CHECK THIS OUT!!! A TOTAL LOSS OF 290 LBS. / BYJENNIFERLYNN

Today’s video is about 3 cosmetologist that started their weight loss journey at 3 different times. Many sacrifices have been made as well as life changes. We have all 3 experienced different process’s in losing the weight. All 3 of our lives have changed dramatically in so many different ways. Too getting married, to having babies, moving into our homes. A lot of learning a new lifestyle along the way and keeping that lifestyle.
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How Important it is to Practice Portion Control at Restaurants

News flash: Life happens. And you can’t always be at home to make amazing, healthy, delicious meals in your own kitchen. Sometimes you go out to dinner with friends. Sometimes you need to have lunch with a client. Or sometimes you’re just out running errands and can’t make it home.

That doesn’t mean that your portion-control plan has to go out the window!

If you know what kind of meal you’ll be presented with when you’re away from home, you can use these tips to help make it a healthier experience:

Burgers
Skip the cheese and bun, wrap in lettuce, substitute mustard in place of any sauces and load it up with veggies.

Burritos
Skip the tortilla and make it a bowl or salad, go for lots of veggies, opt for brown rice and black beans, forgo the dairy (i.e., sour cream and cheese), portion out a sensible serving for yourself now and save the rest for later.

Pizza
Start with a small slice of veggie pizza, order a small salad and add lean protein (like shrimp) if you want.

Indian Food
Skip the appetizer, look for dishes with turmeric, choose tandoori items, stick with lentils and chickpeas, pass on the paneer and ghee, forgo the rice and naan.

Mexican Restaurant
Skip the chips and salsa, fill up on veggies rather than meat, choose pico de gallo and guacamole over sour cream and cheese.

Japanese Restaurant
Limit the rice, start with edamame and green tea, use chopsticks to help you eat mindfully, skip mayo-based sauces

And if you don’t know what kind of food offerings you’ll be faced with, keep these tips in mind:

Start with a broth-based soup or salad with balsamic vinegar and oil. This can help you not feel like you’re starving and must eat everything in sight when the main meal comes.

Skip whatever sort of free starter they bring out first, whether that’s chips and salsa, a bread basket, naan, etc. Usually it’s just empty carbs and calories.

Don’t drink your calories. Instead of soda or booze, opt for water or unsweetened tea instead.

If you can, offer to split an entree with your partner, friend, colleague, etc. That way you’ll automatically have half of a portion.
Load up on veggies. Choose a meal that’s primarily comprised of vegetables so you’ll feel fuller and get more nutrients.

Ask for things like dressings and sauces on the side.
If you’re not sure how something is prepared or what’s in a certain dish, ask the waiter.

Steer clear of fried and sauteed dishes. Opt for grilled, steamed or broiled dishes instead.
Take your time. Eat slowly to give your stomach enough time to tell your brain you’re full.

WEIGHT LOSS TRAPS & HOW TO AVOID THEM

WEIGHT LOSS TRAPS & HOW TO AVOID THEM

You know what to do to lose weight: Eat a little less, move a little more, and figure out what works for your body. “No more chocolate,” you declare. “I’ll take up Cross Fit,” you promise. “I can live without chips for a while,” you vow. But then one day you’re tired. Or grumpy. Or that lethal combo: hangry. So you figure you deserve the raspberry truffle ball, dammit. And before you’ve polished off that leftover holiday candy, you’ve begun spiraling down a slippery slope that ends with ice cream on the couch at midnight.
All the science in the world won’t help you lose weight if your heart isn’t in the game. It’s not enough to know what to do—the secret is understanding how to make yourself do it. Experts have discovered that shifting your mind-set can give you an edge. “Dieting books focus almost exclusively on what and what not to eat, with the assumption that this is just a mechanical process,” says clinical psychologist Edward Abramson, professor emeritus of psychology at California State University in Chico and the author of Emotional Eating. “It’s like, ‘If you know you shouldn’t eat bacon, then you just shouldn’t eat bacon.’” That’s why people fail at diets: They forget to account for moments of boredom, weakness, or sadness, or for any other perfectly normal situation that could get in the way.
 

Lifestyle shifts like joining a gym and stocking the fridge with fresh produce are good, but to really move the needle on the scale, you need to delve deeper, says Holly Lofton, assistant professor of medicine and surgery and director of the medical weight-management program at NYU Lang one Medical Center. “Take a hard look at your past weight loss attempts,” she advises. “Think about what got in your way, then find solutions to those issues now.”

