Re: The Behavioral Path to MWL Success - March 2024 Group
Posted: Thu Mar 07, 2024 5:09 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 desert
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 good week, nothing eventful
Another great week, nothing eventful. I think 2024 has been successful because I’ve been doing a fairly simple workout of youtube grow with Jo . I do 20-30 minutes daily. I sometimes do yoga for stretches.
I have also been drinking half my body weight in water.
I cut off my eating at 6:00 now, and am better prepared with food.
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 desert
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 good week, nothing eventful
Another great week, nothing eventful. I think 2024 has been successful because I’ve been doing a fairly simple workout of youtube grow with Jo . I do 20-30 minutes daily. I sometimes do yoga for stretches.
I have also been drinking half my body weight in water.
I cut off my eating at 6:00 now, and am better prepared with food.