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Dolphin on Weight Watchers diet

dolphin10

Silver Member
Hi everyone, I started Weight Watcher's diet on Saturday 31st January,
I want to follow my progress in this journal by tracking everything I eat.

Last Summer I lost nearly 3 stones with Lipotrim. Although I was over the moon with the results, I had to pay a price for it. I've lost lot of hair, although the loss is much calmer now, I feel I should follow a much healthier diet. After researching and looking at various diets I have settled for Weight Watchers.

My starting weight was 13 st 1 Ib last Saturday which means I have piled back nearly a stone. I am allowed 26 pro points daily plus 49 pp on weekly basis.

Last week was good, I used Myfitnesspal to track my meals, I found it slightly confusing as I have been tracking my food in calories, 1200 a day when I should really be counting pro points. I think 1200 calories a day works out to be to 26pp. Don't ask me how I worked that one out, just my intuition. Please correct me if I am wrong! Any pointers/suggestions as to how I can convert pro points into calories would be a great help.

At my first weight in today I lost 1 Ib, I am very pleased with the result. I was very disciplined last week and tracked everything with great enthusiasm. When I have bit more time I intend to work out everything I eat in terms of pro points.

This is what a typical day looks like

Breakfast
250 ml semi skimmed milk
2 weetabix biscuits

Lunch
Salad
Mayonnaise
2 boiled eggs

Evening meal
Grilled chicken 120g
cauliflower and carrots

Snacks
Smoothie ( 1 banana, 200g strawberries
150 g low fat yorgurt )
2 tangerines

Sunday
Breakfast - All Bran 30 g - 2 pp Semi skimmed milk – 250 ml – 4 pp
Lunch - Salmon fillet 125 g - 6 pp Carrots, cauliflower 0
Roast potatoes 200g -8pp
Evening meal -Salad 0 2 eggs - 4 pp
Snack -2 tangerines 0 Smoothies - 2pp


I'm drinking 2 litres of water -------------------------------------------
Starting weight 13 st 1Ib on 31st January

Week 1 - 1Ib - 13 st
---------------------------------------------------------------
All whole fruit and most vegetables (fresh, frozen or canned in unsweetened juices and drained) have a zero rating, unless otherwise specified below. All readings are for unbranded, basic foods.

