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m2marsh's blog
This is a common complaint, especially for food addicts.  I have the issue myself.  

First you need to determine if it is caused by hunger, or craving.  How do you know the difference?  Easy.  If a handful of carrots or celery or cucumbers or mushrooms don't "sound good", then you probably aren't hungry.  You are craving.

Here are some of the things I've done that seem to help with me.

1.  For me, this occurs most often when I'm watching TV.  So, I get up and change activities.  Go for a walk, come to the computer and talk to you guys, pick up a book, turn on the radio and dance a song, pick up the phone and chat with a friend.

2.  Use the 5 Minute Rule.  That means when the craving hits, wait 5 minutes before you act on it.  Most of the time, the feeling passes (especially if used in conjunction with item 1., above).

3. Change your meals times.  Eat dinner later.  Then wait 2 hours before eating dessert.  Hopefully, that takes you fairly near your bedtime.

4.  After you eat your dessert, say out loud, "the kitchen is CLOSED."  You are not allowed back in there until morning.

5.  Brush your teeth after your dessert.

6.  Chew a piece of sugar free gum.

7.  If you have to, have a free food -- popcorn, SF Jell-O, SF Popsicle, etc.  Anything 35 calories or less.

You are stronger than the craving.  Oh YES you are!  Prove it to yourself.
There are many approaches to this.  I was very strict during my weight loss phase.  But if you choose carefully, you can have a traditional holiday fare and still stay on plan.

If you plan ahead, and count calories and other nutrients, you'll do just fine. Check this link for how to calculate this.  Post #5 and #6 are the methods I'd use.



Another approach is to eat whatever you want and worry about it the next day.  I don't recommend that approach, because it is likely to lead to, "but there are leftovers, so I'll just continue to blow it for one more day."  And then the neighbors invite you over, and they have a bunch of good food, so you decide one MORE day won't hurt.  And pretty soon, you have pigged out the entire time between Thanksgiving and New Years, and you have a bunch more weight to lose instead of having continued to lose 4-8 more pounds.

So my recommendation is to not let the holidays be an excuse to make unhealthy food choices.  Stick with NS most of the time.  Allow yourself PLANNED specials meals that aren't NS food, but are still healthy stuff in proper portions.

Below is an idea of things you could use for Thanksgiving or Christmas dinner. The portion sizes are a suggestion, and the calories are averages that may not match what you cook or are served. If you use this list, remember that the combined total of the max calorie NS dinner, the max calorie NS dessert, the max calorie for a SmartCarb, and 2 servings of veggies, your count would be 650 calories.  The total count of all the stuff below is 873 calories.  So you can't eat the whole list, so pick and choose your favorites.  Or go hog wild and have it all, and get right back on program the next day.  

Turkey (white meat) 3 oz, Approx. Calories 133

Mashed potatoes 1/4 cup , Approx. Calories 75

Stuffing 1/4 cup, Approx. Calories 90

Gravy 1/4 cup, Approx. Calories 25

Sweet potatoes 1/4 cup , Approx. Calories 100

Green Beans (steamed) 1 cup , Approx. Calories 40

Cranberry sauce 2 Tbsp., Approx. Calories 40

Roll (no butter) 1, Approx. Calories 90

Pumpkin Pie (no whip) 1/8 of an 8" pie, Approx. Calories 190

Wine 4 oz., Approx. Calories 90

One of the questions/problems I've seen quite frequently asked on the NS discussion boards concerns eating all the food on the plan.  MANY newbies apply logic and think if they skip the dessert or some of the PowerFuels, SmartCarbs, or Veggies, they'll lose weight more quickly.  I fell into the trap when I was a newbie, too.  I mean it makes sense (if you don't understand about nutrition).

 

But it is one of the biggest mistakes I see on NS.  One of the essential keys to weight loss is to keep your metabolism fired up and burning calories.  The other is a calorie deficit which NS accomplishes by having us eat a prescribed and well-researched meal plan.

 

Now, in order to keep your metabolism fired up, you have to keep it fueled.  I picture my metabolism as a coal burning engine inside me. Food is coal (aka fuel).  If I don't throw in a shovel full of coal every 3 hours or so, the fire dies down and the engine stops burning as much and as quickly.  And the type of fuel is important.  NS takes care of that part for us.

