Moving to Phase 2

[LowCarbRachel]

Here are the goals I am setting for the next two weeks. I am referring to the addition of 1 starch/1 fruit a day as Phase 2A. This is my own name for it. After two weeks on 2A, I will see if I am losing and will then see if I am ready to move 2B (2 starch/2 fruit a day)


...honor my hunger and my body by eating when I'm hungry and eating the foods that make me feel my very best!!

...work the plan by adding 1 fruit and 1 starch/grain serving a day while in what I'm calling Phase 2A

...be grateful and delighted each day that I've found this way of eating and have lost my cravings, insomnia, and anxiety that I had on my diet of chocolate donuts and regular Coke.

...keep an eye on how I'm feeling: how is my energy? how is my anxiety? how is my sleep? how are my cravings? do I feel happy?

...exercise 20 minutes a day (I have been fudging on this one), either a walk, jumping on the trampoline, dancing with my daughter, or using my weights.

Rachel

[jandanoj]

Good luck, Rachel!! Sounds like a great plan!

Jan

[LowCarbRachel]

Thank you!

Here's what I had today:

breakfast: two eggs scrambled with a little bit of cheese, 1 tsp butter
snack: 6oz nonfat plain yogurt mixed with 3/4 cup blueberries (fruit)
lunch: chicken breast and diet coke (out shopping, didn't feel like salad)
snack: serving of peanuts
dinner: large salad with lots of veggies, hardboiled egg, small slice of whole grain bread (grain) with cheese melted on it, 2 tbsp dressing
snack: fudgesicle

Still feeling good tonight and looking forward to seeing how I'm doing tomorrow evening at this time!

[LowCarbRachel]

I posted this in another thread and thought it might be helpful to post it here. This is the "thought process" that I use during the day.

Am I hungry? If the answer is yes, then...what can I eat that will satisfy my hunger and keep me feeling great?

...have I had 2-3 dairy servings, like nonfat milk or nonfat yogurt?
...have I had 2-3 servings of lean protein, like scrambled eggs or lean meats?
...have I had 4.5 cups of green veggies?
...what will I have for my fruit today?
...what will I have for my grain today?
...do I want to add some lowfat cheese to a meal or snack?
...do I want to add some beans?
...do I want to add some nuts or natural peanut butter?
...do I want to use salad dressing or olive oil?
...do I want my "sweet treat" today? (75-100 calories of a sugar-free candy or a no-sugar added fudgesicle or sugar free popsicle)

[LowCarbRachel]

here's what I had today:

breakfast: 1 whole grain Kashi waffle with 1 TBSP peanut butter
lunch: chef salad with creamy dill dressing
snack: ff sf latte
dinner: sirloin steak--yum, salad w/olive oil/vinegar salad dressing
snack: nonfat yogurt w/3/4 cup of raspberries

[Sun_Luvin]

looks like a great plan, Rachel!! I wish I was as organized!! I'm just tip-toeing into P2 with a sprinkling of Grape Nuts on my yogurt in the mornings

[LowCarbRachel]

Amy, I think that's an awesome way to get started. And welcome to Phase 2! You did great with that 10 pound P1 loss!!

Menu yesterday:
breakfast: Kashi waffle w/ natural pb
lunch: grilled chicken, salad, dressing, cheese wedge
snack: cheese wedge, almonds
dinner: steak, salad, dressing, fudgesicle
snack: yogurt w/raspberries

[LowCarbRachel]

My first phase 2 weigh in...up just a tinch, from 142.3 to 143.2. That's so statistically minute that I'm not worrying about what it means (could be that my weight was up from the chinese food that I had on Friday...just ate the beef and broccoli, no rise) this week.

Onward into week 2 of Phase 2, and I'm thinking that I will try cereal w/low-fat yogurt for my grain this week and do apple slices with cheese or peanut butter for my fruit. Just for variety.

I'm also going to start exercising more whole-heartedly this month, aiming for 30-40 minutes a day.

My Phase 2 goal for May is:
...stay with the one fruit, one grain for the month
...exercise 1000 minutes
...end May at a weight of 139

If I end June at 135
And July at 131
And August at 127
And September at 123

I'll be pretty close to my goal for my October 1 birthday!

[2bdancing]

Rachel, Is the average weight loss 4 #'s a month? I am glad you are posting your increases. This gives me an idea on what to expect. I read last night that if you have 10 or less #'s to lose then you could actually start on P2 but that made me nervous. I want to lose 10 #'s in less than a month. I exercise 3 X's a week (40 mins cardio & 20 mins weights). Again, thanks for posting.

[LowCarbRachel]

2b, the average is anywhere between 2 and 8 pounds a month (after Phase 1), so I'm going be happy if I lose 4 pounds a month. Of course, I'd like the weight to fly off, but if I can meet my goal by my birthday, while eating in a way that I totally love, I will be happy!

I lost 9.1 pounds in Phase 1, which was a happy start for me. I know I was really bloated though because I was eating horribly. P1 was great because it got rid of my cravings and for that, I'm so grateful!!

Good luck!

[2bdancing]

Thanks, all of this is good to hear. With your dedication I am sure you will meet your goal. This WOE seems to be agreeing with me. My DIL was right when she kept insisting that I plan. It sure makes it easier.

[Radmom413]

If I can lose 9-10 lbs in P1 - I would be SO happy! Even just losing the bloated feeling can make you *feel thinner*.

Rachel; thanks for sharing.

2b - you and I are in this together....same phase, same day!

[LowCarbRachel]

Cindy, I could definitely tell a difference! It was a great start for me.

