Weight Watchers in a NUT SHELL!

Determine how many points you need in a

day according to your current weight:

NON NURSING MOMS:
<150 lbs =" 20">

150-174 lbs = 22 points

175-199 lbs = 24 points

200-224 lbs =26 points

225-249 lbs = 28 points

250-274 lbs = 30 points

275-299 lbs = 31 points

style="color:#000000;">300-324 lbs = 32 ponts

325-349 lbs = 33 points

>350lbs = 34 points

NURSING MOMS:
<150 lbs =" 30">

150-174 lbs = 32 points

175-199 lbs = 34 points

200-224 lbs =36 points

225-249 lbs = 38 points

250-274 lbs = 40 points

275-299 lbs = 41 points

300-324 lbs = 42 ponts

325-349 lbs = 43 points

DAILY POINTS: These are your daily allowed points. Stick to

your daily points target to keep your metabolisim going to

carry out basic bodily funtions, and to lose weight at a safe

and healthy rate. Eating below your daily points target on

occasion is OK, but you should not ever go below 20 points.

As you lose weight - you may need to refer back to the chart

to adjust your daily point intake.

BONUS WEEKLY POINTS: In addition to your daily points

you are also allowed a bonus 35 weely points to spend on

whatever you want. Use the weekly points to add a little

something to your meals each day or to treat yourself to a couple

of weekly indulgences. You can use all, some, or none of your

allowance - the choice is up to you!!

Estimating Portion Size: use your hand as a guide
Fist= 1 cup or 1 medium whole fruit
Thumb (tip to base) = 1 ounce of meat of cheese
Thumb (tip to 1st joint) = 1 tablespoon
Fingertip (tip to 1st joint) = 1 teaspoon
Index Finger (1st to 2nd joint) = 1 inch
Cupped hand = 1-2 ounces of nuts or pretzels
Palm (minus fingers) = 3 ounces of cooked meat, poultry, fish

8 good health guidelines:
1. Eat atleast 5 servings of vegetables and fruits each day
2. Choose whole grain foods when possible
3. Include 2 servings of milk products (low fat or fat free) each day
4. Have some healthy oil each day (olive, canola, sunflower, flaxseed)
5. Ensure enough protein - asleast 2 servings
6. Limit added sugar and alcohol
7. Drink atleast 6 glasses of water each day
three of your six glasses can be caffeine free beverages
8. Take a multi vitamin supp each day

NURSING MOMMIES MAKE THESE ADJUSTMENTS:
1. Increase your milk servings to 3 each day
2. Increase your fruits and veges servings to 8 per day
3. Increase your servings of oil to 3 teaspoons per day
4. Increase your water intake to 8 glasses per day

Activity:
When you first join weight watchers, choosing and learning

a food plan is your priority. You'll want to focus your

energy on that until you're comfortable with your new

way of eating. Then, in your third week...you'll want to

add approx 30 minutes of activity.

Weight Tracker:
I have uploaded a personal weight loss tracker to the

main Mother Inc website. It is an excel spreadsheet and I have

NO idea how to add it here. It is an awesome log to help

you keep track of how you are doing!

I have also devised a reward system... as follows:
For every 5 pounds you lose - you get a star


When you lose 25lbs you get this:


When you lose 50lbs you get this:


When you lose 75lbs you get this:


When you lose 100lbs you get this:


Point Tracker:
In the right hand column of this webiste you will

see a link that says: DAILY POINT LOG. There you

will find a page that you can print out to keep track

of how many points you have taken in for the day,

as well as how many servings of fruits and veges you

have eaten and how much water you have drank.

I HOPE THIS HELPS EVERYONE GET STARTED!!

AS MORE QUESTIONS ARISE... I WILL ADD THEM

TO THIS POST!! JENNIFER