Weight Watchers points....not enough!!

[Lisa loves Pooh]

Just like 7 years ago--it just doens't seem like I have enough points....and it is buggin' me!

No exercise today--so no extra points...and I have just 2 points or so left.

What is up with that????

Eating a whole bag of carrots--just is not normal!

ETA: I have used my extra points everyday this week and I'm still hungry! Is this the part where my stomach will get smaller and used to eating less? I did an estimated translation of my points to calories today and it is roughly 1100 calories. Is this enough?

 

[Lisa loves Pooh]

So I looked up calories...

To maintain I should be getting 1700 with my activity level. I'm trying to lose--so obviously need less.

I just don't get it at all! I had this problem the last time as well. I would do an estimated calorie equivilant (estimated b/c I don't have the precise counts for fruits and veggies) and it would always be really really low.

I am trying to lose 10 pounds of what remains on my body as the very squashy parts where I can pinch wayyyyyy more than an inch.


What am I doing wrong????

 

[Lisa loves Pooh]

What are activity points?

I use the activity point calculator to get my points for a run--and that is how much extra (if I chose) points I can have that day.

So I run 4 miles, that is 5 points.

Now when they say they want you to do 28 points...that breaks down to 4 points per day. I don't run every day. If I ran 5 days, that would only be 25 points.


Sorry for all the questions and frustration. The program has changed A Lot since I was a member the last time and I was unable to stay on Monday to get it explained to me. I seriously feel like I am on a starvation diet--and that is totally NOT healthy.

My breakfast is usually around 4 points

Lunch around 4 to 5 points

Snacks 2-3 points three to 4 times per day (b/c I'm HUNGRY!!!).

I loaded up on carrots today (easiest handiest non-point item--albeit probably a point by the time I finished)--still ravenous.

Okay--my last complaint!

 

[chrismiss56]

Hi

I know what it is like to be hungry on Flex Points. Never had a enough during the day. Have you tried the Core Plan? Took me a couple of days to get used to it but now I really like it. I have lost 6.2 in the last month WOOHOO!!!!

Have a magical Disney Day!!

 

[bucky1023]

I just started doing WW (again, but it has been a while) this week. It is pretty tough sticking under those points but I just didn't get the "core" system.

Stick to it and try your best!!! Good luck.

 

[DznyDreams]

What about your 35 weekly points allowance? You can use these anytime and any way you wish. You could divvy them up equally for daily use, or just rely on them on your most "ravenous" days.

 

[MelanieC]

Hi Lisa,

I know how confusing this all is. Last year I was on WW and when I dropped below 150's I refused to go below 22 points as my target. So I didn't and I made it to goal eating 22 target points (instead of 20), eating all my AP's and all my flex points. My body was loosing weight at the same rate and if not better as the people who were eating 20 points as a target, not eating flex points and not eating AP's. Your body wants and needs food to burn fat and build muscle, but your body is smart. If you start restricting too many calories it stops dropping fat and holds on to it. If you add too many calories back in too quickly it adds water and holds on to fat because it isn't sure what you are doing to it.

On the FIRM believers website there have been a lot of discussions about eating more to loose more. There are have been quite a few people who have significantly upped thier calories (and focusing on eating a higher number of cleaner calories with focus on the proper ration of carbs/fat/protein). Many people who were stuck on plateau's and not loosing are now loosing by eating more. One girl who is my height (5'2") and was pretty much at her goal weight was only eating around 1200-1300 calories a day. When she tried to add calories she would gain. The nutritionist on the FIRM believers board told her to add them slowly. She added 100 calories per week so her body wouldn't freak out and gain. Now she FIRMs 5 times a week and eats about 1800 calories a day and maintains her weight. She also has lost a lot of that "fat" that hangs around when you get to goal in those hard to melt places. She has toned those spots up and its because she is shoots for 100grams of protein a day and fuels her body for the workouts she does.

I'm still trying to grasp all of this, but it really makes sense. Especially since we do high mileage of running/walking and I lift weights on top of that. I'm very hesitant and afraid to try it because I have 12 pounds to get to goal again. I really want to reach that by the end of June (I know I won't get all the way there, but I would be happy to be in the 130's and close). Also, these women now have energy and can give their all to the workouts they aren't starving all day and they keep the blood sugar even. I do believe this only works though by eating clean good food. Really working on getting the right proteins, good carbs and good fats. If you eat sugar, white rice, white bread that encourages fat cells, it probably will only make you gain weight with the extra calories.

