Weight Watchers new Core Plan: 3 weeks and not counting
Posted on September 12, 2004
Filed Under Misc.
It has been 3 weeks since Weight Watchers introduced the new Turnaround Program and so far, I’d say it’s been a success. Lots of folks are coming in to register, having heard about the new “no counting” plan. We were warned in the first week to expect weight gains as people got used to the new food plan, but guess what? For the most part *it hasn’t happened.* Folks whose lifestyles are the best fit for Core Plan *are losing weight.*
If you are following the new plan, read on for tips & tricks and clarifications to the program.
Apparently, the Core Plan is similar to South Beach phase II. But remember, Weight Watchers isn’t just about a food plan. It’s an entire approach to changing the way you think about food. What you eat and how often and how much is part of it.
There have been a few people who have needed help finding strategies to keep the core list with them and record their Weekly POINTS Allowance. We do hand out a paper tracker each week, but even I admit that it’s difficult to use if you’re not recording every bite as usual. For those members, I typically recommend the Day Tracker which is a small checkbook-like thing that has the core list on one side, and a place to check off weekly points on the other. It uses a dry erase marker. Look for it at meeting locations.
Things to keep in mind:
* Don’t eliminate oils (olive, canola, safflower, sunflower, or flaxseed) from your diet. You need a small amount of fat to keep things moving in the right direction. Literally. 2 teaspoons a day are required on both Flex & Core plans. Those 2 tsps are core, anything more than that is counted towards weekly points allowance.
* Make sure you read the ingredients carefully on the cereal box. Don’t go by the “All natural” claims on the front of the box. It is amazing how many cereals have added sugar, even ones that aren’t at all sweet. If it has *any* added sweetner, even natural ones, it’s not core. And there aren’t a lot of core cereals, trust me, I’ve looked.
* Core Foods are NOT 0-POINTS foods. Therefore if a food that is not a Core food is 0-POINTS it does not make it a Core food. A non-Core food such as Cool Whip even if 0-POINTS is counted as part of the weekly POINTS Allowance on the Core Plan. Use the calories, fat, and fiber information to determine the POINTS value for more than one serving. What does this mean? An entire tub of Cool Whip is not 0-POINTS. Calories count. This is important, so I’ll say it louder: *CALORIES COUNT!* If a single serving of something is 25 calories, that’s 0-POINTS. If you have 10 servings of it, that’s not 0-POINTS, that’s 250 calories and 5-POINTS! So if it’s *NOT* a core food, you *MUST* respect portion size and count it accordingly against your Weekly POINTS Allowance. Why is Weight Watchers doing this? Two words: Abuse potential. You’re not going to sit down and eat 250 calories of mushrooms in a sitting (or fat-free cheese…ick), but could you sit there and eat 1/2 a tub of Cool Whip without thinking about it? I know I can.
* Be careful with your pastas. Stay away from whole-wheat blends or “enriched” pasta if you want to count them as core. When Weight Watchers first started with POINTS companies took advantage of it by offering very high fiber foods to try and keep the POINTS down. There were muffins and breads that calculated to 1 or 2 points but they had as much as 350 calories (with like 10-12 g Fiber!) So members would have 2 of these for breakfast, ingesting like 700 calories in one meal and then wonder why they gained weight when they only ate 4 points at breakfast. I’ll say it again: *CALORIES COUNT!* I expect that companies will market “whole wheat” products to Weight Watchers members along the same lines. Don’t fall for it. Read ingredients carefully. Make sure the product is 100% whole wheat (NO FLOUR), and the “low-carb” stuff doesn’t count. But in a pinch I’ve purchased “low-carb” because the POINTS tend to be lower and then I count it as POINTS…just remember not to count more than 4g of fiber no matter what it says on the package.
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168 Responses to “Weight Watchers new Core Plan: 3 weeks and not counting”
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I’m at 4.2 lbs in 2 weeks. If I have a 1 lb a week loss average, I’ll be happy.
I also add up my day in terms of points, just for fun, and I almost always come in somewhere between 20 and 26 points.
i was just wondering, in my book it says that you can eat everything on the core list that is until satified and to watch not to become too full, and not hungry. So I can have as much until satified?? Even the barley?? the soups?? Anything on the core list, except for the few things that are limited to one a day right?
Grace, Yes, that’s it. But the “until satisfied” is really important. The hunger you are feeding is not emotional. You have know what physical hunger feels like and you have to be able to tell the difference. The foods on the core list have low abuse potential and low calorie density, which means they fill you up and you don’t eat as much. Are you really going to have 3 servings of barley? 4 bowls of soup? If the answer is “yes” then you should probably stick to flex until you can measure your body and know exactly where your comfort zone is.
Please send me a list of core foods.
Thanks!
Nope, Margaret. Sorry. I will not post the core foods list here or email it to you. Why? Two reasons. One, this is your journey. Not mine. You found my site through Google, keep Googling and you’ll find what you’re looking for. I tried it out and it took me 3 clicks to get to the list.
Two, I’ve said it before and I’ll say it again. Weight Watchers is not just a food plan. Coming to a meeting and weighing in is a big part of the program’s success and I won’t take that away from anyone.
I just joined WW two weeks ago and I LOVE the core plan. FINALLY, a plan that suits me to a “T”. I am “in to” nutrition, and my basic diet has always been excellent. My problem has been that I also eat everything else on TOP of the basic, great diet. So, the Core plan has really helped give me a strategy for managing those “extras” like dessert, wine, breads, etc.
judi’s remark to margaret about her journey was very rude and selfish. all she wanted was a list of the foods, not your kidneys judi. get a frickin grip.