 
To help, here are a few common pitfalls. See which ones ring familiar—and learn to sidestep them once and for all.
It’s no news flash that maintaining a healthy weight is good for you. Even a small loss can improve blood pressure, cholesterol, and blood sugar. And a large, sustained weight loss can boost energy, mood, and self-confidence. The trick is closing the gap between the knowledge and the plan—especially when there are french fries between the two. To find your motivation, create a list of reasons why you want to lose the weight, says Robin Frutchey, a counselor and behavioral therapist for the Johns Hopkins Weight Management Center in Baltimore. The more specific, the better: “Rather than saying, ‘I want to be healthy,’ write down, ‘I want to lose weight so I don’t have a heart attack like Dad,’” she says. “It’s a bit more salient.” This can help motivate you now and a few pounds down the line, when you lose steam. “Refresh your memory about why this is so important to you,” says Frutchey. “Seeing the reasons on paper is helpful.”
Not a list maker? Create a visual cue. Post the “before” picture of yourself in a bathing suit or at a family gathering and look at it when you’re tempted to stay in for another Netflix marathon instead of heading to the gym, says Lofton. If your reason is more internal (“I want to have energy for my kids”) than external (“I want to fit into my old jeans again”), you can still find ways to make it visual—a photo of your children running and playing, say, or of the ride they want you to take them on at Six Flags.
If you ban doughnuts forever, eventually everything starts to look (and maybe even smell) like a doughnut. “That’s one of the problems with dieting,” says Abramson. “It frequently presents an all-or-nothing mentality.” But deprivation can set you up for a binge: The moment your resolve is weakened, you’ll reach for the entire box of doughnuts. So instead of never eating your favorite food again, Abramson suggests thinking of it as a dessert (yes, even if your trigger food is barbecue potato chips). Follow these rules for dessert: Eat it only after a meal, when you’re already pretty full. Eat a small portion, on a plate. Don’t sneak it. And enjoy it: “Eat it slowly,” says Abramson. “Prolong the pleasure.” Beyond the happiness that comes with keeping these treats in your life, having a sense of agency over what you eat can actually help you eat less. Knowing you could eat that cookie if you wanted to, you’re more likely to weigh the pros and cons—and maybe decide it’s not worth it. “When you don’t feel like somebody else is restricting you, you tend to make better decisions,” says Frutchey.
The average person makes about 200 food-related decisions a day, says Brian Wansink, PhD, director of the Cornell Food and Brand Lab in Ithaca, New York, and author of Slim by Design. It’s not “Should I eat cereal for breakfast?” It’s “Cereal A or cereal B? How much should I pour? How much milk do I need?” “Because we’re unaware of many of these decisions, the environment can push us to eat more,” says Wansink. Faced with sugary cereal or bran flakes, you might choose the sugary cereal. Wansink’s radical idea: “Change your environment to help you mindlessly eat better.” One strategy is to straighten up your kitchen. His research found that people in cluttered surroundings (dirty dishes, mail piles) ate 44 percent more snacks than those in a clean environment. “That out-of-control environment primes you to say, ‘If the rest of the world is out of control, why try to control what I eat?’” he says. Clutter also raises stress levels, and that can lead to overeating. Another idea: Hide junk food. Research revealed that people who kept fruit on their counters weighed 13 pounds less than their snack-displaying peers.
We eat for all kinds of reasons that have nothing to do with being hungry. Weight loss comes easier when you understand your motivation. Start by spending a week or two writing down everything you eat and how you were feeling when you ate it, suggests Rachel Goldman, PhD, a psychologist and clinical assistant professor in the department of psychiatry at NYU School of Medicine. Her tip: Pay special attention to the evening hours, which she notes are particularly difficult for many of her clients. “People think they’ve been ‘good’ all day, so they allow themselves to indulge—which could lead to overindulging,” she says. “Or someone may have had a stressful day and come home to take comfort in food.” Then there’s the modern classic: eating mindlessly in front of the TV.
Next time you find yourself absentmindedly poking around the kitchen for a snack, stop and ask whether your body really needs food, suggests Goldman. If it happens often, she recommends tacking a sticky note that reads, “Why am I doing this?” or “Am I hungry?” to the cupboard door or the fridge to stop you in your tracks. Or ask yourself, “Am I so hungry that I’d eat steamed broccoli?” Emotional hunger is usually for something specific, such as a carbohydrate or a sweet. “When you’re physiologically hungry, you’ll eat anything,” says Goldman.
