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Post by DebDoesWW on Dec 26, 2018 15:26:17 GMT
I know this community has a plethora of knowledge to share, and it is that time of year where everyone is looking for tips. So if you've been lurking here's your chance to jump on in and tell us what works for you. I just came across this webpage and figured there would be a lot of new electric pressure cooker/multicooker owners out there today. Here are some great recipe ideas to get started with. Most look pretty WW friendly. And for me, keeping it easy and WW friendly is a must. acadianasthriftymom.com/17-easy-freezer-dump-meals-for-your-instant-pot/What works for you?
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Post by ann1953 on Dec 26, 2018 15:31:04 GMT
Keeping things simple and mixing up menus works for me. Also the GHGs are boss. I also do not cut out any one food group. Moderation is key! Great question Deb and thanks for the site
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Post by DebDoesWW on Dec 26, 2018 15:50:33 GMT
Glad you chimed in with your sage knowledge Ann, definitely those GHG's are the basis of making it work! Here they are for the new members that haven't seen them yet. "1. Fruits and vegetables: Eat at least five ½-cup servings of fruits and vegetables per day. A serving is ½ cup, except for leafy greens which are 1 cup per serving. For those over 350 pounds, 9 servings are recommended. 2. Whole grains: Choose whole grains whenever possible. Choose whole-wheat (or oat or multigrain) bread, instead of bread made with refined white flour; whole-wheat pasta instead of white; and brown rice instead of white. 3. Milk products: Get at least two 1-cup servings of milk a day. Eat at least 2 servings of non- or low-fat milk products each day. A serving is 1 cup. Increase to 3 servings if you’re over 50 or weigh more than 250 pounds. 4. Water: Drink at least six 8-ounce glasses of water each day. If this is hard for you, try flavoring your water with fruit or cucumber slices. Cups with measurements and/or built-in straws help too. Up to half of your daily fluid intake can come from decaffeinated drinks other than water, such as milk, juice or herbal tea. 5. Oil: Have 2 teaspoons of healthy oil each day. Two teaspoons of olive, canola, safflower, sunflower or flaxseed oil are recommended—so your body gets the vitamin E and essential fatty acids it needs. 6. Protein: Make sure you get enough protein. A serving or two a day will keep you healthy. Choose low-fat sources such as skinless poultry, lean meat, fish and eggs. 7. Sugar and alcohol: Limit your intake. Both contain empty calories. Avoid processed foods with added sugar. And experts recommend no more than one serving of alcohol per day for women, and no more than two per day for men. 8. Vitamins: Take a multiple vitamin-mineral supplement every day. Every body is different, so talk to your doctor to figure out the right multivitamin for you." www.weightwatchers.com/templates/Marketing/Marketing_2col.aspx?pageid=1026081----- (I grabbed this off the Weight Watchers site and not sure why movement/exercise isn't on there, so I am adding it.) 9. Any kind of movement whatsoever! If you are new to exercise, start off slowly and keep adding minutes daily. Find something you ENJOY doing or you won't keep doing it.
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Post by susiq25679 on Dec 26, 2018 16:25:12 GMT
Deb - Movement was not part of the original GHG's. It was added some time after the Flex Plan. I'm another who still follows the good health guidelines. That way I know I am eating a balanced diet.
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Post by zazzles on Dec 26, 2018 16:31:31 GMT
Over the years, stuff has come and gone with WW. I'm thinking of walking. The first formal suggestion I remember for simple walking was way back in 1977 or 1978. The GHGs, of course, were totally incorporated into the plan's foods back then...long before "exchanges" and "points."
I, too, try to monitor the GHGs to ensure aI get sufficiently balanced nutrition. And it turns out that it is mostly not a problem for me after so many years of education by the old Weight Watchers. My one NI challenge is fiber, and that is because every small amount of fiber is wrapped in a large serving of carbohydrate—and I need to control carbs for my blood sugar. The best solution I've come up with: Kellogg's All-Bran Buds. A 1/2 cup serving provides about 80% of my daily fiber requirement; on days when I eat that cereal, I have no problem meeting my fiber target.
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Post by fullmahina on Dec 26, 2018 16:40:57 GMT
I am not exactly a shining example of success but works best for me is tracking on MFP and making sure I have an "arsenal" of good stuff in the fridge and pantry. If I pre-cook a pile of veggies and have them on hand I am much more likely to reheat them and add them to meals. A pile of sauteed onions, peppers, and mushrooms can turn a veggie burger and a lite roll into a satisfying meal.
