Re: December 2020 McDougall MWL Weigh-In Group
![Post Post](./styles/mcd/imageset/icon_post_target.gif)
Weight change +/- in lbs: -0.4# (Fist pump)
1. Start each meal with a soup and/or salad and/or fruit.![big grin :D](./images/smilies/biggrin.gif)
2. Follow the 50/50 plate method for your meals. 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.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).![big grin :D](./images/smilies/biggrin.gif)
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products.
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.![big grin :D](./images/smilies/biggrin.gif)
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Echoing Zoey, thank you again for covering the boards, wildgoose! I hope Mark is doing something fun and relaxing.
This is the season I typically gain a few pounds. Without this resource--the gentle accountability, the pragmatic encouragement, the objectivity of the checklist--I have no doubt I'd be continuing that pattern.
In terms of my behaviors, this week is virtually identical to last. I exercised only 5/7 days. I have 1 troublesome off-program food I am still aiming to ditch. But if I focus on keeping my foods "wet" and eat plenty of vegetables, I feel better, the weight inches down, and I feel like I'm gaining the headspace to fight this one battle. (It's been important for me to have a savory breakfast.)
See you next week!
1. Start each meal with a soup and/or salad and/or fruit.
![big grin :D](./images/smilies/biggrin.gif)
2. Follow the 50/50 plate method for your meals. Choose fruit for dessert.
![big grin :D](./images/smilies/biggrin.gif)
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.
![big grin :D](./images/smilies/biggrin.gif)
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
![big grin :D](./images/smilies/biggrin.gif)
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
![big grin :D](./images/smilies/biggrin.gif)
6. Eliminate any added oil.
![big grin :D](./images/smilies/biggrin.gif)
7. Eliminate all higher calorie-dense foods including flour products.
![Crying or Very sad :cry:](./images/smilies/icon_cry.gif)
8. Don't drink your calories (especially from juices & sugar-sweetened beverages).
![big grin :D](./images/smilies/biggrin.gif)
9. Follow these principles, eating whenever you are hungry until you are comfortably full.
![big grin :D](./images/smilies/biggrin.gif)
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
![idea! :!:](./images/smilies/idea.gif)
Echoing Zoey, thank you again for covering the boards, wildgoose! I hope Mark is doing something fun and relaxing.
This is the season I typically gain a few pounds. Without this resource--the gentle accountability, the pragmatic encouragement, the objectivity of the checklist--I have no doubt I'd be continuing that pattern.
In terms of my behaviors, this week is virtually identical to last. I exercised only 5/7 days. I have 1 troublesome off-program food I am still aiming to ditch. But if I focus on keeping my foods "wet" and eat plenty of vegetables, I feel better, the weight inches down, and I feel like I'm gaining the headspace to fight this one battle. (It's been important for me to have a savory breakfast.)
See you next week!