This is my website and I have made the decision not to post the core food list here. If that’s “rude and selfish” so be it. My house, my rules. As I’ve said many times, the Weight Watchers program is not just a list of foods. If someone wants to follow the Weight Watchers program they should join Weight Watchers, either in a meeting or online. Free registration right now. So about $11 gets you not just the core food list, but the entire Turnaround program.
Hi ya!I’ve just started with the core program and am confused with the brown rice and pasta portions. Can I eat as much as I want or are these 2 items measured? Your comments would be appreciated. Oh yes, one other thing, I live in Canada and can’t find a lot of the brand name items - have you heard of President’s Choice at all? I have some specific questions to ask you if you have.
thanks again!
Hi Shelley, You can **never** eat “as much as you want” of any food on the Core Plan. You may eat as much as you need to feel satisfied. You have to know and respect your comfort zone, or the program will not work. Can’t stress this enough.
You do not have to measure your portion sizes of brown rice or pasta, but you can only eat each at one meal per day. In other words, you can’t have a serving (or two) of brown rice at lunch and then another serving of brown rice at dinner.
Thanks Judi! That is what I thought but I just wanted to make sure. A friend and myself have joined. She had a baby 6 months ago and it’s now time to lose the extra weight. So far so good, she’s down 15 and I’m down 5 ( I only have 12 pounds to lose) It’s nice to know there is a “voice” out there to help out. Sometimes I find the ladies at the meetings aren’t always that helpful.
Thanks again!
Congrats on your weight loss so far! Sorry you haven’t had a great experience in the meeting room. Maybe find a different meeting? Also keep in mind that this is a crazy time of year for us. Yesterday I worked a meeting where it was just the leader and me and we had 57 members, 30 were enrolling. Average attendance for when there’s one receptionist is only 25! I always try to remember how I felt when I first joined when dealing with people new to the plan. Hang in there, the results will be worth it!
Great site. I go to meetings and find the same issues with lack of knowledge, or helpfulness about core. You answered many.. on the brown rice, pasta, potato issue, is that one one those only one meal.. so that if you have rice for lunch, no potato for supper? My leader really wasn’t clear. Thanks.
Hi Judi!! Thanks for all your help. I don’t mind the meetings so much, they are beneficial it’s just when I have specific questions, they can’t seem to answer them and there is no invitation to help me find an answer. That is why I am thankful for people like you and your sites!!
Another quick question. At the health food store I found 100% brown rice pasta (the ingredients are just that 100% brown rice) would this be considered core food or would I have to count the points?
Shelley
Hmm…the comments posted to Margaret may have not been rude and selfish but they were condescending and insensitive. The subsequent response was sanctimoneous.
Fact is, if you posted the core foods list you’d have legal issues with Weight Watcher’s and they’d request that you remove the list from your site as it is copywrited information. Most people understand this concept and wouldn’t be offended if you stated as much.
I’m not state that you ought to do anything illegal, but Weight Watcher’s is a significant investment of money and not everyone can afford to attend meetings or join online–sometimes, the best option is just to do it on your own–which is what many people do. I agree for the best results and greater chances of success would be to go to meetings or to join online–sometimes this just isn’t possible. Some folks just aren’t as blessed as others. There is no need to reflect a negative attitude towards those who may be facing this type of situation.
Hello Judy,
I’ve just joined WW and have decided to go with the core plan. Yesterday was my first day on the CORE; I did well all day-ate only core foods-but at 8pm I switched–I went to the store and bought tons of junk foods. I’m starting over today. I’m going to do my best to make it through the day. I’m not sure how to count last nights episode, since it was way over the weekly free points…what should I do? How do I approch this, and what if it happens again?
Margaret, if you haven’t found it yet…go to Journey2Fitness for the Core Food List. As much to my dissatisfaction…meetings, meetings are always “pushed”. It IS my journey, and I’m doing quite well with plain ‘ole willpower and a lot of help with products purchased off of Ebay, and other methods. I am a single mom, who doesn’t have the “extra” time to join anything. My time is reserved for my growing, intuitive daughter. And the money to me is useless when someone tells you ” a meeting” is needed. Meetings are helpful, I’m sure, but No one should feel forced to attend in hopes of losing weight. I think I might stay off this site from now on, because the owner is a “pusher” disguised as a ” more power for yourself” person. Y’all have a great day! And if anyone else needs the core list, send me an email.
Liberty
Liberty
Okay people, let me make a few things clear:
1. This is not a diet support site. It’s my personal weblog. If someone reads something on my site and it helps them on their weight loss journey, I’m happy but I’m not looking to profit off of that.
2. I am a Weight Watchers employee. I cannot post information that would get me into trouble with my employer.
3. I strongly believe that the success of Weight Watchers is due in great part to the meetings and accountability of the weigh-in at meetings. You are free to disagree, but if you do please refer to point #1 above.
4. There are plenty of websites which have diet plans that may be better suited for you if there are parts of the Weight Watchers program (such as the cost) that are not to your liking. Weight Watchers is not free, but it’s the best thing out there and it works and I like helping people and getting paid while I do it. I won’t let this website jeopardize that. Feel free to explore and find what works for you.
Judy, I’d just like to say that as an employee of weight watchers the one thing you should know is sensitivity and consideration for others.
If you did not mean to offer support from this site then what is it for? If it was set up to give information alone then why is there a provision for us to communicate with you? Surely you knew we would have some questions.
Tosin, I never said that I won’t offer support.
