Originally Posted by Grateful4Health:
Bootros, I do daily tracking (on an app similar to MFP called "Lose It" - I think MFP is likely better but I've used Lose It for years, am used to it, and it works fine for me), so on the days I exercise, I up the calories for whatever I burned. So if my average is about 1700 calories, and I do a 300 calorie workout, I up the calories by 300.
This isn't an exact science, sometimes I go a hundred or two over or under, but I try not to go too much over unless I'm starving, then I trust that.

I was really careful about my macros (that means fat/carb/protein amounts) at first - now that I have a feeling for it I don't get to into it, but if something goes weird (unexplained hunger or weight gain) I have a look at it, and usually it's because my protein has been too low. I don't worry too much about fat because I'm pretty careful with eating healthy fats and I like them but don't go overboard, I just make sure that my protein is high enough and my carbs are very low, again without going too low.

Thank you Amber. Even though I am in not in maintenance yet, I think I am going to start using the MFP just so I get in the habit. I think it is the only thing that will hold me accountable since I don't have a place to weigh in other than my own scale. I do have a coach (outside of my state). Will she tell me what my macro count will be when I in phase 4? Or is there some scale for those numbers based on height and weight?

Beck Diet Daily Tip
 

Tuesday Reality Check

If you make a dieting mistake during the day, remind yourself, “I haven’t blown it. It’s not the end of the world. Start following my plan again RIGHT NOW and stop it at one mistake. Whatever I ate likely won't show up on the scale, but if I keep eating, it definitely will.”

Originally Posted by Bootros:
Thank you Amber. Even though I am in not in maintenance yet, I think I am going to start using the MFP just so I get in the habit. I think it is the only thing that will hold me accountable since I don't have a place to weigh in other than my own scale. I do have a coach (outside of my state). Will she tell me what my macro count will be when I in phase 4? Or is there some scale for those numbers based on height and weight?

Bootros, I don't know if Ideal Protein says much about macros, they mostly advocate splitting fats from carbs over lunch or dinner. Most of the Maintainers I talked to are doing somewhere around 30/30/35 Fat/Carb/Protein, but it varies per person - my fats are usually about 40%. I think you find by trial and error what works for you personally. Most people start lower in calories and carbs and then boost up 100 or 200 calories a week until they stop losing weight or gain a lb, then they know that's about their base calorie rate to maintain. That's what I did and it worked well. The app I use tells me what I need to eat calorie-wise to maintain current weight, and it's pretty accurate.

If you backtrack through some of the Maintainers Threads there is some good info about what people are discovering.
I didn't need my MFP-type app during P1, most people don't, if you say strict there's no need, but in P4 it's been really helpful. If something weird happens I can look back and see if there have been trends. Also sometimes I'm really hungry and then I sit down and track my food and see that I'm under on calories and can/should eat more, and that helps with any "guilt" or "should I?" thing going on... Also the opposite happens, I look to see if I can eat more and it says "nope, enough for today" and then I can just skip the evening snack if I'm not actually hungry. So it helps things not be so emotionally-based.

Originally Posted by simplchaos:
I went to Applebees and I had my first cheat in 2.5 months. (I didn't mean to cheat. I didn't plan to cheat. I wasn't okay with cheating. I thought I covered my bases.) I got chicken and shrimp and substituted the potatoes for steamed broccoli. Left out the onions because of caramelization. But when the meat came it was obviously cooked with some extra fat, be it oil or butter, I don't know. I ate some, left some on the plate. Ridden with guilt but I know tomorrow is a new day and I will recover from whatever this dinner had hidden in it.

This is why I usually forgo my restricted on days I have a restaurant meal. It is impossible to control for everything so I cut the restricted and just have 3 unrestricted packets instead.
The good news is that fat will NOT move you from ketosis (carbs do that). Some folks have found that a higher fat day from time-to-time actually seems to help WL.
Just continue the plan & carry on!

Originally Posted by asmuir:
Didn't get to WI last week due to holiday....but this week came and I am happy to say I have MADE it to ONEDERLAND!!! I haven't seen a one in 14 years!!!! Also lost another Inch on my hips which is exactly where I want to see it! Fitting into size 16 comfortable and a little loose now!!!

Congrats!
Welcome to onederland!

