Staying the Course
Nothing is impossible to a willing heart...
If you BITE it WRITE it!
My Top Ten Reasons to Conquer My Weight
1. Health, to be healthy and live long
2. To sit in my partners lap
3. To look good in my clothes
4. To feel good
5. To not be tired, have energy
6. To be the best that I can be
7. To set an example for others
8. To get rid of my back pain
9. To be the best that I can be
10.To be the best that I can be
1. THE PLAN Cont.
Have a Plan
Make healthy choices
Points Program
My Points Range is 26-31 per day.
2. JOURNAL
Write your way to SUCCESS.
Desire + Dedication + Determination + Discipline = Success
http://dominiquej.diaryland.com
3. WATER
Water Caculator
My Water Intake should be 120 oz. per day
http://www.bottledwater.org/public/html/input1.html
4. EXERCISE
Benefits of Exercise
It's no news that exercise can help manage depression, but now there's evidence that regular workouts may be just as effective as antidepressant medications. Researchers at Duke University tested people with major depressive disorder and found that a moderate exercise program (30 minutes, three times a week) reduced depression just as much as drugs. The medications produced results more quickly, but after 16 weeks the exercise effect caught up, according to the study, published in the Archives of Internal Medicine. "Exercise causes the brain to produce serotonin, a neurotransmitter that can reduce depression, and it can also give a person a greater sense of mastery and pride," says James Blumenthal, Ph.D., one of the study authors. Prozac's just faster than pushups.
5. REEVALUATE
Take a look at your plan and make changes for success.
Nothing is impossible to a willing heart...
Thursday, August 23, 2007
Don't deny yourself something you really want. Plan for it, and enjoy eating it. Deprivation is the enemy of long term success. Since you will be doing this for the rest of your life, you can't expect to swear off your favorite foods forever. Do look for low-points substitutes, and understand that you may have to give up a "red-light food" for a while. Buy the Supermarket Guide and Dining Out Guide. Go through them with a highlighter and highlight every low-points food you like. Work these foods into your diet. I eat pretty much all day, and I like what I eat. Make another list, of things you would like to do that your weight prevents you from doing. It can range from climbing a mountain to being able to fasten the seat belt in the car. You won't recognize some of these "little successes" until they happen (I thought I didn't miss being able to cross my legs!), but they will start to happen soon after you start losing weight, and they will keep you going Understand that you CAN stay on program - and have fun - when you go to restaurants, picnics, weddings, parties, business meetings, vacations, etc. etc.
Life is full of these occasions, and the sooner you learn to deal with them the fewer excuses you will have for breaking your commitment to yourself. There is absolutely nothing to compare to the feeling you get the first time you return from vacation, step on the scale at your WW meeting, and hear "you lost." The fact that it's possible doesn't mean you are allowed to beat yourself up if you don't stay OP at one of these occasions - it does mean you should try again next time! Focus on small goals. I have never set a personal goal more than 15 pounds below what I weighed at the time I set the goal. I don't throw a party each time I reach one of these goals, but I do feel a glow of satisfaction, as though I am hauling myself up another big step on my climb up the mountain. Advice for Newbies by Mary BB Part 2 Don't forget to enjoy the journey. For most of us who post here, losing weight has not been just, or even primarily, about the long range goal of looking slim, although we may have thought that was it when we started. For me, it has been a process of self-discovery that I would not have missed, in retrospect, even if my fairy godmother could have waved a wand and made me permanently thin the day after I joined WW. That's a curious concept, but I go forward from this point a much better companion to myself and my family and friends because of who I am becoming. It's due in no small part to the wonderful people I have found right here on this forum (W W 100+ board), and to the support and advice they have given me.
Life is full of these occasions, and the sooner you learn to deal with them the fewer excuses you will have for breaking your commitment to yourself. There is absolutely nothing to compare to the feeling you get the first time you return from vacation, step on the scale at your WW meeting, and hear "you lost." The fact that it's possible doesn't mean you are allowed to beat yourself up if you don't stay OP at one of these occasions - it does mean you should try again next time! Focus on small goals. I have never set a personal goal more than 15 pounds below what I weighed at the time I set the goal. I don't throw a party each time I reach one of these goals, but I do feel a glow of satisfaction, as though I am hauling myself up another big step on my climb up the mountain. Advice for Newbies by Mary BB Part 2 Don't forget to enjoy the journey. For most of us who post here, losing weight has not been just, or even primarily, about the long range goal of looking slim, although we may have thought that was it when we started. For me, it has been a process of self-discovery that I would not have missed, in retrospect, even if my fairy godmother could have waved a wand and made me permanently thin the day after I joined WW. That's a curious concept, but I go forward from this point a much better companion to myself and my family and friends because of who I am becoming. It's due in no small part to the wonderful people I have found right here on this forum (W W 100+ board), and to the support and advice they have given me.
Wednesday, August 22, 2007
Here are some basic steps to follow to begin:
* Step 1:
Determine how many points you should eat per day by using the chart
on my website at: http://web.archive.org/web/19991002034017/http://www.miami.org/weight/at_home.htm
* Step 2:
Figure out how many points are in the foods you commonly eat by using the cardboard points finder or portable points calculator available from Weight Watchers (see above), or by using the formula, calories/50 - fiber grams/5 + fat grams/12 or by using one of the growing number of computerized solutions available over the Internet.
this may be a little more difficult for you to do with packaged foods, if foods in your country do not have nutritional information on the label as they do in the USA. CYBERDIET is one good online source of fat/fiber/calories, click on their foods database link. You might also try: HomeHearts Nutrition Calculator or: Mike's Calorie And Fat Gram Chart , although neither of them gives fiber (so you will have to assume it is zero). Also: Dotti's Weight Loss Zone has a lot of points info, particularly for restaruants. Another site: TONY G. also has lots of fast food and sit down restaurant points.
* Step 3:
Figure out ways for you to eat big low point or no point meals when you are hungry
vegetable soups, or stacks of cooked veggies are a favorite of many
* Step 4:
KEEP A DAILY LOG OF:
1. What food is in each meal
2. How many points are in each meal
3. How many 8 oz glasses of water you drink
4. How many servings of vegetables or fruit you eat
5. How many glasses of milk you consume
6. Record how many minutes of exercise you do
* Step 5:
At the end of the day add up the points for the day. You should eat less than your maximum but more than your minimum. You should have had at least 6 8 oz glasses of water and 2 servings of milk, and 5 servings of fruits/vegetables. If you eat less than your maximum points for the day, you can save the points and use them later in the week. You should do 20 minutes of exercise per day. You can add a point to your daily points maximum for every 20 minutes of exercise over that.
* Step 6:
At the end of the week you go to a meeting to be weighed. If you are at home you will have to do this yourself, although it is not as effective psychologically. Perhaps you can find someone else (a friend) to weigh with once a week.
* Step 7:
After the weigh-in you will clear your log and start again!
* Step 1:
Determine how many points you should eat per day by using the chart
on my website at: http://web.archive.org/web/19991002034017/http://www.miami.org/weight/at_home.htm
* Step 2:
Figure out how many points are in the foods you commonly eat by using the cardboard points finder or portable points calculator available from Weight Watchers (see above), or by using the formula, calories/50 - fiber grams/5 + fat grams/12 or by using one of the growing number of computerized solutions available over the Internet.
this may be a little more difficult for you to do with packaged foods, if foods in your country do not have nutritional information on the label as they do in the USA. CYBERDIET is one good online source of fat/fiber/calories, click on their foods database link. You might also try: HomeHearts Nutrition Calculator or: Mike's Calorie And Fat Gram Chart , although neither of them gives fiber (so you will have to assume it is zero). Also: Dotti's Weight Loss Zone has a lot of points info, particularly for restaruants. Another site: TONY G. also has lots of fast food and sit down restaurant points.
* Step 3:
Figure out ways for you to eat big low point or no point meals when you are hungry
vegetable soups, or stacks of cooked veggies are a favorite of many
* Step 4:
KEEP A DAILY LOG OF:
1. What food is in each meal
2. How many points are in each meal
3. How many 8 oz glasses of water you drink
4. How many servings of vegetables or fruit you eat
5. How many glasses of milk you consume
6. Record how many minutes of exercise you do
* Step 5:
At the end of the day add up the points for the day. You should eat less than your maximum but more than your minimum. You should have had at least 6 8 oz glasses of water and 2 servings of milk, and 5 servings of fruits/vegetables. If you eat less than your maximum points for the day, you can save the points and use them later in the week. You should do 20 minutes of exercise per day. You can add a point to your daily points maximum for every 20 minutes of exercise over that.
