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Weight Watchers 3 Month Plan

What I've had for today...

Morning


3 cup black coffee
.5

2 cup unsweetened ready-to-eat cereal
4

2 cup 1% low-fat milk
4.5

2 Tbsp half-and-half cream
1

1 Tbsp sugar
1


Subtotal 11


Midday


1 small pear(s)
1

1/2 cup cottage cheese with fruit
3

2 cup black coffee
0

2 Tbsp half-and-half cream
1

1 Tbsp sugar
1


Subtotal 6


Evening


2 cups Tossed Salad, Without Dressing
0

1/2 cup bottled spaghetti sauce
2

1 cup cooked spaghetti
4

2 Tbsp reduced-calorie salad dressing
2


Subtotal 8


Snack



Subtotal 0

Total Food POINTS values used 25

Food POINTS Balance
over (-) under (+) +3


Exercise


30 min running (9 minute/mile)
6

Total Activity POINTS values earned 6
 
Morning


2 cup ready-to-eat frosted cereal
6

1 cup 1% low-fat milk
2

5 cup black coffee
.5

1/2 cup orange juice
1

4 Tbsp half-and-half cream
2

1 Tbsp sugar
1


Subtotal 12.5


Midday



Subtotal 0


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 12.5

Food POINTS Balance
over (-) under (+) +15.5


Exercise


30 min running (9 minute/mile)
6

Total Activity POINTS values earned 6
 
Congrats for adding the fruit, cottage cheese, salad and high-fibre bread to your diet Hannah :)

Also I see you're trying to cut sugar out of your coffee.

Bravo!

(now throw that frosted cereal into the nearest garbage bin and I'll be even happier ;) )


Me today:

Breakfast - 3.5pts
1 cup wholegrain cereal, 1/2 cup skim milk,
tinned peaches (no added sugar), sprinkle of Splenda (sugar substitute)

Snack - 1 point
1 banana

Lunch - 4 points
Small can of tuna mixed with cottage cheese, spread 4 Rye crackers; large salad w/ fat free dressing.

Afternoon - 3.5pts
2 nectarines
1 x Apricot 'diet' yogurt (artificially sweetened, low fat)
10 x pretzels
Diet coke

Dinner - 7 points
Tacos! 100g very lean mince, cooked with onion (spray pan with cooking spray only - no oil), grated carrot, finely diced red & Green capsicum, taco seasoning; stuffed in 2 SMALL taco shells, topped with fresh tomato, lettuce and 1tbsp extra-low fat sour cream on each. Drizzle with taco sauce.

Desert - 1.5pts
Weight watchers coconut-choc crisp bar.

= 20.5pts
 
Good job Hannah, it really looks like you are starting to eat better!

To all the dieters in this thread: do you know about this amazing grain called Farro? It is a totally delicious whole grain, kind of like a nuttier tasting version of barley. You just boil it for about 30 minutes, drain it, and then I usually add garlic, herbs, lots of veggies chopped into small pieces (celery, carrots, roasted beets, any leftover cooked veggies I've got lying around) sometimes I add some pine nuts or olives, or even dried fruits like currants or raisins; Maybe feta, a spritz of lemon juice or vinegar, salt and pepper and viola.

I'm just mentioning it because it is really healthy, insanely versatile and tastes better than any whole grain I've found yet and the best of all is it keeps you full for a really long time. Apparently, the Roman legions lived off it. It is also known as spelt.
 
New Start...

I know its april fools day...who could forget...but this is no lie, I'm takeing this new month to start over...a fresh start is always good...this past month wasn't a total waste it was just me getting acustomed to the diet...now I've been given sound advice and plan to follow it as best I can...I did kinda skrew up yesterday...Ice cream in the evening after a pizza dinner...no salid in sight...frosted cereal in the morning...bleh...it was a crap day...so I just didn't even bother to write it down...but I want you all to know that I appreasheat your advice, from the bottom of my heart thankyou! =D Here's what I've had so far today...not much...AND I DIDN'T BINGE LAST NIGHT w00t!!!! :D

Morning


1 can or bottle diet cola
0

4 cup black coffee
.5

4 Tbsp half-and-half cream
2


Subtotal 2.5


Midday



Subtotal 0


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 2.5

Food POINTS Balance
over (-) under (+) +25.5
 
Hey Hannah, don't even worry if you fuck up occasionally, it's all part of the learning process. Hell I stuff up my diet quite regularly; the trick is just to get over the binge as soon as possible - like, as soon as you're 'over it', put down whatever you're eating, drink some water and get straight back on the plan. DON'T ever say "bugger it, I've blown it for the whole day/week/ whatever now" and keep on doing damage; it's the length of time that you continue the binge that matters, not the fact you've binged at all. There is always room for damage control, just don't hate yourself. Get on with it, start afresh as soon as you possibly can. ( a helpful thing I say to myself is: "Okay, I just ate a huge plate of fish and chips. Did I enjoy it? Hell yeah! Well then, I'm just going to have to make up for it".) See? no judgement, no "I hate myself and I'm a big fat pig,". Allow yourself to admit you enjoyed it, but also that YOU made the choice to do it, and you're fully aware what consequences it brings.

