wavingwheat - Hello! It seems you have made a great start, Carol, and have a clear idea of where to focus your attention. Keep it up!
I think it can be useful sometimes to not view our efforts from the standpoint of "needing to eat less," but rather concentrate on eating the recommended foods, in the recommended fashion, whenever we feel hungry. Best wishes for days ahead with peaceful sleep free from interference.
laura_delao - I'm happy you decided to continue! As you so correctly recognize, you have made some important and beneficial behavioral changes already, adjusted your routine in support of your goals, and as you continue to put in the effort toward other appropriate changes, those new habits will continue to develop with time. I would imagine you'll adjust to exercise with less soreness as you go, but be careful not to overdo things - you wouldn't want an injury.
josietheschnauzer - I'm embarrassed by how many times I had to "relearn" that lesson before it stuck, but I do believe that with ongoing effort and attention these powerful, informative experiences can result in lasting changes for the better.
Reni - I'm very sorry to hear you were beset with vertigo and nausea this week; feeling poorly never makes things less challenging. I hope you are on the mend! Congratulations on those blood sugar levels in the non-diabetic range! Keep making the best of each opportunity to support your goals.
kirstykay - Welcome back, Kirsty! And talk about returning with a fanfare! Big congratulations on all those improved biomarkers and on losing 10 pounds since the last July weigh-in! I'll record your loss of 2.6 pounds for this week so that everything is current. Achieving the outcomes we are seeking through our changes in behavior isn't an easy path, but with perseverance and time (and adherence) those results are obtainable. You can do it!
Kelly140 - Nice loss! You have some clear, tangible ideas about where improvements can be made, and otherwise that looks like a pretty solid week. Awesome work continuing to build that exercise habit! Carry on sticking with it, adhering more closely to the guidelines where you can, and your determination is bound to pay off!
Joanne_elon - Great progress!
Onward!
chef16 - Farewell to another pound, Doreen! It sounds like you are doing your best to navigate that particularly challenging situation at work; as you say, it's a work in progress. Continue to work out the bugs, as best you are able; given the known difficulties with workplace meals, it seems especially wise that you are adhering as closely as possible when you have the opportunity to do so.
LittlestTree - Off to a smashing start! That seems like a successful week to me. Mentally categorizing non adherent foods as "not food for me" was something I found to be very helpful, too. Well done staying away from bread and other calorie dense "treats" throughout the week.
Your next goal to eliminate the soy milk seems appropriate; that new habit is just waiting to be built.
Dot - 2 more lbs making their exit! I totally agree that deviating from the MWL guidelines when eating out is all too easy, even when we are making some effort to choose wisely.
In this thread, Jeff describes some basic variations of "dining out cards" that can be handed to a waiter or chef outlining the key points for a satisfactory meal; that might be something you could adapt and use for future outings. Those social pressures around food and dining rarely make things easier. As you note, losing weight, and looking and feeling great is a pretty nice reward for your efforts!
Growing a Pear - The Pleasure Trap is pleasure-trappy, to be sure! My own process involved a sequence of experiences, much like you describe, where a particular situation, choice or food put me right into the Pleasure Trap, necessitating clawing my way back out. Over the course of time, I really took note of how wonderful it felt to be in the groove, and what a pain it was to have to work my way back there after letting myself get knocked for a loop. For me, being in a deep groove is such a great feeling, and makes so many other aspects of my life better and easier, that I've become extremely zealous about protecting it. Nowadays, it really feels like that deep groove is where I live, but it definitely didn't happen overnight or without bumps along the way. Guard the groove!
Lucas - Kudos! A happy report in truth! The Kirkland Organic No Salt Seasoning is definitely a staple in our house (I'm guessing that is the seasoning you tried). I've been really pleased with everything I've ever ordered from Penzey's, as well; they have a whole listing on their website for salt free spice mixes. The various flavors of Mrs. Dash are great, too. Enjoy! Having the knowledge of what to do to make progress toward our desired outcomes is perhaps the first big piece of the puzzle. You have that knowledge, and you know how to adhere to the MWL guidelines within the context of your own situation and routine. Working on improved consistency would seem to be a logical next step; you know what to do and how to do it, and you've experienced a number of successes, so now it is just a matter of diligently and persistently acting in accordance with that knowledge. And then doing it again, and again, and again.
And "suddenly" the habits are built and you find yourself at your goal. Press on!
Pattyj115 - Woo-hoo! You
should feel good about your progress, that seems like a pretty outstanding week! Focusing on "what" to eat offers the great advantage of being well within our control; I'm so glad that paid off for you, and that your vegetable soup is seeming less "ho-hum" after some sprucing up. I always think of the recommended foods as the best building blocks for strengthening my willpower. Who doesn't like clothes feeling looser, right?
OrangeBird - That procedure sounds like it was a real bear! Great work adhering to the principles in spite of that!
I'm sure with continuing adherence you'll see a positive trend before long.
texaslil - Wow! That is a substantial drop, Laila! So many different factors, many of which may be out of our control, can affect an individual weigh-in result, as Jeff discusses in
To Weigh or Not to Weigh.
JeffN wrote:there are many things that can contribute to daily weight fluctuations, including changes in glycogen, water, fiber, stools and salt.
I think the best thing we can do is focus our efforts where we have the most control and can make the biggest impact - our pattern of behavior. The most reliable thing you can do to support continuing, steady, sustainable weight loss is to continue to align your habits and routine as closely as you can with the overall pattern described by the MWL 10-Point Checklist. Progress as measured by the scale can tend to come in fits and starts for many of us, but what is more revelatory is the typical pattern over time; if we look at your reports since the end of July, you've averaged ~1 lb / week overall, which is pretty much right on track. Excellent work keeping smoothies off your menu! All of us are a constant "work in progress," right? Jeff discusses some ways to address bloating in
this post, although they may or may not apply to what you're describing.
Lachoffman - Congratulations on losing 29 pounds since the fourth of July! The fewer of those "adult beverages" and meals that don't meet the guidelines you allow, the better you'll be supporting continued progress. That
Marinara Sauce sounds yummy!
by LittlestTree » Sat Sep 05, 2020 8:16 am 
