ok, so many ideas, I read this information that a woman wrote in the web, unfortunately it is german otherwise I would have posted it here, it gives a great summary of the WW’S program. Main thing is a healthy diet and some regular exercising, like by exercising u actually can gain some points and then eat more. For those who cannot exercise regulary, its not an issue, u can start by taking the stairs or walking more ect… will put more ideas here as i get them.
WW is not cheap, u pay 17 Euros for one visit, I think for that money I can get a relaxing message or a beauty treat, so thats why i thought of doing this with my lovely guppies here, results take time, so we need to be patient.
Here is the point system that i will copy here. These are the points that u can eat daily, of course u can earn point or just save some for events like a party that u might be going too. You cannot safe more than 4 points.
Females:
till 70kg - 18 Points
71-80kg - 20 Points
81-90kg - 22 Points
91-100kg - 24 Points
more than 100kg - 26 Points
Men:
till 80kg - 26
81-90kg - 28 Points
91-100kg - 30 Points
101-110kg - 32
more than 110kg - 34 Point
Here is the formal:
(kacl \ 60) + (Fat \ 9) = Points
(for 100g)
Here are some WW rules:
• Five times Vegetable and fruits daily (most of them have 0 points, so u can eat a lot of those.)
• Daily 2 times Calcium (e.g. Glas milk, yoghurt, cheese auch Broccoli )
• two times vegetable fat like, Olivenoil, veggie margarine) - here i dont know how much.
• Different types of meal, change oftenl
• 5 rule, cut down on alchohl (that should not be a problem lol)
• 6 rule, drink drink and drink water at least 1,5 -2 liter per day, of course more if u are doing sport.
I have jotted some ideas will do the rest later.
Ali, well i cook for dinner so i just have whatever is there, sometimes i just have soup, will try that more often now.
Mod: Can u please make this one sticky too - this is the list with points just to give an idea. I copied this from the other thread. Thanks to that person.
You can have food with 0 points but remember only 5 (0 point) things allowed in the day.However for those of you who NEED some desi food to keep them going here’s a few remember cut way down on the oil in these.
Desi food:
Chapati/Roti, 7" diameter piece (baked whole wheat bread)
(60 cal/<1 g fat/11 g carbs) 1.5 points
Main Menu (per serving) - 4 oz meat per serving in meat dishes
Aloo Samosa, 4
Alu Gosht Kari 15.5
Ande ki Kari 7
Bhona Gosht 14
Chicken Pilaf 18.5
Chapati/Roti, 7" diameter 1.5
Dal (lentil puree), 1 cup, no oil.
1 tbsp Tadka (oil topping) 3.5
Fish Jhol (fish in gravy) 5.5
Gosht Kari 11.5
Imli Chatni (chutney), 1
Lamb Pilaf ,13.5
Masala Gosht ,10.5
Murgh Tikka, 6.5
Naan, 1 oz ,2
Pappadom, 1.5
Rajmah, 9.5
Rogan Josh,12.5
Saag Gosht ,11
Tandoori Chicken Breast,6.5
Tandoori Chicken Leg/Thigh Portion , 7.5
Some 0 point foods you might use on a everyday basis
Beans, Green, 1 cup
Broccoli, 1 cup
Brussels Sprouts, 1 cup
Cabbage, 1 cup
Carrots, 10 baby
Carrots, 1 cup or 2 large
Cauliflower, 1 cup or lg head
Celery, 1 cup or stalk
Cucumber, 1 cup
Lettuce, 1 cup
Mushrooms, 1 cup
Okra, 1 cup
Onion (uncooked), 1 cup
Radishes, 1 cup
Spinach, 1 cup
Squash, 1 cup
Tomatoes, 1 cup
some 1 point foods
Beverages
Cappuccino, (5 oz)
Nectar, any type, 1/2 cup (4 fl oz)
Apple juice or cider, 1/2 cup (4 fl oz)
Cranberry Juice Cocktail, regular, 1/2 cup (4 fl oz)
Fruit juice, combined, any type, 1/2 cup (4 fl oz)
Grapefruit juice, any type, 1/2 cup (4 fl oz)
Orangegrapefruit juice, 1/2 cup (4 fl oz)
Orange juice, any type, 1/2 cup (4 fl oz)
Pineapple juice, 1/2 cup (4 fl oz)
Prune juice, 1/2 cup (4 fl oz)
Tangerine juice, 1/2 cup (4 fl oz)
Breads, Rolls, Crackers, Etc.
