Hi Everyone,
Since the meal planner and fitness planner are back up now, I just thought I'd check to see how everyone is doing. I'd love to hear about how your doing with reaching your goals and what have been the easiest/hardest things to do so far.
I can't wait to hear back from you all! I'll be checking the board throughout the week.
All the best,
Heather
Weight Loss Advisor
Wonderful! I just started Slim-Fast on 07/06/08 and I feel really good. I started dieting on my own about 2 weeks prior and lost 7 pounds, but was feeling hungry all the time, so I thought I would give Slim-Fast a try. I have been feeling full throughout the day so far and I am not a big fan of the planned meals, but I like being able to look up other items and put them all together for a meal I would like to cook and see how the nutrition and calories add up. That is very convenient! Takes the guess work out of everything. I haven't weighed in yet this week, but I do feel good and hope that I continue feeling this way as time goes on. I also really like the examples that you can play that show you how to perform the different strength training exercises. I think the hardest part about losing weight is getting into that exercise routine because I really think I have exercise ADD! I get bored really fast so I have to constantly find different ways to entertain myself while exercising. Any ideas for different cardio workouts that I can do at home? I need some other options so I can switch up when riding my recumbent bike starts to get a little boring.
smf0352,
It sounds like you're off to a great start! Getting into an exercise routine can be difficult. But, despite the rumors to the contrary, becoming and remaining physically fit doesn't require exhausting workouts at the gym, running track or swimming laps. In fact, the best way to burn calories is to maintain a steady level of exercise over a longer period. Doing any exercise more vigorously only increases the calories you burn by a small amount.
Start with walking. The simple act of walking is one of the most effective forms of physical activity. According to experts, to achieve a moderate level of fitness, you should walk about 10,000 steps a day. (A typical day for an office worker is 3,000 to 3,500 steps.)
To help calculate your level of activity, use a step counter, or a pedometer, to track how many steps you take in a day. Then slowly increase that number by a 1,000 steps every four days until you reach 10,000 or more steps daily. To help increase your steps, park further away from the entrance to a store, or take the stairs instead of the elevator.
Ideally, we recommend you engage in some kind of physical activity that you enjoy for at least 30 minutes a day. This could be anything from walking around your neighborhood to dancing in your living room to doing an exercise video. The key is just to get moving!
Slim-Fast Weight Loss Advisor
Hi Heather. My biggest challenge is now..maintenance. My brain is unwilling to accept it, yet. I have the fear of gaining my weight back, which I am sure everyone goes thru. I know I have to cut back to one SF product a day instead of the two I'd had from the start (which I did start today). I have to learn now, to eat differently, incorporating some calories back into my plan and seeing how I do on a weekly basis. I'm unsure how many calories to add in safely. I walk 2-5 miles a night and this will not end. I enjoy this way too much now and know that I need to continue with the activity. I have enjoyed the meal plans and have learned to modify them. I have learned to drink water. I was not a water drinker at all prior to joining SF in Jan. I have gained so many pluses and to me it all seemed so easy after gaining and dieting for the past 20 yrs. This now, seems difficult. PAnn
Hi PAnn,
Congratulations on reaching your goal weight! Switching to a maintenance plan can be a bit of an adjustment. To maintain your weight, you would add about 500 calories back to your meal plan. 3 principles are key to maintaining your weight loss:
1. Awareness. Continue to monitor what you eat (read food labels, watch portion sizes) and weigh yourself weekly. You'll help to guarantee your own success this way.
2. Live a healthy lifestyle. Successful dieters eat a healthy, balanced diet no matter where they are- at home, on vacation or traveling. Continue to make smart food choices and enjoy your favorite foods in smaller portions for lasting calorie balance.
3. Stay active. Increase your overall level of activity- try for at least 60 minutes of moderate physical activity each day. People who include physical activity in their daily routine are more likely to keep the weight off. Remember that brisk walking is an excellent way to stay fit.
To help maintain your weight loss, try substituting your favorite Slim-Fast Meal On-The-Go Shake or Bar in place of one meal a day, and make sensible, healthy food choices the rest of the day using the healthy eating principles of the Slim-Fast Optima Diet. If you find yourself gaining weight, just return to following the Slim-Fast Optima Diet using two Slim-Fast Meal On-the-Go products a day. Then, when you're back to your healthy weight, you're ready to maintain again. Remember to continue drinking plenty of water or other calorie-free beverages so you stay hydrated without adding back those empty calories from sugar sweetened beverages.
I'm glad to hear that your starting your maintenance plan and am sure that you will be just as successful with maintenance as you have been with weight loss. It sounds like you are already on the right track! Keep us posted about how your doing and let me know if you have any more questions!
Hi Heather, thanks again for yor advice. I was at the 1300 cal. plan, so you're saying to substitute other foods for a meal bar or shake and just use the SF product once a day. Ok, I get that. (But I will miss the 2nd SF product :-) Now I add the 500 calories a day to the 1300 making my daily total 1800? This is what I was so unclear about.(How many calories a day I should be on for maintenance). SF should have maintenance menus for us, too. I enjoy the way I have learned to eat. Now, I just have to get up the courage to increase the calories! (Seems like so much). I could just go into the calorie levels in the site and use the 1700 or 1800 calorie menus and just substitute the one SF product with something else on the sub. list, couldn't I?
