Tian-De - I'm glad you found those posts to be of value. It seems to me that a couple teaspoons of flaxseed aren't going to "make or break" a broader dietary pattern that lines up with the guidelines; what is important, I think, is attending to the mindset of concentrating on the core principles and ongoing patterns of behavior that really make a difference, rather than getting bogged down with "nit-picking." I totally agree with your observation that the granular level of detail into which tools like Cronometer ostensibly provide a window is, at best, of doubtful advantage. I think some of us, myself included, are particularly susceptible to getting lost chasing that obsessive level of perfectionism, which is why I try to make a point of surfacing some of the disadvantages of that perspective.
moonlight -
JINX! Great minds think alike, indeed.
Judy_Bell - My goodness, I can imagine the frustration that vanishing post inspires! 9/10 for the week is an excellent achievement, and clearly the scale is testifying to that. Is there a particular form of movement you enjoy? I've been really savoring my daily walks.
VGuzman - That sounds like a really great week, Vicki! Cooked plantains are similar to starches in terms of calorie density, so that change makes sense. Great tip about freezing strawberries!
Hope410 - Way to go! Here is the rundown on soup -
JeffN wrote:Practical Tips on Soup
Soups can work in many ways, the same as you may be using raw veggies and/or salads in applying the principles of calorie density. Here are 3 simple tips:
1 – Soups can be an effective pre-load to a meal:
Soups filled (mostly or entirely) with non-starchy vegetables can reduce the overall calorie density of a meal if consumed before the meal as a “pre-load.” Studies have shown that salad pre-loads reduced the overall calorie density for the meal by 7% for a smaller salad and 12% for a larger one (5), while soup preloads lowered the overall calorie density of the meal by 20% (4).
2 – Soups can lower overall calorie density of the meal:
To help lower the calorie density of a meal, I recommend that up to 50% of your meal (by visual volume) be non-starchy vegetables. Soups can be effectively used for this strategy. For example, have a bowl of vegetable soup with a plate or rice and beans.
3 – Soups can be the main meal:
Soups can also be the main meal. If they are main meals, make sure you make them hearty and also include plenty of starches (legumes, pulses, intact whole grains, starchy vegetables) in the soup.
Jeff's full article is
here, including references to the relevant studies and journal articles.
maja -
maja wrote:Because I think if I can work on the habits I want to change, it's going to show the effects on the weight.
So the plan and motivation for the coming week is clear!
I totally agree, and I think the plan you've mapped out for the week to come is solid and sensible! I can imagine why feeling "stalled" had your motivation waning somewhat this week, but if you can, try to keep in mind that effectively and consistently attending to the behaviors outlined in the MWL 10-Point Checklist will ultimately deliver the results you are seeking.
Rufus_519 - 10/10 is awesome! Thank you for sharing the results of your "game-changing experiment," it feels so rewarding to see principles play-out in practice.
rebhale - What a great week, capped off with that invigorating weigh-in result! I've noticed that crackers can be a really troublesome food for some participants - not only are they calorie dense, but typically quite salty, as well - that seems to be a formula for the Pleasure Trap for many of us. Slowly and carefully increasing your daily level of activity seems like a wise way to proceed, you certainly wouldn't want to overdo things and injure yourself. Yard work sounds like an especially productive way to get some physical movement!
josietheschnauzer - I'm delighted to know you've found the group to be of benefit! That "virtual" group run sounds fun - what a great idea for inspiring people all over to make time to get some exercise.
JaBee - Back to basics, 10/10, and encouraging feedback from the scale! Fantastic!
julija_s - That sounds like good progress for the week! Not being in a situation where it is possible to completely remove those craving-inducing foods from the environment can be a real challenge, I think that idea to concentrate on satisfying your hunger with adherent foods makes sense; the more you can refrain from indulging those cravings for calorie dense foods, the more likely they are to subside. Just keep doing the best you can, and aim for continued improvement when 100% isn't feeling attainable.
Belana - Your intuition that more attention and stricter adherence may be necessary seems reasonable. Are there particular areas of the MWL 10-Point Checklist that have been especially challenging for you?
naswaffo - Congratulations on a great week & month of progress, Natalie! I'm glad to hear your distressed stomach has been more manageable with that adjustment - I'm sure that was a welcome development.
SJT -
Fast Food: The Basics is amazing, right? Such a great resource to have freely available right now. I'm glad you found that renewed energy - the guidelines work, when we consistently put them into practice in our daily lives. Keep at it!
goal140 - I think you'll find that you will start to become more attuned to your own sensations of hunger as you continue to move forward. From my own perspective, as long as I'm strictly adhering to the checklist, I typically err on the side of eating if the idea of a meal feels appealing to me, and I'm not feeling stuffed. Depending on previous eating patterns and habits, it seems like it does take some time to become sensitive to the ups and downs of one's appetite, but we shouldn't have to overthink it or be afraid to eat if we feel the urge (assuming that urge isn't a craving for problematic foods).
AnnieBx - Heading in the right direction, and down 3 lbs so far this month, I believe!
I think you will discover, as you continue to follow the guidelines and turn the MWL behaviors into habits, eating more slowly and more in response to hunger will start to feel easier. In regard to the gas and bloating, if you haven't already reviewed
this post from Jeff on the topic, it is definitely worth a look, both for putting things in perspective and some practical tips to try. There will be a MWL group for May, the thread will go up on Monday and weigh-in will be on Friday, May 1.
