Re: May 2021 McDougall MWL Weigh-In Group
Posted: Fri May 07, 2021 3:04 pm
Mark,
Please add me back in. Sorry, I join and drop so much. I've got less going on now, and have stuck to exercising for over a month! I think I've improved my 'commitment muscle' in the process.
Starting weight 228.8
Estimates over the last week...
1. Start each meal with a soup and/or salad and/or fruit. Most lunches and some dinners.
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. 5/7?
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. Meals were good, but some small treats at work...and this morning.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). 4/7
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). No. Reduced Soy milk, but added flax/walnuts/peanuts.
6. Eliminate any added oil. Yes, except for the treats noted above.
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. 4/7
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). No--had low sodium V-8 with breakfast.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Pretty good on this...ate less in the evenings than usual.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Nearly there! Some days were 20 minutes walking, plus 20 minutes very easy callisthenic type exercises...or one of these.
Please add me back in. Sorry, I join and drop so much. I've got less going on now, and have stuck to exercising for over a month! I think I've improved my 'commitment muscle' in the process.
Starting weight 228.8
Estimates over the last week...
1. Start each meal with a soup and/or salad and/or fruit. Most lunches and some dinners.
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. 5/7?
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. Meals were good, but some small treats at work...and this morning.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). 4/7
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). No. Reduced Soy milk, but added flax/walnuts/peanuts.
6. Eliminate any added oil. Yes, except for the treats noted above.
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. 4/7
8. Don't drink your calories (especially from juices & sugar-sweetened beverages). No--had low sodium V-8 with breakfast.
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. Pretty good on this...ate less in the evenings than usual.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking). Nearly there! Some days were 20 minutes walking, plus 20 minutes very easy callisthenic type exercises...or one of these.