Cooking healthy meals in volume and portioning out meals and freezing them. Soups, chili, chowders, even short ribs. Something hearty and REAL waiting to be thawed. With the recipes analyzed and stored in MFP these meals are a vital part of my program.
Other than that, reporting in to this site helps me a lot!!!
Thank you, Deb and ItsRad!!
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Post by diva49 on Dec 26, 2018 16:56:29 GMT
The Good Health Guidelines are key for me.
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Post by lavonm on Dec 26, 2018 19:49:22 GMT
Portion control is key for me since I like volume. My scale stays on the counter so that it's handy. The GHG's were key when I started WW & I still keep them in mind when I'm planning my meals. I don't stress if I have a bad day. I just try to get back to normal the next day & not let things get out of control. Breakfast & lunches don't change a lot so that requires less planning each week. Dinners change regularly & I enjoy trying new recipes to keep things interesting. One of the topics during PP days was to move 5 minutes each hour. I try to do that since 2 of my hobbies (cross stitching & reading) are done sitting. Once I get up I usually do more than that but it's a good reminder to not sit all day. Not snacking after dinner. If I feel like I'm really hungry, I stick with a piece of fruit. Keeping trigger foods out of the house works best for me. If I really want one, I have to go to the store & buy it. Fortunately I'm usually too lazy to bother so that works out in the long run. However if I decide I REALLY need that chocolate bar, I enjoy it & move on. I don't do well eliminating food groups. DebDoesWW, Thanks for the link to the IP meals.
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Post by linda72 on Dec 26, 2018 20:12:53 GMT
Everything mentioned are the things I try to do every day. Plan, track, be mindful of portions and include the GHGs. I also weigh myself every day. I look at the scale as another thing to be mindful of. I don't worry about the scale going up as it did today. I expected it after indulging in some special Christmas foods and drinks for ONE DAY. I'm back on track today. But, if the scale doesn't come back down or continues to rise for 3 days, I examine what I've been eating and drinking. I look at the trends over a few days and make adjustments. I'm a slow loser so I can't let things get too far away because then it's harder to get the numbers to drop. Increasing my water helps to "flush out" the sodium and other things. (I don't know if the water actually does that but it makes me feel like I'm doing something positive!)
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Post by bbbearsmom on Dec 27, 2018 0:09:55 GMT
Keeping up with my meetings, my groups on Facebook, and these boards give me the support I need to stay on plan/get back on plan. When I reviewed why I regained my weight twice one of the reasons was I isolated myself from any support for my weight management efforts. I promised myself I wouldn't do that again.
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Post by mom2casey on Dec 28, 2018 14:39:13 GMT
I first started WW during points plus and that worked for me. the GHGs really helped. I don't follow to the T but I try. I mainly drink water- I grew up drinking water so that's just natural for me, which is good. I drink milk in the morning so that's an easy thing too.
I struggle mostly w/ the fruits- but I eat that for my snack to get that in at work. Veggies are my go to during dinner but I admit I don't eat enough. My first trip through WW changed my cooking from frying to grilling/baking and I hadn't changed that when I regained so that wasn't a huge change when I came back to WW. My biggest challenge is sweets. I've gotten away from that and the pounds have come off.
I also try to walk every day after work- I walk a lot at school but try to walk the dog in the evening if I'm home early enough and if weather permits- sometimes it doesn't work out but I try. Weekends I try to walk 2x a day- the exercise has helped. I enjoy walking and it has helped with everything overall.
The boards help a lot with ideas and community in general.
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Post by hallian on Dec 28, 2018 16:33:29 GMT
This is a great thread. Thanks for starting it, DebDoesWW Tracking is critical for me. Portion control. Not depriving myself if I am craving something, but remember that I only need a small taste. Also I remember WHY I want to lose weight and keep the weight off. Health benefits for sure. I just FEEL better and I'm more active. Finally I look at pictures of my children and grandson (I like being able to keep up with that little guy). I want to see their families grow and just be around to watch the changes.
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Post by DebDoesWW on Dec 28, 2018 16:40:00 GMT
*smacks forehead* TRACKING d'oh, that is definitely the biggie.
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Post by linda72 on Dec 28, 2018 19:14:53 GMT
Speaking of tracking, don't forget to include the BLTs. Every Bite, Lick, Taste. They all add up!
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Post by DebDoesWW on Dec 28, 2018 19:24:26 GMT
Truth ^^^
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