Maybe you’ve identified that you’re feeling, well, a feeling and not physical hunger. In that case, come up with a list of three to five substitute behaviors for eating (brainstorm them now, when you aren’t hankering for a cookie). Find alternatives that will remove you from the situation, distract you, and hopefully make you feel good or productive, says Goldman. Call a friend, take a walk, do a load of laundry, or work on a craft project with your kid.
Willpower is an unreliable tool. “It’s a finite resource,” says Abramson. And that means you run out of it as the day progresses. It’s easier to say yes to exercise or no to a hunk of cheese when you’re well rested than after you’ve turned down dozens of temptations all day (you got out of bed, you stopped a Gilmore Girlsbinge—the list goes on).
You don’t need willpower; you need a new thinking pattern that you can put on autopilot. Cognitive behavioral therapy suggests that we can train our brains to make better decisions. When it comes to weight loss, CBT explains that there’s a thought between “I’m tired” and “Give me all the pizza.” It’s the self-sabotaging rationale: “I’m too tired to cook” or “Everyone else is eating pizza. Why can’t I?” The key is to catch that thought and replace it, explains Deborah Beck Busis, a licensed clinical social worker and coauthor of The Diet Trap Solution. “In-the-moment decisions are hard,” she says. “Plan in advance.”
So right now—before you find yourself facing mushroom-and-pepperoni deliciousness—ask yourself what you were thinking the last time you ate something you later regretted. What would you like to tell yourself before it happens again? Maybe it’s “That extra slice will make you feel sick” or “You’re so close to your goals, and you don’t really like mushrooms—it’s not worth it.” Then write down your reasons on paper or in your phone and read them daily. It’s about building a skill, says Beck Busis, not about some magical “power” you either have or don’t.
You don’t have to cancel all social events to see progress on the scale; you just need to plan ahead. “Take the thinking out of the equation to make it easy for yourself when you’re in these situations,” says Goldman. Look at menus and decide what to order before you meet at the restaurant—since by then, you’ll be hungry and possibly influenced by what others are ordering. In his research at the Cornell Food and Brand Lab, Wansink found that placing your order first can help, too. You’ll be less likely to cave when your friend orders a bacon double cheeseburger. He also suggests limiting yourself to two “extras” (like a beverage, sides, or complimentary bread) over the course of the meal. This way, you’re not depriving yourself; you’re making choices.
You might assume that a gym session gives you a free eating pass for the rest of the day. In fact, one study published in the journal Appetite suggests that just thinking about exercising prompted participants to reach for more snacks. But here’s a reality check: The average 155-pound person will burn about 300 calories during a half hour of running—and a post-gym milkshake cancels that out fast. Weight loss, after all, is about creating a calorie deficit.
One way to rewire your brain out of expecting a post-sweat binge? Reframe your workout as a break. Cornell Food and Brand Lab research showed that when participants thought of an activity as a “scenicwalk” instead of an “exercise walk,” they ate half as many snacks afterward. “Call it a personal break, meditation time, or time away from the kids,” says Wansink. “Thinking of it as a positive indulgence makes you less likely to compensate by eating more later.”
A lot of factors go into weight—medication, hormones, genetics, and water retention, to name a few. At times, despite your best intentions, the scale might not budge (and it might even go up a pound or two). Don’t let it get you crazy—or make you quit trying. “I encourage my clients not to have purely weight-related goals,” says Frutchey. Instead, perhaps you want to feel confident in a sleeveless top or do all the “push yourself” variations in kickboxing class. Ultimately, “if you’re meeting your daily calorie and fitness goals, your weight will likely follow,” she says. Accept, too, that sometimes you might eat a cheeseburger. The experts agree: Stop beating yourself up about it. Think of it as just one of the 200 food decisions you’ve made today—then move on. Frutchey tells her clients to keep a list of their small victories, like choosing the apple over the chips. “People focus on the one thing they did wrong this week and forget the 80 things they did well,” says Frutchey. But it’s those 80 positive things that really make the difference over time.

