Ideal Protein Diet - Maintainers Vol 9




Pages : [1] 2 3

View Full Version : Maintainers Vol 9


wuv2bloved
11-30-2012, 11:28 AM
Ok, I noticed this one was over 500post and didn't want to have it closed before opening another one so here it is!!!


SaraBean
11-30-2012, 12:50 PM
Thanks Wuv :)

Maile
11-30-2012, 03:34 PM
Thanks WUV. It has been a hectic few days..too many meetings.
I am working on getting a few pounds down so I am on the low end of my range.


Ishbel: I have no experience with spirulina. Your VIP is getting close to goal..Great.

Sonyainava: I would also consider quinoa a carb..but try it with the avocado..even if the avocado is a fat. If you go up I would take out the avocado or drop back to only one half cup of carbs..not one.

Evapet..See you soon! Good luck on your phases and getting where you want to go.


New Englander
11-30-2012, 03:48 PM
Hi Maintainers, I've been posting a lot in the reboot thread. I had a month of doing what I want and it caught up to me. It's all good 'cause it was fun! And now I know how to get it off (I love that part of this "diet").

Have a great day all!

Maggie

Maile
12-01-2012, 08:28 AM
Maggie. Ip gives us the tools to reboot and lose when we need to. That is why I love IP. I am glad your reboot is going well!

Momto2cs
12-01-2012, 11:54 AM
Hello volume 9!
I went to another Christmas party last night. That was definitely my cheat day! Must drink lots of water today!

Determinedat47
12-01-2012, 02:16 PM
Wonder what ever happened to jellymae, pixlkitty, linden,itsabout time(lindsey)and where are you capricious????????

Momto2cs
12-02-2012, 09:20 PM
Yes. I hope they are all out there maintaining and enjoying life!

Ishbel
12-03-2012, 08:48 AM
Hey Hey Everyone,

Hope you all had a great weekend. Put up the Christmas tree this weekend and numerous other decorations. Smushed the VIP's and my decorations together, I don't think Vadar (his decoration) intended on protecting a pink castle (my decoration)! But hey its cute and it works and it makes me laugh! :)

SO, not sure if anyone but maile saw my query - does anyone use spirulina??

New Englander - There is always Phase 1 to fall back on, I know you'll do well :)

Determinedat47 I often wonder that too, lindsey had a blog on her signature, maybe you can find it if you find one of her posts. I always insert 'Star Wars' in a hope to bring cap out of lurkdom (if she's there).:wave:

Here's a great quote from Beck Diet Solution:

Monday Motivation: There is a big difference between things that are really hard and things that are impossible. If you feel daunted by the prospect of losing and maintaining weight, remind yourself that it is a matter of learning and practicing (over and over again) necessary skills, not an impossible feat. Telling yourself itís impossible is an excuse to give up. Telling yourself itís hard but worth working on is a motivation to keep moving forward.

Maile
12-03-2012, 09:33 AM
Isbel, that was a great quote from Beck.It is a matter of learning and practicing over and over again.

Determined: I also wonder how many of the people who do not post are doing.I wish them well and hope they are happy.

The Xmas parties are starting. I love the comment that Xmas is only one day..not a month of indulging.

cbl70
12-03-2012, 11:04 AM
Hello Maintainers,
I'm taking the plunge and dumping ALL my "way too big now" old clothes. They are having a professional clothing drive at my office this week so I'll be making a major contribution. But I've almost nothing left in my closet.
I've only been in maintenance about a month but I'm determined to maintain. It's scary getting rid of everything but I don't want to give myself any room to grow back into them.

greeniris
12-03-2012, 11:38 AM
Good morning! I'm coming out of 'lurkdom' on this thread now, as I am on my 2nd day of P3, and feeling good (other than a sinus infection). Have had LizRR's Peachy Bread Pudding these past 2 mornings (made a double batch) - mmmmm:D Still figuring out the rest of my breakfasts, but looking forward to maintenance in a couple of weeks!

Have to admit, up until about 3 weeks ago, really thought I had this program down and had learned how to control my urges to eat off program (emotional/stress eating. Even though I am post-menopausal, IP has played havoc with my hormones!). Lately it has been soooo hard to stay OP, and in fact I did have a couple of minor cheats. Goes to show that I have to ALWAYS be on my guard; and don't get over-confident. I'm going to check out some gyms in the area this week and get the schedule of classes at the Sportsplex. It's time to tone & strengthen these weak & flabby muscles - LOL.

Have a great Monday!

Maile
12-04-2012, 07:48 AM
Greeniris: I think we will all always have those urges for food that need to be controlled. The other day I was depressed as I was sick of endless days of freezing fog. As I drove home I told myself that I wanted something very good to eat. Now this is comforting yourself with food. However, I was not bingeing or going off. I just made one of my favorite low carb meals.

cb170: Getting rid of those large clothes is a sign that you believe in yourself and your ability to maintain. Good for you!

Have a great day maintainers.

LizRR
12-04-2012, 10:42 AM
Hope everyones been well, i have suddenly found myself on the higher end of my safe zone! Tom is also over a week late, still surprising that my cycle is still off sometimes. I have been lax on some P4 guidelines, but havent gone off the deep end, i definitely need to plan and track my meals better though. It is easy to "lose count" when things get busy! I am running the Dallas Half Marathon Sunday morning and feel great!

I did my morning run today, might try to squeeze in a bootcamp tonight if i get home in time. I made butternut squash need & ricotta pancakes this morning...yum!

eandc2006
12-04-2012, 11:22 AM
Hey maintainers. I am about to join you all here real soon. Starting p3 next Monday and planning in starting maintainence on Xmas eve. Have been bak on phase 1 since the 25th and am down another 6lbs after phasing off for three days to enjoy thanksgiving and then getting back in with it. My question is how long do you do phase 3 for before going to maintainence again? Do you do your time in phase 1 until you get to goal, two weeks of 3, and then onward or do some of you jump back into maintenance right away after phase 1? I am traveling for Xmas and would like to have a balance of eating what I enjoy within moderation and also maybe doing some phase 1 days to keep things in check and maybe even loose a pound or two.

slow2lose
12-04-2012, 02:30 PM
Hi all - just thought I'd check in since I start my second week on P3 today which means uh oh for this day next week. I still kind of feel like IP just cuts you loose at the most important moment. I think I'll still be doing the P3 Meal Replacements (that I posted about earlier) and some restricteds for a while.

My Coach amazes me - she lost about an extra five pounds in maintenance and never gained a pound and it's been a year - and she doesn't work out. I am definitely working out again and I hope I can stay where I am at. But I'm scared - I do love to pig out and am afraid of the urges to do so. I'm having one right now and counting the minutes till I can have my IP soy snack - what is it going to be like am not restricted to having an IP snack - what will I reach for?

Lizzy63
12-04-2012, 04:49 PM
Hi, all! Finishing phase 3 this week and going to phase 4 on Monday. Can't wait! I am thinking I'll basically be doing phase 3, with some additions - nuts and fruit for snacks, a bit of cheese here and there... Loving my breakfast and it's going to be hard to give it up to do a phase 1 day following a cheat day.

I have learned so much from reading the maintenance threads - thank you!

Kate1188
12-04-2012, 05:18 PM
Hi all. Phase 4 is going well. Just have a tmi question for you- my period has been mia since October when I started ip. I'm hoping its just my body adjusting to loosing weight so quickly. (Not pregnant!). I'm worried it might have to do with body fat % since my weight is in the healthy range. (Last weigh in body fat was 15.2%. I'm not a athlete and did not want to get too low). Any experience with this? I was going to give my body until January before I make a doctor appointment. I've never had cycle issues before and have weighed 121 most of my adult life up until the past 2 years. Thanks for your help!

locopollo
12-04-2012, 06:03 PM
Welcome new maintainers! :D

infoplease
12-04-2012, 06:06 PM
Hi all. Phase 4 is going well. Just have a tmi question for you- my period has been mia since October when I started ip. I'm hoping its just my body adjusting to loosing weight so quickly. (Not pregnant!). I'm worried it might have to do with body fat % since my weight is in the healthy range. (Last weigh in body fat was 15.2%. I'm not a athlete and did not want to get too low). Any experience with this? I was going to give my body until January before I make a doctor appointment. I've never had cycle issues before and have weighed 121 most of my adult life up until the past 2 years. Thanks for your help!

How old are you?
Besides the diet messing with things, sometimes our bodies make adjustments at various ages. Because 121 is arguably at the low end of the range for your height--even though it was your formal normal--AND your body fat is very low, the combination of the low weight and the low body fat % might be coming into play.

I did read where some girls/ladies lose their periods when they fall below the threshold for them -- in some cases that was 20% bodyfat (sorry, don't remember what site).

From Dr. Weil's site: For a woman of 25, a healthy range of body fat would be between 21-32 percent. This can increase slightly with age, to 23-33 percent for women between 40 and 59 and to 24 - 35 percent for those over 60.

That site also says that 12% is considered essential fat, and 13% to 18% is the minimum range that will support periods.

In general, if you have energy and your period is regular at a "low" bodyfat, then you are OK.

Others on this site have mentioned their periods taking some time to come back. To me, your plan to give it until January makes since as you were "dieting" for two months and you will then be eating on maintenance for two months.

In the meantime, lay off the cardio, assuming you are doing that.
What does a typical P4 day look like for you?

Kate1188
12-04-2012, 06:31 PM
Infoplease- thanks so much for the reply. I'm 31. I stopped working out when I started ip in October. (I preveouosy did Yoga or barre method 2-3 times a week- nothing strenuous. I got burnt out running after my last half marathon in July)

When I started IP my body fat was at 22% so even though I weighed 136 my body fat wasn't too high. I want to have kiddos maybe in the next few years and don't want to mess with my fertility.

Tipical day- breakfast fage 2% yogurt with granola and a apple. Snack muscle milk light, lunch panera avocado chicken salad (dressing on side). Snack almonds or string cheese, dinner some sort of protein veggies & brown rice or other starch & red wine.

infoplease
12-04-2012, 06:56 PM
Infoplease- thanks so much for the reply. I'm 31. I stopped working out when I started ip in October. (I preveouosy did Yoga or barre method 2-3 times a week- nothing strenuous. I got burnt out running after my last half marathon in July)

When I started IP my body fat was at 22% so even though I weighed 136 my body fat wasn't too high. I want to have kiddos maybe in the next few years and don't want to mess with my fertility.

Tipical day- breakfast fage 2% yogurt with granola and a apple. Snack muscle milk light, lunch panera avocado chicken salad (dressing on side). Snack almonds or string cheese, dinner some sort of protein veggies & brown rice or other starch & red wine.

OK.
One theory is supported--things got a little out of whack for you at age 30.
There is something about the 5s (25, 30, 35...) where bodies make adjustments (or maybe just where we notice them).

I don't think 15% bodyfat is going to be compatible with fertility for you. Is your typical adult body fat at 22% or was it lower until about 2 years ago?

As an aside, with IP you definitely lost mostly body fat, 13 lbs worth!

I can do some looking but maybe you might want to shoot for a total lbs of fat, maybe 20 to 25lbs (my coach likes to see women no lower than that). You're at a little over 17.5 now and that would seem kind of low to support a baby, don't you think?

The body fat percent stuff isn't exact, of course. Do you feel great/energetic and love the way you look now or are you thinking it might be a little bit too thin? Do you think the body fat percentage numbers are about right, or too low or high?

Kate1188
12-04-2012, 08:11 PM
Infoplease- I feel much better once I went to phase 2-4. I did phase 1 for 3 weeks and that last week my body was DONE. I was tired and didn't feel right. The problem is that I ended up losing more weight in phase 2 & 3. (I was expecting to gain back the 2-3lbs of glycogen or whatever) At 118 I look healthy- I'm probably a 4 in pants or maybe a tight unbuttoned 2 at the Gap down from a 6 so I'm not super skinny.

This is going to sound dumb but any suggestions to up my body fat a little?

LoriKay
12-04-2012, 08:13 PM
YIPEE!! I'm officially here! Phase 4 starts NOW!!!

Sadly it's 7:00 and I have NO IDEA what to make myself for supper. I will have to look around for phase 4 - no IP recipes on 3FC tonight. For now - maybe eggs with toast and then a salad. I think writing down everything I eat and all the nutrition info. is going to be a HUGE pain. I had a hard time writing down my breakfast, and this is so much more.

LoriKay
12-04-2012, 08:14 PM
Almost forgot - When can we stop using extra birth control. I told DH I would ask today but didn't think of it when I was with my coach.

Momto2cs
12-04-2012, 09:37 PM
I assume you can try to get pregnant any time now that you are in phase 4. If it happens than just stop the phase 1 days.

15% bodyfat is very low. I am under 20% and also rarely have Tom, and if I do it is very light. But I exercise a lot...and am quite muscular.

If you want to get pregnant you may have to reconsider your goal weight...you should discuss it with your doctor. 120 pounds at 5'6" is pretty thin.

Good luck!

LoriKay
12-04-2012, 11:40 PM
Mom, I wasn't clear! No baby- I'm on BC pills but using back up. Do we still need the extra BC to avoid a baby?

infoplease
12-04-2012, 11:59 PM
Infoplease- I feel much better once I went to phase 2-4. I did phase 1 for 3 weeks and that last week my body was DONE. I was tired and didn't feel right. The problem is that I ended up losing more weight in phase 2 & 3. (I was expecting to gain back the 2-3lbs of glycogen or whatever) At 118 I look healthy- I'm probably a 4 in pants or maybe a tight unbuttoned 2 at the Gap down from a 6 so I'm not super skinny.

This is going to sound dumb but any suggestions to up my body fat a little?

I think they way to do it is to up your maintenance intake a little.
You could either do it by increasing the portion sizes of what you are currently eating or add something. Maybe a couple of tablespoons of ground flax seed on your yogurt at breakfast or a tablespoon or two of peanut butter? Add a fruit at dinner? Double the size of your snack (both nuts & cheese or 200 calories of nuts or cheese? Or, make sure you get a minimum of 150g of carbs?

Although quality of food really does count, there is still a calories in/calories out element as well.

I think adding fat could be done just by coming back up to the number of calories to support 121, which could be anywhere from 1210 to 1815/day.

I've also read where there is a kind of bonus week, where you've been in ketosis long enough that your body still burns fat even though you have added back sufficient carbs. Things might level out a little without any extras as you continue in P4, too, especially if you have a lot of "fun" on those "fun" days.

Not sure if any of that is more confusing than helpful. I am still working on the balance of food, exercise and timing, while not devoting the vast majority of my time to the whole thing.

Ishbel
12-05-2012, 08:52 AM
slow2lose Welcome to maintenance! To respond to your question on the threads - I do a phase 1 immediately following my cheat day. I've found if I don't my body tends to hang onto the extra calories (and I've been told that the longer the glycogen stores are in your body the more change your body will assimilate them into fat...is that true or not?...if I don't have a good Ph 1 day then I see it on the scale...so for me it's true). I don't think you'll find one day of Phase 1 that hard with how busy you're going to be working on it. In fact, I find it hard when I'm doing it on a Sunday and have nothing to do. Good luck!

LoriKay Welcome to maintenance - personally I would stop the BC pills...your choice ultimately..have fun! :D LOL

Kate1188 Welcome to maintenance! Agree with infoplease reference your query about adding more cals.

Lizzy63 Welcome to maintenance!

So I'm up on the higher end of my range (not a usual number I see on a Wednesday morning) so it's a shake this morning...I find that when I don't have my usual breakfast I get kinda cranky about it. I had to do some internal talking today "it's ok, it's just something you have to do and it's only ONE morning". Anyone else get like that?

I think it's not a big deal but even after 7 months I still look forward to my Phase 3 breakfast that I eat EVERYDAY...(except for Phase 1 day on Sunday).

Hope everyone has a great day! :)

Lizzy63
12-05-2012, 10:45 AM
The bottle says to use this one only if your needs are not met by a balanced diet. Feeling like I have a fairly balanced diet in phase 3. When did all of you stop taking this supplement?

I will likely continue with a multivitamin and calcium.

Ishbel
12-05-2012, 11:06 AM
The bottle says to use this one only if your needs are not met by a balanced diet. Feeling like I have a fairly balanced diet in phase 3. When did all of you stop taking this supplement?

I will likely continue with a multivitamin and calcium.

I stopped right after Phase 3 and continue taking one multivitamin, omega three and a calcium (personal choice though). :)

slow2lose
12-05-2012, 11:12 AM
The bottle says to use this one only if your needs are not met by a balanced diet. Feeling like I have a fairly balanced diet in phase 3. When did all of you stop taking this supplement?

I will likely continue with a multivitamin and calcium.

I stopped all the supplements as soon as I started Phase 3. Not on anyone's advice, I just hate taking pills. I also cut my water back to 6 a day.

Momto2cs
12-05-2012, 12:55 PM
I still take the supplements when I remember as I continue to eat very low carb.

Lol. I think you can stop the extra birth control. To be honest, I relied on the pill the entire time. I went through a lot of home pregnancy tests as my Tom has really been screwy.

I think the real problem time is during the initial fat loss when more estrogen is released.

LoriKay
12-05-2012, 07:19 PM
Thanks mom, I don't like to take risks in that area!! I've heard about too many IP pregnancies!! I'll go back to the pill only and pray that's enough!

fitgirl2012
12-05-2012, 08:31 PM
Good evening!

I know I'm not in the maintenance phase just yet...I still have 8 days left on phase 3. But I do have a question for you experts! I will be traveling (flying out of state) next week (I will be on my last 3 days of phase 3). My husband will be in the hospital, so it won't be a fun trip. I am very nervous about those last three days of breakfast. I'm going to pack some english muffins and some peanut butter. I'm just hoping that the hotel's continental breakfast has good, healthy items..like my strawberries, yogurt (or milk), and hard boiled eggs. If not, I may have to try & do some grocery shopping for those few days. I'm hoping that I can get by with my lunch & dinner by choosing lean protein + veggies. I might throw in a few extra IP foods just in case I don't come across anything healthy. Any ideas?? :?:

Lizzy63
12-05-2012, 09:24 PM
Good evening!

I know I'm not in the maintenance phase just yet...I still have 8 days left on phase 3. But I do have a question for you experts! I will be traveling (flying out of state) next week (I will be on my last 3 days of phase 3). My husband will be in the hospital, so it won't be a fun trip. I am very nervous about those last three days of breakfast. I'm going to pack some english muffins and some peanut butter. I'm just hoping that the hotel's continental breakfast has good, healthy items..like my strawberries, yogurt (or milk), and hard boiled eggs. If not, I may have to try & do some grocery shopping for those few days. I'm hoping that I can get by with my lunch & dinner by choosing lean protein + veggies. I might throw in a few extra IP foods just in case I don't come across anything healthy. Any ideas?? :?:

Sorry to hear that your DH has to be in the hospital.

I would call the hotel and ask what's available for breakfast so you can be prepared. They could also tell you if there's a grocery nearby. They might even be willing to accommodate if you tell them you're on a restricted diet.

Maile
12-06-2012, 08:19 AM
You could also take IP cereal packets with you for breakfast. You do not have to always eat a P3 breakfast. Good luck. I hope your husband's surgery goes well.

Ishbel
12-06-2012, 09:38 AM
So I was talking to my close friend yesterday about my self talk for breakfast (posted yesterday) "I miss my berries but I know it's only for one day". She looked me dead straight in the eyes "and now you know what its like to maintain" LMAO

As shocking as it may sound you can't hear her voice inflections and the laughter that occurred afterwards. She totally re-framed it for me...it was awesome to have that said to me. It's like I'm part of a club! lol

fitgirl2012
12-06-2012, 11:51 AM
Thanks for your advice & well wishes Lizzy & Maile! My husband will be having back surgery, so I do hope that all goes well for him! :)

I did call the hotel early this morning...and I feel relieved! They do serve fresh fruit & 1% cottage cheese for breakfast (but he did say that a lot of the foods are higher carb). However...what REALLY made my morning is when he said that there was a Whole Foods & a Walmart within 2 miles (their shuttle will take us there!) So I'll just stock up on my healthy berries, Chobani yogurt & etc. while there. He also informed me of restaurant possibilities. I'll still take plenty of emergency supplies, but I do feel better! :D

Congrats Ishbel for being one of "the club!"

greeniris
12-06-2012, 12:53 PM
Good evening!

I know I'm not in the maintenance phase just yet...I still have 8 days left on phase 3. But I do have a question for you experts! I will be traveling (flying out of state) next week (I will be on my last 3 days of phase 3). My husband will be in the hospital, so it won't be a fun trip. I am very nervous about those last three days of breakfast. I'm going to pack some english muffins and some peanut butter. I'm just hoping that the hotel's continental breakfast has good, healthy items..like my strawberries, yogurt (or milk), and hard boiled eggs. If not, I may have to try & do some grocery shopping for those few days. I'm hoping that I can get by with my lunch & dinner by choosing lean protein + veggies. I might throw in a few extra IP foods just in case I don't come across anything healthy. Any ideas?? :?:
Sure hope his surgery goes well and that he has an excellent prognosis! Good luck. And it looks like you got some great advice, and have a plan in place now for your meals.

So I was talking to my close friend yesterday about my self talk for breakfast (posted yesterday) "I miss my berries but I know it's only for one day". She looked me dead straight in the eyes "and now you know what its like to maintain" LMAO

As shocking as it may sound you can't hear her voice inflections and the laughter that occurred afterwards. She totally re-framed it for me...it was awesome to have that said to me. It's like I'm part of a club! lol
LOL - guess it is in how we look at it. And it's great that you have a good friend on the journey with you!

P3 is going really well; am on my 5th day of it. Just realized that I can have ALL veggies now! Whoo hoo - having corn tonight with my turkey burger, rutabaga fries and salad! (Sometimes I think I'm obsessed with food - between all the planning, shopping, prepping & preparing, plus occasional cravings for taboo stuff - it takes up a lot of my thinking time. Sure hope it all becomes 2nd nature in the near future so I feel like I have my life back:dizzy:)

jennydoodle
12-06-2012, 08:33 PM
Just popping in to say "Hello!" Things have been busy, but I have been plugging along. Doing P1 days when I need them and sticking right around 135. Tough time of year, so getting in P1 days when I can. Lots of dinners, gatherings, etc...

Ish- I LOVE what your friend said! So true! It is all about give and take in maintenance.

fitgirl2012
12-06-2012, 11:09 PM
Sure hope his surgery goes well and that he has an excellent prognosis! Good luck. And it looks like you got some great advice, and have a plan in place now for your meals.


LOL - guess it is in how we look at it. And it's great that you have a good friend on the journey with you!

P3 is going really well; am on my 5th day of it. Just realized that I can have ALL veggies now! Whoo hoo - having corn tonight with my turkey burger, rutabaga fries and salad! (Sometimes I think I'm obsessed with food - between all the planning, shopping, prepping & preparing, plus occasional cravings for taboo stuff - it takes up a lot of my thinking time. Sure hope it all becomes 2nd nature in the near future so I feel like I have my life back:dizzy:)

I agree with you! There is a lot of planning, and I feel like I live at the grocery store! I'm right along with you in phase 3. I didn't know that we can have all veggies now...is that correct?

infoplease
12-06-2012, 11:17 PM
I agree with you! There is a lot of planning, and I feel like I live at the grocery store! I'm right along with you in phase 3. I didn't know that we can have all veggies now...is that correct?

I tried to post on this earlier but it didn't go thru.
P3 when I did it in August 2012 did NOT include all the veggies.
P3 is just the breakfast changes and keep the rest of the day like P2.
You only want to do the insulin rush once.

On Dr Tran's website it does say add all the veggies and dairy at other meals, but those that have posted here doing IP with coaches and IP sheets don't add all the veggies until Phase 4 (those on alternatives who follow the IP sheets also have stated they do it the same way).

Did they change it?:?:

fitgirl2012
12-06-2012, 11:35 PM
I tried to post on this earlier but it didn't go thru.
P3 when I did it in August 2012 did NOT include all the veggies.
P3 is just the breakfast changes and keep the rest of the day like P2.
You only want to do the insulin rush once.

On Dr Tran's website it does say add all the veggies and dairy at other meals, but those that have posted here doing IP with coaches and IP sheets don't add all the veggies until Phase 4 (those on alternatives who follow the IP sheets also have stated they do it the same way).

