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Dobie
Distinguished Member
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Posted: 29 April 2006 07:56 pm |
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It might be helpful for us to consolidate what my company refers to as "Best practices". This is a list of all the suggestions that we give or receive that if we put in one thread, it can be a great kickstart for others! Topics might include:
- Water
- Substitution
- Cheat days
- When to stop eating
What to do if you fall off the wagon should be a different thread and I am not trying to start a super thread, but just a summary of the top given advise that really makes a difference. What do you think?
I will start off, but ask others to post ideas they liked or read to this thread to help newbies or refresh us who may be struggling to help find what we might be doing wrong.
Best of luck and heres to success!
Dobie
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Dobie
Distinguished Member
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Posted: 29 April 2006 08:13 pm |
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First, props to Peter on this sight and the wealth of information here! I urge you to check out his Tutorial and his Weight Loss Products link at the bottom of the page to help sponsor his efforts. He is helping us, we should be helping him.
Tutorials are mostly in line with this diet. He discusses other WOE (Ways of eating), but once you have learned the ways of sustaining WL4I style, I bet you will see you are doing what Peter recommends. Read it through at:
http://www.caloriesperhour.com/tutorial.html.
Dobie
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Dobie
Distinguished Member
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Posted: 29 April 2006 08:37 pm |
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How to eat
Our society’s way of eating has thrown common sense out the window with our huge portions, social eating, and frequency of eating. This has caused us to eat too much (making us fat) and eating when we are not hungry (also making us fat). No wonder we are so unhealthy!
So here is how we should take in food on WL4I:
1. Understanding hunger. This is hard because we eat when we are thirsty, when we stress, when it is “meal time” and when we are really hungry. You need to listen to your body and know when you really are hungry and only eat then. If you are hungry after an hour, you did not eat enough. Once you understand how much you need to eat to be satisfied, you will not be hungry again before the two and a half hours required on WL4I.
2. Stop eating when you are satisfied. This means when you are not hungry or before you are full. For many of us, this has been KEY to losing weight and not over eating.
3. Don’t eat too quickly. Savor each bite and especially if you love what you are eating! Eating slow and evaluating will help ensure you don’t over eat. I also suggest drinking 30-60 minutes before you eat as it helps with digestion, hunger, and knowing when you are satisfied. Remember, many times when we are hungry, really we are just thirsty!
4. Watch your meal sized (a.k.a. You should never get your money from a buffet again!). Juanitalm nailed this one. Start small and force yourself to go back. Many of us have learned to clean our plates and when you serve you are hungry and will likely serve more than you need to be satisfied. Serve small, pause and evaluate if you are still hungry. If so, go back for more! Your stomach will shrink on this diet eating four times a day. This is a very good thing!
5. Know what you can do with the food choices. Some creativity works for all of us, but what works for me may not work for you! I just found out that scrambled eggs allow cheese and omelets don’t. I had that this morning instead of my omelet and I am so satisfied!!
I also did not know that you can add vegetables to turkey and others did not know that corn and potatoes are allowed on f/v day (fruit and vegetable day). Knowing what is allows will make sure that you keep your foods healthy, fresh and exciting!
Also watch your condiments and don’t go over board. Jaunitalm had a fabulous idea for writing down what she experiments with so if progress does not shine, she can review to see what went wrong. I f you can do this, it would be amazing and should be helpful!
6. These rules do not change on you cheat days. We call them cheat days, but they are not the time to go wild! Eat what you want (food choices and desserts, but be sensible!! Many healthy creative foods are on this diet. Do not make the mistake of excluding them on your days off (fruit, veggies, lean poultry and fish, etc.)
I hope this helps!
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juanitalm
Member
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Posted: 4 May 2006 12:06 am |
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Hi Dobie and everyone,
What great advise you've give. I would like to add a few things. Don't become complacent mix things up by trying to create new recipes. On my fruit and veggie day I'll make veggie taco salad. Just watch out for sodium and sugar. If you use a small portion of the seasoning you should not retain water if you're not salt sensitive. I cook onions, peppers, mushroom in a non stick skillet and steam mixed veggie combine them add seasoning and water simmer until tender. Sometime I make the veggie mix with bbq sauce instead. I like Tony Romas Carolina Honey bbq sauce.
