Fat To Skinny
Recipe Exchange => Meal Plans => Topic started by: MommaB on February 28, 2012, 09:03:51 AM
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Hey everyone! I've been stalled out and doin' a huge yo-yo thing up to almost 10 lbs. above my lowest!! (Not changing my ticker though, cause that would be depressing! lol) :o
With all that said, I've started writing down everything that crosses my lips and will post for your help and support until the scale starts to move in the right direction again!! ;)
Here goes:
2/27/12
Breakfast
2 1/2 cups coffee w/ 3T. sf torani coffee syrup & 1T heavy whipping cream (0 carbs)
Nantahala sausage (local brand), 2 patties (1 carb)
3 fresh eggs fried in Benecol (1.8 carbs)
Snack
1/2 bag cheddar pork rinds, 1 1/2 oz. (0 carbs)
4 - i inch chunks cheddar cheese (0 carbs)
Lunch
3 - Nathan's hot dogs w/1 T. reduced sugar ketcup (3 carbs + 1 carb)
hot tea w/sf torani syrup (0 carbs)
1 - home-made sugar cookie (1/4 carb)
Dinner
chicken breast (0 carb)
1 c broccoli (3 carbs)
1 - sf home-made cookie (1/4 carb)
Evening "dessert"
sugar-free home-made pumpkin pie (3 1/2 carbs) w/ LOL sf whipped cream (0 carbs)
decaf coffee w/sf torani syrup & heavy cream (0 carbs)
I drank approx. 56oz. of water during the day
3 cans of diet soda
I got 7 hours of sleep the night before! (I'm trying to do better at this, but it's a process! lol) ::)
I do not exercise right now, except running after my 4 kids! :D
ok everyone...let me have it!!! What am I doing wrong that I should do differently!?!
Love you guys and really appreciate the suggestions!!
MommaB ;D
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WOW...you eat allot of food :o That's the first thing I see jumping out at me. I'd be surprised if anyone else here on the forum losing weight is eating as much as you are.
First- Cut all your portions in half then wait 15 minutes before touching the second half....BE SURE you are still hungry,(no, it taste good is not enough reason to dig into the second half :o) Only if you are still hungry. My guess is your eating by the clock instead of by your bodies true needs.
Second....get rid of the sweets, all of em till you see steady loss.
Hint- Next time the "clock" says feeding time vs your body saying feeding time drink a big glass of water then do another activity such as a walk around the neighborhood.....replace a bad habit with a god habit ;)
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Momma, you're a sweetnik like me. With me, eating even the sugar-free sweets drives up my cravings for more sweets, so I know it does something sneaky to me and it stalls my weight. I had to stop even diet soda pop, sugar-free Jello, and Torani syrups. I don't use any of it - well, I had dinner with friends the other night and made (and ate) coconut cake. But I made the decision that I want to lose pounds more than I want to eat my most favorite thing in the world (desserts) and then it wasn't so hard. It's not like we can NEVER eat our goodies - we just need to delay eating them!
You aren't alone.
After cutting down on your portion sizes, you'll be full much sooner - and think of all the money you'll be saving on less food - so you can buy smaller clothes!
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We also notice very little fiber Mommb. Add GG Brancrisp into your day, one cracker will fill you up and give you a good dose of fiber. ;)
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Hi Momma! :)
I agree with Doug and Sarah.
In fact, you may be stuck in a bad cycle... Eat sweets... Cravings start... Eat to lose cravings... Eat too much... Eat sweets... and round, and round it goes.
One tip about drinking water before and/or with a meal... Make sure it's ice cold!
It will not only shut off "false hunger". But will help you burn more energy. ;)
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I spy....lots of sweet treats, torano syrup does have 1 carb per serving (splenda) and diet soda (count 1 carb per serving-check the bottle for servings per container you might be having 2 per container and not realizing it). No more than 2 diet soda servings per day. Mystery carbs coming from the splenda that are adding up. Lots of food. Oral fixation or stuffing down feelings? Doug mentioned eating by the clock instead of by true hunger. Learn to listen to your body.
