Ok Miss Cassie ... Im going to paste the notes from my last support group training ... for OH.. YES .. Upping your protein is the key .. I swear that I have never had a platuea .. some stall outs maybe but nothing longer than 7 days .. Here is the info .. I hope it helps you . I promise that it worked for me and others who are doing it . Hugs ! Nat If I drink protein shakes and eat too, won't I gain weight from the added calories? Eating a low calorie diet actually slows down your metabolism. Diets containing more protein can reduce the drop in metabolic rate seen with low calorie diets. To lose fat, you need to cut down on calories, to consume less energy than you expend. But. Here is the problem. Your body responds to this drop in food intake by slowing your metabolic rate, to keep you alive, which makes fat loss increasingly difficult. Our ancestors had to deal with large variations in the availability of food. Those who survived were the ones whose bodies could adjust to this fluctuation in food availability. Those, whose bodies couldn't adjust, died. The result? Our bodies want to hold on to our stores of energy for survival. It thus preserves fat by lowering the metabolic rate whenever food intake drops. High protein diets reduce the drop in metabolic rate, and also lead to a greater feeling of fullness. Dr Scott Connelly writes in, "Body Rx: pages 18-19...."Why do MASS protein? To escape fat-storage mode, you have to eat more protein. If you want to shut down your metabolism and stay in fat-storage mode permanently, stay on the standard diet prescription- the high-carb, low-protein, low-calorie, low-fat diet. Protein is the key metabolic currency of the body. Your body was designed to run on it. Protein molecules drive all the chemical reactions involved in the breakdown and absorption of food, including carbohydrates and fat. In other words, protein drives virtually all aspects of metabolism. Many studies, including some of my own, show that simply adding protein to your diet turns on your fat-burning/muscle-building switch, even if you make no other lifestyle changes. When I gave one group of body builders extra protein along with their normal diet, they gained two times as much muscle mass as a second group of bodybuilders doing exactly the same workout and eating the same diet but without the extra protein. When you're stuck in fat-storage mode, you need a powerful protein boost to jump-start your metabolism back into fat-burning mode. In most cases, you cannot easily get enough protein from food alone to do the job. To fill the protein gap, in addition to increasing protein consumption through food, I recommend a daily high-potency protein powder. It is a simple, safe, efficient way to repair your metabolism and build a lean, shapely body." Muscle uses more calories to maintain itself than fat. Peole who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. Symptoms of slowed metabolism Fatigue, feeling cold, dry skin, constipation, slow pulse and low blood pressure. These symptoms could be the result of a medical condition rather than low metabolism - MAKE SURE YOU SEE YOUR DOCTOR to rule out any type of medical problem.

B - 2 Slices Toast Glass of Milk L - 1/2 Wendy's Chicken Sandwich S - 10 M&M's * a big D - Probably some left over chicken from last night's dinner I had Coke's C2 today at work... 112 cals in the whole bottle! I really need to get my water in. I'll do better tomorrow, promise.

Welcome back sweetie!!! My baby update is under mondays food and baby update, lol I typed monday instead of tuesday by accident yesterday. Ok for today here we go. B- skipped L-1 cup spaghetti with sauce no meat S- detour protein bar D- will be a protein drink I am having a very hard time eating right now, with all this water I am drinking I feel like I am going to float out of my house!!- Melissa PS I might try a yogurt too to get more protein in with out so much heaviness.

Missed you all tons went to Boston for the marathon and a few Red Sox games...how inspirational now I am really ready to excerisize my sister in law/ best friend ran and did awesome...did good eating while i was gone and everyone was so excited about my weight loss....but i really missed you all... B - Protein shake coffee,splenda,creamer (low card) S - protein bar L- Grilled chicken ceaser salad like a quarter of it and will eat it tomorrow.. S - protein bar if i am hungry D - Not too sure chicken and ???? veggies... and i am really going to make an effort to get excersizing it was so inspirational watching everyone run and walk monday...missed you all!!!

Pam thank you so much and the same success and happiness to you.