checking in

I have actually gained 3 pounds in January....I cannot stay away from the carbs and grazing throughout the day.  I have zero willpower....I am 2 1/2 years out and 100 pounds down...great weight loss but I can feel my middle getting puffy again.  I have upped my water to 6 glasses a day.  I would like to start back up on protein shakes and have the vanilla powder.  Any good recipes and suggestions would be appreciated!

I felt like you did most of 2009 (the zero willpower comment hit home for me)...but taking control can happen if you really want it to.

I would advise anyone to start by investing an hour in reading the threads in here at this part of our site. I think you will find many of the secrets to success hidden below your post. I've read most of it and found many motivating and helpful hints.

You can do it...I know you can.

John

I'm not a fan of protein powders--never could handle them--so can't really help with recipes except that I've seen a protein bar recipe by Alton Brown on www.foodnetwork you might check out.  I don't know if you know who he is, but he's the guy who does the why as well as the what in cooking--Good Eats is his show.  If you try them, l'd like to hear what you think.  I don't want to buy the protein powder just to experiement.

As for carbs, maybe you could start moderating your intake by changing the type of carbs you eat.  Instead of the mindless eating carbs--snacks and sweets--maybe move to denser breads, brown rice instead of white or pasta, sweet potatoes instead of white ones, regular or steel cut oatmeal instead of instant or dried cereal, etc.  And, of course, fruits and veggies.  That way whatever it is your body is wanting from the carbs, it still gets but in healthier, more filling, and slower processing ways.  I eat a lot of beans and lentils and find that helps.  And good carbs aren't really designed for stress eating--they take some effort to prepare and consume.  A good thing.

If you are a "foodie"--which I am guilty of--find a copy of "Fine Cooking" magazine.  In the back they have the nutrition breakdown of their recipes.  You will be shocked by the calorie contents in some things.  That always helps me say no  when I realize that piece of cake has 800+ calories!

Biggest thing you MUST DO, is cut out the bad carbs! No more grazing on chips, pretzels, crackers, breads, cake, cookies, etc.....  You know the routine! Instead, replace them with almonds, raisins, carrot sticks, celery, beans, apples, pears, low-fat yogurt, cottage cheese. Munch on good foods if you need to munch.  And definitely increase your protein. Once you increase your protein you will notice you stay fuller longer and you won't crave those nasty carbs.

Try vanilla flavored protein powder mixed in with vanilla or plain frozen yogurt, skim milk and either a banana or a handful of berries (any kind). Mix it up in your blender and it's like a smoothie. Makes a delicious shake for in the morning and you get a good dose of protein to kick off your day.

Try a healthy salad with either tuna or grilled chicken in it for lunch and fish for dinner with some brown rice & some steamed veggies. You'll notice the difference when you increase your protein. When I don't have enough protein I want to graze & eat junk all day. So up the protein and drink your water and you should see those 3 pounds come off along with more!

Congrats on the 100 pound weight loss... that's awesome! Hang in there and keep working at it. It's a lifestyle change and it will work for us as long as we follow the rules.

Cheers!

Welcome to the club I feel the same way. Congrats on the 100#'s lost I am there too not wanting to regain what I have lost. What I do when I am trying to gain control over y grazing and binging, I do a 10 protein cleanse but only for 10 days. It cuts out/ limits your carbs I find this helps me to get bc on track and start loosing, there is also Kaye Bailey, thats offers a five day pouch test but for the first 3 days its liquid protein, that is harder for me to do but alot of us find it really helpful.