Moderators: JeffN, f1jim, carolve, Heather McDougall
JeffN wrote: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.
If you find yourself desperately craving something sweet, I might suggest having some fruit, or ideally, a 50/50 serving of starch with vegetables or fruit. Onward!JeffN wrote:In regard to added salt and added sugar, we recommend buying and preparing food without either and if any are to be used, to add them at the table on the surface of the food. If either one is troublesome and create uncontrollable cravings for you, then leave them out.
Agreed. That does seem like progress worth noting. Assuming that single meal out accounts for the NOs on your checklist, you did well keeping any "exceptions" fully confined. Keep aiming to adhere as much and as consistently as possible. I find Jeff's "Hedge Your Health" strategy a particularly useful lens to apply to dining out and other less controlled situations. Have a great week!Rebecka22 wrote: I think I’m getting better at ordering and I didn’t use it as an excuse to eat a bunch of other stuff, so definitely progress.
If you are feeling hungry at any given time and need a snack, the recommendation would be to eat of the recommended foods, ideally an equal visual volume of starch and fruit/vegetables. As you observed, you know MWL works so keep at it!JeffN wrote:The fundamental basic principle of the MWL Program and the principles of calorie density is "whenever hungry, eat until comfortably full of the recommended foods." Because of this, there is no reason for anyone to feel hungry when following our guidelines. The recommended foods are minimally processed starches, fruits and vegetables. The most satiety, short term and long term comes from minimally processed starches and to keep the calorie density low, have them with some non-starchy vegetables. Remember, we do not have to figure out if it is true hunger, appetite, craving, etc. However, to be successful, you have to prepare for success and make sure you have availability of minimally processed starches throughout the day.
At the 10-Day program, the snack room is full of veggies (cherry tomatoes, baby carrots), fruits (apples, oranges) and starches (regular hummus, roasted red pepper hummus, potatoes, Split pea soup, Black bean soup, and Lentil Couscous soup). People choose from both the starches and fruits/vegetables. Choosing just vegetables or fruit will not be enough for most people to feel satiated. If you experience cravings for unhealthy foods, you can beat these cravings by choosing healthy foods to eat and knowing that these cravings will eventually pass and stop. However, you can not beat your biology (hunger) and your biology/hunger will eventually win.
Awesome! The behaviors drive the lasting outcomes, so when our behaviors comport with the recommendations we know our actions are in support of attaining our health and weight loss goals.Gimmelean wrote:I followed the checklist, feel great, and not stressing about it for once. ( first time ever)
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