Here's my before and my during:

[Radmom413]

Originally Posted by LowCarbRachel

Cindy, I could definitely tell a difference! It was a great start for me.

Here's my before and my during:

OMG Rachel! That is awesome!! You look great!

Thanks! I needed that!

[2bdancing]

OMG - you look terrific. I am all excited. I like to see the before and after pics but can't seem to make myself take one. My DH is a photograher and he is so critical I don't want him to take it.

[2bdancing]

Originally Posted by Radmom413

If I can lose 9-10 lbs in P1 - I would be SO happy! 2b - you and I are in this together....same phase, same day!

If I can do this I will be happy too.

Radmom - It is nice to have a partner in this. We can do it with patience and endurance.

[jandanoj]

Rachel,
You look great!! Keep up the good work!! I am right there with you!
Jan

[LowCarbRachel]

Thanks everyone!

I wanted to record my measurements and am going to put them here so I can find them:

at waist: 31"
at belly button: 33"
at fullest part of tummy: 36"
at hips: 37.5"
at fullest part of thigh: 22"
at fullest part of calf: 14"
at fullest part of bust: 36"

I think my measurement goals will be

at bust: 34-36"
at waist: 26"
at hips: 34-36"

I will measure on the 1st of every month.

When I reach those measurements, I'll be at my perfect weight, which I think is in the low 120's. We'll see!

[2bdancing]

LowCarbRachel - We are about the same size. I am 5'4.5" tall and weigh 131 as of this morning. My measurements are:

at waist: 29"
at belly button: 30"
at fullest part of tummy: 34"
at hips: 37"
at fullest part of thigh: 20"
at fullest part of calf: 12"
at fullest part of bust: 35"

I want to be at 120 also and hope to have the same measurements. This has made me challenge myself to reach this goal. Thank you for posting this. I am not saying it is a race nor do I want it to be but I need something to make me accountable and keep me honest with myself.

[LowCarbRachel]

2b, thank you for posting your measurements, too. One of my toughest things sometimes is being honest with myself and taking and posting measurements is a way to do it, especially since I've accepted that these twenty pounds may decide to leave slowly, ha!

It's pretty cool to see your measurements because in about ten pounds, I think I will be about where you are now (you are about 1.5-2" less than me in all areas at my current weight!) and I bet we'll have similiar stats when we both reach the low 120's. It's going to be fun to find out, isn't it?! Thank you for being here with me and for me!!

Rachel
P.S. I am 5'3, so we are similiar in height, too!

[2bdancing]

It is great to have so many partners in this adventure. As I have said in other threads your knowledge and support are very much appreciated. I am ready to go home for the weekend and probably will not post until Monday. Have a good weekend and much success to everyone.

[LowCarbRachel]

Today, I celebrate a month of following SBD!

Weigh in this morning: 142.5, which means:
...the scale is down over half a pound since last week
...and, the really happy news, I have sustained a 9 pound loss since I started eating this way! I am really 9 pounds lighter than when I started!

I am going to do another week of 1 grain and 1 fruit and see if the scale continues to move. If it does, next week, I'll get brave and add more. I'm pretty happy with my food choices right now, though. So we'll go from there!

Hooray!
Rachel

[LowCarbRachel]

Here are my one-month pictures, body and face. I'll post new pictures on June 1!

[Radmom413]

Rachel; you look great!!! You are an inspiration!

(also; is that a McD's coffee on your counter??? I their coffee!)

[LowCarbRachel]

Thanks, Cindy!
I'm thrilled that this is working for me!
(Yes, I looked so messy this morning when I left to weigh myself that I went through the McDonald's drive through for my coffee. *giggling*)

[LowCarbRachel]

Here's a yummy P2 snack

apples and carmel peanut butter dip

1 TBSP natural peanut butter
1 laughing cow cheese wedge
2 packets splenda
some carmel sf syrup (sorry, I didn't measure!)

Stir it all together and eat with apples. It's so yummy!

[LowCarbRachel]

Hooray! In week 3 of Phase 2, I lost a pound. And, I said if I did, that I'd move up the South Beach ladder. This week, I will add two grains and two fruits per day and will see if my weight loss continues. I will need to think about which fruits and which grains before I grocery shop tomorrow.

I made 4 agreements with myself this month and have kept all of them!

1. To eat on plan--done very well with this! I only felt like I overate once, and that was when I discovered hummus with celery sticks. I loved it so much that I got a bit too full. At work, we had a going away party for someone, and they passed deserts around the table, and I wasn't tempted at all. There was no willpower involved...I just didn't want one.
2. To exercise 1000 minutes. I have been working out every single morning and going for short walks with my daughter at night. The exercise is crucial to how I feel, but it's also helping with shrinking my waistline, my biggest "worry" area for health reasons. I am back to loving my morning workouts and wouldn't give them up.
3. To write for fun fifteen minutes a day. Yes, I have done this on a daily basis, haven't skipped once this month.
4. To do the girly things that I love and not feel guilty about it. I am getting ready to get my new extensions, hopefully this week. I am getting a manicure today to celebrate the ten pound mark of my weight loss. I wore a pretty dress out to lunch on Tuesday with a friend. All good things!

The weight loss is good, but this result makes me even happier: in five weeks, my body fat percentage has dropped from a dangerous level of 33% to an acceptable level of 27%. My new overall goal is to hit 23% body fat, which would put me at an ideal level. I'm not sure where that number will be on the scale, but it will probably put me pretty close to a 26" waistline.

[LowCarbRachel]

The trend:
week one (P1 week 1): down 6.1
week two: (P1 week 2) down 3.0
week three (start P2): up .9
week four: (P2 week 2): down .7
week five: (P2 week 3): down 1.1