Walk of Shame-what helped you lose the gain.

I have a post on my blog that goes over what I do if that is helpful. In short, high protein first, no liquid calories unless it is protein shakes, at least 1 shake a day, green leafy veggies, fruit low on the glycemic index, calories managed, excersise daily 6 days a week at least 30 minutes. No grazing- but plan snacks.

Oh, and drop the shame. The negative energy does nothing to help you. Instead, focus on what you can do! You don't have to be perfect, just consistent :)

Thanks for the insight.   I checked out your blog.  Are you still enjoying the personal training meals?  I am cutting and pasting your main points so they are easy to find.  Meat and greens often works for me.

Back to basics:

1. No drinking for at least 30 minutes after eating.

2. Go high protein.  For me this means 110 grams plus, but for smaller women it would be less. Lean protein too, or protein shakes. 

3. Green leafy veggies, and fruit that is low on the glycemic index.  Lots of veggies are Ok, fruit in moderation.

4. My best days are always the ones where I start with a protein shake.  My very very best days are when I have 2 shakes in a day.  Premier RTD for a meal replacement (30 grams protein) and EAS Lowcarb advantage for a snack (100 cals, 17g protein).

5.  You will have to decide if incorporating planned snacks will help or hinder.  I am hypoglycemic, so it is important.  Others do better just by eat 3 meals a day.

6. Have a list on the fridge of things you like to do instead of eat, then use that list.

7. Exercise. I would set a target of 30 minutes daily, but usually would end up doing an hour or more.  If I set my daily target at 60 minutes, on days I was tired I would not want to start because it sounded unattainable. When I did start though, I tended to do the hour.  So, set the goal at something you can live with and start, then exceed  as much as you can. 

8. Consider carbs.  Many do well at 40 grams a day, I do best cycling 30 grams at a meal and 15 at a snack.  Too much carb even with lower calories for the day will trigger a nasty insulin flood/cravings/hunger cycle that will increase your overall calories. Avoid that. 

9. Log and weigh everything.  Plan you meals and snacks.  Rid your house of all junk food.  Stay away from drive-throughs. Prepare your own meals. Shop only lean meats and produce, nothing processed.  Avoid white carbs (white flour, rice, sugar, etc.)

Nope. That was a 1 shot deal. The protein was unedible. I did really like the veggies, but the cost was an issue. Essentially you can do Green Giant on sale cheaper and it was the same thing :)