Weight Watchers Basics

[Katy]

WW Part I Thread (http://www.constantchatter.com/forum/showthread.php?t=101)

WW Part II Thread (http://www.constantchatter.com/forum/showthread.php?t=25047)

WW Part III Thread (http://www.constantchatter.com/forum/showthread.php?t=29445)

WW Part IV Thread (http://www.constantchatter.com/forum/showthread.php?p=1527054#post1527054) - CURRENT

WW Core Talk (http://www.constantchatter.com/forum/showthread.php?t=11502)

WW Low Point Talk (http://www.constantchatter.com/forum/showthread.php?p=1014316#post1014316)

WW Recipes (http://www.constantchatter.com/forum/showthread.php?t=1012)

Progress Pictures (http://www.constantchatter.com/forum/showthread.php?t=29184)

WW & Working Out - Let's Be Accountable (http://www.constantchatter.com/forum/showthread.php?t=26631)

Non-Scale Victories - Come Toot Your Horn! (http://www.constantchatter.com/forum/showthread.php?t=29138)

Menu Talk - What Did You Eat Today? (http://www.constantchatter.com/forum/showthread.php?t=28464)

WW & Breastfeeding (http://www.constantchatter.com/forum/showthread.php?t=14970)

Challenges & Exercise Support Groups (http://www.constantchatter.com/forum/forumdisplay.php?f=38)

Wendie Plan (http://aweightlossadventure.com/WendiePlan.html)

[Katy]

How Do I Calculate My Points?

Your Personal Daily Points Target

1. Are you:
Female?.........score 2
Male?...........score 8
Female and Breastfeeding?.....score 12

2. How old are you?
17-26..............score 4
27-37..............score 3
38-47..............score 2
48-58..............score 1
over 58............score 0

3. What do you weigh?
Enter the 1st 2 digits of your weight in pounds.

4. How tall are you?
under 5'1.........score 0
5'1 to 5'10.......score 1
over 5'10.........score 2

5. Do you spend most of your day:
sitting down?........score 0
Occasionally sitting, but mainly standing?..... score 2
Walking most of the time?......score 4
Doing physically hard work most of the time? .....score 6

6. Do you want to:
Lose weight?...........score 0
Maintain your current weight?....score 8

Food & Activity Points Calculator (http://www.meganandjack.com/points_calculator.htm)

[Katy]

from cheryll_with_2els
This is taken directly from the WW site.

Healthy Eating: The Good Health Guidelines

Weight Watchers is all about healthy weight loss. To aid your efforts, follow the eight Good Health Guidelines. They’ll help you give your body the nutrients, vitamins, and minerals it needs, in the right amounts. You can use your POINTS® Tracker to keep track of your progress with several of them.

Eat at least five servings of fruits and vegetables per day.
A serving is ½ cup, except for leafy greens which are 1 cup per serving.

Choose whole grains whenever possible.
This means whole-wheat (or oat or multigrain) bread, instead of bread made with refined white flour; whole-wheat pasta instead of white; and brown rice instead of white.

Get the calcium you need.
Include at least two servings (one serving=one cup) of non- or low-fat milk products each day (three if you’re over 50, or if you weigh more than 250 pounds). For example, one cup of milk or yogurt or 1½ ounces of hard cheese will help you work towards your milk products.

Drink at least six 8-ounce glasses of water each day.

Have some healthy oil each day.
Two teaspoons of olive, canola, safflower, sunflower or flaxseed oil - so your body gets the vitamin E and essential fatty acids it needs.

Make sure you get enough protein.
A serving or two will keep you healthy. Look for low-fat sources such as skinless poultry, lean meat, fish and eggs.

Take a multiple vitamin-mineral supplement every day.

Limit added sugar and alcohol.
Both contain empty calories. Avoid processed foods with added sugar. And experts recommend no more than one serving of alcohol per day for women, and no more than two per day for men.

[Katy]

From emmjay

This is the Core foods list from WW:

Vegetables:
What's Included
o Fresh, frozen or canned (without added sauce, fat or sugar)
o Tomato paste, purée and sauce

Details
o Vegetables cannot contain ingredients that are not Core Foods (e.g., regular refried beans, pork & beans, corn in butter sauce, dried tomatoes packed in oil, French fries and sweet pickles are not Core Foods)
o Vegetable juices are not Core Foods

Fruits:
What's Included
o Fresh, frozen or canned fruits (without added sugar)

Details
o Canned fruit must be packed in water or juice (not syrup) and drained before eating
o Unsweetened applesauce is a Core Food, but sweetened applesauce is not
o Dried fruits are not Core Foods
o Fruit juices are not Core Foods

Soups:
What's Included
o Fresh, canned, frozen or homemade soups made only with Core Foods
o Bean soup (e.g., lentil soup, split pea soup)
o Bouillon
o Broth-based soup
o Tomato soup

Details
o Cream soups are not Core Foods

Fat-Free Dairy Products and Dairy Substitutes:
What's Included
o Fat-free milk, cheese and sour cream
o Soy milk, cheese and yogurt (plain)

Details
o Weight Watchers Smoothies or fat-free, sugar-free instant hot cocoa or reduced-calorie dairy shakes is limited to once a day

Egg and Egg Substitutes:
What's Included
o Whole eggs, egg whites and egg substitutes

Ready-To-Eat Cold Cereal:
What's Included
o Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar

Details
o Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat-free plain yogurt

Cooked (Hot) Cereal:
What's Included
o Cooked (hot) cereal

Details
o Any plain variety that does not contain added sugar

Grains and Starches:
What's Included
o Whole-wheat pasta, brown rice, potatoes, and grains
o Starchy vegetables (e.g., peas, corn)

Details
o Whole-wheat pasta or brown rice or potatoes is limited to one meal a day

Lean Meat, Poultry, Fish and Meat Substitutes:
What's Included
o Beef, lamb, pork and veal:
+ At the meat case look for cuts from the "loin," "round," and "leg"
+ Organ meats
o Poultry - Chicken and turkey:
+ Fresh, frozen, or canned.
+ Organ meats (e.g., chicken livers)
o Fish and shellfish:
+ Fresh, frozen, or canned, any variety
o Meat substitutes:
+ Dried beans and lentils
+ Tofu, any type
+ Vegetarian burgers, frozen

Details
o Beef, lamb, pork and veal:
+ Choose visibly lean cuts and trim any excess fat
+ Ground beef with no more than 7% fat or ground turkey or ground chicken is limited to one meal a day
+ Processed meals such as deli products and hot dogs are not Core Foods

o Poultry – Chicken and turkey:
+ Trim any visible fat before preparing and remove skin before eating

o Fish and shellfish:
+ Canned varieties must be packed in water, broth, or tomato juice (not packed in oil)

Oils and Condiments:
What's Included
o Fat-free salad dressings
o Fat-free margarine
o Fat-free mayonnaise
o Nonstick cooking or baking spray
o Extracts, flavorings, and herbs
o Select other condiments and extras

Details
o Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day

Beverages:
What's Included
o Coffee (without sugar)
o Tea (without sugar)
o Diet soft drinks
o Club soda
o Seltzer (plain or flavored, unsweetened)
o Water

Details
o Beverages containing alcohol are not Core Foods