* Step 6:
At the end of the week you go to a meeting to be weighed. If you are at home you will have to do this yourself, although it is not as effective psychologically. Perhaps you can find someone else (a friend) to weigh with once a week.
* Step 7:
After the weigh-in you will clear your log and start again!
Monday, February 12, 2007
Journal To Success Blog
WW WINNING POINTS At HOME...
Notes to myself taken from miami.org
The plan uses the points formula to assign points to everything you eat based on calories, fat and fiber. You can use a little slide rule they provide to calculate points from the packages on foods or you can use a calculator they sell. If you want to be different you can calculate points with the formula or calculator. You get a certain number of points per day. If you don't use points you can expend them later, they call this banking. It is a simpler but more sophisticated form of calorie counting, which teaches good eating habits. They also encourage some milk each day and lots of glasses of water. The system forces you to eat more veggies, soups, low fat foods, and more fiber.
HOW MANY POINTS WORTH OF FOOD
ARE YOU SUPPOSED TO CONSUME EACH DAY ?
http://dpede.rsna.org/FC.html
POUNDS POINTS/day
Current Weight
Under 150 lbs *18-23*
150-174 *20-25*
175-199 *22-27*
200-224 *24-29*
225-249 *26-31*
250-274 *28-33*
275-299 *29-34*
300-324 *30-35*
325-349 *31-36*
Over 350 lbs *32-37*
The table is provided to remind you of the WW recommended minimum and maximum recommended points per day: I think that WW recommends you aim for the average and 'bank' any points not eaten under the average. Banking points is their word for saving them up and using them later to increase the points allowed on a later day. The table at the right shows YOUR CURRENT WEIGHT and how many points you should eat per day. As you lose weight your points per day goes down.
The following is some basic information I sent to a lady in Paraguay who wanted to know how the program worked so she could try it at home, as there are no WW meetings near her: If anyone has improvements to this of any type, please write me ( ray@miami.org ) so that I can post them. However, I am not interested in reproducing WW documents verbatim online. This information is presented to give guidelines and support to those who cannot attend meetings.
The basic rules of the program are:
You should eat/drink:
* more than your minimum points but less than your maximum
* at least six 8 oz glasses of water each day
* 2 servings of skim milk each day (or calcium supplement)
* at least 5 servings of fruits and vegetables each day
* at least 20 minutes of exercise per day
I am trying hard to drink more water. A lot of people have trouble at first drinking enough water and getting started on the exercise. The most important thing is keeping a journal of your points. The Jounal is the key to the program. You must write it down !)
Here are some basic steps to follow to begin:
Step 1:
Determine how many points you should eat per day by using the chart
on my website at: http://www.miami.org/weight/at_home.htm
Step 2:
Figure out how many points are in the foods you commonly eat by using the cardboard points finder or portable points calculator available from Weight Watchers (see above), or by using the formula, calories/50 - fiber grams/5 + fat grams/12 or by using one of the growing number of computerized solutions available over the Internet.
This may be a little more difficult for you to do with packaged foods, if foods in your country do not have nutritional information on the label as they do in the USA. CYBERDIET is one good online source of fat/fiber/calories, click on their foods database link. You might also try: HomeHearts Nutrition Calculator or: Mike's Calorie And Fat Gram Chart , although neither of them gives fiber (so you will have to assume it is zero). Also: Dotti's Weight Loss Zone has a lot of points info, particularly for restaruants. Another site: TONY G. also has lots of fast food and sit down restaurant points.
Step 3:
Figure out ways for you to eat big low point or no point meals when you are hungry
vegetable soups, or stacks of cooked veggies are a favorite of many
Step 4:
KEEP A DAILY JOURNAL OF:
1. What food is in each meal
2. How many points are in each meal
3. How many 8 oz glasses of water you drink
4. How many servings of vegetables or fruit you eat
5. How many glasses of milk you consume or calcium
6. Record how many minutes of exercise you do
Step 5:
At the end of the day add up the points for the day. You should eat less than your maximum but more than your minimum. You should have had at least 6 8 oz glasses of water and 2 servings of milk, and 5 servings of fruits/vegetables. If you eat less than your maximum points for the day, you can save the points and use them later in the week. You should do 20 minutes of exercise per day. You can add a point to your daily points maximum for every 20 minutes of exercise over that.
Step 6:
At the end of the week you go to a meeting to be weighed. If you are at home you will have to do this yourself, although it is not as effective psychologically. Perhaps you can find someone else (a friend) to weigh with once a week.
Step 7:
After the weigh-in you will clear your log and start again!
* * * * *
THE WEIGH-IN:
I CANNOT STRESS STEP 6 ENOUGH! WEIGH YOURSELF ONCE A WEEK AND (IF POSSIBLE) HAVE SOMEONE THERE EACH TIME FOR THE EVENT. NEXT TO THE POINTS FORMULA, THE WEIGH-IN IS THE MOST POWERFUL COMPONENT OF WW. IT MAKES YOU STICK TO THE PROGRAM. IF THE MONEY IS NOT A PROBLEM FOR YOU AND YOU CAN GET TO A WW MEETING, THEN YOU WILL PROBABLY FIND IT WORTH IT, EVEN IF YOU JUST STAY FOR THE WEIGH-IN EACH TIME.
MORE ABOUT FIGURING POINTS:
I keep getting messages from people who cannot make it to WW asking for more help in figuring points. And if some of those who do go to meetings are like me (eating out a lot), then you also want additional help in figuring out points. Go to www.CYBERDIET.com for fat calories fiber of many foods then use the formula to figure points (click on their foods database link).
LOW POINT FOODs
A diet soda is no points...
A CAFFENE FREE diet soda counts as water...
Most fruits (like an apple) are 1 point, but a banana is 2 points:
A typical sandwich roll (American) is about 3 points. Regular bread is 1 point, diet bread 1/2 point.
Be careful with certain ethnic breads (like cuban bread here in Miami). It has a lot of extra fat!
1 oz of lean meat (like skinless chicken) is a point.
FUN SNACKS:
Blue Bunny Fat Free Creme Bar-1pt each
FF Jello-0pts
Fat Free Pringles-15 chips for 1pt
Goldfish-one serving (55 pieces)-3pts
Fat Free Pudding cup-2pts
Quaker Chewy Granola bar-2pts
Slim Fast Meal replacement bar-4pts
Grahamn crackers -low fat 2 sheets -2pts
Jollytime 94% fat free popcorn whole bag-2pts
Dole Juice pops sugarfree 2 -1pt
WW Smart one's round icecream sand -2pts
Fruit - nectorine or banana for me -2pts
Crystal Light Peach or Rasberry tea (HOT) -0pts
(Just mix with hot water instead of cold, wonderful treat and filling).
0 Points soup and have it on hand when I run out of points, this is the link:
http://pages.ivillage.com/teresa633829/vegsoup.html
MY FAVORITE LINKS:
My Main Page
Love Yourself
My Old Page
Donoghue Journal
Diaryland Journal
Fast Food Facts
Weight Watchers Links
GoalWeight.com
Healthy Discovery
BlackPlanet
Fitday Journal
DWLZ EZBoard
3FatChicks Inspirations
WW WINNING POINTS At HOME...
Notes to myself taken from miami.org
The plan uses the points formula to assign points to everything you eat based on calories, fat and fiber. You can use a little slide rule they provide to calculate points from the packages on foods or you can use a calculator they sell. If you want to be different you can calculate points with the formula or calculator. You get a certain number of points per day. If you don't use points you can expend them later, they call this banking. It is a simpler but more sophisticated form of calorie counting, which teaches good eating habits. They also encourage some milk each day and lots of glasses of water. The system forces you to eat more veggies, soups, low fat foods, and more fiber.
HOW MANY POINTS WORTH OF FOOD
ARE YOU SUPPOSED TO CONSUME EACH DAY ?
http://dpede.rsna.org/FC.html
POUNDS POINTS/day
Current Weight
Under 150 lbs *18-23*
150-174 *20-25*
175-199 *22-27*
200-224 *24-29*
225-249 *26-31*
250-274 *28-33*
275-299 *29-34*
300-324 *30-35*
325-349 *31-36*
Over 350 lbs *32-37*
The table is provided to remind you of the WW recommended minimum and maximum recommended points per day: I think that WW recommends you aim for the average and 'bank' any points not eaten under the average. Banking points is their word for saving them up and using them later to increase the points allowed on a later day. The table at the right shows YOUR CURRENT WEIGHT and how many points you should eat per day. As you lose weight your points per day goes down.