"I made that choice, it tasted bloody great and I enjoyed it! Now, I am prepared for the consequences. But it's not the end of the world. I'll make it up." Pracitce saying that to yourself; it will make the world of difference. It will make the difference between being in control and out of control of your eating habits. Because every single action you do is YOUR choice. It's just you, and you control the outcomes in your life. Freeing thought, isn't it? :)

Just keep getting back on the horse, and you'll find these episodes occur less and less; or when they do occur, you can train yourself to stop them earlier.

The success lies in re-committing to your goal every time you fall down, not in never falling down at all.
 
Last edited:
After reading this thread and seeing the improvements you've already made and seen, I'm really proud of you! You seem to be coming along quite nicely!

Binges happen. It's a fact of dieting. Strawberry has some great advice for you.

I have another perspective on binging. Hopefully it doesn't detract from the great advice you've received so far.

When a binge hits, accept it for what it is and believe it or not, feed it! Eat as much as you want, just as long as it's one session. Go for broke and stuff yourself silly. In the long term, a fifteen or thirty minute binge is not going to derail your weight loss goals. Accept it for what it is, enjoy what you just ate and then get back on the wagon. If they don't happen too often, they are fine.

In my most successful diets, I've used this approach. I call it "planned binges." If I'm going to a dinner party or a favourite restaurant or whatever the case, I decide that for one meal or for half an hour at home or whatever the case that I'm going to eat what I want and however much I want. That way it's kind of "planned" and I don't feel guilty about it. Afterward I feel ever so satisfied and I'm ready to hit it again. On a diet, I usually have that one meal a week where I don't worry about counting points, calories, or whatever it is.

What you'll find is that the healthier you get, the more weight you lose and the happier you are, the less and less you will want to binge. The momentum of the results you see will motivate you more and more and you will desire to eat those wrong kinds of food less and less.
 
Morning


1 can or bottle diet cola
0

4 cup black coffee
.5

4 Tbsp half-and-half cream
2


Subtotal 2.5


Midday


1 cup ready-to-eat frosted cereal
3

1 cup 1% low-fat milk
2

3 cup black coffee
.5

4 Tbsp half-and-half cream
2

4 Tbsp sugar
4


Subtotal 11.5


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 14

Food POINTS Balance
over (-) under (+) +14


Exercise


30 min walking, brisk
2

Total Activity POINTS values earned 2
 
vancbc said:
After reading this thread and seeing the improvements you've already made and seen, I'm really proud of you! You seem to be coming along quite nicely!

Binges happen. It's a fact of dieting. Strawberry has some great advice for you.

I have another perspective on binging. Hopefully it doesn't detract from the great advice you've received so far.

When a binge hits, accept it for what it is and believe it or not, feed it! Eat as much as you want, just as long as it's one session. Go for broke and stuff yourself silly. In the long term, a fifteen or thirty minute binge is not going to derail your weight loss goals. Accept it for what it is, enjoy what you just ate and then get back on the wagon. If they don't happen too often, they are fine.

In my most successful diets, I've used this approach. I call it "planned binges." If I'm going to a dinner party or a favourite restaurant or whatever the case, I decide that for one meal or for half an hour at home or whatever the case that I'm going to eat what I want and however much I want. That way it's kind of "planned" and I don't feel guilty about it. Afterward I feel ever so satisfied and I'm ready to hit it again. On a diet, I usually have that one meal a week where I don't worry about counting points, calories, or whatever it is.

What you'll find is that the healthier you get, the more weight you lose and the happier you are, the less and less you will want to binge. The momentum of the results you see will motivate you more and more and you will desire to eat those wrong kinds of food less and less.
Click to expand...

^^ So very true. I have planned binges - I have one every Friday night! I don't count points on Friday nights, I'll have a whole bottle of wine and a packet of crisps or whatever I feel like. I don't go nuts (I've never actually been the 'binge' type), but I certainly don't worry about that night. Because I know I can do that on Fridays, the rest of the week seems less of a chore. Even in the strictest diet you've got to give yourself a margin of error. Funny thing is though, I've really lost my taste for fatty, sugary stuff now. It's easier to not choose that stuff, and when I do eat it, I feel sick. A happy side effect of a healthier diet!
 
