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nee
Senior Member
| Joined: | 25 June 2005 |
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| Posts: | 45 |
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Posted: 25 June 2005 05:07 pm |
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Hi, I'm a woman, 44 (soon to be 45), 6'1", 278 lbs. Seven weeks ago, I weighed 303. I've lost 25 lbs. by resurrecting an old Weight Watchers plan - 1990, before points. It's basically an exchange plan - so many breads, fats, fruits, milks, proteins, and vegetables plus 100 optional calories per day. This worked for me in 1990, when I was 30. I lost 75 lbs. in 8 months, but I quit just short of goal and slowly gained it all back and then some over the years, until I had twice as much to lose. I had saved the brochures and captured the plan and created a journal on the computer on a previous failed attempt.
I couldn't believe I got through the first weekend, but I did, and for some reason - probably a combination of being bored with being fat and a friend having bariatric surgery, which helped to motivate me - it stuck this time. The key, I think, is the discipline of planning and recording. I've counted and recorded every single thing I've eaten, including pieces of gum, in the last seven weeks. I haven't been very strict about the program - in fact, I've gone way over on optional calories and exceeded some allowances almost every day - and have consistently lost 3-4 pounds a week. This is more and faster than I lost at 30, but then I didn't always record my intake and ate too many peanut butter cups.
Right now I have an advantage because I'm bigger than most men, and I'm sure I'll have to get stricter as I get smaller. For now, though, I'm losing like a mofo, feeling much better, and not feeling deprived on 1200-1500 calories a day. I'm averaging around 1350, 25% fat / 20% protein / 55% carbs. Besides the research I did on caloric needs and deficits, similar to what's on this site, I'm convinced it's the planning and recording. That's something I can do for life. I figure it will take me a year to a year and a half to lose all the fat I want to lose. I look smokin' at 170 (BMI 22.6) and will be surprised if I can get below 150 (BMI 19.9).
I'm walking more, too - using a pedometer and shooting for 10K steps a day ... long way to go there.
The point is all the things I said - e.g., but I'm not eating that much and it's just too hard to lose weight at 44, were obviously not true. It's the mindset plus the discipline, and beyond that, laws of physics.
I should add that my diet consists mostly of raw and fresh (not processed) food. Typical menu:
Breakfast = 3 hard-boiled egg whites, 1/2 grapefruit, and I might have a toasted whole-grain English muffin with a couple teaspoons of Country Crock if I don't mind being limited on bread and fat later in the day. I usually take my breakfast to work and eat it in installments throughout the morning.
Lunch = Some kind of bag salad (because I'm lazy) plus crunchy sprouts (peas, lentils, garbanzos, etc.); sugar snap peas (which are also great as a snack); 2T bleu cheese crumbles; 2T real bacon bits; and 2T of whatever kind of vinaigrette, 4T if it's fat free
Snack = 1 apple or pear, 2 Town House Bistro corn bread crackers (mmm ... 80 cals, equals 1 bread on the old WW plan)
Dinner = 1-1/2 to 2 c whole wheat pasta with pesto seasoning (sprinkled on dry and tossed with water, no oil), 3-4 oz chicken or turkey breast, and 1/2 bundle of asparagus
To drink, I have (too much) coffee with half & half; Perrier, San Pellegrino, or some other kind of sparkling or flavored water with no sugar; and the occasional iced tea. I gave up sodas years ago. If I had a sweet tooth, I'd be needing a forklift.
I've had the odd Subway sandwich (which fits right in and is easy to count using Subway's nutrition facts sheet), frozen egg rolls, California Kitchen pizza, other carefully selected restaurant food, and even a few treats. I'm not eating Weight Watchers entrees and stuff like that.
I also weigh and measure everything, and count all packaged food according to the nutrition facts on the label.Last edited on 26 June 2005 12:10 am by nee
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down2me
New Member
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Posted: 28 June 2005 08:38 pm |
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:DHello I was so glad to see another person who's 40'ish and also working on healthy goals I really enjoyed reading your post I plan to cut and copy your meal plan Can you post some more or give me your guidlines example How do you get the % of fat and protein and carbs off the labels how do you calculate it I try to eat 1500-1800 cal. per day. I weight 175lbs goal weight 135 I was on the South Beach diet until 2nd phase were you add back the good carbs and friut and I decided to stick with the basic low fat little or no sugar good carbs pricipals but count my calories I would like any help or advise you can offer thanks Down2me
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nee
Senior Member
| Joined: | 25 June 2005 |
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| Posts: | 45 |
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Posted: 29 June 2005 07:08 am |
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The menu I posted is just an example. I eat a variety of foods, and so should you. I don't know how cool it would be to give away the plan, even though it's old. It's just an exchange plan, where an exchange equals so many calories of a particular type of food.
