Dot - 2 lbs down! It sounds like you are finding some helpful ways to approach your transition to the pattern of behavior recommended for MWL. It's natural to feel inspired when the scale offers the feedback we are seeking, but it can be really helpful to try to evaluate success with respect to adhering to the MWL guidelines - your level of attention to the recommended behaviors is within your control, whereas any single week's weigh-in result might not immediately reflect diligent efforts. I'm really happy to hear participating in this group is helping to keep you from "getting in the dumps and reverting to old, bad habits!" Keep it up!
PonysPlants - Consuming the whole fruit would be a better idea, especially in relation to weight loss, for the reasons Jeff discusses
here. In general,
Emulsifying, Pureeing, & Blending
Blending foods disrupts the fiber and reduces the satiety of the food per calorie, making it easier to over consume the food. On the other hand, chewing food increases satiety. Examples of blended foods on a WFPB diet include smoothies and dried fruit/nut confections.
What about just freezing the bananas in chunks, and eating them that way? You could even include a mix of other frozen fruits, making for a nice cold treat on a hot day.
conniegeerhart - A very happy FriYAY, indeed! That big dose of added salt could certainly have an effect, I would imagine. A week of doing well on all points sounds like a week that felt successful for you. Fantastic that
Jeff's dressing left you amazed!
wstokes - It is interesting how often the inclusion of more calorie rich foods correlates directly to eating past the point of satiety; the two together definitely make for a combination that works counter to our goals. You know exactly how to make next week better - focus on the recommended behaviors.
chaz01 - Your ongoing voyage downward continues! You'll hit that 80 lb mark before long, I'm sure. Salsa verde sounds SO appetizing! What was the context for drinking your calories this week? Think about a solid plan for those upcoming social occasions in advance, so you can manage them appropriately.
GreenGables - Another pound in the minus column! Sorry to hear you are feeling weak and dealing with that low BP. I totally agree that dishes that veer in the direction of hyperpalatable, with greater amounts of fat, added sugar and added salt, can make an otherwise enjoyable meal of adherent foods seem lackluster in comparison; it does indeed take a number of days to recalibrate one's tastes. I think your appreciation of avoiding those over stimulating meals is astute.
GreenGables wrote:Find some things you like and keep eating them.
That's an excellent practice that often proves helpful for many of us. It sounds like you went about making those adjustments in the frequency and ingredients of your dressing in a reasonable way that worked for you, which makes sense to me; thank you for clarifying that. From my perspective, topping a salad with some beans, potatoes, stew or other adherent dishes does not violate the guidelines; if you feel like that would help you, give it a try and see how things go. Jeff discusses the spirit of the MWL recommendations as guidelines
here, which might help bring some clarity. The various roles salad could play in the different stages of the meal is similar to what is outlined for soup in
On Salad, Soup, and Success, which also includes some reasons soup might be an even better choice for some people. Those fresh cherry tomatoes sound like very tasty additions, indeed!
LesleyMills - It can feel so disappointing when it seems that we're doing everything right, and the scale doesn't reflect our diligent efforts! It sounds like you are adhering closely to the MWL 10-Point Checklist, and if that is the case,
you're doing exactly what you ought to be. If adherence is excellent, allow more time; the results will show up on the scale in the end. There have been a few times where participants have gone for 3 weeks or even a month with no measurable change, but strict adherence, and then finally see a substantial drop. I'm glad your dog has made a nice recovery. Onward and downward!
VivianS - Nice loss! A big kudos for you in using your assessment with the checklist to direct your attention, and taking the steps needed to adhere more closely to those remaining points! It appears you are making real progress in adjusting to the recommended behaviors. That quick and straightforward meal (or 3 meals) from those basic, simple ingredients is exactly the sort of recipe that can make following MWL feel easy.
Cheers to being "set free!"
Golightly - Yay! Goodbye plateau! Fruit is a perfectly acceptable choice for breakfast, either as a preload, as part of the 50/50 "plate" with oatmeal, or both, as Jeff discusses
here and
here. Enjoy, and have a wonderful week!
Noella - That sounds like a really FABULOUS week! What a treat to be able to share this way of eating with two other generations of your family! I imagine being 70 pounds lighter does feel really amazing.
Those happy knees help make for a happy life!
K-Squared - Bravo for focusing on the fundamental pattern of behavior that should ultimately deliver the outcomes you are seeking! I'll record you as "no change" for the time being, and when you feel ready to step back on the scale we can go from there. Since you are taking a break from using the scale as a feedback mechanism, just be mindful that you are making a thorough and clear-eyed assessment against the
MWL 10-Point Checklist and
MWL guidelines, as you are doing now. The more closely you are able to adhere to all the principles and guidelines, the better you will be supporting your advancement.
rsmith0809 - We've just returned from a short vacation, as well! Best wishes for your upcoming travels; the more you can do to plan and prepare for success (including having an adequate supply of adherent foods ready and available), the less you ought to need to struggle with those calorie rich items. I think you'll likely find the journal to be of value.
Kelly140 - Another significant loss and a solid assessment for the week! Having the recommended foods ready to go is always immensely helpful.
Fantastic that you are even less bothered by cravings than you were expecting! What was the chain of events that led to having the roasted almonds on that particular day? Might be an opportunity to further fortify your routine for future challenges.