  • Anchoies, 1 small can, 45g: 2 ProPoints
  • Apple juice, 1 glass 100ml: 1
  • Apricots, dried, 50g: 2
  • Avocado, ½ a medium 78g one: 4
  • Bacon, 1 lean rasher: 1, 1 rasher, streaky: 2
  • Bagel, plain 80g: 6
  • Barbecue sauce, 2tbsp: 1
  • Beans (butter, black-eyed, borlotti, broad, cannellini, flageolet, haricot, kidney, soya), cooked or canned, 1 heaped tbsp: 1
  • Beef, braising steak, 100g: 3 burger, 1 standard 56g: 4 mince, 140g: 8 roast, 1 medium slice: 3
  • Beer: bitter, ½ pint: 3, 1 bottle, 330 ml: 4
  • Biscuit, 1 chocolate digestive: 2
  • Bran flakes, 1 medium bowl, 30g: 3
  • Brazil nuts (two): 1
  • Bread: 1 slice wholemeal/white, granary: 2, ½ baguette: 10
  • Butter: 2 tsp: 2 half-fat, 2 tsp: 1
  • Cheese: Camembert/goats/mozzarella 40g: 3 Cheddar, 40g: 5 Cream, full-fat,/marscapone 40g: 5
  • Chick peas, 1 heaped tbsp: 1
  • Chicken: breast, 1 raw skinless, 165g: 4 drumstick, 1 raw skinless, 160: 1 roast, 1 medium slice: 1
  • Cider, ½ pint, dry or sweet: 4
  • Cod, 1 raw medium fillet, 90g: 2
  • Coffee: 0
  • Cola: regular, 330ml can: 4 diet: 0
  • Coleslaw: 1 tbsp: 3 reduced-calorie, 1 tbsp: 1
  • Cooking spray, low-fat four sprays: 1
  • Cornflakes, 1 medium bowl 30g: 3
  • Couscous, 1 portion cooked 150g: 4
  • Cranberry juice, 1 glass 100ml: 2
  • Cream: double, 1 tbsp: 2 half-fat/single 1 tbsp: 1
  • Crème fraiche: 1 tbsp: 3 half-fat, 1 tbsp: 1
  • Custard: 1 small pot 150g: 4 low-fat, 1 small pot, 150g: 3
  • Doughnut, 1 jam or ring: 6
  • Dover sole, 250g: 5
  • Drinking chocolate, 1 tbsp: 2
  • Eccles cake: 5
  • Egg: 1 medium: 2
  • Egg custard tart: 6
  • Fig, dried, 22g: 1
  • Fish finger, grilled: 2
  • Flour, wheat (any type), 1 level tbsp: 2
  • Fromage frais: low fat fruit 125g: 3
  • Fruit cake, 1 slice 60g: 6
  • Fruit squash, sugar-free: 0
  • Gammon steak, 170g: 6
  • Grapefruit juice, 100ml glass: 1
  • Guinness, ½ pint: 3
  • Haddock fillet, 120g: 2
  • Halibut fillet, 120g: 3
  • Ham, Parma, 2 thin slices: 2
  • Hazelnuts, 10: 2
  • Ice cream, low-fat,1 scoop: 2
  • Jaffa cake: 1
  • Jam: 1 heaped tsp: 1
  • Jelly, ready-to-eat 125g pot: 3
  • Kipper, 150g: 9
  • Lager: 1 bottle 330ml or ½ pint: 3
  • Lamb: lean leg steak, 100g: 5 chump chop, 130g: 8 roast, 1 lean 30g slice: 2
  • Lasagne sheet: 2
  • Lemon sole, 170g fillet: 3
  • Mackerel: 150g fillet: 9 smoked: 14
  • Margarine, any sort, 1 tsp: 1
  • Marmalade: 2 heaped tsp: 3 reduced-sugar, 2 heaped tsp: 2
  • Mayonnaise: 1 tbsp: 3 low-fat 1 tbsp: 1
  • Milk: semi-skimmed, 284ml/½ pt: 4 skimmed: 3 whole: 5 soya, unsweetened: 2
  • Muesli, medium 50g bowl: 5
  • Mushrooms, creamed 213g can: 5
  • Noodles: egg, 150g: 3
  • Nut cutlet, 1 medium 87g: 8
  • Oatcake: 2
  • Oats, 30g dry: 3
  • Oil, (olive, sesame, sunflower or vegetable) 1 tsp: 1
  • Orange juice, unsweetened, 100ml glass: 1
  • Parsnip, 90g:2
  • Passata: 0
  • Pasta, white, 150g: 4 wholemeal, 150g: 5
  • Peanut butter, 15g: 3
  • Peas (fresh, frozen or canned) 1 heaped tbsp: 1
  • Pesto sauce, 1 tbsp: 2
  • Popcorn, air-popped 25g: 4
  • Pork: roast, 1 lean 35g slice: 2 mince, raw weight 140g: 6
  • Potato salad, 1 tbsp: 2
  • Potatoes: baked, pre-cooked weight 150g: 3 boiled, 150g: 3 mashed, 120g: 2 roasted in lard or oil, 100g: 4 sweet, 150g: 4
  • Prawns, king, cooked weight 100g: 3
  • Quinoa, dried 100g: 9
  • Quorn: burger 50g: 2
  • Raisins, 1 heaped tbsp: 2
  • Rice pudding, ½ 215g can: 5
  • Rice: brown, boiled, 150g: 6 white, easy-cook, 150g: 6
  • Salad cream light, 20g: 1
  • Salami, thin slice: 1
  • Salmon, tinned pink, 106g: 4 fillet, raw weight 130g: 6
  • Sardines: in brine, 120g: 5 in oil, drained 120g: 7
  • Sausage, pork, 40g: 3 reduced-fat pork, 40g: 2
  • Scampi, in breadcrumbs, 100g: 7
  • Taco shell, medium: 2
  • Taramasalata, 1 tbsp: 4
  • Tofu, regular or smoked, 50g: 1
  • Tomato juice, 100ml glass: 0
  • Tonic water, 250ml: 2
  • Tuna: in brine/spring water, 70g: 2 Medium steak, 140g: 5
  • Turkey: mince, 140g: 5 roasted, 2 medium slices (no skin): 2
  • Vanilla extract, 1 tbsp: 1
  • Venison, haunch meat, 120g: 3
  • Wine: red/rose/dry white, 175ml glass: 4
  • Xylitol (artificial sweetener): 0
  • Yoghurt: Greek, plain 150g: 5 Soya, plain, 150g: 3 low-fat plain, 150g: 2
  • Yorkshire pudding: 1
  • Zest (lemon, lime, orange): 0
  • Zucchini fritters, 100g: 5
 