I have answered every question that a commenter has had about Weight Watchers. Of course I’m supportive of anyone trying to lose weight. I know how hard it is, and I know that people have questions and are looking for communication and support. This site is simply one person’s opinion. However, does that mean that if someone comes to *my* site and says, in effect, “I don’t want to have to pay for Weight Watchers but I want to do the program. Give me the materials I need to do Weight Watchers without all the rest” I’m supposed to say, “sure, here it is” in the interest of being sensitive and considerate? I’m sorry, I can’t do that.
If you’re following Flex or Core and you have questions about the program, by all means ask away. I’ve answered **every** program question that has been posted here just as I would if you were standing in front of me at the scale. If you want to know why I think Weight Watchers is the best, I’ll tell you. If you want to know if a certain recipe is core, or a certain food, ask and I’ll let you know to the best of my knowledge. But I am not providing the text of program materials on this site. Period.
Quite frankly, I don’t see what the big deal is. There are many websites that have the core food lists and are designed to be diet support sites. This isn’t one of them. While I enjoy communicating with people who find my site and I offer advice & opinions when I can and I feel like it, I don’t have a responsibility to give anything away that my employer wants folks to pay for.
Hope, sorry…in reading back the comments I missed your question.
First thing you should do is think about the core foods you ate that day. Did you pick foods that satisfied you? Sometimes it’s best to let yourself have that little indulgence during the day. Have that 2 point cookie or something after lunch and count it towards your 35 weekly points so you don’t end up feeling so deprived you go nuts at the end of the day.
Also, you may have eaten something that was a “trigger” food for you. The core list was chosen to avoid “trigger” foods (those foods that cause you to lose control and overeat) but you never know. Everyone’s trigger is different. Think about what you ate right before you went to the store to buy that junk food. Thinking about how you were feeling emotionally and try to picture how you would handle a similar situation differently next time.
Most of all, that day is over. Don’t beat yourself up about it. Of course, if you did use all your 35 points you should technically try to avoid using points for the rest of the week. But the reality is that if you need to allow yourself a few (stress on *a few*) extra points a day in order to stay mostly on track then you’re giving in on a little battle but winning the big war.
Good luck, and check back in and let me know how you’re doing.
Fair enough, I get what you mean.
Hi,
I have been on and off Weight Watchers for many years. I just started doing the Core Plan and I was thinkning about Coffee. Is Starbucks nonfat latte a Core food? After all coffee and nonfat milk are core.
One other question…sugar free,fat free hot cocoa is core …does that mean sugar free AND fat free or does that mean either sugar free OR fat free hot cocoa?
Yes, skim milk lattes are core. Adding chocolate and other flavorings don’t count.
As far as I know, only the sugar *and* fat free cocoas are core. Honestly, I’ve only seen packaging that’s both.
I joined WW on line 3 weeks ago & have lost 5lbs to date. I am still a little confused about the weekly points -hope you can help. Can you still lose weight if you eat all of the weekly points each week or is they intended more for special occassions? Thanks.
Michele, Yes, the weekly points allowance is there for you to use them. You can still lose weight if you use all 35, but just be sure to also get your activity in.
I am on the core plan, I have purchase the puff wheat cereal how much can I have with ff milk
Lucy, You can eat “as much as you need to feel satisfied.” When I’m eating a core cereal for breakfast I use a medium-sized bowl and pour what looks to be about 1 cup’s worth of cereal, give or take. Always better to take a little less than you think you want, because you can take more if you’re still genuinely hungry afterwards.
I have been on the flex plan, but feel my obsession with food will lesson if I do the core plan. I was surprised to see fat free/sugar free pudding on the list. If I eat as much as I want of this, I could eat the whole box. Is there really no limit to this? Also, I saw a low fat kettle corn at the store and was wondering if this counts for the popcorn? The only problem is that I could eat the whole box of this too. I have unstoppable cravings for sweet carbs. Any suggestions would be appreciated. Thanks so much.
>If I eat as much as I want of this, I could eat the whole box. Is there really no limit to this?
Yes, there is a limit. **You.** You can’t eat as much as you “want” of anything. You have to eat to satisfy hunger, not cravings. If you feel that you can’t control your eating with a food, even if it’s on the core list, then the advice is to stay away from it. You have to eat foods that you can stop eating when you’re satisfied. Everyone has different “red light” foods and if they’re a problem for you, then count the points to limit your serving sizes.
Okay, Here is my question… if I have am having a meal that I plan to count some of my 35 extra points with… for example, I have saved up all my points for tonight’s dinner. My friend is making stuffed shells. Now, she is using fat free cheese, shells, bread crumbs, lean ground beef, tomatoe sauce… Do I need to only count the items in the meal that aren’t on the core plan? I mean if I have a grilled chicken sandwich, do I only count the bun? Do core foods ever get counted with regular extra points if used with other items? Does my question make sense?
Yes, your question makes sense. If it’s easy enough to separate out the ingredients, then you can count only the non-core foods. But for something like stuffed shells where the majority of the food is non-core, I would just count the whole thing as non-core. Same with the grilled chicken sandwich if it’s cooked in a way that you’re not sure it’s entirely non-core. I hope that helps.
I just found this site and have enjoyed reading the questions/answers. My question is this. I have been on Core for one week and haven’t really lost anything. I have not had a grain of sugar and am only eating till I am full and not eating after 8:00PM. Is this normal for people on Core to have a slow weight loss? On all other diets I have lost up to 7 in one week.
My second question is this. I read on another site that fat free cheese is not allowed. I found a 100% whole wheat pizza crust at the grocery store and wanted to use the no fat mozerella. Is this considered a core food at fat free?
Hi,
I was wondering if a ff chai latte is a core food?
i love ur stuff…..all of it
Judi,
I just signed up for WW and I wanted to know when you do 30 minutes of activity does that give you more points? I am a little confused on how long of a period you have to workout(running) in order to get more points for your day.