If you just began you must get over your sugar dependance then add sweet treats in a little now and then. I did the same thing...ate as much sugar free sweets that I could get away with at first which stalled my weight loss (http://www.fattoskinny.com/). Go the first couple of weeks without ANY sugar, cold turkey. It's tough but will keep you from doing the sugar free treat dance and you won't crave the sweets so much after that.
I also see no fiber as one of the other members mentioned. Fiber fills you and helps stave off cravings. Fiber is in veggies, too.
Hope it helps!
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Wow!! When I said to let me have it, I didn't mean literally!!!
I will cut my portions! Thanks for the help!
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We have a saying here MommaB
Helping Ourselves While Helping Others
By looking at your meal plan ans collecting comments many people were helped to discover why they may be stalled. Look at the number of times this post has been read! We also remind ourselves to avoid "carb creep" Take the advice to cut the sweets, not just the portion sizes ;)
I will cut my portions! Thanks for the help!
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Fiber MommaB.I love flaxseed products because they keep me full all day ;)
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I, of course, am cutting the sf sweets as well as my portion sizes and taking the advice of the folks on the forum. I truly didn't realize that my portion sizes had grown that much as it must have happened little by little over time! I know I have a sweet tooth and will only be having the sf syrup in my morning coffee (cut down to 2 T as of this morning) and cutting out all other coffee & desserts! (Deep inside, I knew this was a great portion of my problem!) I usually do have OMM flax bread for a grilled cheddar sandwich or Jo's flax "cornbread" almost everyday. I just had run out and didn't have time to make any that day!
I have 4 children, homeschool and do MANY other things that I have to work around! I live on a mountain, can't walk hills (dr's orders), and have no block to walk around! I will, however make a better effort to walk on the treadmill my sister gave me! I am dedicated to losing weight and getting healthy! Just needed a gentle reminder to get back to the basics!
Thanks and have a good day!
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What I ate 2/28/12 (Mind you, I didn't read all the comments until bedtime!)
Same breakfast as yesterday (3 carbs)
Lunch: grilled cheddar cheese sandwich w/OMM flax bread (1 carb)
sf cookie (1/4 carb)
Snack: 14 roasted almonds (1 carb)
Dinner out with a friend: grilled chicken breast (no sauce or spices) w/mushrooms, bacon & cheddar cheese melted on top. (2 carbs)
small salad from salad bar, cheese & pepperoni w/oil and vinegar (3 carbs)
The same "dessert" when I got home as the day before, but there are 5 slices left and my kids will be thrilled to get to eat a slice each! ;)
14 carbs total for the day!
There will be a BIG difference when I post tomorrow, so stay tuned! :)
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I'm always amazed at how little food it takes to fill me up since I cut my portion sizes. I'm very sedentary, MommaB and after a couple months of using my treadmill, it sat there collecting dust until I got rid of it. I knew I had to find a way to lose pounds and keep them off that didn't depend on exercise, because I never keep it up for long! FTS fills the bill!
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I'm always amazed at how little food it takes to fill me up since I cut my portion sizes. I'm very sedentary, MommaB and after a couple months of using my treadmill, it sat there collecting dust until I got rid of it. I knew I had to find a way to lose pounds and keep them off that didn't depend on exercise, because I never keep it up for long! FTS fills the bill!
Hi Sarah! :)
The stomach organ is simply a bag that holds the food we eat and prepares it for it's journey through the lower digestive tract.
That "bag" can be stretched.
It shrinks in size when we don't overeat.
I remember a doctor telling me years ago that our "normal" stomach sizes are very close to the size of our fist.
If the food on our plates is much larger than that, we're stretching our "bags".
I try to remember that when I dish up my portions. ;)
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Dinner out with a friend: grilled chicken breast (no sauce or spices) w/mushrooms, bacon & cheddar cheese melted on top. (2 carbs)
small salad from salad bar, cheese & pepperoni w/oil and vinegar (3 carbs
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This sounds like Brother's Restaurant. Am I right?
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Yes ma'am!!! You know me well and it was great! :D
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I love their salad bar. I pick out the spring mix and leave the iceberg lettuce behind. Then I add a little broccoli and c auliflower, eggs, pepperoni, and just a little bit of the chick peas (too high in carbs, but good for fiber). It is really hard to pass up their cornbread salad, but I do it....
