Successfull Weightloss Sample diet

For those of you who are 3 years or more out and are still able to lose 1 to 2 lbs a week, can you give me a sample of what you eat and an  exercise route for a day? I'm having a hard time getting myself back to the losing point.  I could do the 5 day pouch test but its not enough to maintain me through my workouts.  Thanks,  Michaelle H.   

Hey there! A typical sample day for me when I'm actively trying to lose is~ 2 scrambled eggs w/ 1 slice kraft selects cheese melted on top (sometimes a slice of bacon) banana (sometimes w/pbutter) or strawberries salad w/shaved deli chicken, cheese, croutons ranch yogurt or s/f pudding or cottage cheese grilled chicken breast or something higher in protein w/a veggie 1/2 supreme protein bar or cheese stick I have recently taken to drinking 2-3 NSA CIB daily~I can't do protein shakes b/c they cause me severe constipation, but I like the CIB and it helps me to feel full longer. I do 1/2 milk, 1/2 water to cut down on the milk sugars.  I usually do 45-60min of cardio 6-7x's per week and I work out with weights 2-3x's per week.  Hope this helps!

Tracy, This sounds like a good solid day.... It's similar to what I eat normally...but I guess i really do need to add the cardio too!  Phooey! Oh well!  haha I'm soooo lazy to do regular work outs...I need to get busier! BTW, have you tried magnesium supps for constipation?  It works SOOOOO great!  I have a mag deficieny so I had to...litttle did I know it would fix my movements too...They move on out now!  LOL Calcium totally binds me...mag totally take care of that! Just in case you never tried it...mag is electrolyes! Good stuff! Hugs

LOL @ U & the VITS! :) **hugs**

Awww Shauuut uppa you face, you!  LOL That's how my Italian grandma would have said it!  LOL  I'm kidding!  You know I love ya!  Magnesium really works!!!!  You know like Milk of Magnesia? (MOM)...Only taking a capsule is soooo much less gross than that chalky yucky mess! LOL I hate everything that isn't food (especially if I gotta eat it!) You know...you and me both!!!  Plus it works much gentler than MOM...MOM is shocking when it works cause it gives you little warning and usually when you are dead asleep in the middle of the night!  Ahhhh...the price we pay to be smaller....I'd do it all over again, anyway! LOL Happy 4th  I'm off for a long weekend! I'm sure I'll have a ton to catch up on too!  Smooches

Hey Anita, I have heard alot of people say they take mag for constipation~what kind, how much and when do you take it? I really need some help in that department lately~ended up having to take MOM the other night and it was terrible!!!!!!! Thanks in advance!!!

Tracy, Sorry I didn't get back to you sooner....Been away for the holiday weekend... The funny thing is Iw as away for 4 days and  I can't  "go" unless I am at home or someplace I feel totally comfortable..."toilet phobia" someone called it!  LOL  This was the first weekend I was able to go away from home with NO trouble!  What a relief!  The fiber one cereal helps!  You are the one who actually got me hooked on that stuff...I just love it as a snack!  Filling , tasty and theraputic!  LOL But...sometimes even that just isn't enough or too much...who knows??? I do 2-4  (200mg) capsules of  magnesium citrate daily...Never been more regular in a long long time.  With all the vitamin supps I have to take lately...I thank goodness for magnesium.   Got mine from Vitalady (Tender Magnesium)...I ordered it for a mag deficiency and had no idea it would take care of two problems!!!  It just never occured to me.... It's soooo gentle...just like her iron...so no scary sneak attacks!  LOL Hugs, Anita

Thank you so much Anita!!!! I'm going to get some and give it a try!!!!

MAN!! i seriously cant work out that much!! thats ...... EVERY DAY!!! omg - but GFU!! Im totally w/ Anita on being lazy hehhe at least im getting in some thing w/ the biking to work

Hey Michael, Another WLS grad pointed me to the following link whch looks pretty good for a follow up meal & Vit plan: http://www.beforeandafterhelp.com/index.php?showtopic=33947 Breakfast...250 calories and 15-20 grams protein...choose one and do it everyday this coming week!