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3 Common Mental Struggles After Gastric Sleeve Surgery








In the beginning of your gastric sleeve journey, it seems the emphasis is on recovery, new ways of eating and drinking, etc. But your mind is going through a transformation, too. And it’s important to acknowledge feelings that are familiar to many sleevers, especially as they adjust to anew lifestyle.

#1: “I’m Tired”
You feel like you’re slogging through the day, even as you’re losing the weight that was holding you down. What’s up with that? Several things may be at play here. If you’ve just had surgery—meaning within a week or two—you may be overdoing it. Rest up. If it’s been longer, start by contacting your doctor so he or she can review your medications. Next, make sure you’re getting enough sleep. Your body is working hard to shed pounds, and it needs adequate rest in order to keep going.
And speaking of losing weight, one of the most common reasons behind this new feeling of fatigue is a steep decrease in the number of calories you’re consuming. It’s critical to your success, but until your body adjusts to it, you may feel a bit weak or even lightheaded at times. I can review your food diary with you to ensure you’re getting enough calories. If you are, just know that it’s a temporary situation that will soon pass as your body adapts.
Note: If you notice your energy flagging right after you eat, the culprit may be related to dumping syndrome. When food goes into your sleeve and empties right away into the first portion of your small intestine, it hijacks a lot of blood to your gut and you wind up dragging butt. It’s not harmful, and it’s likely temporary.
#2: “I’m Moody”
It’s not fun for you—or the people in your life—when your moods are all over the place. For better or for worse, this is pretty normal. Again, sometimes the cause of your crankiness is adjusting to consuming a lot fewer calories than you’re used to. Many of my patients go from several thousand calories a day to about 800 calories after gastric sleeve. That’s going to cause a few mood fluctuations. If you’re getting at least 600 to 800 calories per day, this kind of moodiness will pass fairly quickly as your body gets used to it. Also, have your doctor do a medication check to see if any of them could be contributing to mood swings.
Keep in mind that adhering to your pre-op diet will help get this out of the way before surgery. Some people don’t understand that there’s psychological component, as well as a physical aspect, to the pre-op diet we prescribe. I promise it’s not to make your life harder; it’s actually designed to make your life easier after surgery, thanks to a healthier body and mind.
#3 “I’m Stressed”
Most of the time, my patients are flying high on their new gastric sleeve lifestyle. But there are times when it can be overwhelming. Adding to that stress is the fact that the “head hunger” that likely led to a significant part of your obesity doesn’t necessarily go away after surgery. You know you need to eat quality foods, but you’re still craving bad carbs. And that can be very stressful. My staff and I are always available to discuss strategies to combat head hunger, but if this struggle simply isn’t going away, speaking with a specialized therapist can make a huge difference. How do you know if you’re experiencing head hunger? If you can only eat small quantities of quality foods (protein and veggies) but can chow down on lots of fries and cookies, you’ve got a head hunger problem.
n the meantime, substituting physical activities can help relieve social head hunger cues. Instead of a lunch meeting, plan a walking meeting. Go biking, hiking, and swimming with friends and family, rather than out for dinner and drinks.
If one of more of these issues are affecting you, rest assured that you’re not alone!

“Changing lives…one sleeve at a time”.

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Make The Healthy Switch From Soda to Another Fizz

Whether you’re diabetic or want to decrease your sugar intake for other reasons, the American Diabetes Association recommends alternatives to soda such as water, unsweetened tea, coffee, and drink mixes. Here are some ideas to get the perfect mix of flavor and fizz from your drinks.

Mix seltzer/soda water with juices

Jeltzer: A jeltzer is amazingly simple to make. You only need to mix in one part of your desired 100-percent juice for every three parts of water. To have it taste more like soda, use seltzer or soda water instead of plain water. Experiment with thick juices such as grape and cranberry.

Fruit/herb infusions

Soda water infused with cucumber and citrus: Prepare a pitcher of soda water. Wash and slice one thick cucumber, and slice one large lemon or orange. Stir in the cucumber pieces and the citrus, and let the mixture settle overnight in the refrigerator. Experiment with other fruit combinations, and enjoy!
Cold herbal infusions: Fill a jar or pitcher with cold soda water or seltzer. Wrap 1 ounce of an herb such as lemon balm or marshmallow root in cheesecloth. Tie one end of the bundle. Dampen the herb just a bit, and put the bundle slightly below the water in the pitcher. Place the tied part of the bundle over the pitcher or jar top, and loosely turn the top or jar lid into place. Let the mixture infuse overnight.
Alternatively, put the herbs directly in a jar or pitcher, fill it with water, and tighten the cap. Let the mixture soak overnight.
Ginger ale: Add a spoonful of grated ginger to a glass of ice and seltzer water. Add a low-calorie sweetener, and you’re set.

