Anytime!  I know you can do it!

thank you ali!!!

your advice makes sense and made me realize the mistakes i was making...

i didnt know sauces could make a big difference on my meals but now, ill absolutely will cut "sweet sauces"...

i did not realize having snacks would boost my metabolism...

and ill definitely will try to exercise...i have back problems so ill probably start by having 1 hour walks everyday (not slow walks...almost getting into jogging phase...) and maybe some strenght training with my own body weight (for my big arms...)

ill give myself an extra 3 weeks with these new changes and ask for your advice if i dont see any changes...but with the explanations you just gave me, i dont think ill be needing them anymore because i now know i will have changes on my weight

thank you soooooo much =)

Managing your weight is a "balancing act” between calories in (food intake) and calories burned (physical activity).  By consuming 500-1000 fewer calories than your body burns each day, you can achieve a healthy weight loss of 1-2 lbs per week. This deficit of calories can be accomplished by cutting back on calories, by exercising more, or by doing both. The Slim-Fast 3-2-1 Plan is designed to address both your food intake and your activity level.  

The Slim-Fast 3-2-1 Plan helps you to reduce your calorie intake with proper portion control and provides a nutritional balance of lean proteins, complex carbohydrates and fats for effective, satisfying weight loss.  By replacing 2 meals with Slim-Fast Shakes or Meal Bars, dining on a Balanced Meal that is approximately 500 calories at dinner, and enjoying 3 Snacks throughout the day, you can follow a simple, satisfying plan that will help you succeed at losing weight.  The snacks are important on the plan because they allow you to eat every 2-3 hours, which helps to keep your metabolism moving.  They also help to ensure that you get in the appropriate number of calories each day, as eating too few calories can hinder weight loss.  

Water is important to include because oftentimes we confuse thirst with hunger.  Therefore, by having your eight 8 oz. glasses of water or calorie-free beverages it can help to reduce your hunger.  Exercise is also important since it is good for your body, and helps to burn a few extra calories.  If you don't exercise, however, you should still be able to lose weight by following a lower calorie diet.

As for your current balanced meal options - they are lacking in vitamins and minerals.  You should add vegetables to your meals, which will help fill you up.  I'm not sure what type of sushi you are having, but be sure to avoid anything with "crunch", spicy mayo, or other sauces.  The teriyaki chicken may also be higher in calories, since teriyaki sauce is loaded with sugar.  Try making plain grilled chicken instead, and using only a little teriyaki sauce for flavor.

Over time, our bodies lose lean muscle which can make weight loss or maintaining your weight more difficult.  Therefore, you may want to incorporate a bit of strength training to help retain/build muscle.  Of course, consult your physician before starting any new exercise routine.

Try making those few changes I mentioned - I hope that helps!

Best,

Ali Auerbach, MS, RD

hii...

i started 2 weeks ago...i didnt know my weight before i started (too scared...) and dont know my weight now (dont have a scale...) but i though that measuring myself would help...havent really seen any differences in my measuring and sometimes i alucinate (or maybe not...) i've gained inches...is this a good way to watch my progress???

also...i only do 2 shakes a day (morning and night) , no snacks, maybe a glass of water (i know...), no exercise (i know again...) and one meal...the thing is im really picky about food...i almost eat sushi or teriyaky chicken with white rice everyday and drink one arizona iced tea...the sushi or teriyaky are homemade, they are not frozen or anything...i got this application for my iphone that counts calories...everyday i stay under 1200 calories but the counter says im having more sugar than i suppose too...im 5'2 and im probably around 133-136 pounds...questions....are sushi or teriyaky chicken with white rice a good option for a healthy meal (i usually dont feel full with these meals...)??? is the fact that im not exercising and drinking water a BIG factor (i know it has something to do with it...but is it really that much difference)???

with other diets, i would usually lose 10 pounds without drinking water and without exercise...HELP

ive done this diet and for a "healthy meal" i ate a bowl of lucky charms and an eggs and cheese sandwich and i saw the difference!! and this was less than a year ago...