WW Plans

[Pooh Girl 71]

Can someone explain Points and the Core plan to me? I'm thinking of ordering the WW At Home kit. Thanks!

 

[QuiltTeddy]

If you join online, all the information you need is there.

 

[Pooh Girl 71]

I was hoping to get more info before I joined. Thanks anyway.

 

[goldcupmom]

Core seems to be basically a low carb type diet. Whole grains, etc and you get 35 pts/week to use on other things. I haven't tried it.

Points you get 20+ points depending on your weight. Each point is roughly 50 calories. You simply choose foods, any you want, and eat only your specified number of points/day. You also get the 35 points to use extra during the week.

Brief, but hope it helps.

 

[Pooh Girl 71]

Thanks Julie! I'm trying to figure out which would be best for me.

 

[Lisa loves Pooh]

what are the point credits for exercise?

 

[MelanieC]

Hi Pooh Girl-

I'm cutting and pasting the information I got from Dotties Weight loss zone.
www.dwlz.com Its a great source of WW info.

FlexPoints and other basic information

Please remember that the best way to learn about the Weight Watchers program is to attend a local meeting. Your local Weight Watchers leader is trained to provide you with the best, most accurate, and up-to-date information on the Weight Watchers program. By going to a local meeting you get accountability and friendly support to help you be successful on your journey. If you can’t attend a local meeting, Weight Watchers also offers an At Home program and even has online tools.

The information below is for current Weight Watchers members. It is only meant to be a convenient reference for some of the more technical portions of the program, for use by a current member who does not have access to her/his materials at the moment. The information below does not contain all aspects of the program and is not a replacement for information that an active member receives at a local Weight Watchers meeting.

Weight Ranges
The first column is your height in feet and inches. The second column is the MINIMUM for all adults. The third column is the recommended upper target for adults ages 17-25. The fourth column is the recommended upper target for adults ages 25-45. The fifth column is the MAXIMUM for adults over 45.

4’9” 92 106 111 115
4’10” 95 110 115 119
4’11” 99 114 119 124
5’0” 102 118 123 128
5’1” 106 121 127 132
5’2” 109 125 131 136
5’3” 113 130 135 141
5’4” 116 134 140 145
5’5” 120 138 144 150
5’6” 124 142 148 155
5’7” 127 147 153 159
5’8” 131 151 158 164
5’9” 135 155 162 169
5’10” 139 160 167 174
5’11” 143 165 172 179
6’0” 147 169 177 184
6’1” 151 174 182 189
6’2” 155 179 187 194
6’3” 160 184 192 200
6’4” 164 189 197 205
6’5” 184 194 202 210

POINTS Target
This chart is NOT for growing teens or nursing women. Growing teens, females under 16 and males under 19, should add 2 points to the target shown. Nursing woman should add 10 points to the target show. Everyone should consult a doctor before beginning or modifying any weight loss program.

The first column is your weight right now. The second column is your POINTS Target. Your POINTS Target is the minimum numbers of points you should each every single day.

000 – 149 20
150 – 174 22
175 – 199 24
200 – 224 26
225 – 249 28
250 – 274 30
275 – 299 31
300 – 324 32
325 – 349 33
350 – 999 34
The best way to figure how many points are in the food you are eating is to use your POINTSFinder. If you don’t have it handy, you can use a calculator with the following formula. POINTS = [Calories/50] – [grams of fiber*/5] + [grams of fat/12] *note that the grams of fiber are capped at 4 grams per serving.


Activity Points
In addition to eating your Target points each day, you may choose to earn and optionally eat Activity points. Activity points earned must be used on the same day they are earned, if they are used at all. Activity points are fully described on, and can be calculated with, your POINTSbooster. If you don’t have it handy, you can use a calculator and the following formulas.
Activity points for light intensity = [your weight] x [minutes] x 0.00023
Activity points for moderate intensity = [your weight] x [minutes] x 0.00033
Activity points for high intensity = [your weight] x [minutes] x 0.00081
Light intensity is described as being able to talk and sing, with regular breathing and no sweating. Examples of light intensity activities are leisurely walking or biking. Moderate intensity is described as being able to talk but not sing, with deep breathing and sweating after 10 minutes. Examples of moderate intensity activities are brisk walking or brisk biking. High intensity is described as being able to only talk briefly, with rapid deep breathing and sweating after 3-5 minutes. Examples of high intensity activities are running or competitive cycling.