 

So, what will happen if you ignore this advice and undercut the calories required by the NS meal plan?  I can't know for sure for each individual.  But I have seen it hundreds of times over the 4.5 years I've been participating in the program and the discussion boards.  In nearly every case, one of two things happen. Which of the two typically depends on how you were eating in the weeks leading up to starting NS.

 

  1. You won't lose much of anything at all the first couple of weeks.  Your metabolism never kicks in because your body thinks you are starving.  And it is confused.  At this point many members quit as they aren't getting the positive reinforcement on the scale that they are so desperate to see.
  2. You will lose a bunch for the first 2-3 weeks.  You get all jazzed thinking you'll be at goal sooner than you ever imagined.  Then the weight loss stops, or you may even gain a little weight.  Then hopefully someone clues you in and you start eating properly.  You can sometimes actually GAIN weight doing that -- but usually only the first week you start eating more calories. After that, the metabolism is hopefully on even keel again and you'll start your slow descent into goal.

 

Both these are usually corrected when you start following the plan as written.  Additionally, if you don't teach your body how to eat a healthy amount of calories, you are going to have a hard time keeping your weight off after reaching goal.

 

Another way to keep the metabolism fired up is to exercise.  That is why NS has included the Daily 3.  And that is why you'll find that the vast majority of people that are able to maintain their weight loss have incorporated exercise into their daily routine.  It is essential to a healthy lifestyle.  It doesn't have to be grueling.  You just have to find activities that you enjoy that get your heart rate up and build some muscle.  Slowly if you want.  Lean muscle burns more calories than fat tissue.  So the healthier your body frame gets, the better able to lose and keep off the pounds.

 

Another hint is to make sure you stoke that coal fire up just as soon as you wake up.  At the very least, drink 8 ounces of water first thing.  THAT will take your body out of sleep mode into burning mode immediately.  And of course, eat something just as soon as you can.  If you aren't hungry in the morning -- that isn't a valid excuse.  Neither was I at first.  But it is ESSENTIAL.  So if nothing else, have a protein shake or other PowerFuel as soon as you can.  Then you can wait for the rest of your breakfast if you have to.

 

"This is just too much food and I'm not hungry."  A common complaint for newbies. That usually corrects itself in a few weeks.  If you can't get all the food in at first, try drinking some of the servings.  One cup of Skim Milk for a PowerFuel.  One half cup of No Sugar Added Fruit Juice for a SmartCarb.  One half cup of Low Sodium Veggie juice for a vegetable serving.  Not ideal, but just skipping them is not a healthy or efficient approach now, or after goal.

 

So -- why are you rethinking a plan that has proven success?  Why are you delaying your success by messing up your metabolism?  Why aren't you just doing NS the way it was intended?  Stop it.  Read the material again, and follow the plan to goal! 
Today I'm puzzled by a poster who I have on ignore!  Even though I can't see her posts, I can see her thread titles.  And can read her posts if someone quotes her. It appears even though she was advised by moderators nearly 3 months ago to stop interacting with me and several others, she has found a way to continue to make little digs at me and others thru sneaky little subtle and sometimes not so subtle jabs.  Reminds me of a dog who only half-heartedly obeys a "leave it!" command.

I find this all fascinating.  What must someone's life be like to revel in trying to push strangers' buttons on a diet message board? What an incredible waste of time to spend energy being catty.  And if the jabs actually hit home and hurt someone -- does this rise to the level of bullying?  Feels that way to me sometimes.

My discussion board experience won't be changed by this poster.  I'll still keep trying to help people achieve their weight loss goals, and try to help them be successful in maintenance. I just wish that posters who enjoy causing trouble would go to other sites to stir up their crap.  This site is for support and friendship.  It shouldn't be a mean girl's playground. 
When at goal, trying to determine how many more calories you need to eat in order to stop losing but not gain can be a delicate balancing act for a while. 


Start with adding one PF and one SC to your day. It doesn't matter where you add it. That will be 160 to 240 more calories. Closely log calories during this time. Weigh every day.  Do that for a week or so. If you are still losing, add another PF somewhere in your day and track for a while. Then another SC.  And so on. At some point, you'll start gaining weight and know that you added a bit too much.  Drop the last thing you added and monitor your weight. 


During this period of close monitoring, you need to burn about the same amount of calories you normally do. And be REALLY patient and track for a long time. Months. Then you'll have a good idea of how many calories you personally can have and maintain your weight.