Thanks,
Any chance WW will have a free registration soon? I’m having a tough time trying to get myself to give up the registration fee but wouldn’t mind the meeting cost. Thanks
Hi all, my life has been a little crazy lately (see more recent posts) so I no longer work for Weight Watchers. I’ll keep the comments here open and moderation will be light, but I won’t be able to answer as many questions as I used to. Feel free to answer for others, I’ll only interject if the answer is clearly wrong or out of line. I still follow the program, and I can answer based on that, but I’m no longer an employee.
Judi -
Great post on the Core Plan. I joined WW Online one year ago, lost 45 pounds and cancelled my membership. I did pretty well for a while, but between our son being born last June and the holidays, I gained about 15 pounds from my “Target.” I have since rejoined and have been considering trying “Core” for a few weeks. The hardest part of Flex for me was when my Points Target dropped from 28 (OK - not bad) to 26 (I can do this…) to 24 (OUCH!).
Several people have tried to talk me out of Core… “The points worked for you last time — why change?”
Anyway - just a note to thank you for posting this. Also, I fully understand, agree with, and support your position re: posting a food list. Aside from the legal issues, getting “something for nothing” has become something of an epidemic in our culture. If you want the list, PAY UP — just like the rest of us.
Anyway
I enjoy eating Grape Nuts for breakfast in the morning. Are those considered Core Plan friendly?
No, Jocelyn. Grape Nuts are not core and you have to count all the points on the label. As a matter of fact, Grape Nuts is a very high point cereal due to the fat content and the fact that the serving sizes are small. You end up having 2-3 servings in a sitting without realizing it, trust me.
Hi Judi, I hope that you can give me some feedback. I am 42 y.o. I work out 1/2 to 1 hour per day 6 - 7 days per week. I do cardio (running, usually 2 miles) and weight training.
Six years ago, I lost 100 lbs on Atkins and I also starting working out. Since then I’ve gained back nearly 40 lbs, but I’ve kept up my exercise regimen and I don’t eat much carbs.
I am finding it extremely difficult to lose weight. I’m now at 187 and I have to get under 164 because I’m in the Army Reserves. I think that part of the problem is that I’m over 40 and probably pre-menopausal.
It seems that most people that have success with WW or any other diet are those that “discover” exercise and that combined with restrictive eating make them successful. What about someone like me who has been exercising for years and already cuts out carbs and eats five small meals per day? How do I get my metabolism back on track? Is WW something that will work?
I have been doing weight watchers since June 23rd. I have lost 36 pounds (about a pound a week). That was all on flex. I am finding it difficult to do flex anymore because by the time I follow the milk and oil guidelines I only have 14 points left for the whole day. I am on day 2 of core and am looking to find success here. I can now drink the milk and have the oil I need and they are core. This is great!! Switching was hard for me. Last week I tried to switch and found myself somewhere in the middle. This week I am hard CORE!! Yippppeee. Weight watchers is something you ‘do’ for life, not just til you get to goal!!
Hi.
I’ve really enjoyed your site, and I’m sorry that folks have written some borderline nasty comments above about you being selfish, etc. You have some very nice, helpful information here. And it’s free. So no complaints here.
One question: I am a vegetarian, and weight watchers has never offered toomuch info for us veggies. Is soy milk core? I don’t drink milk, so I’m wonderign how I deal with points and soy?
thanks!
Peace to all.
I am thinking aobut switching from points to core. I am in my 11th week and have met my goal 16 pounds lighter.
I am wondering if there are any breads that are considered core?
Lulu, if I remember correctly soy milk is the same as regular milk. It’s core if it’s fat-free.
Heidi, there are no core breads. Any breads you eat, of any size or shape, have to be counted against your weekly points allowance.
I joined WW online yesterday. Are regular eggs core? Or, are egg beaters suggested?
Regular eggs are core.
Hi Judy
I’m a 23-yr old college student who just rejoined WW (flex plan)- my question is, I dorm at school, and lately, often when I feel stresed, I’ll binge- it could be on mini-rice cakes, cookie dough, SunChips, anything I have accessible in my room. What do you suggest- I wish I could deal with stress better, but it seems if I wake up at 2 in the morning, I feel inclined to binge. Please offer some advice- I tried taking Tylenol PM to help me stay asleep so I don’t binge, but I don’t want to get addicted to that. Needless to say, this destructive pattern is keeping me from losing weight.
Help,
Breane
i just started core.i love quaker oats,can ihave a super large bowl for breakfeast.
If you **need** a super large bowl of Quaker oats to feel satisfied, yes. But can you be satisfied with a medium sized bowl? Maybe even a larger small one?
The point of Core is not to pig out on the foods you love. Eat what you need to feel satisfied. Really know and understand what that means and what this is for **you.** Core is not a license to have a “super large” of anything.
Are there any cons or negatives to the Core plan?
Hi,
I have gained and lost enough weight over my lifetime to make a whole person (normal size). It gets frustrating always fighting the food war. However I did recently join WW again and I was a little disappointed when I asked the leader of she had or knew someone in the class whow was succesful with the core plan if they would share their food diary or meal plan even if just for a week while getting started. She was not the least bit interested in that and did nothing to try to help me with it other than to look at the boods. Why can’t we learn from others who have been successful. I don’t understand?
To be fair, Deb, you asked a tough question. Part of the beauty of Core is that you don’t have to write anything down so it may be difficult to find someone with a food plan that you can look at. I know I’ve been successful with Core, but I couldn’t give you a “plan” that I follow.