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Last edited:

foodiegal

Full Member
Your typical day is at most 18 points.

Why not add some healthy Carbs in. If you can't bring yourself to eat brown rice, wholewheat pasta or wholemeal bread, try chickpeas, nuts, low fat dairy products.
You should try to use a few of your weeklies as well and treat yourself at least once a week, even if it's a normal yoghurt.
Also, remember that fruit and veg are 0 points.
 

CLH_X3

Gold Member
1 pro point is roughly 40 calories

26pp x 40 = 1,040 calories
 

dolphin10

Silver Member
Your typical day is at most 18 points.

Why not add some healthy Carbs in. If you can't bring yourself to eat brown rice, wholewheat pasta or wholemeal bread, try chickpeas, nuts, low fat dairy products.
You should try to use a few of your weeklies as well and treat yourself at least once a week, even if it's a normal yoghurt.
Also, remember that fruit and veg are 0 points.

I'm not too keen on brown rice and wholewheat pasta but wholemeal bread is fine. Thanks for the suggestions regards to dairy products and chick peas etc. :)
 

dolphin10

Silver Member
1 pro point is roughly 40 calories

26pp x 40 = 1,040 calories

I asked my consultant if she could give me an idea as to how many calories are in 1 Pro Point but she stated that this diet is not based on calories and that I had better learn to live with Pro Points. Thanks for your input.
 

irish molly

Maintaing LT loss on GL
Good luck hon with WW. I'm sure you will apply yourself with the same zeal as you did whilst on TFR. Keeping off the weight is a challenge. But it is one we can meet!!!!
 

dolphin10

Silver Member
Good luck hon with WW. I'm sure you will apply yourself with the same zeal as you did whilst on TFR. Keeping off the weight is a challenge. But it is one we can meet!!!!

Thanks Molly. I tried very hard not to put weight on but it crept up each week, 1/2 Ib here 1 Ib there. I'd have Lipotrim shakes here and there, a maintenance bar, I felt hungry and desperate most of the time but nothing helped the weight gain.
My slimming world consultant wasn't much help. I found the whole situation very stressful and decided to move on to Weight Watchers.
I am determined to calorie count everything which goes in my mouth so hopefully in a few months I will be back to the weight I was last summer.
How are you doing?
 

dolphin10

Silver Member
Gym

I went to the gym this morning and had a really good work out. On the way back I popped into Sainsburys and treated myself to Mango and passion fruit smoothie ( 3pp for 1 glass of 250 ml ). :D

At my Weight Watchers class on Saturday, a really slim looking beauty reached her target, and we all celebrated her success by clapping. She told the group that one of the things which really helped her to reach her target was the use of weight watcher's pedometer ( have I spelt it right).
I'm off to buy one tomorrow, I am simply going to walk in one the local classes buy it and walk out again. I am not waiting till next Saturday to get one. I wish the weather would improve so that I can go for long walks and get fit. I can't see myself doing 20,000 steps per day, I will settle of the minimum for time being which I understand to be 10,000.
 

irish molly

Maintaing LT loss on GL
The pedometer is a good idea. If you have a smartphone you can download an app that includes a pedometer. I use iTreadmill and it is very useful for counting steps, distance, pace, cals burned etc.
 

dolphin10

Silver Member
10000 steps

Breakfast

Porridge - Oatso Simple 27 g - 2pp
Semi skimmed milk - 250 ml 4pp
Lunch

Sainsbury's Carrot and Coriander Soup - 1 cup - 2pp
Sainsbury's Mango, orange and passion fruit smoothie - 1 glass 250 ml - 3pp
Snacks
banana 0
2 slices of melon 0


Evening meal
Sainsbury's minced beef Hotpot- 10 pp
1 pear - 0








I have read around the benefits of walking 10,000 steps per day and made an attempt to convert 10,000 steps into miles. An average person's stride length is approximately 2.5 feet long which means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.