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You are gonna do great MommaB!*HUGZ*
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Awwww...thanks Umpa! I'm trying my best and feeling much better about it all!! :D
Owensmath - I only had the spring mix a little cheese and pepperoni! I like my salads pretty plain! Never tried the cornbread casserole, so I don't know what I'm missing! lol ;)
Here's what I ate yesterday! Wednesday night church left the fam. eating leftovers pretty late! :)
Breakfast - 1 sausage patty, 2 eggs, 2 1/2 cups of coffee w/a scant 2T sf torani syrup and a splash of heavy cream (2 carbs)
Lunch - grilled salmon (my sweet hubby spoils me sometimes!), 1/2 cup caulimash, small salad w/WF dressing (3 carbs)
Snack - 14 roasted almonds (1 carb)
Dinner - MommaB's low carb chili w/ a little shredded cheddar & 1 T. sour cream on top & Jo's cornbread (5 carbs)
11 net carbs for the day
96 oz. of water!!! (I was starving most of the day and tried the ice cold water that Tony suggested and it worked for the most part, but I felt as if I'd float away!!! lol) :o
1 diet soda
only 6 hours of sleep
That's about it until I post what I ate today, but I do have to say that my stomach must be shrinking a bit because I haven't been nearly as hungry as yesterday!!! ;D
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*MommaB, I was surprised at how quickly my stomach shrunk, too! Now I put just a little bit of food on my plate - even use a small plate and it seems to be plenty.
*prayer for MommaB
for patience with your little ones
that your scale starts to move down quickly
for energy in abundance to get through your busy days
that you can see God's blessings in the little things
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Now you're getting on track mommab....be sure to avoid that cornbread cass and the chick peas :)
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Awwwww...SarahC, you're sooooo sweet! Thank you for the prayer, it really touched my heart! It's like you know me and what I needed! Thank you!!!! :D
Thanks Doug!!! I promise, no cornbread casserole or chick peas!!! lol ;D
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MommaB try to find a whipping cream that is 0 carb.Ingles and foodlion both sell a 0 carb whipping cream. Sleep is also very important.You are doing great! :)
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Hey Umpa! I do use the Ingles 0 carb heavy whipping cream in my coffee!! :D
Here's what I ate on 3/1/12
Same breakfast as yesterday (2 carbs)
Lunch: 8 pepperoni (0 carbs), 1 cup unsweetened almond milk (0 carbs), grilled cheddar on OMM flax bread (1 carb), a few, maybe 5 cheddar pork rinds (0 carbs)
Dinner: leftover salmon (0 carbs), 1/2 cup caulimash (2 1/2 carbs)
14 pecan halves (1 carb)
Total for the day 6 1/2!!
88 oz. of water
NO diet sodas!!! Can you believe it!?! :o
6 1/2 hours of sleep! (I know I need to do better at this, but it's so hard to get everything done at a decent hour! lol) ::)
The scale's not moving yet, but my pants do seem a little looser this morning! ;)
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Hi MommaB! :)
You meal plan looks much better.
If you pants feel looser, that is weight loss (http://www.fattoskinny.com/) occurring REGARDLESS of what the scale says!
And Umpa's so right!... We need good sleep like we need good food and a little exercise.
All three comprise the road to good health! :)
KUDOS!!! ;D ;D ;D
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Yay! MommaB! Keep it up! When you get settled in with FTS, you might look at the sodium - I only mention it because I'm very sensitive to excess sodium and it makes me retain water like crazy! That means no weight loss (http://www.fattoskinny.com/) or even some weight gain!
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I know it's true, Tony! But after all the kids are in bed, I still have laundry to fold, e-mail to check, etc. and it's soooo hard to get done early! I'm doing much, much better though! I used to get less than 6 hrs. a night! My goal is 8 hrs. sleep a night, but feel like 7 is good! I should be able to sleep in tomorrow, we'll see! :D
Thanks Sarah, I think that sodium might cause problems too!! I'm taking baby steps! lol I know that the pork rinds have a lot, I salt my eggs a tiny bit, and the grill mates seasoning on the salmon, but again that's not too much!! Where else do you see sodium!?! Want to make sure I'm aware of all of it!!