Dobie said drink your water (no truer words were ever spoken) It can make a huge difference. Don't bother doing this program unless you can commit to drinking H2O. It's good for your digestive system, skin, keeps your kidneys and liver functioning properly. I try and mix it up a little and drink half of my daily intake with crystal Light (caffeine free, sugar free, low or no sodium) It's pretty good. I just tried the Orange crystal light with breakfast. It wasn't oj but it was very good.
There are a lot of web sites on the net that tell you how much water is enough. Everyone is different.
Take everything that Dobie said to heart. I will make a difference on your weight loss.
Juanita
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Jayelle
Distinguished Member
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Posted: 4 May 2006 12:30 am |
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TIPS FOR TACKLING YOUR 3 DAY CHEAT
- CONTINUE DRINKING YORU WATER (this is a huge one since if you don't drink it you will retain and that will show up as a gain)
- Continue eating every few hours. This is good for a couple reasons. The first one is it will help keep you from overdoing it at any one meal, and 2 its best for your metabolism, to keep it humming all day.
- Remember the satisfaction rule. Don't let that new thing we're learning go out the window. (I still can't do that all the time, but I can more often than not)
- HAVE WHAT YOU WANT, IN MODERATION.
- Eat the food that you miss most during the cycle, (pizza, chinese, steak and potatoes, whatever)
Anyone have any more tips for the cheat period.
Jayelle
Last edited on 4 May 2006 12:37 am by Jayelle
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Jayelle
Distinguished Member
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Posted: 4 May 2006 12:36 am |
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Tips for Generating Menus
Generate as many as it takes. Don't think you can only do one!
Select only food items that YOU ENJOY!
Try to only select ONE egg option for the cycle
Take advantage of the Pasta when possible
Take advantage of the Sandwiches when possible
Have key items that you rotate. (if you have ham and pineapple this time skip it next time and have something else, same with tuna)
Don't be afraid to change up the food preparation a bit. (If your menu calls for egg salad, don't be afraid to have deviled eggs, the ingredients are the same. When it calls for scrambleds, have them over easy if you like, or whatever.
Have boiled eggs for an afternoon meal instead of scrambled for meal 1.
Pay attention to the section of the menu that tell you how to prepare each item. Use those veggies when it says you can!!!
Anyone have more tips on menu generating?
Jayelle Last edited on 4 May 2006 12:40 am by Jayelle
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Jayelle
Distinguished Member
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Posted: 4 May 2006 12:43 am |
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Get to know YOUR satisfaction point.
Pay attention to your eating habits. And be aware of yourself when you are eating. Many of us mindlessly finish our plate because that's what we have been taught.
Focus on your hunger and you will begin to be more familiar with whether are not you just eating to continue having the taste, you want to clean your plate, or you are still hungry.
Anyone else have any tips on satisfaction point?
Jayelle
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Alyssia1975
New Member
| Joined: | 22 August 2006 |
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| Posts: | 1 |
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Posted: 23 August 2006 07:11 am |
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Hi all,
I am a new member to this site but I've been doing the WL4I since last year. I had a few lbs to lose after my daughter ( I lost the 1st 20 by doing Atkins but burned out). I finally lost the last 7lbs and wouldn't you know it....the day that I was at my goal weight...I foudn out I was pregnant again! So after I had my son in Nov, I waited 3 months and started with this diet. I have a love and hate relationship with it....I love it b/c it works and it's easy...I hate it b/c it's a diet and I get sick of the foods on it.
Anyway....I have lost most of my weight...I have 5lbs to lose. The same 5lbs that I was trying to lose before I had kids. So I'm actually pretty happy with myself.
I wanted to tell you guys that I have gotten a lot more comfortable with the diet and I substitute a lot. I realized that it's not about eggs or tuna...it's about carbs and proteins. For instance I didn't have lean ground turkey today so I had chicken instead...twice! Does my body really know where the protein comes from?
