starting over

Wednesday, January 11, 2012

This is the plan my Doctor put me on . I have found it had gotton hard to stay on a diet . i was alway hurgry . so she said this would help .i look forward to getting to goal this year .
The basics – choosing wisely
Eating smarter with Weight Watchers means choosing the right foods and tracking what you eat and drink. You’ll see how to make healthy choices, and keep track of them so you learn from experience. You’ll also learn which foods help keep you satisfied, and how to incorporate them into your daily life. Our interactive tools will make choosing and tracking easier, to help you stick with the plan.

How weight loss works
How our food plan works
Note: Remember to track your weight each week. You’ll get an idea of your progress, especially as you adjust to the food plan.

How weight loss works
The only scientifically proven method for losing weight involves burning more calories than you take in. 1
This is known as the law of thermodynamics. Yet only 1/3 of Americans trying to lose weight try to do so by using the recommended method of eating less and exercising more – the fundamental foundation of weight loss.2

How our food plan works
Choose satisfying foods, and track for improved success.
The Momentum™ plan is built on a proven method for weight-loss success: burn more calories than you take in. Weight Watchers will guide you towards wise food choices, choices that will help you stay satisfied. And you’ll learn to be aware of those choices by tracking the foods you eat.

The plan centers around four basic concepts that help you choose wisely

Healthy core food
Less fatty food ( No Fried unless using amount of oil alowed )
Drinking 64 oz water a day

It’s not necessarily to eat less – it’s to eat smarter. Think about the choices you’re making now, and will show you how to use healthy, delicious substitutions that will keep you feeling satisfied.

* Filling Foods are usually foods that contain more fiber and water, so they help keep you feeling full longer. Once you how to identify Filling Foods, you’ll see how easy it is to incorporate them into your daily meals.
* The Good Health Guidelines add to the equation by guiding you toward healthy choices as you lose weight. You can track these in your Healthy Checks.

Filling Foods
Not all POINTS values are created equal. Filling Foods keep you satisfied even as you’re taking in fewer calories, so you can lose weight. They’re packed with water, fiber and sometimes air and can be good sources of protein – elements that help fill you up and keep you satisfied. Using your POINTS® values on foods from the Filling Foods List will help you stay full throughout the day.

What are Filling Foods?
Why eat them?
Build a filling meal

What are Filling Foods?
People tend to eat the same volume of food each day— by filling their stomachs with food, they avoid feelings of hunger. Some foods — Filling Foods — help keep you full longer, and fill you up on fewer calories. By incorporating Filling Foods into your meals, you’ll learn to stretch your Food calories and make better choices.

Take a look at the Filling Food groups. You’ll find lots of delicious choices.

Whole-wheat pasta, brown rice, potatoes and grains

Vegetables and fruits

Whole-grain cereals – without added sugar, nuts or dried fruit

Lean meats, poultry, fish, eggs,

Fat-free milk and milk products

Soups, made with Filling Foods

Beverages, with the exception of milk, bypass the body’s hunger detectors. That’s why, even though they have lots of water in them, they’re not considered Filling Foods. This includes fruit juices.

Look for the diamond which will identify Filling Foods throughout the site.

Why eat Filling Foods?
Knowing the Calories of foods will help you make smart choices. Sometimes, though, foods have low calories, but lack staying power. Five jelly beans, for example, have only about 10 Calories . But how effectively will jelly beans keep you feeling satisfied? Before long, you may need another snack, for more calories. On the other hand, one slice of low-fat or fat-free cheese has 50 calories value, and is a Filling Food. This means you probably will be satisfied for longer.

Filling Foods keep hunger at bay longer. They’re great sources of protein; or they’re packed with water and fiber— elements that fill you up and keep you satisfied. Choose foods from the Filling Foods List in the Plan Manager and you’ll stay more satisfied throughout the day.

You can also print out this list of Filling Foods.

Build a filling meal
You can find a complete list of Filling Foods in the Plan Manager. Look for the diamond which will identify Filling Foods throughout the page.

* Try it now

Think about eating filling foods at each meal. When deciding what you’ll have for a meal or snack, ask yourself, “Are any of my options Filling Foods?” From there, you can get creative with flavors, ingredients and preparations.journal your Calories each day, notice how many Filling Foods you ate, and think about how hungry you were after each meal.

The Simply Filling Technique
Because tracking is not a fit for everybody, we also have the Simply Filling technique. You can eat as much as you want from the Filling Foods List – as long as you remain aware of your hunger levels and choose wisely. Find out more about the Simply Filling technique.
S-T-R-E-T-C-H your Calorie values
Two foods that have the same Calories might not have the same staying power.

