Re: The Behavioral Path to MWL Success - August 2022 Group
Posted: Sat Aug 27, 2022 8:31 am
Post for week ending 8/27/22
Hello everyone!
1) Start each meal with a soup and/or salad and/or fruit.
Yes.
2). Follow the 50/50 plate method for your meals.
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.
Yes
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).
Yes
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).
Yes.
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).
Yes.
Victories,Comments,Questions,Challenges: I had some very challenging weeks prior to this one and finally asked what to do. Technically, I’ve learned how to follow MWL for success, but it’s impossible to always separate food and emotions and impossible to be completely objective at all times. Mark, you suggested following my WHY. It was vital to reconnect with what brought me here in the first place and update my WHY for where I am today. I am in a much better place than when I started and my goals have changed for the better. You suggested having my favorite adherent foods always prepared and available and I did. Lastly, and most importantly, you said to get back to a solid groove with patience, self-compassion, and thoughtful effort. Those words were so calming and thought provoking and clicked instantly. In the past, guilt, anxiety, and sense of failure were always first and foremost but counterproductive and never led to success. Thank you for helping me and everyone here. You are truly gifted.
Have a good week everyone. Where did summer go? (In the US). See you in September!
Hello everyone!
1) Start each meal with a soup and/or salad and/or fruit.
Yes.
2). Follow the 50/50 plate method for your meals.
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.
Yes
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).
Yes
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).
Yes.
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).
Yes.
Victories,Comments,Questions,Challenges: I had some very challenging weeks prior to this one and finally asked what to do. Technically, I’ve learned how to follow MWL for success, but it’s impossible to always separate food and emotions and impossible to be completely objective at all times. Mark, you suggested following my WHY. It was vital to reconnect with what brought me here in the first place and update my WHY for where I am today. I am in a much better place than when I started and my goals have changed for the better. You suggested having my favorite adherent foods always prepared and available and I did. Lastly, and most importantly, you said to get back to a solid groove with patience, self-compassion, and thoughtful effort. Those words were so calming and thought provoking and clicked instantly. In the past, guilt, anxiety, and sense of failure were always first and foremost but counterproductive and never led to success. Thank you for helping me and everyone here. You are truly gifted.
Have a good week everyone. Where did summer go? (In the US). See you in September!