[Ija]

Putting your body at too much of a deficit will have adverse effects on your metabolism. Unfortunately, losing weight in general will have such an effect even if you do it slowly, but taking a moderate approach will lessen the impact. Keeping my metabolism humming (as much as I can) is a major priority for me --I don't want to get down to my goal weight and find that I can only eat 1200 calories per day to maintain. So on days when I work out, I eat a little bit more than on days when I don't, and I include an occasional "refeed" where I give my body a break by eating at maintenance level.

Remember, this is not a race to lose as fast as you can... it's your life.

[greengrass]

I was confused by the net calories also. I feel like I'm starting to get it now! I think I will quit putting in activities so I can just track what I'm taking in. I didn't think the calories burned was real accurate anyway.

[Smiling_Sara]

Originally Posted by rockinrobin

I'm so glad to hear you're doing well!!

I've gotta ask you though - where are your veggies girl?!?!? I'm assuming they're right alongside your protein - somewhere hidden. Cause' I can't see much of either of them. Go find them. Okay? Please. You need them.

I'm seeing a ton of carbs for breakfast and supper and what not.

Anyway can we maybe cut back on that breakfast? What kind of cereal are you eating? A high fiber/high protein one? How about a nice salad with the ravioli? Supper should also have some kind of protein and veggies with it. Chicken. Turkey. Fish. Veggies. Veggies. Veggies. Cereal? Did Thursday's lunch have protein alongside that salad?

And since you put it out there? What's in the coffee? Are you drinking any water as well?

And also very important - are you satisfied? Are you full? Are you ever hungry?

I really, really think adding lots more fiber (veggies) and protein will greatly enhance your menu? Whatcha think?

Thanks Robin! whenever I have cereal, it's kashi brand. Difft ones. I guess my veggies are counted in the salad? I will add more, promise. In fact, I'm making fish tonight and adding a box of green giant baby vegetable medley. Total for dinner so far 320 calories.

In my coffee is a soy based creamer made by silk. 20 calories a tablespoon. I use about 3-4 tablespoons a cup and drink way to much. I do get my water though. That is a given. Usually by 11am I'm done with coffee, and then it's water the rest of the day. If I had to guess I'd say I get at least 75 ounces a day.....prob more. Also, after my workouts I will spoon 2 teaspoons of benefiber into a glass of water just for the added fiber.

I do want to try and get rid of cereal for dinner, by it's so easy, and usually by the time I get done working out and showering, it's after 7pm, and I just wanna get something quick.

[rockinrobin]

Originally Posted by BornToFly

Thanks Robin! whenever I have cereal, it's kashi brand. Difft ones. I guess my veggies are counted in the salad? I will add more, promise. In fact, I'm making fish tonight and adding a box of green giant baby vegetable medley. Total for dinner so far 320 calories.

In my coffee is a soy based creamer made by silk. 20 calories a tablespoon. I use about 3-4 tablespoons a cup and drink way to much. I do get my water though. That is a given. Usually by 11am I'm done with coffee, and then it's water the rest of the day. If I had to guess I'd say I get at least 75 ounces a day.....prob more. Also, after my workouts I will spoon 2 teaspoons of benefiber into a glass of water just for the added fiber.

I do want to try and get rid of cereal for dinner, by it's so easy, and usually by the time I get done working out and showering, it's after 7pm, and I just wanna get something quick.

Why not prepare AHEAD of time, so then when you want to just grab something, it's already made for you. You can make turkey burgers, chicken stir fries, grilled chicken, baked fish, IN ADVANCE, so it's right there for you when you need it. Same thing with say - roasted veggies. Roast up a whole big bunch of them AHEAD of time, a good few days worth, portion in out in containers and there you've got your "instant" food. Soups. Another great "do ahead" food. Load em' up with veggies. Very tasty,satisfying & delicious for relatively low calories.

Also, your snacks, why not a no fat yogurt or cottage cheese instead of the pear every now and then? More protein and calcium.

And maybe you could start weaning yourself down from 3 -4 tbsps of the milk. Try 2 -3. And then 2. I bet you won't even notice the difference in a very short time. And maybe you can try having 1/2 a cup of coffee, instead of whole cup. And how about trying some flavored teas?

Kashi Go Lean is a very filling cereal (& yumm), fairly high in protein and fiber with a whole lot less calories. Calories you can put to use elsewhere.

I always say that I've become a "Calorie Snob". I want/need the most volume AND nutrition from those precious calories. So therefore, I'm very, very choosy. This definitely is a process though. It takes timeto get it all "down pat". Just gotta keep plugging away.