Breadsticks, 2" long
Crackers, fatfree, 7
Flat breads, (3/4 oz)
La Tierra Taco Shells, 2
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Merita Wheat Rolls, 1
Pita, any type, 1 small or 1/2 large
Rice cakes, any type, 2 or 6 mini
Saltines, Fat Free, 5
Saltines,regular, 5
Sara Lee Mini Bagels, 1
High fiber (3 gms or more fiber per slice), 1 slice (1 oz)
Cocktail (partystyle) bread, any type, 2 slices (3/4 oz)
Colonial Light Wheat Bread, 2 slices
Light Oroweat Country Potato Bread, 4 slices
Light Oroweat Wheat, 4 slices
Light Oroweat 9 Grain Bread, 4 slices
Wonder Light Bread, 4 slices
Weight watchers bread,4 slices
Fruits:
Apple, dried, 1/2 cup (3/4 oz)
Apple, fresh, 1 (4 oz)
Apple, crab, 2 oz or 1/2 cup
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Cantaloupe, 1/2 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Fig, dried, 1 (3/4 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi, 1 (4 oz)
Mandarin orange, fresh, 1 (6 oz)
Melon balls, 1 cup (6 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)
Spreads/Condiments/Dairy:
Half and Half, 2 tbsp (1 fl oz)
Jam, jelly or preserves, 1 tbsp
Ketchup, 1/4 cup
Sweet and sour sauce, 2 tbsp
Butter, regular or whipped, 1 tsp
Chutney, 1 tbsp
Cream, light (coffee/table cream), 2 tbsp (1 fl oz)
Cream, whipped, 1/4 cup (1 oz)
Margarine, fatfree, 4 tbsp
Margarine, reducedcalorie (tub), 2 tsp
Margarine, reducedcalorie (stick), 1 1/2 tsp
Margarine, regular, 1 tsp
Margarine, squeeze, 1 tsp
Cream CheeseFat Free w/strawberries, 2 tbsp-Light or whipped, 2 tbsp (1 oz) ,Nonfat, 4 tbsp (2 oz) Regular, 1 tbsp (1/2 oz)
Mayonnaise Fatfree, 4 tbsp -Reduced calorie, 2 tsp -Regular, commercial and homemade, 1 tsp
Peanut butter, 1 tsp
Sour Cream Light, 3 tbsp -Nonfat, 1/4 cup -Regular, 1 tbsp
Egg McMuffin [4.8 oz] = 6.5
Biscuit [2.4 oz] =5.5
Hotcakes w/2 pats margarine & syrup [7.6 oz] =13
Hotcakes: Plain [w/o margarine or syrup] = 7
Scrambled Eggs: 2 [3.6 oz] (190 cal/12 g fat/0 g fiber/5 g carbs) 5
Hash Browns [1.9 oz] =3
Warm Cinnamon Roll [3.7 oz] (=9.5
Deluxe Warm Cinnamon Roll [5.7 oz] = 13
Grape Jam [0.5 oz] =0.5
Strawberry Preserves =0.5
Bagel: Plain = 5
Fruit & Walnut Salad [9.3 oz] =6
Fruit & Walnut Salad w/o Walnuts [8.6 oz] =2.5
Side Salad [3.1 oz] = 0
Butter Garlic Croutons [0.5 oz] = 1
California Cobb Salad w/o Chicken =3
Fiesta Salad w/Salsa= 8.5
Fiesta Salad w/Sour Cream & Salsa =10.5
