Weight change +/- in lbs: -0.9 lbs
1. Start each meal with a soup and/or salad and/or fruit. No, not hungry enough at breakfast.
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. Yes
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, had coffee creamer a few times.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). Yes
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). No, Had small amounts of nuts in sauce.
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). No, coffee creamer
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Yes
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). 3/7 days
Victories, comments, concerns, questions:
Had a good week, all in all. My waist to hip ratio has improved since the last time I measured; Hoping I can get it in healthy range in the next few months, as well as reducing BMI. BMI is at the higher end of healthy range now, which is a victory.
Goals: 7/7 days for exercise next week. Work on coffee creamer, but that is a roadblock for me. I have given up coffee completely in the past (due to my love of creamer), but I really miss the energy burst from the caffeine and hate to drink it black. Maybe experiment with tea this week as a good compromise.
Thank you so much for your insight and accountability!