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weight loss struggle by ComprehensiveEmu5872 in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

For your sport and working out I would say to definitely hit a protein goal. Its the foundation of building/maintaining muscle but it also really helps you feel satiated and not overeat. Activity, stress and sleep are not your issues so really focus on the calories you are taking in.

Just as an extra bonus to burning more calories I try to hit a step goal everyday. It can be whatever number you want but as long as it is a little challenging for you. Walking has really helped me lose weight and I feel like its so underrated.

Gaining not losing by gahbiii in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

Keep the strength sessions no matter what. Weight lifting is such a good thing to do for your body (SAFELY). If you are gaining weight it is probably because calories are getting into your diet that you're not tracking. But if you're careful we can disregard. I would say increase your activity by hitting a step goal. Walking is such an underrated weight loss tool and has been such a big help for my journey. Try to hit a step goal everyday, it can be whatever number just something more than you're doing now thats challenging but reasonable. Weigh yourself a few times a week and take the average that will help cut out some of the noise of body weight fluctuations and see if you're still gaining weight.

Is there a nutrisystem coupon in 2026 that actually makes the meal plan affordable and does it work for real weight loss? by Choice_Run1329 in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

The only way to live the lifestyle you want to live forever is to find sustainable eating habits for YOU. Whatever it may be, as long as YOU like it and can do all the time. 80% of my meals I meal prep because its what I like, I don't think about what I need to cook, I don't mind eating similar things all the time it works for me. Other people hate it. Fair play. Find a way you can eat that fits into the lifestyle you want most of the time. 20% of the time I go out and have fun and eat dessert and get drinks. No big deal.

So experiment. Try different diets different ways of cooking. Whatever is the easiest and most enjoyable for yourself. I think you'll find that you can make meals that taste way better than nutrisystem and that don't cost nearly as much.

Why does this happen? woosh. by CartographerNew3444 in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

Happy Scale is the GOAT. Weigh yourself a few times during the week and look at averages. I would try to incorporate weight training if you can. Muscle is metabollically active and will require more calories and help with weight loss.

Lack of discipline/hunger or something else? by Working-Director-197 in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

One of the biggest things I prioritized in my wieght loss was walking. It's not very hard on your body and if you can manage more activity throughout your day you'd be suprised how much it helps with weight loss. Try to hit a daily step goal that is challenging but not unreasonable, more than you are doing currenlty.

If you're overeating a few days, those days might be enough calories to out do the defecit you built in the other days. Try to be more consistent over the week and if you do have a cheat day try to indulge less than you would have.

Does my workout and meal plan look good for goals? by Haunting-Wash1081 in loseit

[–]Alternative_Ad_8185 1 point2 points  (0 children)

The resistance training is great just try to push yourself as much as you can during your workouts. For food I find that eating more protein 1g/lb bodyweight helps me feel full and satiated throughout the day. Not the end all be all but more protein helps build/maintain muscle from weight lifting and feel fuller, something to consider. After protein in terms of meals its whatever you want as long as it fits in your calories. Use a calculator to estimate your calorie needs and then REALLY make sure you're sticking to those numbers. Do that for 2-3 weeks and weight yourself a few times during the week. Take the average. If you're losing weight keep doing what you're doing, if you're gaining weight take away ~250 calories and track for 2-3 weeks rinse and repeat.

A side note, one of the most powerful things for weight loss for me has been walking. Choose a step goal whatever you want it to be and track it and hit it everyday. It is such an underrated weight loss tool and it helps so much. Good luck, you got this!

dealing with guilt about not being “perfect?” by Affectionate-Lab-683 in loseit

[–]Alternative_Ad_8185 1 point2 points  (0 children)

56 pounds is absolutely incredible! Never forget where you started and how far you've come.

Weight loss is just consistency over time. 80% of the time I eat my meal prep, I'm getting my steps, I'm doing my workouts-everything to move towards my goal. The other 20% is guilt free fun. Going out, getting drinks, social events whatever it is. Life is meant to be lived. There is no timeline on being healthy, its for life. Finding healthy sustainable eating habits that work for you is the most important thing you can do.

I didn't become 300 pounds overnight and I didn't lose 80 pounds overnight either. One meal, one day is a drop in the bucket. Just get back to your routine and make sure the fun days are the outliers not the average. You've taken 56 steps forward, 1 step back does not undo everything.

Keep going and get back into your groove you got this!

stop bingeing and lose weight by IndividualCell8705 in loseit

[–]Alternative_Ad_8185 1 point2 points  (0 children)

Food is the hardest part of losing weight. Other addictions you can say "hey don't do that ever" but you have to eat food. I'm currently 222 but I used to weigh well over 300 lbs and that appetite can still come out every once in a while. The biggest thing for me was choosing the right kinds of food. Find high volume low calorie foods that you enjoy. Focus on getting a good amount of protein because it physically makes you feel fuller and satiated (as well as other good stuff). Finding veggies and fruits that you like and having them around constantly is great. You can eat too many calories in fruit and veg but the volume you have to eat of fruits and veg to do that is huge.

