You should at least cut your exercise in half while your body adjusts to the low calories or you may simply feel to bad to continue plus not lose like you should. 5&1 is the best and fastest way. Find you a coach that will follow you right into maintence and help you keep check. When you begin to gain you adjust right away and not let it get out of control. There is nothing controls appetite like 5&1ing!.

You have to take the life change portion of the plan more seriously. Anyone will lose weight on this plan provided they follow it. However, this time around, embrace the lean and green meals. Learn how to cook lean and green meals that you really like and will continue to eat long after you are off the plan..

This is not a short journey to reach a goal weight as fast as possible. Its a long term commitment to change those bad habits and adopt new, healthier habits. Read the book by Dr. A - Habits of Health: The path to permanent Weight Control and Optimal Health. That will help you understand what you will have to do to succeed long term.

I find that if you play around each week with what you eat, you will see that some combinations of meals are better for you in terms of weight loss than others. I tend to eat the same things day after day, week after week. For several months this worked out really well for me and I lost weight much faster than I expected to. Now, of course, I'm totally struggling because I'm insanely bored with eating the same thing over and over, and have been on plan and off plan for about three weeks. So I guess every approach has it's pluses and minuses..

At this point, I've totally bumped up my exercise (did not exercise at all for the first couple of months) so I am for the moment maintaining, but I still have a ways to go..

I think the trick to all of this is to really get in touch with what works for you, and try to do that as much as you can. We are all different, and even on this relatively restrictive plan, there's really no one-size-fits-all. I wish you the best of luck and I hope you know that, having done it once, you most certainly can do it again!.

Bonnie - Medifast is only a vehicle to get you to a destination. You staying there is up to you. You say that you "went back to old habits". If you go back to doing what you did before, you'll end up in the same place you were before. There needs to be a concrete change in your life whether that's a permanent alteration in eating habits, or a significant increase in physical activity going forward. There is no magical way to lose weight to keep it off permanently.

I know others follow other regimens (i.e. Paleo, Weight Watchers, etc)..

I personally have decided to take out bread, pasta, candy, etc from my life permanently. It's only food, and I am a food addict. Not everyone is, though. My health and my ability to get onto a plane (and fit!), and my ability to get up in the morning and feel good about myself is worth so much more than any food product..

Deciding right now what you're going to do at the end is premature and will add more stress than is necessary. Start the program. Follow it. And start doing some soul searching on what you think your life will look like at the end. Good luck!!!!!.

Bonnie- I heartily second this! Steve put it very accurately and succintly. Go for it!.

Welcome back and all the best this time around..

Glenn.

My 2 cents you have to want this more than anything else. Not just wanting to be thin, but wanting your health and taking control of your life. Anyone can lose weight on this plan if they follow it faithfully, but than the real hard work begins to maintain it for life. Like Steve, I will never be able to eat pasta, bread, potatoes, rice, cake, pie, etc. again. They caused me to gain this weight because I can't process them correctly.

I've had friends, colleagues, even family members tell me they couldn't give up the carbs. I can, because I can't give up the way I look and feel now. Take ownership of your life and want this new way of approaching life as your new norm. Tell yourself everyday that you choose to be healthy and no food (for the few seconds on our lips) is worth ever being fat again..

As far as exercise goesif I walk everyday it helps me lose weight. When I go to the gym (like I did this summer) my weight loss slows to a crawl, but I lose inches and I firm up..

You can do it! You know the program works, now take the time to invest in you. Good luck!!!!.

There is nothing that controls appetite like 5&1ing!.

This is so true. I wish I found this program 20 years ago when my food issues began, but so thankful I found it now. I'm 3 weeks "sober" from over-carbing and over-sugaring. I know I'm still new at this, but I feel like I have found my answer..