The following is some basic information I sent to a lady in Paraguay who wanted to know how the program worked so she could try it at home, as there are no WW meetings near her: If anyone has improvements to this of any type, please write me ( ray@miami.org ) so that I can post them. However, I am not interested in reproducing WW documents verbatim online. This information is presented to give guidelines and support to those who cannot attend meetings.
The basic rules of the program are:
You should eat/drink:
* more than your minimum points but less than your maximum
* at least six 8 oz glasses of water each day
* 2 servings of skim milk each day (or calcium supplement)
* at least 5 servings of fruits and vegetables each day
* at least 20 minutes of exercise per day
I am trying hard to drink more water. A lot of people have trouble at first drinking enough water and getting started on the exercise. The most important thing is keeping a journal of your points. The Jounal is the key to the program. You must write it down !)
Here are some basic steps to follow to begin:
Step 1:
Determine how many points you should eat per day by using the chart
on my website at: http://www.miami.org/weight/at_home.htm
Step 2:
Figure out how many points are in the foods you commonly eat by using the cardboard points finder or portable points calculator available from Weight Watchers (see above), or by using the formula, calories/50 - fiber grams/5 + fat grams/12 or by using one of the growing number of computerized solutions available over the Internet.
This may be a little more difficult for you to do with packaged foods, if foods in your country do not have nutritional information on the label as they do in the USA. CYBERDIET is one good online source of fat/fiber/calories, click on their foods database link. You might also try: HomeHearts Nutrition Calculator or: Mike's Calorie And Fat Gram Chart , although neither of them gives fiber (so you will have to assume it is zero). Also: Dotti's Weight Loss Zone has a lot of points info, particularly for restaruants. Another site: TONY G. also has lots of fast food and sit down restaurant points.
Step 3:
Figure out ways for you to eat big low point or no point meals when you are hungry
vegetable soups, or stacks of cooked veggies are a favorite of many
Step 4:
KEEP A DAILY JOURNAL OF:
1. What food is in each meal
2. How many points are in each meal
3. How many 8 oz glasses of water you drink
4. How many servings of vegetables or fruit you eat
5. How many glasses of milk you consume or calcium
6. Record how many minutes of exercise you do
Step 5:
At the end of the day add up the points for the day. You should eat less than your maximum but more than your minimum. You should have had at least 6 8 oz glasses of water and 2 servings of milk, and 5 servings of fruits/vegetables. If you eat less than your maximum points for the day, you can save the points and use them later in the week. You should do 20 minutes of exercise per day. You can add a point to your daily points maximum for every 20 minutes of exercise over that.
Step 6:
At the end of the week you go to a meeting to be weighed. If you are at home you will have to do this yourself, although it is not as effective psychologically. Perhaps you can find someone else (a friend) to weigh with once a week.
Step 7:
After the weigh-in you will clear your log and start again!
* * * * *
THE WEIGH-IN:
I CANNOT STRESS STEP 6 ENOUGH! WEIGH YOURSELF ONCE A WEEK AND (IF POSSIBLE) HAVE SOMEONE THERE EACH TIME FOR THE EVENT. NEXT TO THE POINTS FORMULA, THE WEIGH-IN IS THE MOST POWERFUL COMPONENT OF WW. IT MAKES YOU STICK TO THE PROGRAM. IF THE MONEY IS NOT A PROBLEM FOR YOU AND YOU CAN GET TO A WW MEETING, THEN YOU WILL PROBABLY FIND IT WORTH IT, EVEN IF YOU JUST STAY FOR THE WEIGH-IN EACH TIME.
MORE ABOUT FIGURING POINTS:
I keep getting messages from people who cannot make it to WW asking for more help in figuring points. And if some of those who do go to meetings are like me (eating out a lot), then you also want additional help in figuring out points. Go to www.CYBERDIET.com for fat calories fiber of many foods then use the formula to figure points (click on their foods database link).
LOW POINT FOODs
A diet soda is no points...
A CAFFENE FREE diet soda counts as water...
Most fruits (like an apple) are 1 point, but a banana is 2 points:
A typical sandwich roll (American) is about 3 points. Regular bread is 1 point, diet bread 1/2 point.
Be careful with certain ethnic breads (like cuban bread here in Miami). It has a lot of extra fat!
1 oz of lean meat (like skinless chicken) is a point.
FUN SNACKS:
Blue Bunny Fat Free Creme Bar-1pt each
FF Jello-0pts
Fat Free Pringles-15 chips for 1pt
Goldfish-one serving (55 pieces)-3pts
Fat Free Pudding cup-2pts
Quaker Chewy Granola bar-2pts
Slim Fast Meal replacement bar-4pts
Grahamn crackers -low fat 2 sheets -2pts
Jollytime 94% fat free popcorn whole bag-2pts
Dole Juice pops sugarfree 2 -1pt
WW Smart one's round icecream sand -2pts
Fruit - nectorine or banana for me -2pts
Crystal Light Peach or Rasberry tea (HOT) -0pts
(Just mix with hot water instead of cold, wonderful treat and filling).
0 Points soup and have it on hand when I run out of points, this is the link:
http://pages.ivillage.com/teresa633829/vegsoup.html
MY FAVORITE LINKS:
My Main Page
Love Yourself
My Old Page
Donoghue Journal
Diaryland Journal
Fast Food Facts
Weight Watchers Links
GoalWeight.com
Healthy Discovery
BlackPlanet
Fitday Journal
DWLZ EZBoard
3FatChicks Inspirations
Sunday, February 11, 2007
ADVICE FOR NEWBIES by MaryBB Almost everyone who starts on this journey is afraid. I put off weight loss efforts for years because I would rather have been fat, unhealthy, and movement-limited than face the emotional consequences of another failed attempt. When I did start WW I told myself I didn't expect to succeed, but that my mobility would improve if I lost 20 or 30 pounds, which I thought I could do. I soon realized that the WW program is really doable, and I have been successful beyond my wildest dreams (123 pounds in 20 months; 10-25 to go). Trust the program. Don't start tweaking it because you think you know better. WW has been doing this for at least 40 years, and they know something about losing weight. Don't think you can't lose unless you have a good leader, or a certain kind of support from your friends and family.
The commitment and the effort has to come from you, and you need to make the effort to find the support you need. Do this for yourself. Make a list of all the things you like about yourself, and don't hold back. Include physical, mental, emotional, and spiritual attributes. Carry the list with you, read it frequently, and add to it as you think of new items you like. This list is why you deserve to lose weight. It's all the good things about you that don't depend on a number on the scale, which, in the long run, is really a minor factor in who you are. Don't blame your lapses on anyone but yourself, unless someone holds you down and force-feeds you. Look at situations where you will be tempted or urged to overeat as challenges, and plan carefully how you will approach them. Plan everything, especially at first. Don't be an all-or-nothing dieter. How many times have we all given up the quest because of one really bad meal? This is for life, and, as my daughter used to say, "Everybody makes 'stakes." Understand that you must give up your former eating habits forever, and replace them with something else.
I will be counting points and journaling for the rest of my life. Why? Because I lack whatever it is that thin people have that tells them they are full, and they can stop eating. In the larger scheme of life's blessings, and compared to the things I have that I would not trade for that "eating switch" (intelligence, humor, passion), it is, after all, a minor impediment, especially when there is a great system (WW) to replace it.
The commitment and the effort has to come from you, and you need to make the effort to find the support you need. Do this for yourself. Make a list of all the things you like about yourself, and don't hold back. Include physical, mental, emotional, and spiritual attributes. Carry the list with you, read it frequently, and add to it as you think of new items you like. This list is why you deserve to lose weight. It's all the good things about you that don't depend on a number on the scale, which, in the long run, is really a minor factor in who you are. Don't blame your lapses on anyone but yourself, unless someone holds you down and force-feeds you. Look at situations where you will be tempted or urged to overeat as challenges, and plan carefully how you will approach them. Plan everything, especially at first. Don't be an all-or-nothing dieter. How many times have we all given up the quest because of one really bad meal? This is for life, and, as my daughter used to say, "Everybody makes 'stakes." Understand that you must give up your former eating habits forever, and replace them with something else.
I will be counting points and journaling for the rest of my life. Why? Because I lack whatever it is that thin people have that tells them they are full, and they can stop eating. In the larger scheme of life's blessings, and compared to the things I have that I would not trade for that "eating switch" (intelligence, humor, passion), it is, after all, a minor impediment, especially when there is a great system (WW) to replace it.