Did they change it?:?:

I think that you are correct. My coach only mentioned that the breakfast was different & that the rest of the day was the same. This is fine with me...I actually really enjoy phase 3! :) Thanks for clarifying! We will see what green iris says. Maybe her coach knows something new. :?:

cbl70
12-07-2012, 10:58 AM
Hey Maintainers...I need some help here.
I've been in Phase 4 since mid-November. My meals are generally Phase 3ish with a few "treat" meals, like Thanksgiving and parties thrown in mostly on weekends. The "treat" meal days I follow-up with a Phase 1ish day. My issue is that I'm still losing about a LB per week.

I haven't really added back any starchy foods but I have added cheese to my salads. I am SO afraid of adding more carbs and having all those cravings sneek back. And it seems really hard to add carbs without adding fats.

What do you all do? Anyone with the same experience? I'm not really opposed to losing more weight. I just think that going much more below where I am (146 this morning) will be harder to maintain.

greeniris
12-07-2012, 12:46 PM
I agree with you! There is a lot of planning, and I feel like I live at the grocery store! I'm right along with you in phase 3. I didn't know that we can have all veggies now...is that correct?

I tried to post on this earlier but it didn't go thru.
P3 when I did it in August 2012 did NOT include all the veggies.
P3 is just the breakfast changes and keep the rest of the day like P2.
You only want to do the insulin rush once.

On Dr Tran's website it does say add all the veggies and dairy at other meals, but those that have posted here doing IP with coaches and IP sheets don't add all the veggies until Phase 4 (those on alternatives who follow the IP sheets also have stated they do it the same way).

Did they change it?:?:
Hmmm - I have a P3 Protocol sheet that says we can have all veggies, EXCEPT potatoes. Not sure if I got it from my coach awhile back, or here on the 3FC site somewhere. I know my clinic really doesn't keep up-to-date well on changes to the protocols. On Tuesday I go back to the clinic and actually meet with the doctor. She likes to meet with everyone just before they go into maintenance, & I will clarify then and let you know. I have not made any other changes besides breakfast. In the meantime, will go easy on the corn & other P1/P2 no-nos. (Sure wish they would put the updated dates on the Protocol sheets so we know which version we have.)

Lizzy63
12-07-2012, 06:29 PM
Greeniris - I have a phase 3 protocol sheet dated 06/02/12 - this one allows 4 cups of the "select" veggies. So, according to this one, no corn. :(

locopollo
12-07-2012, 07:34 PM
Greeniris - I have a phase 3 protocol sheet dated 06/02/12 - this one allows 4 cups of the "select" veggies. So, according to this one, no corn. :(

Do they ever consider corn a vegetable? :?: I would consider it a grain. I really need to dig out all of my materials and review them. :dizzy: I do seem to recall that I had no potatoes on my plan until Phase 4.

Lizzy63
12-07-2012, 07:42 PM
On my sheet, corn is listed in the "not permitted" category under veggies, along with carrots, potatoes, artichokes and all sorts of really yummy stuff! Glad to be arriving at phase 4 Monday so I can have some of these again!

Determinedat47
12-07-2012, 09:28 PM
Corn has about as many carbs as a snickers. Actually, at least a snickers has protein. Don't think corn is healthy.

Lizzy63
12-08-2012, 09:20 AM
Oh my!! Never thought about it that way... DH loves corn, but I will never feel the same about eating it now!

What I really can't wait for is a sweet potato. Not sure how I'm going to do it - definitely some Splenda brown sugar, but since I'm not supposed to mix fats and carbs, no butter to mix it all together. Any ideas?

Hgamroth
12-08-2012, 09:52 AM
Hello ladies! I can't believe I am posting on THIS thread! I will be officially joining maintenance in 1 week! I am LOVING phase 3 and can easily see myself eating this way for the rest of my life. Breakfast has always been my favorite meal so I am in heaven eating my breakfast every morning. :) I have been lurking for quite a while and may have questions down the road.

Determinedat47
12-08-2012, 01:14 PM
Oh my!! Never thought about it that way... DH loves corn, but I will never feel the same about eating it now!

What I really can't wait for is a sweet potato. Not sure how I'm going to do it - definitely some Splenda brown sugar, but since I'm not supposed to mix fats and carbs, no butter to mix it all together. Any ideas?

Sweet potatoes are nutritional powerhouses- very good for you. I believe there is brown sugar made with splenda- and a few sprays of the non fat I can't believe it's not butter and I bet it would be yummy I bet a plain sweet potato would be delicious as well.

Momto2cs
12-08-2012, 01:17 PM
And baked sweet potato fries are delish!

fitgirl2012
12-08-2012, 01:33 PM
And baked sweet potato fries are delish!

Yummy! I also, in the past, bake my sweet potato & then put nonfat Greek yogurt on it (in place of sour cream). Does that sound doable for maintenance dinners?

fitgirl2012
12-08-2012, 01:36 PM
Lizzy, Holly, & Greeniris...looks like we'll all be starting maintenance around the same time!!! Congrats to all!! :carrot:

Maile
12-08-2012, 06:55 PM
Cbl70: Try having a sweet potato or one half cup of black beans with dinner. I did go through a Phase where I kept losing because I was scared to add carbs also. I stopped and settled. You can also have a high fat slice of avocado which might stop your losing weight...or nuts for a snack.

Fitgirl: I use yogurt dips for dinners and it has not hurt me. I use them on veges or meat. Sweet potato baked fries are yummy with cinnamon.

Jenny..Good for you holding that 135 during the holidays.

Lizzy63: It sounds like you are organized and ready for your trip. Planning is helpful.

Greeniris: I felt like that for awhile. If you want to eat healthy and to eat well, it involves shopping, cooking and planning. I am used to it now..and often freeze things ahead or make big batches.

Ishbel: The mornings without berries are rough..but your friend is right..that is the world of maitainance..constantly monitoring what we eat.

I am loving my new zebra pajamas. I grew up being told never to wear stripes, especially horizontal stripes as they make you look fat. It is such fun to wear stripes all over the place and not feel fat!

JKfromIL
12-09-2012, 04:34 AM
Oh my!! Never thought about it that way... DH loves corn, but I will never feel the same about eating it now!

What I really can't wait for is a sweet potato. Not sure how I'm going to do it - definitely some Splenda brown sugar, but since I'm not supposed to mix fats and carbs, no butter to mix it all together. Any ideas?

I love sweet potato fries on phase 4. I top w a tsp olive oil 1/4 tsp sea salt and pepper .YUM!!! I have them a couple times a week and I have been on maint for 6 wks now:)

JKfromIL
12-09-2012, 04:43 AM
Holidays are here.. And I have not had a chance to post in a while:(
I have been on Maint now for 6 wks and I have lost weight every one of those six weeks ( oddly enough more consistantly than the other 3 phases) Anyone else experience this too???

Maile
12-09-2012, 08:39 AM
JKfrom IL:
CBL70 is still losing also. I lost weight on Phase 4 for awhile also. Then I stabilized. Are you worried about still losing or do you want to keep losing?

Determinedat47
12-09-2012, 11:33 AM
JKfrom IL:
CBL70 is still losing also. I lost weight on Phase 4 for awhile also. Then I stabilized. Are you worried about still losing or do you want to keep losing?

Wow Maile,
I was just looking at your stats. 5'6 and 128 pounds. You are quite thin! And I admire that you have been able to maintain that weight. Are you a big exerciser? Or do you just mostly follow the eating guidelines?
I also am impressed with how you try to offer to support to each person who posts. Your posts are not just about you you you. You are definitely the one to watch and pay attention to on this board! Good work.:cool:

patns
12-09-2012, 12:11 PM
I too seem to have stabilized but at the 5 pounds up I regained in phase 3. So I will reboot seriously after the holidays.

I was interested to see that someone had posted about the number of calories necessary in maintenance. Her coach had told her to go by the readout from the last weigh-in on the Omron scale. I had been wondering about that my scale says 1250 calories a day to maintain which seems reasonable to me but lower than I would have predicted based on all I used to believe about weight loss. So really need to stick with the veggie habit which gives the most bang for the buck.

I am noticing on this board that the people who do well in maintenance really get into exercise when they reach maintenance.
My long commute to and from work each day really cuts into my time and with our bitter climate for many months getting around takes so much longer.

I'm just wondering if anyone actually notices the "pancreas reset " thing. I sure don't, if I eat things that are bad for me I gain as quickly as I always did.

But I did notice a "sweet-tooth"reset. The hardest thing for me when I was on phase 1 was when I had to make something for get togethers and couldn't taste it. I hate serving something when not knowing if I did it right. Hubby was used constantly as my official taster.
Yesterday I did some Christmas baking for several things I have to go to in the next few weeks. This time I was able to taste them myself and was surprised that one taste was more than enough. I made two kinds of cookies and each seemed so sweet and rich with just one bite. I thought anymore than that I would be sick.
Luckily hubby's doctor would like to see him gain a few pounds as he willingly gobbled up the ones that didn't fit in the container to go in the freezer.
Maybe it's because I have always been and salty/crunchy fanatic rather than a sweets one. Probably if I ever had chips again I'd be a goner.

I hope everyone is doing well negotiating this trap filled time of year.
Pat

patns
12-09-2012, 12:18 PM
Maile, just noticed your stats again. Each time I do I am so surprised at how much weight you lost and how successful you have been in keeping it off.

Thank you for providing such a long term model of success. it is so easy to slip back into old habits and your posts remind us of the never ending vigilance that is necessary.

Pat

JKfromIL
12-09-2012, 10:40 PM
[QUOTE=Maile;4551813]JKfrom IL:
CBL70 is still losing also. I lost weight on Phase 4 for awhile also. Then I stabilized. Are you worried about still losing or do you want to keep losing?[/QUOTE
IGuess I am a little concerned and I wanted to make sure that I was not alone. I would really love to stabilize so that I could go from weekly WIs to monthly .

JKfromIL
12-09-2012, 10:55 PM
Hey Maintainers...I need some help here.
I've been in Phase 4 since mid-November. My meals are generally Phase 3ish with a few "treat" meals, like Thanksgiving and parties thrown in mostly on weekends. The "treat" meal days I follow-up with a Phase 1ish day. My issue is that I'm still losing about a LB per week.

I haven't really added back any starchy foods but I have added cheese to my salads. I am SO afraid of adding more carbs and having all those cravings sneek back. And it seems really hard to add carbs without adding fats.

What do you all do? Anyone with the same experience? I'm not really opposed to losing more weight. I just think that going much more below where I am (146 this morning) will be harder to maintain.

I am in the same place as you. I have been on maintenance for 6 wks now and I have lost every week. I was told to try to add another serving of fat or carb in a day. I have tried to add that in, although as you said I am afraid of Carbs. I do try to have baked sweet potato fries a couple nights a week ( which feels like cheating to me) I am going to try to add more at breakfast this week to see of it helps stabilize things. I plan to add either an granola or almonds and see if that helps. Who would have every thought I would have trouble stooping the lose??? Glad I not alone :)

Determinedat47
12-09-2012, 10:59 PM
I am in the same place as you. I have been on maintenance for 6 wks now and I have lost every week. I was told to try to add another serving of fat or carb in a day. I have tried to add that in, although as you said I am afraid of Carbs. I do try to have baked sweet potato fries a couple nights a week ( which feels like cheating to me) I am going to try to add more at breakfast this week to see of it helps stabilize things. I plan to add either an granola or almonds and see if that helps. Who would have every thought I would have trouble stooping the lose??? Glad I not alone :)

Can't say I'm feeling sorry for you!:)

Maile
12-10-2012, 07:22 AM
Determined: That was a very sweet post. Thanks for your support. I have been overweight all of my life. Heading into year 2 of maintenance and year 3 of no bingeing, I am determined not to return to being the fat girl. I do exercise 6-7 times a week. My motto is never two days without exercise. I keep to a 3 pound above and below goal weight range. This flexibility allows me to feel stable. I am eating basically Phase 3 with indulgences now and then of carbs. What has helped me the most has been finding low carb foods that I truly love. I do not feel deprived.

JKfromIL: are you eating a Phase 3 breakfast with fats, carbs, protein? Adding nuts is a good idea. Or being generous with a salad dressing at lunch.

Patns:Thanks so much for your support. You are right. It is never ending vigilence. Unlike most people here I weigh myself everyday. If I am in my range, I am keep eating what I usually do. If I am up at the high end or over, I switch to low carb. I am not a good one to ask about the pancreas reset..I just do low carb until I lose and then switch back to higher carb in the mornings.Good for you stopping after one bite. I still have a sweet tooth and depend on WF syrup to keep it at bay. It is hard to exercise with the winter days and the long commute. I still eat the 2 c of lettuce and 2 c of veges for lunch and dinner. You are right about veges giving you the most bang for the buck!
Thanks for your support maintainers. The holidays are not easy. It is going to be a hectic week.

I like this comment: The scale simply tells you what you need to do. This avoids the emotional reaction to the scale, and simply focuses on the action.

Ishbel
12-10-2012, 09:45 AM
Hey Hey Everyone!!

maile Agree with Determined, you're posts are always so calming! Glad you're around! Love your scale quote, might have to add that to my list of quotes I look at everyday.

Lizzy, Holly, Greeniris & fitgirl You have your own graduation class! :)

Cbl70 & JKfromIL I can lose in Phase 4 if I really want to (without doing anything but subtracting calories (specifically carbs). So add a little carbs in, a granola bar at supper is a good 'dessert'.

So I started Yoga, two sessions into it and I can feel and see a difference in my flexibility and feel a difference in my hips. I'm hopeful to start running again in Jan but I did promise myself to take it easy until I know for 'sure'.

I went to a Christmas party this weekend, apparently if you put a spread out in front of me and it's my fun day the old personality takes over and it's on the donkey kong! Whoa, I tried a little of EVERYTHING and then some! Definately felt gross yesterday...ugh! :dizzy: :)

Ishbel
12-10-2012, 09:49 AM
My response to this was "oooooo" - thought I'd share for those who have not 'liked' her (Beck Diet Solution) on facebook yet.

Monday Motivation: The most successful dieters and maintainers are NOT those who never make mistakes – rather they are those who make mistakes and then get right back on track. You do not have to be perfect in order to lose weight and keep it off. What you do need is to be willing to accept mistakes and recover from them right away.

cbl70
12-10-2012, 10:59 AM
I am in the same place as you. I have been on maintenance for 6 wks now and I have lost every week. I was told to try to add another serving of fat or carb in a day. I have tried to add that in, although as you said I am afraid of Carbs. I do try to have baked sweet potato fries a couple nights a week ( which feels like cheating to me) I am going to try to add more at breakfast this week to see of it helps stabilize things. I plan to add either an granola or almonds and see if that helps. Who would have every thought I would have trouble stooping the lose??? Glad I not alone :)


Me too....glad to know I'm not alone. I going to try adding some sweet potatoes. I used to have roasted sweet potatoes and onions all the time before IP.

I have been doing Phase 3 ish breakfasts. Either LizRR's cheesecakes or yogurt with Kashi cereal and a banana. On the weekends I do LizRR's Apple and Oatmeal pancakes. YUM! Breakfast has become my favorite meal.

Maile,
Thanks so much for you input and support. It really helps. And it's so good to know that maintenance IS possible.
What kind of salad dressings do you use? I'm still doing WF or vinegar and olive oil.

slow2lose
12-10-2012, 11:41 AM
Gawd, I feel like I've been thrown to the wind here. . . . can you guys let me know what this looks like? Please and thanks. . . .

BF (as I've been doing in P3)
100 grams No fat Greek Yogurt with Strawberries and half small banana
1 cup Kashi Cereal with half cup 2% milk

Lunch
2 slices whole grain or whole wheat bread
2 ounces white tuna (in water)
1 TBS Miracle Whip non fat
1 Slice Light Swiss Cheese

2:00
Fruit of some sort

4:00
IP Snack (restricted)

6:00 - Dinner
Grilled Chicken brushed with BBQ sauce (NOT WF!!)
2 cups vegies roasted or maybe sweet potato fries or turnip fries

8:00 pm
1 ounce cheese or some nuts or grapes

slow2lose
12-10-2012, 12:04 PM
Some days I'll do carbs at lunch and some days I'll do them at dinner. Here is the dinner version:

BF (as I've been doing in P3)
100 grams No fat Greek Yogurt with Strawberries and half small banana
1 cup Kashi Cereal with half cup 2% milk

Lunch
Salad made with vegies, 1 ounce cheese, 1 ounce nuts, and some deli meat and light Kraft dressing

2:00
Fruit of some sort

4:00
IP Snack (restricted)

6:00 - Dinner
1 cup Pasta, half cup low fat (or home made) sauce and 2-3 TBS parmesan

8:00 pm
1 ounce cheese or some nuts or grapes

Lizzy63
12-10-2012, 07:10 PM
Slow2lose - I just started maintenance today. Your menus look pretty low cal to me - I'm thinking I'll be eating more than this, but I am also planning to maintain at 145 or so. Talked with my coach today about the fat/carb separation thing and he though a small amount of fat with carbs is OK so I think, for example, that the Parmesan cheese with the pasta is OK.

I am tracking everything on MFP so if I do start to gain, I'll have a baseline to work from.

Good luck!

slow2lose
12-10-2012, 07:56 PM
Slow2lose - I just started maintenance today. Your menus look pretty low cal to me - I'm thinking I'll be eating more than this, but I am also planning to maintain at 145 or so. Talked with my coach today about the fat/carb separation thing and he though a small amount of fat with carbs is OK so I think, for example, that the Parmesan cheese with the pasta is OK.

I am tracking everything on MFP so if I do start to gain, I'll have a baseline to work from.

Good luck!

I might track in Fitday like I have been for breakfasts.

I have no freaking idea what to have for lunches - I can't eat the P3 meal replacements every day LOL. I'm actually sick to death of salads - that may change after a while but I've had salad every day for 10 weeks - right now if I never see another salad that's fine by me.

I guess Lean Cuisines aren't good?

I think I'd like a simple ham and cheese sandwich with some baby carrots on the side.

patns
12-10-2012, 08:36 PM
Gawd, I feel like I've been thrown to the wind here. . . . can you guys let me know what this looks like? Please and thanks. . . .

BF (as I've been doing in P3)
100 grams No fat Greek Yogurt with Strawberries and half small banana
1 cup Kashi Cereal with half cup 2% milk

Lunch
2 slices whole grain or whole wheat bread
2 ounces white tuna (in water)
1 TBS Miracle Whip non fat
1 Slice Light Swiss Cheese

2:00
Fruit of some sort

4:00
IP Snack (restricted)

6:00 - Dinner
Grilled Chicken brushed with BBQ sauce (NOT WF!!)
2 cups vegies roasted or maybe sweet potato fries or turnip fries

8:00 pm
1 ounce cheese or some nuts or grapes

I think it looks very good. When you are smaller unfortunately you do need pretty low calorie compared to bigger/taller people. I would try a menu like that for a few days and see what happens with your weight.

slow2lose
12-10-2012, 08:46 PM
I think it looks very good. When you are smaller unfortunately you do need pretty low calorie compared to bigger/taller people. I would try a menu like that for a few days and see what happens with your weight.

I know for a fact my daily caloric requirements to maintain are 1500 - I'm just trying to work out the macronutrient requirements. I think I'm looking at a max of 150 carb grams per day - that's the one I really have to watch! If I keep that under control I think I can manage the fat and protein pretty well.

LoriKay
12-10-2012, 10:09 PM
I've been on phase 4 for about a week and I HATE it! I don't like writing down the carbs, protiens, fats & calories for every bite I put in my mouth. It takes me forever to make my food plan for the next day because I have to sit with a caluclator and figure it all out. Do I really have to do this for the rest of my life? I don't think I'll stick it out if I do. This part makes me crabbier than not eating did!

SaraBean
12-10-2012, 10:28 PM
Hey Hey Everyone!!

maile Agree with Determined, you're posts are always so calming! Glad you're around! Love your scale quote, might have to add that to my list of quotes I look at everyday.

Lizzy, Holly, Greeniris & fitgirl You have your own graduation class! :)

Cbl70 & JKfromIL I can lose in Phase 4 if I really want to (without doing anything but subtracting calories (specifically carbs). So add a little carbs in, a granola bar at supper is a good 'dessert'.

So I started Yoga, two sessions into it and I can feel and see a difference in my flexibility and feel a difference in my hips. I'm hopeful to start running again in Jan but I did promise myself to take it easy until I know for 'sure'.


I went to a Christmas party this weekend, apparently if you put a spread out in front of me and it's my fun day the old personality takes over and it's on the donkey kong! Whoa, I tried a little of EVERYTHING and then some! Definately felt gross yesterday...ugh! :dizzy: :)

I started running once in maintenance and started slow. now after 6 months I am training for my first half marathon! I have been telling myself for awhile now to incorporate some yoga too :) maybe I will try this week! keep us posted with what the doc says and if youwould like some beginner tips I'd be happy to share. God knows I have never been a runner until now!

infoplease
12-10-2012, 10:34 PM
I've been on phase 4 for about a week and I HATE it! I don't like writing down the carbs, protiens, fats & calories for every bite I put in my mouth. It takes me forever to make my food plan for the next day because I have to sit with a caluclator and figure it all out. Do I really have to do this for the rest of my life? I don't think I'll stick it out if I do. This part makes me crabbier than not eating did!

No, you don't have to do that for the rest of your life!

But you do need to do it for a few weeks. Have you tried myfitnesspal.com?
It will make it much easier.

I stopped entering food after about two months on maintenance because I was making myself crazy. I still pay attention, I just don't write it down.

What you are trying to learn is portion size for whatever foods it is that you like.
Then once it is in your head, you just pick your foods. Somedays you'll be up in calories a little and some days down, you're just trying to keep things within your range over the course of a week.

If things start to mess up, then I'll go back to tracking (or just know that I better stop eating "x" for a while).

LoriKay
12-11-2012, 12:38 AM
I'm so glad to know this is temporary. I kept thinking if I wanted to count everything, I would've joined weight watchers! I understand why I need to count and measure for now.

I looked at myfitnesspal but it has different numbers than IP for raspberries and blackberries. That frustrated me because I liked counting all that protien in phase 3. (IP says 8g., myfit says 2g.) I have a lot of homemade venison/pork things like hotdogs... and since I don't know the exact count I don't know how to enter it. On my paper I just put a ? but don't think I can do that on the website.

infoplease
12-11-2012, 04:04 AM
I'm so glad to know this is temporary. I kept thinking if I wanted to count everything, I would've joined weight watchers! I understand why I need to count and measure for now.

I looked at myfitnesspal but it has different numbers than IP for raspberries and blackberries. That frustrated me because I liked counting all that protien in phase 3. (IP says 8g., myfit says 2g.) I have a lot of homemade venison/pork things like hotdogs... and since I don't know the exact count I don't know how to enter it. On my paper I just put a ? but don't think I can do that on the website.

There has got to be a mistake on that paper. The Driscoll website says 1g protein and 8g fiber in a 1 cup, 60 calorie serving of raspberries. Could the IP sheet possibly say 0.8g? I wouldn't worry about the difference between one site saying 1g and another saying 2g, but 8g is kind of a big.

What you can do with myfitnesspal is go in and make a "recipe" for your homemade things based on best guess (like, 8lbs of meat, 2tablespoons mustard seeds, whatever) then say that this makes qty of 16, 4 oz servings and you'll get a reasonable guess on what you have. Or, just keep stuff like that to fun day. Or consider them a "slip" and have one a week on a non-fun day. On the website sometimes you can find what someone else has put in for "homemade sausage" or you can just enter a calorie count for a meal based on your best guess. I pulled up something someone had put into sparksrecipes and it had 4 oz as 220 calories, 10g of fat, about 1 carb and 30g protein. So, use that most typically as a protein at a "fat" meal, with a serving size of 4 to 6 oz and watch how much additional fat you add to the meal. When you have it at your "carb" meal, don't have any other fat at all at that meal. One Phase 4 sheet even suggested that salmon, as a fatty fish, should only be eaten at lunch/the "fat" meal.

You can go to a restaurant and just follow the rules--avoid carbs at the "fat meal" and minimize the fats at a "carb" rule and "eyeball" the portion size. You can have a glass of wine with dinner.

You don't have to try all this the first week. ; )

But try it during this first month or two as your focus on what skills you need to maintain, and build up a variety of foods and the quantities you can have them in (and which ones to avoid or have minimally).

You will learn that each person does it a little differently, based on what "reactions" they have on the scale to choices they make.

