Sample Weight Watchers food plan and exercise plan
WW (Weight Watchers) Food Plan Menu
Morning
Fiber One Brownie 2
Medium kiwi (2) 0
Banana (1 large) 0
Total 2
Midday
Black bean beef wrap (2 large wraps) 15
Apple Kool-Aid (12 oz.) 3
Wheat thins (25 crackers) 6
Sour cream ( 1/2 tbsp.) 0
Salsa 0
Total 24
Evening
French fries (45) 10
Sweetened apple powdered drink
Total 12
Anytime
Fresh strawberries (1 cup) 0
Orange (1 small) 0
Raisins (1/4 cup) 3
Dried cranberries (1/4 cup) 3
Fiber One Brownie 2
Yoplait 100 Calorie Greek Yogurt (Blueberry or Lime) 2
Total 10
Total points overall 46
Extra points 49
Extra points used 27
Extra points leftover 22
Total Activity Points 11
Total Activity Points Used 11
Total Activity Point Left 0
Total Points 40
Extra Points 49
Weight Watchers Exercise Plan
Morning
Walking, stepping, and stretches
Duration time 45
Activity Points 6
Midday
Slow walk
Duration time 30 minutes
Activity Points 4
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 85 minutes
Total activity points overall 11
Healthy Checks
Liquids 8
Milk and milk products 1
Fruits and vegetables 5
Multivitamin Yes
Healthy Oil None
Activity Yes
Tuesday, January 6, 2015
Monday, January 5, 2015
Weight Watchers Diet and Exercise Plan for 1/6/15
WW (Weight Watchers) Food Plan Menu
Morning
Banana 0
Thin wheat bagel 4
Neufchatel Cheese 2
Total 6
Midday
Black bean beef wrap (2 large wraps) 15
Tossed salad with mushrooms 0
Sour cream (2 tbsp.) 1
Ranch dressing (1 tbsp.) 4
Salsa 0
Total 20
Evening
Black bean beef wrap 7
Wheat thins (25 thins) 6
Total 13
Anytime
Yoplait 100 calorie Key Lime Yogurt 2
Dried cranberries (1/4 cup) 3
Ice Cream (1 1/2 cup) 11
Hazelnut spread (1 tspb.) 3
Fiber One Brownie 2
Total 21
Total points overall 60
Extra points 49
Extra points used 27
Extra points leftover 22
Total Points 40
Extra Points 49
Weight Watchers Exercise Plan
Morning
Break
Midday
Slow walk
Duration time 30 minutes
Activity Points 4
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 40 minutes
Total activity points overall 5
Healthy Checks
Liquids 8
Milk and milk products 3
Fruits and vegetables 6
Multivitamin Yes
Healthy Oil None
Activity Yes
Morning
Banana 0
Thin wheat bagel 4
Neufchatel Cheese 2
Total 6
Midday
Black bean beef wrap (2 large wraps) 15
Tossed salad with mushrooms 0
Sour cream (2 tbsp.) 1
Ranch dressing (1 tbsp.) 4
Salsa 0
Total 20
Evening
Black bean beef wrap 7
Wheat thins (25 thins) 6
Total 13
Anytime
Yoplait 100 calorie Key Lime Yogurt 2
Dried cranberries (1/4 cup) 3
Ice Cream (1 1/2 cup) 11
Hazelnut spread (1 tspb.) 3
Fiber One Brownie 2
Total 21
Total points overall 60
Extra points 49
Extra points used 27
Extra points leftover 22
Total Points 40
Extra Points 49
Weight Watchers Exercise Plan
Morning
Break
Midday
Slow walk
Duration time 30 minutes
Activity Points 4
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 40 minutes
Total activity points overall 5
Healthy Checks
Liquids 8
Milk and milk products 3
Fruits and vegetables 6
Multivitamin Yes
Healthy Oil None
Activity Yes
Sample Weight Watchers Plans, questions, advice, and music
WW (Weight Watchers) Food Plan Menu
Morning
Cereal (1 cup) 3
Milk (1/2 cup) 2
Coffee 0
Total 5
Midday
Veggie burgers with cheese 7
Fast food French fries 10
Tossed salad with dressing 4
Pickles, mustard, and ketchup
Total 21
Evening
Guacamole dip (1/4 cup) 1
Black Bean wrap (1 wrap) 6
Sour cream (1 1/2 tbsp.) 1
Salsa (2 tsp) 0
Total 8
Anytime
Ice Cream (1 cup) 5
Fried plantains (1/2 cup) 3
Total 8