I have an Excel spreadsheet that counts everything and calculates approximate percentages of fat, protein, and carbs based on my own estimates. I set it up myself, and I could be wrong.
Like I said, I'm not being that strict about it. For example, the Weight Watchers people would probably say I shouldn't have bleu cheese crumbles and real bacon bits on my salad every day, but I do anyway.
You could probably find a similar exchange diet on the web and get more information than I feel comfortable supplying. It might even be worth it for you to join WW and get their current plan with all the rules.Last edited on 29 June 2005 07:28 am by nee
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down2me
New Member
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Posted: 29 June 2005 06:16 pm |
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| Hey Nee Thanks for your reply I'm going to sreach around and see what I come up with I really got to know my body on SB I know what foods trigger craving for me and that;s a big plus for me when it comes to losing weight.Thanks again:D
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captainsjewel
New Member
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Posted: 15 August 2005 06:02 am |
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I do weight watchers and I had bleu cheese crumbles on my salad tonight! And it was AWESOME. We can have whatever we want as long as we stay within our points range for the day.
I just started my 5th week as of Saturday and I am down 9.6 lbs. I have never eaten better. I work at a restaurant which has fantastic food but I have been bringing my lunch. I did splurge last week and had a huge philly cheese steak and it was SO good. I was still full at 7 o'clock at night so I didn't eat. I still managed to lose a couple of pounds.
I think Weight Watchers is perfect for me! 
Julie
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nee
Senior Member
| Joined: | 25 June 2005 |
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| Posts: | 45 |
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Posted: 27 October 2005 08:57 am |
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| Wow! Has it been that long since I visited this forum? I hope you're still doing well with WW, Julie. I'm holding at 51 pounds lost - had a couple of loooong plateaus, due to consistently exceeding what I think is my lower limit on calories per day. But I haven't gained and am still obsessively planning and recording (even if I have trouble sticking to the plan). I also started working out a couple of weeks ago.
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Marlsa
New Member
| Joined: | 6 January 2006 |
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| Posts: | 1 |
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Posted: 7 January 2006 01:59 am |
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I just stumbled on this website and forum this morning and your thread is the firt one I read - I figured success stories is the place to get motivation!
I am glad you still keep up with your plan. That is very good. Seems everyone tends to fail after a month or so cause it is hard to keep watching what you eat and it is astonishing how just a little extra calories every day can creep up to many unwanted kg's in a few years time!!
I'm 30 now and when I compare myself with 10 years ago, there is a difference. An undesireble difference! I realise if I don't start watching myself closely now I will be even heavier by age 40.
Reading your post made me just realise that I do need to do something now already because we all naturally tend to burn less calories as we get older - therefore, the sooner we start working on it, the gladder we'll be when we are older.
Like, if you would imagine you didn't do anything about your weight now, by the time you are 54 you will be so unhappy cause the weight (and health) will be so much worse than the path you are going now. Obviously the same holds true for me..
So, keep up the good work. I'm going to start my plan today.
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nevd
Distinguished Member
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Posted: 7 January 2006 04:14 pm |
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Reading your post made me just realise that I do need to do something now already because we all naturally tend to burn less calories as we get older -
Very true, but there's a sinister reason for it that many people don't realise.
Once you pass a certain age, you lose some lean muscle every year. Since muscle burns much more energy than fat, pound for pound, your metabolism slows down.
Unfortunately, crash dieting (eating less than 80% of your 'maintenance' calories) results in accelerated muscle loss and makes you burn even less fat!
Lots of people who've been on successive crash diets over the years don't realise how much muscle they've lost, and therefore how much harder it is to lose weight (ie fat).
Which is why resistance training in conjunction with a sensible restriction on calorie intake is the only 'safe' way to get into shape. As well as being effective, and lasting, its effect on your health and fitness in later life are incalculable.
Best of luck with your efforts, everyone.
NevD 
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Peter
Founder, caloriesperhour.com
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Posted: 7 January 2006 06:29 pm |
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About old age...
In my FAQ on BMR, I write:
We explain the equations in detail in the Technical Notes, below. But whether or not such details interest you, you might find a few observations about them interesting:
- When your weight goes down, your BMR and RMR go down.
- When your height goes down, your BMR and RMR go down.
- When your age goes up, your BMR and RMR go down.
