new to program

Hi, sabeaton. It depends on the size of the snack. Half an ounce is 2 tablespoons, and one ounce is 1/4 cup.

I am new to the plan. I noticed in the menus there are a lot of foods that we don’t have in the stores in the remote area I live in! Is there anyway to figure out subs that we might have in our area?

Hi, Judy. Since you are so close to your target weight, it may be particularly challenging for you. At first glance, I see that your usual intake is not enough for basic sustenance, and so is probably causing your metabolism to slow down, producing another barrier to weight loss. To jump start your metabolism, I suggest eating sufficient amounts of food, and introducing or modifying physical activity into your daily regimen. A combination of cardio and strength training is considered optimal. If you would like some guidance here, please do repost, and I will get back to you.
I suggest you build your own menu through the Menu Planner (link in “Apps” above, there is a video tutorial there if you need it) so you can select foods that you recognize, if that is important to you. With regard to foods you don’t know, we have explanations for many in our Articles section. Many are those considered “superfoods” in their capacity to support healthy weight management.

I am new to plan. Not sure how to use this. Are there other ways to communicate with the staff.

Hi, Judy, and welcome. Have you been on restrictive diets in the past? If so, this can look like a lot of food for a weight loss plan, and it may take your body a little while to get used to normal amounts of food. However, this can be the most sustainable path. Note that the portions are not large, and because they are whole foods, they are not very dense. If you find yourself struggling to finish meals, don’t push yourself too hard – it is good that you get in tune with your hunger and satiety signals. Just be sure you get in at least 5 total servings each day of fruits and vegetables, and at least 3 sources of calcium per day. We also encourage physical activity, which can help regulate appetite so that you meet all your nutritional needs.