Weight Watchers magazine typically has weekly food plans, plus there are handouts in the meeting room but they are designed for people following Flex. Core is just not structured in that way and that’s why people like it. If you need for your food to be laid out for you, then you’re better off following Flex.
That said, you shouldn’t have been given the bum’s rush by the leader. If you can, shop around and find a meeting that has a leader that listens to you and you can relate to. Weight Watchers tries to avoid having the same leader work multiple days in the same center to allow you that flexibility in finding the meeting time and leader that’s right for you. Good luck.
hello -
i was wondering - how compatible is this plan for vegetarians? i like weight watchers, but i stopped eating meat. will it be hard to follow? yeah, i know alot of processed carbs are no- no’s. and alot of lean meats are the “good” foods. but i don’t eat meat! what should i do? thanks.
Hi. I have been following core for 5 weeks and have lost 12.8 to date.
This plan works well for me because I love to cook and hate to track. Trader Joes whole wheat pastas (penne and spagetti) are the best on the market. They also make an instant cous cous that is easy and does not clump.
A typical day is oatmeal with splenda, cinnamon and some natural applesauce, a banana and an orange. Lunch is a bowl of canned core soup, homemade soup (better choice) or homemade chili. Carrot sticks and celery with ff yogurt mixed with onion soup mix make a great dip.
Dinner is grilled or broiled flank steak, a microwaved sweet potato, salad with a bit of vinigar and 2 teaspoons, canned corn. How great is this?
It works if you work it!
I just started the Core plan last week. I was told that Weight Watchers frozen meals with a check on it are part of the core plan but I haven’t been able to find any. How do the Smart ones meals fit into the program?
This is in response to Deb’s request for sample day on core. This is what I ate Sunday.
Breakfast: 1 whole egg, 2 egg white omlette with onions, red peppers, mushrooms and 2 slices chopped canadian bacon. Orange, tea with skim milk.
Snack: Banana
Lunch: Bowl homemade chili, about 1 cup(lean steak and 3 types of beans), sugar free cherry jello with manderin oranges (no sugar, packed in pear juice)
Snack: Bag of 95% fat free Popcorn (split with husband)
Dinner: Loin lamb chop (lean loin chop, dipped in egg white then corn meal spiced with Sylvia’s Hot and Sizzling Spice, sprayed with canola cooking spray, baked in hot oven), oven fries (baking potatoes cut in 6 wedges, sprayed with canola cooking spray and sprinkled with cajan spice, steamed broccolli (not my favorite), and a green salad with fat free feta (Trader Joes) and olive oil (2 teaspoons)and splash of red wine vinager.
Snack: Tea with skim milk, fresh pears cut up!
I have found that planning is vital with core. I pack my lunch in the morning in a small cooler. I keep packets of Splenda, oatmeal, and cans of core soups in my desk for emergencies.
14.4 gone in 6 weeks.
Drink water!
I feel very positive with this plan.
Good luck!
If anyone would like the complete CORE list, I can send it via email. I copied/pasted all of it from the WW website, so it’s an “official” list. Understandably, those who work for WW cannot provide this information. Also, I do agree that WW is not just a food plan, but a comprehensive plan that involves more than food, and meetings are a vital part of it. WW isn’t just a plan, it’s more like a lifestyle. In fact, people who are successful on WW are those who keep going to meetings!
Having said that, I still don’t see the harm in sharing the CORE list with people. I am not an employee of WW, so email me with your request. And please try to attend meetings, they really do help!
Also in reply to Deb: I count my additional 35 points a week, they are sacred to me. Sunday for dinner I had 2 small glasses of a beautiful Merlot with dinner. 4 points and worth every one of them.
I also buy whole grain, whole wheat breads that are 1 point each. That way I can have an egg and lean ham sandwich one morning a week. Otherwise I eat oatmeal or cold core cereal with a bananna and skim milk.
I have not felt deprived while eating any of the meals that I have prepared since I started on core. If I am not prepared, I get nervous. Dining out only works for me if I can pick the place. I love lobster so I prefer a Seafood place. Also a Steak House is a good choice. Indulge in a nice lean steak, baked sweet potato, salad.
If you are invited to dinner then make a batch of vegetable cous cous to bring, then you will have a staple and you will not feel deprived.
Regards!
How can I get my oils in the core plan?
I need suggestions for getting my daily oil requirement in the core plan. Thanks,
Ros,
I use the 2 tsp of oil to pan fry my vegetables or add it to a fat free salad dressing to give it a little more density. I use fat free 5 Herb dressing by “Our Compliments” (Canadian) and add the oil to that and it doesn’t taste fat free anymore. Yummmm!
Melanie
Snack Idea for Core
I mix up some Fat Free plain yogurt with a package of Splenda and add a banana and strawberries. I never could eat FF plain yogurt but now I love it.
Melanie
Speak of FF yogurt, my favorite breakfast is FF yogurt, about 1/2 a banana, 1 packet splenda and about 1/4 cup of shredded wheat cereal all mixed together. Incredibly filling and entirely core.
I enjoy mixing one packet of Nestle ff/sf hot chocolate mix with a cup of ff plain yoghurt. Yummm!
Hi, I have been off and on WW for sometime now. I would like to hear more about trigger foods. I can’t seem to stay away from sweets. Cookies, cakes, ect. Any help would be greatly appreciated.
