Weight Change: ???
1) Start each meal with a soup and/or salad and/or fruit.
Lunch and Dinner2) 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.
100%2) Choose fruit for desert.
100%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.
Greatly Reduced 4) Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
100%5) Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
100%6) Eliminate any added oil.
100%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.
100%8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages).
100%9) Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
100%10) Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
100%Currently, I am not tracking my weight. Rather, I am simply focusing on compliance with the 10 point checklist, over which, I actually have control. I feel like my compliance this week was really strong and I continue to feel good. This week I completed my second round of Week 3 C25K and will be starting Week 4 Tomorrow! Looking at the checklist, one way in which I could improve is by eating a soup/salad/fruit before breakfast... however, it is not part of my routine and I find that I just add the fruit into my oatmeal to create a 50/50 bowl which fills me up greatly. This month I will be working to remain positive by avoiding the scale and focusing on what I can control. Good luck to everyone and happy eating.