Total points overall 49
Extra points 49
Extra points used 42
Extra points leftover 47
Total Points 40
Extra Points 49
Weight Watchers Exercise Plan
Morning
Exercise Slow walking (3<= x < =5)
Time of duration 15
Activity Points 2
Midday
Housework, low effort
Time of duration 20
Activity Points 2
Evening
Aerobic steps
Time of duration 7 (low impact)
Activity points 2
Total time of duration 42 minutes
Total activity points overall 6
Healthy Checks
Liquids 8
Milk and milk products 6
Fruits and vegetables 4
Multivitamin Yes
Healthy Oil None
Activity Yes
Bible Reading, Prayer, Advice, and Music
Bible Reading
1. Genesis 1:25-27
2. Matthew 9:9-13
3. Ephesians 6:10-20
Prayer Plan
1. Pray before and after meals
2. Pray for protection
3. Pray for unsaved relatives
Advice
1. Relax
2. Read and apply affirmations
3. Plan meals in advance
Music to listen to
1. "Yilal Andebete" by Meseret Mebrate
2. "Take Me to The King" by Tamela Mann
3. "Havana (remix)" by Kenny G
Morning
Cereal (1 cup) 3
Milk (1/2 cup) 2
Coffee 0
Total 5
Midday
Veggie burgers with cheese 7
Fast food French fries 10
Tossed salad with dressing 4
Pickles, mustard, and ketchup
Total 21
Evening
Guacamole dip (1/4 cup) 1
Black Bean wrap (1 wrap) 6
Sour cream (1 1/2 tbsp.) 1
Salsa (2 tsp) 0
Total 8
Anytime
Ice Cream (1 cup) 5
Fried plantains (1/2 cup) 3
Total 8
Total points overall 49
Extra points 49
Extra points used 42
Extra points leftover 47
Total Points 40
Extra Points 49
Weight Watchers Exercise Plan
Morning
Exercise Slow walking (3<= x < =5)
Time of duration 15
Activity Points 2
Midday
Housework, low effort
Time of duration 20
Activity Points 2
Evening
Aerobic steps
Time of duration 7 (low impact)
Activity points 2
Total time of duration 42 minutes
Total activity points overall 6
Healthy Checks
Liquids 8
Milk and milk products 6
Fruits and vegetables 4
Multivitamin Yes
Healthy Oil None
Activity Yes
Bible Reading, Prayer, Advice, and Music
Bible Reading
1. Genesis 1:25-27
2. Matthew 9:9-13
3. Ephesians 6:10-20
Prayer Plan
1. Pray before and after meals
2. Pray for protection
3. Pray for unsaved relatives
Advice
1. Relax
2. Read and apply affirmations
3. Plan meals in advance
Music to listen to
Friday, January 2, 2015
Plans, questions, advice, and music
WW (Weight Watchers) Food Plan Menu
Morning
Oatmeal 1 cup of oatmeal 4
Coffee 0
Honey 1 tbsp 2
Raisins 1/4 cup 3
Total 9
Midday
Veggie burgers with cheese 7
Sweet Potato fries 5 (16 fries)
Tossed salad with dressing 4
Total 16
Evening
Two slices wheat toast (2 slices) 4
Hazelnut Spread (2 tbsp) 5
Banana (large) 0
Total 9
Anytime
Trail Mix (1 oz) 4
Plantains ( 1 cup) 5
Ice Cream (3/4 cup) 6
Total 15
Total points overall 49
Extra points 49
Extra points used 6
Extra points leftover 43
Total Points 43
Extra Points 49
Weight Watchers Exercise Plan
Morning
Exercise Slow walking (3<= x < =5)
Time of duration 20
Activity Points 3
Midday
Exercise Back stretches and lower back extensions
Time of duration 15
Activity Points 1
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 45 minutes
Total activity points overall 5
Healthy Checks
Liquids 8
Milk and milk products 2
Fruits and vegetables 4
Multivitamin Yes
Healthy Oil None
Activity Yes
Morning
Oatmeal 1 cup of oatmeal 4
Coffee 0
Honey 1 tbsp 2
Raisins 1/4 cup 3
Total 9
Midday
Veggie burgers with cheese 7
Sweet Potato fries 5 (16 fries)
Tossed salad with dressing 4
Total 16
Evening
Two slices wheat toast (2 slices) 4
Hazelnut Spread (2 tbsp) 5
Banana (large) 0
Total 9
Anytime
Trail Mix (1 oz) 4