Monday, January 15, 2007
WW Calc
Calculator
posted by Gwen at 11:45 PM 
Optifast
Optifast is incredibly simple. All food is replaced with the Optifast products, which are designed to restrict energy intake, whilst still maintaining healthy nutrition. Reducing calorie (energy) intake to below 800 calories (3448kJ) per day means the body starts to draw energy from its own fat stores instead of from food. Research has shown that very low calorie diets produce greater initial weight loss than other diets.
http://www.productreview.com.au/showitem.php?item_id=2347
posted by Gwen at 11:37 PM
Sunday, September 15, 2002
Wednesday, January 03, 2007
Keep checking in with this forum, even if you are doing really poorly. Absolutely everyone here knows how it feels to blow a commitment to lose weight, and sooner or later it will come together for you. If you have emotional issues that are keeping you from sticking to the program, deal with them. I haven't met many compulsive eaters who don't have some kind of emotional issues. WW is a behavioral program. It can show you the behaviors you have to adopt to lose weight, but it doesn't pretend to do more than a little towards helping you get your head in the place it needs to be to adopt those behaviors. If you don't follow the program and can't figure out why, get counseling, join Overeaters Anonymous, or read authors like Geneen Roth -- or all of the above -- in addition to attending WW meetings.
The program, but I have to say it again -- do what they say!! Go to the meetings. Weigh in and stay for the discussion. Drink all your water, eat all your fruits and vegetables, write down everything you eat even when you eat 60 or 70 points in a day. Weigh and measure your portions unless you are in a restaurant or similar situation (and one of my old leaders used to carry her scale and measuring cups and spoons with her and whip them out in restaurants!!). Don't feel like you have to eat something just because it's put before you, or it costs money.
Don't feel that today will be the last chance you will have in your life to eat the particular food that calls to you. Exercise. Start slow if you like -- walk five minutes out, five minutes back. Gradually add a minute here and there. Park far from the door when you shop. Walk to the train. Get moving. Being able to move my body is one of the great delights of weight loss, and it is with me every moment Don't get discouraged if you don't lose a lot of weight (or any) every week, even if you have followed the program perfectly. Our bodies are mysterious, and they don't always perform according to the formula. Stick with it, and sooner or later the weight will come off.
The program, but I have to say it again -- do what they say!! Go to the meetings. Weigh in and stay for the discussion. Drink all your water, eat all your fruits and vegetables, write down everything you eat even when you eat 60 or 70 points in a day. Weigh and measure your portions unless you are in a restaurant or similar situation (and one of my old leaders used to carry her scale and measuring cups and spoons with her and whip them out in restaurants!!). Don't feel like you have to eat something just because it's put before you, or it costs money.
Don't feel that today will be the last chance you will have in your life to eat the particular food that calls to you. Exercise. Start slow if you like -- walk five minutes out, five minutes back. Gradually add a minute here and there. Park far from the door when you shop. Walk to the train. Get moving. Being able to move my body is one of the great delights of weight loss, and it is with me every moment Don't get discouraged if you don't lose a lot of weight (or any) every week, even if you have followed the program perfectly. Our bodies are mysterious, and they don't always perform according to the formula. Stick with it, and sooner or later the weight will come off.
Weight Watchers and General Weight Loss Online Support FAQ
Introduction
1.0..A List of Common Online Acronyms
2.0..Weight Watchers General Program Questions
3.0..General Weight Loss Questions
4.0..List of Commercial and Personal Websites for information, point finds, support, motivation, and encouragement
5.0..JeAnne's reading picks for weight loss, fitness and general health!
6.0..Specialty Foods, Stores, Low Point Finds
7.0..Weight Loss Tools
--------------------------------------------------------------------------------
Introduction
I am a true believer in the online community. I believe the online community has helped and encouraged so many people in trying to lose weight and adopt a healthier lifestyle. Online, people feel anonymous and safe enough to share their greatest joys, their deepest frustrations, their daily struggles and their innermost fears. Through my website and so many others, people can rest assured that weight loss and healthy living are indeed a possibility. The Weight Watchers Forum Family started when Weight Watchers was kind enough to develop an extensive website with chatrooms and forums designed for motivation and support. The Me I WANT to Be thread on the Cooking Light board came about with several women who not only like to eat well, but struggle with losing weight and maintaining a healthy lifestyle. There are some forum members who have been successfully working the program for years and others who are just starting out and looking for a helping hand. Whether you are an old timer or a newbie, we hope all feel welcome. Please remember that as with any online communication, words can hold many meanings for different people. Please help keep the online forums a supportive and open environment.
--------------------------------------------------------------------------------
Section 1.0...A List of Common Online Acronyms
WW = Weight Watchers
CL = Cooking Light
FF = Fat Free
OP = On Program
LOL = lots of laughs, or laugh out loud
ROFL = Rolling on the Floor Laughing
ROFLMAO = Rolling on the Floor Laughing My @ss off
DSM = Darn Scale Monster or Digital Scale Monster
WI = Weigh In
IMHO = In my humble opinion
FWIW = For what it's worth
OTOH = On the other hand
BTW = By the way
DH - Dear Hubby
SO - Significant Other BF/GF - Boy Friend/Girl Friend
DIL/SIL/MIL etc. - Daughter-in-law/Son-in-law/Mother-in-law
TOM - Time of the Month (A female thing!)
PMS - Do we really need to explain this?
--------------------------------------------------------------------------------
Section 2.0...Weight Watchers General Program Questions
2.1)...What counts for our daily water intake?
2.2)...How many points for my weight range?
2.3)...How should I set my weight goals?
2.4)...When I reach 10%, do I have to choose a final goal weight?
2.5)...Does my goal weight have to be within Weight Watchers range?
2.6)...What are Weight Watchers rewards for weight loss?
2.7)...What are some personal reward ideas?
--------------------------------------------------------------------------------
Section 3.0...General Weight Loss Questions
3.1)...What can I expect for my rate of weight loss?
3.2)...Will I have excess skin during/after weight loss?
3.3)...I've done everything right and I have gained weight!
3.4)...How many pounds to a dress size?
3.5)...When will it start being noticeable to others?
3.6)...Do I *have* to exercise?
--------------------------------------------------------------------------------
Section 4.0....4.0..List of Commercial and Personal Websites for information, point finds, support, motivation, and encouragement
Cooking Light WebSite Fabulous point friendly recipes and a wonderful online community. Click on the Healthy Living Board and check out the weekly "ME I WANT TO BE" thread for weight loss support at its finest!
Weight Watchers WebSite Where the 100+ family forum lives!
100+ WW Forum Family Photos aka CJ's Site!
Dotti's Weight Loss Zone Tons of point finds, restaurant listings, recipes, support, inspiration and more!
Health Discovery Home of the Boot Camp Buddies! Support board and useful information for Weight Watchers
Diet Watch Success stories, counseling, diet tips and more
Krvy Grl Love their shirts! Love their message!
Plus Sized Diva Central Info on fashion, plus size modeling, size acceptance etc.
Junonia Plus Sized Athletic Wear
Getting to Goal My personal favorite "personal" site..lots of information not covered on other sites and plenty of inspiration!
Tony Gott's SiteEating out point finds
Three Fat Chicks on a DietHumorous site with some good recipes
Home of Brian & Katerina who have lost a total of 310 lbs
--------------------------------------------------------------------------------
Section 5.0....5.0..JeAnne's reading picks for weight loss, fitness and general health!
Weight Watchers Program Materials! (Don't laugh!) If you are doing the Weight Watchers program, it is imperative that you read your materials, not just the points ranges, not just the recipes. You get weekly pamphlets for a reason. You get a booklet in the beginning for a reason. There is good information there. If you are just following the points, you're not getting your full bang for your buck! If you read it once, read it again when the initial diet excitement has worn off.
Hussman Site Everything you need to know about maximum weight loss and fitness is here. BTW- He also supports the principles behind Body for Life. If you are a science head that likes to know the science behind "why it works" then check it out.
Thin for Life - Anne M. Fletcher Tips from weight loss success stories.
New Naturopathic Diet: How to Manage Your Weight, Prevent Illness and Achieve Optimum Health - Penny Kendal Reed Great information on clean eating, insulin resistance and rebuilding metabolism as well as the importance of healthy fats and protein.
Eat, Drink, and Be Healthy - Walter Willet If this doesn't convince you to stay away from fat free high processed crap and trans fats, I don't know what will!
The Schwarzbein Principle - Diana Schwarzbein Sound eating, health and lifestyle advice.
