Mark's Replies for March 19 - Part 1
Mark's Replies for March 19 - Part 2
By my count, 21 participants reported for our third March 2021 MWL weigh-in! If I neglected to include anyone, or you notice an error in the tally, please let me know (via PM so we can keep the thread as tidy as possible, or in a post here if you cannot PM).
Here are the results for the third Friday in March:
Week ending 3/19/2021: 21 participants reported a total loss of -8.30 pounds
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Texaslil +2.20
Rachael +1.60
birdy birdy +1.20
CindyD +0.80
PonysPlants +0.60
Gimmelean +0.50
PotatoHead1980 +0.20
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Total gains: +7.10
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NO CHANGE / MAINTAIN / STARTING OUT
Cliv 0.00
GreenFroG 0.00
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Noella -0.20
Anne57 -0.80
Rebecka22 -0.80
Bunsofaluminum -1.00
Chef16 -1.00
Principality -1.00
Squealcat -1.20
JaBee -1.50
Growing a Pear -1.70
Cmcavazos -2.00
HoustonJason -2.00
Moonlight -2.2
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Total losses: -15.40
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Cumulative group loss for March 2021 to date: 54.70 pounds
Average loss for week ending March 19: 0.40 pounds
Cumulative group loss for January 2021: 117.20 pounds
Cumulative group loss for February 2021: 39.40 pounds
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Next Weigh-In is on Friday, March 26, 2021.
Congratulations to everyone who participated this week! Consistent adherence over a sufficient duration of time is the surest path to the results you seek!
Among my favorite resources for putting the notion of "exceptions" into an appropriate perspective are Jeff's articles in the Myth of Moderation series - Pt 1: Do All Foods Really Fit?, Pt 2: The Impact of “Just A Little Oil!”, & Pt 3: Is Your Diet Exceptional?
Reviewing these articles, several points seem particularly pertinent to our discussions this week. The observation below is in regard to dining out and the impact of oil.
And looking at the potential effect of a variety of common "exceptions,"JeffN wrote:I was in an Italian restaurant a few weeks ago that is supposed to be known for its "healthy" food. One of the members of the party I was with was trying to order a "heart healthy" meal. She ordered pasta primavera with a plain tomato sauce and specifically requested it be cooked with "as little oil as possible." When the dish came out, there was so much oil in the plate, she asked for a second plate so she could lift out the pasta and veggies from all the oil and put them in a new bowl. After she did this, we looked at the remaining oil in the original plate and there had to be over 1/2 cup if not more, of oil left in the original bowl. A 1/2 cup of oil is the equivalent of 8 tbsp. Imagine the impact this would have had on someone trying to eat "Heart Healthy." Even though she removed the pasta she was going to eat from all this oil, we still have no idea how much oil was still left in the pasta, veggies and sauce.
Hopefully these articles offer some valuable insight in assessing how exceptional your diet may or may not be, and give a sense of direction toward the degree of adherence you might seek to maintain in service of your important goals.JeffN wrote:So, let's look at the impact of few items that are often considered as exceptions and what would happen if you added in just a few of these.
- A tbsp of oil is ~120 calories
- A tbsp of sugar is ~50 calories
- An ounce of chocolate is ~150 calories
- A 5 oz glass of wine is ~120 calories
- A serving of a refined grain is ~80-100 calories
- A small piece of vegan pie, cake or a cookie can easily be 100-150 calories (or more).
The total of the above is over 620-690 calories which would be over 1/3 of an 1800 calorie diet, over 1/4 of a 2400 calorie diet. And that is for just one serving of each. If you have 2 servings of each, you are around 1300 calories which is over 2/3's of an 1800 calorie diet and over 1/2 of a 2400 calorie diet.
As you can see, it is very easy for these exceptions to add up. And, if you add in a few more of these "exceptions," the exceptions have become the rule, and the healthy foods have become the exception and while you may have an exceptional diet, it is not healthy.
Take care everyone, have a fabulous week, and be well!