![]() Sodas contribute to an acid environment in the body, which is a more inviting environment for diseases including cancer. Personally, I would tell you that caffeine depletes the immune system, and there are many experts now saying that refined sugar is one of the most detrimental components of the American diet. ![]() You could also use your “optional exchange”, which would include condiments and beverages for up to 550 calories a week, which is almost 4 Cokes a week, but no additional optional exchange. The fruit is clearly better for you than the Coke. Obviously not something you should do every day. One bread serving is about 80 calories and one fruit is 60. Regarding #1: Perhaps the new WW plan has a better way of dealing with sodas, but I would probably compute something like this: A canned Coke is 140 calories. Rmcrayne (author) from San Antonio Texas on June 13, 2010: My mom has lost a ton of weight using weight watchers! glad it works for you, too. I tried to tell them, didn’t I? There is no safe magic bullet. My reply was “Sensible diet and exercise,” to which the curious, would-be loser of weight would throw up their hand, with a disgusted look on their face. I would say, “I can tell you, but you’re not gonna want to hear it.” They insisted they did of course. People definitely noticed, and often said things like “Wow, you lost weight! How did you do it?!” They were looking for a “magic” kind of answer. So the bottom line? Even with all of my “cheating”, I lost 2 lbs every single week, for over 20 lbs. By going to the same gym on consistent days, I started to get to know some of the faces, so it was a support system of sorts. You’d be surprised how many people are “creatures of habit”. Then I went to the gym on Saturday mornings. I ate an apple on the way to the base gym, heading over right after work on Mondays and Wednesdays. I started with walking, and gradually transitioned to a slow jog, religiously 3 days a week. The other major component of my plan was exercise. I promise to write some additional hubs, sharing my favorite Quick Start recipes with my variations. I highly recommend this book, which is old, but still available. Of course, I did a lot of tweaking of these recipes. I’ve always had a “healthy appetite”, and definitely developed my list of favorites that were more filling. I tried many, many of the Weight Watchers Quick Start Plus Program Cookbook recipes. My revised plan, which also allowed for about 100 calories a day “optional” exchange, totaled about 1400 calories a day. Again this did not negatively impact my progress. I decided on 4 protein servings a day and 5 bread servings. Given that a meat exchange is about 60 to 70 calories, and a bread serving is about 80 calories, I decided these were close enough. For me, the basic plan was not realistic. There’s also an “optional” exchange, which is things like condiments. The daily “exchanges” for women are 3 fruits, at least 2 vegetables, 2 dairy, 2 or 3 bread, 3 fat, and 6 to 8 protein. Just having a plan, with limits, but with unlimited variety, was a big step for me. ![]() I chose not to limit my food options, which I don’t think negatively impacted my progress. These restrictions are to “kick start” weight loss. The “Quick Start” part of the Weight Watchers Plan entails restricting “eligible” foods in all categories and introducing additional foods each week until week 4. One-half cup of pineapple is a serving, but you can have ¾ cup of sliced strawberries. Some fruits servings are ½ cup, ¾ cup, or 1 cup. ![]() For bananas, sorry, only half of a banana per serving. One small apple is a serving or ½ of a large apple. This category is highly variable, depending on the fruit, ½ of the fruit is a serving for some fruits and 1 full fruit for others. Cheese is almost always more calories and more fat, so when I used cheddar cheese, for example, I counted 1 ounce of cheese as 1 dairy and 1 fat serving.įruits are about 60 calories a serving. Most 6 to 8-ounce low-fat or no-fat yogurts will work. Eight ounces of skim milk would be one dairy serving. You can figure a dairy serving to be 80 calories. It can seem a little more complicated, because just about everything is available in full fat, low fat, and no fat. There is a huge variety of dairy servings compared to 20 years ago. ![]() Fats are about 45 calories per serving, or “exchange.” One teaspoon of butter, margarine, or oil is one exchange. ![]()
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