Body for Life: 12 Weeks to Mental & Physical Strength - Bill Phillips and Michael D'Orso Even if you never do the challenge, it's worth the read. Strong nutrition and fitness principals and excellent advice on mental mindset.
Overcoming Binge Eating - Dr. Christopher Fairburn This is an EXCELLENT book on the different eating disorders, specifically binge eating. Yes, binge eating is a disorder! I highly recommend this book not only from an informational standpoint, but also a step by step procedure to stop the binge madness. I truly believe that until we get a handle on obsessive compulsive behaviors towards food, we will continually regain weight. I cannot recommend this book highly enough.
When Food Is Love: Exploring the Relationship Between Eating and Intimacy - Geneen Roth This is the first Roth book I've purchased and I love it. If you are an emotional eater/binger, she is the author for you!
Anatomy of the Spirit: The Seven Stages of Power and Healing - Caroline Myss Great views about how attitudes determine health.
Seven Habits of Highly Effective People - Stephen Covey Not a diet book, a life book.
A Return to Love: Reflections on the Principles of "A Course in Miracles" - Marianne Williamson Something for the spirit.
Magazine Picks - Muscle Media, Energy, Shape, O, Cooking Light (cooking light doesn't have to be boring!), and Eating Well.
Favorite Cookbook - Cooking Light Complete Cookbook
Favorite WW Cookbook - WW Take-Out Tonight
--------------------------------------------------------------------------------
Section 6.0...Specialty Foods, Stores, Low Point Finds
6.1)...What is Trader Joes?
6.2)...What is Pirate's Booty?
6.3)...What are Skinny Cows?
6.4)...What are No Pudge Brownies?
--------------------------------------------------------------------------------
Section 7.0....Weight Loss Tools
7.1)...Where can I get the journaling tool for Palm Pilot?
--------------------------------------------------------------------------------
Section 2.0...Weight Watchers General Program Questions
2.1)...What counts for our daily water intake?
A..In my humble opinion, only water counts for water intake! We as overweight individuals trying to lose weight should be drinking MORE than 8 glasses of water per day in order to accommodate size and flush out our systems. There are two other schools of thought: 1)That 4 of the 8 glasses of water can be noncaffenated beverages ie. caffeine free diet cola, tea, Crystal Light etc.. and 2)That any of the 8 glasses can be noncaffenated beverages. I personally have never heard a counselor say #2. However, make a decision based on what works for you after checking with your leader. You may want to try various methods to see which aids with weight loss while keeping you comfortable. I have also heard people complain about too many trips to the bathroom. 1)Think of all that fat being flushed away! and 2)Your body does adjust over a short amount of time to the water intake. In other words, hang in there and soon you won't have to go every five minutes!
back
2.2)...How many points for my weight range?
A..The following is a list of point ranges for the Weight Watcher Winning Points Program as of January 2002:
less than 150: 18-23 Points
150-174: 20-25 Points
175-199: 22-27 Points
200-224: 24-29 Points
225-249: 26-31 Points
250-274: 28-33 Points
275-299: 29-34 Points
300-324: 30-35 Points
325-349: 31-36 Points
more than 350: 32-37 Points
2.3)...How should I set my weight goals?
A..Weight Watchers sets goals at 10% and then final goal. Depending on your area, they also reward either five or ten pound increments as well as 25 pound increments. For many of us, once we hit our 10%, there is still a long road before getting to our final goal. Goals should be set in small increments..something you feel comfortable with. You can choose to go to the next 10% or just by 5 pound increments. Make sure you reward yourself as well when achieving those milestones! Because my loss is slower now, I've gone to rewarding myself once a month...a reward for hanging in there one more month!
back
2.4)...When I reach 10%, do I have to choose a final goal weight?
A..According to my old leader, a final goal doesn't have to be decided until you are 5 pounds from your highest weight number in your weight range. You can also pick a higher weight that Weight Watchers will accept with a doctor's note. Most people who have more than 100 pounds to lose wait until closer to goal to pick a final goal as we haven't been at those low numbers in awhile and we don't know what we will look like or how we will feel!
2.5...Does my goal weight have to be within Weight Watchers range?
A..No...you may get a doctor's note indicating that another weight is fine and healthy for you and WW will accept that. However, if you have aspirations of becoming a WW leader, some locations insist that you be within their established ranges for your height.
2.6...What are Weight Watchers rewards for weight loss?
A..There are many Weight Watchers Locations with different rewards systems. To my knowledge, all WW locations reward the 10% keychain, a goal weight charm and a lifetime charm once you have achieved maintenance. Some locations give you a bookmark at 5 lbs lost and a gold star at 5 lb increments to place onto the bookmark. Other locations give out a ribbon with stars to affix to the ribbon. There are some locations that also give out activity rewards, but my location did not and I was jealous!
2.7...What are some personal reward ideas?
A..Rewards can be as big or as small as you want them to be. Some ideas include: manicure, pedicure, new clothing, make-up, magazines, cd/cassette/video, trip to the mall, afternoon without the kids, weekend getaway with loved ones, new book & time to read it in peace, exercise equipment, professional photos taken, personal enrichment class, etc.. Just don't have it be food! If you want food as a reward, then you are depriving yourself on this program! Work the program so that you can be satisfied emotionally and physically with a variety of all kinds of food.
--------------------------------------------------------------------------------
Section 3.0...General Weight Loss Questions
3.1)...What can I expect for my rate of weight loss on WW?
A..Like many things, there are so many variables that come into play and effect the rate of which one loses weight so...YMMV which means Your Mileage May Vary. Common trends are a greater loss in the first couple of weeks with a tapering down of anything between .5 to 2 lbs a week which is what Weight Watchers recommends for a healthy and permanent weight loss rate. Variables such as age, hereditary, monthly fluctuations (women) and exercise will alter the rate of weight loss. The best advice is to figure out how best to work the program and the program will work the best for you! Also PLEASE do not count on the scale for your ultimate measure of success. I went through a period where I lost 10 lbs over the last five MONTHS (May-September, 02)...this is PAINSTAKINGLY slow for me and yes it drives me insane. However, in less than 2 months, I lost 7 entire inches from my body! This means that 1)I'm doing something right and 2)I'm building muscle. I strongly encourage everyone to take pictures and take measurements along the way. When the scale slows down, reach into your empowering beliefs and find where your strength is coming from. You deserve to do this for yourself! Also consider the alternative. Will you really maintain if you give up? If you work the program, the scale will eventually follow and more importantly you will continue to feel better about yourself. Stick with it...you have everything to gain by taking care of #1 and that's YOU!
3.2)...Will I have excess skin during/after weight loss?
A..Again, excess skin is really an individual thing. There are too many variables that come into play that affect skin elasticity -- age, heredity, amount of exercise during weight loss (exercising does help!), speed of weight loss, whether you spent a lot of time in the sun, whether you smoke, past dieting history, etc. You will just have to wait and see whether you have a lot of skin left over when your weight is gone. There is a lot of information on excess skin on http://www.getting2goal.com so surf away! So far, I am proud to say that my skin is pulling back pretty nicely and I totally believe the gym is a key factor in helping with that. I exercise regularly, I moisturize and I drink plenty of water. Right now I have some loose skin on the "apron" (lower belly) and on the upper innermost part of my thigh. I still have a ways to go so time will tell! I have also heard that once getting to goal to wait 6 mos to a year and there is a good chance with healthy living, your skin will bounce back...amazing! I can say that after losing over 140 lbs, that a little excess skin would be a very small sacrifice to pay for the rewards I am reaping by being healthy and fit. Nothing tastes as good as healthy feels...very true. Also please consider the old adage "you are what you eat". We are. The outside is a mirror of what's inside. With Weight Watchers, there are a lot of ways to "cheat" the system and still lose weight for a time. However, the real loss is not properly providing for your body. Beware of food items that seem too good to be true..they often are.
3.3)...I've done everything right and I have gained weight!
A..Everything in this world is cyclical and as much as we want our bodies to be perfect machines, they are not! It is not always as simple as "calories in, energy out". Women especially have hormone fluctuations which in many cases will result in a slight gain every 3-4 weeks...this is normal! Sodium intake, water retention, exercise, food before weigh-in and our famous ALIEN INVASION THEORY are all contributors to a periodic gain. Do not worry! Stay on your program and the body/weight will eventually follow :)
3.4)...How many pounds to a dress size?
