 Ossie-Sharon 11 years ago | Hi, rcjohnson. Thanks for the great information.
We recommend to weigh yourself no more frequently than once per week, because body weight naturally fluctuates from day to day. It sometimes takes a little time to get your metabolism going when you make a change such as with this program. What is your physical activity level? If you are at a plateau, you may benefit from at least a little light exercise to get your metabolism up.
It looks like the menu you got form going through the Menu Planner selection process was a better fit, though both meet your nutritional needs (with the exception of calcium, which is low – I would suggest to add additional sources, i.e. dairy, unless you are taking a supplement).
If you feel you are eating too much, another approach is to already eat the amount that fits an interim goal weight – the above amount is close, but you can cut a little fat if you wish. For example, reduce the avocado from 8 oz to 4 oz, or the granola from 1/2 cup to 1/4 cup.
In general, weight loss of 1-2 lbs per week is considered reasonable with this type of lifestyle change. |
 rcjohnson 11 years ago | I asked how often u recommended one to weigh??? (the weights of others is none of my business nor relevant). also I have copied and pasted a sample menu from one day. also i’m female, 39, about 5 foot, 5’1″ and i weigh 225.
4 ounces of Avocado [Click for another alternative]
1/2 ounce of Nut Butter [Click for another alternative]
1/2 cup of Raw Granola with Yogurt [Click for another alternative]
1/2 Banana [Click for another alternative] Snack #1 1 slice of SWG Bread [Click for another alternative]
2 ounces of Cold Cuts, Poultry, Regular [Click for another alternative]
1 Apple [Click for another alternative] Lunch 4 ounces of Tuna, Canned in Canola or Olive Oil [Click for another alternative]
1 cup of Quinoa (Cooked) [Click for another alternative]
2 servings of Vegetables of Your Choice [Click for another alternative] Snack #2 2 Kiwi Fruits [Click for another alternative] Dinner 4 ounces of Tuna, Canned in Water [Click for another alternative]
1 cup of Pasta, Ravioli, Vegetable [Click for another alternative]
1 serving of Green Vegetable Salad with Dressing [Click for another alternative] Snack #3 1 slice of 100% Whole Grain Bread [Click for another alternative]
1 tsp of Butter, Grass-fed/Farm-fresh [Click for another alternative]
1 cup of Edamame [Click for another alternative] this one is from a menu i generated, the first one was the feel lucky menu Breakfast 2 slices of SWG Bread [Click for another alternative]
8 ounces of Avocado [Click for another alternative]
1/2 cup of Cottage Cheese (Raw), 0-1% [Click for another alternative]
1 Apple [Click for another alternative] Snack #1 1 slice of SWG Bread [Click for another alternative]
1 ounce of String or Block Cheese, Low-Fat [Click for another alternative]
1 cup of Watermelon [Click for another alternative] Lunch 2 slices of SWG Bread [Click for another alternative]
4 ounces of Salmon [Click for another alternative]
1 Tbsp of Instant Gravy or Brown Sauce, Prepared [Click for another alternative]
2 servings of Vegetables of Your Choice [Click for another alternative] Snack #2 1 Peach [Click for another alternative] Dinner 4 ounces of Chicken (White) [Click for another alternative]
2/3 cup of Brown Rice (Cooked) [Click for another alternative]
1 serving of Green Vegetable Salad with Dressing [Click for another alternative] Snack #3 1 slice of 100% Whole Grain Bread [Click for another alternative]
2 ounces of Chicken, Canned [Click for another alternative]
1 serving of Vegetables of Your Choice [Click for another alternative] |
| Ossie-Sharon 11 years ago | Hi, rcjohnson. There is quite a wide range of weights of members. Regarding the amount of food, remember that this isn’t a restrictive diet, and the goal is for you to eventually reach a healthy weight by eating how you would at our goal weight.
If you are concerned about the fit of your plan, I would be happy to run some calculations for you. I will just need your gender, age, height, weight, and a sample day from the menus you get from the Menu Planner. I can make recommendations based on that. |
| rcjohnson 11 years ago | how often does everyone weigh? Also, this seems like way too many calories for me….i feel pretty good but havent lost any weight(1lb of fluid). I’m a newbie also, been doing this only like a week. |