Here's how the day ended...

Morning


1 can or bottle diet cola
0

4 cup black coffee
.5

4 Tbsp half-and-half cream
2


Subtotal 2.5


Midday


1 cup ready-to-eat frosted cereal
3

1 cup 1% low-fat milk
2

3 cup black coffee
.5

4 Tbsp half-and-half cream
2

4 Tbsp sugar
4


Subtotal 11.5


Evening


1 slice garlic bread
5

1 cup canned chili mac
5

1/2 cup ice cream
4


Subtotal 14


Snack



Subtotal 0

Total Food POINTS values used 28

Food POINTS Balance
over (-) under (+) 0


Exercise


30 min walking, brisk
2

Total Activity POINTS values earned 2
 
Morning


3 cup black coffee
.5

1 cup ready-to-eat frosted cereal
3

1 cup 1% low-fat milk
2

4 Tbsp half-and-half cream
2

2 Tbsp sugar
2


Subtotal 9.5


Midday



Subtotal 0


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 9.5

Food POINTS Balance
over (-) under (+) +18.5


Exercise


30 min running (9 minute/mile)
6

Total Activity POINTS values earned 6
 
Morning


3 cup ready-to-eat fortified cereal
4.5

3 cup 1% low-fat milk
7


Subtotal 11.5


Midday


1 tsp mayonnaise
1

2 slice high-fiber bread
2.5

1 slice cooked lean ham
2

4 cup black coffee
.5

3 Tbsp half-and-half cream
1.5

1 Tbsp sugar
1


Subtotal 8.5


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 20

Food POINTS Balance
over (-) under (+) +8


Exercise


30 min walking, brisk
2

Total Activity POINTS values earned 2
 
Its been a while...

sense I've posted, I've still been keeping track of what I've been eating. Just not posting it. I've been trying to add some more fruits and veggies...its been hard...so yea...I just got back from working out at Curves...here's what I've had to eat so far today...

Morning


3 cup black coffee
.5

3 Tbsp half-and-half cream
1.5

3 Tbsp sugar
3


Subtotal 5


Midday


1 can or bottle diet cola
0

2 slice bread
3

1 slice cooked ham
3

1 oz swiss cheese
2

8 cup water
0

4 Tbsp fat-free mayonnaise
1


Subtotal 9


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 14

Food POINTS Balance
over (-) under (+) +14


Exercise


30 min running (9 minute/mile)
6

Total Activity POINTS values earned 6
 
Hay guys, here's what I had for the rest of the day yesterday...its at the bottem...at the top is what I've had so far this morning...hope this helps...:p




Morning


1 cup ready-to-eat frosted cereal
3

1 cup 1% low-fat milk
2

2 cup black coffee
0

2 Tbsp half-and-half cream
1

1 Tbsp sugar
1


Subtotal 7


Midday



Subtotal 0


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 7

Food POINTS Balance
over (-) under (+) +21


------------------------------------------------------------------
Yesterday's Totals

Morning


3 cup black coffee
.5

3 Tbsp half-and-half cream
1.5

3 Tbsp sugar
3


Subtotal 5


Midday


1 can or bottle diet cola
0

2 slice bread
3

1 slice cooked ham
3

1 oz swiss cheese
2

8 cup water
0

4 Tbsp fat-free mayonnaise
1


Subtotal 9


Evening


1/2 cup bottled spaghetti sauce
2

1 cup cooked spaghetti
4

1 cup ice cream
7.5


Subtotal 13.5


Snack



Subtotal 0

Total Food POINTS values used 27.5

Food POINTS Balance
over (-) under (+) +0.5


Exercise


30 min running (9 minute/mile)
6

Total Activity POINTS values earned 6
 
Morning


1 item cereal bar(s)
3

1 cup cottage cheese with fruit
6

3 cup black coffee
.5

2 Tbsp half-and-half cream
1

1 Tbsp sugar
1


Subtotal 11.5


Midday



Subtotal 0


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 11.5

Food POINTS Balance
over (-) under (+) +16.5
 
Morning


1 item cereal bar(s)
3

1 cup cottage cheese with fruit
6

3 cup black coffee
.5

2 Tbsp half-and-half cream
1

1 Tbsp sugar
1


Subtotal 11.5


Midday


1/2 cup chicken salad
6

1 cup water
0


Subtotal 6


Evening



Subtotal 0


Snack



Subtotal 0

Total Food POINTS values used 17.5

Food POINTS Balance
over (-) under (+) +10.5
 
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