Moderators: JeffN, f1jim, carolve, Heather McDougall
[/quote]“What I am about to tell you is so utterly simple and true that it may deceive you: Health feels better than sickness. You will be happier at your ideal weight than if you are overweight. You will be proud of yourself. You’ll have confidence. You’ll feel so many good things that, right now, you cannot imagine, and I cannot describe. But the net effect is that you’ll like yourself a lot more. You’ll look in the mirror and actually like what you see; you may even love what you see. You will have honored the person within yourself who longs to be healthy, beautiful, and free of all those burdens that being overweight brings. Life will not be perfect, but it will be better.” ― excerpt from The McDougall Program for Maximum Weight Loss
At present, what would you say are your most significant challenges in this regard? What tools are working well, or feel most helpful right now? Anything you might change or adjust in the days ahead to give yourself support?BambiS wrote:Still trying to get eating back on track.
Good for you! Those are both significant achievements.frowsyowl wrote: I have continued to start back up the next day with being on-plan. I have done well at work this week.
That is definitely a victory, and a blessing, too, right?Rebecka22 wrote:One success was that I got right back on track Monday and thankfully it hasn’t been too hard.
That seems like important progress. Keep doing the best you can!Rebecka22 wrote:In the past if I was going to have a no at the end of the week anyway I would keep choosing junk, but it was different this time.
Unfamiliar people are SHOCKED by the volume of food I eat. It has become a bit of a running joke in my family. My vessel of choice is actually a stainless steel mixing bowl. Speaking for myself, I rarely have fruit for dessert, but I nearly always include some fruits in my preload salad. Within the context of the fundamental principles, let hunger and physical comfort be your guides. Carry on!Hjklost55 wrote:Even though I have a huge plate of food. Haha
Absolutely awesome practice to employ! I completely agree with you about the incredible feelings associated to starting the day with exercise. Love the quote! Have an amazing week!VegSeekingFit wrote:Have started a habit of going to the gym every morning – I put my clothes out the night before and just brush my teeth, comb hair, change clothes --- and head out the door.
I echo your closing sentiment - let's all do our best to make it a GREAT week!Gimmelean wrote:This week I batch cooked wheat berries, oat groats, quinoa, and barley on Sunday. I made a pot of black bean soup from dry beans. I steamed fresh broccoli, cauliflower, small potatoes, and sweet potatoes as well so that I could have good food ready for work nights with no effort. I had mixed salad greens ready and raw cut up vegetables. Every work day, I now take cut up fruit and berries. For some reason that whole apple travelled back and forth for 3 days, but when it was sliced and cored with a mini blood orange and blackberries or grapes in a container it was so much more enjoyable. I also brought a small container every day to work with a beautiful assortment of raw vegetables; mini tomatoes and carrots of all colors, snow peas, snap peas, mini cucumbers, sweet peppers, celery.
Making it special makes a difference. Buying from lower cost produce stores makes it very affordable too. Isn’t it great that grocery store inflation doesn’t have such an impact when eating this way?
JeffN wrote:Here is the recommended food list
Looks a little like the MWL
JeffN wrote:"This randomised controlled trial compared a 12-week WFPB dietary programme to normal care alone. The intervention led to significant and sustained BMI and weight reduction at all measurement points compared with the control group. To the best of our knowledge, there are no randomised controlled trials that have achieved a greater average weight loss over a 6- or 12-month period, without mandating regular exercise or restricting total caloric intake. The key difference between this trial and other approaches to weight loss was that participants were informed to eat the WFPB diet ad libitum and to focus efforts on diet, rather than increasing exercise. The mechanism for this is likely the reduction in the energy density of the food consumed (lower fat, higher water and fibre).
I think this sort of ongoing education, support, assessment and community-building is an important piece of the puzzle for lasting success.The intervention group attended 2-h evening sessions twice-weekly for 12 weeks. We ran sessions at a local polytechnic, incorporating a chef-guided cooking tutorial and presentation by doctors, with a discussion. Special events included screening the documentary 'Forks Over Knives' and an accompanying film endorsing the WFPB diet; discussion sessions; restaurant meals; quiz night; potlucks; and graduation ceremony.
Mark Cooper wrote:Wow! Congratulations, everybody! Just one more check-in left for January, and then we'll be on to the second month of 2023! I can hardly believe how fast this year has started off.
An interesting study to read about this week; some of you may already be familiar with this, but it still feels relevant to me.
The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes(link is to Jeff's discussion post).
A few points that seem particularly notable from Jeff's discussion: These dietary recommendations look a lot like MWL, don't they?JeffN wrote:Here is the recommended food list
Looks a little like the MWL
Significantly,JeffN wrote:"This randomised controlled trial compared a 12-week WFPB dietary programme to normal care alone. The intervention led to significant and sustained BMI and weight reduction at all measurement points compared with the control group. To the best of our knowledge, there are no randomised controlled trials that have achieved a greater average weight loss over a 6- or 12-month period, without mandating regular exercise or restricting total caloric intake. The key difference between this trial and other approaches to weight loss was that participants were informed to eat the WFPB diet ad libitum and to focus efforts on diet, rather than increasing exercise. The mechanism for this is likely the reduction in the energy density of the food consumed (lower fat, higher water and fibre).
Something else I think is important to recognize is that the intervention wasn't just conveying the list of food recommendations.I think this sort of ongoing education, support, assessment and community-building is an important piece of the puzzle for lasting success.The intervention group attended 2-h evening sessions twice weekly for 12 weeks. We ran sessions at a local polytechnic, incorporating a chef-guided cooking tutorial and presentation by doctors, with a discussion. Special events included screening the documentary 'Forks Over Knives' and an accompanying film endorsing the WFPB diet; discussion sessions; restaurant meals; quiz night; potlucks; and graduation ceremony.
Best to all! Take care and be well!
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