Re: June 2021 McDougall MWL Weigh-In Group
Posted: Sat Jun 19, 2021 10:24 am
Weight change +/- in lbs: -3 lbs (186.6 lbs.)
MWL checklist
1. Start each meal with a soup and/or salad and/or fruit. Continued an average of average 2+ out of 3 meals. One day I had a piece of fruit before my meal in the morning. Maybe this counts!
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. 2.7 out of 3 meals per day on average. Occasional snack on 3 days was the exception.
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. No added sugar except Friday. I reduced my sodium somewhat overall! I will keep working on this!
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Done. 0%
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Mostly done with some soy product and avocado added on two or three days. Not much.
6. Eliminate any added oil. I am working on getting on reducing the fats. I have not added oils. There are occasions at dinner on the weekend that I am served something that is fried. But on the whole, I am doing well.
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. 4 out of 7 days. Improving.
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. I continue to rate my hunger or lack of hunger before meals and will do my best to include snacks in the mix as these should be considered. It is helping me not have a false perception that I need to eat more, especially when following the loading up with salad, soup or veggie and a mix of 50/50...plus it takes 20 minutes or so to be aware of how full one is so I am conscious about the timing as well...
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). I am on track with this!
Victories, comments, concerns, questions:
Taped my knuckles with duct tape before using my gloves during kickboxing class! Helped a lot. Plan to get some wrap.
Finished up some burgers from Jeff's recipe. Plan to make some more, but with less cayenne pepper! I do like them hot though. Maybe some pepper flakes would work better.
Recap: I have been eating well mostly to satisfaction. With the exception of some snacking after kickboxing class (and it did not satisfy the hunger until I had dinner with soup first), I mostly followed MWL. As noted, planning ahead is really important. Having an MWL snack or even some fruit before a meal or after kickboxing would help in case I am tempted next time or any time! Bringing it along helps. Or there are usually some bananas in a convenience store.
Drew*#
MWL checklist
1. Start each meal with a soup and/or salad and/or fruit. Continued an average of average 2+ out of 3 meals. One day I had a piece of fruit before my meal in the morning. Maybe this counts!
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. 2.7 out of 3 meals per day on average. Occasional snack on 3 days was the exception.
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. No added sugar except Friday. I reduced my sodium somewhat overall! I will keep working on this!
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Done. 0%
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). Mostly done with some soy product and avocado added on two or three days. Not much.
6. Eliminate any added oil. I am working on getting on reducing the fats. I have not added oils. There are occasions at dinner on the weekend that I am served something that is fried. But on the whole, I am doing well.
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. 4 out of 7 days. Improving.
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. I continue to rate my hunger or lack of hunger before meals and will do my best to include snacks in the mix as these should be considered. It is helping me not have a false perception that I need to eat more, especially when following the loading up with salad, soup or veggie and a mix of 50/50...plus it takes 20 minutes or so to be aware of how full one is so I am conscious about the timing as well...
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). I am on track with this!
Victories, comments, concerns, questions:
Taped my knuckles with duct tape before using my gloves during kickboxing class! Helped a lot. Plan to get some wrap.
Finished up some burgers from Jeff's recipe. Plan to make some more, but with less cayenne pepper! I do like them hot though. Maybe some pepper flakes would work better.
Recap: I have been eating well mostly to satisfaction. With the exception of some snacking after kickboxing class (and it did not satisfy the hunger until I had dinner with soup first), I mostly followed MWL. As noted, planning ahead is really important. Having an MWL snack or even some fruit before a meal or after kickboxing would help in case I am tempted next time or any time! Bringing it along helps. Or there are usually some bananas in a convenience store.
Drew*#