Overall, keep a P3 type breakfast, have protein & veggies at lunch & dinner, then you play with supplementing with fats (cheese, oil, nuts) & carbs (starchy vegetables, grains) per "the rules", plus get a snack in when needed.
I find it is not quite counting food groups and not quite counting calories, but kind of focusing on getting enough protein and filling up on vegetables instead of "fun" carbs, with the fats & carbs as "garnish". Keeping most of the eating "whole foods" with the occasional "processed thing" like a bar or packet for snack works best. This is what is working right now for me.

I am still learning, too, so my advice might not be 'all that', either.
Plus, I still will inhale sugary stuff on my fun day and I'm not sure why. I can't fill up on it and I feel pretty crummy the next day, so there are other things to work on once you get past the calorie counting.

Did your center give you a worksheet for phase 4 that didn't involve calorie counting?

LoriKay
12-11-2012, 07:21 AM
Infoplease, Thank you so much!! I have gotten such a bad attitude about the whole thing plus my coaches were fired and I have a new one that I REALLY don't like. It makes me cranky! I will keep at it though and really appreciate your advice.

Ishbel
12-11-2012, 08:58 AM
SaraBean Thanks for the offer, might take you up on it. I was doing pretty good with 10-5 km runs. But then something happened to my hips - actually I think it's my butt muscle. :o I've been doing yoga to help out and getting weekly massages and I think it's starting to FINALLY make a difference!

SO, used Liz's pumpkin pie recipe for VIP's 3rd Phase 3 breakfast...he said "Wow, this really does taste like pumpkin pie" and has no interest in her cheesecake recipe. He mentioned the other day to someone that he was having theatre popcorn and 10 pumpkin pies for his first fun day. Which will be Christmas. Not sure where he's going to get theatre popcorn...BUT...I heard him and knew Liz had a pumpkin pie recipe.

I think I cemented his love...LOL

slow2lose
12-11-2012, 09:01 AM
Infoplease, Thank you so much!! I have gotten such a bad attitude about the whole thing plus my coaches were fired and I have a new one that I REALLY don't like. It makes me cranky! I will keep at it though and really appreciate your advice.

You sound just like me LOL. I was a bit cranky about that too - it just doesn't sound like reality to have to count every morsel of food and have to plan for hours a week - not my reality anyway.

I have been a nortorious calorie counter for most of my life but it's not fun. I'm hoping that after a couple of weeks of doing it (I use FitDay because I've had an account for over 10 years and I have probably entered a thousand foods in there) that I won't have to do it anymore.

I think you will get a good idea after a few weeks what works for you. And don't get overly hung up on the exact macronutrient requirements. I don't believe it has to be an exact mathamatical formula - it's just a guideline, don't sweat the amount of cals or protein in a few berries.

One of my favorite moments was at Weight Watchers a few years ago was when people were arguing over how many baby carrots are allowed. The meeting leader said "none of us is here because we ate too many baby carrots, don't worry about it". I love that!!!!

Good luck, I'm officially on Day 1 of maintenance today. Looking forward to my tuna sandwich for lunch - with a side of baby carrots.

slow2lose
12-11-2012, 09:08 AM
So my boss wants to to take me out for our annual Christmas lunch tomorrow and told me to pick the restaurant.

My absolute favorite is an Asian Fusion place that does an amazing coconut chicken curry that was my last meal before I started IP!! I would LOVE to go there again tomorrow. Today is Day 1 of Phase 4, is that a bad plan? It's all the "baddies": coconut curry sauce, white rice, and is served with a deep fried egg roll. FREAKING YUMMY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Or do I go somewhere boring and have yet another chicken breast and side of veggies for the 1 millionth time. YAWN.

cbl70
12-11-2012, 10:24 AM
I would go...unless you have another "treat" day planned for this week.

SaraBean
12-11-2012, 10:29 AM
SaraBean Thanks for the offer, might take you up on it. I was doing pretty good with 10-5 km runs. But then something happened to my hips - actually I think it's my butt muscle. :o


Ohhhh! My hips bothered me for awhile too!!! I never figured out why! I did switch to a nice pair of running sneakers (Nike LunerGlides) and that seemed to help! Glad the Yoga is helping :)

:running:

Lizzy63
12-11-2012, 12:52 PM
SaraBean - I would appreciate some newbie runner tips... I have thought about starting, but not really sure how and don't know any runners. My dog (Robin, a yellow lab) would appreciate it too, I'm sure! She is often wanting to go faster when we are out walking. :)

I am also using MFP to track calories / nutrients. I don't find it too difficult. I can pretty much access it anywhere - computer at home or work, ipad, phone... You do have to eyeball the info for "reasonableness" - there is some bad data that people have entered in, but if you scroll down, you can always find one that is more accurate. (Oh, and if you have something packaged, the bar code scan is easy!)

I started this when I was still in phase 1 - curious about how many calories, etc. I was really getting, but have continued now for more than 3 months. I will probably do this until I am really comfortable in maintenance and I feel like my weight has stabilized.

LizRR
12-11-2012, 03:18 PM
Howdy folks! I skipped my morning run today as it was 25deg here in TX and 'the group' called it off. I am planning on hitting up a Bootcamp class and a quick 3-mile jog on the dreadmill this evening though. Hopefully 'the group' will do the 7-mile hill run tomorrow. I am doing this awesome Half-Marathon in Shiner, TX this Sunday (www.shinerbeerrun.com), it starts and ends at the brewery (and what a coincidence, my favorite brew!). Now that I have broken my sub-2:00 Half goal the pressure is off, it is supposed to warm up a little before then, not crazy about running in freezing temps...this is Texas after all!

But then something happened to my hips - actually I think it's my butt muscle. :o
...
SO, used Liz's pumpkin pie recipe for VIP's 3rd Phase 3 breakfast...he said "Wow, this really does taste like pumpkin pie" and has no interest in her cheesecake recipe.

Ahhhh....I never tire of hearing about the "breathtaking buttocks"! And tell VIP I take that as a compliment!

My absolute favorite is an Asian Fusion place that does an amazing coconut chicken curry that was my last meal before I started IP!! I would LOVE to go there again tomorrow. Today is Day 1 of Phase 4, is that a bad plan? It's all the "baddies": coconut curry sauce, white rice, and is served with a deep fried egg roll. FREAKING YUMMY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

My very first Phase 4 day was my Fun Day - I had a 4 course gourmet meal with wine pairing for Dallas Restaurant Week, and it was AWESOME! My coach had no problems with it, and said to just follow with my Phase 1 day. I say go for it if you are planning a cheat day, make it a good one!

I started this when I was still in phase 1 - curious about how many calories, etc. I was really getting, but have continued now for more than 3 months. I will probably do this until I am really comfortable in maintenance and I feel like my weight has stabilized.

I barely started using fatsecret.com when we had the Maintainers Challenge on there, which started just as I was entering Phase 4, wish I would have gotten in the habit sooner. It was really eye opening to see what exactly I was eating. I try to stay regular on there - but particularly if I teeter on the higher end of my 'danger zone' I make sure to track closely.

SaraBean
12-11-2012, 03:50 PM
I am doing this awesome Half-Marathon in Shiner, TX this Sunday (www.shinerbeerrun.com), it starts and ends at the brewery (and what a coincidence, my favorite brew!). Now that I have broken my sub-2:00 Half goal the pressure is off, it is supposed to warm up a little before then, not crazy about running in freezing temps...this is Texas after all!


That race sounds awesome!!! Love that there is brewery involved!!!

And WOW you can run a half in less than two hours!!! That is super impressive!!! I cannot wait to just run my first half! Its in March and I am hoping to do it under 2:30. Looks like I could use some advice from you!

Good luck Sunday! Keep us posted!!!

slow2lose
12-11-2012, 04:23 PM
Well here we go - my first maintenance day and I'm already fighting ravaging the cupboards - I'm SCARED!!! :-(

I had a nice healthy day, came home and had an IP snack (salt & vinegar ridges). I'm not hungry but I want to eat junk. Thankfully there isn't any here. I felt like I white knuckled it all the way through P1-3, and now that I know those phases are over something in my brain has clicked off and I just want to binge.

I know I can get through today by white knuckling it but am I going to have these cravings every single day? I was afraid of this. :-(

slow2lose
12-11-2012, 08:05 PM
Well I already kind of blew it a little - they say only carbs twice a day but I had cereal for BF, 2 slices bread for lunch and then 2 ounces of baked potato with my pork chop and Brussels Sprouts for dinner. The whole potato was 4 ounces but I felt too guilty to eat all of it. But then I had a piece of chocolate after dinner.

One day of maintenance and I feel like I should go back on P1 tomorrow. :-(

locopollo
12-11-2012, 08:53 PM
Well I already kind of blew it a little - they say only carbs twice a day but I had cereal for BF, 2 slices bread for lunch and then 2 ounces of baked potato with my pork chop and Brussels Sprouts for dinner. The whole potato was 4 ounces but I felt too guilty to eat all of it. But then I had a piece of chocolate after dinner.

One day of maintenance and I feel like I should go back on P1 tomorrow. :-(

See how your body responds, but looks like your meals were healthy. Just keep fine tuning. You've got this.

I can't do cereal for breakfast. It sets me up for carb cravings for the rest of the day. Pay attention for things like that. We are all different.

slow2lose
12-11-2012, 09:16 PM
See how your body responds, but looks like your meals were healthy. Just keep fine tuning. You've got this.

I can't do cereal for breakfast. It sets me up for carb cravings for the rest of the day. Pay attention for things like that. We are all different.

My vulnerable time is right after work. I have 2 hours before my husband gets home and that's when I did my binging - I'd watch my fave TV shows that I recorded and pig out on junk food. My entire life has been that way - that time of day is a massive trigger for me. I was/am hoping having an IP restricted will help - although I'm craving bigger portions like 2-3 of those instead of one!!

locopollo
12-11-2012, 09:20 PM
My vulnerable time is right after work. I have 2 hours before my husband gets home and that's when I did my binging - I'd watch my fave TV shows that I recorded and pig out on junk food. My entire life has been that way - that time of day is a massive trigger for me. I was/am hoping having an IP restricted will help - although I'm craving bigger portions like 2-3 of those instead of one!!

Maintenance is hard, but you can do it! You might have to change up your routine. I am the same way after work, but more likely to go for wine than anything else...which can certainly lead to other things. But if I get past the first 30 minutes where it is engrained in my brain that it's cocktail hour, I am usually just fine.

greeniris
12-11-2012, 09:39 PM
Hang in there slow2lose...it will get easier! Every transition takes some getting used to, and we have to find our way through each. You will get this down in no time.

Ok - I met with the Dr at my clinic this afternoon and brought up the P3 veggie question. You were all right and my printout of P3 protocol is not...corn is not an approved veg for P3, nor are any of the other 'prohibited' vegs. So now I'm wondering if I've completely ruined my P3 by having corn and carrots a couple of times. Still have 3 more days...

slow2lose
12-11-2012, 09:56 PM
Hang in there slow2lose...it will to get easier! Every transition takes some getting used to, and we have to find our way through each. You will get this down in no time.

Ok - I met with the Dr at my clinic this afternoon and brought up the P3 veggie question. You were all right and my printout of P3 protocol is not...corn is not an approved veg for P3, nor are any of the other 'prohibited' vegs. So now I'm wondering if I've completely ruined my P3 by having corn and carrots a couple of times. Still have 3 more days...

I did the first week of P3 by the book, but on the second week I ate carrots, cooked onions, even had some nuts and grapes and I lost half a pound. Oh yeah and I had MOVIE THEATRE POPCORN when we went to see Skyfall on Saturday. :)

Thanks for the words of wisdom. I'm so scared of reverting to my old habits - I want to be like my Coach who lost 5 pounds in maintenance and has never needed a tweak!!

Ishbel
12-12-2012, 10:01 AM
slow2lose I think your confidence will come with time. Just like weight loss, maintenance is a process not an event. I too have problems with confidence and I try to reframe it when my "OH MY GOD I'M GONNA GAIN IT ALL BACK". I find the more I just say "it's ok chickie, you got this, you know it won't come back over night" the more confidence I get. The more I say it out loud (even if I don't feel it sometimes) the better it gets. You can do this, you just need to believe in yourself. I too have cravings. For example, watching someone eat fries...mmmm...I think "ok, so you can have fries with gravy AND ketchup but you have to wait till fun day and don't forget how gross you'll feel phyiscally if you eat it now". Guaranteed by fun day I'll have found something better to eat than fries and the craving has past. I'm a firm believer in what you tell the universe is what will happen. So if you keep it positive then positive things will happen. Don't think I don't whine to the VIP or have a massive "OMG" when I step on the scale once in a while...my anxiety flares but it does relax when I remember "ok, so you won't gain it all back over night, maintenance is a skill that you have to practice over and over and over".

ie, I loved maile's quote the other day and it's stuck with me "The scale simply tells you what you need to do. This avoids the emotional reaction to the scale, and simply focuses on the action."

I agree with locopollo - figure out where you struggle and plan something for that timing.

Just my thoughts!

Liz Half a marathon in less then 2 hours - SUPER RUNNER!!! You need a super runner cape!

greeniris I wouldn't say you 'ruined' it. I think you'll be ok :)

slow2lose
12-12-2012, 10:53 AM
Thanks for the feedback, makes me feel a bit more grounded. I have to admit that I checked out another one of the threads and got a bit discouraged about people going on and off IP cause they went back to their old habits and gained back the weight.

I've been a yo-you dieter my whole life (usually only 10-15 pounds, but still stupid), and I don't want that to continue anymore. I don't want to be constantly trying to lose 10 or 15 pounds - on IP/off IP. I don't mind the one day a week, but I don't want it to turn into a yo-yo dieting syndrome.

On my home scale which is the one I'm going to have to live by now, I am 107 pounds. 110 is my high end. When I hit the 110 mark, it's time to do something. I don't mind doing a couple of IP days, but I just don't want to be on and off IP for the rest of my life.

I also plan to meet up with my Coach on a monthly basis for a check in and to buy food for the once/week IP days. Hopefully that will also help.


slow2lose I think your confidence will come with time. Just like weight loss, maintenance is a process not an event. I too have problems with confidence and I try to reframe it when my "OH MY GOD I'M GONNA GAIN IT ALL BACK". I find the more I just say "it's ok chickie, you got this, you know it won't come back over night" the more confidence I get. The more I say it out loud (even if I don't feel it sometimes) the better it gets. You can do this, you just need to believe in yourself. I too have cravings. For example, watching someone eat fries...mmmm...I think "ok, so you can have fries with gravy AND ketchup but you have to wait till fun day and don't forget how gross you'll feel phyiscally if you eat it now". Guaranteed by fun day I'll have found something better to eat than fries and the craving has past. I'm a firm believer in what you tell the universe is what will happen. So if you keep it positive then positive things will happen. Don't think I don't whine to the VIP or have a massive "OMG" when I step on the scale once in a while...my anxiety flares but it does relax when I remember "ok, so you won't gain it all back over night, maintenance is a skill that you have to practice over and over and over".

ie, I loved maile's quote the other day and it's stuck with me "The scale simply tells you what you need to do. This avoids the emotional reaction to the scale, and simply focuses on the action."

I agree with locopollo - figure out where you struggle and plan something for that timing.

Just my thoughts!

Liz Half a marathon in less then 2 hours - SUPER RUNNER!!! You need a super runner cape!

greeniris I wouldn't say you 'ruined' it. I think you'll be ok :)

greeniris
12-12-2012, 12:46 PM
Thanks Ishbel. Now that I'm feeling better (respiratory infections), am going to check out a couple of gyms in my area. Really hoping they have some deals going on now. I've stayed the same weight since beginning P3, so figuring this is my "sweet spot."

Back to work...

Hgamroth
12-12-2012, 01:24 PM
Hello maintainers! I have a question for you all: when you started incorporating more intense exercise, did anyone see a gain? I started the C25K program and I am up 2 pounds. I haven't been getting my water in very well either, too many trainings and presentations. UGH! I am not stressing it because if I gain in exchange for tightening, I will take it!

SaraBean
12-12-2012, 03:39 PM
Hello maintainers! I have a question for you all: when you started incorporating more intense exercise, did anyone see a gain? I started the C25K program and I am up 2 pounds. I haven't been getting my water in very well either, too many trainings and presentations. UGH! I am not stressing it because if I gain in exchange for tightening, I will take it!

I definitely started to gain a little when I upped by exercise. I think our muscles are retaining water. I wouldn't worry too much. I finally plateaued out after a few weeks. Definitely make sure you drink your water. That helped.

Maile
12-12-2012, 07:35 PM
Sarabean, Thanks for your support! I have heard that your muscles can gain h20 after workouts. I have increased my levels, but so far so good. Your running is impressive.

Greeniris: I think you will be fine in Phase 3 despite the corn. Ask your coach what she says. You just had more carbs for a few days.

Slow2lose: I love Asian food. You can order a meat curry or a tandori...also a side of vegetables. If you are sticking to plan stay away from the rice and egg rolls. If you are having a free day..enjoy whatever you want! I keep to a 3 pound range also.

Lizr: running to a brewery sounds fun. I love microbrews.

LoriKay: Like Infoplease, I calculated calories, carbs, fats, etc for breakfast initially. I have 6 breakfasts grouped.These are Phase 3 breakfasts. Once I did that I continued to eat the low carb lunch and dinners. On Phase 4 I basically continued the same..adding more fats and adding beans or sweet potatoes once in awhile. I pay attention to my food and track the groups for breakfast but do not count carbs or calories. I cut back on carbs and fats if I start to gain.

Locopollo: that wine is tempting when you come home tired and hungry. I am surrounded by over 100 wineries.

Ishbel: I liked that Beck quote. She is an excellent coach.

Made it through our staff Holiday party today without indulging!
One more coming up soon!

LoriKay
12-12-2012, 10:55 PM
I know I can have cheese and/or salad dressing for my "fat" meal. What else do you like? Just looking for some ideas.

LizRR
12-12-2012, 11:00 PM
Well - darn it - I had a nice, long post of replies that the iPad ate up...so I will just give a quick & dirty personal update...I have found myself at the scary end of my +3lb safety zone! I plan on going to a few Phase 1 days after my race on Sunday, a little worried about going low carb before a long run, and I am being more diligent tracking my food.

locopollo
12-13-2012, 09:35 AM
100 wineries. :dizzy: I don't know if that's my dream or my nightmare! :lol:

Liz, you're right. Don't compromise your energy for the run. Phase 1 afterwards until you're back to where you want to be, or a combo P1&P2.

I just had chili for breakfast. :D I am at the top of my acceptable range. But I survived going out for family style dinner. I did not drink. I made decent choices without being too much of a pain in the butt. I was angry about work when I got there and angry about the way the bill was split when I left (sounds like I have anger issues, but I think I am just under a lot of stress lately), and I DIDN'T HAVE ANY WINE OR SWEETS. :carrot:

The holidays are tough. :( But they can be managed.

Lizzy63
12-13-2012, 01:02 PM
I know I can have cheese and/or salad dressing for my "fat" meal. What else do you like? Just looking for some ideas.

1/4 cup of pecans - I love them!!

Maile
12-14-2012, 09:16 AM
You can also add avocado. I love pecans also!

Thank goodness today is Friday. I ate teriyaki chicken last night and see the water gain. I have a holiday part tomorrow. Today's plan is to keep low carb and exercise! I am trying to get ready for my 3 adult children who will arrive next week and it will be a cooking fest!

Cap: I am glad you are doing well and are back. I hope your legs get better.

Ishbel
12-14-2012, 11:34 AM
cap I second maile's welcome! :) Good to see your name on the boards again!

locco YAY for staying strong. You're right, it's difficult but it can be done! :)

So went to the podiatrist this week, changed my orthotics as apparently after 140 lbs then the original orthotics won't fit (duh @ me). Which wouldn't help my hip problem. I also when to the medical doc yesterday and apparently I have bursitis in my hips...BOTH of them. So the T-Band of my hip is irritating the bursa and it's a never ending cycle. So even though massage and yoga are 'helping' the recovery time is going to be longer then I expected. I plan on doing what I'm doing and icing almost every night (which isn't pleasant). We'll see how I feel in Jan but since it's been a few months (ignored it and ran when they hurt..I know dumb) I may be tempted to get a cortisone shot...that scares me though. I had one once and it hurt like the dickens (course that's not the word I'd use off line)

fitgirl2012
12-14-2012, 11:49 AM
greeniris - glad to hear that you found your "sweet spot!" How is the gym search going for you?

Hgamroth - I did gain 1 pound (almost instantly in phase 3 once I started to workout. I'm doing the P90X program, and love it!! It includes a lot of strength training & some good cardio. I've been working out about 1 hr 15 minutes every day. I also want to add additional cardio to the program, but I'm scared to overdo it. I don't want to get addicted to 2 hour workouts again. How's the C25K program going?

LizRR - I love your profile picture! You look so fit & healthy! :-)

Maile - Like the avocado advice! I will probably add that back in during my lunches (about 1/4 an avocado? Does that sound like too much? Otherwise I love my almonds too! I hope that you enjoy time with your children next week11!

Cap - You don't know me, but I did read many of your posts when I first started this program. I, too, am glad that you are back!

My husband and I got back home yesterday from Texas. He had back surgery last wednesday and looks to be on the mend. I did stay on plan (remember it was my last 3 phase 3 days & I was soooo nervous?!) Well, I packed my own english muffins & PB2 all measured out. Once our flight landed in Texas, we headed to Whole Foods where I bought the rest of my breakfast foods, extra HB eggs & veggies. We ate out a few times mostly Subway, Olive Garden, where I stayed on plan with the ideas thrown out by IP dieters (thanks by the way!!). I also worked out for an hour 2 of the days that we were there. This morning I weighed in & lost .1 lb. Not bad!! TODAY IS MY FIRST DAY OF MAINTENANCE!! :carrot: Let the hard work begin!! I may be asking for input on my meal plan, if you don't mind. My coach hasn't offered much input there.

Question: Is there a limit to total carbs & total fats for a maintenance day? Or do you just follow the "avoid carbs with fats" rule? Also, since my weight hasn't changed, even with adding back some serious weight training & cardio, should I not increase my caloric intake? Right now, my calories are around 1490 per day (typical phase 3 day). My coach told me that I should be taking in around 2000 calories. Any thoughts on this?

Sorry for the very long post...it's been a while! Thanks...and have a GREAT FRIDAY!! :-)

Hgamroth
12-14-2012, 08:04 PM
fitgirl2012--The c25k program is fun! I really want to ease into running because I used to have plantars fasciitis (no orthodics anymore!!!) and I don't want to hurt myself. It is amazing how 25 minutes of running and walking is SO EASY with 60+ pounds off of me! I am also doing the eliptical with varied intensity for 20 minutes. I used to huff and puff throughout this workout and now I barely break a sweat. I want to try P90X when I am in better shape. :)

LizRR
12-15-2012, 01:34 AM
fitgirl2012--The c25k program is fun! I really want to ease into running because I used to have plantars fasciitis (no orthodics anymore!!!) and I don't want to hurt myself. It is amazing how 25 minutes of running and walking is SO EASY with 60+ pounds off of me! I am also doing the eliptical with varied intensity for 20 minutes. I used to huff and puff throughout this workout and now I barely break a sweat. I want to try P90X when I am in better shape. :)

Its amazing how our bodies forgive us, I also had plantar fasciitis (along with knee & back pain) pre-IP when I attempted running. All gone after dropping 72lb! Its sad when I think back to how long I just lived with the pain, stretching my heel each morning and wearing my orthotic shoes for 3+ years. It is a true blessing to be given this second chance to LIVE, so thankful for a supportive family and all yall to see me through. Looking forward to when I am where Mailie is at, hitting long term maintenance.

Hgamroth
12-15-2012, 08:04 AM
Today is my first "FUN" day!!! I plan on my usual phase 3 breakfast and my usual big salad with tuna at lunch but going to thoroughly enjoy myself at my hubby's Christmas party tonight. I am so excited for a weekend away. I am finished with finals and grandma is taking my kids so there will be some celebrating and fun tonight! I will be shopping for new running shoes in the morning. Me! Running! NEVER thought I would say that. :)

Lizzy63
12-15-2012, 11:24 AM
Fitgirl - glad to hear DH's surgery went well and you stayed OP. Its so easy to slip when you're stressed!

Ishbel - sorry to hear about your health problems.

I will admit to being a bit skeptical about the phase 1 day routine... The idea that if you follow the cheat day with a phase 1 day somehow you won't gain. Isn't this just a different way of balancing calories over the week? Would it be just as effective to balance calories some other way, like 2 phase 3 days? Or is there some real science behind this, as my coach tried to tell me?

