Re: The Behavioral Path to MWL Success - March 2022 Group
Posted: Fri Mar 11, 2022 8:20 pm
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).
yes
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).
yes
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
Victories, comments, concerns, questions: I"ve had several weeks of success following this program. I'm almost to my goal weight. I'm getting finish line anxiety, fear of messing up. Someone mentioned the Lenten season. That is helping me a lot as well. That is more important to me than goal weight or eating off plan or overeating. so there might be hope for me. an upcoming concern is some wonderful new friends I met who will be inviting me to dinner regularly. I think I can set up the ground rules and make it work. yes, it makes me a difficult guest perhaps. but they can handle it. and I'm perfectly happy to bring my food. but it really is easy to describe: if you want to cook for me, bake me sweet potatoes or potatoes and make a salad with just raw veggies, and cut up some fruit. done! and if not, I'll bring my own food. what do you think? is that a good approach? should I not be so demanding?
-George
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).
yes
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).
yes
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
Victories, comments, concerns, questions: I"ve had several weeks of success following this program. I'm almost to my goal weight. I'm getting finish line anxiety, fear of messing up. Someone mentioned the Lenten season. That is helping me a lot as well. That is more important to me than goal weight or eating off plan or overeating. so there might be hope for me. an upcoming concern is some wonderful new friends I met who will be inviting me to dinner regularly. I think I can set up the ground rules and make it work. yes, it makes me a difficult guest perhaps. but they can handle it. and I'm perfectly happy to bring my food. but it really is easy to describe: if you want to cook for me, bake me sweet potatoes or potatoes and make a salad with just raw veggies, and cut up some fruit. done! and if not, I'll bring my own food. what do you think? is that a good approach? should I not be so demanding?
-George