Thanks y'all!!
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Sometimes cheese is high in sodium and maybe the pepperoni - you can check the labels - lunch meats can be high. I was eating a lot of that for a while. I made a tiny bit of jerky the other day and it tasted really salty - sure enough the next morning I was up nearly 2 pounds. But I hung in and it dropped off the next day. When I quit using salt altogether, I can really taste it in stuff. I've put the salt shaker in the cupboard for the time being. I love salt. I can't believe how FTSish I am now! Someone brought a pineapple upside down cake over today and I just looked at it and said, "I'm not eating that." Before I would have drooled and maybe had a 'smidge' so I wouldn't hurt anybody's feelings. Or I would have LAMENTED not having it. It didn't bother me in the least to turn my nose up at it!
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mommab you are doing great! ;)
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Thanks Umpa! A little encouragement goes a long way! ;)
Sarah, I will start watching the sodium too! Thanks for the suggestion!! :)
Here's what I ate 3/2/12
Same breakfast (2 carbs)
Lunch: Tuna w/1/2T mayo. (0 carbs) & 1/2T no sugar added relish (1/2 carb)
small salad w/drizzle of olive oil (1/2 carb)
Jo's cornbread w/benecol (1 carb)
a few pork rinds (0 carbs
Dinner: grilled pork chop (0 carbs)
1/2 c. caulimash (2 1/2 carbs)
5 spears of asparagus (2 carbs)
1 c. unsweetened almond milk (0 carbs)
hot tea w/1T torani syrup (0 carbs)
28 almonds - (2 carbs)
Total carbs - 10 1/2
88oz water
7 hours sleep
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This is what I ate 3/3/12
Same breakfast (2 carbs)
Lunch: 1/2 bowl (leftover) chili w/shredded cheese & sour cream (2 carbs)
Jo's cornbread (1 carb)
28 almonds (2 carbs)
1/2 tuna salad, leftover from yesterday (1/2 carb)
Total - 7 1/2 carbs
64 oz. water
8 hours sleep
It's late and I'm heading to bed! Good night all!! Sweet dreams to you! 8)
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i see you have gone from 6 hours sleep to 8! That is great mommab ;)
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Weekends are way easier to get more sleep! Don't have to get up as early in the morning! lol
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Your menus are looking much better, has your stall broken yet?
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I am heading back in the right direction and back toward where I left off, not there yet, but definitely heading that way! (Have lost 2 pounds this week!) Thanks Doug, for the kick in the pants! However harsh it seemed to me at the beginning of this post, I really needed it and appreciate your help and encouragement!! :D
This has been a crazy week! 2 children's birthdays this week and one next!!! Trip to the dr. & dentist...oh my goodness, craziness!! Here's my "catching up" on posting what I ate!! lol ;D
3/6/12
usual breakfast (2 carbs)
Lunch: grilled cheddar on OMM flax bread & a few pork rinds (1 carb)
28 almonds (2 carbs)
Hamburger (leftover) w/cheddar cheese & red. sug. ketchup & 5 asparagus spears (3 carbs)
8 total carbs
80 oz. water
7 hours sleep
3/7/12
Usual breakfast (2 carbs)
Lunch: leftover burger w/cheese, red. sug. ketchup & asparagus (3 carbs)
14 almonds (1 carb)
1/2 bowl leftover chili w/shredded romano cheese (1 1/2 carbs)
7 1/2 carbs
100+ oz. water
only 6 hours of sleep :(
I have to get up at 5:00am tomorrow, please pray that I can get to bed early enough to get the sleep that I so desperately need!
Thanks everyone!!!
::)
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You're doing great, MommaB! :) :) :)
Kudos on the 2 pounds! ;D ;D ;D
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You are doing great Momma! ;D
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Thanks Tony & Umpa!
