Re: June 2020 McDougall MWL Weigh-In Group
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Starting weight: 203.5
Last week: 199.5
This week: 198.0
week over week change: -1.5
1. Start each meal with a soup and/or salad and/or fruit. Yes
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. I do a good job of this at meals but when I'm hungry between meals I frequently will grab a piece of fruit.
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. No salt or added sugar. I've decided that if it takes some nutritional yeast to make eating an entire head of broccoli palatable for me, so be it. If and when I need to tighten things up, this can be one area where I can do so.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Yup
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yup
6. Eliminate any added oil. No added oil. Yup
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. Yup. No pretzels or air popped popcorn.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). Yup
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Yup
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Yup
Controlling my environment appears to be key for me. If I have calorie dense food in the house, sooner or later, I'm going to eat it. I can only hold out for so long. My daughter splits her time between her mom's house and my house, and since she is a typical American 9 year old, has gotten quite accustomed to snacks and treats. I tried keeping some in the house for her but this usually leads to me eating some of it (or all of it). She and I discussed that I don't want this food in my house anymore but if she wants ice cream, candy bars, or whatever, she and I can go get it and consume it outside the home. The point here is that if she wants something I will get it for her, but it won't be kept in the house. She seemed cool with this, and I am frankly relieved that temptation no longer exists for me in my house, and I won't feel like my daughter's day to day life is radically different between her mom's house and my own. So I feel pretty good about this.
Also it has probably been decades since the first number of my weight was a one.
Last week: 199.5
This week: 198.0
week over week change: -1.5
1. Start each meal with a soup and/or salad and/or fruit. Yes
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. I do a good job of this at meals but when I'm hungry between meals I frequently will grab a piece of fruit.
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. No salt or added sugar. I've decided that if it takes some nutritional yeast to make eating an entire head of broccoli palatable for me, so be it. If and when I need to tighten things up, this can be one area where I can do so.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Yup
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Yup
6. Eliminate any added oil. No added oil. Yup
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. Yup. No pretzels or air popped popcorn.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). Yup
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Yup
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Yup
Controlling my environment appears to be key for me. If I have calorie dense food in the house, sooner or later, I'm going to eat it. I can only hold out for so long. My daughter splits her time between her mom's house and my house, and since she is a typical American 9 year old, has gotten quite accustomed to snacks and treats. I tried keeping some in the house for her but this usually leads to me eating some of it (or all of it). She and I discussed that I don't want this food in my house anymore but if she wants ice cream, candy bars, or whatever, she and I can go get it and consume it outside the home. The point here is that if she wants something I will get it for her, but it won't be kept in the house. She seemed cool with this, and I am frankly relieved that temptation no longer exists for me in my house, and I won't feel like my daughter's day to day life is radically different between her mom's house and my own. So I feel pretty good about this.
Also it has probably been decades since the first number of my weight was a one.