I hope I didn't add more confusion, but I thought I'd throw it out there. Ive really been thinking a lot about this and I've always pushed eating more to loose weight. I really believe that most people starve the bodies when they diet. Its all about changing your metabolism to burn more fat, build more muscle and loose more weight while eating healthy foods and more of it. It a cycle.


For the Activity points, i'm not sure if I know what you mean but I think your asking why the books say only 4 activity points per day? They mean for you to check with your dr if you want to earn more than 4. For the average non athletic person who all the sudden wants to work out a lot and earn more than 4 points per day just to eat more its the wrong attitude. You are not exercising to eat more, you already exercise at this level. Take what points you earn based on the length of time you exercise and the intensity level you do it at and EAT those points on the day you earn them. Your body is needs those points to sustain your workouts!!! You can't repair your muscles and bones from the rips and tears it gets from your exercise if you don't eat enough protein to repair them. If your body doesn't get enough food it will just break down protein already in your body to repair them and that is not good.

 

[scanne]

Hi.

I wanted to add a couple of things.

1. If you don't consume enough calories, your body goes into starvation mode and stores excess fat. I don't think 1100 cals a day is enough!
2. Each "point" is about 50 calories, so a small apple (1 point) is = to 50 calories.


I'm on Jenny Craig right now (I signed up for 6 weeks and have 1 week left). I'm nursing and I'm on the 1700 cals a day plan. I'm losing SLOWLY, like .6 a week. But when I go back on WW after next week, I'm in the 30-32 points a day range (about 1700 cals a day). I agree with the previous poster about adding additional cals slowly as to not shock your body. But I can also totally relate to you about being hungry and how "eating a whole bag of carrots is not normal."

I hope the info you're getting here is helpful! Keep up the great work!!!

 

[Lisa loves Pooh]

MelanieC, I appreciate your explanation.

For the core plan--I'm doing the flex points instead b/c I have to reteach myself to identify when I am hungry. On core--first of all, I haven't heard the explanation yet...second of all, I don't trust my instincts properly to know--it's time to eat, it could be time to eat, or I shouldn't eat. The only too feelings I know are STUFFED (don't do that one often) and HUNGRY HUNGRY.

Some clarity--here is my sample menu:

Running Day (this was Day 2 of WW):

Base points: 20
Run 4.12 miles for 48:22, plus warm up/cool down walk of 10 minutes. 6 Activity Points.

Adjusted daily target: 26 points

B: 1 cup grapes, 1 point; 1 slice ww toast w/grape jelly, 2 points

S(s): Banana, 2; Pear, 1; 1 serving wheat thins, 3

L: Turkey on WW w/lt. Jarlsburg cheese, tomato, pickle, spicy mustard, 4 points

S(s): 1 cup grapes, 1; 12 Wheat thins, 2; 2 dill pickles, 0

D: Chicken Breast, 4; Salad w/lt red wine vinegar/Olive oil dressing, 1; Mixed veggies, 0, 1 slice ww bread w/half tbsp EB spread, 1; 1/2 mich ultra 1, 1 more slice of bread b/c I'm hungry still, 1

S: Banana, 2; WW bread w/half tbsp EB spread, 2.5

Total points: 30 (4 points from weekly allowance)


Yesterdays Ravenous day (no exercise)

B: 1 slice ww toast w/1/2 tbsp EB spread, egg whites, 3.5

S: Orange, 2; Bag o' baby carrots, 0

L: Turkey on ww/lt cheese/pickles/mustard, 4; Pear, 1

S: 1 svg wheat thins w/lt cheese, 4

D: leftover piece of chicken breast, 3; orange, 2; banana, 2

S: last bit of chicken, 2; egg white, 1; banana, 2

Total points 26.5 (6.5 from weekly allowance)

And so hungry--that after midnight, I had a banana, 2; and slice of turkey, 1 to count towards today.

My issue with the program is that it seems really restrictive---and to bulk it up....you reallly can't.

I'm not purposefully trying to starve myself--with using my daily allocation, throwing in activity points, and using 1/7th of my weekly allowance---I am truly amazed that I should be starving at all--that's roughly 32 points per day!