A..Again, unfortunately, this is another YMMV - or your mileage may vary. The larger sizes cover a greater amount of weight sometimes up to 25 pounds per size. The lower sizes are often 10 pounds per size. Sizes also vary depending on height and where individuals carry their weight. We also tend to lose in different areas at different times so you may be one size on top and one on the bottom. Every designer has a different concept of sizes as well so a gap 14 is not a lane bryant 14 is not a jc penny 14! It can be incredibly frustrating to shop! The good news is as you get smaller, at least you have more to choose from :)
3.5)...When will it start being noticeable to others?
A..It is proven fact that people are not the greatest "eye witnesses"...most people you work with would not even know your eye color if you asked them with their eyes closed! People see what they want to see and often times will see someone who is overweight as just that - over weight. They do not see the 5 pounds here or the 10 pounds there at a large size. Most common is around 40 - 50 pounds where people will notice a change enough to say something. People started noticing at around 65 lbs for me. People with less to lose will take less to lose to be noticeable. Make sure to take pictures so that you will see the change on the way down as well as feel the change in your energy level, in your physical body and in your clothing! Also, do not take people not saying anything as not noticing. Some people don't feel comfortable saying anything as you and I both know that weight is such a touchy subject. Also, people noticing is a mixed blessing. Along with the compliments come unwanted opinions, unwanted advice, and the dreaded food police. Just do your thing and believe me...people will notice!
3.6)...Do I *have* to exercise?
A..If you ask me, I answer with a resounding YES! Seriously folks...I suppose you don't have to exercise to be successful at weight loss. However there are two things to take into consideration. 1)Most studies prove that successful maintenance is most prevalent with people who engage in some form of regular activity. 2)Exercise helps you look better, feel better, sleep better. It makes you strong. It helps you tap into your body. It helps stabalize emotional swings and curbs appetite. As a very over weight individual, I was *so NOT* connected to my body. Because I was constantly eating to the point of being stuffed and because there was no real regular activity...I had no idea what my body really needed or wanted. Now despite still having some weight to lose, I am pretty connected to my body. I know what foods make me feel good, and what foods fuel me for longer periods of time. I know my body likes to be physically pushed and mentally I enjoy the feeling of power and strength as I develop muscle mass and cardiovasculuar endurance. You do not have to go from couch potato to gym bunny in one fail swoop. What you do have to do is find something...anything..that you like to do and start doing it. The more you do it, the more you will go back to it....I gar-on-tee!
--------------------------------------------------------------------------------
Section 6.0...Specialty Foods, Stores, Low Point Finds
6.1)...What is Trader Joes?
A..Trader Joe's is a natural food grocery store. There are many delicious low point foods to be found. Please visit http://www.traderjoes.com to see if there is a location near you.
6.2)...What is Pirate's Booty?
A..Pirate's booty is a puffed corn & rice with cheddar cheese topping. Kinda like smart food tasting cheese doodles. They are very good but no longer a low point find. They are made by robgourmet who makes all sorts of other snacks...beware as not all are low point! Please visit robgourmet at http://www.robscape.com/rag/index.cfm Unfortunately so many "miracle low point finds" are indeed too good to be true. Buyer beware. I completely endorse real food in moderation and this is a totally perfect reason why.
6.3)...What are Skinny Cows?
A..Skinny cows are ice cream sandwiches made by a company called Silhouette. They are two large chocolate cookies filled with soft low fat ice cream. Most of them are just 2 points, but some are 3 points. Silhouette has a web site where you can see if they are available in your area. Please visit them at http://www.skinnycow.com
6.4)...What are No Pudge Brownies?
A..No Pudge Brownies are delicious guilt free, low point brownies! Please visit them at http://www.nopudge.com Again I personally endorse real food in moderation.
--------------------------------------------------------------------------------
Section 7.0...Weight Loss Tools
7.1)...Where can I get the journaling tool for palm pilot?
A..The Journaling tool for Palm Pilot can be downloaded at http://www.whiteoaks.com
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Copyright© 2003 GreysAngel Productions
Introduction
1.0..A List of Common Online Acronyms
2.0..Weight Watchers General Program Questions
3.0..General Weight Loss Questions
4.0..List of Commercial and Personal Websites for information, point finds, support, motivation, and encouragement
5.0..JeAnne's reading picks for weight loss, fitness and general health!
6.0..Specialty Foods, Stores, Low Point Finds
7.0..Weight Loss Tools
--------------------------------------------------------------------------------
Introduction
I am a true believer in the online community. I believe the online community has helped and encouraged so many people in trying to lose weight and adopt a healthier lifestyle. Online, people feel anonymous and safe enough to share their greatest joys, their deepest frustrations, their daily struggles and their innermost fears. Through my website and so many others, people can rest assured that weight loss and healthy living are indeed a possibility. The Weight Watchers Forum Family started when Weight Watchers was kind enough to develop an extensive website with chatrooms and forums designed for motivation and support. The Me I WANT to Be thread on the Cooking Light board came about with several women who not only like to eat well, but struggle with losing weight and maintaining a healthy lifestyle. There are some forum members who have been successfully working the program for years and others who are just starting out and looking for a helping hand. Whether you are an old timer or a newbie, we hope all feel welcome. Please remember that as with any online communication, words can hold many meanings for different people. Please help keep the online forums a supportive and open environment.
--------------------------------------------------------------------------------
Section 1.0...A List of Common Online Acronyms
WW = Weight Watchers
CL = Cooking Light
FF = Fat Free
OP = On Program
LOL = lots of laughs, or laugh out loud
ROFL = Rolling on the Floor Laughing
ROFLMAO = Rolling on the Floor Laughing My @ss off
DSM = Darn Scale Monster or Digital Scale Monster
WI = Weigh In
IMHO = In my humble opinion
FWIW = For what it's worth
OTOH = On the other hand
BTW = By the way
DH - Dear Hubby
SO - Significant Other BF/GF - Boy Friend/Girl Friend
DIL/SIL/MIL etc. - Daughter-in-law/Son-in-law/Mother-in-law
TOM - Time of the Month (A female thing!)
PMS - Do we really need to explain this?
--------------------------------------------------------------------------------
Section 2.0...Weight Watchers General Program Questions
2.1)...What counts for our daily water intake?
2.2)...How many points for my weight range?
2.3)...How should I set my weight goals?
2.4)...When I reach 10%, do I have to choose a final goal weight?
2.5)...Does my goal weight have to be within Weight Watchers range?
2.6)...What are Weight Watchers rewards for weight loss?
2.7)...What are some personal reward ideas?
--------------------------------------------------------------------------------
Section 3.0...General Weight Loss Questions
3.1)...What can I expect for my rate of weight loss?
3.2)...Will I have excess skin during/after weight loss?
3.3)...I've done everything right and I have gained weight!
3.4)...How many pounds to a dress size?
3.5)...When will it start being noticeable to others?
3.6)...Do I *have* to exercise?
--------------------------------------------------------------------------------
Section 4.0....4.0..List of Commercial and Personal Websites for information, point finds, support, motivation, and encouragement
Cooking Light WebSite Fabulous point friendly recipes and a wonderful online community. Click on the Healthy Living Board and check out the weekly "ME I WANT TO BE" thread for weight loss support at its finest!
Weight Watchers WebSite Where the 100+ family forum lives!
100+ WW Forum Family Photos aka CJ's Site!
Dotti's Weight Loss Zone Tons of point finds, restaurant listings, recipes, support, inspiration and more!
Health Discovery Home of the Boot Camp Buddies! Support board and useful information for Weight Watchers
Diet Watch Success stories, counseling, diet tips and more
Krvy Grl Love their shirts! Love their message!
Plus Sized Diva Central Info on fashion, plus size modeling, size acceptance etc.
Junonia Plus Sized Athletic Wear
Getting to Goal My personal favorite "personal" site..lots of information not covered on other sites and plenty of inspiration!
Tony Gott's SiteEating out point finds
Three Fat Chicks on a DietHumorous site with some good recipes
Home of Brian & Katerina who have lost a total of 310 lbs
--------------------------------------------------------------------------------
Section 5.0....5.0..JeAnne's reading picks for weight loss, fitness and general health!
Weight Watchers Program Materials! (Don't laugh!) If you are doing the Weight Watchers program, it is imperative that you read your materials, not just the points ranges, not just the recipes. You get weekly pamphlets for a reason. You get a booklet in the beginning for a reason. There is good information there. If you are just following the points, you're not getting your full bang for your buck! If you read it once, read it again when the initial diet excitement has worn off.