And...the big thing that has helped me lose weight and tone is my exersize tapes. I highly recommend the Slim in 6 program. I was going to the gym and walking on the treadmill for 1hr and although I lost weight, I was not toned at all. I was afraid that if I did slim in 6, I would build up muscle and not lose weight. Iknow that's a stupid way of thinking but I need results fast and I like to see numbers go down on that scale. Well...the tapes did not stop my weightloss at all but also made me very toned. I have moved on to their next step which is Slim series. The tapes are pretty hard, there is a lot of leg work......squats and lunges. But it really works! So that is my recommendation. I even cancelled my gym membership. It's easier for me to workout at home b/c with 2 little kids it's hard to get out of the house.
I also have to add with some shame that through all this dieting, I've only completed one cycle of this diet....the very first one. Every other time I could not make it to the end or I cheated or I stopped. Somehow I still lost all the weight (don't ask how). It's a little harder to maintain my weight after 2 kids and being a little bit older than I was before. I go up about 5lbs if I really let myself go crazy.........chocolate and bread are my vices. But the diet helps me get back on track.
All in all I have lost 25lbs with this diet and exersize. It does work, keep at it and if you fail....well...wait a day and start over!
I'm so glad that I found this site. When I did the diet last April 05, there were very few sites like this. I was on one but then the guy had to shut it down b/c of some sort of problems. It's nice to have people to ask questions and also support when you feel like you are about to have that bag of Dark Chocolate M&M's! LoL I saw those at a store on the 1st day of my diet.....I can't tell you what it took to put that bag down. Finally....my favorite two things together and I can't have them! LOL
Look fwd to posting and meeting fellow dieters!
Take care
Alyssia
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Dobie
Distinguished Member
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Posted: 20 November 2006 04:58 pm |
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Hey, everyone. I wanted to post a warning from Last Thanksgiving that has really illustrated part of my problem with eating.
People ask, "Do I just have to eat x". That is a bigger question on the original WL4I diet than the current from what I understand since you have variety in the same meal on the newer version. But the same lesson applies.
If you have meal, say chicken, and you are an overeater like me, there will only be some much chicken you will eat until you say, "that is enough". I learned on this diet, that I eat WAY to much on my own.
If I have one thing I like, I can eat to satisfaction and stop. But if I have variety to break it up, I will enjoy one food, and crave the other. So I switch to the other and enjoy it. Then I go back and forth enjoying each anew. With more than two, watch out overeating, here I come!
Thankgiving illustrated this. Last year I took a very small serving (for me) of turkey and stuffing and felt good. But I needed to have cranberry sauce. Then I added the vegitables: String bean casserole and yams. And corn. And lima beans. And that is all. With a role. And we had a salad.
My point is, that I was only trying to take three bites of what I wanted, but I kept going back. I looked at my plate after I first served it and said, "Whoa! That is way too much! Well, as long as I don't eat it all". But I did eat it all and I ate it fast. So fast that to enjoy everyone's company, (and my favorite foods) I was serving more of my favorites.
Now, there is NOTHING wrong with enjoying Thanksgiving. Give yourself this if you enjoy it!!! However, make sure that you make it one meal and not four days worth of meals (or 7 days or more!!) and make sure that you learn about yourself in how you eat if there is anything to learn.
Happy Thanksgiving!
Dobie
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ufkitty79
New Member
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Posted: 28 November 2006 06:21 pm |
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Just wanted to know how your diet was going. I started yesterday and I'm looking to lose about 19 pounds...more if possible.
I gained a bit of weight because of eating too much, but am determined to lose some becaues I'm at the biggest I've ever been and am not fitting well into even my bigger clothes...I'm pretty much a size 10, when I've been a 6 most of my life.
And although it may not seem important to some, the weight gain has made my breasts huge...which I'm not really looking forward to see go. I was wondering if any of the women on here notice where the weight comes off of primarily when you lose it...is it more of a hip, stomach, and thigh thing? I hope so!