 

[Lisa loves Pooh]

For the Activity points, i'm not sure if I know what you mean but I think your asking why the books say only 4 activity points per day? They mean for you to check with your dr if you want to earn more than 4. For the average non athletic person who all the sudden wants to work out a lot and earn more than 4 points per day just to eat more its the wrong attitude. You are not exercising to eat more, you already exercise at this level. Take what points you earn based on the length of time you exercise and the intensity level you do it at and EAT those points on the day you earn them. Your body is needs those points to sustain your workouts!!! You can't repair your muscles and bones from the rips and tears it gets from your exercise if you don't eat enough protein to repair them. If your body doesn't get enough food it will just break down protein already in your body to repair them and that is not good.

No I wasn't really asking that--just that they want you to shoot for 4 points per day--and that is just one heck of a workout. I'm already there of course--so they gave me the week 3 book on the first day b/c I simply told them I wouldn't survive otherwise.

And then there's my husband--he always has plenty of points leftover. Why is it that men can just shut off the hunger signal and teach it to eat just 3x per day. So annoying and unfair (not that I want to eat only 3 times a day--just why does it have to be so darn stinkin' easy for him. It is just not fair!)

 

[MelanieC]

Hi Lisa,

You are definately going to be hungry for the next week or two till your body adjusts. It's the hardest part of sticking to a weight loss program. But.....here are some suggestions:

First.............You may want to do like I did and not go below 22? I weigh 143 right now, and last year when I went below 150#'s I refused to give up those last 2 points because I didn't think it would be enough points to live. I'd rather see you loose a tiny bit slower but be able to do it and have your body not go into starvation mode. I just downright refuse to eat less than my baseline of 22 points. It works. I got to goal last year using it and I lost steadily. I'm also doing it again this year.

Here are my tips:

The first day, I see a definate problem. Your lack of protein. You have none at breakfast and none at your snack. I see probably two oz of turkey and two oz of light cheese - so there is a bit of protein, but then you didn't have any more until dinner. Also you had a lot of carbs at dinner with about 4 oz of protein. I'm not sure what E/B spread is though.

No wonder you are hungry. Your body needs protein every few hours because it can't store it. You need to have a combination of a carb/protein/fat (you can get away without the fat at some meals) at every snack/meal. You are doing great by having the two snacks throughout the day so you keep your blood sugar level throughout the day. When you just eat the carbs your body crashes shortly thereafter because it uses all the sugar and has nothing else to burn. By making your carb choices things like whole wheat, veggies and not the white sugary carbs you are starting on the right track. By adding the protein you cause your body to burn the carbs differently and it takes your body longer to absorb it into your system. Basically the protein helps slow down the absorption of the sugars into your body so it keeps your blood sugar at a more even level for a longer period of time.

The second day you did better by having egg whites. I don't know how much you ate but at least you had some protien. Your second snack included protein as well. I know if I don't have protein in the morning I get cranky!!

I also would split your 35 flex points and distribute them to 5 per day and add that to your points until you get used to this program. The only problem with that, is I find I do best when I vary the number of points I get per day. It keeps your body guessing and I find mine responds well. For instance, I might have a few days where I'm stay close to my target 22-25 and then I'll have a few days 25-29 and one day in the 30-40's. Sometimes I'll have two days with the highest number, it depends on the week.

Keep in mind though that everyone is different. I find this is how my body responds. You definately need more protein though. May try tracking your food on fitday.com and see where your nutritional % fall.


Try to find things that are filling and bulky like fat free refied beans. one of my favorite quick meals is whole wheat tortillas, fat free cheddar -use pam in a pan and brown the tortilla, fill with the cheese and add avacado or chicken. I eat with homemade salsa or jarred salsa verde. I eat this several times a week and its an addiction of mine.

Just remember you have to feed your body like an athlete even though you are dieting. Unfortunately this means you have to give up the junk if you want to eat like this (diet) and fuel your body with the right things. There isn't a whole lot of room for the extras when dieting.