This means that as you get older, shorter and lose weight, your BMR and RMR will go down and you will need to eat less or exercise more to maintain your current weight. Oh my, it is tough getting old. At least as we get older we get wiser. Well, hopefully.
And in my FAQ on metabolism:
Generally speaking, aerobic activities like running burn more calories than muscle-building activities like weight lifting. But it is important to note that muscle burns more calories than fat. This means that the more muscular you are the higher your metabolism will be -- 24 hours a day.
If you examine the equation used to calculate BMR, you will see that metabolism decreases with age. This is largely due to the decrease in muscle mass typically experienced as people age, and can largely be countered by continuing to perform muscle-building activities.
Peter
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temptatlady
New Member
| Joined: | 22 January 2006 |
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| Posts: | 1 |
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Posted: 22 January 2006 07:38 pm |
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Hello,
I have been looking for the old Weight Watcher program that you have been talking about. I was wondering if you could help me out with that info. I too used that particular program when I lived in England. I lost 30 pounds then moved back to the states and didn't stick with it. But I know that particular program worked and would like to go back to it but have absolutely nothing on it. I would appreciate any help you could give.
Thanks,
Carrie
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ShineALite
New Member
| Joined: | 22 January 2006 |
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| Posts: | 1 |
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Posted: 25 January 2006 12:33 am |
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Carrie, I have the info I will share with you. I keep it in Excel. If you have that program and want me to email it, I will.
I would like to know for this program how to figure exchanges for receipes. I have so many of them but don't know how to figure the exchanges and I'm not sure if it was ever covered in a meeting. If someone has that info, please let me know.
Nee, I would like to see your spreadsheet if you will share it with me.
Carrie you can email me and I will share the info with you.
-- Edited to comply with forum Terms of Use (for your safety)
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NJ
New Member
| Joined: | 26 January 2006 |
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| Posts: | 1 |
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Posted: 26 January 2006 01:48 pm |
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Hi,
I would also be most greatful if you could mail this to me.
Many thanks
Nick...
-- Edited to comply with forum Terms of Use
Please read the Terms! Posting your e-mail address here is not a good idea; do it in your profile.
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diane
New Member
| Joined: | 26 January 2006 |
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| Posts: | 1 |
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Posted: 27 January 2006 02:54 am |
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| another person looking for the old weight watchers (exchange), particularly the quick start. i have misplaced my antique copy. thanks, diane
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shoreline sherry
New Member
| Joined: | 31 July 2006 |
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| Posts: | 1 |
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Posted: 31 July 2006 07:26 am |
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| Where did you find a copy of the exchange plan for Weight Watchers from 1990? I too had great success on that plan, but unfortunately a flooded basement ruined all of my old paperwork. Could I please get a copy of it from you? I would greatly appreciate it! Sherry in Shoreline, WA
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bailey
New Member
| Joined: | 10 October 2006 |
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| Posts: | 3 |
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Posted: 12 October 2006 02:39 am |
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| I too use to be a lifetime member and was very successful at losing weight under the old weight watcher exchange program. However, over the years, the weight has crept back up. I no longer have the exchange plan literature and am very interested in getting a copy. I would also like the food exchange list that we use to use. Can anyone help me obtain this info? Last edited on 12 October 2006 02:41 am by bailey
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bailey
New Member
| Joined: | 10 October 2006 |
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| Posts: | 3 |
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Posted: 12 October 2006 02:43 am |
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Sherry,
Were you able to get a copy of the ww exchange plan? If so, would you please share it. I am ready to go back on the old 1989/1990 plan but no longer have my literature. It was a great plan and I am not real enthused about the new point system. Thanks.
Bailey
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bailey
New Member
| Joined: | 10 October 2006 |
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| Posts: | 3 |
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Posted: 15 October 2006 02:12 am |
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Did anyone share the old ww exchange program with you? If so, would you share it with me too.
Bailey
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fruitloop
Distinguished Member
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Posted: 15 October 2006 06:27 am |
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Bailey, check out the dates on the posts - I don't think those people are around any more.
Google "food exchanges" and you might get something useful.
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Bonnie n Clyde
New Member
| Joined: | 14 March 2007 |
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| Posts: | 1 |
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Posted: 14 March 2007 08:17 pm |
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I know that the posting I am responding to is old, but just maybe I will get lucky and someone will still have a copy of the OLD weight watchers plan from the early 1990's - late 1980's. I am looking everywhere for it. If you have a copy I would truley appreciate a reply.
