My mom bought us a stationary bike at a yard sale, and it's a pretty good one, but I may have to replace the seat with one that's more comfortable. I've worked my way up so far from 12 minutes on the first day to 16 today, and I plan to keep increasing by 2 minutes a day until I'm at 2 hours. I watch videos while I ride. I'll need to add more McDougall-friendly videos to my YouTube feed.
I ate an apple just now, and after a few months of not eating sweet stuff, it literally tasted like candy -- like it had been dipped in sugar or something. Almost too sweet for me. Our tastebuds really do adjust!
We had mashed potatoes with dinner last night, and we traditionally have fried potato patties the next day, so I made some for my partner, but just had mine as plain mashed potatoes. I caught myself taking a little bite of my partner's fried one, and I immediately spit it out. I was just on auto-pilot!
Later, though, I can''t blame autopilot. My mom bought me some cookies, and instead of refusing them as usual, I took them. And ate them. With tea and sugar. And then ate a non-veg sandwich. Ate to overfullness for the first time in a long time. Bleah. Not gonna spiral or anything, but it's disappointing.
Start each meal with a soup and/or salad and/or fruit.
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 (or nothing) for dessert.
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.
Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Eliminate any added oil.
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.
Don’t drink your calories (especially from juices & sugar-sweetened beverages).
Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
Avoid being sedentary and aim for at least 15 minutes or more of moderate exercise daily (e.g., brisk walking) 15 minutes on the stationary bike
Score for today:
Average: 7