Today I am focused on setting myself up for a week of success ... I have a pot of mushroom wild rice soup and have stocked up on salad ingredients. I have a premade cabbage/kale/sesame salad that works really nicely with grilled lemon chicken. I still have shrimp to make a sheet pan dinner. I think that works out to be a decent menu for the week.

We have some rain/snow predicted through the middle of the week so will be nice to have a big pot of soup!

I didn’t eat the greatest this week. I need to make some soup this week too. Like you funky, it really sets me up for a better week. I also need to drink more water. Been relying on zevia and fake alcohol subs to get me through dryJanuary instead of just plain, good for me water.

I tried my local protein bagels this week and I had a spike with them this time. Kind of strange. They just didn't work for me like my regular breakfast either, so back to basics I guess.

Just placed my instacart order to make soup! kind of lazy, but I feel like cooking, just not grocery shopping:)

I was so *done* with soup a few weeks ago, but we have a bit of snow today, so I'm back in the soup game. I roasted a head of cauliflower and will make soup with it today or tomorrow.

I currently have 8 vegetables in my refrigerator, as well as salmon, chicken, shrimp beans and nuts for protein. I have zero excuses this week!

Last week, I had a couple of hard weight workouts, and I felt them. It's motivation to keep going. My elderly mother fell a few days ago (she's ok and currently being monitored in hospital), and I need to continue to focus on strength, mobility and flexibility. I'm still in my 50s, and I don't want to be behind the curve.

On a similar note, a friend fell and broke her ankle. She'll likely need surgery. It's these types of injuries, too, that remind me of the importance of strength in both prevention (to avoid injuries) and recovery (if an injury occurs, recovery is easier when you're stronger to begin with).

Thanks for continuing this, Funky. Have a good week, everyone!

Thanks for keeping these weekly threads going Funky!Thanks to everyone who posts here. I don't often post, but I read them daily for ideas, inspiration and commiseration. I have lost 2 of the 4 holiday pounds and have been on a much improved eating pattern this last week so I think I can get those 2 gone and start working on the next 10 before another candy holiday strikes! I'm sure we are much healthier for paying attention to these issues, even if we don't see the losses as quickly as we would like.

Saw this on my instagram feed today-

This and some strength training- maybe it’s not so complicated.

And i read this which resonated with m— from the Washington Post

"So how about this: Ignore the sciency and cut right to the strategies. Sure, intermittent fasting doesn’t outperform other diets, but that doesn’t mean closing the kitchen after dinner is a bad idea. In fact, it’s a damn good idea.

Then look at low-carb. No, insulin doesn’t correlate cleanly with subsequent eating and weight gain, but that doesn’t mean cutting out sugar and refined grains is a bad idea. In fact, it’s a damn good idea.

To lose weight, you don’t have to understand the nitty-gritty of human metabolism; diet isn’t a knowing problem. You just have to figure out workable strategies to eat less; diet is a doing problem. So think of the onslaught of crank diets as a smorgasbord of strategies, and pick and choose the ones that can fit your lifestyle.

I’ve been overweight, but I’m not now, and I’ve used ideas from different diets to keep it that way. I don’t do intermittent fasting, but I close the kitchen after dinner and put off breakfast until I’m quite hungry. I don’t follow a low-fat diet but limit added fats in dishes I make. I’m not low-carb, but I don’t eat many refined grains. I bulk up dishes with vegetables (Volumetrics). I eat almost no ultra-processed foods (every diet known to man). I don’t keep easy-to-eat foods that call to me in the house (common sense), and when we have to buy Girl Scout cookies for neighborhood harmony, I make my husband stash them somewhere (okay, nobody recommends that, but it works for me because Thin Mints call my name)."

Legomom, your share from WP really resonates with me too. I have followed numerous diets over the years and find that I start out almost evangelical and then get bored .. or find I don't feel well following the plan. What has worked well for me this time around is, like you, take the "best practices" from each to help me to eat better and limit calories. I don't have to track macros or eliminate much-- once I am in a good routine, I don't even need to count calories.

And as Jmck says, even when I am not actively losing lbs, I know I am becoming healthier. I turn 59 this spring ... it's time to be more serious about my general health. I think I've always leaned into healthier eating but it wasn't my focus.

I had an "aha" moment this weekend. I realize that since the holidays, I have increased appetite and I am eating more. When I was in full swing (and losing more consistently), I didn't really get hungry all that often. Not crazy hungry. I think a big part of that was that I was eating more vegetables (volumetrics) and eating a healthy serving in early afternoon and a lighter evening meal. I will move back to that as I've noticed I get hungry many nights between 10pm and 12am. I suspect my evening meals are triggering hungry after a few hours. I have also allowed small indulgences -- not so bad in moderation-- but I hit them daily now instead of once a week. Even more notable is that the indulgences area not ones I especially enjoy or appreciate. They're easy indulgences. Pretzels, crackers, candy hearts. All packed with calories and likely to trigger a spike in BS. It's time to get real... hence my confessions!

