I'ev lost 37 lbs so far. Here's a system that worked for me.

REman

I'm down 37 lbs in 5 months.

Using the MFP food diary, I was able to experiment with different foods and figure out a solid system that works for me. Check it out...

-I eat 6 times per day. Because I work all day every day, everything is quick and thrown together.

-For my first 4 meals (breakfast, mid-morning snack, lunch, mid-afternoon snack), I aim for 250 calories for each meal - 1000 calories total.

-Breakfast usually involves 1 hard boiled egg (80), 2 hard boiled egg whites (35), and either one serving of fruit (135) or steel cut oats (150).

-My mid-morning snack is either microwaved egg beaters (120 - costco brand), and either one cup of pinto or black beans (125) or another serving of fruit (usually banana, apple or blueberries - these are my fav fruits). Another option for a mid-morning snack is one cup of Greek yogurt (120) with fruit (85-135), and yet a third option is one serving of steel cut oats (150) and of course fruit (85-135).

-For lunch, I either have a piece of fish or tuna (110-170), and steamed veggies (100), or one cup of mashed potatoes. Sometimes, when I'm out, I'll have Subway for lunch. I order a foot long veggie delite and eat half (265) and eat the other half as my mid-afternoon snack. Sometimes, I'll just eat the entire footlong for lunch and I won't be hungry again until dinner.

-My mid-afternoon snack is one of two things: Greek yogurt and fruit OR I spread a tablespoon of peanut butter (100) onto a banana (130). The latter is actually my favorite thing to snack on!

-By dinner time, I have consumed about 1000 calories. Because of this, I allow myself to have a 500-600 calorie dinner. This usually consists of something fun, sort of like I'm treating myself but still remaining within a healthy weight loss range. Usually, I'll make veggie tacos, homemade nachos, or I will go out for Thai food. The point is to give myself a little room to indulge but still remain within weight loss range.

-Before bed, if I'm hungry, I'll have a banana covered in a tablespoon of peanut butter or an apple, but I don't always get hungry after dinner.

After a day like this, my calorie count comes in at somewhere around 1700-1900, well within weight loss range for me. It works great for suppressing my hunger and it keeps my metabolism going. It's not perfect, I sometimes consume too much sodium, but I'm well below my caloric limit and it's been the reason I've lost 37 lbs.

And don't forget to drink your 8 cups of water!

I hope some of you found this useful!

edit: just added some more detail.

shanolap

You've got it right as far as i'm concerned! I eat 5 meals a day and think it's the secret to success.

Good luck!

polar5554

I just have ONE question...

How do you stretch one tablespoon on a whole banana????

erikblock

Awesome. Good stuff, man. Thanks for breaking that down for us.

-E

lucasdany

Wow what a great program you have made yourself! You are getting to know more about your body and what it needs to function all the while losing weight. I like that your aren't unbelievably strict, your goals are realistic and you get to enjoy life as you do it!! Good for you!

tamheath

Good post; thanks!

REman

Good question! I really just pull the peel about 2/3 of the way down and do my best to spread the peanut butter onto the banana using a teaspoon. It's never perfectly spread over the entire banana, but it really does taste amazing.

Would you like to make it even more amazing? Try using white chocolate or dark chocolate peanut butter from Peanut Butter & Co. It's a bit expensive, about $6 for a jar at Ralph's but entirely worth it! I think Amazon sells it too but in packs of 6.

mamagooskie

I've done it with sunflower seed butter. Honestly if you measure out a tablespoon splotch it on and spread it over the banana laying on it's side the entire top will be covered and then every bite has some on it.



**I eat the same way 6 times a day, 3 main meals and 3 snacks and everyday varies for what I eat. I range from 1200-1700 calories depending on my exercize and hunger needs.

JulieBoBoo

Looks like you're doing it right to me. Go with what works for you and ensures that you're getting the right nutrients.

Shirley61

Good Luck on your continued journey!!

blakeym

Yeah nice!!

Of everything thats talked about, written, sold, resold, reinvented and televised ad nauseam, the path you just outlined seems to be the best path there is to long term sustained weight loss.

Just add a pinch of exercise.

Way to go :happy:

REman

Blakeym, you're right I forgot to mention exercise - I normally hike 3-4 times per week, but I've been injured so I haven't done much in the last few weeks. I'm chomping at the bit though!!

slimyfishy

Awesome! I think keeping your blood sugar at a constant level throughout the day is the best advice. It isn't about fad diets. The way to lose weight is EXACTLY what y'all are doing. KEEP UP THE AMAZING JOB!

Shan :-D

LittleBuddy13

I really want to try that banana and peanut butter spread meal now...Congrats by the way:)

ems152

Totally going to have a banana and peanut butter for a snack!!! Thanks for sharing your meals

Janworkingitout

Great, now I'll have to try the PB & banana, !!

deedvo

Excellent system. Consistency is key!!
Way to go!

Heather75

I love peanut butter and banana! It's a favourite snack for me too. Sometimes, I will heat up the peanut butter in the microwave, add a bit of cinnamon and dip banana slices in it. It's dessert for me!

LifeMeansSoMuch

Sweet:)

kimeister

I'm also eating 6 meals. It really works for me, too.

mrsannett

That is great thanks for sharing!

EricJonrosh

Smart Balance pb on half a banana is my life blood! At night, with some ice water, it's like heaven. Sometimes I'll add a slice of bread and call it a Fat Elvis.

charlene77

Thanks so much for sharing! It's so great to see others diets and it's encouraging too! Way to go, as well! For breakie I eat whole grain toast with a banana and peanut butter! Keeps me full!

SouthBayJ

Thanks for sharing the info. This is something I was looking for. I work pretty much outdoors and need to make quick easy meals to take on the job and this looks like something I can try. I got the MFP app months ago but I am finally going to get it together.

kayemme

I just have ONE question...

How do you stretch one tablespoon on a whole banana????

a tablespoon is quite a bit. it always shocks me how much it is compared to how much i think it is.

ladybird_

I was going to be buying PB next shopping trip but I think I need to get some bananas too :-) the post was great, thank you.

bryantraymond

This is cool to see... I am using MFP everyday to track my eating as well and I am following the Eat clean way of doing things which is exactly what you are doing... 5-6 meals at about 200-300 calories each. So far it is working for me and eliminated all snacking that I used to do. Good job!!

sharper43

I would love to figure out how to do this with my diet. It's really tough when I can only have 1200 calories a day. Turning that into 5-6 small meals is so difficult. I ended up eating just snacks throughout the day and didn't really get much nutrition out of it. For example, I just ate a 100-calorie pack of crackers as my mid afternoon snack.