Lessons Learned:

[RedsSkinnyJeans]

On my next round.....I will be SURE to take my vitamins each and every day!

What lessons have you learned?

[porkfatrules]

What I can't believe is how important two things are for losing the weight:
-- sleep
-- water

When I get at least 100 oz of water (in addition to anything else I drink) in, I just keep losing. (and, erm, peeing) At first I was drinking lots of tea, green tea, flavored seltzer, yada yada -- that's all fine, but I became convinced by the idea that if you're not flushing out the fat metabolism waste products, then the system slows down. And, pure water is the best way to do that. I read one analogy that it's like your car -- if you plug the exhaust pipe, the engine will stop. I don't want anything stopping that fat burning!

And sleep -- actual fat metabolism seems to happen more during sleep, so those nights I don't get enough, I often don't see a loss the next day. So, I'm really trying hard to get a full night's sleep in!

A third thing -- I don't know if it's working or not -- is that I'm not eating after 7:00 PM at night. I read conflicting things about whether this actually makes a difference, or whether it's just a myth. But, just in case it helps, that's what I'm doing.

[debkeversole]

i agree sleep and water!!! definately potassium and probiotics too

[Zbunny]

Let's see:

1. You already said vitamins. I totally agree, esp. B vitamins, potassium, and magnesium
2. You already said sleep and water. Definitely agree with those.
3. On the 7:00 p.m. thing: I've also read a lot of debate about it, but I have to say that it helps, b/c let's face it: A lot of the things we munch on in the evening are above and beyond our caloric needs for the day.
4. Cut alcohol or keep to a minimum for weight loss (obviously no alcohol during P2, but I think it's a lesson to keep in P3/P4 as well). A lot of empty calories, plus it leads to more nighttime snacking (See pt. 3 above) -- at least for me.
5. A food scale is your FRIEND and it's kinda fun! I'm a dork, though, but I love to see how close my guesses are to actual weights -- I've gotten pretty good at it. A lot of times I can grab EXACTLY 100 g. of raw ground beef or chicken. Cracks my DH up.
6. Exercise is important to feel good and strong, but weight loss, at least for me, is 90% about the food/diet.
7. You really CAN fit into your skinny jeans again! No more muffin top! Love it!
8. Keep it simple, silly. The only way to know what is working or not working is to track your foods, and the easiest way to do that is to eat consistently so you can immediately get rid of something that's not working.
9. Come here for support! Everyone is so wonderful and willing to share their experiences!

That's it for me for right now, but I've learned a LOT!

[1moretry]

I've learned to not use table salt (I use potassium chloride instead and take extra potassium and magnesium). I also found that drinking lots of water really helped and making sure that I don't overdo on fruit. I had a terrible first week with screaming hunger because I didn't know that I needed to do a low-carb, high fat load. I will try that when I do my second P2 round in August.

I also was astonished to discover how food sensitivities affect me and cause problems and will have to do something about them when I get through with my second round.

From measuring my ketone levels, I found I burn the most fat in the morning, before I eat my first meal at noon.

I also discovered that it has taken me 3 full weeks to adapt to burning fat instead of carbs and am now a lot more comfortable than I was in the beginning. I still drink water at the first sign of hunger and it really helps.

I get as much sleep as I can, but some days my mind is just very active and it's hard to fall asleep. I do know that stress of any kind works against me in losing weight so I try to minimize the amount of stress I experience.

[porkfatrules]

Originally Posted by Zbunny

Let's see:

3. On the 7:00 p.m. thing: I've also read a lot of debate about it, but I have to say that it helps, b/c let's face it: A lot of the things we munch on in the evening are above and beyond our caloric needs for the day.

On this, what I'm unsure of is, whether for a given number of calories, does timing matter? Some people will say that calories eaten later are more easily turned into fat, since your metabolism's natural circadian rhythm slows down in the evening, and gets much lower during sleep. Others say that the timing of food isn't important -- a calorie at 10:00 AM is just the same as a calorie at 10:00 PM --

OTOH, I totally agree with you about the night-time snacking -- one of my big downfalls -- so creating new habits so I don't feel the need for a snack along with watching a movie at night is really important for me! And, yes, those are usually excess, junky calories I didn't need anyway. But my real question is what I stated above -- for P2 (where the calories are fixed) does it matter if I stop eating early? or not? Dunno.