Feathers, I am not done with soup-- but I have finally grown tired of my mushroom & wild rice soup lol. I have made it almost weekly for a few months now. I have a pot to finish (or maybe freeze) then going to swap in some new cozy recipes. We have an icy mix falling today and snow expected on Wed. It's a good time for some new warm flavors!

I so appreciate everyone's posts .. you inspire me and provide reminders of why improving my healthy habits is so important. It isn't just about weight loss! Recognizing/remembering that helps when the losses are slower to come.

@Feathers11 sorry to hear both your mom and your friend had falls. Sending healing wishes to both.

Thank you, Funky--I appreciate it very much.

Legomom, yes, yes, yes. Thanks for sharing that. I have found every word of it applies to my experience, too.

I liked the part where she said - losing weight isn't the knowing, it's the doing. As is most of life - Just Do It!

And just an FYI - that whole quote was the author. While I think the last paragraph is kind of my story this time - she actually wrote it. I read the article through apple news from Washington Post so I didn't know how to link that :)

I also have hyperthyroidism .. it surely makes weight loss/maintenance harder but as you note, not impossible.

Sprtphntc, I am curious about not combining fat and carbs in a meal -- so are you eating only raw veggies with nothing on them? No veggie soups? I think I'd have a very hard time sticking to keeping them separate but it's an interesting approach. What is the idea behind it?

I am making a pot of turkey sausage, zucchini and basil soup ... also made a whole wheat orzo salad with oil, vinegar and a bunch of herbs and veggies. I was a little hesitant to make the pasta salad but I had it with a little chicken breast around 12:30 and now at 5pm I am still full. We'll see how it goes this week but i think returning to a bigger lunch/small dinner is going to work well.

Update: finally stopped bouncing around those couple lbs and have broken to a new “decade’! This is a huge relief.

Had the weight management session today with the RD in a small group setting. He also looked at our plans. I can up my carbs a little bit so I think this will help me with some flexibility. But once again they emphasized protein and he agreed fiber is hard but work to get as close to 25 grams or more per day. Also going to post the handouts they gave us. A satiety scale and a plate. Having more vegetables can lead to more fiber.

Pilates tomorrow so really looking forward to that. Going on the treadmill now for a bit after dinner.

@Funkyart i think the plan below is known as Trim Healthy Mamas. There’s a lot of info if you google it. I’ve heard of people with success-maybe as much from the no sugar, no flour as not combining fats and carbs? But, I have no personal experience with it or knowledge of that part of it.

Thanks, Legomom ... I was curious about the science behind it but it's not a mode of eating that I think would work for me.. long term or ever. I don't load up on fats with my vegetables or whole grains, but EVOO or butter make a difference to my enjoyment of salads, soup, roasted/sauteed veggies, soups and oatmeal.

I don't know-- maybe that means I am not serious enough ... but I do view the changes I've made as life-long changes. They won't work for me if I am not willing to maintain them forever.

Still, I will look it up to see if there's any portion of it I can incorporate into my cooking. I am enjoying a bowl of soup now ...it has lots of veggies, broth, meat and I added a parmesan rind to flavor the broth. It is low calorie and feels so healthy but it would totally fail the goal to separate carbs and fats.

funky - I don't think there is any reason to change up your plan! I haven't read the reasoning behind the separation of carbs and fat , but when you've also given up sugar, processed foods, and flour, it would be hard to tease out the benefits of the other part of the plan :)

I am trying to stay positive - my exercise is going well and I can feel stronger for sure. I can tell when I go up steps, get out of a chair, sit up in bed. I am alcohol free for the month - and I'm gaining weight :( Just a couple pounds and I know all the possible reasons. I just really want to lose another 7-10 pounds. Trying to readjust my mindset - healthy is not just about the number on the scale!!

My kids were taught "Hara Hachi Bu" in health class. Reminds me of GScience's satiety scale.

https://www.bluezones.com/2017/12/hara-hachi-bu-enjoy-food-and-lose-weight-with-this-simple-phrase/

Thanks for the validation, Legomom -- i was thinking the same but I am open to change as my losses have definitely slowed down.

And don't lose sight of the other markers of improved health-- I too have noticed a big difference in stairs/getting out of chairs etc. I used to mindlessly use my hands/arms to get up and now I consciously do not. I don't know if it helps (or harms) but I feel good doing it.

@mtnrdredux_gw I have never heard the phrase, "Hara Hachi Bu" but it makes a lot of sense. I think the biggest change I've had is cutting back on portion sizes-- even of the "good" foods. It makes a difference.