I have to admit, the idea of having a shake for breakfast is killing me! I love my breakfast!

Thoughts, anyone?

cbl70
12-15-2012, 05:26 PM
Lizzy, I think the real purpose of the Phase I day following a cheat day is to remind us the extremes of how we eat. It's an instant reminder of how we eat to gain weight and how we eat to lose. Unless we have this reminder, I think it's way to easy to start making everyday a little bit of a cheat day. And then we are right back where we started. Just my thoughts....

fitgirl2012
12-15-2012, 05:36 PM
Hgamroth - enjoy your first "FUN" day!!! You will have to let us know how it goes tonight...as well as how well the phase 1 day works. I haven't had a fun day yet...I'm scared at the thought of it...so I'm continuing with phase 3 days for now. I wonder if that is a problem? I'm planning my first fun day for Christmas. But I have also thought that maybe I should "test the waters" to see how I'd even feel while having a fun day for the holidays arrive. Ughh...decisions, decisions!! :) I think that your plan for breakfast & lunch sound like a good way to start your fun day. Enjoy...you deserve it!!

Lizzy63- thanks for your kind words! Like you, I'm just as skeptical about the phase 1 day routine... the idea that if you follow the cheat day with a phase 1 day you won't gain. As I stated above, I'm nervous to even try it...but I will eventually!

Enjoy your weekend!

locopollo
12-15-2012, 06:27 PM
My coach tells me that after I indulge, I should just cut the carbs the next day. Not P1, which she calls extreme, but more like P2. She is also more a fan of cheat meals than cheat days.

Ishbel
12-16-2012, 10:58 AM
lizzy The cheat/clean cycle is in a few diets out there. I think the theory is to not let our bodies get used to what we're eating. That being said there is a lot of people on here that don't do the 'cheat day' and thereby don't need a 'phase 1' day and they are maintaining beautifully. Also think it's a mental game "you can have that, just wait for fun day". We're not suppose to be so regimented that we do not allow ourselves some 'fun'. Many people on here are good at keeping it low carb ALL the time and only need to do a full phase 1 day once in a while (but they are allowing themselves bits of fun along the way just not a full day).

As for not doing the whole day Phase 1....from my experience...if you have a balls to the wall fun day, do the whole day Phase 1. Personally if I didn't do a full clean Phase 1 day then that's more days without my precious breakfast so I just 'git r' dun' on Sunday (today). And I've done a fun day every week since I started maintenance and a Phase 1 day the day after. I've tried with just meat...or even alternatives...it just works better (for me) to do my full day of Phase 1 with IP products. I don't know why but the scale is nicer to me when I keep it to IP products.

One day I hope to be like others on here...and just have a 'treat' now and then. But right now I like relaxing the rules and allowing fat and carbs together. I quite enjoy having a cheeseburger and then having a small ice cream cone afterwards and not worrying about that. :)

Good luck!! Maintenance is all about what works for you.

****

So I bought Jillian Michael's ab work out since I can't do any high tempo cardio....my uber fit gf off line is also creating a back/ab/arm workout for me (Christmas present/wedding preparation lol) So until my hips settle, that's what I'll be doing. Meanwhile, I'm walking around the house with ice packs on my hips! I'm hawt! lol

Maile
12-16-2012, 11:21 AM
Ishbel: I am sorry to hear about your hips and the bursitis. I hope the ice packs are helping. Would acupuncture help?

Holly: I notice that I go up stairs with less huffing and puffing! I am on the lookout for new training shoes also, but am going to wait until I hit Honolulu in two weeks.

Lizr: It is so exciting that you are painfree and runnng.

Lizzy63: My coach was like Locopollo's..cut back on carbs the next day. However, you only need to do a Phase 1 if you are up from a fun day. Some people prefer all IP products. I mainly change breakfast to very low carb..and eat the same.

Locopollo: the problem with all of these wineries, is that you get used to very very good wine! Plus, many of our friends are connected with the industry and there are lots of wine social events. Good for you staying away from wine and sweets at that party.

Fitgirl: 1/4 avocado sounds perfect. I am glad your husband's surgery went well. I honestly don't know a total carb/calorie/fat day count for IP. I just calculated the breakfast and kept eating low carb the rest of the day.

Two holiday parties down. I am still in my range! I did enjoy a cream cheese jalapeno popper yesterday which fortunately did not do any damage.

momat40
12-16-2012, 12:21 PM
Haven't posted in a while, but always lurk. It keeps me accountable now that I'm on maintenance. Yesterday was my DHs year end party and the food was great. I had 4 drinks w/no water in between and I paid for it on the drive home. I felt sick to my stomach all night. So looking forward to my Phase 1 day today and feel so much better. On a funny note, I felt cheated that they didn't offer any desserts. I usually do a cheat meal and stick to Phase 3 on most days, so was soooo looking forward to great desserts. It will have to wait till next week.

Thanks to all that share their stories, it keeps us motivated.

slow2lose
12-16-2012, 01:01 PM
Hey all - just thought I'd drop in after a few days of maintenance. I just had half a grilled cheese sandwich for lunch made with light cheese - I hope that was OK. Friday night I had a Christmas dinner with fellow coworkers - first time I had pasta in months and it was awesome. Had a cookie for dessert. My Coach told me I didn't have to do a P1 day because of one meal but I did a P3 day. Still working on trying do watch it somewhat without feeling deprived.

I don't get that whole sick feeling when eating carbs that some of you mentioned. I'm pretty sure I could go and pig out on pizza and burgers and I'd feel just fine.

Lizzy63
12-16-2012, 07:27 PM
I am 6 days in - decided Sunday would be a good weigh in day, since I am not rushed like during the week. I was up 0.4 pounds, and I am pretty happy with that, since I am still trying to sort out how many calories I need to maintain. Could just be a little water weight, but I'll keep my eye on it and keep tracking things in MFP, maybe cut my calorie goal back a bit.

Slow2lose - I have not had any issues with feeling bad after having carbs either. Had pizza for a cheat day this week - felt like I could have had more with no problem, except of course that I would have gained more than 0.4 pounds! :)

evepet
12-16-2012, 07:58 PM
Hi everyone. You may recall that I posted here around three weeks ago, when I was seeking advice about whether or not to begin phasing out. My weight loss had really stalled, and I was feeling pretty grumpy. LOL. I did P3 for just 5 days at that time and decided to return to P1 to see if I could get closer to my goal. Doing that temporary P3 stint got the weight loss going again, and I managed to lose a further 6 lbs over the past 3 weeks. I'm now well within the range recommended by my Dr. and decided to begin the 'permanent' P3 phasing out process. I started P3 yesterday.

I've also been fighting a bug all week, but slowly improving and feeling some energy returning again.

Just wanted to say 'Hi'.

LoriKay
12-16-2012, 08:01 PM
Welcome Evepet!

I may go back to phase 1 after the holidays. We'll see what I'm feeling at that point. My coaches got switched and I'm very unhappy so I'm just ready to be done with my IP center and try it on my own. Scares me but I think I can...!

patns
12-16-2012, 11:00 PM
That is excellent evepet. I'm glad the phase3 bit got your weight moving again.
I am looking at the low carb mixes and thinking I might try your muffins again if I remember to get tofu.
I am wondering if there is anyone in Canada who didn't get that bug???

Maile
12-17-2012, 07:45 AM
We have lots of sick people here in the US also. Lots of kids home from school.

Welcome Evepet. It sounds like you are ready for maintenance!

Patns: I like the Dixie Counter low carb carrot muffin mix.

LoriKay: I think you can do it. I see my coach maybe once a year now.

Lizzy83; great job of only going up .4 pound!

My sons and daughter are coming in today. Life is going to get crazy around here.

sonyainva
12-17-2012, 07:54 AM
Hi everyone. You may recall that I posted here around three weeks ago, when I was seeking advice about whether or not to begin phasing out. My weight loss had really stalled, and I was feeling pretty grumpy. LOL. I did P3 for just 5 days at that time and decided to return to P1 to see if I could get closer to my goal. Doing that temporary P3 stint got the weight loss going again, and I managed to lose a further 6 lbs over the past 3 weeks. I'm now well within the range recommended by my Dr. and decided to begin the 'permanent' P3 phasing out process. I started P3 yesterday.

I've also been fighting a bug all week, but slowly improving and feeling some energy returning again.

Just wanted to say 'Hi'.

Hey evepat, I am still losing, about 6 to 13 pounds from goal. Wearing size 2 pants. But this is also about health and not just vanity. Most of my weight is in my tummy and boobs. Tummy fat is not healthy so I do want to lose that.

On a positive note I used to have really fibrocystic breasts, there was a walnut sized knot on my left breast that is gone because of IP. So very pleased.

My coach has asked me to do P1 until January 9, 28 days total, and then we are going to reevaluate and I may do what you did.

Lurking and loved seeing your post.

Ishbel
12-17-2012, 08:43 AM
evepet:wave: Welcome to maintenance! I always remember you! :)

maile I am going to try laser therapy over the Christmas holidays, it's kinda that time that there is nothing really 'open'. My VIPF (VIP's Father lol) has an at home laser therapy kit (GO FIGURE) and since he's off booting around the country for Christmas he's let me borrow it. One session down and I feel a difference. So I'm looking forward to a few weeks of that with ice packs. Even the ice felt better!! I thought it was all muscle, I could have been icing it for the last few weeks and I may have been better by now. I actually forgot about acupuncture...when I used it before I responded very well.

sonyainva Good to hear your positive gains in your health. LOVE hearing about those too, IP did a lot for me in many different forms! Welcome to almost maintenance! :)

LoriKay I agree with maile, you can do it as you've had enough experience now...use the forum as your 'support'.

+++++++++++

So I've decided that I will have no free day this Saturday, my usual free/fun day. It will be strange and quite possibily slightly difficult as I've had Saturday as my fun day for the last 8 months (that's right - 8 months in maintenance today baby!! woot woot) I am saving my free day for Christmas and then again for New Yearsn. We'll see what the New Years brings...I'm sure I'll be doing a few 'light' days! lol

evepet
12-17-2012, 10:54 AM
Welcome Evepet!

I may go back to phase 1 after the holidays. We'll see what I'm feeling at that point. My coaches got switched and I'm very unhappy so I'm just ready to be done with my IP center and try it on my own. Scares me but I think I can...!

If you decide to stop working with the clinic, I'm sure you'll find lots of support here. There are so many experienced IP dieters here who seem in general to be much more knowledgeable than many coaches. (And from the sounds of things, sometimes more understanding too).

That is excellent evepet. I'm glad the phase3 bit got your weight moving again.
I am looking at the low carb mixes and thinking I might try your muffins again if I remember to get tofu.
I am wondering if there is anyone in Canada who didn't get that bug???

Thx Pat. I've been avoiding the muffins, etc. for the past few weeks but will certainly enjoy them again in moderation once I'm in Maintenance. While I'm feeling better, I'm still awfully congested. This bug seems to hang on well. I think I picked it up over at my Regional Hospital while visiting - the incubation time fits - no doubt didn't do a thorough enough hand washing job. :devil:

We have lots of sick people here in the US also. Lots of kids home from school.

Welcome Evepet. It sounds like you are ready for maintenance!

Patns: I like the Dixie Counter low carb carrot muffin mix.

LoriKay: I think you can do it. I see my coach maybe once a year now.

Lizzy83; great job of only going up .4 pound!

My sons and daughter are coming in today. Life is going to get crazy around here.

Thx for the welcome Maille. I'm glad that I reverted back to P1 and got those -6 lbs off. I do feel more confident and satisified overall now about phasing off... don't feel like I'm compromising, but have actually acheived what I wanted to weight-wise. Sounds like you've got a busy stretch again - lots of family and activity! Crazy-making, but fun! :)

Hey evepat, I am still losing, about 6 to 13 pounds from goal. Wearing size 2 pants. But this is also about health and not just vanity. Most of my weight is in my tummy and boobs. Tummy fat is not healthy so I do want to lose that.

On a positive note I used to have really fibrocystic breasts, there was a walnut sized knot on my left breast that is gone because of IP. So very pleased.

My coach has asked me to do P1 until January 9, 28 days total, and then we are going to reevaluate and I may do what you did.

Lurking and loved seeing your post.

Wow, that's good news about the knot in your breast disappearing. What a nice side benefit of IP. As you can see, the temporary switch over to P3 definitely helped me get some weight loss going again. My weight losses have been slow all along, and when they finally stalled out it was getting hard to keep motivated. I remembered Wuv's coach had her do this back a few months ago, and decided to try it too. Thankfully it worked. I am more satisfied going into my permanent phase off at this weight than I would have been before. It was my exasperation showing. Now I'm feeling very comfortable with everything, and happy to be proceeding. That last -6 pounds also have slimmed down my belly area significantly, which was an additional bonus.

Hope everyone here has a great day. Thanks again for the acknowledgements and well wishes. :) I appreciate it.

greeniris
12-17-2012, 12:05 PM
My sons and daughter are coming in today. Life is going to get crazy around here.
Crazy fun! Enjoy your time with everyone.

I am 6 days in - decided Sunday would be a good weigh in day, since I am not rushed like during the week. I was up 0.4 pounds, and I am pretty happy with that, since I am still trying to sort out how many calories I need to maintain. Could just be a little water weight, but I'll keep my eye on it and keep tracking things in MFP, maybe cut my calorie goal back a bit.

Slow2lose - I have not had any issues with feeling bad after having carbs either. Had pizza for a cheat day this week - felt like I could have had more with no problem, except of course that I would have gained more than 0.4 pounds! :)
Great WI Lizzy, for first week on P4! I don't know whether to count calories, carbs, or protein...need to figure out which is going to work best for me I guess. My first day of P4 happened to be a day with 2 evening Christmas parties, so I stayed P3 during the day, then had a 'free meal' at one party, and dessert at the 2nd. Am doing 2 days of P1 as I gained almost 3 lbs! But 'C' is an issue again, so not going to freak out. It is slowly going down. Not going to have another free meal until Christmas Day, then a free day on the 28th, both followed by P1 days. Then will get on the once a week schedule.

Hey all - just thought I'd drop in after a few days of maintenance. I just had half a grilled cheese sandwich for lunch made with light cheese - I hope that was OK. Friday night I had a Christmas dinner with fellow coworkers - first time I had pasta in months and it was awesome. Had a cookie for dessert. My Coach told me I didn't have to do a P1 day because of one meal but I did a P3 day. Still working on trying do watch it somewhat without feeling deprived.

I don't get that whole sick feeling when eating carbs that some of you mentioned. I'm pretty sure I could go and pig out on pizza and burgers and I'd feel just fine.
Mmmm - grilled cheese! But isn't that mixing fats & carbs? Unless it was fat free cheese. I'm really looking forward to some spaghetti tomorrow night. I can see maintenance is going to take just as much pre-planning as the other phases, at least for a while.

evepet:wave: Welcome to maintenance! I always remember you! :)

maile I am going to try laser therapy over the Christmas holidays, it's kinda that time that there is nothing really 'open'. My VIPF (VIP's Father lol) has an at home laser therapy kit (GO FIGURE) and since he's off booting around the country for Christmas he's let me borrow it. One session down and I feel a difference. So I'm looking forward to a few weeks of that with ice packs. Even the ice felt better!! I thought it was all muscle, I could have been icing it for the last few weeks and I may have been better by now. I actually forgot about acupuncture...when I used it before I responded very well.

+++++++++++

So I've decided that I will have no free day this Saturday, my usual free/fun day. It will be strange and quite possibily slightly difficult as I've had Saturday as my fun day for the last 8 months (that's right - 8 months in maintenance today baby!! woot woot) I am saving my free day for Christmas and then again for New Yearsn. We'll see what the New Years brings...I'm sure I'll be doing a few 'light' days! lol
Glad to hear your treatments seem to be helping.
Congratulations for being in maintenance for 8 months! That is great!

evepet
12-17-2012, 12:30 PM
evepet:wave: Welcome to maintenance! I always remember you! :)

maile I am going to try laser therapy over the Christmas holidays, it's kinda that time that there is nothing really 'open'. My VIPF (VIP's Father lol) has an at home laser therapy kit (GO FIGURE) and since he's off booting around the country for Christmas he's let me borrow it. One session down and I feel a difference. So I'm looking forward to a few weeks of that with ice packs. Even the ice felt better!! I thought it was all muscle, I could have been icing it for the last few weeks and I may have been better by now. I actually forgot about acupuncture...when I used it before I responded very well.

sonyainva Good to hear your positive gains in your health. LOVE hearing about those too, IP did a lot for me in many different forms! Welcome to almost maintenance! :)

LoriKay I agree with maile, you can do it as you've had enough experience now...use the forum as your 'support'.

+++++++++++

So I've decided that I will have no free day this Saturday, my usual free/fun day. It will be strange and quite possibily slightly difficult as I've had Saturday as my fun day for the last 8 months (that's right - 8 months in maintenance today baby!! woot woot) I am saving my free day for Christmas and then again for New Yearsn. We'll see what the New Years brings...I'm sure I'll be doing a few 'light' days! lol

Hi Ishbel. I'm not sure how I missed your post when I responded a bit earlier - not intentional I assure you. :) I'm glad to hear that the laser treatments seem to be helping your hip situation. Nothing like being able to do it in the comfort of your own home too. It also got me to wondering if you've tried ultrasound? I've had lower back problems for years and have tried all sorts of therapies/products as a result. One thing that does seem to help is ultrasound - it breaks up inflammation. And there are portable at home ultrasound machines available that make life easy - no running to PTs for sessions, etc. I have one, and treasure it. This is the one I have - http://www.sonicrelief.com/

Ishbel
12-17-2012, 12:56 PM
Hi Ishbel. I'm not sure how I missed your post when I responded a bit earlier - not intentional I assure you. :) I'm glad to hear that the laser treatments seem to be helping your hip situation. Nothing like being able to do it in the comfort of your own home too. It also got me to wondering if you've tried ultrasound? I've had lower back problems for years and have tried all sorts of therapies/products as a result. One thing that does seem to help is ultrasound - it breaks up inflammation. And there are portable at home ultrasound machines available that make life easy - no running to PTs for sessions, etc. I have one, and treasure it. This is the one I have - http://www.sonicrelief.com/

OOOOOOOOOOOO, that's exciting! I could NOT afford the laser so I'm just borrowing it. How long have you used this one specifically? How often do you use it, how fast do you go through the gel? (lots of questions I know but I'm SUPER DUPER interested!! There's a sale on right now! lol

fyi - I'm ok that you missed me lol...I try not to be THAT needy lol! :D

cbl70
12-17-2012, 01:29 PM
So I just got back from my holiday luncheon office party. We went to a fancy burger joint. I decided to make today my cheat day for the week. I had a cheeseburger with mushrooms and bacon and a ton of fries. I only ate about 1/2 of the plate. But right now I feel awful! It was so not worth it. I need to remember this for next time.

evepet
12-17-2012, 02:44 PM
OOOOOOOOOOOO, that's exciting! I could NOT afford the laser so I'm just borrowing it. How long have you used this one specifically? How often do you use it, how fast do you go through the gel? (lots of questions I know but I'm SUPER DUPER interested!! There's a sale on right now! lol

fyi - I'm ok that you missed me lol...I try not to be THAT needy lol! :D

I noticed it's on sale. :) That's a good price.

As to how often I use it, it depends on whether I'm actively experiencing any tightness or actual pain in my lower back area. When I feel tightness there, I'll pull it out and use it daily - or if in actual pain, a couple of times a day. So my usage tends to be sporadic, for a week or two at a time then then not so much until it's again 'needed'. The unit works on a 10 minute timer and automatically cuts off at that time. The sessions are cumulative. It does take some time for the treatments to 'take hold' though, so if you get one don't expect an immediate result after just one or two treatments ... give it at least a week of regular sessions in order to see some result.

I bought the 4 bottles of the gel when I bought the machine, and still have about 1.5 bottles left. And I've had my machine for around 10 years now. It's still going strong. No problems. The Company is reputable (and Canadian). I seem to recall them being located in the central Ontario area. They also show good customer service and reliability - I remember that the unit I originally received had something 'rattling' in it, and it didn't work right. I think (even though it was well packaged) it got broken in shipping. They replaced it with no difficulty whatsoever, and I've had no problems with it ever since.

Hgamroth
12-17-2012, 06:13 PM
I need to get caught up on reading posts on this thread! I still can't believe I am posting here now. I used to look at this thread and think "someday." I survived my first FUN day. I didn't go crazy, typical phase 3 breakfast, phase 2 lunch and I allowed myself a popcorn snack and enjoyed wine with my dinner at the hubby's Christmas party. I filled up on shrimp, steak and salad, passed on the potato AND dessert! It really isn't hard for me to resist the sweets anymore. I glanced at the scale this morning and did not gain anything this week, I LOST 1 pound! I am starting to believe that I CAN do this. :) Now I need to get caught up with my post reading. :)

sonyainva
12-17-2012, 06:28 PM
Thank you Ishbel I look forward to joining this wonderful group

Holly congrats on making it to p4

locopollo
12-17-2012, 08:00 PM
Way to go, Holly!

Hgamroth
12-17-2012, 08:04 PM
Thank you ladies! :)

LizRR
12-17-2012, 11:14 PM
So I've decided that I will have no free day this Saturday, my usual free/fun day. It will be strange and quite possibily slightly difficult as I've had Saturday as my fun day for the last 8 months (that's right - 8 months in maintenance today baby!! woot woot) I am saving my free day for Christmas and then again for New Yearsn. We'll see what the New Years brings...I'm sure I'll be doing a few 'light' days! lol

WOW...8 months already! I remember when you hit goal I was just starting on the 3FC forum and you & Busymom were my inspiration, I would gaze at your goal posts like the stalker I am....

I had a great time at the Half Marathon in Shiner, TX www.shinerbeerrun.com! That was a definite Fun Day! I finished it in 2:10 while gossiping/catching up with a good friend who is moving from Houston to Chicago and getting married in 2 weeks in Cancun - we can't go due to finances, but it was great to to be able to 'send her off' in a total Texas race.

I am going to 'lay low' this week and stick with Phase 1. I have found myself in a scary place scale-wise and was putting off doing Phase 1 until I did my race yesterday, even though I have been at the high end of my 'safe zone'. But now that it's over I jumped on the Phase 1 wagon today, pulled a rookie move with 2 restricteds in 1 day (Bar at breakfast and Spaghetti at dinner), but oh well.

capricious
12-17-2012, 11:40 PM
Thank you for the welcome back. I haven't really posted or even lurked in here because to my way of thinking I need to shift gears from maintenance to weight loss mode. Seem to be following a pattern of 3 weeks phase 1 get down to a comfortable size and then get waaayyyy too lax with my eating. Felt like I need a complete overhaul this go round and am bound and determined that I will make it back to goal this time because that is what makes one really value the loss. And too I need the reset of going through all the phases. Each one has something valuable to offer and I really do feel that P3 is the platform for healthy eating with P4 there are still some question marks for me (obviously) but I am working on reorganizing my eating again see: 3 meals, 1 snack per day. And tracking everything that goes in. The beauty of phase 1 is that it does remove so many cravings. And my body and mind are very harmonious on it. The thing I really really really need to learn to do is not eat to make others happy. My people pleasing leads to displeasing myself. Going to take my Grandma's advice this time: " you can't please everyone so you
May as well please yourself". By far the hardest part of maintenance for me was continuously having to defend my food choices. Guess I just have to hang in there long enough everyone gives up :P
Fitgirl- there are no hard and fast rules for carb/ calorie/ fat count but if you read a website called Mark's Daily Apple he expounds upon this a bit http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/#axzz2FNEz25iD
My maintenance for the first four months was:
1500-1700 cal
100-150 carb
55-65 fat
For the days I was following P4.
I would have. Whopper of a free day only once per week and this would be followed by 2-3 days of Phase 1 until my weight returned to normal.
And while the fun day is completely optional I would strongly encourage a Phase 1 day/ very low carb day once per week as being an absolute. It is good for both the mind (it serves as a reminder of whence you came/ reinforces self discipline) and body (it has been shown that having one very low carb day per week is beneficial to both weight loss and maintenance).
The fun day's physical benefits are tied up with Leptin and Ghrelin. Leptin can help increase the metabolic rate which is a major benefit in maintenance especially after a VLCD such as IP where the metabolic rate has slowed quite a bit. But a fun day should still be controlled, tracked and have a time limit. Or it will spiral into bingeing and that just sets up a whole slew of other negative patterns. There is a big question mark over my head as to the fun day. I see pros and cons to having it and not having it. I look at Maille's example and it strongly encourages me to believe that the free day is not worth the roller coaster you end up on.
Maille- are you making Grandma's pie again this Christmas?
Ishbel- I'm sorry to read of your issues with bursitis. If you get the. Ortisone shot will alleviate it permanently or only temporarily?
Congrats Holly on maintenance!