[mokih]

I've learned that I can do almost everything by the book (no cheating, just a little mixing of veggies, and some broccoli) but my husband can go off protocol and easily double my losses, even after cheat days. He is a salesman and sometimes has to take clients to lunch, and clients don't like to go to healthy places! Life is not fair (now I sound like myself when I'm talking to my kids!)

[Zbunny]

Originally Posted by porkfatrules

On this, what I'm unsure of is, whether for a given number of calories, does timing matter? Some people will say that calories eaten later are more easily turned into fat, since your metabolism's natural circadian rhythm slows down in the evening, and gets much lower during sleep. Others say that the timing of food isn't important -- a calorie at 10:00 AM is just the same as a calorie at 10:00 PM --

OTOH, I totally agree with you about the night-time snacking -- one of my big downfalls -- so creating new habits so I don't feel the need for a snack along with watching a movie at night is really important for me! And, yes, those are usually excess, junky calories I didn't need anyway. But my real question is what I stated above -- for P2 (where the calories are fixed) does it matter if I stop eating early? or not? Dunno.

All great question, but none of which I know the answer to. I've read various studies and opinions about this numerous times, but I think in the end it's an YMMV issue. I think in P2, we are eating so little, that it probably doesn't matter one way or the other, but in P3 and beyond I just don't know. All I know is that for me, I tend to eat excess calories at night, even if they aren't technically "junk" they are more than I need (extra slices of cheese, a square or two of chocolate, that kind of thing) so if I can keep my new habits, I think I'll be better off. I would usually be out of food by 7:00 or 7:30 during P2, so I stopped eating. I need to think the same way in P3!

[Violet_Dream]

I just read that Vitamin A and E aren't permitted on protocol. Did anyone take their vitamins anyway?

[shelbyla]

I would have tried hcg sooner. That's it...

[2011me]

Originally Posted by shelbyla

I would have tried hcg sooner. That's it...

Absolutely!

[emel]

Originally Posted by porkfatrules

On this, what I'm unsure of is, whether for a given number of calories, does timing matter? Some people will say that calories eaten later are more easily turned into fat, since your metabolism's natural circadian rhythm slows down in the evening, and gets much lower during sleep. Others say that the timing of food isn't important -- a calorie at 10:00 AM is just the same as a calorie at 10:00 PM --

OTOH, I totally agree with you about the night-time snacking -- one of my big downfalls -- so creating new habits so I don't feel the need for a snack along with watching a movie at night is really important for me! And, yes, those are usually excess, junky calories I didn't need anyway. But my real question is what I stated above -- for P2 (where the calories are fixed) does it matter if I stop eating early? or not? Dunno.

As long as I stay on track calorie-wise in all phases, I don't worry about the nighttime eating rule. I'm weird, though. I have terrible troubles with sleeping through the night if I abide by the 7 (or 8) pm rule. For P2 I save back a food portion for later at night, and for later phases, I eat something reasonable if I want it. Of course, this could be one of the reasons why I lose so slowly, but I'm not willing to take a prescription med for my sleep problems when an herbal cure and a snack will keep it in control.

Of course, if nighttime eating makes someone go over their caloric needs in any phase, it will impact loss/stabilization.
It's a YMMV thing, IMO, and it sometimes troubles me that people insist that 'no eating at night rule' is absolutely required

[RedsSkinnyJeans]

Originally Posted by shelbyla

I would have tried hcg sooner. That's it...

Ditto. Like....7 years ago. I ended up getting rid of SO MANY BEAUTIFUL items of clothing - some of them pretty expensive, because I came to the conclusion that it was unrealistic to think that I would ever be a size 9 again and I just had to resign myself that at my age, size 12-14 was as good as it would ever get.

Now I find myself longing for those beautiful form fitting dresses I used to have.

[debkeversole]

Originally Posted by moonstruck

I just read that Vitamin A and E aren't permitted on protocol. Did anyone take their vitamins anyway?

i did not see that in Pounds and inches????

[debkeversole]

Originally Posted by shelbyla

I would have tried hcg sooner. That's it...

[LilacBruze]

Yeah well... I think most everyone here knows the lesson I learned...

[Zenngrl]

No deviations this time. Strict Protocol. I'm determined to lose 17lbs instead of my measly 12 from my first round!

[debkeversole]

Originally Posted by Zenngrl

No deviations this time. Strict Protocol. I'm determined to lose 17lbs instead of my measly 12 from my first round!

12 is a bit above average for a 23 day round 11.5 would be average fora woman in that time

[porkfatrules]

Originally Posted by moonstruck

I just read that Vitamin A and E aren't permitted on protocol. Did anyone take their vitamins anyway?