Originally Posted by asmuir:
Didn't get to WI last week due to holiday....but this week came and I am happy to say I have MADE it to ONEDERLAND!!! I haven't seen a one in 14 years!!!! Also lost another Inch on my hips which is exactly where I want to see it! Fitting into size 16 comfortable and a little loose now!!! Everyone keeps asking me when I am going to stop doing this...my response right now is When I am ready and I am not ready! Happy JUNE everyone!

:bravo::bravo: As a recent member into Onederland I know the feeling! Congrats...

Bad day eating for me yesterday due to circumstances...Spent way too much time driving and did not eat from 1pm lunch till 9pm dinner.. Oh well need to shake it off and move on today...WI at a different day and time for me so I am expecting a gain on the scale. WI at 12:30 after lunch is much differnet than my normal 10 am....I will not let it discurage me....I was on my Aria Scale this am so I know where I truly am.

Have a good one everyone....

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Originally Posted by lisa32989:
Tuesday Reality Check

If you make a dieting mistake during the day, remind yourself, “I haven’t blown it. It’s not the end of the world. Start following my plan again RIGHT NOW and stop it at one mistake. Whatever I ate likely won't show up on the scale, but if I keep eating, it definitely will.”

Great quote Lisa, thanks for sharing, that's so much better than giving up totally on the day and saying you'll restart tomorrow or next Monday!

Originally Posted by asmuir:
Didn't get to WI last week due to holiday....but this week came and I am happy to say I have MADE it to ONEDERLAND!!! I haven't seen a one in 14 years!!!! Also lost another Inch on my hips which is exactly where I want to see it! Fitting into size 16 comfortable and a little loose now!!! Everyone keeps asking me when I am going to stop doing this...my response right now is When I am ready and I am not ready! Happy JUNE everyone!

Congrats on onederland!!

Originally Posted by lisa32989:
Nashua Nutrition has free shipping today (June 3 only) with a $49 purchase (usually 99). Enter code TODAY49

Offer ends June 3rd at 11:59 PM EST
INTERNATIONAL CUSTOMERS : Enter code TODAY15 and
receive $15 off your total order towards your shipping cost
on orders over $49.00

Lisa - What products do you suggest from Nashua? I have never bought from them. I have been totally IP and I tried some ITG (which was great).

Bootros

Everyone has such different "tastes" it is hard to recommend. I needed to seek other products that were soy protein/gluten-free. IP brand has very limited choices that meet my needs.

Today I bought the ProtiThin Anytime drink, which is identical to IP's RTD but WAYYYY less expensive. With free shipping it is a steal!

I'm also fond of the Nature's Essence All Natural Protein Bar.
When I started, I researched the alternative thread extensively.

Here is the thread where you can do your own research
http://www.3fatchicks.com/forum/idea...-part-6-a.html

Originally Posted by canadjineh:
The salt has extra potassium in it which is very important (you can get other salt similar in nature to this at the grocery or health food store although the salt isn't all that expensive and lasts for a long time) and as for the supplements... you can always use the excuse that your ob/gyn has suggested specific things for you and you can't go against your doc's plan. Just make sure that you are covering all your required supplements though, even if it's with your own stuff, don't skip out on anything as it is all vital.
I had to use my own vitamins as I have to be gluten free and IP head office Science Dept. could not guarantee that their products were GF at the time. This wasn't a problem for my coach - I also had a limited amount of packets I could use for the same reason so they changed around my start-up package to include only the GF packets.
I'd use the 'doctor says' angle if I were you. ;)

Liana

Thanks for this tip! I will do that. I guess my coach before was so great that I found this coach a bit pushy. Of course I want to buy some of the products but I also don't want to feel like I am just a client to sell extra stuff too. I might get the salt next time and tell them that the dr recommended these supplements (even though that's not completely true, some I just did my own research on, but still....)

I wish I had the option to go to another clinic. The people there are nice enough but yesterday when I went in, the receptionist all but rolled her eyes when she saw me. I can't help but believe it is because I don't buy a week's worth of product each time I go in there. When I first started IP (going into my 20th week now) I really stocked up on IP products so that I would have plenty of choices in those early weeks and not get bogged down with eating the same thing every day. I also read up on alternatives and ordered several things online. My pantry is very well stocked. I probably have about 4 months worth of product on hand. I also do not buy their supplements (except for the salt but I will look for the Real Salt that Lisa mentioned above). I get mine online or at CVS (you have to check labels to find products that are close in what they provide). I order my WF products mostly from vitacost unless I have a code for WF website.
Basically what I am trying to say is they don't make money off of me regularly so I feel as if I am frowned on. My original coach quit to start her own business (unrelated to IP). She knew I used alternatives occasionally but was genuinely concerned with my success so she said "As long as it's working, I won't say anything." Now, with another coach, things may be different. I feel fairly confident that I would continue having great success on my journey if I went to using straight alternatives. I'm not sure why I don't just go ahead and do that. I had originally told my hubbie that I would stick to going to the clinic for 6 months and then decide. I am just about there. Any advice?