Fiesta Salad w/o Sour Cream & Salsa =8
Fiesta Salad w/Sour Cream =9.5
Newman’s Own Cobb Dressing [2 fl oz] =3
Newman’s Own Creamy Caesar Dressing [2 fl oz] =5.5
Newman’s Own Low Fat Balsamic Vinaigrette [1.5 fl oz] = 1
Newman’s Own Low Fat Family Recipe Italian Dressing =1.5
Newman’s Own Ranch Dressing [2 fl oz] =4.5
Newman’s Own Low Fat Sesame Ginger Dressing [1.5 fl oz= 2
Newman’s Own Creamy French Dressing = 8
Newman’s Own Salsa [3 fl oz] =0.5
Filet-O-Fish [5 oz] =9.5
Filet-O-Fish w/o Tartar Sauce [4.3 oz] = 7
McVeggie Burger w/Cheese on a Wheat bun= 7.5
McVeggie Burger on a Wheat Bun =6
Barbecue Sauce [1 pkg] =1
Honey [1 pkg] = 1
Hot Mustard Sauce [1 pkg] = 1
Sweet 'N Sour Sauce [1 pkg= 1
Chicken Selects Premium Breast Strips: 3 pc [4.7 oz] = 9.5
Creamy Ranch Sauce [1.5 oz]= 6
Tangy Honey Mustard Sauce [1.5 oz]=1.5
Southwestern Chipotle Barbeque Sauce [1.5 oz] =1
French Fries: Small [2.6 oz] =5.5
French Fries: Medium [4 oz] =8.5
French Fries: Large [6 oz] 12.5
French Fries: Super Size [7 oz] 13
Ketchup Packet [1 pkg] 0
Salt Packet [1 pkg] 0
Fruit 'n Yogurt Parfait [5.3 oz] =3
Fruit 'n Yogurt Parfait w/o granola [5 oz= 3
Fruit 'n Yogurt Parfait: Large [11.9 oz] =7.5
Fruit 'n Yogurt Parfait w/o granola: Large [10.9 oz]=5.5
Apple Dippers w/Low Fat Caramel Dip =2
Apple Dippers [1 pkg=0.5
Low Fat Caramel Dip = 1.5
Vanilla Reduced Fat Ice Cream Cone =3.5
Kiddie Cone [1 oz] =1
Strawberry Sundae [6.3 oz] = 6
Hot Caramel Sundae [6.4 oz] =7.5
Hot Fudge Sundae [6.3 oz]=7
Peanuts for sundaes [0.3 oz] = 1
McFlurry w/Butterfinger: 12 oz=14
McFlurry w/Butterfinger: 16 oz =20.5
McFlurry w/M&M’S: 12 oz =14
McFlurry w/M&M’S: 16 oz =20.5
McFlurry w/Nestle Crunch: 12 oz=14.5
McFlurry w/Nestle Crunch: 16= 21
McFlurry w/OREO Cookies: 12 oz = 12.5
McFlurry w/OREO Cookies: 16 oz =18.5
McFlurry w/Pumpkin Pie: 12 oz = 13
McFlurry w/Pumpkin Pie: 16 oz =17
McFlurry w/Snickers: 12 oz =14
McFlurry w/Snickers: 16 oz =20.5
Chocolate Shake: 12 fl oz cup =9.5
Chocolate Shake: 16 fl oz cup =12.5
Chocolate Shake: 21 fl oz cup =16.5
Chocolate Shake: 32 fl oz cup=25
Strawberry Shake: 12 fl oz cup =9
Strawberry Shake: 16 fl oz cup =12.5
Strawberry Shake: 21 fl oz cup= 16.5
Strawberry Shake: 32 fl oz cup=24.5
Vanilla Shake: 12 fl oz cup =9
Vanilla Shake: 16 fl oz cup = 12
Vanilla Shake: 21 fl oz =16.5
Vanilla Shake: 32 fl oz cup =24.5
Arctic Orange Shake: 12 oz= 9
