I am past my goal...HELP!!
Hi Brian,
I have this aversion to planning quantities, but try eating bananas with a handful of roasted nuts or some peanut butter here and there. If that doesn't stop the weight loss, just add in a glass of milk here and there. I find what's good about the milk is, if I have to stop drinking it for some reason, I tend not to miss it as much as I would other items.
Good Luck,
Dave
Daniel Patrick Fluharty, NBCT
Be yourself, nobody can tell you that you are doing it wrong!!
Brian,
Well 3 of our "Notoriously slipping below Goal-4" already answered.
Cards Fan would ‘round out’ "The Fantastic Four" there.
Me? Not really an issue.
My "goal" was 185 (down from 385)
That was the magic number that put me "just over the line"
into a normal range BMI. I could well go to 165 and be in great shape.
So, I aimed a little lower than perfection. It has kept me sane!J (just)
I hit 179 before slowly sliding back up to 182.
I typically ride between 181 and 186
depending on the day of the week and time of day.
Usually I’m 2 pounds heavier in the evenings
than I am after my first bathroom run of the morning.
Some of the drop is waste,
but some is just evaporation or "Resting Metabolic Rate" through the night.
When adding calories to your intake, shoot for high nutrition foods
And quality Fats-
Monounsaturated fats- Nuts, Avocados, Olive Oil, etc…
Those drop the "Bad Cholesterol" Levels and have been great for me.
Also shoot for vitamin rich fruits/veggies with low-glycemic index.
http://www.glycemicindex.com/
Those will give you more sustained energy and fiber to keep your regular.
Avoid adding back in "trigger foods" that will just add weight without much Over all beneficial nutrition. Yes?
Many folks have around a 10 pound "Bounce-Back" of added weight Around year 2 to 3. The "trick" is to keep reinforcing good eating habits
While maintaining Great nutrition levels.
Yes?
Also think of overall dietary intake in percentages rather than individual totals--
Percentage diet intake-
The Overall amounts will depend on your Daily Calorie intake.
To get a quick, rough Calorie versus Exercise number
For someone your size?
Check out-
http://www.caloriecontrol.org/calcalsm.html
It is a blunt tool, but does give you
Some guidelines to check how you’re doing.
It’s not as involved as Fitday,
But it is a quick guide that’s fairly accurate.
Once you’ve got what your calorie intake "should be,"
Then it is more of a matter of percentages of those calories
Rather than a simple "How much/many?" Yes?
The American Heart Association’s recommendation
(from ’97) - "Dietary Guidelines for the Healthy Adult"
Says your diet should be 30% fats
(with no more than 10% being saturated fat)
Then, depending on which nutritionist
And what particular plan they have for the individual patient,
The remaining 70% of the diet is divided into
30 to 40% Carbs
And (depending on the former number)
30 to 40% Proteins.
The focus should be on "Quality" nutrition.
Quality Protein – should include
The 8 essential amino acids and 14 non-essential.
Quality Carbohydrates –
would refer to Low Glycemic Carbs, such as found in
Vegetables with lower concentrations of Carbs and higher Fiber content.
My Nutritionist recommends (for me)
80% of my carbs be Low Glycemic Foods
And 20% of them Higher. (but still avoiding sugar)
LowGF discourages the storage of fat.
Quality Fats –
Act much the same as Low Glycemic/Higher Fiber foods
In that they slow sugars from moving quickly into your blood stream.
The "good" fats are omega 3, omega 6, and medium chain fatty acids, MCFA.
Here is the breakdown on the quantity of each type of fat
That My Nutritionist recommends for me.
These percentages could be different for others and probably are-
Saturated fats 10% of overall fat intake.
Polyunsaturated fats 20% of overall fat intake
Monounsaturated fats 70% of overall fat intake.
But, like all info you run across out here-
Check out what YOUR Doc and Nutritionist
Recommend for YOU!
Hope this helps!
Best Wishes-
Dx
Capricious; Impulsive, Semi-Predictable 