Taking the above into consideration I won't manage 10,000 steps on daily basis initially, that is just too ambitous. I will have to build up to the 10,000 mark over the coming weeks and month. :D
 
Last edited:

dolphin10

Silver Member
Breakfast
Porridge - Oatso Simple 27 g - 2pp
Semi skimmed milk - 250 ml 4pp
Lunch
Sainsbury's Carrot and Coriander Soup - 1 cup - 2pp
( left from yesterday)
Salmon and cucumber roll - 7pp
Snacks
Skimmed milk coffee - 150 ml 2pp
2 ornages 0

Evening meal
Egg Salad - 4 pp
Coleslow - 2pp
Corn - 2pp
1 pear - 0
2 litres of water including tea

Yesterday I bought the weight watcher's pedometer for £16.95. I 'm learning to use it but as far as I can make out it resets automatically at midnight and records my daily activity. I have been given 4500+ steps daily thereafter I can earn pro activity points depending on how many step I clock on. I have just done 1600 steps in additon to my 4500+ and it has only earned me 1 Pro Activity Point. Seems like really hard work to earn those extra points. This information is stored for a week and restarts after 7 days. There is a review button which can be used to check daily mileage. I am hooked:D
 
Last edited:

Gemma1986

Im just me!
Well done on your amazing weight loss so far amazing :)
 

dolphin10

Silver Member
10129 steps

I really feel proud of myself, I managed to do 10129 steps today. Initially, the thought of even doing 4500+ was too much, however I was really inspired with my newly acquired pedometer and kept going. At this rate I should be able to clock 70,000 steps on weekly basis.

Tracking what I eat coupled with walking should help to shed some of the pounds I piled on in the last 6 months.:D
 

dolphin10

Silver Member
Breakfast
Semi skimmed milk 300ml 3pp
Oatso Simple 27 g 3pp

Lunch

Potato and Leek soup 4pp
1 pear 0 pp
Smoothie ( strawberries, banana and
yorgurt) 2pp

Snacks
Carrot Cake Slice 2pp
Oranges
Melon slice
Evening Meal
Tuna salad 4pp



I have already done the daily steps recommended by the WW's pedometer. Now for rest of the day I will be earning pro activity point, not sure if I am allowed to use those points in terms of eating.
I will have to ask my consultant on Saturday. My research suggests that 10000 steps burns about 300 - 400 calories depending on one's height, age and weight.
If I manage to do 10k a day which seems too much hard work at the moment, I should lose 1 Ib at least. The deficit created in my food consumption should give me some more loss. I will have to wait till Saturday to see what happens.
I have also ordered Omron Walking Style Pro Pedometer which should be here in the next few days. Apparently it is more accurate, reliable and can be connected to computer to keep track of daily steps and calories burnt.

Good Morning xx


Hi Gemma, how are you doing? I am going to look up your journal in a minute if you have one, do pop in when you can.
See you around:D
 
Last edited:

dolphin10

Silver Member
Good Afternoon :)
Nice to see someone replies to me :) I have a diary in the WW bit if you wish to come and visit ;) xx

Hi Gemma, I've had a quick look at your diary, when I have more time I will go through it. How are you doing with your weight? Stay motivated:D
 

dolphin10

Silver Member
Breakfast
2 slices of melon 2pp
1/2 portion of smoothie 1pp

Lunch
Chicken fatija 9pp
1 glass of fresh orange 3pp

Snacks
1 pear

Evening Meal
Salmon fillet 8pp
broccolli and carrots 0 pp

My Omron pedometer was delivered yesterday, it's much bigger than the WW one, looks good though.
Yesterday I clocked 12,340 steps, somehow I don't believe the weight watcher's pedometer is accurate in calculating steps, anyway it's encouraging that I can manage 10k+ daily if I really work hard.
Walking and calorie deficit should give me some good weight loss on Saturday.:D
I intend to update my signature this week end.
 




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