Another way to keep track: Simply Filling
Tracking is our preferred way of maintaining control, but some people just aren’t wired for it. So we have another technique: Simply Filling. Simply Filling requires that you give up some flexibility in your choices and requests, and that you rely more on listening to your body’s signals — those signals are how you’ll maintain control. In exchange, you don’t have to track Calories values. Don't worry; if it's not for you, you can always switch back to tracking.
you may notice that the Simply Filling technique is similar to the Core Plan. The difference? This plan incorporates the concept of portion control, which helps you avoid overeating. And there are a few differences between the Core Food List and the Filling Food List (See below.)
Why Simply Filling works
The Simply Filling technique will work to help you lose weight, because the science behind Filling Foods — they’re usually filled with protein, fiber, and water — will prevent you from overeating. You can eat as much of the Filling Foods as you need to be satisfied; but you should pay attention to portion size and Hunger Signals. It’s like being accountable to your body’s signals, instead of to your POINTS Tracker.

How to use the Simply Filling technique
Eat Filling Foods
For at least one week at a time, eat exclusively Filling Foods from the categories below, plus foods from a few additional categories, like beverages, seasonings and condiments, as well as healthy oils. See below for more specific rules.

Whole-wheat pasta, brown rice, potatoes and grains

Vegetables and fruits

Whole-grain cereals – without added sugar, nuts or dried fruit

Lean meats, poultry, fish, eggs, beans and meat substitutes such as tofu

Fat-free milk and milk products

Non-creamy soups made with Filling Foods

Browse the list for delicious choices. In the POINTS Tracker, you can use your preferences to go into "Simply Filling mode." This way, you’ll track only foods that are not Filling Foods.

* View the Filling Foods List

Filling Foods are marked with a green diamond on the site.
The Simply Filling technique rules

* In addition to Filling Foods from the categories above, there are some foods and beverages that you don't have to count POINTS values for (although they are not Filling Foods): beverages like coffee and tea without sugar, diet soda, club soda and seltzer (plain or flavored/unsweetened), and water; and fat-free condiments and seasonings like mustard, ketchup, soy sauce, fat-free dressing and fat-free salsa.

* You don't have to count POINTS values for the 2 teaspoons of healthy oils (olive, canola, safflower, sunflower, and flaxseed oil) that you need for good nutrition each day (see the Good Health Guidelines).

* Bread is not a Filling Food

* Vegetables, beans & legumes cannot contain ingredients that are not Filling Foods. You also need to track POINTS values for vegetable juices.

* Canned fruit must be packed in water or juice. Applesauce must be unsweetened. You must track POINTS values for dried fruits and fruit juices.

* Cold cereals must be limited to one meal a day and eaten with fat-free milk or fat-free plain yogurt. Whole-grain cereals without added sugar, nuts or dried fruit are Filling Foods, as is any plain variety of cooked (hot) cereal that does not contain added sugar.

* Choose and prepare visibly lean cuts of meat. Ground beef with no more than 7% fat, ground chicken and ground turkey cannot be part of more than one meal a day.

* Whole-wheat pasta, potatoes and brown rice are limited to one meal a day

* Processed meats such as deli items or hot dogs are not Filling Foods

* Canned fish and shellfish must be packed in water, broth or tomato juice (not in oil).

Eat portions that feel right to you.
Listen to your body's signals. There’s no need to measure or count. When you’re using the Simply Filling technique you’ll want to be especially aware of your hunger signals, and whether you’re feeling full, hungry or satisfied.

Keeping you healthy
In addition to tracking your food and activity, you can also keep track of how you’re following some of these guidelines each day. In the Plan Manager, they’re called the Healthy Checks.

* Use the Healthy Checks to keep track

Use the Good Health Guidelines as an everyday reminder of how to eat right and lose weight. Bearing these guidelines in mind each day may very well become second nature, and keep you on track with your eating habits. As an added bonus, healthy foods are very often great bargains for their Calories values, and Filling Foods to boot. Work in the minimum amounts for each category — and be sure to count the calorie values.
Note: Amounts can be divided and counted toward a full serving. For example, ½ cup yogurt at breakfast and ¾ oz cheese at lunch count toward a full milk serving. Fruits and vegetables? Same thing.

The Guidelines

Fruits & Vegetables
5 servings a day
(9 if you weigh more than 350 lbs.),

1 cup per serving for leafy greens 1/2 cup per serving for all others

Rich source of many vitamins and minerals, including antioxidants. Helps reduce the risk for many diseases.

Milk Products
2 servings a day
(3 if you are a nursing mom, a teenager, are over 50 or weight more than 250 lbs.).

Milk or calcium-fortified soy milk, including:
12 oz Latte
16 oz cappuccino
Weight Watchers Smoothies*
Cheeses, including:
2 cups cottage
1 1/2 oz hard or
1/2 cup ricotta
Yogurt & pudding, 1 cup
*Available at participating meeting locations only.

