Creativeone, thanks for the encouragement. I look forward to following your journal.
Copy/paste of my report from the Weekly Weigh-in group:
Weight change:
+1.4 Starting weight: 230
Weight last week: 153.6
Weight this week: 155
Report for the week of Friday, December 25 - Thursday, December 31
1. Start each meal with a soup and/or salad and/or fruit.
Did this for 12 of 20 meals.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.
Did this for 15 of 20 meals.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.
5 of 7 days.4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
6 of 7 days (off-plan chocolate and cookies on Christmas had some dairy).5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
5 of 7 days (Christmas dinner and leftovers).6. Eliminate any added oil.
Yes.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 of 7 days.8. Don't drink your calories (especially from juices & sugar-sweetened beverages).
6 of 7 days9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
7 of 7 days.10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Yes, 6 of 7 days, but I really only did the minimum in both time and intensity. And although I exercised for half an hour most days, I was pretty sedentary the rest of the day.Victories, comments, concerns, questions:
This was my first time recording a gain since I recommitted about 9 months ago! It was also my least compliant week so far, so I shouldn't be surprised. Although it feels like I was relatively "good" considering that it was Christmastime, I wasn't perfect and the scale showed it. My exercise was minimal as well, which didn't help matters. I see a big difference in results between diligently following the checklist and "mostly" following it. I plan to double down on diligence this month and make better progress.
Wishing everyone a happy and healthy New Year!