If you want to go off NS foods, you need to start practicing to flex. Read this Dining Out thread:


http://boards.members.nutrisystem.com/showthread.php?p=5923280&posted=1#post5923280


Pick a method and start trying it out. I prefer using the stat summary chart method explained in the thread above. Make your own meals and track the nutrition stats so that you know you're completely within the stat range of NS foods. In weight loss mode, that is your limit. Once you reach goal and figure out how many calories you personally can have a day to maintain, you can start adding a bit more healthy calories to your recipes or meals (above the numbers on this summary chart).
 


Attached.


Let's say you've determined that you can eat 1800 calories a day and not gain weight. So for example, if an NS dinner ranges from 150 to 300 calories, you can decide to have your dinner entree that you cook be 500 calories if you want. That means more protein and low GI carb in your portions. OR, you can follow the NS range exactly, and have several more PF and SC servings in your day, either in the dinner meal, or anywhere else. Just make sure your added 500 calories (as an example) you get to have are healthy ones. And spread them out during your day just as you do in weight loss mode.  You don't want to have an 800 calorie dinner very often.


If you use NS's flex chart method from the Dining Out thread above, simply add your extra PFs and SCs to the chart anywhere you want.


Something I do often is just have a Lean Cuisine or Healthy Choice frozen dinner.  Their stats are usually within NS dinner ranges.  I have a list I've compiled of ones I've tried with their stats.  PM me your e-mail address if you want that.


Can you ever just go out and really blow it once in a while?  Sure!  Just know that you probably won't feel very good afterwards.  And that is a VERY slippery slope back down into bad habits.  But in moderation, you can indulge now and then.  But be extremely careful.  Fact is at least 80 percent of people who reach their weight loss goal gain it back.  It is during the  period addressed above that you either "get it" or don't.  If you think, "PHEW, I'm DONE" when you get to goal, you already have one strike against you.  If you think you can go back to burger and fries once a week, that is strike two.  You've put those habits behind you, right?  You NEVER want to have to lose this weight again, right?  OK -- then your journey is still on -- you just need to shift gears is all.  If you put on the brake -- strike 3.


Start practicing now. Then maintenance won't be so scary.

Attachment: summary.png
So I guess since I get comments on a test blog, maybe I'll try a real one.  Don't expect much as this is my first actual blog in my whole life!

So...let's see...Halloween.  I usually do well with holidays.  This season is my fifth set of holidays since starting NS, and my fourth since reaching goal.

I have to tell ya, Halloween has been the only one I've failed at.  So I have three hard and fast rules for that tricky holiday.  The easiest way to handle it is to turn out all the lights and pretend you aren't home.  But if you enjoy seeing the tricksters, then try this:

  1. Do not buy any candy until on your way home from work the night the tricky treaters come knocking.  Less time to see the temptation.
  2. Do not buy any candy that you find remotely tempting.  Try to buy things you actually think are disgusting.  Kids will eat anything -- and beggars can't be choosers!  
  3. Once you get tired of passing out candy, leave the rest of your offering on the porch with a big "HELP YOURSELF" sign!  If there is still some out there in the morning:
        • You did GREAT on picking out disgusting candy.
        • Bag it up and send it to work with your significant other, or to school with your kids.  Don't take it to YOUR work -- it'll tempt you!  Or donate it to the food bank. Or give it to your significant other and make them hide it for their personal use.

The other big issue is that people feel the need to display the very yummiest candy (candy corn, anyone!?) on their desks at work, or at the doctor's office, or at the bank...you get the picture.  It is a nightmare for me.  So if you have strength, tell yourself you are not allowed to indulge in the candy bowls. Off limits.  But if you are human like me and can't resist, allow yourself JUST ONE snag from one bowl a day (choose carefully!).  That would likely be a 35 calorie Extra.

Biggest and most important hint for Halloween ... If you slip, do not allow that to become a long off plan slide.  Promise yourself that the next day, you'll be right back on plan and working your new lifestyle.  One slip isn't going to ruin anything!  
Just testing to see if I can blog.  Looks like I can -- score one from Chrome!
OK, so I'm just anal enough to want that new little bar to say 100 percent.  So here is my one and only blog.  If you want to chat, find me on the discussion boards!