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Nir
Senior Administrator
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Posted: 28 November 2006 08:02 pm |
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Read this: Spot Reducing for Your Waist, Hips and Thighs
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Dobie
Distinguished Member
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Posted: 12 June 2007 05:18 am |
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| Bump to the top for newer FL4Iers. :)
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JulesG
New Member
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Posted: 12 June 2007 10:55 am |
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Hi Dobie,
Reading through all of this information, seems mostly great info, but some of it doesnt ring right to the NEW fL4I, and for newbies perhaps this needs pointing out.
On the new version, on friut and vegies days you still can NOT have corn or potatoes, and mushrooms are NEVER mentioned in the eating plan anywhere!- is this perhaps from people who are now adapting the plan to what suits them?- again for newbies, this may need pointing out.
Thanks for all your great info on this web site
Jules
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ncstategrad
New Member
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Posted: 12 June 2007 05:49 pm |
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Hi all,
I just finished Day #8 on the new FL4I which was the all Veggie day and it was pretty tough. Does anyone have any tips on making that day more interesting? (The all Fruit day isn't nearly as bad!!)
Thanks!
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Dobie
Distinguished Member
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Posted: 14 June 2007 02:02 am |
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Corn and potatoes are adaptations and not on either diet. But they have not stopped us from losing...that is my point. And it makes the traditional Fruit and Vegitable day bearable.
Veggie Chili (recipies on this forum or the internet) are also a great help to me!
Good luck!
Last edited on 14 June 2007 02:04 am by Dobie
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shamrock
Senior Member
| Joined: | 18 November 2005 |
| Location: | |
| Posts: | 111 |
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Posted: 14 June 2007 11:37 pm |
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Hi All!
It's nice to see familiar names -- I haven't been here in a while. I've been wayward for the past several months -- have gained about 10 of my 27 lbs. back, but I haven't felt as good as I did when I was following this plan so I'm gearing up to start again! Hope you all are doing well and I hope to have some good news to report in the next couple of weeks!
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Dobie
Distinguished Member
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Posted: 15 June 2007 05:48 pm |
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Shamrock! Great to hear from you (and Juanita too!!)
I'm sorry to hear about your gain and not feeling as well. It is similar to what my wife and I have experienced. I am still here for two reasons.
- When I don't do this at least part time, I seem to gain easily
- I still have 20lbs to where I think I won't hang over my belt (down around 190 is a good weight I think.)
Life keeps us hopping, though. My inlaws are moving, out of town guests, weddings, social gatherings with friends and then our most recent tragedy...
<Off topic...sorry, but I have to vent this>
My namesake on this forum, Dobie, passed on this week. Dobie was the "cutest and best dog" as my three year old is fond of saying. He was the only dog my wife and I have owned and we got him shortly after moving into this house. Now, the house is incomplete without him.
We miss you Dobie.
</thanks everyone>
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shamrock
Senior Member
| Joined: | 18 November 2005 |
| Location: | |
| Posts: | 111 |
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Posted: 16 June 2007 02:15 am |
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Dobie, so sorry to hear about your "namesake." Our dog is getting on in years and I dread the time.....
I've printed out the menu and am planning to start Monday -- I know, I know, don't put it off, but I have things planned for the both weekend days so I'm just going to start clean on Monday.
Have a great weekend everyone -- I'll be back to report my good news soon -- I just feel it!!!
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Peter
Founder, caloriesperhour.com
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Posted: 16 June 2007 08:20 pm |
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I'm sorry to hear about your loss, too.
When I took my new puppy to the vet the first time, the vet commented about a lifespan of 10 to 16 years. I thought it was 16 and that's bothered me all these months since. Can't imagine it. At least with my kids, I'll go first and won't have to lose them.
On a related topic there's a post about puppy training in the Off Topic forum if you can help.
