients you eat, the calories are either rapidly converted to energy or stored in the body as fat. “These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories,” says Mayo Clinic.

Calories and Weight Loss

adjusting calories

According to Merriam-Webster, the metabolism is all the processes by which the body converts calories into energy. You may have heard that if you consume a greater number of calories than you burn, you will gain weight. And this is fundamentally true. However, the number of calories that you need each day is influenced by a variety of metabolic factors, such as your age, gender, height, starting weight and daily activities.

These metabolic factors determine your total daily energy expenditure (TDEE) or the number of calories you burn each day. As you lose weight or change your activity level, your TDEE and metabolism adapts and changes. Because of this, many dieters find that their diet is “less effective” over time. In reality, they haven’t adjusted their eating! They’re still eating for their starting TDEE.

If you continue to diet without adjusting your calories for changes in weight or activity level, your results can take a big hit. According to the peer-reviewed journal, Obesity, losing weight decreases the metabolism, causing you to burn fewer calories throughout the day. Everyday activities also tend to decrease on a reduced calorie diet for weight loss. On the other hand, as you shed extra pounds, you may be more likely to engage in physical activity and structured exercise. While most people assume that an increase in activity leads to faster calorie burning, this is not always the case when dieting. Consuming less calories can cause you to burn less calories during exercise. All of this leads to metabolic adaption and different caloric needs during the weight loss journey.

You’ll get the swiftest results if your weight loss plan accounts for the changes your body goes through as you drop the pounds, as well as all of your other personal attributes. But here’s the good news: adjusting calories doesn’t have to mean giving up foods you like or even eating less food. Instead, you can choose meals and snacks that nourish you well and satisfy your appetite without loading you up on empty calories.

Metabolism and Weight Loss: What You Need to Know

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Calories on Nutrisystem

adjusting calories

The all-new personalized programs from Nutrisystem take your unique metabolism and TDEE into account to create a weight loss plan tailored to you. We understand that your metabolism and needs change as you lose weight and get more active. That’s why we’ve integrated the NuMi app into the personalized Nutrisystem journey. This is our smart weight loss tool that adjusts your meal plan to your ever-changing needs, so you can keep losing weight and progressing towards your goal at an inspiring pace. NuMi will monitor your TDEE as you lose weight, adjusting your calories and meal plan as needed. It’s a diet that adapts to you!

There is no doubt that a calorie deficit is important for losing weight. However, decreasing your calories too low for too long can actually hinder your progress. If calorie intake is too low, the body will defend against this by decreasing the metabolism. This is the metabolic adaptation we mentioned earlier! Nutrisystem personalized plans aim for a healthy rate of weight loss, which is about one to two pounds per week. This helps to ensure a healthy weight loss while trying to minimize the metabolic adaptation.

On Nutrisystem, you also get to eat all kinds of foods you love, from burgers and pizza to ice cream and cake. Plus we send them directly to your door in perfect portions for the ultimate convenience.

As you travel on your weight loss journey, Nutrisystem dietitians use the information you provide to recommend the best foods for you from our extensive menu and with the “add-ins” you pick up at the grocery store. This guidance keeps you making progress to your goal, even as your body—and its needs for calories—change. That’s the straightest path to the new, slimmer you!

Lose weight with a personalized meal plan tailored to you! Get started with Nutrisystem today >

4 Science-Backed Reasons a Personalized Diet Plan Works

Read More

The post The Importance of Adjusting Calories for Weight Loss appeared first on The Leaf.



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Confused- weight loss feels too slow but on paper is too fast? Yet I haven't actually lost much weight? Any insight appreciated

For reference: 27F/5' 2"/SW: 147/CW: 140

Hi Loseit! I'm new here, and about a month into really committing to a weight loss journey/hopefully lifestyle change. I started at 147lb, and I'm down to 140 but very stubbornly staying at 140 over the past week or so. I do a 1200 calorie/day vegan diet (well-balanced, at least according to my apps) and have a somewhat active job but haven't been able to make myself make the time for true exercise since starting this. I've lost 7lb in almost a month now, which on paper seems to be faster than recommended but somehow in my head it just feels really slow. I can't connect that I'm actually seeing success and should be happy about it, I just feel disappointed when I weigh myself every morning and see the same number. I guess I'm looking for any insight on how to get past that need for instant gratification and be happy with slow, sustained weight loss.

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Day 1? Starting your weight loss journey on Tuesday, 29 September 2020? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

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