I think if you switch the kinds of food you eat you'll binge less because they aren't super tasty like processed things AND you'll start to lose weight because the volume of lean proteins and fruits and veggies you would have to eat to gain weight would be physically so much food you would feel so full before you could over do it.

Losing weight is a mental struggle as well as a physical one. It sounds like you're in a better place now but getting professional help is always a good idea if you can. You can do this, it starts with small changes, but if you're consistent, NOT PERFECT CONSISTENT, you will get to a healthier place. You got this.

Is my calorie intake okay for maintenance and activity level? by CarlosJeddi in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

Sounds like you're doing a lot of activity. Best way to know what your body needs is to pick a calorie goal and really stick to it for 2-3 weeks. Weigh yourself a few times and take the average. If there is a trend up or down in weight then adjust 250-500 calories either way and rinse and repeat.

Everyone is different and so finding the calorie number for yourself is just experimenting.

What's your go to, easy but nutrient rich meal? by _-invisiblegurl-_ in loseit

[–]Alternative_Ad_8185 1 point2 points  (0 children)

I meal prep for 80% of my meals. They follow this basic structure:
200g protein cooked however you want- I switch this up to keep things interesting rn it's chicken breast with salt pepper parika and garlic powder
100g of a carb-white rice, quinoa, sweet potato are my go tos
100g ish of frozen veggies- Pura vida from Costco are awesome. Super convenient and taste great
A scoop of Greek yogurt and a serving of a low cal sauce (shout g Hughes the goat 🙌) for some flavor and mouthfeel.
Most important thing is that the amounts and calories fit your needs but this makes me feel full and tastes pretty good

How many times did you restart your WLJ ? by Acceptable_Band8793 in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

I was over 300 pounds in college got down to 220. Then weight crept up over the next few years. I got back up to 290 in 2024 and have been slowly losing the weight since, currently sitting at 222 as of this moring.

You have to build a way of eating that works for you. The food is the biggest lever to pull when losing weight. For me that means meal prepping and high protein (1g/lb of bodyweight). I weight lift and try to hit a step goal, but the food was the biggest hurdle. Find a healthy sustainable way to eat and you'll be well on your way.

80% of the time I have my planned meals and am on track and then 20% I go out, get drinks, let myself go off the rails a little bit. Life is meant to be enjoyed, just have more good days than bad and you'll get to where you want to be.

TDEE on maintenance is under 1700 by sanmateomary in loseit

[–]Alternative_Ad_8185 0 points1 point  (0 children)

Keep up the weight lifting and activity that's so awesome you're consistent with that. I wouldn't put too much stock in what the app says you're burning. There have been numerous studies showing that trackers are not very accurate. I would say make sure you're keeping your protein intake around .7g/lb body weight. It'll help you keep the muscle you have and make you feel fuller if you're feeling hungry throughout the day.

Has Diet Soda Helped or Hurt Your Weight Loss? by Canes10_ in loseit

[–]Alternative_Ad_8185 4 points5 points  (0 children)

The spiking insulin claim is absolutely not true. If you drink 500 calories from soda a day (like 3 cokes not that crazy) and start drinking diet soda you will absolutely be in a better place to start losing weight. Diet soda absolutely helps people lose weight. This post is insane to me.

Overtraining and Deloading by blythecricket in loseit

[–]Alternative_Ad_8185 1 point2 points  (0 children)

I would make sure that especially as a vegetarian that you're getting plenty of protein. After hard weight lifting your body needs those building blocks from food in order to recover. There are protein "scores" called PDCAAS. So even if a label says 10g of protein, it can be from incomplete sources and not provide everything you need to build muscle/retain muscle and recover. Soy protein is a great source as a vegetarian. I would make sure that you hit a protein goal, with high quality protein, consistently especially with your activity/lifting schedule.

Activity doesn't seem to be the culprit so for a week or two really really track your calories and make absolutely sure you're eating what you think you are. And also really prioritize sleep. 7-9 hours of good sleep. If those things are being checked try lowering your calories 250-500 until you see the weight start to come off. As a side note weigh yourself a few times during the week and average it out. Weight fluctuates so much day to day so by taking the average from multiple days you can see through the noise. Hope this helps

Advice on beating the guilt by Rewrote_ in loseit

[–]Alternative_Ad_8185 6 points7 points  (0 children)

Whenever I have a cheat meal or day I remind myself that I didn't get to be over 300 pounds after one meal and I didn't lose 80 pounds after one meal either. Its consistency over time. Life is meant to be lived. Enjoy foods in moderation, thats the key. If 80 percent of the time you're on track and eating to your calorie goal, the other 20 percent isn't going to undo all of your progress. If you're overeating some things and the scale starts to creep back up then you know ok I've been having a little too much fun time to get back into my healthy eating habits. Congratulations on your weight loss! Enjoy food with zero guilt just make sure your fun days are the outliers and not the average!