Peter
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acechec
New Member
| Joined: | 10 June 2007 |
| Location: | |
| Posts: | 5 |
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Posted: 18 June 2007 10:57 am |
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I think good sleep and water is a big key part on losing the weight on the FL4I plan. Also I myself cheated and extra day or two and that made a big difference it really tricked my body that it was going back to junk food. After the extra days I went back on the diet and lost more and quicker. I did try three days the first 3 times around but it seemed like my body didn't respond back that well with only 3days of cheating. It wasn't tricked (it was still used to the diet) and I had only lost a little just 3-5 pounds. I was disappointed so I cheated 2 extra days by accident and just being disappointed. After that I felt bad at myself that I failed so I went back on it. I did two rounds of the extra cheat days and I only need 10 more pounds to go to meet my goal. But I must stress on the cheat days to only, ONLY satisfy yourself and never STUFF yourself! Follow the rule! That helps so much because you can still maintaine the weight you just lost and be able to cheat. But everyone has different results wich means adding an extra day may or may not work. I just wanted to post one of my tips that has helped me.
Thank you for this forum great site. But I just wish someone could have tried to answer my earlier questions about cheat days. I never received a response I thought maybe it was because I was a rookie on this site. But no worries I just learn from reading others info. Good Luck everyone!! your doing it, keep up the fight and your getting closer to your weight goal. The payoff is big in the end and the sacrifice was well worth it. Drink that water!!!
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acechec
New Member
| Joined: | 10 June 2007 |
| Location: | |
| Posts: | 5 |
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Posted: 27 June 2007 09:45 am |
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I've read that some of us are having trouble with the water. Maybe some of you have already done this. What I do is drink my water from a 32oz water bottle. Remember the diet states that you have to drink 10 glasses of water a day.( 8oz is considered 1 glass) So rather that thinking about drinking 10 glasses one by one. For me I do it with the 32oz water bottle so mentally I make my mind think or trick that all I need to do is finish 2 1/2 bottles. Which is equal to 10 glasses of water. Also remember that you don't have to drink it all at once, spread it out. Eating peanuts which is part of the diet also helps because peanuts make you thirsty and also room temperature water is much easier to down. Remember that water is key. I hope this helps someone out there. As for everyone else keep it up!
It's been almost a month since I used this diet. I'm going to start again tommorrow I have about 50lbs to lose. I've noticed it is so hard sometimes especially when you have to prepare food for your other family members that are not on diets. So you know what that means, their eating all your favorite foods.
Oh! and I've been trying to find out is it WATER that we are losing or is it FAT on the fatloss 4 idiots diet? The reason why is on cheat days I gain back weight so fast, so I'm thinking it is water. I've brought this question up before and I got an answer that really didn't answer it. But it's ok I have a plan maybe if I buy one of those fat percentage tests tool I might be able to find out. Does anyone know where I can purchase one of those?
Last edited on 27 June 2007 09:45 am by acechec
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Nir
Senior Administrator
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Posted: 27 June 2007 11:22 am |
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acechec wrote: maybe if I buy one of those fat percentage tests tool I might be able to find out. Does anyone know where I can purchase one of those?
Click on the pictures on this page: Calculating Body Composition
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lisacna
New Member
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Posted: 27 June 2007 06:53 pm |
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| This is my first time on the diet. I chose it for many reasons, one I have learned I can not eat all my favorite foods in moderation. If I could I wouldnt have a weight problem. So for me this takes the oooo I wonder what great food I can eat now out of my life. And next it is lower carb-which I do well with, and last but not least it is quick. I know for myself on my cheat days I plan to stay low carb---that should eliminate any water weight gain. I would love to wrap my mind around eating what I want for three days but if I really do that I wont start another cycle. So I will eat more on my cheat days but not a box of donuts or a 1/2 gallon of ice cream. I really was trying to answer your question about water weight or fat loss and got side tracked somewhere. But I do believe some of the weight loss is fat--and that some of the weight gain on cheat days to me appears to be water weight.
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bote11c
New Member
| Joined: | 25 June 2007 |
| Location: | |
| Posts: | 16 |
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Posted: 27 June 2007 09:09 pm |
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Hi acechec. I think the major weight loss on this diet- as with many others is mainly water. It's pretty much impossible to lose more than 2-3 lbs of fat in a week. With this particular diet, being quite low carb we lose a lot of water- the glucose in carbs binds with water, so when the glucose is depleted by avoiding carbs, the water goes too. Most likely, for the average person a 9 lb loss over 11 days is 3 lbs fat and 6 lbs water. Which is why many users have that 3-6 lbs gain on the cheat days based on how many carbs they eat.