Hi, I’ve done WW counting points before and I was very succesful. I have done so many different diets, Atkins, fat fast, slimming world, calorie counting, 3 day diet… I then joined WW again and tried the core plan as it thought it sounded like heaven. I could eat as much as I needed to be full! I lost about 6lb in 3 weeks, but 4lb of that was from it being the time of the month on my first weigh in. I stopped the classes after 3 weeks and gained back the weight. I want to try the core plan again but the problem is that I have a very HEALTHY appetite and I have to eat quite alot before I feel full. At my last meeting the leader said I would have to watch my portion sizes as I lost weight. I didn’t like the sound of that!I’ve tried doing the points again and it isn’t working as well as before. I am afraid that I will eat too much on the core plan and it won’t work, because it takes alot to make me full. I’m desperate to lose the weight. I get very depressed about my size and my self esteem has hit rock bottom. I don’t really know what I’m asking for, but I guess I just have to try it and see. I’m so scared of failing again. I’m trying to get to a healthy weight before trying for a baby, and the more I fail, the longer I have to wait to start a family. Can anyone offer any help?
I have various food allergies that include soy,milk,wheat,corn,peanut butter. So my question is how many points is brown rice bread, brown rice cereal, almond butter, whole oat and brown rice cereal,brown rice cereal bars.
Check the food labels and use a point slider to figure out the points based on its calories, fat and fiber. Different brands have different points, there’s no one right answer.
Hi there, i just joined WW again I am a lifetime member and needed to lose about 12 pounds that had crept on me over the last few years. When I went to my first meeting the core (which was new to me, as I’d done the flex plan before)sounded fantastic. I tried, and in my first week, I was dumbfounded at the scale. No joking I lost 6.4 pounds in the first week. I even thought i had cheated. On the weekend I had indulged in a few glasses of wine and felt I had overate. When I got on the scale i was in disbelief. Truly. What an amazing Plan. I know this one is for me. I really ate alot of salads with grilled chicken. I ate alot of chicken, steak and salads. I stay away from Potatoes as a rule, because i don’t really care for them, so why bother. Very happy, not sure if next week will be that much, but i’m sure feeling alot better eating healthy foods.
Hi. I’ve just started the core plan and am wondering if those of you who have lost 2lbs or more each week are using any/all of your weekly points? I keep wondering if I should just eat the core foods for maximum weight loss?
Thanks
Crystal
Hi there,
Great site. Why is it that there is sooooo little at meetings for us Core people? My entire family have been on Core since January 3rd. Although it’s a slow weight loss, I love it. I am 46 and slowly gained a lot of weight in the last 10 years. I got up to 1681bs at 5′0″. I’m now down to around 145lbs and need to get down to my goal of 125. I’ll be happy as a loose size 8. It’s amazing how I don’t feel deprived at all! The Core program is the best. I do miss eating out freely, though. Does anyone know if dates (the dried kind) are core? The book says fresh dates are but I’m confused.
I am doing the core plan and I am a little confused:
1. Can I eat core plan brands of cereal more than once a day? ei) for breakfast and for a mid afernoon snack?
2. Is any pasta considered core or only whole wheat pasta?
Chantal:
1. Core cereals are only allowed (as core) one meal a day. So if you have it for breakfast, then you can’t have it as a snack without counting it as points towards your weekly allowance. Also remember that core cereals have to be with a milk-based product. This is to prevent you from eating cereal as a snack like potato chips where it is easier to be mindless and eat more than you really need to feel satisfied.
2. Only whole-wheat pasta is core.
Hope that helps!
Hey, its me again, 18 pounds down in 9 weeks.
I feel good and positive. Still doing the core plan. I would like to say to Celia, keep with the core plan. Make a huge vat of homemade soup with loads of cut up veggies and add barley or quinola. Eat till you feel satisfied, not full. Full to me means bloated. Lord knows I know what full is. Have a bowl before you eat anything else. Your appetite will decrease. Make the fat free/sugar free puddings. Microwave popcorn and eat the whole bag, it is filling!
Try cous cous. It is remarkably satisfying. Try polenta. Make a big pot of chili with lean beef and try different types of beans. Beans are also very filling. Add them to soups, stews, rice and salads.
Good luck to us all. It works if you work it.
I am losing weight to save myself.
“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use” Unknown
Hi,
I JUST started weight watchers, this is my thrid day on it and I’m confused about the Good Health Guidelines. Since you have to have a certain amount of milk, fruits & veggies, and oils a day, do they count towards my daily points? For example, a cup of 1% lowfat milk is two points, should I subtract it from my daily 20 points or just check the box?
Hey fellow core pals, check out [this site.](http://p087.ezboard.com/fdottisweightlosszonefrm139)
It has plenty of core recipes and ideas!
{edited so the URL is clickable}
Could you please send me the core plan food list. And does this plan include flex points how many? And what can you use them on?
I guess this site does not get looked at much which is too bad cause I would love to correspond with others doing the core plan.
Even at the meetings the majority of the people are doing the points.
Well anyway, I sort of had a bad week last week which I have forgiven myself for and moved on. The scale does not lie my friends. It was like I was possessed. I ate ate vast amounts of buttered rye toast, made a vat of macaroni and cheese with velveeta cheese I found in the freezer, made onion dip with regular sour cream and bought the large bag of Fritos, and you guessed it, ate it by myself and yes I finished it all.
The main thing I noticed after I finished was that I was physically ill. I did not vomit, though I truly could have. The next was guilt. Oye was I down, depressed, stuffed, sick and miserable. When I got on the scale on Monday at my weekly meeting I was up 1.6 pounds. The leader said something to me and for the life of me I cannot even recall, all I know is that I grabbed my shoes and hightailed to the door. I did not stay for the meeting. I went straight to Chinese take-out and got chicken chow fun and fried pork dumplings, which I ate in my car.
After I sat sat in my car and cried for a bit, I realized that I needed to get a grip. After work I went home and got rid of everything NOT CORE in my fridge and freezer including a 1/2 gallo of Eddie Goourment Ice Cream.
