I truly believe anyone can lose weight in the first three weeks of any diet without doing anything more than eating less crap than they did the three weeks before they committed to losing weight.
No one says that. People say they are 'watching what they eat,' or they become evangelists for the latest diet craze (fewer these days, haven't you noticed?). Others will buy Alli on the sly or call an 800 number for an infomercial promise that performs or your money back.
Talk with me on week 4. Tell me how fabulous you feel now that you have lost so-and-so pounds probably rounded up to the next 5. Then talk to me on week 8, for what I am convinced is the end of the road for beginner's luck.
You need a serious plan to succeed consistently because luck will run out.
To be successful over the long term you will need a short-term plan to focus on taking off the weight, and the long-term plan works to keep the weight off. It isn't how much weight you lost again. It is how long have you kept it off this time. Good luck. No, good strategy.
We need to cut back on calories (hard to do), change behaviors (extremely hard to do) and make these changes permanent. Most fail, however the research and WW meetings show Weight Watchers members succeed in both the short & long term!
Successful Weight Watchers Members.....
1. Weigh-in at least once a week at a Weight Watchers meeting.
2. Keep a food journal most days.
3. Only eat foods we enjoy and determine the portion size with a food scale, measuring cup/spoon, or rely on portion controlled foods. We look up points for the portion on e-tools or in our Food Companion.
4. Pursue at least 30 minutes of activity most days of the week.
5. Identify and re-enforce positive behaviors contributing to our desired weight loss and maintenance outcomes.
I plan to write more on each of these five points. In the meantime, keep attending WW meetings. See you at the next meeting.
Showing posts with label food scale. Show all posts
Showing posts with label food scale. Show all posts
Thursday, August 20, 2009
Sunday, July 19, 2009
Eat a Filling Breakfast Every Day
What I may consider a delicious, filling breakfast may not be the same as yours. There is no escaping the fact that breakfast is the best way to start the day eating smart. Consider this posting a week of breakfast of a former non-breakfast eater.
I love to eat.... but breakfast on a weekday was such a time drag. Habits are hard to break and this was one of the first I tackled as a WW member with the help of suggestions from friends at the meeting and my WW Leader. I have succeeded and I eat breakfast every day.
The WW Momentum plan's focus on filling foods, especially at breakfast, is a powerful tool to launch the day right. For example, today, I combined 100gm of cottage cheese (1% fat), 178gm fresh strawberries and 25gm shredded wheat. Total of 11 oz of food for 3 points!
Yes, use a food scale that coverts to metric measure with a simple press of the button. Why? Bigger numbers :) is one thing, but for me I get more food than conventional standard measure. Example: strawberries are 1 point for 1-1/2 cups. Using volume (cups) to measure weight rather than a food scale is not an efficient conversion to points. If I am cashing in points for food, I better get my points worth of food. Use a food scale. Keep it out on the kitchen counter. Show others in the home how it works so they, too, can control food portions. Be in good company with successful WW members who are doing this.
Wayne's breakfast selections during the last week (thanks to my Tracker as I cannot remember where I placed the car keys, no less what I ate last Sunday to post in this report)
Sunday 7/12: 2 farm fresh scrambled eggs (4pts), sliced farmer's market tomatoes (a lot).
Monday 7/13: 100gm cottage cheese (1.5pts), 100gm blueberries (0.5pt), 25gm shredded wheat (25 pieces if you are curious for 1pt).
Tuesday 7/14: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts)
Wednesday 7/15: (Atlanta Hotel) - sm bowl fresh fruit (1 pt), 1/2 sm bagel (1.5pts), 1tsp peanut butter - individual packet at bk'fast bar (1pt). Take a few pieces of whole fruit from b'kfast buffet for later in the day!
Thursday 7/16: (Atlanta Hotel) - sm bowl fresh fruit (1pt), 2 scrambled eggs requested oil spray instead of butter in pan! (4pts), sliced tomato (extra charge - ok by me). Forgot to take whole fruit and regretted it later in the day :(
Friday 7/17: 2 WW SmartOne Breakfast Quesadilla (4pts)
Saturday 7/18: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts).
There you have it. A week in my life of breakfast eating. Hope this helps.
I love to eat.... but breakfast on a weekday was such a time drag. Habits are hard to break and this was one of the first I tackled as a WW member with the help of suggestions from friends at the meeting and my WW Leader. I have succeeded and I eat breakfast every day.
The WW Momentum plan's focus on filling foods, especially at breakfast, is a powerful tool to launch the day right. For example, today, I combined 100gm of cottage cheese (1% fat), 178gm fresh strawberries and 25gm shredded wheat. Total of 11 oz of food for 3 points!
Yes, use a food scale that coverts to metric measure with a simple press of the button. Why? Bigger numbers :) is one thing, but for me I get more food than conventional standard measure. Example: strawberries are 1 point for 1-1/2 cups. Using volume (cups) to measure weight rather than a food scale is not an efficient conversion to points. If I am cashing in points for food, I better get my points worth of food. Use a food scale. Keep it out on the kitchen counter. Show others in the home how it works so they, too, can control food portions. Be in good company with successful WW members who are doing this.
Wayne's breakfast selections during the last week (thanks to my Tracker as I cannot remember where I placed the car keys, no less what I ate last Sunday to post in this report)
Sunday 7/12: 2 farm fresh scrambled eggs (4pts), sliced farmer's market tomatoes (a lot).
Monday 7/13: 100gm cottage cheese (1.5pts), 100gm blueberries (0.5pt), 25gm shredded wheat (25 pieces if you are curious for 1pt).
Tuesday 7/14: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts)
Wednesday 7/15: (Atlanta Hotel) - sm bowl fresh fruit (1 pt), 1/2 sm bagel (1.5pts), 1tsp peanut butter - individual packet at bk'fast bar (1pt). Take a few pieces of whole fruit from b'kfast buffet for later in the day!
Thursday 7/16: (Atlanta Hotel) - sm bowl fresh fruit (1pt), 2 scrambled eggs requested oil spray instead of butter in pan! (4pts), sliced tomato (extra charge - ok by me). Forgot to take whole fruit and regretted it later in the day :(
Friday 7/17: 2 WW SmartOne Breakfast Quesadilla (4pts)
Saturday 7/18: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts).
There you have it. A week in my life of breakfast eating. Hope this helps.
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