I'm continuing MWL compliance I started June 10, 2019, which I made some posts about here:
https://www.drmcdougall.com/forums/viewtopic.php?f=1&t=59781I've been generally MWL-compliant since 2011, but my weight has been drifting upward due to overeating on compliant food, and eating things on the regular McDougall program but not the MWL program. Since June 10, I've been eating a lot of salads and/or soups at the beginning of meals, eating most of my fruit raw, and not eating anything off the MWL plan. I've also been doing more walking.
I've been weighing myself daily since June 11, in addition to the long-time Sunday weighing.
I don't have my weight for June 10, but on June 9, I was at 172.2, for a BMI of 25.61. Today: 165.1, BMI 24.56, for a loss of 7.1 lb in 27 days.
Morning walk: 2.7 miles, an entire walking path near my home. 84 degrees.
For my first meal today at 11 AM, I started with a good-size salad of lettuce, tomato, cucumber, zucchini, carrot, pepper, with no dressing. Then I had some soup I made with canned no-salt tomatoes, split peas, kale, onion, sweet potato and celery. Then oatmeal and raw blueberries. I could only finish 1 cup of the 1.5 cups of oatmeal. Very satisfying, not very many calories.
Afternoon walk: same as AM. 20 mins were shirtless for sun exposure; 10 in each direction on same path segment, to get different parts of skin. 91 degrees.
Dinner, 4 PM: similar salad but with cabbage instead of lettuce. Same soup. Potatoes and corn on the cob. The rest of the oatmeal. A plum, a small apple, and a few blueberries.
Per the Google Fit app on my phone, today: 12,802 steps, 5.37 mi, 126 "move minutes" (total minutes walked), 90 "heart points" (minutes briskly walked). This is more than my recent usual amount of walking, which is sometimes limited by foot pain, but today this was OK.
I plan to post further in this thread at irregular intervals.