Hussman Site Everything you need to know about maximum weight loss and fitness is here. BTW- He also supports the principles behind Body for Life. If you are a science head that likes to know the science behind "why it works" then check it out.
Thin for Life - Anne M. Fletcher Tips from weight loss success stories.
New Naturopathic Diet: How to Manage Your Weight, Prevent Illness and Achieve Optimum Health - Penny Kendal Reed Great information on clean eating, insulin resistance and rebuilding metabolism as well as the importance of healthy fats and protein.
Eat, Drink, and Be Healthy - Walter Willet If this doesn't convince you to stay away from fat free high processed crap and trans fats, I don't know what will!
The Schwarzbein Principle - Diana Schwarzbein Sound eating, health and lifestyle advice.
Body for Life: 12 Weeks to Mental & Physical Strength - Bill Phillips and Michael D'Orso Even if you never do the challenge, it's worth the read. Strong nutrition and fitness principals and excellent advice on mental mindset.
Overcoming Binge Eating - Dr. Christopher Fairburn This is an EXCELLENT book on the different eating disorders, specifically binge eating. Yes, binge eating is a disorder! I highly recommend this book not only from an informational standpoint, but also a step by step procedure to stop the binge madness. I truly believe that until we get a handle on obsessive compulsive behaviors towards food, we will continually regain weight. I cannot recommend this book highly enough.
When Food Is Love: Exploring the Relationship Between Eating and Intimacy - Geneen Roth This is the first Roth book I've purchased and I love it. If you are an emotional eater/binger, she is the author for you!
Anatomy of the Spirit: The Seven Stages of Power and Healing - Caroline Myss Great views about how attitudes determine health.
Seven Habits of Highly Effective People - Stephen Covey Not a diet book, a life book.
A Return to Love: Reflections on the Principles of "A Course in Miracles" - Marianne Williamson Something for the spirit.
Magazine Picks - Muscle Media, Energy, Shape, O, Cooking Light (cooking light doesn't have to be boring!), and Eating Well.
Favorite Cookbook - Cooking Light Complete Cookbook
Favorite WW Cookbook - WW Take-Out Tonight
--------------------------------------------------------------------------------
Section 6.0...Specialty Foods, Stores, Low Point Finds
6.1)...What is Trader Joes?
6.2)...What is Pirate's Booty?
6.3)...What are Skinny Cows?
6.4)...What are No Pudge Brownies?
--------------------------------------------------------------------------------
Section 7.0....Weight Loss Tools
7.1)...Where can I get the journaling tool for Palm Pilot?
--------------------------------------------------------------------------------
Section 2.0...Weight Watchers General Program Questions
2.1)...What counts for our daily water intake?
A..In my humble opinion, only water counts for water intake! We as overweight individuals trying to lose weight should be drinking MORE than 8 glasses of water per day in order to accommodate size and flush out our systems. There are two other schools of thought: 1)That 4 of the 8 glasses of water can be noncaffenated beverages ie. caffeine free diet cola, tea, Crystal Light etc.. and 2)That any of the 8 glasses can be noncaffenated beverages. I personally have never heard a counselor say #2. However, make a decision based on what works for you after checking with your leader. You may want to try various methods to see which aids with weight loss while keeping you comfortable. I have also heard people complain about too many trips to the bathroom. 1)Think of all that fat being flushed away! and 2)Your body does adjust over a short amount of time to the water intake. In other words, hang in there and soon you won't have to go every five minutes!
back
2.2)...How many points for my weight range?
A..The following is a list of point ranges for the Weight Watcher Winning Points Program as of January 2002:
less than 150: 18-23 Points
150-174: 20-25 Points
175-199: 22-27 Points
200-224: 24-29 Points
225-249: 26-31 Points
250-274: 28-33 Points
275-299: 29-34 Points
300-324: 30-35 Points
325-349: 31-36 Points
more than 350: 32-37 Points
2.3)...How should I set my weight goals?
A..Weight Watchers sets goals at 10% and then final goal. Depending on your area, they also reward either five or ten pound increments as well as 25 pound increments. For many of us, once we hit our 10%, there is still a long road before getting to our final goal. Goals should be set in small increments..something you feel comfortable with. You can choose to go to the next 10% or just by 5 pound increments. Make sure you reward yourself as well when achieving those milestones! Because my loss is slower now, I've gone to rewarding myself once a month...a reward for hanging in there one more month!
back
2.4)...When I reach 10%, do I have to choose a final goal weight?
A..According to my old leader, a final goal doesn't have to be decided until you are 5 pounds from your highest weight number in your weight range. You can also pick a higher weight that Weight Watchers will accept with a doctor's note. Most people who have more than 100 pounds to lose wait until closer to goal to pick a final goal as we haven't been at those low numbers in awhile and we don't know what we will look like or how we will feel!
2.5...Does my goal weight have to be within Weight Watchers range?
A..No...you may get a doctor's note indicating that another weight is fine and healthy for you and WW will accept that. However, if you have aspirations of becoming a WW leader, some locations insist that you be within their established ranges for your height.
2.6...What are Weight Watchers rewards for weight loss?
A..There are many Weight Watchers Locations with different rewards systems. To my knowledge, all WW locations reward the 10% keychain, a goal weight charm and a lifetime charm once you have achieved maintenance. Some locations give you a bookmark at 5 lbs lost and a gold star at 5 lb increments to place onto the bookmark. Other locations give out a ribbon with stars to affix to the ribbon. There are some locations that also give out activity rewards, but my location did not and I was jealous!
2.7...What are some personal reward ideas?
A..Rewards can be as big or as small as you want them to be. Some ideas include: manicure, pedicure, new clothing, make-up, magazines, cd/cassette/video, trip to the mall, afternoon without the kids, weekend getaway with loved ones, new book & time to read it in peace, exercise equipment, professional photos taken, personal enrichment class, etc.. Just don't have it be food! If you want food as a reward, then you are depriving yourself on this program! Work the program so that you can be satisfied emotionally and physically with a variety of all kinds of food.
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Section 3.0...General Weight Loss Questions
3.1)...What can I expect for my rate of weight loss on WW?
A..Like many things, there are so many variables that come into play and effect the rate of which one loses weight so...YMMV which means Your Mileage May Vary. Common trends are a greater loss in the first couple of weeks with a tapering down of anything between .5 to 2 lbs a week which is what Weight Watchers recommends for a healthy and permanent weight loss rate. Variables such as age, hereditary, monthly fluctuations (women) and exercise will alter the rate of weight loss. The best advice is to figure out how best to work the program and the program will work the best for you! Also PLEASE do not count on the scale for your ultimate measure of success. I went through a period where I lost 10 lbs over the last five MONTHS (May-September, 02)...this is PAINSTAKINGLY slow for me and yes it drives me insane. However, in less than 2 months, I lost 7 entire inches from my body! This means that 1)I'm doing something right and 2)I'm building muscle. I strongly encourage everyone to take pictures and take measurements along the way. When the scale slows down, reach into your empowering beliefs and find where your strength is coming from. You deserve to do this for yourself! Also consider the alternative. Will you really maintain if you give up? If you work the program, the scale will eventually follow and more importantly you will continue to feel better about yourself. Stick with it...you have everything to gain by taking care of #1 and that's YOU!
3.2)...Will I have excess skin during/after weight loss?
A..Again, excess skin is really an individual thing. There are too many variables that come into play that affect skin elasticity -- age, heredity, amount of exercise during weight loss (exercising does help!), speed of weight loss, whether you spent a lot of time in the sun, whether you smoke, past dieting history, etc. You will just have to wait and see whether you have a lot of skin left over when your weight is gone. There is a lot of information on excess skin on http://www.getting2goal.com so surf away! So far, I am proud to say that my skin is pulling back pretty nicely and I totally believe the gym is a key factor in helping with that. I exercise regularly, I moisturize and I drink plenty of water. Right now I have some loose skin on the "apron" (lower belly) and on the upper innermost part of my thigh. I still have a ways to go so time will tell! I have also heard that once getting to goal to wait 6 mos to a year and there is a good chance with healthy living, your skin will bounce back...amazing! I can say that after losing over 140 lbs, that a little excess skin would be a very small sacrifice to pay for the rewards I am reaping by being healthy and fit. Nothing tastes as good as healthy feels...very true. Also please consider the old adage "you are what you eat". We are. The outside is a mirror of what's inside. With Weight Watchers, there are a lot of ways to "cheat" the system and still lose weight for a time. However, the real loss is not properly providing for your body. Beware of food items that seem too good to be true..they often are.
3.3)...I've done everything right and I have gained weight!