I found this to be a helpful reminder (from the article):

• Eat more slowly. Eating faster results in eating more. Slow down to allow your body to respond to cues, which tell us we are no longer hungry.
• Focus on food. Turn off the TV and the computer. If you’re going to eat, just eat. You’ll eat more slowly, consume less and savor the food more.
• Use small vessels. Choose to eat on smaller plates and use tall, narrow glasses. You’re likely to eat significantly less without even thinking about it.

I can't remember the last time I used a full-size plate at home (though I do use very large salad bowls). I really need to work on the first two -- especially when eating alone!

I do think I’m eating more and doing less cardio. I’m bored and the weather is yucky.

Last night I thought I’d fast through dinner because I wasn’t really that hungry and maybe that would get me on track. But instead, I ended up making and eating a big and full dinner:) Just started cooking and using up food in my fridge. ha!

I continue to exercise regularly but over the winter, and especially since Christmas I've found myself missing a day here or there of either weight lifting or cardio. I try to have two dedicated exercise sessions 5 days / week and a single exercise session the other 2 days / week. I do think the cold temperatures and frequent snow/ice are impacting my motivation. I'm trying to stay flexible and using cardio options I have in my basement (stationary bike, treadclimber) when the weather does not allow running outside and scheduling doesn't allow swimming. I have had some really good strong swim sessions including one where two of my regular swim friends commented on just how fast I was that day. That felt great.

On the food front, I continue with 5:2 IF. I still have the few stubborn holiday pounds, but the good news is that I continue to weigh myself regularly so I am aware and I'm not going to let myself give up. I have no problem doing the "normal" 5:2 but I am struggling a bit with doing 36hr fasts occasionally, and I think the cold weather doesn't help. More of a struggle than I had in the summer and fall. I did make a big pot of pinto posole soup and enjoyed trying something new. I think I need to keep up with trying new recipes to keep myself interested. It does feel like my hunger is higher in the winter and I'm not certain why.

My health update? DH has covid. Grrr. It will be a miracle if I don’t, but so far I’m negative. But he was negative on Tues., then positive today, so I’ll test again in another day or two. I have not been feeling 100% but mainly just sniffles and minor headache. He’s got a nasty cough and body aches, no fever.

So annoying.

I have lost a couple lbs since I stopped my holiday binging. I’d like to lose about 6-8 more before DS’ wedding. I have 3 months, it’s doable if I stay focused. But this covid nonsense makes me want to eat a whole bunch of oreos.

https://www.aheadofthyme.com/2016/10/arugula-salad-with-apple-and-pecan/

I made this salad last night and it was really good. I usually do my arugula with balsamic, so maybe that’s why I enjoyed it so much. I used plain walnuts.

Good work @pricklypearcactus on keeping up your exercise! I’ve been getting some cardio in on my rebounder and walks when the weather works, but not like what I do in the summer. A 36 hour fast would be good for me. I’ll have to keep that in mind for next week.

That's so funny, Legomom-- I had the same plans for dinner last night. I wasn't all that hungry and I had finished my pot of soup so I said, "eh.. I'll just skip dinner tonight." An hour after I'd have had dinner, I had a plate with left over rosemary chicken, marinated tomato and cucumber salad and the last of the whole wheat pasta salad. MORE than I'd have had if I had just planned a modest dinner.

My afternoon schedule has changed so I will make my chicken meatball and veggie barley soup tomorrow morning. I skipped lunch today (bleh) and don't have much in the fridge-- but luckily, I found some chili in the freezer. I may put it over salad ala a taco salad so that I am filling up on greens as well as beef and beans.

I’m sorry @Sueb20. I hope you can avoid it! And your DH feels better quickly.

Oh I missed your update, Sue -- sorry to hear your DH has covid. Hope it's a mild case and that you don't pick it up too! I hear delivering treats through the door via a golf club works great! ;)

Prickly, wow ... love hearing about your strong swim session! That had to have felt great-- the swim and the comments!

@legomom23 that arugula salad looks so delicious!!

@Sueb20 I'm sorry your DH has covid. I really hope you don't get it. That's such a bummer. Now I want to eat oreas too. ;) And now I just googled and learned that Oreo does make a gluten free version. This internet thing is dangerous.

My go-to if I'm going to do a super fast and fairly low calorie dinner are eggs (usually scrambled becuause it feels more filling to me) and roasted sheet pan veggies (lots of cruciferous veggies like brussel sprouts, cauliflower, broccoli and usually some red onion for flavor).

Also, I just braved the cold and some leftover snow on the sidewalks for a run with my dog. She's very happy and now resting. I'm still cold, but also glad I braved it. It's been a few weeks since I've run since we've been getting snow just about every other day.

It’s been a few months, haha but it’s okay. I have been reducing the intake of snacks and stopping eating after 8 pm. So far, I have basically done it. There was also a walk after dinner. Apart from rain and some special circumstances, the attendance rate was still very high. I am so happy to see the exercise and body data recorded on my BP Doctor Smartwatch.