Maile
12-18-2012, 12:13 PM
Cap: It was good to hear from you! You sound determined and positive about rebooting and going through the phases again. I am glad this is working for you. This maintenance is not easy and everyone goes through rough patches.
Having people pressure you about your food choices is difficult..especially if they are close friends or family. I think people at work have given up on commenting on my salads..however, some do feel uncomfortable around me at holiday parties where they are indulging and I am not. My own lovely children are planning on making homemade pizza tonight, which I will not eat!
I hope you figure out a way of doing Phase 3/4 that works for you. For myself, I am think I am addicted to sugar and try to stay away from it as much as possible. Others here seem to do fine with it!
No, I am not making my Grandma's pecan pie as of yet. I have to work through Friday so I really have not been planning holiday food, yet. I do hope your legs are better!

Lizr: I am also trying to eat low carb and get a few pounds down before Xmas.

Ishbel: hope that ultrasound helps you!

Holly..way to go on reaching Phase 4.

Sonyainva: welcome to maintenance!

Evepet and Greeniris: Yes it is crazy around here with the 3 adult children, but I love seeing them!

Maile
12-19-2012, 10:03 AM
1 pound down and now for the other one! Have a great day everyone. I avoided eating bacon wrapped jalapeno poppers last night.

My kids want massages for Xmas. I am thinking that sounds like a good gift for me as well! LOL.

fitgirl2012
12-19-2012, 09:13 PM
Wow...I've been gone for awhile & missed a ton!! :)

Lizzy63...I'm with you on needing to learn the correct # of calories to maintain. That pizza sounds great for a cheat day!

Evepet - congrats on losing those last 6 lbs! I hope that the phasing out process is going well for you...and that you are getting well!

Ishbel - good luck with the Laser therapy over the holidays. I hope that you are happy with the results. Congrats on maintaining for 8 months...what an accomplishment. :carrot: I am also saving my cheat day for Christmas. I have not had one yet, so that should be an experience! :)

Greeniris & Hgamroth - congrats on surviving your first cheat days!

Capricious - Thanks so much for your input & the website suggestion. I'll be sure to check that out! I think my maintenance numbers are similar to yours. Also, thank you for your insight into the importance of phase 1 & 4 days. It's wonderful hearing this advice from someone that's "been there." I hear you on not eating to make other people happy; people seem to always push food in my direction. Those can be tough situations, but we CAN do it! :)

Maile - congrats on losing that pound!! You SHOULD treat yourself to a massage...it sounds wonderful!!

fitgirl2012
12-19-2012, 09:28 PM
Well on Monday, I decided to really try out the phase 4 day as written. In total (on Monday), I had 1492 calories, 54.9 grams of fat, 100.6 carbs & 155.8 g of protein I felt sooo full by the end of the day, and was scared to weigh in on Tuesday. I did not gain anything...whew! Yesterday, I was back down to 1291 calories, 37.2 Fat, 105.2 carbs & 139.3 g of Protein (I was in meetings all day). This morning...once again my weight was the same. Today, I'd say that I'm back up to around the 1500 calories. So...so far, knock on wood, my weight has been stable. I've really tried to separate those carbs & fats after breakfast!!

My typical phase 4 day looks like...

5:15 - 6:30 a.m. P90x workout :) with an IP vanilla drink right after!

7:30 Breakfast - 1 HB egg, 1 c berries, 6 oz greek yogurt, 1 whole english muffin with 1 TBLSP peanut butter.

12:00 Lunch: Salad with veggies, 3.5 oz chicken, 1 cheese stick (light), 1/4 avocado.

3:00 Snack: 2 HB egg whites

5:30 Dinner: Lettuce with veggies, 3.5 oz chicken, 1 medium sweet potato with 2 TBLSP greek yogurt.

9:00 Snack - IP pudding.

Does this look ok? (My coach hasn't offered as much advice here.) My greek yogurt says that it has 0 fat, and has about 9 carbs...so I include a little on my sweet potato. I don't use butter.

Sorry for this long post! I hope that you all enjoy your evening (I'm in a blizzard warning right now)!

Momto2cs
12-19-2012, 11:04 PM
Cap
Do you think at one point you were trying to just maintain too low? I find allowing myself to be 145-150 allows for much more flexibility. But I do remain more a 6 than a 4....but probably no one notices that but me.

sonyainva
12-20-2012, 03:42 AM
Cap: It was good to hear from you! You sound determined and positive about rebooting and going through the phases again. I am glad this is working for you. This maintenance is not easy and everyone goes through rough patches.
Having people pressure you about your food choices is difficult..especially if they are close friends or family. I think people at work have given up on commenting on my salads..however, some do feel uncomfortable around me at holiday parties where they are indulging and I am not. My own lovely children are planning on making homemade pizza tonight, which I will not eat!
I hope you figure out a way of doing Phase 3/4 that works for you. For myself, I am think I am addicted to sugar and try to stay away from it as much as possible. Others here seem to do fine with it!
No, I am not making my Grandma's pecan pie as of yet. I have to work through Friday so I really have not been planning holiday food, yet. I do hope your legs are better!

Lizr: I am also trying to eat low carb and get a few pounds down before Xmas.

Ishbel: hope that ultrasound helps you!

Holly..way to go on reaching Phase 4.

Sonyainva: welcome to maintenance!

Evepet and Greeniris: Yes it is crazy around here with the 3 adult children, but I love seeing them!

Maille - not in p4 yet, just lurking, few more pounds

jwdesselle
12-20-2012, 09:29 AM
Hi everyone. I haven't been here much lately, but maybe I need to be. I started P4 a few weeks ago and have been doing well. Got on the scale this morning and noticed that I am 4 lbs up from my goal. Guess I need to buckle down a little. I want to keep my weight within a 5 lb range, so I'm still ok. But, this is near the top of that range. ;)

evepet
12-20-2012, 12:18 PM
Hi everyone. Just wanted to check in and report that all seems to be fine from my end so far. I have gained 1 lb in P3, but I can live with that. Still definitely enjoying the P3 breakfasts. :)

The bug I caught is slowly going away, but I'm still feeling somewhat weak. It hasn't made me feel much like exercising, which I otherwise would have added back once I entered P3. However, I'm sleeping well again and that's a big plus.

I was out yesterday looking for a pair of casual jeans or slacks, as the pair that have been my everyday main ones for a while are looking too sloppy at this point. I was hoping I could fit into a 10, but I seem to be right between 10s and 12s. It's because I still have a bit of belly pooch - hips and legs are very slim, but that tummy is still taking up too much room to fit nicely into a 10. I can't help but think that this may be the thing that makes me decide to go back to P1 for a few weeks in 2013 and aim for another -10 lbs or so. It's difficult being between sizes. I definitely was ready to phase out now though, and don't regret the decision to do so.

Guess that's all for now - hope each and every one of you is having a great day.

infoplease
12-20-2012, 03:39 PM
Hi everyone. I haven't been here much lately, but maybe I need to be. I started P4 a few weeks ago and have been doing well. Got on the scale this morning and noticed that I am 4 lbs up from my goal. Guess I need to buckle down a little. I want to keep my weight within a 5 lb range, so I'm still ok. But, this is near the top of that range. ;)

I, too, am up and I'm pretty sure it is because of what I am doing at dinner along with a dinner timing issue. I was also playing around with intermittent fasting in that I was keeping food in a 10 hour window, mostly. Not eating more, just eating within that window. Uh, not working.

I am going to suggest to you what I am trying to suggest to me. Are you still tracking what you eat? If not, do you know (as in, I know) what you have added (popcorn and arctic zero nearly every night, for example) that you need to stop?

I was able to stay within a tight zone before I added stuff I need to moderate/eliminate and before I got sick (which is still in the background) and before I started timing meals differently (some as an experiment and some just poor planning).

Do you have any of that stuff going on?

I personally really need to work on dinner. I think it is too low fat due to vegetarian meat sources or no meat source and I'm not getting a signal to stop eating carbs. I'm considering flipping lunch and dinner or cutting out carbs at dinner altogether, but I don't see this happening consistently until after the 27th of December. I'm playing with breakfast a little, sometimes bigger/sometimes smaller to see if more food during the day will help.

Sorry to make this mostly about me, but what seemed straightforward for a few months is now not so automatic.

infoplease
12-20-2012, 03:40 PM
Well on Monday, I decided to really try out the phase 4 day as written. In total (on Monday), I had 1492 calories, 54.9 grams of fat, 100.6 carbs & 155.8 g of protein I felt sooo full by the end of the day, and was scared to weigh in on Tuesday. I did not gain anything...whew! Yesterday, I was back down to 1291 calories, 37.2 Fat, 105.2 carbs & 139.3 g of Protein (I was in meetings all day). This morning...once again my weight was the same. Today, I'd say that I'm back up to around the 1500 calories. So...so far, knock on wood, my weight has been stable. I've really tried to separate those carbs & fats after breakfast!!

My typical phase 4 day looks like...

5:15 - 6:30 a.m. P90x workout :) with an IP vanilla drink right after!

7:30 Breakfast - 1 HB egg, 1 c berries, 6 oz greek yogurt, 1 whole english muffin with 1 TBLSP peanut butter.

12:00 Lunch: Salad with veggies, 3.5 oz chicken, 1 cheese stick (light), 1/4 avocado.

3:00 Snack: 2 HB egg whites

5:30 Dinner: Lettuce with veggies, 3.5 oz chicken, 1 medium sweet potato with 2 TBLSP greek yogurt.

9:00 Snack - IP pudding.

Does this look ok? (My coach hasn't offered as much advice here.) My greek yogurt says that it has 0 fat, and has about 9 carbs...so I include a little on my sweet potato. I don't use butter.

Sorry for this long post! I hope that you all enjoy your evening (I'm in a blizzard warning right now)!

I think this looks pretty good. I think your calorie range should work for your body weight.

LoriKay
12-20-2012, 06:52 PM
Phase 4 is so much harder than phase 1. I was doing fine today until a TON of sweets showed up at work. I was going to just have one... finally decided to just call it a cheat day & ate more. Then on my way home feeling a little gross I remembered that the in-law Christmas is this Sat. which I had been thinking would be my cheat day. So I guess I do phase 1 tomorrow and try to be smart on Sat. Do you ever do more than one phase 1 day if the weekend was bad?

infoplease
12-20-2012, 09:46 PM
Phase 4 is so much harder than phase 1. I was doing fine today until a TON of sweets showed up at work. I was going to just have one... finally decided to just call it a cheat day & ate more. Then on my way home feeling a little gross I remembered that the in-law Christmas is this Sat. which I had been thinking would be my cheat day. So I guess I do phase 1 tomorrow and try to be smart on Sat. Do you ever do more than one phase 1 day if the weekend was bad?

So, are we talking three brownies or eating sweets all afternoon?
Some sweets at one time = slip, just eat regular phase 4 (maybe one of your lower calorie menus)
All afternoon of sweets = "fun day", Phase 1.

Someone else posted that if you have two fun days in a week each followed by a Phase 1 it will be OK as long as that is an exception.

Yeah, it is definitely not as easy as Phase 1. There are no forbidden foods by you still need to forbid yourself from eating food just to be eating it. Sigh. :)

Ishbel
12-21-2012, 11:37 AM
I can't believe how quiet this forum is right now in comparision to what it will be like in the new year...last year I just sat back and watched in 'awe' at how many pages each thread had....it's the calm before the storm.

So I've been giving myself some leeway and allowing bits here and there. Not much but enjoying a potluck and cutting back on my supper...in fact yesterday I stared at the potluck dessert goodies and said "you've had enough" and walked away (it was SO hard).

The extras include having 100-150 calories of nuts which I'm proud to say is staying between 100-150. For some of you, nutz are a daily thing...for me...I usually keep my nuts to free day so that I can have as much as I want (knowing it's a weakness).

INSERT VENT HERE lol

SO anyway, one of the offices that I'd been taking that 'extra' from decided that the ENTIRE tray needed to be on my desk and brought it to my office and placed it on my desk "we're done with this so we think you should have it in your office HAR HAR HAR". I was "what?"...I know I may be over analysing this but "what?" Then the next guy came in and said "HAR HAR HAR HAR, you can have them on YOUR desk now cause we can't stop eating them"...

So I threw them out (and kept the tray lol). I knew if they stayed on my desk I'd pick at them, having a handful at 10:00 am keeps me feeling like I've had something of holiday cheer...I think I shocked the guy that brought them to me (cause I did it right when he handed it to me). But if he didn't have the courage to 'throw them out' then by all means I'll have the courage.

VIP was trying to smooth my feathers this morning cause I was feeling slightly offended and said "I would have put them in my desk not thrown them out" which didn't at ALL smooth my feathers. I'm not like him, I cannot have them in my desk or I'd think about them the entire day and have internal conflicts and well...it's just better they are gone as far as I'm concerned.

locopollo
12-21-2012, 11:46 AM
Good for you, Ishbel! That is a good call!

cbl70
12-21-2012, 12:17 PM
Ishbel, Awesome job with the nuts!

Everyone,
I know this is a tough time of year. But hang in there! Your new body and your health are so worth it.

I've been in Phase 4 for about a month. I've managed to enjoy a few holiday meals and some homemade cookies. But the quantity is down signficantly from what I would have had in prior years. I've continued to lose weight and I'm currently 6 LBS below my goal. Yay! I can do this!

Lizzy63
12-21-2012, 01:45 PM
Way to go, Ishbel! Honestly, it seems the people involved were being insensitive, especially if they know you've lost a lot of weight.

Holding my own here with the holidays - avoiding some events because I know I am not so great at being able to say "no" to all of the goodies. Just having the kids and grandkids here is enough to deal with. All sorts of food in the house that I'm ignoring. So far, so good.

LizRR
12-21-2012, 02:21 PM
Awesome job Ishbel!

I am on the Phase 1 bandwagon again today, I was on for Mon & Tue then went a little nutzzz on Wed & Thu, i am still 2lb above goal today. I dont think its coincidence that my past 2 days off from work were unstructured eating. I am being mindful today and planning & logging my intake. Started with a 3 mile run, doing 12 tomorrow.

My little man is napping on my chest right now as we snuggle on the couch. Poor baby is super congested, at least it keeps me from the kitchen!

fitgirl2012
12-21-2012, 04:38 PM
Infoplease - thank you for your input on my eating day example. My coach told me to add in more calories! Also, thanks for your response to LoriKay. I was wondering about her question as well. I've avoided all sweets so far; however, I've REALLY been eyeing them!!!

Ishbel - you have AWESOME willpower...good for you! I love how you handled the situation!!

Cbl70 - way to go on staying good this year! :) It is a REALLY tough time of year. I've been giving away all of my fattening gifts. But I'm looking forward to something sweet on Christmas day (a cheat day).

Lizzy63 - enjoy your kids & grandkids!

LizRR - I hope that your little guy gets to feeling better soon! Hopefully he is better by Christmas. I bet he's excited for Santa! :) My girls just finished their last day of school for the year today. Now they keep asking me about opening their gifts. Those little stinkers! :)

Maile
12-21-2012, 05:32 PM
Fitgirl: I have been avoiding sweets also..but they are everywhere at my job. It is cute that people at work have given me coffee, tea, candles, but not the usual sweets. This is my last dayof school also. Hooray for vacation.

Ishbel: Good for you dumping those sweets! I think that was rude of that guy to put them on your desk. I count nuts also as I love to eat them.
This thread has been quieter.

Lizr: Hope your baby feels better.Good luck on Phase 1 and your running.I am trying to keep exercising no matter how busy I get. It gets hard.

Lizzy63: I also am avoiding food at my house. Hope you enjoy your kids and grandkids.

CBl170: This is a great time of year to be 6 pounds below goal. Phase 4 is working well for you.

Locopollo: One the holday activities is to go wine tasting around here. I am the DD!

LoriKay: I stay on Phase 1 until the up pounds go down.

Sonyavaina: sorry for the confusion.

Infolease: it is hard when you things feel off kelter and what came automatic, does not seem so automatic. I hope your experimenting helps.

Jwdesselle: I find staying in arange makes me feel more stable. However, like you I am not as happy at the top end of the range.

Sonayavaina: sorry about the confusion.
Evepet:Hope the next 10 you want to lose goes quickly. It is hard to be in between sizes.



Made it through school parties and family parties. I am still in my range and still exercising!

New Englander
12-21-2012, 07:16 PM
Hi everyone, I've mostly been posting in reboot...can't wait to see the activity level rise with the new year...will def make it easier to follow... :)

Currently I'm 15 above and my goal is to have it off for my March trip to Ireland. I'll get there...I've just been tackling it in short spurts of P1 followed by a fun day...then back to p1. I'm having a fun day on the 25th and 31st than it's back to p1 until goal is ultimately met, or I go on my trip, whichever comes first!!! :)

Glad to meet new folks and to see how "old" timers are doing. ;)

LoriKay
12-21-2012, 09:32 PM
So, are we talking three brownies or eating sweets all afternoon?
Some sweets at one time = slip, just eat regular phase 4 (maybe one of your lower calorie menus)
All afternoon of sweets = "fun day", Phase 1.

Someone else posted that if you have two fun days in a week each followed by a Phase 1 it will be OK as long as that is an exception.

Yeah, it is definitely not as easy as Phase 1. There are no forbidden foods by you still need to forbid yourself from eating food just to be eating it. Sigh. :)

Thanks, I'm being careful today instead of phase 1. I did IP for breakfast. The PTA provided lunch today and it's the only day that we all get to eat together so I decided to eat with everyone. For supper I did fish and veggies. If I'm hungry later I'll do IP or 1/8th cup raw almonds or maybe I'll just go to bed!!

LoriKay: I stay on Phase 1 until the up pounds go down.
Made it through school parties and family parties. I am still in my range and still exercising!

I actually was down a pound this morning so I guess I'm ok to wait until Monday to do a total phase 1 day. Way to make it through the parties - it's not easy!!

How do you do all the replies? I can't remember what I wanted to say unless I quote everything. I like how you just address people without the quotes.

capricious
12-22-2012, 12:46 AM
Ishbel- I think you did exactly the right thing. You made a stand. People will always want you to indulge when they're indulging because it makes it the norm and ergo the 'right' thing. You quite clearly exampled what the right thing for you to do is. You may have shocked him but they'll think twice before trying to entice you again. There is that lovely quote about letting your light shine and not worrying about it intimidating others because it will shed light for them as well. Keep letting your light shine!
Lori- if you are in the habit of having one free day per week stick with that habit. It's a great one. Don't break it because the morsels truly aren't worth it. Christmas is a time to gather and enjoy company. It needn't revolve around food. We need to mentally correct ourselves and make conscious decisions. And it truly is a learning process.
Maille- good for you for keeping up your exercise schedule even in the face of a hectic season!
NewEnglander- It's a surety that if you stick with Phase 1 for a longer stint the weight will come off. Good that you have a plan.
I've come to realize that my eating must stay consistent whether I'm in Phase 1 or Phase 4. And that for it to be consistent it needs to be about more than the number on the scale. I know what eating healthfully is and I need to remind myself of why it is important to do so. That I'm not 'depriving' myself but simply working on better eating habits. The less I fight being in Phase 1 the calmer the ride will be. My coach stated that when I get down about 8-10 I should consider the alternative program for the last five so that I can begin exercising full bore again. I'm in line with this because I do love my classes and I really don't like 'flaking' out on them. Consistency once again :)

New Englander
12-22-2012, 05:32 AM
Cap, I couldn't agree with you more. It really hit me that regardless of the day I need to eat a low fat healthy diet...well, maybe accept at holidays and special occasions! Once that happens I'll return to a better lifestyle. :)

LizRR
12-22-2012, 10:38 AM
Well...I kept saying that I was going to do a Phase 1 day, but the past few days I have veered off course by evening time. My unstructured schedule definitely left me with too much time at home doing holiday stuff with the kitchen right there (& almonds!!!). My snacks were 'healthy', but not Phase 1 appropriate and I am still on the high range of my safe zone.

My family is driving in tonight, so I need to do a final 'push' to finish up the house, etc. and posted my plan in the 'What are you eating' thread. I NEED a plan - ESPECIALLY when I don't have my regular routine to help regulate myself. Its hard to gorge on snacks when you are away at work with a set menu in your lunch bag, but waaaaayyy easier when you are just a few steps from the food!

fitgirl2012
12-22-2012, 10:55 AM
Ugh...I weighed myself first thing this morning...just like all other mornings, and I have gained 1 full pound from yesterday! I did nothing differently. I followed the same menu that I posted earlier in this thread (well except add a tiny bit more sweet potato to my supper...& really it wasn't much more than usual) In fact, my coach told me 2 days ago to add more calories to my diet. I did not do that. All I can think is that I did workout legs, back, & abs yesterday for 75 minutes, & was sore from that this morning (and a little hungry too). I'm in week 3 of my strength & cardio training...but that has been really consistent,too. I do feel a lot stronger than 3 weeks ago. I haven't measured myself lately.

Could it be that I have a vanilla IP protein drink right after my a.m. workout...then wait an hour to eat my breakfast that has both fat & carbs in it?

Anyway, I am now leary to even have a cheat day on Christmas...if I am gaining weight while being exceptionally vigilant now. I can't imagine what a cheat day would do to me!

Sorry to be such a downer this morning.

capricious
12-22-2012, 12:43 PM
FitGirl- I do feel for you. It is awful feeling as though you're being punished with a pound even though you're doing everything right. Some thoughts? Try varying your menu/ calorie count just a bit 'to keep the body guessing'. This should include at least one phase 1 type day and one indulgence ( whether this is a day, a meal or just one item that wouldn't be a regular part of your diet. Just as you have to change up your exercise program if you want to keep gaining strength/ endurance so is it important to change up your eating. It doesn't need to be a lot. Just a bit. You may want to try having the evening carb only every other day and slightly increasing the fat in your diet to make up for the calorie count. It has been proven that physically active women do a better on a slightly higher fat/ lower carb regime whereas men tend to be the reverse.
Again, it is only a pound and we do fluctuate within a five pound window hence why you create a 'celing' and a 'floor' and there really is no need to worry until you hit one of them ( but trust me I know it still plays with your head :)).
Good luck. But trust in the fact that when you're doing everything right it can't go too far wrong.
Liz- I am the same way. If I'm at home all day and don't leave to run errands or go to town then it feels like I'm fighting with myself so much more. I try to distract myself with chores and cooking but it only gets me so far. It is just simpler when it's not a hairs breadth away...
Day 13 of my reboot. Chose to enjoy my 'real' meal at breakfast today as I do love siting down with my family on the weekend mornings to a nice breakfast. Makes me look very forward to phase 3 when I'll be able to have a toast with my eggs.
Decided that we would go down to Calgary a bit earlier than we had planned. So we'll leave Monday rather than Wednesday. This allows us to visit with all our families rather than just a few... Which is special for the holidays.
Hope everyone is having a great per- Christmas weekend so far!

New Englander
12-22-2012, 01:56 PM
Fitgirl, it will go back down. You're doing everything right. The fluctuations can be frustrating! hang in there.

The Xmas goodies are starting to show up. I was so close to caving when chocolate chip cookies showed up. Instead I headed out for target to get some Chocolate protein bars...they're Zone with 6 grams fat and fairly low in carbs and calories...Hope not to much damage. They are SOOOOOOOOOOO Flippin good!

Store were crazy with people but all stores had enough lines opened so it seemed to be an easy trip!

Happy Pre-Christmas shopping/preparing to all too!

Maile
12-22-2012, 05:30 PM
New England: Good for you buying protein bars instead of eating that cookie. A friend brought over 20 different types of cookies on a plate this am. I finally put it on top of the fridge so I would not look at it. I think your reboot in short spurts is going well and you definitely have a plan for your trip to Ireland!

Fitgirl: The scale going up for no good reason is very frustrating. It could easily be water weight retention or salt intake. Hang in there. It should come off. It does help if you allow yourself a range so one pound up is not so scary.

