PonysPlants - More like it, indeed!
It seems to me the end goal you are aiming for is achievable with TIME + ADHERENCE. Something you might consider trying: frame your weekly day-to-day efforts from the perspective of behavioral goals, rather than scale-measured, intermediary results; using challenging, but manageable goals,
the achievement of which is within our control can be a powerful way to build self-efficacy. An incongruent reading on the scale can be disruptive and demotivating, particularly so the more value we attach to it, whether or not it is "real" (e.g., reflective of our prevailing pattern of behavior). Does that make sense? Enjoy the strength training, Naomi!
Wfpb2020 - Nice progress, Gina! I think taking a moment to "check-in" with the MWL 10-Point Checklist at each meal is a great way to focus attention on improving adherence. Keep doing your best to eliminate the "exceptions" where and when you have the opportunity to do so.
frowsyowl - I think your observation about being "thrown off" by the attempted change in sleep patterns raises an important point, Jennifer. Making the recommended changes in behavior can be a very challenging, arduous, and energy-intensive task, particularly in our modern, obesogenic environment. It makes sense to be mindful of how many different, difficult projects we are taking on, as we all have limited resources and it can be pretty easy to overtax ourselves with ambitious plans. Some weeks, adhering to MWL is plenty hard enough in its own right, no? Solid thought to use intentional exercise as a way of getting a "foothold" back onto the adherent path. Enjoy the time with your father tomorrow!
deweyswakms - Welcome back; I am delighted to see your report, Marsha!
for "getting real." Fruit is an always popular option for a 50/50 with oatmeal. If you prefer a non-starchy vegetable, carrots or summer squash work well, to my taste (I also really enjoy savory oatmeal with kale, collards, or some other leafy green).
bunsofaluminum - Hang in there, Heidi! Working our way back out of the Pleasure Trap, after "driving in" isn't easy, but it can be made easier with thoughtful attention to the immediate food environment. Is it feasible to arrange your surroundings to best support your goals? I agree with you that it also makes sense to plan adherent meals that include the foods you most enjoy. Adherence can still be delicious, right?
Rebecka22 - Excellent week! My "go-to" items for the afternoon stretch are "Oatmeal pudding" w/fruit (cooked oatmeal chilled in the refrigerator - it sounds weird, but it reminds me of pudding) or a Sweet Potato "Sundae" - a cold, pre-cooked sweet potato topped with berries or pineapple. I can also imagine some variation of a cold potato salad or pasta salad might be enjoyable. Any of those have the benefit of being easily prepped in advance, and consumed cold - almost no delay between noticing hunger and being able to eat. Perhaps other participants may have some ideas, too?
GreenFroG - I applaud you for staying pretty much right on track, considering this was a really busy week, with guests visiting, and your food-prep was somewhat disrupted.
Adherent freezer meals seem like an excellent solution for the next hectic week you face. Kudos for not letting a hitch in your routine knock you out of the groove!
OOnaOwl - Down 1.6 pounds! Batch cooking adherent foods is a fantastic way to support your efforts.
I encourage you to continue to work toward eliminating the remaining higher fat foods. Smoothies are not recommended for MWL
JeffN wrote:Don’t drink your calories (especially from juices & sugar-sweetened beverages).
I would say that nice cream or some variation eaten with a spoon could be acceptable, although not necessarily recommended, based on Jeff's article on
Passive Overconsumption: The Unintended Intake of Excess CaloriesJeffN wrote:Emulsifying, Pureeing, & Blending
Blending foods disrupts the fiber and reduces the satiety of the food per calorie, making it easier to overconsume the food. On the other hand, chewing food increases satiety. Examples of blended foods on a WFPB diet include smoothies and dried fruit/nut confections.
What about a bowl of frozen fruit, perhaps slightly thawed - does that seem at all appealing for a cooling treat for hot days? I think mangoes and berries work great for this.