by Sue M. » Fri Jan 03, 2020 1:29 pm
Today I start a focus on the Maximum Weight Loss plan. I don't tend to journal, but like eating better trying other new things like writing down my journey may help me.
I'm starting at 162 pounds. I would be most healthy in they 130s.
I've attempted to eat McDougall style for over 10 years. I started at 180 pounds and I have seen great health benefits. But what it takes to stay a bit overweight (eating those occasional cookies, cakes or just processed foods) adds a discomfort to my overall frame and personal pride. There is a bit more arthritis, back pain and feet pain than I would like and I would feel much better lighter and I do have a several pieces of clothing that I'd like to get back into. And wear my slacks more comfortably around the waistline. I've been as low as 145 less than 1 1/2 years ago so I know I can do this. But it takes attention regularly.
I will do this!
I'm focusing on this 10 point checklist.
As lunch is coming up soon I must figure out how to start with soup or salad (#1). Maybe fruit will do for this meal. I'm not quite ready with the right foods so shopping is in my future today.
10 Point Checklist
1. Start each meal with a soup and/or salad and/or fruit.
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.
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.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
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.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
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