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Emotional eating can sometimes can make weight loss hard even when following the MWL Plan. So it is always a good thing to try to resolve the problems that are causing you to overeat.
However, from experience, even when I know exactly what I am upset about, I canNOT always immediately resolve that problem or make the situation simply go away. Therefore, I have to slightly modify the MWL-plan to suit MY needs. It is a way that I can STILL eat ALL I WANT without consuming too many OVERALL calories.
However, the MWL-plan, as is, may be the strictest plan you will ever need -- but if you have a serious problem with overeating then MAYBE my version of it will be of some help to you.
My trick is I ALWAYS keep a raw "green and yellow" veggie salad or raw veggie sticks (all ready and waiting for me) in the frig (or in a large cooler when not at home) for when I get my "emotional eating" attacks that cause me to overeat. That way, I can GUILTLESSLY enjoy pigging-out and relieve some pent-up emotional stress in the process!
PLUS, I ALWAYS keep within the dietary guidelines of Regular McDing and as close to MWL as I can.
This means (along with some other things):
*75 to 90% of total calories from carbs -- mostly in the form of whole starchy foods like rice, all kinds of potatoes, winter squash, other whole grains, beans (in limited amounts so as not to get too much protein), etc. (I try to eat no more than 2 servings of fruit a day -- usually raw and in its whole form -- but sometimes when I am very active I allow myself the 3rd serving as a reward for working hard.)
*the MWL guideline of less than 5% of total calories from fat (sometimes this accidentally squeaks up to about 7% -- below 10 is the Reg. Program guideline)
*and 7 to 15% of total calories from protein (I try to keep it no higher than 12%.)
Since one CAN stay well within these percentages and STILL overeat AND since starchy foods are more calorie-dense than raw veggie salad, I estimate the approx. amount of starchy foods I need each day and eat a predetermined amount of them throughout the day. This keeps my gut and "real hunger" satisfied AND allows me to get ENOUGH (and the right percentage) of them without OVEREATING them. I also eat some cooked veggies in addition to raw salad, but the raw salad is the ONLY thing that I allow myself to REALLY pig-out on with absolutely NO limits. Of course, it is important for me to ALWAYS have "that salad" available for when I get a "stress and/or volume eating attack"!!!
.....and as you probably already know, high fat, extremely calorie dense, and highly processed/refined foods are OFF LIMITS on MWL -- and ALL "free" fats/oils are ALWAYS off limits on MWL and in regular McDing, too!
Plus, getting a little exercise does a lot of good when trying to lose weight and in relieving stress.
I hope this helps! Best of luck to you!
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I believe we McDougallers can have a loud enough voice to influence enough people to cut back on livestock consumption/farming that we CAN have a positive impact on global warming -- if we REALLY try!
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