A..Everything in this world is cyclical and as much as we want our bodies to be perfect machines, they are not! It is not always as simple as "calories in, energy out". Women especially have hormone fluctuations which in many cases will result in a slight gain every 3-4 weeks...this is normal! Sodium intake, water retention, exercise, food before weigh-in and our famous ALIEN INVASION THEORY are all contributors to a periodic gain. Do not worry! Stay on your program and the body/weight will eventually follow :)
3.4)...How many pounds to a dress size?
A..Again, unfortunately, this is another YMMV - or your mileage may vary. The larger sizes cover a greater amount of weight sometimes up to 25 pounds per size. The lower sizes are often 10 pounds per size. Sizes also vary depending on height and where individuals carry their weight. We also tend to lose in different areas at different times so you may be one size on top and one on the bottom. Every designer has a different concept of sizes as well so a gap 14 is not a lane bryant 14 is not a jc penny 14! It can be incredibly frustrating to shop! The good news is as you get smaller, at least you have more to choose from :)
3.5)...When will it start being noticeable to others?
A..It is proven fact that people are not the greatest "eye witnesses"...most people you work with would not even know your eye color if you asked them with their eyes closed! People see what they want to see and often times will see someone who is overweight as just that - over weight. They do not see the 5 pounds here or the 10 pounds there at a large size. Most common is around 40 - 50 pounds where people will notice a change enough to say something. People started noticing at around 65 lbs for me. People with less to lose will take less to lose to be noticeable. Make sure to take pictures so that you will see the change on the way down as well as feel the change in your energy level, in your physical body and in your clothing! Also, do not take people not saying anything as not noticing. Some people don't feel comfortable saying anything as you and I both know that weight is such a touchy subject. Also, people noticing is a mixed blessing. Along with the compliments come unwanted opinions, unwanted advice, and the dreaded food police. Just do your thing and believe me...people will notice!
3.6)...Do I *have* to exercise?
A..If you ask me, I answer with a resounding YES! Seriously folks...I suppose you don't have to exercise to be successful at weight loss. However there are two things to take into consideration. 1)Most studies prove that successful maintenance is most prevalent with people who engage in some form of regular activity. 2)Exercise helps you look better, feel better, sleep better. It makes you strong. It helps you tap into your body. It helps stabalize emotional swings and curbs appetite. As a very over weight individual, I was *so NOT* connected to my body. Because I was constantly eating to the point of being stuffed and because there was no real regular activity...I had no idea what my body really needed or wanted. Now despite still having some weight to lose, I am pretty connected to my body. I know what foods make me feel good, and what foods fuel me for longer periods of time. I know my body likes to be physically pushed and mentally I enjoy the feeling of power and strength as I develop muscle mass and cardiovasculuar endurance. You do not have to go from couch potato to gym bunny in one fail swoop. What you do have to do is find something...anything..that you like to do and start doing it. The more you do it, the more you will go back to it....I gar-on-tee!
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Section 6.0...Specialty Foods, Stores, Low Point Finds
6.1)...What is Trader Joes?
A..Trader Joe's is a natural food grocery store. There are many delicious low point foods to be found. Please visit http://www.traderjoes.com to see if there is a location near you.
6.2)...What is Pirate's Booty?
A..Pirate's booty is a puffed corn & rice with cheddar cheese topping. Kinda like smart food tasting cheese doodles. They are very good but no longer a low point find. They are made by robgourmet who makes all sorts of other snacks...beware as not all are low point! Please visit robgourmet at http://www.robscape.com/rag/index.cfm Unfortunately so many "miracle low point finds" are indeed too good to be true. Buyer beware. I completely endorse real food in moderation and this is a totally perfect reason why.
6.3)...What are Skinny Cows?
A..Skinny cows are ice cream sandwiches made by a company called Silhouette. They are two large chocolate cookies filled with soft low fat ice cream. Most of them are just 2 points, but some are 3 points. Silhouette has a web site where you can see if they are available in your area. Please visit them at http://www.skinnycow.com
6.4)...What are No Pudge Brownies?
A..No Pudge Brownies are delicious guilt free, low point brownies! Please visit them at http://www.nopudge.com Again I personally endorse real food in moderation.
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Section 7.0...Weight Loss Tools
7.1)...Where can I get the journaling tool for palm pilot?
A..The Journaling tool for Palm Pilot can be downloaded at http://www.whiteoaks.com
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Copyright© 2003 GreysAngel Productions
Tuesday, January 02, 2007
THE WEIGH-IN
I CANNOT STRESS STEP 6 ENOUGH! WEIGH YOURSELF ONCE A WEEK AND (IF POSSIBLE) HAVE SOMEONE THERE EACH TIME FOR THE EVENT. NEXT TO THE POINTS FORMULA, THE WEIGH-IN IS THE MOST POWERFUL COMPONENT OF WW. IT MAKES YOU STICK TO THE PROGRAM. IF THE MONEY IS NOT A PROBLEM FOR YOU AND YOU CAN GET TO A WW MEETING, THEN YOU WILL PROBABLY FIND IT WORTH IT, EVEN IF YOU JUST STAY FOR THE WEIGH-IN EACH TIME.
MORE ABOUT FIGURING POINTS:
I keep getting messages from people who cannot make it to WW asking for more help in figuring points. And if some of those who do go to meetings are like me (eating out a lot), then you also want additional help in figuring out points.
Go to CYBERDIET for fat calories fiber of many foods then use the formula to figure points (click on their foods database link).
A diet soda is no points
A CAFFENE FREE diet soda counts as water
Most fruits (like an apple) are 1 point, but a banana is 2 points:
A typical sandwich roll (American) is about 3 points. Regular bread is 1 point, diet bread 1/2 point. Be careful with certain ethnic breads (like cuban bread here in Miami). It has a lot of extra fat!
1 oz of lean meat (like skinless chicken) is a point.
All for Now...
I CANNOT STRESS STEP 6 ENOUGH! WEIGH YOURSELF ONCE A WEEK AND (IF POSSIBLE) HAVE SOMEONE THERE EACH TIME FOR THE EVENT. NEXT TO THE POINTS FORMULA, THE WEIGH-IN IS THE MOST POWERFUL COMPONENT OF WW. IT MAKES YOU STICK TO THE PROGRAM. IF THE MONEY IS NOT A PROBLEM FOR YOU AND YOU CAN GET TO A WW MEETING, THEN YOU WILL PROBABLY FIND IT WORTH IT, EVEN IF YOU JUST STAY FOR THE WEIGH-IN EACH TIME.
MORE ABOUT FIGURING POINTS:
I keep getting messages from people who cannot make it to WW asking for more help in figuring points. And if some of those who do go to meetings are like me (eating out a lot), then you also want additional help in figuring out points.
Go to CYBERDIET for fat calories fiber of many foods then use the formula to figure points (click on their foods database link).
A diet soda is no points
A CAFFENE FREE diet soda counts as water
Most fruits (like an apple) are 1 point, but a banana is 2 points:
A typical sandwich roll (American) is about 3 points. Regular bread is 1 point, diet bread 1/2 point. Be careful with certain ethnic breads (like cuban bread here in Miami). It has a lot of extra fat!
1 oz of lean meat (like skinless chicken) is a point.
All for Now...
Monday, January 01, 2007
The following is some basic information Ray sent to a lady in Paraguay who wanted to know how the program worked so she could try it at home, as there are no WW meetings near her: If anyone has improvements to this of any type, please write me ( ray@miami.org ) so that I can post them. However, I am not interested in reproducing WW documents verbatim online. This information is presented to give guidelines and support to those who cannot attend meetings.
The basic rules of the program are:
You should eat/drink:
* more than your minimum points but less than your maximum
* at least six 8 oz glasses of water each day
* 2 servings of skim milk each day (or calcium supplement)
* at least 5 servings of fruits and vegetables each day
* at least 20 minutes of exercise per day
I am trying hard to drink more water. A lot of people have trouble at first drinking enough water and getting started on the exercise. The most important thing is keeping a journal of your points. The Jounal is the key to the program. You must write it down !)
The basic rules of the program are:
You should eat/drink:
* more than your minimum points but less than your maximum
* at least six 8 oz glasses of water each day
* 2 servings of skim milk each day (or calcium supplement)
* at least 5 servings of fruits and vegetables each day
* at least 20 minutes of exercise per day
I am trying hard to drink more water. A lot of people have trouble at first drinking enough water and getting started on the exercise. The most important thing is keeping a journal of your points. The Jounal is the key to the program. You must write it down !)
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