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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!
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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). |
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. |
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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? |
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.
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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 |
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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. |
Christmas lunch with my boss
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. |
Christmas lunch with boss
I would go...unless you have another "treat" day planned for this week.
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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. |
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!
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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!!! |
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