Weight change +/- in lbs:
previous weight 161.8
todays weight 159.7
down 2.1lbs (although this is actually a 2 week loss)
Very happy with this. 1lb a week is good enough for me.
1. Start each meal with a soup and/or salad and/or fruit. Yes.
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.
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.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Yes.
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Not quite. I made a stirfry and put in low sodium Tamari ...and only realised when I was eating it, that Tamari is soy. And, of course, that cashew milk is still creeping in.
6. Eliminate any added oil. Yes.
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.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). Cashew milk in tea. I cracked.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Yes.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Yes. I am training for my next aikido grading and doing 4 x 2 hour classes a week, as well as some basic running, or a minimum 45 minute walk-on the beach with the dog most days.
Victories, comments, concerns, questions:
I bought some new scales and set them to pounds rather than kg, so I dont have to keep converting. As pounds move down quicker than kg's this is very motivating. Also into the 150's!
Low sodium Tamari? Yes or no?
all good this week. no real issues except that darn milk in the tea. I aways have good ideas and plans about how to fix it...and I always crack. Its not the solutions, its the will.
This week I concentrated on No1...starting the meal. I made some cup-a-soup by dehydrating pumpkin and carrot soup, so I just have to pour water onto the powder in a cup. Also I made some salads in a jar, 5 in one go, so I just tip the jar out into a bowel. I have given up trying to find a salad dressing that I like and eat the salad plain or with a splash of lemon. Breakfast is easy, a banana or apple before my run, porridge when I get back.
Next week is to concentrate on No2. Filling the plate with 50% starch and 50% veg. I'm not sure I do this. I have the veg OK, not too sure about 50% starch, particularly before aikido class when I like to eat very lightly. I used to have sweet treats when I got back, vegan baking etc, but I have stopped this since I started MWL and have a cup of tea when I get back instead. (cashew milk
)
thank you Mark. Onwards.