Got on the scale again this morning and lost another 1 1/2 pounds...getting back to where I left off!! lol ::)
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Hot Chick Dance!! :D :D :D
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hahahahahahaha...Thanks Umpa!! <big smiles> ;D ;D ;D ;D ;D ;D
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;D ;D ;D ;D ;D HOORAY!!! ;D ;D ;D ;D ;D
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Playing catch up some more! :D
3/8/12
usual breakfast (2 carbs)
1/2 Ole' tortilla w/chicken & romano cheese melted in the microwave, yummy (2 1/2 carbs)
a few pork rinds (0 carbs)
14 roasted almonds - (1 carb)
leftover cheeseburger & 1 cup unsweetened almond milk (0 carbs)
5 1/2 carbs for the day
70 oz. water
7 hours of sleep
3/9/12
usual breakfast (2 carbs)
a few pork rinds (0 carbs)
small salad with a little oil (2 carbs) This was my youngest son's birthday lunch at our local pizza place! I was very proud of myself for only having salad!!! ::)
28 roasted almonds (2 carbs)
cream of broccoli soup (2 carbs)
flax cornbread (1/2 carb)
8 1/2 carbs for the day
80 oz. water
Very little sleep, forgot to write down how much, but went to bed late and was up at 5am! :-\
3/10/12 (We were on the road for 9+ hours and packed lunch!)
usual breakfast (2 carbs)
tuna salad (1 carb)
a few pork rinds (0 carbs)
chicken salad (0 carbs)
28 roasted almonds (2 carbs)
cream of broccoli soup (2 carbs)
flax cornbread (1/2 carb)
7 1/2 carbs for the day
100+ oz. of water
6 hours sleep
3/11/12
usual breakfast (2 carbs)
1/2 Ole' tortilla with chicken & parm. cheese (2 1/2 carbs)
bowl of cream of broccoli soup (2 carbs)
Gorton's tilapia w/butter and garlic (1 carb)
cornbread (1/2 carb)
1 cup unsweetened almond milk (0 carbs)
8 carbs for the day
92 oz. water
7 hours sleep
whew :o Now I'm all caught up on the menu posting!!
I'll try to do better this week, posting each day!!
I'm getting closer and closer to "one-derland"!!! Can't wait to get there! Plan to stay forever, once I arrive!!! ;D
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The interesting part about your dramatic change in portions is I bet you're not hungry :) We eat way to much food, much more than our bodies need. Super Size this and that, big plates at restaurants, all we can eat buffets etc... As a nation we've been trained to eat everything on our plates by a generation of people who went through the great depression and the plates just keep getting bigger and bigger as the commercial food industry fights for our dollars. Really a vicious circle that needs to be broken.
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I am gonna call you Alice MommaB!! :D :D :D :D
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Yes, Umpa and unlike the original Alice, I plan to stay there and stay smaller forever!!! lol
:D ;D :D ;D :D ;D :D ;D :D ;D :D ;D
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Menu for 3/12/12
same breakfast (2 carbs)
a few pork rinds (0 carbs)
grilled chicken and cheddar sandwich on flax bread (1 carb)
1/4 cup pecans (1 carb)
2 Nathan's hotdogs w/reduced sugar ketchup (3 carbs)
1/2 cup pecans (2 carbs)
9 carbs for the day
100+oz water
3/13/12
2 slices bacon (0 carbs), 1 sausage (1/2 carb), flax pancake w/sf syrup (1/2 carb)
grilled cheddar cheese on flax bread (1 carb)
28 roasted almonds (2 carbs)
meat loaf (1 carb), 1/4 cup caulimash (1 1/2 carbs), 1/4 up green beans (1 1/2 carbs)
8 carbs for the day
80oz water
6 1/2 hours sleep
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Well you know how to do it! ;) I think posting menus is helping you :)
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That's true, Umpa! I think it's helping to hold me accountable!!!
It's also true that I'm not hungry, Doug, past the first day in my re-portion control!! Drinking tons of ice water has really helped too!! I used to be a "member of the clean plate club" growing up!! Now I make sure that my portions are small enough that being a member of that club isn't a bad thing! lol :o
Can't wait to get on the scale in the morning and see if it's moved again!!! :D
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The "Clean Plate Club" was started during an era where many folks did not know from where (or when) their next meal was coming... The Great Depression.
Under those circumstances, they were eating to survive!
Enjoyment from food came from just having something to eat.
The Great Depression ended long ago. But the "club" still exists.
One of the best ways to leave the club is to follow Doug's 15-minute rule until you know exactly how much food your body needs.