Thanks,
Betty
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Aileen
New Member
| Joined: | 24 March 2007 |
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| Posts: | 1 |
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Posted: 24 March 2007 09:47 pm |
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Hi there, I too would welcome a copy of the old programme with the food exchanges as I was supremely successful at following the prog, the discipline of recording everything helped me I think. I have some old cookbooks/recipes from that era which I am willing to photocopy and share also, these recipes give breakdowns of the food exchanges eg 2 proteins, 3 breads etc. Fingers crossed someone can help me/trade info with me
thanks everyone!Last edited on 28 March 2007 07:52 am by
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sarahhayes
New Member
| Joined: | 10 April 2007 |
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| Posts: | 1 |
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Posted: 11 April 2007 01:19 am |
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I too lost loads of weight on the old WW exchange plan and I've been searching everywhere for information. If anyone has the old plan I'd be interested too.
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jcharlotte
New Member
| Joined: | 5 June 2007 |
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| Posts: | 1 |
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Posted: 6 June 2007 02:30 am |
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| Hi, I read your story and I am truly touched I would do anything for a copy of these. In 1990 I did weight watchers I was actually a 175lb freshman in high school. Everyone made fun of me I was 4'8 and cried every day. I have since gained some of the weight back but I am desperate for copies of these brochures I have searched everywhere ebay tag sales you name it. I do not like to count points. I remember I used to be able to look in the back of my books for substitutions and mark off the glasses of water I drank. My junior year in high school I grew to 5'7 and a 108lbs. For the first time in my life I felt good but 16 years later 2 kids and an added 45lbs I need help again. These books were the answer to my prayers. Last edited on 6 June 2007 02:31 am by jcharlotte
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PANNGREE
New Member
| Joined: | 12 June 2007 |
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| Posts: | 1 |
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Posted: 13 June 2007 05:44 am |
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| HI I JUST READ YOUR ARTICLE ON THE OLD WEIGHT WATCHERS DIET. IS THERE ANYWAY YOU CAN SEND ME A COPY. HOPE YOU ARE DOING OK WITH THE DIET. IT IS SO HARD TO LOSE WEIGHT FOR MYSELF. I HAVE BEEN STRUGGLING WITH MY WEIGHT MOST OF MY LIFE. HOPE YOU WERE SUCCESSFUL.
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dietdiva
New Member
| Joined: | 28 July 2007 |
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| Posts: | 1 |
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Posted: 29 July 2007 01:41 am |
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I don't know if anyone is still interested in the Old WW information, but I found tons of old WW cookbooks that include the old plans, on both Ebay, and half.com. Some were as cheap as $.75 plus shipping. I may pick one up myself :)
Karin
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Ainsley37
New Member
| Joined: | 5 August 2007 |
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| Posts: | 1 |
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Posted: 5 August 2007 09:12 pm |
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Oh my god, did you ever receive the 1990s materials? WW stonewalls us for them, ever since Heinz bought the company from the original Nidetch people and started all the points programs. I am still looking for exchanges, like in the old Level 1, 2, 3.
Pls let me know - thanks so much!
Ainsley
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skylark2007
New Member
| Joined: | 3 September 2007 |
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| Posts: | 1 |
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Posted: 4 September 2007 04:53 am |
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Hi all... I am 4 months into a new baby... loving it, but hating the weight that now won't come off! I too lost a bunch of weight in the 90's on the weight watchers program with the menus... I hate the new points system... too much to think about for me! I will look on e-bay.. if anyone sees the old menus around, please post as to where they are available! Thanks to all!
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wolfden
New Member
| Joined: | 12 October 2007 |
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| Posts: | 1 |
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Posted: 12 October 2007 05:07 pm |
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Hi skylark,
I have been looking for the old program (I had for years and now cannot find) and I was wondering if anyone responded to your request, and if so if you could please forward to me.
Thanks, Lidia
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goose2u
New Member
| Joined: | 13 October 2007 |
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| Posts: | 1 |
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Posted: 13 October 2007 09:25 pm |
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I just joined here today and I am seeing that there are many of you searching for the old WW exchange diet. I just found it today in a seqarch which I did for my daughter and would like to share it with you. I hope that it is the one which you have been looking for. Go to dwlz.com/WWinfo/old1972ww.html
I hope this helps!
Last edited on 13 October 2007 09:51 pm by
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Margaret
New Member
| Joined: | 21 October 2007 |
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| Posts: | 1 |
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Posted: 22 October 2007 01:42 am |
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Hi,
My name is Margaret (new to the forum) and when I was a fair bit younger, just after I had my second baby, I joined Weight Watchers. Within 6 months I had lost a LOT of weight, about 36kg (75 pounds). Then ww put me on as a lecturer on the "Quick Start Plus Programme". I've still got hold of my teaching guide, however, I'm looking for the menus. Can anyone help me out here please?! I'd love to start it up again with the menus, because it makes it so much easier as I'm making my own menus at the moment.