I found a picture of myself from when I was in my very early 20s and was wearing a 2 peice bathing suit. I put it on my fridge. Even my husband was surprised at how thin I was.
So I forgave myself and moved on. This is a journey for me to save my life.
Start weight on 2/28 was 298.8. As of Monday, 5/9 I am 279.4.
I joined WW about 7 weeks ago. I really appreciate the Core Food program. Didn’t do well on the Points system last year because I was always hungry, so I just dropped out. Now I’ve lost 10 lb and counting, I love what I eat. This is a plan I can stick with for life.
Elisa
Hi Eileen–Just read your note and I want to offer you encouragement. I used to stand at the fridge and eat butter with a spoon or making myself a bowl of icing with sugar and butter. I have definitely gotten rid of everything in my house that is not core–except the flour bin, but that’s not a problem by itself. Yes–forgive and move ahead.
Elisa
Judi;
My question is that I know cereal rice pasta are core foods and only can be eaten once a day. But can cereal be eaten for breakfast and pasta for dinner on the same day?
Pattiii..
Hi! To Elizabeth, thanks for the encouragement! I had to laugh about the butter, yet I completely relate! I made some guocalmole this past weekend and ate with carrot sticks and 20 (and yes I counted them) baked plain tortilla chips. The chips were 2 points. It was quite satisfying. At this point I am going to keep trying new ideas and new fruits and vegetables.
To Pattiii, yes you can have both on the same day. You cannot have brown rice and whole wheat pasta on the same day, or cereal for 2 meals.
Try using cous cous. There are so many recipes on the web for fat free cous cous.
So I lost 1.8 this week. Last week I had gained 1.6. Feeling good and in control right now. Made a vat of ground chicken chili with three beans (kidney, white and small red) and froze into portions, looking forward to lunch!
So today I can do this.
Judi;
Thanks for responding to me in reference to the cereal and pasta ON THE SAME day because that is not very clear in the book and not given very clear in class.
My next question is what is your reccomendation to me if I had a hysterectomy 1 year ago and seem to have a problem with the weight coming off. I am exercising 3 x week for 30 to 45 minutes and I am drinking the water. Which plan would you suggest if a person has a stubborn weight loss.
PATTII
Patti, there’s no magic pill I can recommend that will make the weight come off faster. You are doing great things for your health and well-being and it just may be that the *last* place you will see results is on the scale. Don’t give the scale that much power. It’s just a number. Find another way to measure your success. Maybe your clothes are fitting better because you’re toning up. Maybe you have more energy. Maybe your complexion is better.
Concentrate on other measures and put the control in your hands, not the scale. Before you know it you’ll see the scale going down too. Don’t get discouraged. You picked the best program to make significant changes in your life, not just see numbers going down. There are other ways to lose weight, some faster, but none have the long term success record that Weight Watchers does and that’s what counts. Stick with it.
I don’t have my old weight watchers’ point slider thing anymore. Any ideas where I can get one? Do they still use those at WW? I know the “formula” for calculating points but it’s so time consuming and I don’t always keep a calculator on hand! I’ve tried eBay and no luck.
You can get one at a Weight Watchers center. It will cost you the registration fee (if applicable) and whatever the weekly meeting fee is for your area. Weight Watchers does not sell the points finder separately and they actively work to shut down anyone who is.
Didi,
I would love full list of the core foods. I’ve been on WW for 9 weeks now and the losing is slow slow going so I made the decidion to switch to core foods this week. Wish there was a Trader Joe’s near me, I hear they have some great stuff. I’m in NYC where everything is expensive and I don’t know where to begin. The markets in my neighborhood are so full of CARBs. My snacking habits have changed so I’m proud of that. Figuring out what’s core without getting bored is something I need to work on.
Thanks,
Mara,
deetrek@aol.com
Hi Folks, how are you all doing? Are you folks still doing core? So few people at my weekly meeting are doing core. I sent an e:mail to some WW correspondent seeking “core only” meetings and the response was that each meeting deals with both plans, but I must disagree, as core plan is never discussed at all except when I bring it up and the others at the meeeting roll their eyes.
Well it is working for me. 24.32 pounds down. I would love to hear from more of you! How are things going? Are you losing?
I was wondering if nuts and seeds are core foods. Is a fat free chai latte a core food?
Pleas help thanks!
Traci…nuts are not core. Think about it. Look up “abuse potential” in the dictionary and you’d probably see a picture of a peanut.
Some seeds are core. Which specifically are you referring to?
I don’t see chai tea latte on the list at all. A regular fat-free latte is core, so I would probably look it up. If the nutritional value is similar, then count it as core as long as you don’t have 30 of them a day.
if i have oatmeal for breakfeast can i also have it for lunch?that also includes cream of wheat and rice.
gail, yes. That’s fine. The “once a day” thing is just for cold cereals.
Are sunflower seeds core?
Hello,
I noticed that on the fast food restaurants there isnt much choice.
For example, if you go to subway can you have a garden salad with Turkey?? or Chicken?? in it??
Is deli meat ok?
Fresh turkey, chicken is okay. Deli meat often has other ingredients and/or preservatives, so it’s not core.
When I go to Subway I have a veggie sub, no cheese and I count the bread (4 pts) toward my weekly allowance. It’s very difficult to be 100% and go to fast food restaurants. That’s why you have to consider those places a treat and count the points.
Hi Folks. Here are some ideas that work for me.
I pack a small cooler first thing in the morning before work. I made it a priority, even if I get up late. I would rather be late for work than have no prepared food for the day (don’t let my boss hear me say that!)
