Friday 10/23/2020
b: soup; 1 potato
snack: 1 pear
l: brown rice and vegetables and black beans (sat in a meeting and brought my own lunch, but didn't feel like I had time to heat up my lunch I brought and soup)
snack: 1 pear
dinner: salad
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.
Yes.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too.
Yes. I'm having an issue kicking salt. I probably won't remove this completely unless it starts to cause an issue, so far so good.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Yes.
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados,)
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. No almond milk this week. It's a Fall miracle
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Yes. Huge focus this week that seriously paid off.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily.
Did rebounding to warm up, did week 5 KI HIIT abs and cardio, 5 mins. of yoga to stretch it all out. Hope to get in 2-4 miles of walking tonight after work.
Today is my 3rd weigh in and I'm down 7 lbs. I'm really excited about this. This feels like a huge accomplishment after feeling pretty defeated last week. Week 3 is where I got some serious footing under me because I realized the biggest issue I have been having is #9 from the MWL checklist. I think really focusing on that that is a game changer for me. I don't think I was being honest with myself how much I was eating. I don't think I was being honest with myself when I asked if I was compliant with 9.
I ate soup pretty much with every meal. I oddly love it for breakfast. Then I'd put whatever else I was eating in a small bowl telling myself if I needed more food, no problem, I could go back and get more. I'm a clean your plate kind of person. What I noticed is I'd eat the small portion (knowing I could have more) and realized I was fine with the small portion. If I was hungry in 2 hours I'd eat more. But I noticed that wasn't the case at all and that surprises me. Again the preventative eating I've been doing, just racking up the calories.
Because I've been really overeating, this week I've been focused on recognizing my body's true signs of hunger. I realize now I had lost touch with that and now I'm trying to pay attention to how I feel. The past 2 nights I didn't eat dinner because I was not hungry at all. The habit of eating dinner with my husband and then not eating dinner made me feel really uncomfortable. Not because I was hungry but because I feel like it's not polite. I'm a creature of habit. I'm a creature of schedule. I thought back to how many times I'd eat dinner and have that realization I'm not even hungry. I'd say "I'll just have a small bowl of salad" (to simplify our life, we eat salad for dinner every night, with a little brown rice, chickpeas and potatoes mixed in so it feels like a legit meal) and many times I'd just finish the bowl of salad so I wouldn't have to put away leftovers. So I'd add in a bunch of extra calories my body absolutely did not need, my thinking was--it's salad, it's healthy, how much extra food / calories is that anyway? But I'd literally feel so bloated and uncomfortable afterward. I thought I was bloated because it was kale/beans -- NO! That bloat was absolutely from overeating!
I don't know if I was eating to be social with my husband? I can certainly be social without eating (I have sparkling conversation skills
). But I had this realization and part of me is embarrassed I had been doing that and the other part of me is shocked that I was ignoring the whole eat when you are hungry idea.