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WW new and old
New Member
| Joined: | 8 February 2008 |
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| Posts: | 1 |
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Posted: 8 February 2008 04:20 pm |
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Do you still want the old weight watcher program I can e-mail you some info.
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shelleygould
New Member
| Joined: | 11 February 2008 |
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| Posts: | 1 |
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Posted: 16 February 2008 01:07 pm |
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| could you please send me the ww info? I had success on it, back in 1986. Last edited on 16 February 2008 01:10 pm by shelleygould
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sheila
New Member
| Joined: | 24 February 2008 |
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| Posts: | 1 |
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Posted: 24 February 2008 09:15 pm |
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| hello: i would like a copy of the old weight watchers plan where you got eg 6 proteins, 2 fats, 4 fruits etc. Does anyone have a copy? thanks Sheila
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devongirl1965
New Member
| Joined: | 2 March 2008 |
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| Posts: | 2 |
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Posted: 2 March 2008 05:03 pm |
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Is there anyone out there who has the old Weight Watchers plan from the 80"s? I'm on their point system and just am NOT having the success I had on their old plan. If anyone can help I would be forever grateful!
Wendy
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devongirl1965
New Member
| Joined: | 2 March 2008 |
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| Posts: | 2 |
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Posted: 2 March 2008 05:11 pm |
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Can you please send info on Weight Watchers old plan? I'm just not having the success on the points system. My direct email is: devongirl1965 @ aol.com
Thanking you!
Wendy
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neonmoon
New Member
| Joined: | 29 April 2008 |
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| Posts: | 1 |
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Posted: 30 April 2008 03:44 pm |
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I also had success with the old WW system and looked everywhere for that information so I could try again. I would second the advice to look on Ebay or half.com for the old WW materials. The book The Complete Idiot's Guide to Total Nutrition, 2nd edition, has an exchange system that looks very similar to the old WW plan, with bubble sheets that you can photocopy for daily tracking. (Not sure if the newer editions contain the same thing.)
Also check out TOPS.org for an exchange based diet and printable tracking sheets.
The American Diabetic Association has lots of information about food exchanges.
Last edited on 30 April 2008 04:11 pm by neonmoon
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Aileen H.
New Member
| Joined: | 3 May 2008 |
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| Posts: | 2 |
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Posted: 3 May 2008 09:39 am |
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Hi Folks, after much delving around the attic and searching of memory banks, I can recall exactly what to do with the food exchanges, amounts etc... I did this very successfully in the early 90s and so wish WW hadn't changed their method as the points system is not disciplined enough for me, I'm one of these all or nothing people, give me a hundred calories to spare and I'll take 500! I'm happy to share this with anyone as it appears there is quite a demand for the old quickstart plus, but I doubt if WW will listen. There were 2 levels you could follow and I followed the stricter level with outstanding results and as I recall I was rarely hungry... the plan ensured you ate regularly and in a controlled fashion, just what I need. Anyway drop me a mail if you want me to give you further information
Aileen
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Aileen H.
New Member
| Joined: | 3 May 2008 |
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| Posts: | 2 |
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Posted: 3 May 2008 09:40 am |
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| PS should have said my email addy is HillGirlz1 at aol.com
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skinnyhope
New Member
| Joined: | 2 May 2008 |
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| Posts: | 8 |
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Posted: 3 May 2008 09:47 pm |
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Yes, Aileen. It'd be great to hear more about your tips. Thanks for sharing!
Skinnyhope
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redjewel
New Member
| Joined: | 17 May 2008 |
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| Posts: | 1 |
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Posted: 18 May 2008 03:42 am |
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i was on WW in 1994.here are the selections for that program.
milk..2 fat..3 fruit..2
veggies..3min. protein..3-5 oz/day bread..4/5
personal selections..up to 21 per wk(does not include fats)
optional calories..700 per week
eggs/organ meats up to 4oz. per wk
meats/cheese up to 16 oz per wk.
8c/ water
bread selections include cereal,bread,grains,pea,corn,potatoes,
some squashes(winter)
http://www.astray.com/recipes/?show=Ww-exchanges-arby
http://www.astray.com/recipes/?show=Ww-exchanges-wendys
http://www.astray.com/recipes/?show=Ww%20exchanges-pizza%20hut
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