Re: The Behavioral Path to MWL Success - June 2023 Group
Posted: Fri Jun 16, 2023 8:11 am
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
Happy to again just report a simple "yes" for all of the above. Been in a really good groove. I've been taking short walks every day but not working out as much as I usually do. Number on the scale continues to go down, not that that's the most important thing to be paying attention to, just noting that it's happening. Anyway I'm continuing to do the thing and it seems to be working well. Paid particular attention to #9 this week. Happy June, talk next week!
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
Happy to again just report a simple "yes" for all of the above. Been in a really good groove. I've been taking short walks every day but not working out as much as I usually do. Number on the scale continues to go down, not that that's the most important thing to be paying attention to, just noting that it's happening. Anyway I'm continuing to do the thing and it seems to be working well. Paid particular attention to #9 this week. Happy June, talk next week!