• Protein drink, protein shake, ready to drink protein
• Egg and Morningstar Farm sausage patty or a regular Brown & Serve sausage link
• Ricotta, cottage cheese, yogurt and fruit with a spoonful of Whey Gourmet tasty protein powder swirled in there (maybe a few sliced almonds)
• Two cheese sticks
• Muscle Milk Protein Chocolate Pudding cup
• Breakfast Vitamins: 1 Bariatric Advantage Chewable Multi Formula plus 1 Bariatric Advantage Calcium Citrate Lozenge with food

Mid morning protein supplement... a 100 calorie, 15-20 gram protein boost

• AchievONE protein latte, Nectar fruity protein drink, Worldwide Pure Protein ready-to-drink shake, Extreme Smoothie ready-to-drink shake
• Mozarella stick
• Dannon Light and Fit yogurt
• 1/2 Power Crunch protein wafer bar, or 1/2 Revival Peanut Butter Paradise protein bar
• Coffee with Labrada ready-to-drink Vanilla Cream protein and DaVinci sugar free Caramel syrup
• Muscle Milk Chocolate Protein Pudding Cup
• bag of Revival Oh My Apple Pie Protein Crisps

Lunch...300-350 calories and 15-20 grams of protein consisting of food you prepare for and take to the office. Don't leave what you eat at your desk to chance. PLAN YOUR LUNCH. You'll burn more calories digesting your midday meal because protein is more difficult to break down than carbohydrates or fat and it will stay with you longer into your day.

• Roast deli turkey rolled up. Use a little salsa or ranch for dipping sauce, or roll up with hummus or whole grain mustard, or wasabi mustard. (MAYO is 100 calories per TEASPOON as are all fats, so measure and use as little as possible or substitute mustard or salsa-based moistening agents)
• 1/2 cup tuna salad or ricotta or cottage cheese on top of a slice of tomato
• Shredded salmon or deli meat blended with shredded lettuce, baby tomatoes, and lower fat dressing
• NO crackers, no rolls, no chips, no tortillas, no low carb wraps
• Lunch Vitamins: 1 Bariatric Advantage B-12 plus 1 Bariatric Advantage Calcium Citrate Lozenge with food

Mid-afternoon protein supplement...a 100 calorie, 15-20 gram protein boost

• AchievONE protein latte, Nectar fruity protein drink, Worldwide Pure Protein ready-to-drink shake, Extreme Smoothie ready-to-drink shake
• Mozarella stick
• Dannon Light and Fit yogurt
• 1/2 Power Crunch protein wafer bar, or 1/2 Revival Peanut Butter Paradise protein bar
• Coffee with Labrada ready-to-drink Vanilla Cream protein and DaVinci sugar free Caramel syrup
• Muscle Milk Chocolate Protein Pudding Cup

Supper...a target of 300-400 calories and 20 grams of protein consisting of lean protein and a small salad or lower carb vegetable. Make this a standard meal comprised of grilled, pan sauteed, or baked protein such as fish, chicken, or egg... with different bottled sauces or jar salsas to moisten and a small salad.

• Pan sauteed shrimp, with a little bottled salsa to moisten
• Grilled or pan sauteed turkey burger
• Baked salmon
• Broiled tilapia filet
• Two egg omelet - saute a few mushrooms, red peppers, spinach, onion, and add cheese
• All protein served with a tossed chopped salad of romaine lettuce, sliced grape tomatoes, cucumber cubes, and tossed with olive oil and balsamic vinegar. (1 tablespoon olive oil and 1 teaspoon balsamic... toss in a big bowl to coat entire salad. If you make a bigger salad, use 3 tablespoons oil and 1 tablespoon vinegar... be sure to season with salt and pepper!) You can use different salad ingredients for variety... sliced olives, cubed cukes, sliced grape tomatoes, chopped artichoke hearts. Sometimes, I just have sliced grape tomatoes and red onion... or tomato and avocado and spoon it on to pan sauteed shrimp with salt and pepper... easy and fast.
• Supper Vitamins: 1 Bariatric Advantage Chewable Multi Formula plus 1 Bariatric Advantage Calcium Citrate Lozenge with food

No bread, no potato, no rice, no pasta, no tortilla, no wraps, no low carb bread, no crackers. If you are an evening snacker as I am... use either your mid morning or mid afternoon supplement as an 8-9pm supplement so you will not mindlessly snack. Give yourself permission to have one of the 100 calorie supplement foods listed as a planned eating event. Bedtime: 1 Bariatric Advantage Passion Fruit Chewable Iron