If you're interestd in calipers for testing fat, I have the Accu-measure one-site caliper and it's pretty good- and very cheap. There's a learning curve involved in testing the same area consistently, but it's good for measuring weekly changes. I think I ordered my Accu-measure off Ebay for $8.
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Della
New Member
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Posted: 3 February 2008 01:18 pm |
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Just found this thread and it has some excellent tips so I thought I would bump it up for newer members. 
Last edited on 3 February 2008 03:09 pm by Della
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dddarlin63
New Member
| Joined: | 28 June 2008 |
| Location: | |
| Posts: | 2 |
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Posted: 29 June 2008 03:22 am |
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| Where did you get pasta? I thought that was a no-no and it also was NOT one of the choices of foods on the diet generator.
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Anyar
Distinguished Member
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Posted: 29 June 2008 03:25 pm |
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dddarlin63 wrote: Where did you get pasta? I thought that was a no-no and it also was NOT one of the choices of foods on the diet generator.
dddarlin63:
To my understanding, the older version of FL4I (I believe it was called "Weight Loss for Idiots" at the time), allowed for pasta and a few other things that's not currently allowed on the new diet.
Unsure why because in speaking with people that have done the older version, they were also successful at losing weight.
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dddarlin63
New Member
| Joined: | 28 June 2008 |
| Location: | |
| Posts: | 2 |
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Posted: 30 June 2008 01:13 am |
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Thank you for your quick reply. I am 7 days in on my first cycle. I didn't have much trouble during the week, but the weekend was hard. And I have stuck to it RELIGIOUSLY and I don't feel like I have lost any. If anything, my clothes feel tighter. Not liking that. I did weigh on the 3rd day and nothing! The only thing I haven't done completely correctly is probably drink enough water though I do drink alot of water (maybe 4-5 glasses) and lots of tea. I have 1 diet dp a day. Guess we'll see on Thursday when I am done with my last day!
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Anyar
Distinguished Member
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Posted: 2 July 2008 05:48 am |
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dddarlin63 wrote: Thank you for your quick reply. I am 7 days in on my first cycle. I didn't have much trouble during the week, but the weekend was hard. And I have stuck to it RELIGIOUSLY and I don't feel like I have lost any. If anything, my clothes feel tighter. Not liking that. I did weigh on the 3rd day and nothing! The only thing I haven't done completely correctly is probably drink enough water though I do drink alot of water (maybe 4-5 glasses) and lots of tea. I have 1 diet dp a day. Guess we'll see on Thursday when I am done with my last day!
ddd
It's not uncommon to experience some bloating or fullness part-way through the cycle. It is important that you do drink water (which I'm personally really bad at), try to get in some walking, and make sure that you don't overeat at each meal. I went through the same thing with feeling bloated and no weight loss. But, around the 9-11th days is when I began noticing the difference.
Once suggestion that I do have is to consider joining the "FL4I - General Discussion" thread. Just jump in, introduce yourself, explain your concerns and you will receive a lot of assistance.
Unfortunately, I'm not on the diet right now, but I am here moderating the site.
If it's any consolation, I did drop 30 lbs on this diet from 2/28-4/19 because I had to get into a bridesmaid dress for my brother's wedding. I didn't adhere to the diet as I should have, and could have lost much more weight. But, I didn't do too bad.
I don't know of any other diet that would have allowed me to drop 30 lbs in such a short period of time, and still eat decent foods.
Good luck.
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Michellenka
New Member
| Joined: | 27 September 2008 |
| Location: | |
| Posts: | 6 |
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Posted: 28 September 2008 02:43 am |
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Anyar,
I'm just interested -- did you gain that weight back after your brother's wedding or have you kept it off?
-MichellenkaLast edited on 28 September 2008 02:47 am by Michellenka
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sunshine
Distinguished Member
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Posted: 28 September 2008 03:09 am |
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Hi M
Come over to the discussion and post...Anyar is no longer posting on the forum.... others there can answer your questions.
SS
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