Flavor concentrates and flavor enhancers

You can find flavor concentrates at any grocery store; popular brands include Crystal Light and MiO. Whatever flavoring product you’re considering, always remember to check the nutritional information for calories, carbs, sugar and sodium, in case you need to limit your intake of any of those ingredients. Prepare your glass of soda water or seltzer, squeeze in a few drops of flavoring, and enjoy!

Tips for making the switch from soda

Follow these tips as you make the switch from soda.
  • Always keep soda alternatives on hand. You might even want to invest in a soda carbonator machine.
  • Experiment: Try oranges, cucumbers, berries and other fruit, as well as vegetables, in your water, to see what tastes you prefer.
  • Restructure routines: Where you might have previously enjoyed an afternoon soda at your desk, try a soda alternative, or go for a 10-minute walk.
  • Don’t quit soda altogether. It may be easier for you to let yourself still enjoy soda a few times a week. Discuss this with your doctor to determine what is a safe amount.
To get a fizzy, soda-like experience without the negative side effects of actual soda, try a few of this healthy and tasty recipe. I invite you to tell me about your experiences with quitting soda in the comments.
 

CUCUMBER CITRUS INFUSED WATER

Ingredients

  • 1 large cucumber washed and sliced thick
  • 1 large orange or lemon sliced
  • 1 pitcher of water

Instructions

  1. Fill a pitcher with water. Stir in sliced citrus and cucumbers. Allow to sit overnight in the refrigerator to infuse. Enjoy and refill as often as you’d like.

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7 Tips To Beat Food Cravings

It’s incredibly hard to resist food cravings. Sometimes it feels like you just can’t stop thinking about eating a thick slab of hot apple pie or a bag of your favorite barbecue potato chips. Even substituting a carrot for those chips doesn’t stop the craving. Luckily, there are a few things you can do to overcome temptation and stick to your diet. Try one of these tips the next time you have a serious craving.

1. Replace your mental picture

Researchers at the Monell Chemical Senses Center and the University of Pennsylvania Medical School discovered that your brain produces a mental image of the food you crave. If the food you eat doesn’t match that picture, the craving will continue.
Changing the image in your head can help you overcome a craving because it’s impossible to picture two things at the same time. Conjure up an image of your favorite relaxation spot or your dog to eliminate the craving. If you find it difficult to stop your mind from roaming, keep a printed photo handy. It can be easier to focus on an image if you can hold it in your hands.

2. Embrace sharing

In many cases, you don’t have to eat an entire bag of barbecue potato chips to satisfy your craving, but once you open that bag, it’s often hard to resist finishing it. If you buy the food you crave, make sure there’s someone else around to help you eat it. You’ll get to indulge without overdoing it and just might become the most popular person at work, thanks to your generosity.

3. Change your routine

Many people associate foods with certain activities, such as popcorn with a visit to the movie theater. If your usual Friday night routine involves pizza and ice cream in front of the television, it’ll be hard not to crave those foods since you now associate them with your end-of-the-week TV schedule. Find something else to do on Friday night and break that association.

4. Don’t forget to inhale

Researchers discovered that a whiff of certain non-food aromas, such as jasmine or eucalyptus, helped people overcome food cravings in one study. Keep a vial or two of essential oils on hand or put a scented candle on your desk. Candles often produce such strong aromas that you don’t even have to light them to take advantage of their scents.

5. Pack a snack

If you’re concerned about calories, it may be tempting to skip snacks. Unfortunately, when you’re hungry, you tend to crave multiple foods, not just one, which means it’s even easier to overindulge. Instead of eliminating snacks completely, choose small snacks that are high in protein, like whole wheat peanut butter crackers or string cheese. The protein in these foods will help you feel fuller longer.

6. Get more sleep

A good night’s sleep can reduce your cravings. A lack of sleep negatively impacts your ability to make good decisions and increases activity in the part of your brain that controls desire, according to UC Berkeley researchers. Since sleep deprivation affects your judgment, it will be even harder to resist that bag of potato chips. People who don’t get enough sleep are also drawn to salty and high-calorie foods when they experience cravings.

7. Reduce stress

If you notice that your cravings increase when you’re under pressure, try a few stress-reduction techniques. Yoga, exercise, massage and meditation can help you feel more calm and relaxed, and decrease your desire for that bag of chips.
Cravings don’t have to ruin your diet or weight management plan. When temptation strikes, experiment with these tips to find a strategy that will help you stay committed to healthy eating.