Here are some things I eat for breakfast that contain protein and good carbs. Most mornings I also have 1 cup ff milk for 2 points.
ww= whole wheat

all natural ww english muffin 2pts, all natural peanut butter1tbsp 2pts

1 cup all natural plain nonfat yogurt 2pts, mixed frozen fruit 1pt , 1 banana 2pts blended in a blender

1/2 1% cottage cheese with 8 whole wheat crackers (all natural woven wheats-only ingredients whole wheat & salt),

ww bread, 1.5 pts , all natural peanut butter 1 tbsp 2pts

2 barbara's all natural shredded wheat biscuits - 2 pts, 1 cup ff milk 2pts

1 serving grits -2.5 pts, 1 egg over easy (in pam) 2 pts

Steel cut oatmeal 2.5 pts, 14 grams walnuts 2.5 pts, 1/4 cup raisins 2pts - I would definately drink with milk to increase protein. (some people like to put cottage cheese or cottage cheese and peanut butter in it) I didn't like the consistancy.

Those are just a few.

Snacks Ideas

string cheese 2, whole wheat crackers 2

Kashi Granola bar 2.5

cottage cheese 2, whole wheat crackers 2

almonds or any other nut. I usually have 14 oz for a snack (1/2oz). almonds, pistacios -2pts, walnuts 2.5

Fittv- Housecalls - 2 minute snack ideas-
http://fittv.discovery.com/fansites/housecalls/recipes/recipes.html

 

[MelanieC]

For Activity points-

If you are aprox 143 (just using my weight as an example)

and you work out for 40 minutes at a high intentsity it is 4.6 activity points earned. If you worked out for 40 min at a med intensity it is 1.9 activity points earned. Round up or down - so 4.5 for high and 2 for medium.

I would think that when you run for 4-5 miles you are going to have a good hour in. You probably earned your points right there.

My feeling is, work the program eating higher points and see how you do. I think you could eat more (still less than what your used to) and hopefully you learn to eat the heathy things and stay away from the fattening things.

 

[vfb2girls]

Melanie, thank you so much for the information. What you said makes perfect sense. I too am back to trying WW's again after making it to my goal and then let my old habits slip in, stayed away from meetings and it seems like overnight I gained all my weight back and then some. So I have re-joined again, lost 10 pounds so far and have discovered if I do eat more I seem to lose easier. The first time around when I followed WW's I wouldn't go over my 20 a points a day, was hungry all of the time and yes I did lose weight very quickly but I was miserable cuz of being hungry, and when I did start eating more the weight just came back on, so this time I am focusing on losing slowly and eating a little bit more so that this will be the last time I have to lose this weight!

 

[Lisa loves Pooh]

Okay--checking my protein counts....

every slice of bread is 4grams.

My sandwiches are 8grams + 11grams (turkey) + 7 grams (cheese) for a total of 26.

Just had ww crackers and almond butter (a little less on the calories than pb) for a total of 6 points.

Just did some runners research--a good minimum rule of thumb for a runner is about half the body weight (in grams) should be protein....which puts me between 65 and 70 grams of protein per day. YIKES!!!!

With all the best intentions in the world, there is NO WAY to accomplish that on that point base. I could eat 7 slices of turkey for 7 points, but that would be nearly teh entire package.

OK, back to the drawing board .

 

[Lisa loves Pooh]

Melanie, thank you so much for the information. What you said makes perfect sense. I too am back to trying WW's again after making it to my goal and then let my old habits slip in, stayed away from meetings and it seems like overnight I gained all my weight back and then some. So I have re-joined again, lost 10 pounds so far and have discovered if I do eat more I seem to lose easier. The first time around when I followed WW's I wouldn't go over my 20 a points a day, was hungry all of the time and yes I did lose weight very quickly but I was miserable cuz of being hungry, and when I did start eating more the weight just came back on, so this time I am focusing on losing slowly and eating a little bit more so that this will be the last time I have to lose this weight!

That's what I'm saying--I think the program in principle is pretty good....but I think the #'s are way off.

When I did it with the banking points--my range was 18-25.....I see they upped the minimum points by 2 points. I just knew 18 wasn't enough b/c you could very easily go through a day with less than 1000 calories.

 

[MelanieC]

Remember the numbers are mostly for sedentary people. Use the information and the principle and work it to your benefit. No one told me to keep my points at 22 instead of going down to 20, but I thought.............I'm doing it my way and I'll make it work. It did work and I bet it still would if I added 2 more.