LoriKay: When I have the time, I re-read the posts...sometimes I can't do that.
That is great that you are down a pound! Yes, more holiday dinners are coming!

Cap: 13 days of reboot is an accomplishment. I also feel consistency is so important. I may not feel like working out, but tell myself that is what worked for me, so I will keep doing it. I hope you get back to your classes soon. There is so much more than the scale..it is developing healthy eating habits no matter what phase you are on. Calgary sounds fun!

Lizr: I am off schedule also and home. It is hard when you are surrounded by food and people. That is why the cookies are on the fridge! Hope you enjoy your family coming in.

Yes, it is pre-holiday planning. I am going to figure out what we are having with my kids. Happy pre-holdays everyone.

Lizzy63
12-22-2012, 06:05 PM
Liz and Maile - I agree that having unstructured time makes it harder. I am trying to snack on something healthy (apple, veggies, protein bar or shake) every couple of hours. I find that I can do this and still stay within my desired calorie range, and that way I am just not tempted as much. Off of work now until after new year's with kids and grandkids here... lots of temptation. But I am not giving in until Christmas Eve - my next cheat day!

New Englander
12-22-2012, 07:54 PM
New England: Good for you buying protein bars instead of eating that cookie. A friend brought over 20 different types of cookies on a plate this am. I finally put it on top of the fridge so I would not look at it. I think your reboot in short spurts is going well and you definitely have a plan for your trip to Ireland!

Fitgirl: The scale going up for no good reason is very frustrating. It could easily be water weight retention or salt intake. Hang in there. It should come off. It does help if you allow yourself a range so one pound up is not so scary.

LoriKay: When I have the time, I re-read the posts...sometimes I can't do that.
That is great that you are down a pound! Yes, more holiday dinners are coming!

Cap: 13 days of reboot is an accomplishment. I also feel consistency is so important. I may not feel like working out, but tell myself that is what worked for me, so I will keep doing it. I hope you get back to your classes soon. There is so much more than the scale..it is developing healthy eating habits no matter what phase you are on. Calgary sounds fun!

Lizr: I am off schedule also and home. It is hard when you are surrounded by food and people. That is why the cookies are on the fridge! Hope you enjoy your family coming in.

Yes, it is pre-holiday planning. I am going to figure out what we are having with my kids. Happy pre-holdays everyone.

Okay, I'm just learning how to use my new iPad and can't delete yet

thanks for yor kind words. And good for you regarding those oookies you got! Come January 1 st I'll be ready for a fully committed reboot. Saw my parents today and my dad said I look good looks like I'm losing more weight .i told him I put on 25-30 and am now 15 overweight and working to lose it. So, for me it doesn't help being told I look good when I'm So overweight. ;) makes me feel good about my looks, and then i feel i can slip up (doesn't take much). But, I'm on day 7 of a mini reboot and just need to keep going.

IdealProteinNewbie
12-23-2012, 11:43 AM
Hello successful maintainers! I have lost 80 lbs so far with 40 or 50 more to go. I absolutely plan to follow IP's maintenance plan once I get there but am curious as to why fats and carbs need to be separated? My coach didn't seem to know the answer and just said "that is what IP says to do."

Thank you so much in advance!

Maile
12-23-2012, 01:30 PM
New England: Keep going on your reboot! You can do it. You have already lost 10 pounds and the rest will come. I think your dad meant well, but one can be so sensitive to weight comments. I used to dread going home for xmas in Hawaii in years past as I did not want comments about my weight.

Lizzy63: I am off until Jan7. I am planning one indulgence meal on Xmas day. Hope you enjoy tomorrow night! My husband got into the cookies and now wants them off the tray into a box so he won't look at them.

I am off to exercise. I can feel the stress mounting as I have lots of cooking to do, I am making vegetarian moussaka for my son which is a lot of work.

Lizzy63
12-23-2012, 02:30 PM
Hello successful maintainers! I have lost 80 lbs so far with 40 or 50 more to go. I absolutely plan to follow IP's maintenance plan once I get there but am curious as to why fats and carbs need to be separated? My coach didn't seem to know the answer and just said "that is what IP says to do."

Thank you so much in advance!

Ok - can't find my sheet that explains this, bit I'll take a shot from memory, and someone can jump in if I don't get it right. Carbs cause your insulin to increase, and that affects how your body stores fat. So, the theory is you somehow won't store the fat, or at least not as much, if you don't combine it with carbs.

Not sure of the science, but it's hard to go too far overboard on calories if you follow this rule. For example, I might have a whole grain roll or small sweet potato at dinner, but no butter. Or, at lunch I will have a spinach salad with chicken and oil/vinegar, but no carbs.

Breakfast is an exception - and my favorite meal!

IdealProteinNewbie
12-23-2012, 05:01 PM
Thanks Lizzy!

scorbett1103
12-23-2012, 05:07 PM
Hello successful maintainers! I have lost 80 lbs so far with 40 or 50 more to go. I absolutely plan to follow IP's maintenance plan once I get there but am curious as to why fats and carbs need to be separated? My coach didn't seem to know the answer and just said "that is what IP says to do."

Thank you so much in advance!

This might help a bit - it is from Dr Tran's website (the originator of the diet that became Ideal Protein) regarding the maintenance phase:

http://www.trantiendiet.com/site/spip.php?article253

Fishette
12-23-2012, 05:10 PM
Yes, I wonder if the rule doesn't help eliminate a lot of bad choices, because it seems like the really fattening things are both carbs and fats: potato chips, Mac and cheese, chocolate covered cherries...plus these types of things are rarely considered breakfast fare.

fitgirl2012
12-24-2012, 09:09 AM
Merry Christmas Eve!! I hope that you all have a delightful Christmas...spent with making special memories with your family & friends! :)

I would like to apologize for my last post. I was fustrated; thanks so much for all of your advice Cap, New Englander, and Maile! At any rate, the scale is back down 1.1 lbs. I promise not to post my daily pound fluctuations! :)

Cap - I hope that you have a safe trip to Calgary...be sure to enjoy every moment with your families! BTW, great job with your reboot!

New Englander - that Zone bar sounds like a nice tradeoff. Just think it will get you to your goal a little faster (than eating all of those Christmas cookies) for Ireland!

Maile - I'm also planning an indulgence meal on Christmas day. Hopefully it ends there. I am sooooo tempted to try the goodies that I have given up for the last several months. Maybe I'll have a couple of bites of the items that I most likely desire. The vegetarian moussaka sounds good...what a lucky son you have!

I am having my family over this evening for dinner (I WILL behave tonight with no splurges). Tomorrow we go to my husband's side where I will enjoy my first FUN day. I don't plan to go nuts...as I know that I do have a weigh in on Thursday (I haven't seen my coach since before I went to Texas a couple of weeks ago!).

Merry Christmas to all! :)

Hgamroth
12-24-2012, 09:42 AM
Merry Christmas everyone!!! I have been so busy lately and starting to have some maintenance struggles. I know my problem is the complete chaos surrounding me! Parties, unexpected shopping trips, in-laws in my house etc... I need to get back into planning EVERY meal. Continuously learning lessons. TOM is late again so I know that is also part of my problem. I had a wonderful birthday yesterday because my hubby bought me a dehydrator! I am so excited to make zucchini chips today!

I hope everyone has a VERY MERRY CHRISTMAS!!!!

LoriKay
12-24-2012, 09:52 AM
Merry Christmas!! It's a phase 1 day for me today. I had a really good weekend! :) I love that I can eat & enjoy special events then get back on track quickly. I'm excited to have no place I have to go today, we'll probably go to church tonight, but other than that, it's straighten the house & relax. I'm looking forward to enjoying my teens. It won't be long and they will be visiting for the holidays instead of living here. Time flies & I'm planning on slowing it down for the next 2 days!

Ishbel
12-24-2012, 10:06 AM
cap Thanks for the post about the leptin and grenilin (sp?), I was listening to CBC this weekend :D (I'm old) and they were talking about those hormones when you get weight loss surgery. I knew when I read your post that I would be researching it more when I have time but then to hear it again made me even more determined. Proud of you and how well you are doing on you re-boot. I might not post everyday but I am reading everyday and I love how you're using the forum to keep you going. It's amazing how much strength you gain by reading AND posting :)

maile Girl, I love your calming posts...thank you SO very much for continuing to post and being the calm in my storm (even if you guys don't see my storm sometimes it's there! lol)

IdealProteinNewbie Fat/carb separation - Ok, so this is how it was explained to me. That when you eat carbs (sugar too - your body releases insulin for both) it releases insulin. So, insulin is the key that opens a fat cell. IF you have excess fat when you're eating excess carbs the insulin will open the fat cell and fat will enter the fat cell. That's the coles note version that was given to me. I'm sure there is a more scientific explanation OR if someone thinks I got it wrong they can chime in. But I can still see the diagram in my head that he wrote with a big key and a big fat cell. The only time you can have them together is at Breakfast - which is when you're breaking your fast. I 'think' it's because you're waking up your metabolism after a fast and because your body is getting the 'jolt' to wake up it can handle the two together.

new englander WAY-TO-GO on your reboot!!! You're rocking it and will definately be ready for Ireland! :)

LoriKay I have two window's open when I do a reply to all the posts. That way my post isn't MILES long for responding to everyone.

+++++++++++++

SO, the VIP is done Phase 1!!! His first maintenance day was yesterday (he had a potato). He's lost 49 freakin' lbs...I'm so dang proud of him. We went and bought him some new suits...when he put the jacket on I heard him say "damn, I look..." and he didn't finish so I said "was that last word small? or good?" and he smiled. So excited that he feels good about himself! He's full of questions about maintenance that I've answered over and over lol. I know he's a little nervous...so I'll be ok with that for a month or two until he finds his way. I just can't tell you how proud I am of him. My heart is full of love for someone who's bought into my way of eating and will do it with me, you can't ask for much more support than that. Christmas day is his first fun day and the fridge is stocked with pumpkin pie, whipping cream and coke and rum.

t'will be a guid day! :)

:gift2::candy::hohoho:

momat40
12-24-2012, 10:16 AM
hello everyone,

I'm a lurker who appreciates all those that do post on a regular basis. Has anyone in maintenance had issues with their tailbone after losing all the weight. There isn't a lot of cushion where there was before, so if I sit for too long, my tailbone really hurts. Anyone else?

I'm staying within my range since I started maintenance in September. Phase 1 will always be a part of my life, but it allows for that indulgence every now and then. :)

For those that will be drinking, keep tabs on it. At least for me, the alcohol does a number on me a lot quicker now that I've lost the weight.

Happy maintaining!

evepet
12-24-2012, 10:41 AM
Hi everybody! Merry Christmas Eve Day. :)

I'm still going strong on P3, and will be very disciplined until the 28th when I'm having my first fun day at my sister's family get-together. I'll still be moderate, but enjoy a few goodies that day. Then P1 the next day.

My weight has increased by 2 lbs, which I guess is quite to be expected. I'm checking myself everyday, just to keep tabs on what's going on there. I log everything into fatsecret, and have noticed that my sodium intake has been higher these past few days too, so that's likely contributing as well.

My bug is almost gone, and pretty much feeling back to normal. I'm grateful, as there is a 1 yr old grandniece at the get-together on the 28th and I'd really hate to pass anything along to her.

New Englander - good idea with the bars. I think I'll get some too, so that I'm not so tempted by all the sugary treats around right now. I have yet to have any really sugary food re-enter my system, and am actually a little worried about how my body will react on the 28th if/when I enjoy a small portion of dessert.

Maille - vegetarian moussakka... Yum. Sounds delicious.

Ishbel - that's so cool that your VIP has followed you down the IP path. What a sweetie.

Hgamrath - I hear you about it being more easy to get sidetracked right now. So much going on.... I also find it more difficult to ignore cravings, now that I'm no longer in ketosis. But so far so good. Have fun with your dehydrator.

Fishette - ITA, that that split the fats-carbs rule definitely cuts out a lot of the bad choices. I accidentally went over on the fats this am at breakfast... made almond butter yesterday and neglected to check the nutritional values before putting some on my english muffin. Yeow!! Lots of fat in almond butter - I should have known better. I certainly do now, and won't do that again.

Lizzy67 - I read somewhere here of someone who uses a bit of fat-free yogourt on her sweet potato at dinner time. That sounds like something I may try when I finish P3. It might have been you? (Or perhaps GreenIris)

Cheers everyone. Hope everyone is enjoying the Holiday Season with their friends and family.

IdealProteinNewbie
12-24-2012, 02:58 PM
Thanks Ishbel, that makes total sense. By the way, you are an inspiration to me. I love that you admit you have "chats" with yourself, very relatable to me. Thanks again!

LoriKay
12-24-2012, 03:21 PM
Well, Hubs said he'd be home by 1:30 and grill moose burgers for lunch. It's 2:15 and I decided to have some almonds, which he ate last night... grabbed 1/4 cup of pecans instead, ate them, entered them on MFP and discovered I just had a TON of fat! Trying to do a phase 2 day but it's not working so well! Hopefully he'll be home soon and I can get some lunch!!

greeniris
12-24-2012, 06:07 PM
I too am struggling with cravings and staying OP; so much going on, a ton of stress at work, blah blah blah. All excuses I know, but seem to have lost my way the last few days. Will do P1 for a few days between Christmas & New Years, and beginning Jan. 2 plan to give it about a week. Am thinking I'd have been better off staying on P1 or P2 until after the holidays. Tomorrow is my extended family dinner where there likely won't be anything healthy. So I made a fruit salad (no dressing or added sugar) and a broccoli salad to take. Will also take my own sweet potato (plain) so the mashed potatoes will be easier to pass up. And will avoid the dessert table. Can't wait until life gets back to 'normal'! Think I'm going to have to stick with P3 most of the time until I know I can control my cravings better.

Evepet - it wasn't me that mentioned yogurt on sweet potato, though I may try it tomorrow. Have sweet potatoes in the cupboard now. And, glad you're feeling better.

Momat40 - glad you've come out of 'lurkdom'! Can't say I've heard of anyone else having trouble with their tailbone after losing weight. Hope the problem resolves itself for you soon.

LoriKay - giving up nuts is one of the hardest things for me! Ranks right up there with giving up chocolate :( I will probably still have 10-12 raw almonds on occasion as a snack, but the other kinds will have to be limited to free days.

Merry Christmas to all of you!

capricious
12-24-2012, 10:14 PM
I've been having a harder time if it today. Not sure if it's because holiday mode has kicked in or that I'm back at a weight I'm comfortable with. Still want to keep my eating orderly though... So... Will stick to the 'little bit' vs hog wild route for tomorrow, allow myself a glass of wine on my anniversary... And probably do a week of phase 1 between New Year and school starting. Then as my exercise classes are back in session I will have to decide between P3 or alternative. So, so similar. But both make me feel a bit more comfortable when exercising than Phase 1 as I have run into cramping issues.
Hope everyone is having a wonderful Christmas Eve!

infoplease
12-25-2012, 12:58 AM
Thanks, everyone, for the encouragement. Spent a few days travelling, which prevented a timely response.

momat40: yes, i have the sore tailbone thing! I think of it as an odd NSV, like having a lap with a gap. What IP didn't take, gravity moved to a less than helpful position. Pay attention to how you sit (sit up straight so your tailbone is not touching the seat), and spend less time in hard chairs. : )

Cap: something to consider on p3 or p1alt: when do you exercise? If you do it after school, I think I would pick p1alt so that you could have a carb at dinner after you exercise or as part of a snack after you exercise. you might also be able to arrange p1alt to more mimic p4 (except for the fat). Maybe it makes a smoother transition.

Maile
12-25-2012, 09:47 AM
Momat40: I do not have tailbone problems, but definitely am bonier without much padding....except around my stomach. I agree with you that at a lower weight and in eating low carb, alcohol can affect you quicker.

Evepet: Glad you are feeling better. Your P3 seems to be going well.

LoriKay: Nuts are high in fats, but low in carbs. Hopefully you won't have much damage.

Ishbel: That is wonderful that your VIP lost 49 pounds and reached goal
weight. You two can maintain together.

Cap: The holidays are stressful..no matter how we plan and prepare. I like your "little bit" vs "going hog wild" idea.

GreenIris: One of the hard things about social events is not being in control of time. ..eating later than you usually do. I found that eating a cup of vegetables before heading to an event that I know will be long and late, helped me. Good luck with the holidays.

Holly: I love zucchini chips, but have to bake mine. That dehydrator sounds great.

Fitgirl: enjoy your first fun day.

So I spent the afternoon making an elaborate moussaka recipe. My son did not like it, but my husband and I did. However, I am cooked out and plan to see a movie today and eat leftovers. I am also going for an xmas walk!

Merry Christmas everyone.

NewPath
12-26-2012, 12:45 PM
Greetings to all! I have not been on the boards here for several months. Yesterday, when i was thinking about my amazing year, I thought of many of you who got me where I am today....MAINTENANCE!!!!! I have been living a easy maintenance life since the end of October. I quickly scanned through Vol. 8 then this volume..I plan to read up on you all later! I was shocked at how beautiful you all look! Congratulations to you all. I have not been able to make the monthly maintenance meeting at our clinic yet. But I do continue to go to weekly weigh-ins. I never would have thought last April that I would be where I am! I have not weighed 130 since my wedding in 1990. IP has saved my life. I am a petite size 4 these days, and even a size 2 in some things. I am incredibly healthy, though out with pneumonia right now. My next goal is to start running. I used to run between 10 and 12 miles a day. So, well, it is nice being back here! I hope that you have all been well. It will take me some time to catch up. Hugs!! -Jules
I will update my photo soon. (This pic was taken in October.)

LoriKay
12-26-2012, 01:07 PM
NewPath - Welcome back! I'm so happy to hear that you are doing well, I just started phase 4 and I'm struggling a bit. Too much freedom at a bad time of year!!

NewPath
12-26-2012, 01:26 PM
NewPath - Welcome back! I'm so happy to hear that you are doing well, I just started phase 4 and I'm struggling a bit. Too much freedom at a bad time of year!!

LoriKay,
I find that this is a particularly tough time of year. We are all rushed, trying to please everyone, trying to keep up with all of the holiday hype, and even fighting colds and flu. Do not fear maintenance. I remember, I did too though. There is nothing to fear. It is really about experimenting to see what you now like and which agrees with you. Once you do this, then you fall into a routine of buying and eating the foods that make you feel and look good. I do not count calories, or measure my protein. I learned everything that I need to know in the other 3 phases. I do not eat a lot of carbs, in general, they make me tired and sluggish. The carbs that I do eat are in veges, fruit, and rice products and nuts. It is weird, i just kinda try to eat what my body craves. I am looking forward to attending the maintenance meeting offered at our clinic. I heard that it is a great place to get tips from fellow maintainers. I absolutely love my fun meals. I carefully plan them all week long. I really think about what food it is that I really want. This keeps me honest during the week. My fun meal is usually on Saturday. After a fun meal, I am satiated and really do not crave anything until the end of the next week. I like fun meal to be fun, so strangely enough I do not necessarily plan it around social outings...like business meetings or parties...because selfishly, i do not want to waste my meal on food that probably is not what I really want!

sonyainva
12-27-2012, 12:00 PM
Maile/Anyone - Looking for some advice, I see your weight is on the lower end of your range for height.

I am 5'2 and currently around 128, want to get between 115 and 120.

Are the last few pounds REALLY slow? Did you stick to P1 the entire time? Did you workout? How long did it take you to lose the last 10 - 12 pounds?

I am not concerned with the number on the scale, I want to get flat abs.

Thank you for all the help

fitgirl2012
12-27-2012, 05:13 PM
Good afternoon! I hope that everyone survived Christmas!!

Greeniris - I'm going to be doing some P1 days from now until after the first of the year, too. I agree with you...I'd have been better off staying on P1 or P2 until after the holidays, too!

Capricious - I hope that things are going well for you. Happy Anniversary to you and your hubby! :)

NewPath - Welcome back!! Congrats on being a successful maintainer... you'll have to share your secrets with some of us newbies! :) Good luck with the running!

LoriKay - I am struggling just a bit, too...we kind of phased off during a bad time of year! We can do this!!

Sonyainva - towards the end of phase 1 I lost around 1 - 2 lbs a week. It seemed as though my weight loss went a little faster when I gave up my caffenated tea & drank more water. I did stick with P1 until I lost 100% of the weight that I wanted to lose. I did do 2 weeks of phase 2 (although others seemed to successfully skip that phase) and 2 weeks of phase 3. I started to workout 2 days after I started phase 3. I am very happy having followed these steps. The only thing that I would have done differently...is to have waited to phase off of phases 1 & 2 until after the holidays! At any rate, I have flat abs (with good muscle tone) even after having a couple of kids!!

fitgirl2012
12-27-2012, 05:25 PM
Ok...now for the bad & the ugly...

Christmas Day was my first cheat day. I had a phase 3 breakfast, and then had a nice lunch with my husband's family. It didn't stop there...I just wanted to test out this cheat day theory. So...I continued to munch into the afternoon on all of the holiday baked goods, then proceeded to have my ham & cheesy potatoes and cherry cheesecake for supper. I felt stuffed, and very yucky.

So yesterday, after weighing in & seeing that I did gain 2.6 lbs, I did a perfect phase 1 day...with 1 hour & 50 minutes of intense working out (kickboxing & then walking at 5, 6, 7, & 10% inclines at 4.6 mph). I had energy to burn...but also felt a little "hung over" even though I consumed no alcohol.

I weighed myself this morning...and didn't lose a single ounce of my gain!! So I was bummed & ate a lot more cheat items. :devil: So...lessoned learned. My cheat days will be called "1 relaxed meal" now that I know how my body will handle it. It looks like I'll be doing phase 1 days for about a week now to get this weight off.

One question...when doing phase 1 for one entire week...do you workout or do we skip the workouts until we add back the phase 2 or 3 days?

At any rate, I hope that everyone had a wonderful holiday. I can't believe that 2013 is just around the corner! Cheers to all!!:)

NewPath
12-27-2012, 05:43 PM
Ok...now for the bad & the ugly...

Christmas Day was my first cheat day. I had a phase 3 breakfast, and then had a nice lunch with my husband's family. It didn't stop there...I just wanted to test out this cheat day theory. So...I continued to munch into the afternoon on all of the holiday baked goods, then proceeded to have my ham & cheesy potatoes and cherry cheesecake for supper. I felt stuffed, and very yucky.

So yesterday, after weighing in & seeing that I did gain 2.6 lbs, I did a perfect phase 1 day...with 1 hour & 50 minutes of intense working out (kickboxing & then walking at 5, 6, 7, & 10% inclines at 4.6 mph). I had energy to burn...but also felt a little "hung over" even though I consumed no alcohol.

I weighed myself this morning...and didn't lose a single ounce of my gain!! So I was bummed & ate a lot more cheat items. :devil: So...lessoned learned. My cheat days will be called "1 relaxed meal" now that I know how my body will handle it. It looks like I'll be doing phase 1 days for about a week now to get this weight off.

[B]One question...when doing phase 1 for one entire week...do you workout or do we skip the workouts until we add back the phase 2 or 3 days?

At any rate, I hope that everyone had a wonderful holiday. I can't believe that 2013 is just around the corner! Cheers to all!!:)

FitGirl,
I found that a fun meal...or even several fun mini meals in one day work out great for me. No weight gain, or feeling yucky the next day. But, like over the Holidays, I gave myself permission to slack for several days. I did gain 3 lbs....but, I am still within my maintenance range...as I lost weight last week due to illness. With that said, my life on P1 these past 2 days has been...VERY difficult...I have yet to experience the withdrawal and hunger from eating "fun" over several days. I will not do that again...except maybe for next Christmas. I am in ketosis, as of a few hours ago, and my plan is to get back down to 130 by Monday...so I can have my weekly fun meal. I do plan on going on runs, once my pneumonia clears completely. I have not run since starting IP, I am a runner at heart and cannot wait!!!! I think that because I am in ketosis, I will not run until I have my cheat meal on New Year's Eve and thus am out of ketosis. After reading through the thread on Maintainers who have gained...I learned vicariously through them...not to let a day become a week or a month. So, I am back on plan until I get to my low goal weight. I bet you will see a big loss over the next few days as your body adjusts to P1. Good luck!
Oh, and at my clinic, they clearly tell us that it should be one fun meal...not a day. However, with that said, if I want Buffalo Wild Wings, I refuse to sit down and eat them all in one sitting....I no longer like the feeling of being overly full and I when I am full, things just do not taste the same. I know this sounds crazy but, what I have been doing is having small little meals out of my cheat/fun meal.....it makes it 10 X more fun, and it just seems healthier. I have never gained from this and my body has never suffered the next day.

fitgirl2012
12-27-2012, 06:06 PM
NewPath - THANKS SO MUCH for your response! I was feeling pretty down about what I've done. I truly appreciate your input...I may try the mini meal approach, too. Normally, I like to eat 6 mini meals a day (on phase 4). Have you maintained using the phase 4 protocol?

