This is part 3, other parts of this series:
Part 1 http://countyourbites.blogspot.com/2015/01/5-bite-diet-tips.html
Part 2 http://countyourbites.blogspot.com/2015/01/5-bite-diet-tips-part-2.html
Part 4 http://countyourbites.blogspot.com/2015/01/5-bite-diet-tips-part-4-how-big-is-bite.html
Part 5 http://countyourbites.blogspot.com/2015/02/5-bite-tips-part-5-cayenne-pepper-to.html
Tip #11 Weigh everyday and track your Weight This is a controversial topic. I recommend weighing daily. Some trackers that I use and recommend are Happy Scale app (free) Happyscale.com OR TrendWeight.com . These use a moving average for tracking, and help us not to be too discouraged if the scales does not drop every single day. IT is proven in studies that people who weigh everyday lose TWICE the weight that people who do not. You will look forward to jumping on the scales as the weight melts away with the 5 bite diet! Link to some info about weighing daily here http://www.webmd.com/diet/news/20051118/daily-weigh-in-may-help-dieters-lose
Tip #12 Expect your weight to drop every 1-3 days or so. It might drop
daily for the first week. After that it might go up, stay the same for a few days and then suddenly you will drop again. Read about the "whoosh" affect. This is similar to what I experienced while counting bites. So DON'T GIVE UP even if you are doing 5 bite perfectly and it does not drop for a few days, because it will if you are faithful! See the next tip about Plateaus
Tip #13 Plateaus yep, they happen to almost everyone. But don't be discouraged. There are a few things you can do.
1. How big are your bites? Are they too big? Dr. Lewis
recommends taking small bites. 1 Tablespoon is equal to about
1 bite. 1 snicker bar = 5 bites. Buy a snicker bar and cut it into
5 pieces. How do your bites compare?
2. Consider trying Cayenne Pepper 3-4 days a week in
addition to your 5 bite meals. More info on that in this blog
post here http://countyourbites.blogspot.com/2015/02/5-bite-tips-part-5-cayenne-pepper-to.html
3. Try eating a little more 1-2 days a week to change things up. I
ate 40 bites on Saturdays and Sundays each and was still able to
lose 5-6 lbs some weeks. Read this blog post about changing up
your bites http://countyourbites.blogspot.com/2013/11/shift-your-bites.html Read this post to see how I ate more on weekends and still lost
most weeks http://countyourbites.blogspot.com/2014/01/here-is-diary-of-each-days-aprox-bites.html Your body needs a break from 10 bites a day sometimes all it takes is a little shift to eat a bit more a day or so, to
help shake things up a bit!
4.Exercise. This is actually not recommended by Dr. Lewis. But I
exercised about 4 miles a day halfway or more into my journey. I
used hand weights alot and Leslie Sansone videos. This kept the
scales moving downward. I did this in a fasting state usually.
5. Try One 5 bite meal instead of 2. If you do this for a few days
or more to help break the plateau. Some people also just do 5
bites per day and it helps lose faster. The doctor says this is ok
to only eat 1 5 bite meal instead of 2.
Tip #14 Falling off the Wagon It happens to all of us. Jump back on! Never give up! Your mind will catch up with the small portions you are feeding your body! Here are a few tips if you just simply cant seem to stick to 5 bites
1. Consider starting with more than 5 bites and gradually
decreasing. This is what worked for me and I see others on
5 bite support groups successfully doing that. They pick a higher
number of bites and decrease as they feel comfortable. Some start
with 5 bites 3 times a day (15) others start with more than that, like
40 bites etc. You can see how I decreased my bites gradually here
2. Consider doing more than 5 bites long term. I know of
of someone who made 6-7 bites Twice a day work for them, and they
liked this better than 5 bites Twice a day. The main thing is BE
CONSISTENT! Even Dr. Lewis says you can do more than 5 bites
in the book!
3. Consider allowing yourself more bites on weekends. This
is what I did, I talked about this in Tip # 13. By being Reasonable
and allowing more bites , it helped "set up for success" , instead
of feeling like a failure for not sticking to 5 bites. A good goal is to
eat no more than 18-25 bites per meal on those Higher days OR no
more than 30-40 a day. Same link as above, but it talks about the
same things as what I talk about here http://countyourbites.blogspot.com/2013/11/shift-your-bites.html
4. Consider trying The Fast-5 and 5 bite diet combined. This
allows you to add in healthy fruits and veggies (unlimited) and 5
bites of calorie rich food 2x a day all inside a 5 hour eating window.
This helps you feel full and more satisfied than 5 bites alone! You
can read all about it in this post here http://countyourbites.blogspot.ca/2014_12_01_archive.html