Bonnie, you and I have similar starting weights. I joined a Medifast center when I began and it has helped to have personal counselors and weekly weigh-ins. Pricy, but good. I have made food such a low priority over these 5 months of losing. I know which Medifast foods I like and I eat the SAME L & G nightly, with a few exceptions. I make a salad with mixed greens, my homegrown cherry tomatoes and grilled chicken with Medifast approved Ranch dressing.

I am now about 4.5 lbs from goal. I WALK instead of lumber around. I was suffocating in self-loathing before and now I am loving every breath of freedom from food. I'm not saying I never struggle. We all do.

Losing that anchor you carry around will change everything..

For me, Medifast is a cure to a long term disease..

Are you ready to be cured? The easy answer is YES, but give it some thought because it.

Does.

Require sacrifice..

You've got to.

Want it.

And.

Commit to it.

Before you can.

Live it.

..

Bonnie, everyone has given you wonderful advice. You need to change the way you think in order to change your behaviors and a your life forever. This is a lifestyle change. While on the 5 and 1 plan work on changing yourself from the inside out so that this becomes a way of life and once you reach a healthy weight you will continue to make healthier lifestyle choices and maintain for life. I also recommend Dr. A's Habits of Health..

You can do this and you have the support of everyone here..

Mary.

Hi Bonnie. Others have given you great advice. And you have LEARNED that you NEED to do transition and maintenance as faithfully as the 5&1. I am in week 3 of transition, and stay on the boards as much as when I was in weight loss phase..

You already know Medifast works for weight loss, and that when you DO get back to your goal, that you NEED to do T&M to keep it off. So you're already ahead of the game where most of us started..

And the ever-wise Steve said it - don't worry about the future. Live for today. One meal, one day at a time. Then COMMIT when you do get to your goal..

You already know this. And THANKS for the warning - we NEED to follow T&M just as if it's weight loss. Or it won't work....

Small changes in thinking and behavior are cumulative and will yield big results over time. What small changes can you make? What new activities would you like to do that are positive for your body, mind, and soul? This kind of a life journey is one that unfolds over time and can't be rushed. Daily gratitudes renew my focus, energy, and committment to this life change process. I realize that I am thankful to be on the plan, that I have support, and that I know how to make daily choices that are empowering so I can live feeling content and peaceful... One day at a time..

Who is in your support system?.

What does success look like for you?.

I have read all the responses and am going to re-read them again later. I thank you all for the comments. I have another thought to add and if ou have input please do share..

When I did this the first time I absolutely did commit 100% and wanted it more than anything (to change my health, not just to lose weight). I feel like I did just that. I had a mind set change. My habits changed and I began to think differently. I no longer wanted the old junky foods and I honestly believed I would eat L&G's for the rest of my life because I.

Wanted.

To. I was getting more active. My stomach shrank and I was satisfied with less. I was committed to eating small "Healthy Fuelings" every 2-3 hours and drinking water. I did it all with my whole heart. I feel like I was a changed woman..

The problem is I do not know what happened! It seems like as suddenly as a lightning bolt I started gaining the weight back. I felt myself slipping but felt out of control. It feels like I turned around and the weight was all back, the healthy habits were about half gone, and my mindset was back to the way it was pre-Medifast. I do not understand how this happened!.

My fear is even if I give it 100% again and change the habits and the mind set again (and yes I was truly changed), it seems so easy to revert. I think that is why there are so many in the "restarting" forum and so many back for their second or third try. So how do we make this permanent and NOT gain it back this time? I am very scared I will get 6 months in, lose the 50 pounds, do Transition and start falling apart again without the structure of 5&1..

(By the way today is my Day 1 and I am just going to focus on 5&1 while I figure out the rest)..

I can tell you exactly what changed for me after maintenance that has me back on plan... I started eating sugar, at first I could have one cookie and be fine... but it just took over and then I was spirally to candy and tons of bread. So I'm back on now mostly to break my sugar addiction, only this time I won't start eating sugar again..

The only thing I can say is to know that once you start, the change in eating never ends. it won't always be 5&1 but it will always be different than you did in the past. once you accept this, it'll be easier..