BTW...I love your picture! You look like an actress walking on the red carpet (with the exception that it's blue!) :) I hope that you are enjoying Christmas break!

Ishbel
12-27-2012, 07:48 PM
Hey hey everyone!

Hope everyone had a great Christmas Day.....mine was a little too full of sugar :D. I'm paying for it lol...VIP managed very well, twerp LOL.

fitgirl: I usually just enjoy easing the rules and not worrying about the fat/carb combination. I don't general allow myself too much sugar on a fun day and always always make sure I get the same amount of water that I usually do. This past Christmas Day was very unusual for me (Santa brought quite a few sugary snacks and some baileys)

idealproteinnewbie thank you for the comment, that is very sweet of you!

cap congrats on your anniversary!

So after a few weeks of the laser and ice therapy on my hips, there is some improvement....but won't be running just yet but I am wondering if I can go to the gym next Thursday just for a walk. I'm very concerned to push it too far so the jury is still out on that decision. It's been two months off and I'm super scared, even moving in bed brought tears to my eyes! I am aching to run....and I know I can't or I'll ruin the good progress I've made. <sigh>

evepet
12-27-2012, 08:38 PM
I'm finishing P3 today, and enjoying my first Fun Day at our extended family get-together tomorrow. Family members were scattered around different continents, and it was impossible to get everyone together until tomorrow. The delay actually worked out better for me as it gave me enough time to finish P3. LOL. I am looking forward to having a Fun Day tomorrow. I'll be home for breakfast & lunch, and will stick to a basic P3 day for both of them, but at dinner tomorrow night (which will be our traditional Christmas dinner) I'll enjoy a small portion of dressing and mashed potatoes, and dessert. And some wine... and maybe a few nuts during the afternoon. Then I'll eat P1 on Saturday - then on to maintenance.

I posted a few days ago here that I find myself in between pant sizes. This may well motivate me to go back to P1 early next year and actively diet again until I fit well into the smaller size.

I'll be away from home starting tomorrow for a couple of days, so just wanted to check in now and say 'Hi!' to everyone.

Hope your Holidays have been healthy and happy, and include lots of love, laughter and good times with your families.

Cheers from snowy central Ontario Canada. (We now have quite a white wonderland here - I'd take a pic, but my camera flash is broken).

sonyainva
12-28-2012, 02:25 AM
Ishbel sending positive vibes your way!

Fit girl thank you, love reading about your flat abs and that you stuck to p1 till you got to goal.

Maile
12-28-2012, 08:43 AM
Sonayavaina: I reached my goal weight in October.I remember the last 10 pounds going very slow. Then I kept losing and went down to 128. By March I had changed my goal weight to 128. ..so it was around 5 months. I kept exercising the whole time...but I also exercised the whole time I was on IP!
Good luck on those last 10 pounds and flattening those abs! I do ab crunches for the same reason.

Jules: I like your calm approach to maintenance. I am impressed that your coach has monthly meetings for maintainers. What a great support. I don't like being overly stuffed anymore either.

LoriKay: The holidays are rough. There are so many social events with so much food!

Fitgirl:It is very discouraging when you do a Phase 1 and the weight does not come off initially. That does happen. Hang in there. It does work! My personal reaction is to keep exercising even if you are on Phase 1. Others may not agree. Hope your week goes well.

Ishbel: I am glad there is improvement in your hip. It must be hard not being able to run, when you love running. I hope your walk goes well. I love Bailey's also.

Evepet: Congratulations on finishing Phase 3. Have fun with your family! Then on to maintenance.

I finished my last Xmas celebration last night. Things should calm down until New Year's eve. I am in my range and plan on staying there! My resolution is to be in my range for New Year's day.

Momto2cs
12-28-2012, 11:25 AM
Hi all
I am back from a week in Mexico. Must get things in check and phase 1 for a week to get off those margaritas and tacos!

Maile
12-29-2012, 09:03 AM
Momto2cs: I bet that was a fun week in warm Mexico. Hope Phase 1 goes well.

I did not go to Mexico but had a Spanish coffee last night which now needs to be worked off! Kahlua definitely has sugar!

I just finished a mini survey for the National Weight Control Registry. The subject was beverages and how I have changed my beverages with weight loss and maintenance. My main change was giving up diet sodas and drinking more water. Spanish coffees were not a part of the change!

LizRR
12-29-2012, 11:46 AM
Momto2cs: I bet that was a fun week in warm Mexico. Hope Phase 1 goes well.

I did not go to Mexico but had a Spanish coffee last night which now needs to be worked off! Kahlua definitely has sugar!

I just finished a mini survey for the National Weight Control Registry. The subject was beverages and how I have changed my beverages with weight loss and maintenance. My main change was giving up diet sodas and drinking more water. Spanish coffees were not a part of the change!

LOL on the Spanish coffee! I could do with a week in Mexico - did a very cold 6-mile 25-deg run this morning with the group I would describe as "refreshing". I did have 2 tamales with everyone afterwards (I brought 3 dozen of the ones I made with my mom), but plan on being a good girl the rest of today. Heading out to an indoor bounce house with my niece and son later - so I may need that masa fuel!!! I did drop 2 lb this morning, but am sitting at 146, still on the other side of 'the safe zone'...on the plus side I am feeling much better - my cold has passed, but TOM is due to start in a few days - just when I drop a few!!!

Momto2cs
12-29-2012, 06:47 PM
Lizrr at least you are in Texas. When I left here it was - 40. Mexico was heaven.
Struggling to get back on track. Might need to wait until New Year's Day! Mmmmmm

greeniris
12-30-2012, 12:10 AM
Good evening - it's late (midnight), and about to get ready for bed, but hadn't checked in here yet today. VIP & I had a day of shopping, then he treated me to dinner before heading home. (I rarely do this, but actually got a head start on gifts for next Christmas!)

Had a great Christmas visit with my son & his family yesterday, even though we all missed 'little blondie', my granddaugher who lives in Louisiana. We'll see her when she's in MI on spring break. But enjoyed the time with my newest granddaughter, 8 yr old Hailee.

I'm doing P1 for a couple of days, then beginning Jan. 2 will do P1 for about a week. That should get me back to goal, and hopefully a little below where I need to be. Am going to WI at the clinic for the first time since beginning maintenance next Thurs. I plan to keep doing this about once a month for a while. I obviously need the accountability and support, as I've made a real mess of things so far... :/ The few cravings I had while on P1 didn't bother me too much, but they are kicking my butt now! My biggest regret is that I didn't wait until after Christmas to begin maintenance...
My knee is still bothering me sometimes (sprained it 8 days ago), but I've been given the OK to begin working out (slowly/gently) at the gym after the first of the year.

(Yawn)...time to hit the sack. Have a great Sunday all!

Maile
12-30-2012, 09:58 AM
Greeniris: It sounds like a great holiday with your VIP and family. The holidays are very hard with old triggers lurking. Good for you doing P1 for a few days before New Year's. I checked in with my coach for the first year. It helped me stay accountable also.

Momto2cs: Good luck getting back on track. Thank heavens New Year's Eve is tomorrow and the holidays will soon be over. I am working on an up pound also and want it gone! In the last two weeks I have increased my levels and weights on ST..I am getting stronger..I am tempted to go back to my coach and check to see if my muscles are bigger.

Lizr: That run in 25 degrees must have been nippy! How fun that you made tamales with your mother.Homemade are the best. Good for you going down 2 pounds. I am in the up side of my range also and working on getting it down before I leave for HI.

Lizzy63
12-30-2012, 10:15 AM
Hi, all! Survived Christmas week up 0.6 pounds. Not too worried about that... Especially since I lost 1.2 last week.

Ishbel - take care of yourself. Those orthopedic injuries can be very painful, and sometimes taking it easy is the best thing.

Can someone experienced with maintenance tell me how much of a range you allow yourself before it's time to go back to phase 1?

My goal was 150. I am now just under 145, and would like to stay around that weight. I am thinking I can manage the small fluctuations just by watching calorie intake. Maybe 147 as a high end?

If I can successfully maintain here for 6 months or so, I may choose to go down another 5 - 10 pounds, but I am concerned about being able to maintain, given that I am 50-ish and likely have a slower metabolism than some younger folks.

greeniris
12-30-2012, 01:58 PM
Maile - Thank you for your encouragement & support. I can't tell you how much it means to have you and others there for us!

Lizzy - I am so happy for you that you're easily finding your way in maintenance! WTG!

Mom2cs - You can do this! You have done so well and have the inner strength to get back on track quickly. Only 2 more days then life is back to normal.

Evepet - how did you enjoy your first free day? Glad to have you here on P4 with us!

LizRR - running in 25 deg. weather??? Wow! And you too will be back where you want to be sooner than later, I know. You are one tough lady, and nothing stands in your way!

Back to cleaning and putting Christmas decorations away. Enjoy the rest of your weekend!

evepet
12-30-2012, 03:06 PM
Woo-hoo - had my first Fun Day! :) Had a modest sized portion of all my Christmas dinner favorites, plus 2 glasses of red wine and small portions of two different desserts this past Friday at our family Christmas get-together. Didn't feel stuffed or uncomfortable, just satisfied. The only other sweets I ate were a small handful of some type of caramel popped corn that had chocolate mixed in it. I did have a problem getting my normal amount of water in on Friday - think I only got about 1/2 of my usual amount that day. I can see from just entering (as best I can remember and figure out) on Fatsecret that my sodium intake was pretty high on Friday.

I didn't take any actual P1 packets to my sister's, intending to just follow my fun day with a low carb day. So yesterday I ate very low carb for breakfast (scrambled eggs w. bacon); and just ate leftover roasted turkey at lunch with combination of turnips, green peas, carrots, cranberry sauce and cabbage salad (I'm not sure of the salad dressing used, there probably was some fat in it). Skipped the potatoes, dressing, gravy, etc. Yesterday was the 'eat up the leftovers day', so dinner was much the same as lunch, but did allow myself 2 glasses of red wine again and a small portion of one dessert (a cheesecake). I also drank lots of water with lemon through the day yesterday - probably more than my usual.

My weight on Friday before breakfast was 157. When I weighed myself on my sister's scales yesterday morning before eating breakfast, I was at 159.4. This morning my weight on that same scale was back at 157.2. I'm so relieved and excited to find that I've shed that 2 lbs already, and am back were I was before enjoying all that 'fun stuff'. It really just shows me that this is doable. Everyone was very excited to see what I'd accomplished - my sister (she's a sweetie) actually raised a toast to me at the beginning of Friday's night's dinner as an acknowledgement of my dieting success this past year. And they were interested in seeing how I got back to the pre-fun day weight so quickly, through a combo of low carb yesterday + lots of water.

One of my nieces took some good pictures of me yesterday, as I'd explained I'd like to be able to post an 'after' shot here and my own camera is broken, but for some #&*^! reason they didn't come through properly as attachments to the email she sent me. Hopefully I can still get them, and then I"ll (finally) post some pics. I guess somewhere along the line soon now, I'll get my own camera fixed so I can just do it myself. It seems to be a problem with the internal flash.

Anyway - after having experienced this success in getting back to my first pre-Fun Day weight, I'm feeling very optomistic now that I have the tools to keep my weight stabilized, while still enjoying some treats from time to time. :carrot:

I'm back home now, and that's the end of the Christmas meals & treats for me. Now on to maintenance.

Hope everyone has had a wonderful Holiday Season, and Happy New Year!

NewPath
12-30-2012, 06:24 PM
NewPath - THANKS SO MUCH for your response! I was feeling pretty down about what I've done. I truly appreciate your input...I may try the mini meal approach, too. Normally, I like to eat 6 mini meals a day (on phase 4). Have you maintained using the phase 4 protocol?

BTW...I love your picture! You look like an actress walking on the red carpet (with the exception that it's blue!) :) I hope that you are enjoying Christmas break!

Fitgirl,
I am following the maintenance protocol, through my coach, but have not officially attended the maintenance seminar at my clinic. I reached goal/maintenance toward the end of October and my weight has been VERY steady...I have even dropped a few lbs. I do a fun meal...though I know that spreading it out into mini meals is probably not protocol...it does work for me!
HOWEVER, I did let myself slip into more than one fun day during the holidays...I kind of gave myself permission. I was up 3 lbs but still within my 3 lb maintenance weight..as I lost weight the week prior. I think that in maintenance we really have to listen to our bodies and experiment with different foods and eating styles.
Thanks for the compliments on my pic..it was taken before I hit goal....so I should probably get an updated pic!
Jules

NewPath
12-30-2012, 06:43 PM
Hi, all! Survived Christmas week up 0.6 pounds. Not too worried about that... Especially since I lost 1.2 last week.

Ishbel - take care of yourself. Those orthopedic injuries can be very painful, and sometimes taking it easy is the best thing.

Can someone experienced with maintenance tell me how much of a range you allow yourself before it's time to go back to phase 1?

My goal was 150. I am now just under 145, and would like to stay around that weight. I am thinking I can manage the small fluctuations just by watching calorie intake. Maybe 147 as a high end?

If I can successfully maintain here for 6 months or so, I may choose to go down another 5 - 10 pounds, but I am concerned about being able to maintain, given that I am 50-ish and likely have a slower metabolism than some younger folks.

Lizzy63 I too am in my 50's. I was told to choose a three lb weight range for maintenance...but am a bit confused about it as well. I do know that ultimately you want to stay within that range, and the range gives your and your body the chance to fluctuate...which is normal. With this said though, I find myself just doing a Phase 1 day every week after my fun meal. I have not gone out of that range once....but do the P1 until I am at the low end...kind of like preparing for if there is a fluctuation? I will ask my coach about this this week. I also fell below my weight range last week....which was nice....though I had been sick with pneumonia, so I too am wondering about the range...I will wait to see if my weight continues to change on maintenance as I have lost a few while on maintenance..... At last WI I was at 130....my range is 131-134....

LoriKay
12-31-2012, 09:46 AM
I wrote this long post feeling sorry for myself and it disappeared so that must mean I should change my attitude and move on! Anyone else here still have bad self-image/esteem issues after reaching goal. I had hoped that I could see myself differently if I was smaller, but I don't. I got all these compliments from family that hadn't seen me and if anything I feel worse. I don't get it!

Lizzy63
12-31-2012, 10:30 AM
Thanks, NewPath - I though I heard someone say + or - 3 pounds, but that would be a huge range, I think - like 142 - 148 for me. I like your approach, so I think I will try to stay between 144 - 147. Glad to hear you are not having difficulty maintaining, but sorry to hear that you haven't been well!

LoriKay - I think it's natural to take time for your body image to adjust. I am in a size 8 - 10 (depending on brand), but I don't really feel smaller than when I was a 16 - 18. I really did this for my health - high cholesterol and blood pressure - and I know that is much better, so I am OK with this.

Maile
01-01-2013, 10:28 AM
Lizzy63: The National Weight Control Registry which publishes studies on maintenance recommends a 3 percent range of your goal weight..3 percent under and 3 percent over. For me that is 3 pounds. If i am in my range, I usually do not do P1. However, lately I have been at the higher end of my range and am working on moving to the lower end.

LoriKay: I hope you are feeling better. Losing weight is many faceted. It does not change many factors and stresses that you have to deal with in life.
Do you have more energy now that you have lost weight?

Evepet: I am glad your fun day went well...would love to see your pictures.

Newpath: I keep a 3 pound limit also.

Greeniris: thanks for your kind words.

On New Year's Eve I went to visit my IP coach. I had her do my measurements again as I wanted to see if I had gained muscle. My thigh is 1/4 inch bigger and my calf is 1/2 inch bigger..my ankles lost an inch. I am not sure if this means I am gaining muscle, but I think it does. This could be why I am in my high end of my range. It was good to see my IP coach again and to weigh in at good weight.

Happy New Years everyone. Here is to a healthy 2013!

LoriKay
01-01-2013, 12:01 PM
Maile, I would not say that I have any more energy than I did before the weight loss. I've had a really hard time doing a p1 day since I don't really care. I'm trying to force myself to care but I don't.

Starshine
01-01-2013, 12:20 PM
On New Year's Eve I went to visit my IP coach. I had her do my measurements again as I wanted to see if I had gained muscle. My thigh is 1/4 inch bigger and my calf is 1/2 inch bigger..my ankles lost an inch. I am not sure if this means I am gaining muscle, but I think it does. This could be why I am in my high end of my range. It was good to see my IP coach again and to weigh in at good weight.

Happy New Years everyone. Here is to a healthy 2013!

Maile, you are an inspiration! :) The muscle thing is something I wonder about too. Once I hit phase 3, I'm going to add in weight lifting, and in my younger days (I'll be 50 in September), I would gain muscle. And I hope to do that now too.

How have you maintainers adjusted your maintenance weight to deal with that?

Happy New Years to all the maintainers! And thanks so much for posting here. We need to see how you guys do this. :)

evepet
01-01-2013, 01:36 PM
:) Hi everyone. Happy New Year! Realized I was in dire need of eggs and egg whites plus a few other things yesterday, so went off to the closest supermarket. After picking up the 'essentials', I wandered around a bit... I was sort of hoping that something would jump out at me as possibly being an appropriate new snack food, now that I'm officially in maintenance.

Instead, I realized once again what a lot of KRAP is in the stores, once one wanders from the perimeter areas into the centre aisles. Loaded with carbs, sugars, fats. Phew! Almost sent my body into shock just reading those labels again. In the end, I stuck with a bag of apples, (which I enjoy with ricotta cheese), Greek yogourt, a bag of walnuts, and a bag of 'turkey bites' (which are a dehydrated turkey snack). I couldn't bring myself to even consider putting most of the stuff in my shopping cart. That certainly wasn't the case last year at this time... thank goodness the past 10 months with IP have changed me.

Lizzy63
01-01-2013, 04:49 PM
Couldn't agree more, Evepet! I end up eating a lot of Granny Smith apples, greek yogurt, berries, and pecans for snacks. I would love to have some other options.

Maile
01-01-2013, 05:04 PM
I keep eating nuts for snacks..I never seem to be tired of them..humus and veges? I can't believe all of the junk in the stores either...much of what I used to buy. I even threw out my beloved chocolate covered Mac nuts this year.
Starshine..I am learning about this muscle thing as in the last weeks I am pushing my weight training. I am enjoying the new levels as it was getting too easy. I just need to figure out what this is doing to my body and weight.
LoriKay: I am so sorry you are having a hard time. Would staying off p1 for awhile help you feel better? You could try eating very low carb and not do the packets. Hugs to you. This weight business is not easy.

Ishbel
01-01-2013, 05:38 PM
HAPPY NEW YEAR EVERYONE!!!

:newyear:

2012 blessed me in so many ways and well, 2013...I BE GITTIN' HITCHED!!!! YEEEEHAW!!! :D

evepet I like turkey/chicken sticks with cheese strings (one or the other or both). I generally keep my night snack to berries and yogurt. I have to stay away from nuts as they are a weakness so I won't eat them during the week.

maile interesting tidbit on what the national weight registry says about 'leeway' (or range) for maintenance. At TOPS you're allowed 3 lbs over your goal and 7 lbs below it. As I weigh in there at night after supper my goal is higher then what my goal is for myself in the morning. Generally keep it between a 4 lbs which meets your 3%. I don't need 10 lbs but I think it's for holiday planning (I've learned why people lose 10 lbs before they go on vacation lol) WAY to go on the muscle.

newpath Great job on maintenance, you sound very comfortable and I love that you get lots of support from your clinic!

lizzy Thanks for the words of "be careful"....you kinda tipped the scales in my decision making...I think I'll wait until the middle of Jan. I can keep my laser machine for a bit longer but not much longer, the FFIL (future father in law) needs it back for his own fibromyalgia . If it comes back, I'll be looking into purchasing the ultrasound machine evepet recommended. :)

LoriKay I'm sorry you are feeling blue. Have you googled "body image" and researched on how you can reframe your responses to compliments. I know you are not alone feeling this way. :hug:

SO, Christmas Day and New Years Eve were not 'free' day in moderation which has been my 'norm' for the last 7 months (these last two free days were more like free days when I first started free days). VIP and I discussed it cause I cannot believe that I used to go DAYS in this style of eating (way too much sugar!). I'm happy that it's over, that I can dump all the chocolate and crap in the house and not feel guilty. That although I don't want to go back to work, I am looking forward do being on a 'normal' schedule.

Today he and I listened to this youtube play list, VERY VERY interesting.

http://www.youtube.com/playlist?annotation_id=annotation_134486&feature=iv&list=PL39F782316B425249&src_vid=OY9_zagBAyE

We watched the series and have plans on watching his "Sugar - The Bitter Truth" which is the one that's 1 1/2 hours.

VIP's son has been saying "Just cause you're on a diet doesn't mean I have to be" and my response has ALWAYS been "I'm not on a diet, I haven't lost weight in 8 months, I'm just eating better". He said it again today and VIP said "we're just making better choices buddy, I haven't lost weight in 2 weeks" (LOL) I sure hope we're making some sort of impression on him!

LoriKay
01-01-2013, 07:34 PM
LoriKay: I am so sorry you are having a hard time. Would staying off p1 for awhile help you feel better? You could try eating very low carb and not do the packets. Hugs to you. This weight business is not easy.

I don't know. I keep eating fattening foods which makes me feel worse so then I eat more. I'm not on a good cycle. I'm not sure what I need to do to change my thinking but I know I need to do something!

LoriKay I'm sorry you are feeling blue. Have you googled "body image" and researched on how you can reframe your responses to compliments. I know you are not alone feeling this way. :hug:

SO, Christmas Day and New Years Eve were not 'free' day in moderation which has been my 'norm' for the last 7 months (these last two free days were more like free days when I first started free days). VIP and I discussed it cause I cannot believe that I used to go DAYS in this style of eating (way too much sugar!). I'm happy that it's over, that I can dump all the chocolate and crap in the house and not feel guilty. That although I don't want to go back to work, I am looking forward do being on a 'normal' schedule.

Thanks. Maybe when I start back to work tomorrow I'll feel better about everything. Part of my issue is that I have a cold, the other part is that my husband is leaving to go hunting for several days and I hate when he leaves. I probably need to deal with emotions that I don't want to deal with.

scorbett1103
01-01-2013, 07:43 PM
I'm not quite in maintenance yet, but I wanted to get the opinion of those of you already there on something I'm tossing around.

I am about 8 pounds (as of last week) from my adjusted goal weight. I am feeling FANTASTIC and fitting into clothes that I never thought I'd see again. I am also getting the itch to start really exercising (I want to do a couple of 5ks this year and get back into cycling). I still have some areas that I'd like to see trim down, but I know that there's no guarantee WHERE the weight will come off and I'm not unhappy with my shape right now.

Here's my conundrum: I really feel ready to ramp up the exercise, to a point where staying on Phase 1 is not going to be wise given the low calories. I can probably start the Couch to 5K program and get through the first few weeks without making too many changes, but there will come a point where the calories won't be enough - and that's not including the fact that I have a 3 month gym membership that I'd like to make good use of. My activity level has been very low before and during IP, so I have a lot of ground to make up to build my endurance and overall fitness. On the flip side, my current goal weight is probably higher than I could get to if I pushed through Phase 1 for a bit longer, but I would not be able to train in time for a few of the races I'd like to compete in.

What is the consensus on phasing off at my current goal weight so that I could train and run this spring to fall, and then possibly coming back to P1 later in the year if I feel there's a little more weight to lose, versus staying on P1 until I really feel like I don't have any more to lose? My lowest healthy weight was 155, but even then I had jiggly thighs - part of me wonders whether I could see those thighs trim down and hit a lower weight, but the other side of me would like to see my current parts toned up a lot more before I make that decision.

Any input or your experiences welcome!

Starshine
01-01-2013, 07:52 PM
[QUOTE=Maile;4570787]I
Starshine..I am learning about this muscle thing as in the last weeks I am pushing my weight training. I am enjoying the new levels as it was getting too easy. I just need to figure out what this is doing to my body and weight.
/QUOTE]

Thanks, Maile! I look forward to seeing what you figure out. I hope I'll have to figure things out in terms of muscle gained too, once I'm in maintenance. :)

Good question, Scorbett! I'm sure you'll get some wise answers.

infoplease
01-01-2013, 10:09 PM
I'm not quite in maintenance yet, but I wanted to get the opinion of those of you already there on something I'm tossing around.

