June 2, 2023
Good Morning Group.
Hope all is well and having a healthy MWL week.
1.Start each meal with a soup and/or salad and/or fruit.
YES, cold soup is the best this time of year….
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, I am doing better with this. Now that I actually put it all on one plate, instead of just two different bowls. Never knew how much I really had when I was doing that.
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, no added sugar or salt this week!
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
YES, easy easy to not choose these foods.
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
YES, keep it out of the house, keeps it out of my mouth.
6. Eliminate any added oil.
YES, no added oil. Haven’t used any oil for a very long time now.
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, again, keep it out of the house, keeps it out of my mouth.
8. Don't drink your calories (especially from juices & sugar-sweetened beverages).
YES, managed this with no problem.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
YES, well, I think so. Haha. I don’t remember eating till I was stuffed this week. And actually left some food on my plate, put it in the fridge and ate it later. So….. that’s a SCORE FOR ME!!!
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
No, Have to be honest. didn’t get 7/7 this week. Maybe 5/7. But better than 0/7.
Victories, comments, concerns, questions: overall had a GREAT week. Feeling good, and scales were down this week. So that’s a plus too. Had one day when I was in town longer than expected. Got really hungry. Went to the drive up window at Wendy’s. Got a baked potato. I asked the guy at the window what their “seasonal fruit cup” was. He said, “apples, but we are out of apples”. lol ran into a grocery store and got a watermelon bowl and ate that with my potato. Was very good. Near crisis averted!
I most generally have a baggie of steamed potatoes in my car, but as mentioned was out longer than anticipated, so lesson learned!!! I continue to KEEP IT SIMPLE…. Soup, potatoes, and veggies. Variety gets me in trouble.
My thoughts on self regulation, stress management, and methods of coping….. I discovered in my Beach Body membership that there are a BUNCH of meditation clips available. I have been using those to relax, to fall back asleep in the middle of the night, and to practice mindfulness. There is also a specific “weight loss“ meditation that I have found helpful with in visioning where you want to go. Being thankful of your accomplishments. Be a “weight master” instead of a “weight struggler.” I feel like I am finally getting the hang of meditation and quieting my mind. Have a ways to go after all the years of “mind clutter”, but small progress. And CONSISTENT OVER TIME!!!
And LOVE this forum and group. You ALL inspire me to keep going!!! June 1, was my MWL 7-month anniversary. I took the 12-day McD class back in November of 2021, but didn’t have a lot of success in loosing weight until someone (you know who you are VegSeeking) convinced me to give the MWL and forums a try. Haven’t looked back!!
Take care, and hope everyone has a great week. Enjoy summer.
Holly