With that knowledge and the rest of the FTS rules, we lose weight (http://www.fattoskinny.com/)! :)
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The "Clean Plate Club" was started during an era where many folks did not know from where (or when) their next meal was coming... The Great Depression.
I did remember that, Tony! I have also been doing the 15 min. drinking water and seeing if I'm still hungry! It is working and I'm very thankful!!! :)
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3/14/12
usual breakfast (2 carbs)
pork rinds (0 carbs), almonds (1 carb)
leftover cream of broccoli soup (2 carbs) & cornbread (1/2 carb)
almonds (2 carbs)
meatloaf (1 carb)
8 1/2 carbs for the day
90oz. water
6 1/2 hours sleep
3/15/12
usual breakfast (2 carbs)
2 Nathan's hot dogs (2 carbs) w/red. sug. ketchup (1 carb)
a few cheddar pork rinds (0 carbs)
gilled pork loin chop (0 carbs)
1/2 cup squash casserole (3 carbs)
1 cup unsweetened almond milk (0 carbs)
1/4 cup pecans (1 carb)
9 carbs for the day
100+ oz. water
7 hours sleep
3/16/12
usual breakfast (2 carbs)
large bowl, cream of broccoli soup (3 carbs)
pork chop (0 carbs), and cornbread (1/2 carb)
pecans (1 carb)
6 carbs for the day
100+ oz. water
3/17/12
2 pieces of sausage (1 carb), OMM pancake (1 carb) w/s.f. syrup (0 carbs)
leftover meat loaf (1 carb) & squash casserole (2 carbs)
almonds (2 carbs)
hamburger w/cheddar cheese (0 carbs), 1 Nathan's hot dog (1 carb) w/red. sug. ketchup (1 carb)
9 carbs for the day
90 oz. water
7 1/2 hours sleep
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ok, so I lost another pound this morning from yesterday! At this rate, I will actually get to move my ticker at the end of the week!!! Sooooo happy to see the scale moving in the right direction!!! 8)
3/18/12
usual breakfast (2 carbs)
leftover hamburger w/cheddar cheese (0 carbs) w/red. sugar ketchup (1 carb)
cornbread (1/2 carb)
Gorton's garlic tilapia (1 carb)
1/4 cup caulimash (1 1/2 carbs) & 5 spears asparagus (2 carbs)
1 cup unsweetened almond milk (0 carbs)
hot tea w/1T. sf Torani syrup (0 carbs)
8 carbs for the day
100+ oz. water
6 1/2 hours sleep
3/19/12
usual breakfast (2 carbs)
leftover burger w/cheddar cheese (0 carbs)
a few cheddar pork rinds (0 carbs)
1/2 cup pecans (2 carbs)
leftover meatloaf (1 carb) & squash casserole (1 1/2 carbs)
cornbread (1/2 carb)
almonds (2 carbs)
9 carbs for the day
100+ oz. water
6 1/2 hours sleep
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You Go Girl! ;D
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You're doing so well, MommaB! You have to feel great! Congrats and WooHoo!!!!!
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Just for fun, I went back and read your first post, MommaB. What a difference. You're a winner, for sure!
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Way to go! :)
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Hooray, Momma!!! ;D ;D ;D ;D ;D
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Thanks everyone! I definitely feel like I'm back on the right track!! Writing everything down and REALLY paying attention to portions is the key for me!!! What a huge difference!!! I'm drinking tons more water and I haven't had a diet soda in a couple of weeks! Took a sip of one today and it was soooo sweet I couldn't believe that I used to drink that!!! Wow!!! Soooooo much better now!! ;D
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Time to change the topic title "NOT stalled anymore...thanks for the help! ;)
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Give yourself lots of credit for being willing to listen to suggestions and make changes. The forum folks didn't pull any punches. The right track is a great place to be. CONGRATULATIONS!
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:)
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and diet soda (count 1 carb per serving-check the bottle for servings per container you might be having 2 per container and not realizing it). No more than 2 diet soda servings per day. Mystery carbs coming from the splenda that are adding up.
does diet soda have carbs??? i have never counted it as carbs?! maybe this is a prob for me bc i have one or two a day
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Just the sweetener in itself may be the problem Stephanie. :)