Arctic Orange Shake: 16 oz = 12.5
Arctic Orange Shake: 21 oz =16
Arctic Orange Shake: 32 oz =25
Baked Apple Pie Shake: 12 oz =9
Baked Apple Pie Shake: 16 oz =12
Baked Apple Pie Shake: 21 oz =16
Baked Apple Pie Shake: 32 oz=24.5
Eggnog Shake: 12 oz =9
Eggnog Shake: 16 oz=12.5
Eggnog Shake: 21 oz =16.5
Eggnog Shake: 32 oz=24.5
Raspberry Shake: 12 oz= 9
Raspberry Shake: 16 oz = 12.5
Raspberry Shake: 21 oz = 16
Raspberry Shake: 32 oz= 24.5
Shamrock Shake: 16 oz =12.5
Shamrock Shake: 21 oz =16.5
Shamrock Shake: 32 oz 24.5
Baked Apple Pie [2.7 oz= 5.5
Apple Pie a la Mode [6.7 oz] 11.5
Cherry Pie [2.7 oz] 5.5
Chocolate Covered Cherry Pie [2.7 oz] 6.5
Holiday Pie [2.7 oz] 6
Peach Pie [2.7 oz] 5.5
Pineapple Pie [2.7 oz] 5
Pumpkin Pie [2.7 oz] 5.5
Strawberry Pie [2.7 oz] 6
Sweet Potato Pie [2.7 oz] 5.5
McDonaldland Chocolate Chip Cookies 2 oz=6
McDonaldland Cookies [2 oz] 5.5
Chocolate Chip Cookie [1 cookie]=3.5
Oatmeal Rasin Cookie [1 cookie] = 3
Sugar Cookie [1 cookie]= 3.5
Butter Toffee Cookie [1 cookie] = 4.5
Double Chocolate Mint Cookie [1 cookie]=4
Lemon Sugar Cookie [1 cookie]=4
Beverages
1% Low Fat Milk Jug,1 carton= 2
1% Low Fat Chocolate Milk Jug,1 cartron=3.5
Minute Maid Apple Juice Box = 2
Orange Juice: Small =3
Orange Juice: Medium=3.5
Orange Juice: Large =5
Coca-Cola Classic: Child =2
Coca-Cola Classic: Small =3
Coca-Cola Classic: Medium =4
Coca-Cola Classic: Large = 6
Sprite: Child = 2
Sprite: Small= 3
Sprite: Medium = 4
Sprite: Large=6
Hi-C Orange Lavaburst: Child=2.5
Hi-C Orange Lavaburst: Small = 3
Hi-C Orange Lavaburst: Medium = 5
Hi-C Orange Lavaburst: Large= 7
POWERade Mountain Blast: Child=1.5
POWERade Mountain Blast: Small= 2
POWERade Mountain Blast: Medium =3
POWERade Mountain Blast:4.5
Diet Coke: all sizes 0
Iced Tea: all sizes 0
Coffee: all sizes 0
Coffee Cream 0.5
Sugar Packet 0.5
Apple Danish =7.5
Mozzarella Sticks w/Marinara Sauce= 7
Marinara Sauce =0.5
Creamy Ranch Cole Slaw =4.5
Broccoli Cheese Soup= 4.5
Cream of Potato Soup = 4.5
regular kraft singles cheese slices=1 slice, 2 points
any white regular bread=2 points per slice(see below for other altenatives)
hings like cornetto ice cream or anything with the nutritional value on it can be turned into points with the formula i gave earlier..hope it helps!
Gain points:
half hour areobic u get whole 3 points or just 15 minutes walking gets u 1 point.