Thanks again. PAnn
PAnn
Hi Heather,
I just started back up with the Slim Fast Optima meal plan. I started 5 weeks ago and I haven't seen any pounds lost yet, but I have gained about 2-3 pounds in that amount of time. I try to eat the recommended foods and some days I do good and then other days not so good, any ideas to stick with eating right? Also, I am having a hard time finding time to do any exercise, I try to walk before I start work in the morning but some mornings I don't get a chance to go out and walk plus I don't have the time at night to workout so do you have any suggestions for what I can do. I will remember what you said about the office workers only getting 3,000-3,500 steps during the day but I will try to get more if I can.
So any suggestions for me on losing the weight instead of gaining?
Donna
Hi all. I've been on the Slim-Fast plan since late May, and have lost 15-18lbs. I'm doing well motivating myself. I'm about to go on vacation, and know that I can motivate myself to do well then too. I just can't have the shakes during the flight and drive time getting to our vacation spot. (3 hour flight and 7 hour drive the next day) So, I've bought the bars...I must say, I dislike them. All of them. So, I just need motivation from others during this time to stay away from good looking food. I'll stay active. I know that. I've got lots of fitness plans: biking, hiking, snorkeling, Curves (cause you can use it anywhere), the Key West boardwalk, walking, maybe kite-surfing...
I look forward to hearing something motivating!
The 500 calories that you add back in may seem like a lot, but its not. Remember, in order to lose 1-2 lbs per week, you have to subtract 500-1000 calories from your diet. So, once you've reached your goal and do not need to lose anymore weight, you would add back those 500 calories. You can definitely use the 1700 calorie Slim-Fast plan and just use something from the substitute list to replace one of the Slim-Fast products!
Hi Donna,
Everyone has different motivation for weight loss and knowing your reasons for wanting to lose weight can help you stick to your meal plan. Also remember that the Slim-Fast plan is flexible to suit your personal food preferences so you don't have to deprive yourself of all the foods you love. Setting mini goals and rewarding yourself for reaching them can also help keep you motivated.
Ideally, we recommend you engage in some kind of physical activity that you enjoy for at least 30 minutes a day. The good news is that it doesn't have to be done all at one time. You can split up your 30 minutes anyway you like. Perhaps 10 minutes in the morning, 10 at lunch and 10 in the evening when you get home. Also, exercise doesn't have to mean that you go walk outside. You could use an exercise video at home or dance -- whatever you enjoy that gets you moving! To get more steps into your day, you may want to park farther away from your office building, take the stairs instead of the elevator, or walk over to talk to a coworker instead of calling or sending an e-mail. Wearing a pedometer will help you determine how many steps you get per day.
For the best results, you should follow the plan every day and get exercise consistently. If you do slip and overindulge, don't give up for that day. Just continue to follow your plan starting with your next meal or snack. If you find that making a lot changes all at once is difficult, gradually make changes to your diet. For example, you could start by replacing a high calorie meal with a Slim-Fast Shake or meal bar. Then once you are comfortable with that, replace another meal with a meal combination (shake or meal bar plus 200 calories) and so on until you are following the full plan.
There are a lot of people here on the community that can help support you, too. If you want to talk to someone, you can always post something here or call us at the Weight Loss Center at 1-800-SLIMFAST(754-6327). I hope this information was helpful. Let me know if you have any more questions!
Hi KayceDiane,
Congratulations on your weight loss success! It sounds like your doing a great job. Especially planning ahead for how to stick with your plan on vacation. Keep up the good work! I am sorry to hear that you don't like the bars. Since you can't bring the ready-to-drink shakes on the plane, you could take the powder mix. You should be able to get milk on the plane to mix it with and the powder is spoon stirrable when you mix it with fat-free milk. I hope you have a great time on vacation and look forward to hearing from you when you get back!
I started Slimfast July 14 (I think) and I love the shakes and bars. Even the bars that are not my favorite really work to satisfy the appetite so maybe if you have a problem with hunger they would help and you might get to the point you will like them better.
You have done very well so far and I'll will say "congratulations" and much success in the future.
I am new - just started looking into all of this today - found your web site. I have followed my meal plan for breakfast and snack & I do not feel hungry at all after having my snack, an apple with peanut butter. I think this is going to work for me! I have a question for you. My sister needs to lose a lot of weight but does not have a computer. Can something be mailed to her? I love the videos on the site - it is a great help to see and be able to work out with the videos! I am impressed with the site, the plan, & the support Slim-Fast offers! I hope & think I can do this. I want to lose about 75 lbs so I have a long way to go! I appreciate this web site & plan to be on here often. I work full-time so it is difficult - so tired all of the time. Thanks again for all you & Slim-Fast do to help people get healther! Irene
Hi Irene,
I'm glad to hear that you are enjoying the website and the meal plan. Your sister can contact us toll-free at 1-800-SLIMFAST(754-6327) and we can mail her the Slim-Fast guide to Weight Loss Success and a personalized meal plan.
I have been on the plan now for about 5 weeks now and am very happy with it. The last time I weighed myself I was down approx 15 lbs, but threw out the scale as I was on it all the time(not helpful). Anyhow now I use a pair of pants I bought that would love to fit into, each week I try them on-before I couldn't get them over my hips, now I have them almost buttoned and zipped up. Trying on clothes really is the better indicator as I myself am working out hard, cycling and running uphill, I can see the muscles in my legs and do not even want to know what they weigh-but they are slimmer so I am happy. I had a little trouble around "that time of the month" so when I was hungry I added another fruit (grapefruit,pear,mango etc) it stopped the cravings and added few calories. I do however have a question- what is the formula to find out how many calories a day I should be taking in, I answered the questionaire at the beginning but when I changed my weight last time I weighed myself the calories went up--is that right? Anyhow love to hear back from you thanks
Corrina