Re: May 2021 McDougall MWL Weigh-In Group
Posted: Fri May 28, 2021 10:45 am
Weight change +/- in lbs: N/A. (193.1 lbs. )
MWL checklist
Per a PM with Mark, I am joining in again as I have gained weight and need to get on track with a healthy way of eating...after a hospitalization in late January I lost and then regained weight plus some...
1. Start each meal with a soup and/or salad and/or fruit. Need to start doing this again...
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. 2 out of 3 meals per day on average
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. Needs work as I did so 3 out of 7 days
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Done.
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Goal for this week is to add a commitment to no nuts, avocados, etc. as I did 0 out of 7 days
6. Eliminate any added oil. Oil in the foods that I chose. 0 out of 7 days
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. 0 out of 7 days (my goal for this coming week is to eat whole grains or pasta and veggies or fruit whenever craving crackers, popcorn, bread, nuts or seeds...)
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). Done.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Need to start this see above goal.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Done- average of 30 minutes a day.
Victories, comments, concerns, questions:
I am just starting out again and as you can read, I've got a ways to go with some goal setting and behaviors...
Drew*
MWL checklist
Per a PM with Mark, I am joining in again as I have gained weight and need to get on track with a healthy way of eating...after a hospitalization in late January I lost and then regained weight plus some...
1. Start each meal with a soup and/or salad and/or fruit. Need to start doing this again...
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. 2 out of 3 meals per day on average
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. Needs work as I did so 3 out of 7 days
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Done.
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Goal for this week is to add a commitment to no nuts, avocados, etc. as I did 0 out of 7 days
6. Eliminate any added oil. Oil in the foods that I chose. 0 out of 7 days
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. 0 out of 7 days (my goal for this coming week is to eat whole grains or pasta and veggies or fruit whenever craving crackers, popcorn, bread, nuts or seeds...)
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). Done.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Need to start this see above goal.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Done- average of 30 minutes a day.
Victories, comments, concerns, questions:
I am just starting out again and as you can read, I've got a ways to go with some goal setting and behaviors...
Drew*