by coverley54 » Thu May 07, 2009 9:08 am
Hi Everyone,
Well, its down to the grindstone for me. Changing things is a must. It's only 3 weeks in for me, but I'm not seeing any weight loss, so I thought this forum, MWL would be the best for getting strict.
I will keep my journal up on the Journal forum, as a general progress thread. Here im going to get more detailed and accountable recording my foods MWL style and my exercise records.
I really liked Letha's post so I am using part of it here on my thread. Thanks for the great post Letha!
Posted: Thu Apr 16, 2009 8:37 am
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly
Guidelines for Healthy Eating in MWL book, page 67.
1. Eat until you’re satisfied
2. Graze
3. Allow time for digestion
4. Chew foods thoroughly
5. Restrict variety
Weight-Losing Reasons To Exercise. MWL book, page 100.
1. Exercise burns calories
2. Calories continue to burn after exercise
3. Exercise counteracts plateaus
4. Exercise suppresses appetite
5. Exercise reduces insulin
6. Exercise protects and increases muscle mass
Exercise you can live with. MWL book, page 106-107
Aerobics: The best kind of exercise. Walking, running, cycling, & swimming are not only enjoyable but highly efficient ways to lose weight.
Benefits of weight training:
Build a stronger body
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol
Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
7. Go dancing, a great aerobic exercise.
8. Join a walking or hiking club.
9. Check with your local adult-education program for exercise programs.
10. Keep an exercise journal.
Establishing a healthy way of life from page 127 of the MWL book.
Step 1. Be Goal-Oriented
Step 2. Acknowledge Your Willingness to Pay the Price
Step 3. Educate Yourself, Become an Expert
Step 4. Visualize Yourself as Healthy
Step 5. Make a Commitment: It’s Magic
Step 6. Ensure That Your Environment Supports Your Goals
Step 7. Alter Your Coping Mechanisms
Step 8. Join A Support Group
Step 9. Reward Yourself
Step 10. Keep It Simple
Off to reading MWL book. Highlighted in red are the specific changes I'm working on now.
Last edited by
coverley54 on Wed May 13, 2009 9:20 am, edited 3 times in total.
Chrissy
Dance alot! Don't worry, be happy
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