Judy_Bell - Would it be helpful to look at things this way - you do have some agency over giving yourself the best chance at consistent, healthy weight loss over time, by doing your very best to employ the behaviors recommended by the MWL 10-Point Checklist, right? I've seen some "mayo" type recipes with white beans substituted for cashews, obviously that wouldn't be as rich tasting, but could be a possible adjustment. I would think that the primary concern with canned green jackfruit could be added salt, as it is often canned in brine. I would certainly agree that reaching for some fruit when you want a snack is a better choice than turning to more troublesome foods; Jeff points out another possible option
here -
JeffN wrote:However, vegetables would be a better choice and/or a meal of 50% starch and 50% vegetables (and/or fruit) by volume. A meal of 50% starch and 50% vegetables by volume would have a very low calorie density. So, a bowl of 50% oatmeal and 50% berries by volume or a bowl of 50% rice and 50% veggies by volume may be the better choice. You get the starch to help satisfy you and the fruit and/or veggies to help lower the calorie density.
Belana - It seems likely that your rate of weight loss could be pretty gradual, given the weight from which you are starting; the checklist can point you toward where to direct you efforts at further changes for achieving a calorie deficit.
Belana wrote:Eating this way is definitely going to be lifelong for me. I just don't feel good if I'm not eating like this.
Athletically, it does benefit me to eat this way.
My feelings exactly!!
pootsy - I'm so sorry you are suffering with back pain! I'm sure that does make for a difficult, stressful time. You appear to be approaching the situation with great aplomb - it is clear that the efforts you put into supporting your adherence helped, you had that Longevity "stew" at the ready, and kept the MWL 10-Point Checklist at the forefront of your attention. I hope your recovery is smooth and easy.
taymariekay - You are the best judge of the changes in behavior you're willing and able to work toward achieving; if MWL fits your current goals and the effort required feels worth the benefits, then I'm very glad you've decided to stay.
You are succeeding with half the points already, which is great; your self-assessment with the checklist highlights the areas where greater focus might better support your efforts. Do you prefer the taste of
coconut aminos to regular salt? It's just coconut sap with salt added, right? Could a sprinkle of salt on the surface of your food serve the same purpose? Coconut aminos are allowable as a condiment, but of course the same guidelines apply as for any added salt / sugar.
Zoey - Woo-hoo! Pound-a-week club! It is delightful you're feeling that your efforts are paying off, succeeding at something one has deemed important is always a proud moment. 9/10 "tuned in," with one target for that "laser focus." Do you have a strategy for stopping drinking those calories? The general recommendation for group participants is to weigh yourself once a week, for all the reasons Jeff discusses
here.
JeffN wrote:If you are trying to lose weight, I suggest that you weigh yourself once a week.
. . .
The reason that I suggest weighing yourself once a week (and not more often) if you are trying to lose weight is there are many things that can contribute to daily weight fluctuations, including changes in glycogen, water, fiber, stools and salt. Seeing those fluctuations when they go up can be discouraging. If you are someone who wants to weigh yourself every day, don’t focus on the daily weight number. Use a rolling average, which will help smooth out any daily fluctuations.
Could a bedtime check-in with the MWL 10-Point Checklist serve the same motivating purpose for avoiding "getting lazy?"
courtneywagasky - I think it's understandable to feel discouraged when a goal we have deemed important seems out of reach. What would happen if you hit that goal in the middle or end of July, instead? How might you feel? Is there something significant attached to achieving that specific weight within a specific time frame vs. doing your very best and arriving there somewhat later? The best thing you can do to support achieving your goals is to consistently practice the behaviors outlined in the MWL 10-Point Checklist. Is it unreasonable to think that the inclusion of higher fat plant foods, added oil, and calorie dense foods are more likely to be hindering your efforts than a precise, granular assessment of hunger cues? When you feel you are eating mindlessly, what sorts of foods are you choosing to eat? As you said, all you can do is move forward, and taking a moment to consider these questions could possibly provide reassurance in that direction.
goal140 - I'm glad you are back posting! I know it can be understandably difficult to report disappointing results, but I would very much encourage all participants to post a report (if you feel at all able to do so), no matter whether it reflects favorably on the week or not; I think consistently assessing our behavior pattern is helpful. If omitting bread is your primary opportunity highlighted by the checklist, and bread feels addicting, would it be impossible to remove bread from your immediate environment? Or at minimum put in place some significant obstacles? Rebounding sounds very fun to me!
JaBee - Kudos! That sounds like a pretty successful week to me! Were you adding salt in excess of the
guidelines?
Ejg - Sounds like you have some ideas of where to direct your focus heading into next week; if you're excelling at the other 8 points from the checklist, you are in a great position, and the 50/50 plate with a preload will serve to lower the overall calorie density of your meals, while optimizing satiety.
Lakegirl - I think you've captured some excellent lessons from a challenging week! Try not to beat yourself up over a single weigh-in result, recognizing these slip-ups when they occur, getting back on track, and enacting methods for preventing the same slip-up from recurring in the future is part of the process of making this work.
Lakegirl wrote:The good thing is, I realized I just have to have my meals regularly, and just as prescribed. Those meals really are filling, delicious....and I don't give in when I've had a decent size 50/50 plate. I know this in my head, but it is not yet in my bod, and not automatic. In both cases I had not had enough of "my" food. OK. more practice needed!
That realization is invaluable! And more practice is exactly the correct prescription. If you want to make things really easy on yourself, would it be impossible to entirely remove those troublesome, tempting sweets from your environment?
Lakegirl wrote:I'm glad to post this week. It's clear what I need to do to do better next week!
That's how it is supposed to work!
The no-salt added beans are the better choice, whether the difference is noticeable to the palate or not. Just FYI, on the off chance that you don't know already, butter beans are the same as lima beans, so you might often find them labelled that way in stores as well. I've usually been able to find dried lima beans in the average grocery with the other dried pulses, which is another option (requires cooking them, of course; I use my Instant Pot for that).
laurag - "Under 40" is very exciting, I'm sure!
You've put some great practices in place keeping active, choosing fruit for dessert, and using Jeff's Fast Food recipes to satisfy your hunger.
The next step is to give similar attention to the remaining areas where you have some opportunities. What should you do to "set yourself up" to assemble adherent 50/50 meals? What things can you do to make it impossible to drink your calories?