I think the issue is fats -- A, D, E, and K are oil-based vitamins. I've seen discussions saying not to take Vitamin E -- don't know if Vitamin A (especially as part of a multi) is OK.

[Zenngrl]

Originally Posted by debkeversole

12 is a bit above average for a 23 day round 11.5 would be average fora woman in that time

really? I thought it was more? I read somewhere that the high average was 15lbs?

Then I guess I didn't do bad then!

[miamiloca]

i learned to TRY the recipes! I had never eaten much cabbage before, except in coleslaw, and was iffy about how to cook it, would it taste good, etc. Anyway--i put off trying to cook it until the very last week of my R1, and now im kicking myself for not trying it sooner because it is SO SO yummy!

Now i try things! The best recipe so far i have tried is a P3 pizza crust made from eggs and cheese. I just knew it was gonna taste weird and was skeptical the whole time i was making it. And it was off the chain good!

[nmbnancy]

Originally Posted by porkfatrules

What I can't believe is how important two things are for losing the weight:
-- sleep
-- water

Originally Posted by debkeversole

i agree sleep and water!!!

I can't have water and sleep in the same sentence. Good thing I can fall back to sleep easily, as I wake up 2 -3 times per night to use the bathroom

[debkeversole]

Originally Posted by nmbnancy

I can't have water and sleep in the same sentence. Good thing I can fall back to sleep easily, as I wake up 2 -3 times per night to use the bathroom

i was doing that before so no biggie here

[RedsSkinnyJeans]

Originally Posted by LilacBruze

Yeah well... I think most everyone here knows the lesson I learned...

I don't! I'm still a baby newbie here. If you'd care to share, or send me the link, I'd like to hear it. I'm all about learning from the experience of others.

Originally Posted by Zbunny

what I'm unsure of is, whether for a given number of calories, does timing matter?

I'd have to agree that I think it does matter, but just a bit, and again, like so many other things, I think it depends on age and metabolism, etc.

[LilacBruze]

Originally Posted by RedL.I.

I don't! I'm still a baby newbie here. If you'd care to share, or send me the link, I'd like to hear it. I'm all about learning from the experience of others.

I just didn't want to whine about it so much because I am sure people are sick of hearing about it!

But my lesson learned was NO RE-FEEDS! It messed up an entire week for me!

[1moretry]

Originally Posted by LilacBruze

I just didn't want to whine about it so much because I am sure people are sick of hearing about it!

But my lesson learned was NO RE-FEEDS! It messed up an entire week for me!

It seems you learned a very valuable lesson and that's worth something, too. For me, one of the benefits of this program is that one learns SO MUCH about one's own body -- it's limitations as well as its pluses -- and that is empowering because it helps us to make better choices in the longer term. For me, this isn't about going on and off a diet just to lose weight. It's about making a lifestyle change -- for life -- and finding these things out now will help us make better choices later, for better results overall.

I have found that the more painful a lesson is, the more it is likely to "stick." I have heard two versions of "Experience is the best teacher" I'd like to share:

Experience is the best teacher. It oughta be. Just look at the tuition!

AND

Experience is the WORST teacher. You get the exam before you learn the lesson!

Ouch!

Anyway, I'm glad you are back on track now and let the past be in the past. You're doing great overall.

[RedsSkinnyJeans]

Wow! Love those! You know, in retrospect, I should have named the thread:MISTAKES I MADE because that's what I was getting at. It can be so helpful to hear what others learned the hard way and side-step that pothole.

[Zenngrl]

Mistakes I made...

Eating off plan, more fat than allowed, even though within my calorie allotment
Not taking my vitamins (esp. potassium/calcium) my muscles hated me for two weeks!
Not drinking enough water, I drank a few bottles a day, but I needed more!
Measuring too soon. My inches didn't catch up til late into round!

[CarrieZohn]

No cheating. Cost me a week in weight loss.
Most DEFINITELY would have done this forever ago had I known it worked as well as it does (and had I KNOWN about it!!).
I *DON'T* have to eat when I'm bored or emotional.
I *DON'T* have to spend COUNTLESS hours at the gym only to lose half a pound in a week.
Fat is GOOD FOR YOU!!!!!!!!!!!!!!!!!!!!!!!

[Ginja]

I have learned to trust myself and my judgement as it pertains to my body. I have also become much more in tune with what my body says and how it works. That I believe is going to be the key for me to remain successful after I exit P2