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How Many Calories Should I Eat?

One-size-fits-all calorie recommendations do not work. They must be customized to each individual.

To accurately determine your daily calorie amount above, enter your current weight, age, height, and gender into the calculator. Do your best estimate of how much exercise you will be doing.The results will show how many calories you may eat in order to maintain or lose weight. You don’t need to adjust this depending on your exercise rate – that is factored into the equation. The maintenance value is the same as what some people call Total Daily Energy Expenditure (TDEE).
*As you lose weight you will need to recalculate based on your new weight.
Calories for Fat Loss science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss.
In reality things don’t quite work that efficiently!
Generally, a person’s energy expenditure becomes less as they get lighter – meaning that you will inevitably plateau. The amount of food intake that once resulted in weight loss, will now only maintain.

Warning!

Always try to aim for the “Fat Loss” daily calorie level.
The “Extreme Fat Loss” level is effectively a rock bottom calorie level. Do not attempt to immediately drop your calories to this level hoping for the quick fix. This may ultimately backfire.
The Extreme Fat Loss level shows the lowest calorie amount
that can be considered
. It should be seen as the exception rather than the rule.
It truly is better to burn the fat than to starve it.

The Weight Loss Plateau

Why use the 7-day Calorie Cycle (Zig-Zag)?
Over time our bodies adapt to a lowered calorie level.
Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.

This is why most of us reach a weight loss plateau.

At this point, the only option is to boost metabolism:
  • increased cardio,
  • weight training,
  • ‘cheat’ meals (i.e. occasional high-calorie meals),
  • cycling (or zig-zagging) calories,
  • even manipulating macro-nutrient ratios can all help to do this (don’t forget adequate sleep and hydration).
You often find that the nearer you get to your goal weight (or body fat percentage) – the harder things get!
Continually dropping calories only serves to lower metabolism even further – the moment you return to ‘normal’ eating – the weight comes back on. The 7 Day zig-zag provides a suggestion for daily calories that will keep your body guessing – and increase your chances of continual weight loss.

Minimum Daily Calorie intake

It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels.
Health authorities do set some baselines – these are 1200 calories per day for women, and 1800 calories per day for men.
These absolute rules don’t make sense – are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don’t work – but do give us a starting point.

When reducing calories:

Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.
Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.
Learn to eat slowly – research shows that faster eaters are heavier people1.

What happens when calories are too low?

  1. Muscle mass is broken down for energy (catabolism).
  2. Metabolic rate will begin to drop (typically) after 3 days of very low calories – this is related to, and compounded by the loss of muscle mass.
  3. With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability.
You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

Exercise Level

As your exercise level was already factored into the equation, there is NO NEED to subtract calories burned by exercise.
It is very hard to generalize exertion from exercise.
For the sake of simplicity we define exercise here as 20 minutes of elevated heart rate.
So, 3 times/week is 20 minutes of elevated heart rate 3 times per week. For you this could mean a brisk walk, for others it could be a slow jog.
Intense exercise can be defined as an hour of elevated heart rate (however intense workouts such as a series of body weight exercises (or heavy weights) with little or no breaks are considered intense even when only a shorter duration).
Have a play with our calories burned tool to see how different exercises compare. I encourage you to include exercise in your lifestyle change: it helps to maintain muscle when under calorie deficit, and it’s great for your heart and mental state.
Macro Counting
Macro Counting is a popular way of calorie-based weight loss because it is very personalized and unrestricted. It teaches dieters how to calculate their calorie needs (just like our calculator does above) as well as how many grams of carbs, fat, and protein (macros) they should be eating each day for weight loss.
No foods are off limits as long as they fit your daily macro amount.
Lose Fat AND Build Muscle?
Most people lose muscle mass when restricting calories. It takes great effort to maintain muscle tone – and it is even more tricky actually building muscle while losing fat.

