brenty

Amen! Moderation, and making better choices -- that's what it's all about!

I am vegetarian, so it is mainly soy for protein. I try to stay around 10% fat, but since that is completely relative, yours may vary. cheese is my vice, though, so some days I overindulge.

1.4lbs is progress! I know it can be frustrating, but just keep at it. I am impatient, but I remind myself that slow, steady progress helps give your body time to adjust, which means less excess skin and a higher likelihood of keeping it off when you're done!

Cheese is my weakness too! High in protein, but also saturated fat. I tried the vegan life for a year though, and I'm not giving up cheese again! Just have to enjoy it 'in moderation'.

Don't worry! Your body goes through cycles constantly, and transitioning your diet isn't just a flavour/texture transition; your entire system will need to adjust. To be honest, I see 1-5lb shifts -- both up and down -- on a daily basis. Depending on any number of factors (when, what, and how fast you eat; the time you weigh yourself; how much sleep you got and what time you got up; etc.) your weight will fluctuate. At first it is disorienting, but after a while you will get used to it. The most important thing is to focus on the graph: your progress over time, and your average weight over the course of days and weeks. If you can keep a regular meal and exercise schedule, and weigh in at the same time each day, that will also help give you a better baseline. The thing that helped me the most in this regard was logging everything: weight, date, time, and what I ate that day. A pattern will emerge, and you can then use the data to make adjustments. Keep it up!

Your body needs fat, so don't cut it completely. Some essential Vitamins are fat-soluble, and many functions and structures in the body require it as well. Your brain, for example, is mostly fat. However, we only want as much as we need, so that the remainder isn't stored... Significantly though, there are different types of fat. meat is high in Protein, but also saturated fat. As gottobeme suggested, a better option for regular consumption is fish (which contains high amounts of the fabulous omega3 fatty acid) or -- failing that -- poultry. Soy Beans are a great alternative of protein (which contains all of our essential amino acids, unlike other plant sources), and you can make pretty much anything with soy. My wife is a carnivore, but she loves soy chicken and Tofurkey (I was afraid to try it, but seriously, it is delicious)! If you balance your protein sources with these considerations in mind, you can easily meet your protein requirements while limiting fat to a reasonable amount.

Awesome thread, Carolina! I also wanted to specify (since I kind of glossed over it in my previous post) that we really need to make sure our bodies aren't breaking down MUSCLE for energy. That's why taking in enough Protein to support your muscle mass and the rest of your body's needs (storage, movement, circulation, immune response, etc.) is so crucial. At the extreme, you could eat the bare minimum to meet nutritional requirements and then exercise so much that it negates every last calorie. If your body still has stored energy to burn, you'd be alive...but I wouldn't call that living. And in practice, weight loss is easier and a lot more fun if you fuel, reward, and energize yourself every day.

The short answer is that as long as your body is getting everything it needs daily, you're good -- whether that means a net of 400, 800, etc. If your body needs more energy, it can use its stores, and that's how we lose weight, right? The important thing to remember is that -- especially while cutting calories -- you still need the same amount of Protein, Vitamins, and minerals in your diet. Depending on your habits, this can be hard to do on a FULL calorie diet (to maintain your weight), much less on restriction. On a side note, I've found that varying caloric intake and eating a variety of foods (as opposed to the same things every day) keeps my metabolism going. I could eat the same thing for every meal and get everything I need, nutrition-wise, but then my body gets complacent. Experiment and see what works for you! I absolutely eat back some or all of my exercise calories, because having protein right after a workout supports your muscle mass, which helps recovery, supports your body's resting metabolic rate, and improves each successive workout. And, frankly, after a good workout, I think I deserve a treat! I've earned it. That it happens to be good for me as well makes it a guilt-free no-brainer. P.S: Count my vote for audiobook workouts!

One thing that I've read and also experienced personally is that varying caloric intake -- so long as it averages out over the course of the week -- keeps the metabolism 'on its toes' so it doesn't settle into a rhythm and plateau. Most important is making sure you are getting all the nutrition you need, as Sojourner said, of which is absorbed much more efficiently from foods themselves or -- failing that -- from supplements taken with a meal; it is especially hard to meet these requirements when severely restricting your calories, since it can be difficult even on a high calorie diet. It is imperative that you get enough Protein, both to support your body's muscle mass and because it is needed to maintain all of the body's systems. A weakened, deprived (nutrients, not calories) body has a much harder time fighting off illness, burning fat, and just plain getting around. So while you need to take in fewer calories so that your body uses its fat stores, you still need to take in enough of everything to ensure it can operate efficiently. You just have to experiment a little to (and track your stats to find patterns!) to find what works best for you.

Finished 4 Hour Body last week. It definitely isn't for everyone. I'm not sure it is for me either, but it offers such a unique perspective on a number of topics. Food for thought, and totally worth checking out, if nothing else.

Bret, Brad, Bread, Bert -- whatever. I've been called a lot worse, too.

Sounds like a good 'once in a while' treat. I will definitely be on the lookout for this!

I just started that book, too, judych! Ferris is not only a smart guy, but also just crazy enough to use himself as a lab rat to try all sorts of things. Better him than me.

Beans, nuts, and protein shakes for snacks -- if that's what you meant by 'during the day'.

Definitely! I don't sleep very well if I eat that close to bedtime. And your body tends to store that as fat since it doesn't need the energy while you sleep. On the other hand, a protein snack when you get home and then a small portion of a side dish could be light enough and allow you to still 'have dinner' with your family.

