by AnnetteW » Fri Jun 19, 2020 7:15 am
June start weight - 156
June 12 - 154 (down 2 lbs)
June 19 - 153 (down 1 lb)
1. Start each meal with a soup and/or salad and/or fruit. still plating my food, though if I have a salad I eat it first, no soup in the summer
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. doing well with this, except for breakfast I have some berries or 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. I've greatly reduced the salt, but not eliminated it, I can't imagine eating beans with no salt, but I'm using much less
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Check!!!
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).I continue to work on this. I did rebel one afternoon and eat a bunch of almonds. But I've stopped the soymilk. We had a small amount of tofu in a stirfry one night, but it really was used as a condiment. Oh and some avocado in homemade sushi. Um...this is still my most difficult area to deal with.
6. Eliminate any added oil.Check !!!!
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. Pretty good, but did have dates on the day of the almond binge
8. Don't drink your calories (especially from juices & sugar-sweetened beverages).Doing fine with this and have continued to have no alcohol
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.I still feel like I overeat.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).I have continued to walk daily, though some are shorter walks, as my feet will hurt (due to a foot surgery I had), I'm doing some weights too
I'm definitely eating a few too many fruits, but summertime fruits are so yummy. Mentally I become a bit of a basketcase, wanting to throw in the towel, but then I have a talk with myself and pull myself back up. My belly definitely feels flatter. I know I struggle with weightloss, I do no like the little bit of discomfort it gives me. It's like my body can feel when it is in a deficit and does everything it can to make me eat something. It's not a belly feeling. Sometimes I really get tired of thinking "oh, I need to add a vegetable to this dish"...and I enjoy eating my veggies.
On to next week.