I am about 8 pounds (as of last week) from my adjusted goal weight. I am feeling FANTASTIC and fitting into clothes that I never thought I'd see again. I am also getting the itch to start really exercising (I want to do a couple of 5ks this year and get back into cycling). I still have some areas that I'd like to see trim down, but I know that there's no guarantee WHERE the weight will come off and I'm not unhappy with my shape right now.

Here's my conundrum: I really feel ready to ramp up the exercise, to a point where staying on Phase 1 is not going to be wise given the low calories. I can probably start the Couch to 5K program and get through the first few weeks without making too many changes, but there will come a point where the calories won't be enough - and that's not including the fact that I have a 3 month gym membership that I'd like to make good use of. My activity level has been very low before and during IP, so I have a lot of ground to make up to build my endurance and overall fitness. On the flip side, my current goal weight is probably higher than I could get to if I pushed through Phase 1 for a bit longer, but I would not be able to train in time for a few of the races I'd like to compete in.

What is the consensus on phasing off at my current goal weight so that I could train and run this spring to fall, and then possibly coming back to P1 later in the year if I feel there's a little more weight to lose, versus staying on P1 until I really feel like I don't have any more to lose? My lowest healthy weight was 155, but even then I had jiggly thighs - part of me wonders whether I could see those thighs trim down and hit a lower weight, but the other side of me would like to see my current parts toned up a lot more before I make that decision.

Any input or your experiences welcome!

I would suggest modifying P1 with extra protein while you are working up to heavier exercise. This would look like a packet prior to and after an hour of strenuous exercise or have a couple of whole eggs prior and a packet after, then regular p1 lunch and p1 dinner and snack (one of the packets can be restricted). I used the higher calorie IP packets also -- IP mango ready to drink and the strawberry wafers. Try to go for something that is mainly whey protein. I lost more consistently doing this (I am a slow loser) than before I added the exercise. I felt pretty good doing this. Be sure to check your body fat as you do this so you can see if the trend is too much lean mass lost. At that point consider if you want to phase off if you are not yet at goal. My last 8 lbs took about 5 weeks; I would bet it will take you less.

Remember at maintenance you are going to float around a weight range, so if you phase off now, that range would take you either side of 170. I'm betting you would be happier (equals more motivated to work at it) at either side of 160.

The thigh stuff is the last to go (for me) and the first to come back once you add more carbs. But things continue to keep moving around each day, so what you see now may not be what you see after a few months in maintenance, even if your weight is the same.

So, add exercise with the P1 modifications and go to original goal. If at anytime this doesn't work (you feel bad, you look too thin), THEN phase off. You don't need to do a full 2 weeks of P2 (protocol has changed), so you are always only two weeks away from maintenance. Stay with the protein on either side of exercise during P3, too.

My thoughts, anyway, based on recommendation of my coach and my experience.

scorbett1103
01-01-2013, 10:22 PM
Thanks infoplease!

I do add a packet currently with the VERY light exercise I've started to incorporate (100 calorie burn or less), I'm just concerned what will happen once I am exercising more intensely - if I'm pushing hard enough that I would need to add two packets or more, I feel like I should be burning off a p3/p4 diet instead of staying p1. I plan on at LEAST getting to 160, the question is more should I push on beyond that (change my goal weight to 150-ish), or phase off there and then revisit phase 1 after what will likely be my last race in September. Sort of a "last 10" run once I see where my body settles with consistent exercise.

infoplease
01-01-2013, 11:32 PM
Scorbett,
If your calorie requirement at 150 & training is going to be 2250, I'd phase off at 160, but keep the max calorie level as if you were maintaining 150. That should both allow for a really slow (1/4 lb per week) weight loss AND have you get used to eating what it is going to take to maintain at 150. Maybe that way you would both have the calories to train thru September AND be 10 lbs thinner. Well, if that whole calories in, calories out stuff is true.

scorbett1103
01-01-2013, 11:35 PM
Scorbett,
If your calorie requirement at 150 & training is going to be 2250, I'd phase off at 160, but keep the max calorie level as if you were maintaining 150. That should both allow for a really slow (1/4 lb per week) weight loss AND have you get used to eating what it is going to take to maintain at 150. Maybe that way you would both have the calories to train thru September AND be 10 lbs thinner. Well, if that whole calories in, calories out stuff is true.

LOL actually that makes pretty good sense. It would definitely give me a better idea whether 150 was too low for me to maintain comfortably or not (I think that's a fear playing into my thought process here). So much to figure out! :)

ChileheadKen
01-02-2013, 12:54 AM
Lizzy63: The National Weight Control Registry which publishes studies on maintenance recommends a 3 percent range of your goal weight..3 percent under and 3 percent over. For me that is 3 pounds. If i am in my range, I usually do not do P1. However, lately I have been at the higher end of my range and am working on moving to the lower end.

I am also doing weight training (well, P90x, which includes some weight training) and I'm curious about muscle gain and how that will affect my weight and measurements. Are there good threads or resources to help when doing heavy exercising during maintenance? I'm 55 and haven't really worked out in 15 years, so not sure how age, etc. will play into things.

My 3% range is about 5 pounds on either side of my goal weight. I cheated a couple of days last week and for New Years, but back in the saddle, for sure. never got over my 5 pound range, regardless, but was living at a couple pounds under my goal weight, so a week of P1 outght to get me back where i want to be.

Happy New Year, everyone, and thanks so much for the help and support, as always!!!!
Ken :flame:

Fishette
01-02-2013, 06:46 AM
My personal trainer said it takes about 2 weeks of heavy lifting to gain a pound of muscle, and that includes 55 yos.

Ishbel
01-02-2013, 09:34 AM
scorbett1103 I think you'll be surprised at how fast your body responses to excersise. The first time I got on a tread mill and said "alright, lets see what this sucker (my body) can do" and I did 20 minute run 2 minute walk 20 minute run. The next time after that I didn't need the walk. For me, I ignored what I thought was muscle fatigue which is why I'm taking a break from running. But by the sounds of it you have a basis already so your body will remember. (and now reading "running injury free" lol)

So I agree with infoplease, go till your goal

Maile
01-02-2013, 11:02 AM
Scorbett: If you find yourself thinking 150 is too low, then you can change your eating and stop losing. It is hard to realize that nothing is final..you can always your journey! Good luck with all of your explorations on running and maintaining.

Ishabel: I could not open up that site on my IPAD..I am definitely interested in anything on sugar and the bitter truth. I was just reading that you can get your insulin resistance changed and back to normal..but if you start eating sugar and carbs again, you will develop insulin resistance again. I am ordering a new book called " Fat Chance, Beating the odds against processed foods, obesity and Disease" by Lustig. He says our processed foods have sugar in 80 percent of them. He said the food industry found that by adding sugar to everything, people bought the foods more.

Fishette; That was interesting about taking two weeks to gain a pound of muscle..and I gather very strenuous training.

ChiliheadKen: I do not know any sites. However, Sparkpeople.com has a fitness message board with people fairly knowledgeable about fitness. I am considering going to my gym and having my body fat tested again..and maybe talking to a trainer. Great job of staying in your goal range over the holidays.

LoriKay: I hope going back to work makes you feel better. Accomplishing things at work can make you feel more in control. I am visiting my family without my husband. I miss him also.

So everyone is wearing sweaters as it is 72 degrees and cold for HI., I am in heaven.

Ishbel
01-02-2013, 12:00 PM
maile Just go onto YouTube and search "the skinny on obesity". It's from Dr. Lustig from Uni Cal that originally had "Sugar - the bitter truth". It's 7 episodes with some 'extras'. Quite like the bit of the mitochondria and making your cells 'sick', explains a lot.

After watching it yesterday the VIP said "If it's so bad, why isn't there a campaign to reduce it more".

Also found this article today (and sent it to him):

http://www.cbc.ca/news/health/story/2013/01/02/sugar-obesity-fructose.html

I think there is a lot of info out there but you have to want to read it and research it. Can't say I was one of those people when I was heavy.

Kinda slow day at work today (not too many people around still) so between filing I'm doing a lot of reading on weight articles in the Health sections of the news. Lots of them out there due to 'new years' and everyone's obvious weight goals in the new years.

evepet
01-02-2013, 12:28 PM
Couldn't agree more, Evepet! I end up eating a lot of Granny Smith apples, greek yogurt, berries, and pecans for snacks. I would love to have some other options.

I keep eating nuts for snacks..I never seem to be tired of them..humus and veges? I can't believe all of the junk in the stores either...much of what I used to buy. I even threw out my beloved chocolate covered Mac nuts this year.


HAPPY NEW YEAR EVERYONE!!!

:newyear:

2012 blessed me in so many ways and well, 2013...I BE GITTIN' HITCHED!!!! YEEEEHAW!!! :D

evepet I like turkey/chicken sticks with cheese strings (one or the other or both). I generally keep my night snack to berries and yogurt. I have to stay away from nuts as they are a weakness so I won't eat them during the week.


Thx guys. I forgot about hummus.... used to really like it. And I think I like nuts too well!... found it hard to keep away from them yesterday, and that fat content sure does add up. Of course I haven't had any in 10 months or so, so the impulse was stronger than usual. Probably the novelty levels out somewhat...? I've pretty much decided that I want to go back to P1 for an additional -10lbs in the near future, so I'd better not over-stock on allowed maintenance items. I'll be wanting to eat them all up by next Monday, at which time I'm now thinking I'll switch back to P1 again.

I'm not at all sorry that I phased out though. It's been a very welcome change, both physically and emotionally. My weight loss had grown so slow, and eventually stalled... the switch a few weeks ago to P3 for a few days then back to P1 seemed to shock my system into weight loss mode again, and I'm hoping that by being on P3 for two weeks and now maintenance for a week, that I'll have good success again when I switch back to P1 to tackle this extra 10 lbs that I've decided I want gone. And of course I'll phase out properly again, once I get there.

Thx again everyone. Hope you all are having a good day.

locopollo
01-02-2013, 01:03 PM
I haven't received any motifications from this site, so it's been out of sight. Oops. I'm back! A bit over where I want to be. The holidays were rough!

I am not weighing myself in 2013, but I still have weigh-in at the clinic. Friday is next.

Welcome new maintainers!

LizRR
01-02-2013, 01:18 PM
Darn - still dangling at 146! Was hoping to go a little lower on the safe zone - I suspect the new class I started (Nike Training Club - super awesome bootcamp-style class) has me a little swelled up as I am sore in places I haven't been sore at in a long time. Definitely a butt-kicker....but in a good way!

Trying out a new recipe tonight for dinner - lobster mac & cheese. Using pumpkin puree, low fat ricotta, & low fat mozzarrella in lieu of typical sauce of butter, cheese, & flour and adding in kale. I was going to use miracle noodles, but was reminded there are protein supplement noodles now! Will be hitting up the low-carb grocerer to see what they have. Hubby will like that better.

My personal trainer said it takes about 2 weeks of heavy lifting to gain a pound of muscle, and that includes 55 yos.

That sounds about right. Also remember you will see an immediate scale jump (up) after starting strenuous exercise as your muscles are retaining water for the tear&repair process done for building them. After a week or so and it is flushed and you've got shiny new muscles! Hoping that's what I'm going through!!!!

scorbett1103 I think you'll be surprised at how fast your body responses to excersise. The first time I got on a tread mill and said "alright, lets see what this sucker (my body) can do" and I did 20 minute run 2 minute walk 20 minute run. The next time after that I didn't need the walk. For me, I ignored what I thought was muscle fatigue which is why I'm taking a break from running. But by the sounds of it you have a basis already so your body will remember. (and now reading "running injury free" lol)

So I agree with infoplease, go till your goal

I would consider going Phase 1 to goal. You will find training to be MUCH easier at a lower weight. I was running before IP, ~3miles@~12-13min/mile - my first time on a treadmill after reaching goal I could go WAAAAAY faster and WAAAAY farther, even after 22 weeks of zero running/training. I definitely consider myself athletic now and couldn't have performed so well at a higher weight. Maybe consider sticking to a strict Phase 3 at least when you get to 'close enough' - adding in exercise you should still be able to lose, and you can do high intensity in P3 without the fear of damage/breaking down muscle since your glycogen reserves are built up.

I haven't received any motifications from this site, so it's been out of sight. Oops. I'm back! A bit over where I want to be. The holidays were rough!

I am not weighing myself in 2013, but I still have weigh-in at the clinic. Friday is next.

Welcome new maintainers!

Missed you Bahama Mama! I've been around, but lurking on my phone...although I did get woefully behind posts over the holidays - just when I need y'all the most!

ChileheadKen
01-02-2013, 01:42 PM
Maile: Thanks for the sparkpeople.com website. I'll definitely check it out. Let us know what your trainer says. I don't have one of those, except my son who is helping me from afar! lol

Liz: Can you give me the info for the protein noodles? My wife might like those. She def doesn't like the miracle noodles, and she does the Weight Watcher thing. And thanks for the info on water retention after starting strenuous exercise. I was trying to make sense of a 5 pound weight gain when I know I didn't overindulge that much from Christmas to New Years. But I started P90X on Christmas Day and have been focused on the workouts! Could that explain it?

Thanks to all for the help, info, ideas, and support! You have made my transition to a newer, healthier me much easier and "doable"!!
Happy 2013,
Ken :flame:

LizRR
01-02-2013, 01:47 PM
Liz: Can you give me the info for the protein noodles? My wife might like those. She def doesn't like the miracle noodles, and she does the Weight Watcher thing. And thanks for the info on water retention after starting strenuous exercise. I was trying to make sense of a 5 pound weight gain when I know I didn't overindulge that much from Christmas to New Years. But I started P90X on Christmas Day and have been focused on the workouts! Could that explain it?

IP has a rotini pasta: http://www.plainprotein.com/entrees-soups-sides/rotini-pasta/
I am heading to the local low-carb grocer now, this is a product they have that looks promising: http://www.sugarlessdelite.com/index.php?act=viewProd&productId=376

I bet your muscles are just holding on to water right now - P90X is pretty intense so no doubt you are going to be having some tear & repair!

jlnelson
01-02-2013, 04:05 PM
Hi Everyone,- Happy New Year!
Sorry to repeat this to anyone who has read it in the other thread, but I think this one might be a more appropriate place for my question. In my coach's office last week, she mentioned something about a paper with foods to avoid in phase 4. She talked about dried fruits and nuts as some of the foods on the list, but she didn't have a copy of the list for me to take. Does anyone know/have the list of foods she is talking about? Or is there any other foods I should add to the no nuts, no dried fruits list? Thanks so much!!

scorbett1103
01-02-2013, 05:40 PM
Thanks so much for your input everyone! I still haven't decided whether I'll lower my goal or not (as it stands I am 6.6lbs from my current goal) but I feel a little better about being able to hit the ground running when I DO decide to stop :)

locopollo
01-02-2013, 09:38 PM
I am salivating over lobster Mac & Cheese! That sounds delicious!

I'm subscribed to this thread. I wonder why I'm not getting notifications. :(

I mostly phone post. :( It kinda bites, but it's usually easy to keep up at least.

Fishette
01-02-2013, 10:52 PM
And thanks for the info on water retention after starting strenuous exercise. I was trying to make sense of a 5 pound weight gain when I know I didn't overindulge that much from Christmas to New Years. But I started P90X on Christmas Day and have been focused on the workouts! Could that explain it?

I also recall something about gaining 5 pounds of blood when you start a vigorous exercise program because your cells need more oxygen delivered to them quicker. I heard that "fact" probably 20 yrs ago but it always seemed true from my experiences.

Momto2cs
01-02-2013, 11:36 PM
Hi all. I am scared to get on the scale! I am up a bit! A week at an all inclusive followed by a week indulging in margaritas at home have really added up. I am going to Vegas in 10 days, so I will focus on sticking to phase 1 until then. And perhaps try moderation for this trip!

locopollo
01-03-2013, 09:27 AM
Hi all. I am scared to get on the scale! I am up a bit! A week at an all inclusive followed by a week indulging in margaritas at home have really added up. I am going to Vegas in 10 days, so I will focus on sticking to phase 1 until then. And perhaps try moderation for this trip!

:lol: I can totally relate to this! I think I am up about 7 pounds from the low end of my goal, and I am hating it! My next trip is on the 18th. Historically, I am awful with food and drink when family is around, and it's something I'm thinking about a lot lately. In the meantime, I am P1&P2 trying to get into my own pants. :D

I am so glad I have hidden my scale from myself so that I won't weigh daily. I took it to work, so I will never play that first thing in the morning weigh-in game there. I will still be weighing in at the clinic most Fridays.

locopollo
01-03-2013, 09:30 AM
I should say up 7 pounds from the HIGH end of my goal since I never actually did make it to goal. :rolleyes: So, about 12 pounds above where I want to be. I'll get there. :crazy:

Maile
01-03-2013, 10:21 AM
Locopollo; Part of maintenance is working off up pounds. This is going to be my life. You are wise to work on them now. Stay away from that scale if it upsets you. Good luck on your weigh in at the clinic tomorrow. By the way I am reading Protein Power which mentions that wine helps you develop insulin receptivity..Keep that in mind when you are back on Phase 4.

Family visits can bring pressures. So I call my mom to let her know that I am here. She says. " Are you still on that crazy diet? You were so skinny!" Well, yes, mom, I still am on that crazy diet..It is called maintenance and eating healthy. However, my mom is 92 years old and I love her dearly. She did tell me that my wrinkles have filled out on my face and I look better from last summer. Well..that was positive.

Momto2cs: Those all inclusive vacations are wonderful but also hard as you can eat anytime and in many restaurants. I hope this week goes well for you so you will be ready for Las Vegas!

Fishette: That was interesting about gaining blood with exercise as well. I plan to keep exercising and doing ST. You are lucky to have a trainer.

Ishbel: Thanks for the info. That guy is the author of the book I am ordering.That article was interesting on fructose. Particulary disturbing was that fructose inhibits parts of the brain that tell you to stop eating and makes you want to eat more.

ChiliheadKen: I am a member of the Y and you can get a pinch test for your BMI which I think will tell you how much muscle you have in your body. I ask my son questions also about fitness.

Evepet : Enjoy your first week of maintenance and Phase 4!

Lizr: That mac and cheese with lobster sounds yummy. I did not know that IP had protein noodles. Thanks for the info. At least your temp is 30 degrees now and not 25. It is 28 in my town.

Scorbet: You seemed to have figured out what works for you..and will e ventrally decide on the weight you want. Good job.
So I read that successful maintainers exercise for an hour a day. I have decided while I am here I am increasing my exercise to an hour a day..two times a day. Since I love to walk along the beach and watch catamarans, surfers, and swimmers..this is not a hardship.

greeniris
01-03-2013, 12:57 PM
Good afternoon all:
Have just a few minutes left of my lunch time, and knew I needed to check in. Had my first WI since beginning Maintenance...up 5 lbs in the last 4 weeks (& I'm sure I've already lost a couple before the WI) :( Having serious SUGAR cravings and trouble controlling them! Sent the rest of the cookies to work with VIP this morning, but still some pumpkin pie in the fridge...he better eat it ALL up tonight! Coach said to stay strict P1 for a few days and I should be back to goal...so far easier said than done, that's for sure. Have been trying to be P1 for 2 days already - not doing so well. Also, need to get back to doing the gentle exercises at home I was doing before getting sick 3 weeks ago; the gym will have to wait until the sprained knee is better.

I'll get back on track, but the 'accountability' piece of a support system only works when you're up front about what you've been doing, right & wrong. So there it is...my not-so-great first month on maintenance...

Lizzy63
01-03-2013, 01:27 PM
Hi Everyone,- Happy New Year!
Sorry to repeat this to anyone who has read it in the other thread, but I think this one might be a more appropriate place for my question. In my coach's office last week, she mentioned something about a paper with foods to avoid in phase 4. She talked about dried fruits and nuts as some of the foods on the list, but she didn't have a copy of the list for me to take. Does anyone know/have the list of foods she is talking about? Or is there any other foods I should add to the no nuts, no dried fruits list? Thanks so much!!

I remember something about the dried fruits - this is because when they are dried they have a very high concentration of sugar.

However, the nuts one doesn't make sense to me - I snack on nuts regularly. You definitely have to be careful about portion size - 1/4 cup of pecans is about 200 calories - but there is no issue with sugar.

Really, I think maintenance is about finding what works for you - most things are probably OK in moderation.

Lizzy63
01-03-2013, 01:40 PM
Good afternoon all:
Have just a few minutes left of my lunch time, and knew I needed to check in. Had my first WI since beginning Maintenance...up 5 lbs in the last 4 weeks (& I'm sure I've already lost a couple before the WI) :( Having serious SUGAR cravings and trouble controlling them! Sent the rest of the cookies to work with VIP this morning, but still some pumpkin pie in the fridge...he better eat it ALL up tonight! Coach said to stay strict P1 for a few days and I should be back to goal...so far easier said than done, that's for sure. Have been trying to be P1 for 2 days already - not doing so well. Also, need to get back to doing the gentle exercises at home I was doing before getting sick 3 weeks ago; the gym will have to wait until the sprained knee is better.

I'll get back on track, but the 'accountability' piece of a support system only works when you're up front about what you've been doing, right & wrong. So there it is...my not-so-great first month on maintenance...

Cindy - You're more than halfway there - you know what you need to do and you're prepared to do it. Remember, we are all here for you! :)

I have my first weigh in since beginning maintenance next Monday afternoon. Great idea to report in to be accountable - I will do the same next week.

Daughter, son-in-law, and 3 grandsons have been at our house for 2+ weeks now. I forgot about all the crap that kids like to eat, and some of it is still a temptation for me! I keep trying to push apples and bananas for snacks, but only one of them is getting it!

Chloe222
01-03-2013, 02:04 PM
Darn - still dangling at 146! Was hoping to go a little lower on the safe zone - I suspect the new class I started (Nike Training Club - super awesome bootcamp-style class) has me a little swelled up as I am sore in places I haven't been sore at in a long time. Definitely a butt-kicker....but in a good way!

Trying out a new recipe tonight for dinner - lobster mac & cheese. Using pumpkin puree, low fat ricotta, & low fat mozzarrella in lieu of typical sauce of butter, cheese, & flour and adding in kale. I was going to use miracle noodles, but was reminded there are protein supplement noodles now! Will be hitting up the low-carb grocerer to see what they have. Hubby will like that better.



That sounds about right. Also remember you will see an immediate scale jump (up) after starting strenuous exercise as your muscles are retaining water for the tear&repair process done for building them. After a week or so and it is flushed and you've got shiny new muscles! Hoping that's what I'm going through!!!!



I would consider going Phase 1 to goal. You will find training to be MUCH easier at a lower weight. I was running before IP, ~3miles@~12-13min/mile - my first time on a treadmill after reaching goal I could go WAAAAAY faster and WAAAAY farther, even after 22 weeks of zero running/training. I definitely consider myself athletic now and couldn't have performed so well at a higher weight. Maybe consider sticking to a strict Phase 3 at least when you get to 'close enough' - adding in exercise you should still be able to lose, and you can do high intensity in P3 without the fear of damage/breaking down muscle since your glycogen reserves are built up.


Liz,
How was that mac and cheese? I'm very interested in recipes like that...those that imitate an alfredo, etc. Once I have a good cream sauce, there's so much that can be done.

Re pastas, one I used pre-IP was by fiber gourmet. Used this when I was on weight watchers, would be fine in maintenance, sold by netrition.com. Interested to learn about other high protein, low carb pastas.

All,
I lurk here as I intend to join your ranks this spring and want to be as prepared as possible.

Thanks,
Chloe

evepet
01-03-2013, 03:49 PM
Hi everyone! Just wanted to check in and say 'Hello'.

I've decided that I'll feel better about things if I go back to P1 indefinitely and aim for a new, lower goal of 145lbs. Then when I rephase out and go into maintenance next time, my top ceiling will be 150lbs. The increase in weight due to glycogen being replentished these days has me pretty consistently at 158-159lbs, and that's higher than I want to be on a regular basis.

So - as of tomorrow - I'm back to P1 again, indefinitely.

Meanwhile, thanks again everyone for your kind support. And Happy Maintaining! :):)