I think it's about eating to live, not living to eat. My reasons for gaining weight back at certains points during any past dieting attempt were related to other major life changes-moving, new jobs, pregnancy, stress, emotional eating, going back to school, etc. And the whopper really is that I do too much too soon and then burn out. This is why I am preachy about the whole idea of slow and steady. It's the mantra I need for my long-term success and living in ways that are sustainable..

What you said is so true, gettingfit40. I have put way too much importance of food and eating. Even when I did Medifast before, I was always trying to doctor things and do recipes. This time I am trying to eat the packets as is and simple L&G's as well..

Http://www.youtube.com/user/timesavo...?feature=watch.

Hi Bonnie,.

Here is a You Tube page for the Queen of lean and green, Stacey Hawkins. I am getting such great recipes that are lean and green compliant from books, magazines, the internet etc. I also love food and it will always be an important part of my life. I think it's important to share a meal with family and friends all gathered around a table..

This life change experience for me, has been a struggle, but I love to cook and I'm learning how to make great food that is much healthier than what I cooked before. I posted a bunch of new recipes in the recipe and food tips forum. I'll share one with you here that got the most views of those I posted..

Grilled Balsamic chicken cutlets with roasted yellow bell pepper and cherry tomatoes.

4 boneless skinless chicken breasts.

Marinade.

1/4 cup balsamic vinegar.

4 table spoons of olive oil.

3 peeled/crushed garlic cloves.

Salt to taste.

Pepper to taste.

1 rosemary sprig.

Cut breasts in half lengthwise, so you have cutlets.

Combine the marinade ingredients and the chicken in a large zip lock bag for 4-6 hours, preferably over night.

Pre heat a clean grill to a medium heat - then oil the grates.

Heat Temperature Ranges.



[When Hand Should Be Pulled Away].



High 450-550 degrees 2-4 seconds.



Medium 350-450 degrees 5-7 seconds.



Low 250-350 degrees 8-10 seconds.



Clean grill - Grill grate is free of black tar and food deposits.



Oiling - Apply olive oil to the grill grate using a paper towel and tongs so the meat wont stick to the grill.

Cook the chicken until well browned on both sides and firm, but not hard to the touch. If poked the juices should run clear.

Roasted bell pepper and cherry tomato side dish - 1 serving.

Cherry tomatoes about 4-6.

1 Yellow bell pepper.

Salt and pepper to taste.

Olive oil.

Turn broiler on high. Set the rack 2 down from top..

Cut off the stem and core the pepper, removing the white veins. Cut the pepper into two pieces and lay the inside of the pepper down in a baking dish or cookie sheet. Flatten with your hand gently.

Place under the broiler until the outer skin is completely black, or about 10 minutes give or take. Remove pepper and place in a paper bag, or aluminum foil, then wrap up to allow the steam to soften the skin - about 5 minutes..

Remove the black skin from the pepper, then cut into thin slivers. Cut about 5 cherry tomatoes in half.

Drop the rack down 1/2 way in the oven and set to 450 degrees..

Add the roasted pepper slivers to a baking dish with the halved cherry tomatoes.

Salt and pepper lightly. Drizzle about 1 table spoon of olive oil over the top of the vegetables, then stir the ingredients in the oil..

Cook for about 10 minutes, or until tomatoes have lost their water and the skin comes lose..

Season if necessary with more salt to taste before serving.

I also think you need to continue to weigh yourself on a regular basis and have a plan in place if you start to gain. I have seen several people who say once in maintenance if they gain 5 lbs, they immediately go back on the 5&1 plan to get it off before it gets out of control. I honestly believe you have to be prepared ahead of time. Have a plan you will follow. Have a weight number you know you must act on and stick to it. I am almost to transition and I have the same fears of gaining it all back.

I would rather worry about getting off an extra 5 lbs then worry about getting off an extra 50 or 150..