Plantains ( 1 cup) 5
Ice Cream (3/4 cup) 6
Total 15
Total points overall 49
Extra points 49
Extra points used 6
Extra points leftover 43
Total Points 43
Extra Points 49
Weight Watchers Exercise Plan
Morning
Exercise Slow walking (3<= x < =5)
Time of duration 20
Activity Points 3
Midday
Exercise Back stretches and lower back extensions
Time of duration 15
Activity Points 1
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 45 minutes
Total activity points overall 5
Healthy Checks
Liquids 8
Milk and milk products 2
Fruits and vegetables 4
Multivitamin Yes
Healthy Oil None
Activity Yes
Bible Reading, Prayer, Advice, and Music
Bible Reading
1. Nahum 1
2. Malachi 2:10-16
3. Revelation 21:1-8
Prayer Plan
1. Pray for the unsaved, including my relatives
2. Pray for the sick around the world
3. Prayer specifically for oneself
Advice
1. Affirm oneself
2. Reasons for commitment to losing weight
3. Questions for self-esteem self-worth issues
Music to listen to
1. Badinerie by Bach
2. Break Every Chain by Tasha Cobbs
3. The Best Instant Stress Relief Music - Alpha Isochronic tones w/ rain & music
1. Nahum 1
2. Malachi 2:10-16
3. Revelation 21:1-8
Prayer Plan
1. Pray for the unsaved, including my relatives
2. Pray for the sick around the world
3. Prayer specifically for oneself
Advice
1. Affirm oneself
2. Reasons for commitment to losing weight
3. Questions for self-esteem self-worth issues
Music to listen to
1. Badinerie by Bach
2. Break Every Chain by Tasha Cobbs
3. The Best Instant Stress Relief Music - Alpha Isochronic tones w/ rain & music
Sample Weight Watchers food plan and exercise plan
WW (Weight Watchers) Food Plan Menu
Morning
Oatmeal 1 cup of oatmeal 4
Coffee 0
Honey 1 tbsp 2
Raisins 1/4 cup 3
Total 9
Midday
Veggie burgers with cheese 7
Sweet Potato fries 5 (16 fries)
Tossed salad with dressing 4
Total 16
Evening
Two slices wheat toast (2 slices) 4
Hazelnut Spread (2 tbsp) 5
Banana (large) 0
Total 9
Anytime
Trail Mix (1 oz) 4
Plantains ( 1 cup) 5
Ice Cream (3/4 cup) 6
Total 15
Total points overall 49
Extra points 49
Extra points used 6
Extra points leftover 43
Total Points 43
Extra Points 49
Weight Watchers Exercise Plan
Morning
Exercise Slow walking (3<= x < =5)
Time of duration 20
Activity Points 3
Midday
Exercise Back stretches and lower back extensions
Time of duration 15
Activity Points 1
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 45 minutes
Total activity points overall 5
Healthy Checks
Liquids 8
Milk and milk products 2
Fruits and vegetables 4
Multivitamin Yes
Healthy Oil None
Activity Yes
Morning
Oatmeal 1 cup of oatmeal 4
Coffee 0
Honey 1 tbsp 2
Raisins 1/4 cup 3
Total 9
Midday
Veggie burgers with cheese 7
Sweet Potato fries 5 (16 fries)
Tossed salad with dressing 4
Total 16
Evening
Two slices wheat toast (2 slices) 4
Hazelnut Spread (2 tbsp) 5
Banana (large) 0
Total 9
Anytime
Trail Mix (1 oz) 4
Plantains ( 1 cup) 5
Ice Cream (3/4 cup) 6
Total 15
Total points overall 49
Extra points 49
Extra points used 6
Extra points leftover 43
Total Points 43
Extra Points 49
Weight Watchers Exercise Plan
Morning
Exercise Slow walking (3<= x < =5)
Time of duration 20
Activity Points 3
Midday
Exercise Back stretches and lower back extensions
Time of duration 15
Activity Points 1
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 45 minutes
Total activity points overall 5
Healthy Checks
Liquids 8
Milk and milk products 2
Fruits and vegetables 4
Multivitamin Yes
Healthy Oil None
Activity Yes
What I will do
What I will do:
1. Question why I have difficulty with commitment.
2. Question my motives for weight loss.
3. Plan my exercise regimen in advance.
4. Plan my meals in advance.
5. Read and plan to read the Bible
6. Pray
7. Formulate a schedule which would include reading at least one chapter, exercise for at least 10
minutes, and to plan meals in advance whereas I can consume 43 points per day and 49 extra
points per week.
8. Question why I am nervous.
9. Continue to formulate plans on a daily basis
10. Grocery shop every week or every month. Plan to actually consume the food brought from the
store.
11. Relax
12. Be encouraged by small steps, whether in health and weight loss and reading.
13. Learn to love self
14. Learn to respect self
15. Write down at least one reason or motivation for weight loss.
16. Question why it is not beneficial to lack commitment.
17. Formulate an example plan for exercise, food, and reading
18. Learn to like self
19. Affirm self
20. No limiting oneself.
1. Question why I have difficulty with commitment.
2. Question my motives for weight loss.
3. Plan my exercise regimen in advance.
4. Plan my meals in advance.
5. Read and plan to read the Bible
6. Pray
7. Formulate a schedule which would include reading at least one chapter, exercise for at least 10
minutes, and to plan meals in advance whereas I can consume 43 points per day and 49 extra
points per week.
8. Question why I am nervous.
9. Continue to formulate plans on a daily basis
10. Grocery shop every week or every month. Plan to actually consume the food brought from the
store.
11. Relax
12. Be encouraged by small steps, whether in health and weight loss and reading.
13. Learn to love self
14. Learn to respect self
15. Write down at least one reason or motivation for weight loss.
16. Question why it is not beneficial to lack commitment.
17. Formulate an example plan for exercise, food, and reading
18. Learn to like self
19. Affirm self
20. No limiting oneself.
Thursday, January 1, 2015
Being committed to lose weight
Commitment involves sticking to something that ends up having the desire that one wishes. In this case, that is my desire to lose weight. Right now, I am committed to stay on Weight Watchers for a year. My overall goal is to weigh 212 lbs. Right now I weigh 298 lbs. It isn't easy being 5'1" and having a BMI over 50. I am also a diabetic who is committed to losing the weight and keeping it off. Weight loss is a journey and I find it overwhelming at times meaning it could be daunting. Yesterday I did some lifting and some stretches and now my thighs are sore. However, it is well worth it because I was committed to actually doing something about my back pain. I do wonder if the back pain is more about weight loss and less (even a little bit) about aging. I am not sure about my plans I have for exercise, but I realize that they should include stretching and other exercises such as walking. My older plan was to exercise 5 days a week for at least 10-30 minutes per day. So far, I can exercise for at least 30 minutes on a treadmill and at least 10-15 minutes on a stepper. I usually take breaks on Sundays and Tuesdays, but now to think of it, that has something I realize has increased my lack of will to exercise. Maybe all I need to do is to follow the Weight Watchers plan instead of just my own plan. Just following instructions will make the weight loss journey that much easier.
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