Water (of course), tea, Pero, Honest, and Brain Toniq are my favourites. I mainly drink water, but sometimes you have to have some flavour! The more you stay hydrated, the better equipped your body is to function at peak performance...and, frankly, if I keep drinking I feel fuller and am less tempted to snack.

PIZZA!!! Absolutely, hands down, my favourite food. I get into trouble with pizza, so I only indulge occasionally now. Giving up your favourite foods isn't sustainable, and I say this from experience. The biggest thing for me was making it into a treat as opposed to a staple of my diet (more than once a day, 3-4 times a week!) The first time I lost the weight, I basically gave up eating for pleasure to do it. This time, I'm going to keep it off by letting myself indulge in moderation. So far so good, and this way is a lot more fun!

If it is healthy (i.e. you're getting all of your Protein, Vitamins, minerals, etc.) and it works for you, that is much better than trying to force yourself into something that doesn't fit your lifestyle, which often results in a relapse. The first time I lost my weight I broke all of those rules, and gained it all back since it wasn't sustainable. Giving up pizza will never work for me.

It really depends on your particular situation. Protein Shakes are best as Snacks in my experience, but you need to consult your doctor and a dietician. Agreed. It is especially difficult -- and vital -- to get those nutrients when cutting calories; otherwise we just crave and snack more... Absolutely! I have a meal shake for breakfast which is less about protein (although it has about 10 grams) and more about carbs to fuel my body after fasting overnight, and that really gets me going. If I have 'breakfast food' I just feel sluggish all day! I save the protein shakes for right after I exercise to recover, or as a filling snack midday. Much better than the alternatives! Super convenient! The stuff I used to grab on the go was not nearly as satisfying (chips, chocolate, etc.) Eating one cookie is fine; my problem is I rarely stop at one.

Agreed! But also take into consideration that not all medical doctors study nutrition. The most important thing is that your body is getting everything it needs to function properly. The thing I struggled with the most for years is that when I was cutting calories, I was getting less Protein, Vitamins, and minerals (among other things). Your body needs fat, too, and often fat-free or low-fat foods add calories to add flavour lost when cutting the fat. If your body is not getting what it needs to function, your metabolism will slow (burning less calories at rest), you will have less energy (making exercise more difficult), and snacking will become an even greater temptation, as your body tries to get the things it lacks. It's a vicious cycle. But if all of that is under control and accounted for, just be patient. No matter what method of weight loss is used, most of us hit a wall at one point or another. Talk to your physician, get a second opinion, or ask for a referral to a dietician for assistance with your meal planning. But my guess is that your progress has just slowed, and you just need to keep up your patience and determination and you'll get there in time.

Hey, guys! I just registered because I felt I should chime in here to try to clear up some misconceptions and offer my own experiences in case they're helpful. First, full disclosure: I am an Herbalife distributor. I signed up just over a month ago to get the wholesale discount after my wife and I got started on the product. Before Herbalife, I went from 291 pounds down to 160 doing Wii Fit (and Wii Fit Plus!) and really working hard to exercise daily and watch what I ate and limit my portions. I find the idea of surgery frightening, and frankly it was out of my means at the time to afford it anyway. That took about 3 years, and I hit a few walls along the way. Finally, it took me about 6 months and struggling even harder to break 155. Getting started was incredibly hard, but those last few hurdles seemed even harder, even though I was in much better shape by then. When my wife and I discovered how delicious and nutritious Herbalife shakes are, we were more than happy to give them a chance. She was still trying to lose a few pounds, but my main concern after being overweight most of my life was keeping the weight off. I love my pizza and snacks! After using Herbalife for a full month, I've gone down to 145 pounds without even thinking about it (so, just under 10 more pounds). And, honestly, we've been cheating and skipping exercising since our schedules conflict (we had been exercising together every day previously), so that blew my mind. Mainly though, I'm not limiting my calories anymore, so it was a shock to me that I could lose more weight. My wife didn't have her shake in the morning yesterday and remarked at how much less energy she had during the day. I've found that I have a lot more energy too, and I get up earlier now. For me, it's like having dessert for breakfast! In regards to cost, between the two of us we spend about 3-4 dollars a day on the shakes (depending on how many we have). We have them on the go, and then sit down to a feast together every night. Regarding taste, as I mentioned, I am new to Herbalife, so I don't have experience with their older products. I know they have changed their formula a number of times over the years, both in response to new scientific developments, and specifically to remove ephedra when it became clear years ago that it had lethal side-effects. It is also possible that some folks who experienced bad taste or smell received expired product, which is shameful considering the expiration is generally one or two years out. Additionally, distributors are required to refund ANY product within 30 days, even if opened. We are responsible for giving the customer a refund (based on how much is left) and making arrangements with the company ourselves for return and reimbursement. It is unfortunate (to say the least) that not everyone is demonstrating the level of integrity that any reasonable person would expect. Never mind questions of ethics, as a customer I want to be treated much better than that; and as a business person, I want my current and former customers to have a positive experience, because that reflects on me and brings in repeat business and referrals -- not to mention good karma! What I really like about Herbalife is that it isn't a weight loss company -- it is a nutrition company. I was almost 300 pounds at another point in my life as well; and while I lost most of the weight then, I gained it all back because I did it in a way that was not sustainable. I didn't give my body everything it needed, and I didn't find more appropriate things to snack on and develop healthier habits. I wish each of you all the very best in meeting your weight loss and health goals. I know from experience how difficult it is, not only from a physical standpoint, but emotionally and psychologically as well. And if you've made it this far and read my entire post, thanks for your time! If you have the patience and determination to listen to me ramble, I have no doubt that you'll succeed. It's only a question of when and how. Take care!