Does anyone have a tried and true rule for when they have an extra packet?

I try to go to the gym twice a week just because it's a habit and sometimes I need some alone time from my two year old. I only last about half an hour or so though and I'm not exactly killing myself so I don't have an extra packet.

Today I spent 3 hours walking in the hot sun at an amusement park and I plan to have at least one.

What do you do?

Switching into a night schedule from a day schedule ..an extra packet to make the switch over. Have been doing this from the very beginning and has not seen any adverse results, and my coach is in total agreement!

Roo2

Take that extra packet after the gym. My coach told me in very simple terms, eat every four hours regardless how many packets I eat. I do work 12 hour shifts at work, so, eating 5 a day is implied. My weight loss slowed until I went to 5 packets. It jump started, 6# loss in first week. I started going to gym, elliptical for 45 minutes, 3x a week and lost lean muscle mass. Going to 6 packets on gym days. But, I believe it was the eating every 4 hours regardless. Good luck.

You should always add a extra packet after exercise. A non restricted is only 100 calories or less, and you don't have to exercise hard to burn that off. You need to replace what you burned to allow your muscles to recover.

Outside of that, I only ever added an extra packet once in my first week. Through the rest of my time on Phase 1, if I felt hungry I would first drink water to make sure it wasn't thirst...if I was up against TRUE hunger (which did happen a few times) I would make myself a little egg white omelet out of 2 egg whites, and eat a couple of lettuce salads. That generally did the trick until my next official meal.