What exactly should I be eating, when and how? Im about 200 pounds and want to LOSE LOSE LOSE and im not sure about all this stuff about labels and sugars and sodium etc
Kind of a broad question. Sounds like you need to do some reading girl!!
The best place to start educating yourself is the original BFL book. Then go to the LIBRARY section on this site, and read everything. Then go to Hussmanfitness.org. It is a great site, and will teach you a lot of information about the importance of portion size and caloric deficits for fat loss.
Do the cardio and weight training workouts by the book during your first challenge, at least. There is a section in the LIBRARY section called "tools" where you can download the forms for your meals, and workouts. Journal every bite, and every exercise. Then if things are not going the way you had hoped, you can look back and re-evaluate.
The program works if you work it!
I'm with Julie on this one. If you haven't read the book, read it. If you've read the book, then you know there is an authorized foods list in the book. Keep it simple. Learn the list and understand that for now the most important things you need to know are:
Eat 6 times per day, each meal should be close to the same size, not snacks and meals. And each meal should be spaced 2.5-3 hours apart.
Each meal should contain a carb the size of your balled up fist, brown rice, pasta, oats are all measured cooked, sweet potatoes, small red potatoees and fruits should be the size of your fist as well, bananas are all to be SMALL.
Your protein is a lean meat the size of your palm without your fingers and it the thickness of a deck of cards. Egg whites are also a lean protein. It's ok to have 1 whole egg mixed with the whites you eat.
Eat at least two servings of veggies per day and squash is considered a CARB, not a veggie.
Drink lots of water at least 2 cups with all six meals.
The less you substitute from the original foods list, the quicker your results will come. This isn't about starving, it's about feeding your body appropriately to support the weight training and cardio.
Whether you think you can or you think you can't, you're right ~ Henry Ford
Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory
© Abbott Laboratories,2013