Just alternate and eat every 3 hours on a regular schedule
Here's exactly how I did it, starting at 190.8, so you can just follow it. It's Nutrisystem, which I call Nutricrap, but it's ok, it's just expensive. But it was not expensive for me, because it taught me how to change the eating habits, which were freaking getting out of hand to put it nicely.
Just eat this. Split some of it up so that you eat 5 times a day. 5 regular times every single day.
Do it for 2 months and your life will be different, trust me.
If you just go crazy being hungry, eat half of one of those bars, drink a large glass of water and within 15 minutes you won't be hungry.
If you like, just start eating all you want every 2 hours, but log what you eat, and gradually GRADUALLY decrease it and keep eating at those regular times. If you get hungry before the next meal, think about juggling quantities to fit how hungry you are getting at certain times. Count calories, weight of the product, and grams of fat.
Eventually you will know it all so well that you will not need to log anything, esp after you're adjusted to the gradually decreasing amount of food and the cravings for that sated feeling fade away.
SPLENDA ONLY, and gradually decrease that too, since sweet cravings are a separate category all their own.
Here's how I started, and there's a rundown of stats for all the possible things to use as meals as well.
No bread, eat other stuff.
No sodas, except for 2-3 swigs with a meal, wean off with hot tea or Lipton Brisk in the 3-liter bottles. I finally had to quit the brisk, was drinking too much and outside of the meals.
Minimal coffee, scale back to less and less times per day.
I departed from Nutrisystem:
EACH ITEM IS A "MEAL" -- THAT'S RIGHT, ONLY ONE
But see above. Start where you are, to keep hunger satisfied.
It's the letting yourself get really hungry that is a major problem, and a health problem in several senses.
This log is way too radical for most people, but you will get there and beyond by being GRADUAL.
I AM MAKING IMPERCEPTIBLY GRADUAL POSITIVE CHANGES IN MY LIFE
The common problem is not being gradual enough.
Say it to yourself 10,000 times.
DIET
March 22: 190.8
coffee & breakfast taco
7.5 oz. beans and ham soup
1.8 oz. fudge bar
March 23: 189.0
coffee & reakfast taco
10 oz. green pepper steak with rice
1.0 oz. chocolate chocolate-chip macadamia nut biscotti
March 24: 188.0
coffee & breakfast taco
1.0 oz. Apple Cinnamon Soy Chips
3.35 oz. Chicken Breast Patty
March 25: 186.7
coffee & breakfast taco
1.0 oz. Sour Cream and Onion Soy Chips
10.0 oz. Pot Roast
STEAK DINNER AT CHILI'S
March 26: 187.6
coffee & breakfast taco
1.1 oz. Frosted Mini-Wheets
10.0 oz. Pot Roast
March 27: 189.0
coffee & breakfast taco
1.1 oz. Frosted Oats Cereal
9.0 oz. Beef Stroganoff With Noodles
March 28: 187.4
coffee & breakfast taco
1.41 oz. Cranberry Flavored Granola Bar
9.0 oz. Rotini with Meatballs and Tomato Sauce
March 29: 187.0
coffee & breakfast taco
9.0 oz. Chicken Pasta Parmesan
1.41 oz. Chocolate Chip Naturally & Artificially Flavored Granola Bar
March 30: 186.2
coffee & breakfast taco
9.0 oz. Chicken with Almonds, Rice, and Vegetables
2.0 oz. Lemon Poppyseed Muffin
March 31: 186.0
coffee & breakfast taco
10.0 oz. Beef and Mushroom Gravy with Orzo Pasta
1.4 oz. Low-Fat Granola Cereal
April 1: 186.0
