losing weight

 I M  about 6 years out and have gained about 30 pd ..need to get back on track.. suggest S

 Tt

Go back to phase 1 - shakes , then only eat 1 meal with 2 shakes. That's what I would do and it will come off in no time.

high protein ! Good luck and happy holidays

Start tracking again.  I use myfitnesspal - free app.  That will help guide you to figure out where you have gone astray...  Good luck!  It is so hard this time of year, but you have done it before and can do it again!!

Are you eating a protein rich, low carb diet, keeping yourself hydrated and getting at least 1 hour of exercise in 6 days a week? That is what I would focus on.

The calorie formula I was given for maintenance is this: Take your maintenance weight and multiply by 10, those are your 'maintain' calories. So if you are 145 lbs and lead a moderately active life you'd eat 1450 healthy calories a day to maintain. If you wanted to lose a lb a week, you'd subtract 500 per day from that total, giving you 950 a day to eat. I am around 700 a day right now and getting close to 100 grams of protein in, which means there is 'no room' for carbs or fatty foods. And then exercise will be another factor, though many people overestimate what the calorie burn value is of exercise vs. what it truly is. My nutritionist advises you count only half the calories reportedly burned because she finds when people eat their calories, they gain in a big way. 

Good luck to you---and call your nutritionist back. :)