Up, 1 pound.
1) Start each meal with a soup and/or salad and/or fruit. AT A COUPLE OF LUNCHES, I HAD VEGETABLE SUSHI-NO SEPARATE SOUP OR SALAD.
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. I THINK I AM DOING THIS PLUS WHEN I DON'T HAVE THE VEGETABLE SUSHI OUT, I HAVE SERVINGS OF KALE AT LUNCH AND DINNER. BUILDING UP THAT NITRIC ACID!!
2) Choose fruit for desert. ON TWO DAYS I HAD THREE PIECES OF FRUIT INSTEAD OF TWO.
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. NO ADDED SUGAR OR SALT. I LOVE MRS. DASH!
4) Eliminate all animal foods (dairy, meat, eggs, fish, seafood). NOT AN ISSUE. NO ANIMALS! NO SEA CREATURES!
5) Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). MY CHINESE RESTAURANT GAVE ME A GRATIS VEGETABLE SUSHI WITH AVOCADO.
6) Eliminate any added oil. NO 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. NONE OF THESE FOODS.
8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages). NONE OF THESE BEVERAGES
9) Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. I DIDN'T STUFF MYSELF THIS WEEK.
10) Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). STILL EXERCISING EVERY DAY.
I am very thankful for the MWL and our weekly weigh ins. It is helping me focus on what is important in these crazy times. I will find it interesting to see how my weight settles during the next six months. It is my plan and goal to have MWL as a way of life just as WFPB has become. I have also broken down and started buying smaller clothes. My goal for August is to START some type of weight training. I just have to do it. I don't want to lose any more muscle mass because of my age
. There are simple things to do at home, I just have to START!