by trueunity » Sun Jun 18, 2023 10:09 pm
A 10-Point Checklist for Maximum Weight Loss
Start each meal with a soup and/or salad and/or fruit. YES, all meals start with cooked veggies mostly but sometimes I eat salad and veggies.
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 and NO. I have been doing visual and weighing food on a food scale to get my numbers a bit more even. I think I have been over eating on healthy food and I feel like its causing me to not release weight.
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
Eliminate all animal foods (dairy, meat, eggs, fish, seafood). YES
Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). YES
Eliminate any added oil. YES
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
Don't drink your calories (especially from juices & sugar-sweetened beverages). NO. I had 3 cups of coffee with 1 tbsp of oatmilk creamer in each cup.
Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Not starving myself and not stuffing myself, but in all honesty I have been slightly restricting my calories. Trying to push through a plateau.
Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). YES I did (2) 30 minute workouts and a 1 hour walk on the treadmill at 3.5 to 3.8 speed.
Decided to use the MWL check list to get this party started. I disappeared for a bit because I did not know what to write. I saw that Mark use to do this, so I think it might help me.
Current Weight 131 pounds
Water: 108 Oz