Thanks everyone for the congrats into ONEderland! I'm sure my coworkers are tired of hearing about the weight loss (yet still complaining about their own weight that keeps going up!)_ It's good to know you can come on here and there just isn't any judgment.

Frawnie - well first of all, who cares what some receptionist thinks? :p Maybe she was having a bad day, no telling.
Did you actually talk to your new coach about using all the alts? Also, you may have said before but is there not another clinic close enough to you?

Originally Posted by frawniemae:
I wish I had the option to go to another clinic. The people there are nice enough but yesterday when I went in, the receptionist all but rolled her eyes when she saw me. I can't help but believe it is because I don't buy a week's worth of product each time I go in there. When I first started IP (going into my 20th week now) I really stocked up on IP products so that I would have plenty of choices in those early weeks and not get bogged down with eating the same thing every day. I also read up on alternatives and ordered several things online. My pantry is very welled stocked. I probably have about 4 months worth of product on hand. I also do not buy their supplements (except for the salt but I will look for the Real Salt that Lisa mentioned above). I get mine online or at CVS (you have to check labels to find products that are close in what they provide). I order my WF products mostly from vitacost unless I have a code for WF website.
Basically what I am trying to say is they don't make money off of me regularly so I feel as if I am frowned on. My original coach quit to start her own business (unrelated to IP). She knew I used alternatives occasionally but was genuinely concerned with my success so she said "As long as it's working, I won't say anything." Now, with another coach, things may be different. I feel fairly confident that I would continue having great success on my journey if I went to using straight alternatives. I'm not sure why I don't just go ahead and do that. I had originally told my hubbie that I would stick to going to the clinic for 6 months and then decide. I am just about there. Any advice?

My understanding is that the high cost of the IP products is supposed to balance out the fact that clinics are not supposed to charge for the actual appointment. So it is understandable that they expect you to buy a certain amount of product to pay for their time.

I started with a clinic, but between the lower cost of alternatives and the lack of coaching I received, I switched to alternatives after a few months. I'm not sure I would have made it through the first month without a clinic to keep me on track, but didn't feel I was getting any value from them other than products. I'm glad I had the accountability and structure at first though.

Would they let you go to ever other week or once monthly weigh ins? That way you could still buy 3 boxes per visit, get your favorites, keep the accountability, while not wasting their time when you aren't buying stuff?

Originally Posted by frawniemae:
I wish I had the option to go to another clinic. The people there are nice enough but yesterday when I went in, the receptionist all but rolled her eyes when she saw me. I can't help but believe it is because I don't buy a week's worth of product each time I go in there. When I first started IP (going into my 20th week now) I really stocked up on IP products so that I would have plenty of choices in those early weeks and not get bogged down with eating the same thing every day. I also read up on alternatives and ordered several things online. My pantry is very welled stocked. I probably have about 4 months worth of product on hand. I also do not buy their supplements (except for the salt but I will look for the Real Salt that Lisa mentioned above). I get mine online or at CVS (you have to check labels to find products that are close in what they provide). I order my WF products mostly from vitacost unless I have a code for WF website.
Basically what I am trying to say is they don't make money off of me regularly so I feel as if I am frowned on. My original coach quit to start her own business (unrelated to IP). She knew I used alternatives occasionally but was genuinely concerned with my success so she said "As long as it's working, I won't say anything." Now, with another coach, things may be different. I feel fairly confident that I would continue having great success on my journey if I went to using straight alternatives. I'm not sure why I don't just go ahead and do that. I had originally told my hubbie that I would stick to going to the clinic for 6 months and then decide. I am just about there. Any advice?

I just saw this posting in your Winter/Spring thread and pitched some ideas to you. I have to say that I do agree with JJTx -- that receptionist is just noise that should be relegated to the background. You are an exemplary practitioner of the IP program, and whether you buy on every trip into the clinic or not, you are a good customer of the clinic!

Try this mindset with you come into contact with her.....

Make your supporters PROUD and your detractors JEALOUS!
:smug::smug::smug::smug::smug::D