Hi to the Group!
Weight change - 1.2 loss
Current weight - 131.4 lbs.
Last Week weight - 132.6 lbs.
1 Start each meal with a soup and/or salad and/or fruit.
Sometimes - definitely room for improvement. I had a gazpacho that I used to preload every lunch in the summer. Haven't found a great replacement yet - most of my "go-to" soups are too starchy for preload. Love fruit or salad option, just sometimes have as part of the 50/50. 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, had 2 "misses" here where I ate starch heavy. Still going for 100% for next week. 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, of course. 5 Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Yes6 Eliminate any added oil.
Yes! I do not add oil and only have this if eating out.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.
No. Have not completely tamed my after dinner snacking on pretzels 100%. Tried with having veggie rice soup -- which didn't hit the spot / change the behavior. For this week. going to have no-fat bean dip and use that + raw veggies. 8 Don’t drink your calories (especially from juices & sugar-sweetened beverages).
Yes9 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!!! Finally back on track. 5 of 7 days for this week and already started out the "new" week right!!! Woo-hoo!!! Victories, comments, concerns, questions:
Today marks 5 month for me of following MWL checklist.
I have lost 27.4 lbs. in this time period and feel 1000X better - more energy (physical and mental), less minor aches and pains, clearer skin, more positive mental outlook. I have "passed by" 2+ pant sizes to the point where I finally feel comfortable in jeans again. One habit that I started with working remotely (due to COVID) - was wearing yoga pants every day... Now, I am on to "new rule" of always wearing pants that do not have an elastic waistband!!
For coming week, I am going to focus on: 1) continuing exercise habit (and it is supposed to rain, I have proper gear!), 2) 100% compliance with 50/50 plate and 3) changing my post-dinner snacking behavior (eat compliant food only!!)...
Notes to members:
* Rebecka --- your post was awesome!! Yay, you!! Very inspiring for anyone who reads it!!
* Kirstykay --- Welcome!!
* Belana --- I am with you (and Mark) on not wanting to exercise in gym right now. Hope you find a good alternative! So many "virtual" types of classes out there now. I got some corny old DVD's from Amazon - like Walk Away the Pounds and Jane Fonda workout...
* Noella --- thanks so much for sharing that link! What a fun (and true) song! Love it!
*Cmcavos ---sounds like you are doing great!! I like how you mention patience. I also am happy with small but steady losses.
*Health 1st --- enjoy your squash!!!
*Gimmelean --- way to go!! Hope you are enjoying the C25K!!
Thank you for this group!! Hope that everyone has an excellent week!!!
Best,
Stephanie