I came to write my weigh in post for the MWL Group thinking it was Friday evening, then saw Mark's closing post and it was a total *FACEPALM* moment!!! I don't know why I thought it was Friday! I digress...here is my weigh-in post here instead!
Weight change +/- in lbs: -0.2
1) Start each meal with a soup and/or salad and/or fruit.
I was able to for dinner only, not for breakfast or lunch for time reasons.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 desert.
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).
Questions, comments, concerns: I am less than impressed with my weigh-ins lately! It does make me kinda sad when I don't see more. Especially with so much weight to lose yet. I had a couple slips ups, but not big enough (I think) to impede weight loss. Two factors though: it is about to be that time of the month, AND I started working out daily after work. Just the elliptical. So I know both of those things affect weight. I also did add a little salt back in. And I do hold onto water easily.
For breakfast and lunch I was having a hard time eating enough food with time restraints. What I did was make them potato/sweet potato based so I could eat more starch, less veg, and be satiated for longer. Then for dinners I'm doing a lot more vegetables and preloading when I can. Seems to be helping!
I am sticking with it! Hopefully next week will show better progress. Will continue to focus on the checklist and avoid slip ups.