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Avoid Weight Loss Plateaus 5 Ways

Long-term, sustainable weight loss often comes with prolonged periods where you lose nothing. You watch everything you eat and hit the gym regularly, but your weight stays the same. The scale just won’t move — a plateau. When this happens, it can be demotivating and intensely frustrating. After all, if you’re doing everything right, why won’t the weight go away? The simple answer is that your body adjusts to changes. When you’re losing weight, sometimes it adjusts a little too well. You’ve cut back the calories, and your body responds by slowing your metabolism.
Jump past the plateau by changing up your routine. Here are a few quick tips to get back on a losing trend.
1. Mix up your exercise routine
If you do the same exercises every time you go to the gym, they get easier. This means you burn fewer calories at each workout. To get the maximum benefit from every minute you spend at the gym or on the track, try changing up your routine. If you usually lift a lot of weight for fewer reps, do the opposite for a week. If you run for half an hour every day, try doing some interval training. Changing your exercise routine ups the difficulty and helps burn more calories.
2. Increase your calorie intake
It might sound counter-intuitive, but if you went from eating more than 2,000 calories a day to just over 1,200 calories, your body might be confused. Starvation mode slows your metabolism and causes your body to hang onto every calorie. Try adding calories to your daily allowance or do up and down days. For example, on a day when you don’t hit the gym, you eat around 1,500 to 1,800 calories. On a day when you do, add an extra 300 to 400 calories.
3. Check your macronutrients
Sometimes, it’s not the raw calories impeding your weight loss; it’s the source of those calories. High carbohydrate diets can cause some people to have trouble shedding pounds. Look at the amount of fat, carbs and protein you consume; cutting back on the carbs and upping the protein can often give your weight loss a big boost.
4. Wait it out
Most plateaus only last about three weeks. If you stick with the program and eat fewer calories than you burn each day, the weight will eventually come off. The trick is to be honest about what you eat and track your diet consistently. If you get back to the basics of watching everything you eat, you can likely reveal where you might be going wrong.
5. Check in with your doctor
If none of the above solutions work, it’s time to schedule an appointment with your doctor. Get the all-clear from your doctor before you try anything drastic with a weight loss routine. It could be a medical condition that’s preventing you from shedding weight. Be sure to get tested for:
  • Thyroid dysfunction
  • Insulin resistance
  • Polycystic ovarian syndrome
  • Diabetes
  • Other metabolic disorders
Proper medical treatment and specialized lifestyle remedies for these conditions can help you get back on track with your weight loss.

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Are You Still Gaining Weight on Your Diet? Here are 4 Reasons Why

As the march to understand weight-loss and body sculpting ambles forward, our views on diet and weight-loss are increasingly nuanced. People on diets typically lose between 5% and 10% of their body weight, but the overwhelming majority eventually gain it back. Weight-loss has to involve changes you can sustain for the long haul; otherwise your efforts may be wasted. But what if you haven’t managed to lose weight yet? Here are the most common causes.

1. You’re gaining weight, not fat

Gaining weight doesn’t necessarily mean you’re gaining fat. Muscle is more dense than fat, which means even a small gain in muscle can cause you to move up the scale a bit. This is especially true if you’re doing more strength training—in the form of yoga, weightlifting, or calisthenics—than aerobic exercise. With enough time, you should begin shedding fat at a faster rate than you gain muscle, eventually allowing you to lose weight.

2. Crash diets and unhealthy eating plans

Even if you eat significantly fewer calories than you need in a day, you can still gain weight if you adopt an unhealthy eating plan. Foods with a high glycemic index, sugars (including simple carbohydrates), and some other foods can cause your body to stubbornly cling to fat. Likewise, it’s possible to feel like you’re eating less when you’re really not. An otherwise healthy diet that also includes three sodas a day and a shot of liquor at night may mean you’re consuming way more calories than you need.
Crash diets can also cause you to gain weight, particularly if the diet is not sustainable for the long-run. For instance, if you adopt a highly restrictive diet during the week, allowing yourself two “cheat days” on the weekend, you may be so nutritionally starved that you overeat on these days, causing you to gain weight.

3. Starvation mode

For most of human history, it was starvation, not obesity, that led to the most health problems. This means our bodies have evolved a mechanism to help us avoid sudden or excess weight loss. If you cut calories too dramatically, your body may go into what’s known as starvation mode. Starvation mode causes your body to desperately cling to fat, struggle to build muscle, and slow down your metabolism. If you’re still not losing weight after a month or two, consider the possibility that you could be slowly starving your body.

4. A sudden transition

If you need to lose weight, odds are good that you have a semi-sedentary lifestyle. Initially, transitioning from a sedentary life into one packed with exercise can cause a bit of weight gain. Though you’re losing fat, you may gain water weight for several weeks. Give it a month or two, and you may find that things begin to balance themselves. 

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