Hi there, Disney Mike ~
Congratulations to you for your 54 pound loss! You will not have to hermitize and stay in your room while the others socialize and carry on with a fork and knife.
I can understand your concern; weight management does take fierce commitment and diligence to follow the program, all phases of the program. It sounds like you have the weight loss phase down.
Thanks for listing what you ate the other day – just a quick question or two – did you eat anythingother than the three meals you mentioned? Just the MF oatmeal and the two restaurant meals?
If so, allow me to do a little teaching here – we need to eat 5-6 times a day, every three hours. SO if you have your Medifast oatmeal for breakfast and intend to dine out for lunch and supper, then be sure to have a midmorning and afternoon Medimeal as well as an evening Medifast ‘nightcap’ unless your supper was rather late.
For your consideration:
6:30 MF Oatmeal
9:30 MF shake
noonish your blackened chicken salad
2:30 MF shake
5 MF shake
7:30 Outback supper as you outlined
If you ate earlier in the evening about 5 PM, then have a shake at bedtime so you get in a meal every three hours or so.
If you dine with the clients for breakfast, you could consider having a Medifast shake or oatmeal in your room and then when you meet with them, just have coffee or a pot of tea or you could stir into a cup of hot water, a packet of chai or cappuccino. Only one third of Americans typically eat breakfast so if you had your Medifast in your room and just had coffee or tea with your clients, it would not be out of the ordinary.
When a person reaches their goal weight, the transition plan has them gradually add back regular foods, progressively increasing the daily caloric intake. When done over a period of time and keeping your water intake at your regular program level, weight re-gain will not be as apparent as when a person goes from the 5 & 1 weight loss phase to the maintenance plus a few extra calorie plan.
There is more sodium in restaurant-prepared and or processed foods than what a person on the 5 & 1 program eats – that will account for some of the re-gain. When a person begins transition and is adding back more calories, we must be sure that exercise is part of the equation, to help raise the metabolism that has lowered as a result of the weight loss phase.
I find when I travel or am involved in meetings and presentations etc., my water intake routine suffers and it can contribute to weight gain, too. Having a few fries or a piece of bread will not bring on 6 pounds overnight but when a person has not had very much activity, forfeited a few glasses of water and increased their sodium intake it can show up on the scale the next day or so. Are you getting as much sleep as usual?
In some ways, Mike, what you’ve described as your food intake has taken you from the 5 & 1 Weight Loss Phase directly to Maintenance, skipping the gradual reintroduction of regular foods.
I am confident that you will soon drop those recent additions and as you taper off some of the Medifast packets and reintroduce the regular foods, you will establish a routine that works well for you.
Many people find that it is so convenient and much easier brain-wise to use several packets of Medifast a day for breakfast, a mid-morning or afternoon snack (or an evening snack) than it is to plan, shop for and quickly prepare a 100-150 calorie low carb meal using regular food. Yes, there are a lot of nutritious healthy natural foods available in markets today but most of us do not take the time to plan our meals a few days in advance and then shop for the foods. Many of us gravitate to a “Grab It & Go” lifestyle and that’s part of the beauty of Medifast – it is just plain healthy, fast food!
Now about the next four eating events…use as many shakes as you are able when you are not eating those regular food meals; keep up your usual water intake, and eat every three hours.
Yes, there is wine, cheese, bacon and bread in your future – after the transition phase. For me, it is not every day.
See my comments in the maintenance web room, Mike. (I'd write more but I'm just popping in here for a few minutes. My Mom's recovering from surgery and I just brought her home this evening. I stopped by our house to grab a few things before I head back to the parental units!)
Your metabolism is low now because you have been on the weight loss phase, as time goes by and you begin to step up your exercise a bit, your metabolism will increase, too. I am not a gym rat either - just about 45 minutes most every day.
Give your body some time to adjust. Keep us informed of your progress!