I actually try to shoot for 100g of protein because lifting weights makes you require more. Some things you will read say to keep it at about half, others say go a little higher depending on your activiy level. I don't make it every day, but most days I'm roughly in the area.

Cottage cheese is a wonderful snack with 16 grams of protein. 1/2 cup is 2 points and is very filling along with some crackers or fruit. Fruit is probably an even better carb to have with it. You would be surprised at how it adds up. Its all about deciding if your going to use your points to just eat or use them to give yourself the proper nutrition that you need for your body. The fact that most carbs have protein really helps to build up your protein count. The little stuff adds up, but you must add the lean mean protein as well.

If you want, we can start a weekly thread where we post our menus and it might give us ideas for increasing our protein and good carb ratio. On the FIRM board, there is a thread called Eat more to loose more and those girls have been doing good with eating large amounts and loosing- most eat like 1700-1900 per day and have been loosing. They exercise heavy and will lower the calories some on days they don't exercise. Your calories needed to loose weight also depend on your height and current weight.

I've really thought about experimenting and trying to eat more to loose more. I think I'd be willing to give it a shot. What's the worse that happens, we have to cut back what we eat a little. I think the key is adding the calories in slowly (say 100 per week).

I could also look up the formula for you that they were using.

 

[MelanieC]

Here was the formula they are using to come up with the number of calories.

This formula comes from the Aerobics and Fitness Association of America (AFAA). We're having a workshop with them this weekend and that's where I found this little gem!

First you find your Basal Metabolic Rate (BMR):
Multiply your weight by .45 to get your weight in kg.
Then multiply by 24 kcal/day.

Then multiply your BMR by:
50% for Heavy Activity
40% for Moderate Activity
30% for Light Activity
to get your additional calorie requirements for the day

Then add your BMR to the number for the appropriate activity level.

Here's my example:
127 lbs x .45 = 57kg
57kg x 24 kcal/day = 1368 calories (this is what I need just to live)
1368 x 50% = 684 (additional calories for heavy activity)
1368 x 40% = 547 (addtl cal. for moderate activity)
1368 x 30% = 410 (addt. cal. for light activity)

1368 + 684 = 2052 cal. for heavy activity days.

OF COURSE, if you want to lose weight, you have to lower your numbers!!


-------------

Here are my examples- the above was Suzanne from the FIRM

143 lbx x .45= 64 kg
64kg x 24 kcal/day=1536 - what I need to live

heavy activity- 1536 x 50%= 768
moderate - 1536 x 40%= 614
light- 1536 x 30%= 460

So if I had a heavy workout day then to maintain I would need 2304.

To loose weight you need to cut calories by 250-500 to loose.

So 2304- 500 would still be 1804 that I need to eat on a heavy day to loose.

On a moderate exercise day 2150-

Yesterday for example if I look at what I ate in fitday.com I had 1633 calories.

I had 32 points yesterday.

The day before I had 21 points and it worked out to 1024 calories (too low in my opinion, but its just how it worked out.

 

[Lisa loves Pooh]

Ok Mel...here's what I have

2187 Heavy
2041.2 Moderate
1895.4 Light

Regular: 1458

I will be upping my base to 24....the "rough" equivilant of 1200 calories. With my 5 points extra per day--that places me at 29. So hopefully more liveable. I try to have my meals at 6 points...b/c there is just no way to bulk it up enough. I bought some fat free plain yogurt to add into my snacks. And bought more carrots, since I ate the whole bag already .

If it doesn't work (hunger-wise)--I might just have to switch to straight calorie/fat/protein counting.

 

[boolou]

Lisa,

Something to try... At WW there is this big colored sheet of paper with meal ideas on it. It is 11x17 and on both sides. They don't normally give it out, but we (as a meeting) were having a crappy week and our leader thought this might be good to use to get refocused. One side is a protein heavy side and the other is carbo heavy. You have columns for each meal and get to select something (or somethings) from the list. I am using it to restart my loss. I am on core and I found that I was eating the same thing every week, and starting to get frustrated. I don't normally count points, but I am found myself venturing too far from core foods. This I thought would be a nice compromise between counting and core. See if you can get it at your next meeting.

good luck!

 

[Laurajean1014]

HOw much water are you consuming? Water is not only good for you, but it can fill you up and have you purge bad toxins. It's also great exercise going back and forth to the lavatory!