Milk products are more than just calcium rich. They contain protein, zinc, potassium, phosphorous, riboflavin and added vitamin D to help strengthen bones and protect against colon cancer and high blood pressure.

6 8-oz. glasses
per day.

All liquids: milk, juice, water, seltzer, diet soft drinks, coffee or tea. The best choice is water.

Keeps you hydrated. Needed for temperature regulation and proper function of body cells, tissues, and organs.

Healthy Oil
2 teaspoons per day.

Olive, canola, safflower, sunflower or flaxseed oil. Avoid saturated and trans fats.

Contains vitamin E and essential fatty acids. May help lower risk for heart disease and stroke.

Lean Protein
1-2 servings per day .

Lean meats, skinless poultry, fish, beans, soy products, and lentils.

Provides essential amino acids, which your body can’t make. Needed to repair and build all body tissue.

Vitamin/Mineral Supplement
1 per day.

Any supplement that contains no more than 100 percent of the daily recommendation for vitamins or minerals.

Will ensure that your nutrient needs from A-Z (vitamin A – Zinc) are covered.

Whole Grains
Choose whenever possible.

Whole grain cereal, breads, pasta, rice or grains.

Packed with nutrients, including fiber.

At least 30 minutes a day on most days of the week.
(Start with 10 minutes if you’re sedentary now).

All activity counts, including gardening and housework.

Keeps you healthy and fit while you’re losing weight, and helps you keep the weight off once you’ve lost it.

Sugar & Alcohol
Limit your intake.

Desserts, cakes, cookies, candy, sweetened beverages and alcohol.

Contain empty calories with few or no nutrients.

life sometimes calls for special snacks, treats, bigger portions or meals out. And why shouldn’t it? To lose weight and keep it off, you need freedom, so you can steer clear of the feelings of deprivation that often send people off track.if you Never allowing yourself the freedom to indulge is the kind of rigid restraint that results in on-again, off-again if you do Pick wisely and eat only one as little as satifies you ,then get right back on track and to eatting filling food and keeping track of your mood .

To limit the amount of food we eat, we have to pay attention. Tracking, or keeping a record of what and how much you eat, will make you aware. You’ll track: Everything you eat and drink, including correct portion sizes, as well as your body’s signals of hunger and fullness. Tracking makes you aware of what you’re eating, which makes you able to make smart decisions about what and when to eat next. You can also track your activity and your weight.

Tracking and success
What to track
Tracking made simple

Tracking makes you more successful

Keeping track of the Calories of the foods you eat and drink adds accountability. And that accountability will work to help you lose weight. Studies show that keeping track of food intake can boost weight-loss success..

Most people love the learning that comes from tracking the foods they eat. But for some, tracking doesn’t come naturally. If you’re one of those people, don’t worry: People who have successfully maintained their weight losses report that, over time, tracking becomes easier and requires less attention.2 Plus, in a few weeks we’ll be telling you about some other techniques you can use to keep on top of your eating.

What to track
Estimating Calories at restaurants.
Do your research. Look upCalories in the Plan Manager; check the restaurant's nutrition facts; or change the way you place the order.
Letting "bites and tastes" go untracked
If you bite it, write it. Even if that little bit has a Calories of 0, record it in your Tracker. You might be surprised at the results.
Overestimating activity values
Be as accurate as possible when it comes to time and intensity level. When in doubt, underestimate; you’ll be better off being conservative.

The Activity Tracker lets you track the Calories you earn for activity. This can help keep you motivated to maintain a healthy lifestyle.

In addition to tracking your Calories, you’ll track your weekly weight in the Weight Tracker, Weight tracking allows you to map out your progress and see how far you have come
Share This Post With Others
Member Comments About This Blog Post
    Slow and steady. You'll make it. One day at a time. And no one is counting how many times you need a "do over". Just keep making more healthy choices than unhealthy ones.

    3482 days ago
    All of the above is absolutely correct. Part of the process is to train or relearn how you food and exercise. In no time you will be an absolute pro - I have no doubt. Burning calories is just as important as eating so make sure that you join a few Spark Teams and track your exercise just like you track your food. For me it's fun as I have a goal of logging at least 100 SP's a day and logging a minimum of 500 fitness points a day. That equate to roughly 1.5 hours of vigorous's the only way I can burn fat because of my metabolism.

    Thanks for sharing and best of luck. Thanks for adding me as a friend. I'm also going to send you an invite to join the Jackie Warner Fitness team - I'm the leader and I'm also recruiting new members.

    Keep on Sparking..... emoticon emoticon
    3484 days ago
  • WOLF648
    3484 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.