4HB Results: Why Healthy Choices Are Relative

How many of you have struggled through weight loss by drinking “diet” shakes or only eating frozen “diet” dinners or eating Twinkies but only limiting your calories?

How many of you felt like poo while doing it? How many of you quit before losing 10 lbs because it wasn’t a sustainable lifestyle?

Let me tell you a secret: you don’t need that stuff to lose weight.

On Monday, I told you I was going to follow 4HB by the book – literally – to see how much difference it makes. That meant that I would only eat the food Tim talks about in the “Subtracting Fat” section – no guessing, no unknown food, no cheating. Today’s results might be quite indicative of that difference. Keep in mind, that I’ve only been doing it by the book for 3 days. I’m going to keep going and report on Monday what difference a week makes, but I hit a new weight low this morning, so I’m feeling good about it.

Let me also tell you that I did it by eating real food, nearly as much as I wanted.

Healthy food = Real food

Because I’ve been preparing my lunches ahead of time and bringing them to work, I’ve been spending more time in the kitchen. I’ve seen a lot of folks reheating any of several kinds of “healthy” “diet” meals, and I started to wonder if it’s really worth it. I saw some rubbery-looking pasta in a “cheese sauce”. The box said it was 270 calories (but only a few points!), and it had almost nothing even remotely nutritious looking.

I looked at my pile of food that was full of protein, green vegetables, and delicious lentils and smiled a satisfied smile. When I entered the calories into MyFitnessPal, I came up with 420 calories. It’s really not much more, but it was more filling and way more nutritious. I think I’d rather create my own cuisine, using lean meats and lots of veg and a handful of legume, than buy some box in the store that I can reheat.

I won’t say that the prepackaged stuff is flat out not healthy, and you can definitely use stuff that makes Real Food unhealthy. But I will say that using Real Food and a few spices and herbs is always going to be healthier than any complete meal you can buy in your local grocer’s freezer section. And doing it this way always makes me feel like I actually ate something.

Real Results

Last time I reported it, my weight was 295.2.
Today, I weigh 291.6. That’s a change of -3.6 lbs.

Last week my total inches were 210.25.
Arms: 33.25
Legs: 55
Waist: 53.25
Hips: 50
Neck: 17.5

Total: 209, for a change of -1.25 inches.

Overall changes since Dec 22, 2010: From 309.8 down to 291.6 (-18.2 lbs). From 218 inches down to 209 (-9 in.).

You can hold me accountable by following my progress on my March Challenge spreadsheet.

PAGG – $15 Discount – Still Time

There are still a few days left on the $15-off promo for PAGG by Pareto. (more about the PAGG stack).

To use the discount code that will save $15 off your purchase of their brand new version of PAGG, use the code GOODFRIEND when you check out. They’ve given me an extension! This offer now expires April 8, 2011! Visit Pareto Nutrition’s website to find out more.

Stay tuned Monday for a week’s worth of results. I’m going to keep doing things by the book for a little while longer, at least.


How about you? How is your progress? What challenges or victories have you had recently in your journey? Please let me know; I’d love to hear from you!

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  1. Congrats! That’s a real positive result.
    I hit the 4HB program to the letter and lost 18 pounds in 2 months. So, about 287-269. Had to buy new jeans.

    Then hit a plateau that has lasted a couple months… but, I’m just super happy the old trend of gradual weight gain has been stopped in it’s tracks.

    All of this has been done through diet and PAGG alone. Next, I’m adding the exercise bit…

    • Thanks, Jeff! I’m with you man…the thing that made me the happiest about finding this and knowing I can actually make it work is that I don’t *EVER* have to worry about gradual weight gain. As long as my mindset is being changed (it is) about food, and if I pay attention, I know how I can maintain and not gain. Plus I just like the way I feel now as opposed to the way I ate before made me feel.

      Thanks for coming, and congrats on some super results yourself! Let me know how you end up busting your plateau. I’m sure I’ll need that advice eventually.


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