Lucas - That list of weights and dates is a great document of your steady downward movement! I think the utility of the checklist derives in part from the way it highlights the opportunities for improvement, wherever they may lie - once you rule out all the points that are excellent, whatever remains is a good place to focus your efforts. Well done! Much as you describe, I find potatoes to be among the most satiating foods I eat.
chef16 - Nice loss, Doreen! The simplest way to tell whether you're eating "enough" non-starchy vegetables is, as Dr. McDougall says, to "just eyeball it;" for MWL you should be eating an equal visual volume of starches to non-starchy vegetables. When it feels like you are "sneaking" bread and peanut butter, who are you "sneaking" them from? Are the times when that has been happening different in some respect from the times it doesn't happen? If that cup of coffee doesn't include any other troublesome additions, it probably isn't an issue for MWL.
JeffN wrote:Coffee & Tea
While there maybe Individual reasons to avoid these, they are not an issue for the MWL program. There is no recommendation to avoid them as part of the MWL program. We serve both decaf and regular tea at the program and have no qualms if someone walks to Starbucks and gets a cup of coffee.
Of course, if it is something you personally want to eliminate, it is fine, but not required, to do so.
Drew* - WOW! What a result this week and what a powerful example of what can be accomplished by putting the principles of MWL into action! It is very edifying to hear that you are finding your journal is becoming a valuable tool. It sounds like you took appropriate steps in letting your relatives know what you would prefer to eat, and given the way the situation developed you managed things in a reasonable way, AND big
for planning ways you might manage even better in the future. It's nearly always less arduous to keep the momentum you've established going vs. starting from scratch, so keep it up!
Zoey - Don't be too hard on yourself over missing last week - obviously that trip to the farmer's market must have had you excited! Kudos on attaining a weight & BMI in the healthy range and cheers to feeling really good! Way to go continuing to work on eliminating the liquid calories, that could be checked off your list before you know it. On the days when you had dried fruit and bread, was something different as far as your routine, environment or the context of your situation? Ever onward!
carwex - It works if you work it, for sure! Way to turn last week right around! Like you, the preload concept is an essential part of my practice.
The lecture from Dr. Lisle you mention is one of my absolute favorites!
Lachoffman - Huzzah! 6 lbs for the week, 23 thus far, and well into the 100's! I can see how that would feel encouraging! Kudos to you for maintaining your commitment to MWL while vacationing.
I haven't had them in a while, but
Sloppy Lentil Joes on baked potatoes are a perennial favorite of mine. When I make them, I usually omit the brown sugar and vegan worcestershire entirely, I don't seem to miss it. A full kitchen makes it so much easier to stay on plan. Have fun!
MonkeysMom - It's always encouraging to see some immediate positive feedback on the scale! It's great that you are feeling prepared and excited to make the recommended changes, and you are looking forward to the satisfying flavors of the appropriate foods. The more fully you're able to completely exclude those remaining troublesome foods and adhere closely to the MWL 10-Point Checklist, the more rapidly any cravings are likely to subside.
Pattyj115 - Hang in there! Dealing with increased pain is never easy! I think the impulse to reach for calorie rich foods in an attempt to ameliorate pain is natural for many of us; when my chronic pain (due to CRPS/RSD) is especially severe, that instinct feels quite strong - it took me a surprising amount of time to realize that those foods (in my case sugary ones) only served to aggravate my condition. I think you are right that having some easy to grab adherent options can make a big difference in what choices we will make. Given the season, would
gazpacho make for a nice change of pace?
Tbear - It looks like you've made a good start with over half the checklist well in hand! Points 5 and 7 can be a hurdle for many, it can be helpful to make a special point to focus on of eating of the recommended foods, in the recommended fashion, whenever you are feeling hungry, so as to fortify your "willpower." I think starting a daily journal is a great idea,
you'll be in good company!
minisweet - Good day, Sarah! I think your assessment hits the mark, eliminate the sugary, calorie dense cereals and liquid calories, and try to integrate more activity into your day - I've found a postprandial walk to be a really invigorating addition to my routine. This new week is a great time to "give it another go," armed with last week's lessons!
Gimmelean - I'm so glad you were able to report, despite those difficulties posting! And with a great result to be reported! Well done putting the MWL 10-Point Checklist to work for you!
Gimmelean wrote:These are unprecedented times which really require unprecedented commitment. If you kinda do it it kinda works. If you really do it it really works.
I couldn't agree more!
Growing a Pear - Let me second the WOOT for that result! I believe that the troublesome episodes, like you describe this week, when considered carefully (as you appear to have done), have real value to offer us. In this case you intuited a sense of what you may have been hoping to accomplish with that "mindless munching," and tested what turned out to be a more appropriate substitute in satisfying (or derailing) that impulse. That is a strategy you now have in your toolbox going forward. Let me again applaud you for ditching the Clif bar habit AND for 103 days of abstinence for alcohol.
I agree that those Pleasure Trap connected extinction bursts are real, and sometimes feel like they come out of nowhere. Another WOOT for reaching a weight not attained since 2015!
soulforged - What great reinforcement to have this week's better adherence immediately reflected by the scale! It sure looks like you had a great week, with a sensible list of points for further attention.
rlechols - Very inspiring pictures, Rachel, and a rousing story narrating them! Thank you so much for sharing that! What a journey you've made already, and as you correctly observe - you have the tools to keep going indefinitely.
NateKruse - Welcome back! It sounds like August is a great month for a post-vacation reset! Your assessment with the checklist presents you with a variety of opportunities, so keep moving back "on plan" and making those changes.
lmggallagher - Nice progress, Michelle! I'm so happy to hear that your foot has improved, your bad pain days have been less tightly clustered, and you are feeling more energetic! Those extended "breaks" in between the worst days can be such a boon.
This season of the year does seem to sound a siren song offering abundant delicious fruits - it can be understandably challenging to choose only two! You know where to concentrate your attention for the week ahead.