On the Menu This Week

Greek Style Cheeseburgers
Vegetarian Black Bean Chili
Roasted Cornish Hens with Quinoa and Broccoli

Saturday, July 11, 2009

The Weekly Round up 7/4-7/10

So the long weekend of food indulgence and my exercise plans getting half-way derailed due to a painful knee resulted in a smaller than expected and smaller than hoped for loss. I think my lesson learned is that the weekly points go over much better when I am exercising or at least getting lots of daily activity.

I lost 0.2 pounds AGAIN! A loss is a loss but a bit more attention and a bit less berry crisp could have made this a much bigger week, all aboard next week.

OK so down to the nitty gritty of the week.
Summary I used 20.5/35 Weekly Points and I earned a measly 14 Activity Points, I thought last week's 17 was low...
Exercise, exercise, exercise I must get it in.

Saturday I at 45 of 27 points enjoying the 4th including cheeseburgers and berry crisp. I earned one activity point walking the dogs.

Sunday I ate 27.5 of 27 points. Leftovers and such, again I earned 1 activity point walking the dogs...

Monday I ate 27 of 27 points, Ben had the day off so we didn't do much I earned 2 Activity points walking around...

Tuesday 27 of 27 points and earned 5 activity points on the treadmill, it felt good to get back on but sad how quickly fitness fades...

Wednesday 23.5 of 27 points and earned 5 activity points on the treadmill.

Thursday 25.5 of 27 points and no activity due to a very sore knee.

Friday 29 of 27 points not sure why I ever think its a good idea to use weekly points the day before a weigh-in, the volume alone doesn't look good on the scale.

So that was the week, Exercise needs to come back to the forefront and I need to be more mindful of my food choices, not so much what I eat but when I eat it and how much.

Next Week's Menu
Saturday- Going out for Diane's Birthday (to an awesome steak house plan to use the weekly's)
Sunday- Grilled Chicken, Orzo with red onions and zucchini, and green beans
Monday-Hamburger Cheddar Macaroni Toss (new recipe) and Broccoli
Tuesday-Feta Chicken Pasta and Salad
Thursday-Proven├žal Style Vegetable and Chickpea Stew over rice

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My Plan

I did WeightWatchers once before in 2004-2005. I lost 50 pounds. I gained some back going through my divorce but the good news is I kept off 20 of them until I restarted WeightWatchers in January 2009.

For the first time, I have found a plan that was easy to stick to. Something just felt right this time. Before embarking on WeightWatchers I re-read some books I had found helpful in the middle of my last journey. The books are listed under "Weight Loss" Books on the side bar, and a blog post about them will follow soon. These books helped get me mentally prepared to lose weight and they are the reason I think I am finding losing to be less of a struggle. I am not letting myself get discouraged by small gains and I am seeing far more consistent results.

WeightWatchers gives you a points target based on weight and basic daily activity level. Every food has a points value based on calories, fiber and fat. Then its like a checkbook you start with your daily balance, subtract for foods eaten and add for activity done which can earn you points. Exercise=More Food. Each food point is roughly 50 calories and each activity point is worth roughly 100, I use a heart-rate monitor to calculate my activity points earned.

You also get 35 weekly points to use as you want anytime during the week. For me the most successful both mentally and on the scale is to use most of those points on Saturday night for a splurge and to then stick to my daily points fairly closely the rest of the week. It helps me to know my favourite foods are only a week away if I want them. People can manage the plan however they want but for me this is the most successful. When I'm working out a lot I try to eat some of those activity points as well. Ironically I get much smaller losses the weeks I don't eat those points on Saturday, maybe it shakes up my metabolism, who knows I just know it works

Finally my last key to my plan is attending meetings. It helps keep me accountable and on track.

Weight Loss Slideshow