FlexPoints
In addition to eating all of your Target Points each day and optionally eating some or all of your Activity Points each day, you’ll begin each week with 35 FlexPoints. Use them any way you please. Don’t use them at all, use some, divide them evenly over the week, or spend them all on a weekend splurge. Once the week is up, they’re gone. Keep track of them in your QuikTrak System.

 

[MelanieC]

The Core Plan Food List

The plan rules
1. Eat as much of the core foods as you need to feel satisfied.
2. If you want to eat foods that are not on the core foods list use you 35 weekly points allowance.

Vegetables
Fresh, frozen or canned (without added sauce, fat or sugar)
Tomato paste purees and sauce

*Vegetables cannot contain ingredients that are not core foods. (ex regular refried beans, pork beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles are not core foods.) Vegetable juice is not a care food.

Fruits
Fresh, frozen or canned (without added sugar)

*Canned fruit must be packed in water or juice (not syrup) and drained before eating. Unsweetened applesauce is a core food, but sweetened is not. Dried fruits are not core foods. Fruit juices are not core foods.

Soups
Fresh, canned, frozen, or homemade soups made only with core foods
Bean soup (lentil, split pea)
Bouillon
Broth based soup
Tomato soup
*Creamed soups are not core foods.

Starches Grains and cereals
Whole wheat pasta or brown rice or potatoes is limited to 1 meal a day
Barley
Buckwheat
Bulgur
Cornmeal (polenta)
Couscous
Kasha
Popcorn (airpopped or 94% fat free microwave popped)
Quinoa
Rolled oats
Starch vegetables (peas, corn)
Cooked hot cereal (any plain variety that does not contain added sugar)
Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar, are limited to 1 meal a day and must be eaten with fat free milk or plain fat free yogurt.

Lean meats, poultry, fish, meat substitute and egg products
Beef
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak
Filet mignon
Organ meats (liver, brain)
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top sirloin roast

Lamb
Leg roast
Loin chop or roast
Organ meats
Sirloin chop

Pork
Canadian style bacon
Lean ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast

Veal
cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak

Poultry chicken and Turkey
Fresh, frozen or canned
Organ meats
* trim any visible fat and remove skin before eating

Fish and shellfish
Fresh, frozen or canned any variety
*Canned varieties must be packed in water or broth or tomato juice, not packed in oil

Meat substitutes
Dried beans and lentils
Tofu, any type
Vegetarian burgers, frozen

Egg products
Egg, whole
Egg substitutes
Egg whites

ETA: *Ground beef with no more than 7% fat,or ground turkey or ground chicken is limited to 1 meal a day.

Milk products and dairy substitutes
Milk products
Fat free cheese
Fat free cottage cheese
Fat free milk
Fat free sugar free pudding
Fat free sour cream
Fat free plain yogurt

Dairy substitutes
Soy milk (plain)
Soy cheese
Soy yogurt (plain)

Weight watcher smoothies or fat free sugar free instant hot cocoa or reduced calorie dairy shakes is limited to once a day.

Oils, Condiments, and Extras
Oils
Fat free dressings
Fat free margarine
Fat free mayonnaise
Nonstick cooking or baking spray

Include 2 teaspoons of Olive, canola, safflower, sunflower or flaxseed oil each day

Condiments
Baking powder
Baking soda
Capers
Cocktail sauce
Extracts
Flavorings
Herbs
Horseradish
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice (unsweetened)
Mustard
Salsa (fat free)
Soy sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce

Extras
Gelatin (unflavored or sugar free flavored)
WW fruities

Beverages
Coffee (without sugar)
Tea (without sugar)
Diet soft drinks
Club soda
Seltzer (plain or unsweetened)
Water or mineral water