Week 1
                             Weigh In and Pick a diet
 Tuesday, January 8, 2013
 Welcome to calorie watchers.
 Pick a diet plan to start. You can change diet plan as we move along. 
 Find what works for you.
                       Pick a Nutrition Plan
 • Counting Points-Weight Watchers
 • Counting Calories=Online Calorie Counter or 
 write everything down-keep under 1200-1400 
 calories women and 1500-1800 calories men
 • FitTec Trainer’s diet=Healthy Plate Plan
 • * The Hand Rule Plan-Plate photography
 • * Real Simple Plan
 • * Packaged meals like Nutrasystems
 • * Change your current diet
 • *=Easy plans                                                 Diet Plan
 Tuesday, January 8, 2013
 Pick a diet plan; if WW counting points works for you that is great, or if counting calories work for you then go for it -you just need to find the right 
 amount of calories and try to make it healthy-using a web based calorie tracker has helped many of my clients. What I prefer is my own healthy 
 diet plan following the healthy plate (you can downoad it off my website). If you want to make it easy on yourself you can follow my 3 easy plans, 
 which are the last 3 listed. 
      Counting Points-Weight Watchers
     •
     SIMPLFIED
     • Your daily points number is determined by your current 
     weight and your gender.
     • 20 points if you weigh between 140 and 165 lbs., and 18 
     points if you weigh less than 140 lbs.
     • Look up the point count for your foods 
     • Add up the points for the foods that you eat. 
     • Factor in your flex and activity points.
     • Everyone following Weight Watchers has 35 flex points 
     to use throughout the week.
 Tuesday, January 8, 2013
 Counting points is simple and it works. It might not be the most 
 nutritious, but if it has worked for you in the past go for it. 
                         •Counting Points-Weight Watchers
                                                 Name                            Amount                          Old Points
                                                 Apple                           1 small (4 oz.)                 1
                                                 Banana                          1 medium (6 oz.)                2
                                                 Mango                           1 (8 oz.)                       2
                                                 Orange                          1 (4 oz.)                       1
                                                 Pear                            1 (5 oz.)                       1
                                                 Peach                           1 (6 oz.)                       1
                                                 Watermelon                      1 cup                           1
                                                                                                                  
                                                 Beef, regular, cooked           1 slice (2 oz.)                 4
                                                 Chicken, cooked                 1 slice (2 oz.)                 2
                                                 Egg                             1 (2 oz.)                       2
                                                 Fish, Catfish, cooked           1 fillet (6 oz.)                6
                                                 Pork, cooked                    1 slice (2 oz.)                 5
                                                 Shrimp, cooked                  1/2 cup (2 oz.)                 1
                                                                                                                  
                                                 Bread, regular                  1 slice (1 oz.)                 2
                                                 Butter                          1 tea spoon                     1
                                                 Caesar salad                    3 cups                          7
                                                 Cheeseburger                    1 (McDonald Medium)             8
                                                 Chocolate                       1 oz.                           3
                                                 Cucumber                        1 cup                           0
                                                 Hamburger                       1 (McDonald Medium)             6
                                                 Lettuce                         1 cup                           0
                                                 Pizza                           1 slice (5 oz.)                 6 - 10
                                                 Potato (uncooked)               1 cup (8 oz.)                   3
                                                 Rice, cooked                    1 cup                           4
                                                 Sandwich                        1                               8 - 16
                                                 Tomato                          1 cup                           0
                                                                                                                  
                                                 Apple Cider / Juice             1 cup                           2
                                                 Beer, regular                   1 can or bottle                 3
                                                 Coca-Cola Classic               1 cup                           3
                                                 Diet Coke                       1 cup                           0
                                                 Milk, low-fat (1%)              1 cup                           2
                                                 Milk, low-fat (2%)              1 cup                           3
                                                 Milk, whole                     1 cup                           4
                                                 Orange Juice                    1 cup                           3
                                                 Sprite                          1 cup                           3
                                                 Yogurt                          1 cup                           4                                        Diet Plan
  Tuesday, January 8, 2013
  This table gives you an idea how many points are worth. You can 
  build your own plan from this and from more data off the web. Just 
  try to keep it to 20 points.