Happy New Year all!
Weight change +/- in lbs: + 0.8 lbs.
1. Start each meal with a soup and/or salad and/or fruit.
2. 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.
3. 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.
Ate out-- it had sugar and salt in the meal.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
Take out had added oil.
7. 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.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Victories, comments, concerns, questions: Had a water leak inside the house so things were a little crazy and we ordered take out for a few meals. Tried to order healthy options but I am sure they had salt, sugar, oil, etc. Leak is fixed - repairs to come later. Things are settling down but the thumbs down are for eating out and not exercising everyday.
Was feeling like I needed to take stock of my year to get refocused. My first post was in April of 2020 and have lost a total of 12.6 pounds. I went from a BMI of 25 to a BMI of 23 and I lost enough weight that I had to shop for new clothes. Even with setbacks over the year, I have continued to loose weight. It has been slow but for the first time I feel I am developing a lifestyle I can live with and learning tools that help me to navigate the bumpy patches. This week we ate out several times, but I learned to choose better options than I have in the past. My goal for this next year is to find that groove and learn how to stay in it despite what is happening around me. My goal for this next week is to prep my food this weekend in batches so I am ready ...soup, rice, quinoa, potatoes and big batch of beans.
Hope everyone has a great week, and if you don't ...stick with the program anyway. Slow and steady.
Last edited by GreenFroG on Sat Jan 02, 2021 11:55 am, edited 1 time in total.