Re: December 2020 McDougall MWL Weigh-In Group
Posted: Sat Dec 05, 2020 12:47 pm
Hello, all! I am back after a 1 month gap...didn't participate in the Nov Weigh-in Group. Truth be told, I ran back to the Forum My brain & body knew it was time...I think accountability reeeeally helps me.
Last MWL weigh-in, 10/30/2020 = 150.6lbs
Reporting my starting weight for Dec Weigh-in, 12/04/2020 = 148.8lbs
*Guidelines: (short week since Dec 1st started on Tuesday - reporting for 4 days this week, Tues-Fri.)
Start each meal with a soup and/or salad and/or fruit. Compliant 2/4 days
Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert. Compliant 4/4 days
Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them. Compliant 3/4 days
Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Compliant 4/4 days
Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Compliant 4/4 days
Eliminate any added oil. Compliant 3/4 days
Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. Compliant 4/4 days
Don’t drink your calories (especially from juices & sugar-sweetened beverages). Compliant 4/4 days
Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself. Compliant 4/4 days
Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Compliant 1/4 days
*Summary:
- My not so good points = (1) I can see what a difference a month makes...for good & bad. I am out of the habit of eating soup or salad EVERY day, for EVERY meal as a pre-loader. Last month when I wasn't in the Group, I was mindful but didn't make it part of my daily routine...a soup here, a salad there. This is something that will take intention for me. (2) Last month, I ventured outside of MWL with new (vegan) recipes. This week I made a greens recipe that called for Applewood sea salt. I used the recipe's amount the 1st time I made the recipe ( was fearful of deviating) & quickly realized it was too salty. That was a good reminder to get back to the guidelines. (3) I used oil once this week for a recipe. I'm done! (4) We traveled last month so my personal training schedule was altered. I'm back on track with training 2Xs/week (Mon/Wed) BUT I haven't been on my exercise bike since we returned. I've gotten used to not using it (shameful since I was on a winning streak). I need to make a plan for next week (starting tomorrow) to ensure I exercise daily.
- My good points = (1) I over-shot for my Thanksgiving recipe ingredients...lol! So I didn't have to do a big grocery haul to start this week! YAY! (2) My family has "higher calorie-dense" foods floating around the house. I have refrained from digging in to them!
I gave myself a lil wiggle room last month but didn't stray too far from the guidelines...I still have them posted in my kitchen. Lol! And I have to say, this is the first time I can remember making a decision to eat something "vegan" without completely jumping off a cliff. I truly believe the guidelines have grounded me! So happy to be back in the Weigh-in Group! I have my mind made up to continue getting closer and closer to full compliance each week, this month!
Last MWL weigh-in, 10/30/2020 = 150.6lbs
Reporting my starting weight for Dec Weigh-in, 12/04/2020 = 148.8lbs
*Guidelines: (short week since Dec 1st started on Tuesday - reporting for 4 days this week, Tues-Fri.)
Start each meal with a soup and/or salad and/or fruit. Compliant 2/4 days
Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert. Compliant 4/4 days
Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them. Compliant 3/4 days
Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Compliant 4/4 days
Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Compliant 4/4 days
Eliminate any added oil. Compliant 3/4 days
Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. Compliant 4/4 days
Don’t drink your calories (especially from juices & sugar-sweetened beverages). Compliant 4/4 days
Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself. Compliant 4/4 days
Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Compliant 1/4 days
*Summary:
- My not so good points = (1) I can see what a difference a month makes...for good & bad. I am out of the habit of eating soup or salad EVERY day, for EVERY meal as a pre-loader. Last month when I wasn't in the Group, I was mindful but didn't make it part of my daily routine...a soup here, a salad there. This is something that will take intention for me. (2) Last month, I ventured outside of MWL with new (vegan) recipes. This week I made a greens recipe that called for Applewood sea salt. I used the recipe's amount the 1st time I made the recipe ( was fearful of deviating) & quickly realized it was too salty. That was a good reminder to get back to the guidelines. (3) I used oil once this week for a recipe. I'm done! (4) We traveled last month so my personal training schedule was altered. I'm back on track with training 2Xs/week (Mon/Wed) BUT I haven't been on my exercise bike since we returned. I've gotten used to not using it (shameful since I was on a winning streak). I need to make a plan for next week (starting tomorrow) to ensure I exercise daily.
- My good points = (1) I over-shot for my Thanksgiving recipe ingredients...lol! So I didn't have to do a big grocery haul to start this week! YAY! (2) My family has "higher calorie-dense" foods floating around the house. I have refrained from digging in to them!
I gave myself a lil wiggle room last month but didn't stray too far from the guidelines...I still have them posted in my kitchen. Lol! And I have to say, this is the first time I can remember making a decision to eat something "vegan" without completely jumping off a cliff. I truly believe the guidelines have grounded me! So happy to be back in the Weigh-in Group! I have my mind made up to continue getting closer and closer to full compliance each week, this month!