Re: The Behavioral Path to MWL Success - February 2022 Group
Posted: Fri Feb 25, 2022 6:17 am
2/25
1. Start each meal with a soup and/or salad and/or fruit. Yes, no issues here. I batch cook soup.
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. Yes, I did better with 50% green vegetables.
I still can’t wait till the farmer’s market opens!
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. Yes no problem, I keep lots of herbs and spices on hand.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes, I haven’t had any desire for these foods
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes, no desire for them
6. Eliminate any added oil.
Yes, not a problem
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. Yes, no problem this week
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). Yes, no problem here.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Yes, I’m trying to be more mindful of this. Although one meal I probably ate too fast and felt like I overate later.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Yes
I met my daily steps goal.
I actually got out and took a sunny walk this week, as the weather improved. It was nice and will be glad to do it more often
Victories, comments, concerns, questions
Overall a good week, I bought a smaller pair of jeans.
I am not posting my weight loss weekly, although I did enjoy posting it. I will post occasional updates
We had a steakhouse gift card for ages. I just got baked potato , steamed broccoli. My lips were sliding after I ate it, they clearly coated the potato skin with some type of oil, ugh. I still had a loss this week.
1. Start each meal with a soup and/or salad and/or fruit. Yes, no issues here. I batch cook soup.
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. Yes, I did better with 50% green vegetables.
I still can’t wait till the farmer’s market opens!
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. Yes no problem, I keep lots of herbs and spices on hand.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes, I haven’t had any desire for these foods
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes, no desire for them
6. Eliminate any added oil.
Yes, not a problem
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. Yes, no problem this week
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). Yes, no problem here.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Yes, I’m trying to be more mindful of this. Although one meal I probably ate too fast and felt like I overate later.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Yes
I met my daily steps goal.
I actually got out and took a sunny walk this week, as the weather improved. It was nice and will be glad to do it more often
Victories, comments, concerns, questions
Overall a good week, I bought a smaller pair of jeans.
I am not posting my weight loss weekly, although I did enjoy posting it. I will post occasional updates
We had a steakhouse gift card for ages. I just got baked potato , steamed broccoli. My lips were sliding after I ate it, they clearly coated the potato skin with some type of oil, ugh. I still had a loss this week.