coffee & breakfast taco
10.0 oz. Beef and Mushroom Gravy with Orzo Pasta
1.23 oz. Nutricinnamon Squares
April 2: 184.6
coffee & breakfast taco
1.8 oz. Choc Cookie Bar
April 3: 185.0
coffee & breakfast taco
10.0 oz. Beef and Mushroom Gravy with Orzo Pasta
1.23 oz. Nutricinnamon Squares
*********************************************
vanilla drink, 1.2 oz., 150 calories
Frosted cereal crunch, 1.1 oz, 110 calories
banana spice muffin, 2. oz., 120
Cinnamon Squares cereal, 1.23 oz., 120 calories
pasta & beef, 7.5 oz., 170 calories
pasta & chicken, 7.5 oz., 130 calories
vegetable beef soup, 7.5 oz., 120 calories
noodles w/chicken-veg, 7.5 oz., 140 calories
beef stew, 7.5 oz., 180 calories
vegetarian sloppy joe, 1.1 oz., 100 calories
choc chip granola bar, 1.40 oz., 150 calories
apple granola bar, 1.41 oz., 130 calories
cranberry granola bar, 1.41, 140
powdered scrambled eggs, 1 oz., 130 calories
mac with cheese & beef, 2.1 oz., 250 calories
black beans & rice, 1.7 oz., 160 calories
tex-mex rice & beans, 1.87 oz., 190 calories
whole wheat melba toast, .4 oz., 45 calories
chicken salad, 3 oz., 120 calories
white cheddar soy chips, 1 oz., 110 calories
choc pudding, .94 oz., 100 calories
sour cream & onion soy chips, 1 oz., 100 calories
cho/choc chip macad nut biscotti cracker, 1 oz., 100 calories
almost biscotti cracker, 1 oz., 100 calories
fudge graham bar, 1.76 oz, 190 calories
tuna salad, 3 oz, 120 calories
chicken pasta parmesan, 9, 220
cheese/spinach ravioli w/meat sauce, 10, 270
beef stroganoff w/noodles, 9, 250 calories
pot roast, gravy over beef, potatoes and carrots, 10 oz., 270
chicken noodles with gravy, 10, 230
Beef/Mushroom gravy w/orzo pasta, 10, 280
beef and ham soup, 7.5 oz., 190 calories
chicken noodle soup, 7.5 oz., 120
chili with beens, 7.5 oz., 230
lasagna with meat sauce & veg protein, 8 oz., 260
mushroom gravy over salisbury steak and rice, 9 oz, 260
chicken breast patty, 3.35, 130
thin crust pizza, 2.99, 140
oriental noodles, 1.62 oz, 170
minestone soup, 1.8, 180
pankake mix, 1.59, 120 calories
choc shake, .86, 90
oatmeal, 1.56, 150
lemon poppyseed muffin, 2, 130
choc raspberry bar, 1.76, 190
blueberry bran muffin, 2, 140
cornflakes cereal, 1, 100
orange cream bar, 1.8, 170
apple/cinnamon soy chips, 1, 100
frosted shredded wheat, 1.3, 140
caramel dessert bar, 1.4, 140
herb snack mix, 1, 110
hot cocoa, .79, 80
pretzels, 1, 120
choc peanut butter bar, 1.4, 160
chocolates, 1.06, 130
orange creme drink mix, 1.3, 150
choc drink mix, 1.2, 150
choc cookie bar, 1.8, 170
vanilla pudding, .84, 90
vanilla drink mix, 1.2, 150
granola cereal, 1.4, 160
"Low Fat Chewy Granola Bars - Chocolate Chunk"
is the name at walmart supercenters that have food
110 calories each, 2g fat, use as complete meals and drink water.
1 large glass of water every meal and 1 in between.
$1.74 for 10 bars
17.4 cents is not bad for an entire meal.
If you just eat all you want every 3 hours, it will all tone down naturally because you have no let yourself get extremely hungry. That's the key.
Do every 2 hours if you need to and then just increase it.
I use yahoo calendar to remind me, it will even call you on the phone, all for free, It reminds me at 8, 12, 2, 4, 6, and 8. After breakfast i go a long time, but the afternoon is when i get hungry, so that's why it's scheduled that way.
eno
