Happy Saturday, all. Net rolling average this week: -0.1#
SW this week: 144.1# <---made a mistake in rolling average calculation last week. Actually lost 1.0 which puts me at this starting weight
CW: 144.0#
GW: ~135#
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts.
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.
8. Don't drink your calories.
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).
Am running an experiment to see how well I can manage without dipping into the dry cereal. On day 8 currently, which is awesome, but have been allowing myself to eat larger volumes of MWL foods to avoid feeling deprived/hungry. Overate a time or two. From experience with quitting my Clif Bar addiction and bread, this will settle down in short order. (I tell myself its my microbiome adjusting and I've gotta give the little guys a chance to catch up.)
Was active on 6/7 days, so an improvement but it's not as ritualized as I'd like.
Had to weigh myself earlier all week than normal, which is likely responsible for at least some of my weight's stability. Also, have been overwhelmed with tree apples and increased my fruit consumption. Not a perfect week, but pretty darn close, so I'll just hold the course for now. Will reevaluate if/when I see no improvement in coming days.
ETA: Thank you so much for this thread, Mark and crew! My progress might be slow but I feel it's helping me get the process right. See you in the September thread.