Hello everyone.
My weight is down 0.8 this week.
Using the 10 point MWL checklist has been enlightening as it's made me reflect on some of the points and make changes to my current eating patterns. Overall I've scored just 8.2 out of 10 across the week which I'm happy with. And yes, I did use fractions in some cases rather than a binary 0 or 1 score.
Consistently scored 0 on point 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. due to having some bread every day.
Worked consciously at applying points 1 and 2:
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.I generally do pretty well with eating proper meals during the day but things unravel during the evening when I graze on more calorie dense items. I realised that I could apply these 2 points to snacks as well as meals. I think I've heard Dr Lisle say when tempted to have an unhealthy snack, have something healthy to eat first, so this was a useful reminder. Also, I decided to try and stop thinking about 'snacks' as a concept and to categorise everything as meals.
With regard to number 9:
Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself. I noticed that I eat in the evenings even though not hungry.
Am going to re-watch a couple of Dr Lisle's webinars on
The Perfect Personality and
The Cram Circuit to help me focus on making further improvements in the coming week.
Did consistently well on the other 6 items on the MWL checklist:
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.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).The exercise experiment is going well. After posting about it here, I learned that my brother is doing a charity challenge to exercise every day in January, so that's given me a bit more motivation in this area. Monitoring daily exercise has caused me to take at least one extra walk, and to try a new yoga class.
How's everyone else doing this week?
Best wishes, Sue x