Beside fruit and popcorn I vary with sugar free jello, baby carrotts, cut up kirby cucumbers, and fat-free/sugar-free pudding, I mix them up and put them in those ziplock containers. Sometimes I need protein, so cooked chicken (skinless) or some slices of lean ham rolled up with mustard is a great snack.
Another lovely and perhaps more exciting snack is cold cooked shrimp with cocktail sauce. I buy the bags of frozen peeled cooked shrimp at the market when they are on sale. Put them in a container and they are defrosted quickly. Classy and tasty.
Plus you get the 35 points a week. Like 24 baked torilla chips are only 2 points, make up some guacomole or have them with salsa. By the way guacamole is core and is great with carrot sticks and celery sticks!
Core is working for me and will work for you but you must plan ahead!
I’m saving my own life!
This site has been “most helpfull”thanks a million
Nancy
I’ve got a question about yogurt. I have been eating Dannon fat-free plain yogurt which I believe is okay according to the list. However, it says 12g of sugar on the label. Any thoughts?
Foods have natural sugars, so that alone doesn’t make a food “not core.” As long as it’s fat-free and totally plain, it’s core.
Are vegetarian baked beans still core?
I’m trying to find if edamame (soybeans) are Core or not…I hate tofu, but love them.
Great blog, thank you!
Hi….I am just starting the weight watchers flex point plan, but have misplaced my flex point work out card..can you post the generic points for me??? I work out on the tread mill pretty vigerously from anywhere starting at 30 minutes all the way to 45…
Can I eat whole wheat tortillas on the core plan?
Thanks for having this website! I have been looking for somewhere to be able to do just this…ask some questions.
1. Why no whole wheat bread or whole wheat chips? I am not an animal :O). I can control my portions and would like to vary my carb routine.
2. Why no sugar-free candy? Are the WW “fruities” counted as core or do they cost points? If so, is there a candy similar to the “fruity” that you can buy in a grocery store?
Thanks again for your help!
Hi there and thanks for your website. It answered some of my core questions (lame pun intended). I do however still have some more and would appreciate some clarification if and when you find the time !
1. Are guar gum and xanthan gum core ? (they are 100% fiber thickening agents)
2. Can low carb pasta like dreamfields be used as core pasta? (it isn’t exactly wholewheat but has the molecule altered so it’s treated like fiber by the body)
3. It says all alternative sweeteners are core on the list, but I have my doubts. Surely there must be a difference.
For example there is a calorie difference even between splenda packets and granular splenda due to the maltodextrin contents. Not to mention fructose (HIGH calorie even though low glycemic).
What about erithrytol? Xylitol? They are sugar alcohols and are alternative sweeteners and are supposedly not absorbed by the body but they have quite a few calories in them.
I guess it brings it back to the question that I have had for years … if it’s not absorbed by the body, as supposedly sugar alcohols (lactitol, sorbitol, maltitol, isomalt, erythritol, xylitol) are not absorbed by the body (hence the laxative effect), then does the body still absorb the calories or not.
And if not then why do we bother figuring out the calorific value and don’t just make them calorie free sweeteners and if yes, then how come they are core and wouldn’t that mean that the body does break up some of it.
I see that fruities are core, but no other sugar free candy - what is the sweetener in the fruities?
Anyways, sorry to go on so long … I probably come up with more questions as I go, but I’ll leave it at this for now !
1. No. If it’s not on the list. It’s not core. If it’s some obscure ingredient that can only be produced in a laboratory somewhere and it’s not on the list, it’s not core.
2. No, low carb pasta is not core. Whole wheat only. Remember, the list was selected based on abuse potential and calorie density.
3. See above. It’s not just about calories. It’s about abuse potential. All artificial sweeteners are core because you’re not going to drink 3 gallons of Splenda. You’re not going to abuse an artificial sweetner to the point that the calorie difference makes any difference.
Fruities are core because Weight Watchers knows exactly what is in them and the texture makes it harder to abuse. Quite frankly, remember I don’t work for Weight Watchers. It’s about what works. If you can eat other brand sugar free candy and not abuse it, then go for it. The point is that you can eat half the bag in a sitting. With Fruities, you can’t possibly eat that many in a sitting…well, without having to go sit on another seat if you know what I mean (Fruities when abused can give you the tooties ).
Thanks so much for your answers. I figured as much but I wanted to make sure (and wanted to see if I could use up some of my low carbing stuff).
I am still not sure about the fructose though. No, I wouldn’t drink a gallon of splenda, however you would quite easily use a cup of fructose as a sugar substitute while for example baking something with only core ingredients. A cup of fructose is 720 calories (more than sugar, which is 672 per cup).
And yes, I realize you don’t work for Weight Watchers anymore and I am greatful that you are still willing to answer questions. I am a low carber that is trying to get her head around a new concept that’s all. And some things don’t add up with the concept (but that is often the case with many new eating plans, doesn’t mean they don’t work in the end) - like allowing a alternative sweetener like fructose as core that has more calories than acutal sugar doesn’t add up with the calorie density theory. However because it is low glycemic it will at least not induce sugar cravings !
But that’s ok, I’ll just not use fructose myself
Thanks again for your help !
Hi, I just started the core plan a few weeks ago. I do not have that much weight to loose, but I may have the worst eating habits you could ever imagine, so this is a way for me to start making healthy food choices, and it is working great! I feel great staying in a comfortable zone of fullness and have much more energy.
Here is my question, I am kind of a frozen coffee junkie, like those starbucks drinks. I know coffee is core and so is fat free sugar free cocoa, has anyone found a combination or created a recipe for a core friendly version of something like this?
Thanks!
I have a question about full meal plans or specific WW recipes. I have a cook book from WW that lists both CORE and non-CORE meal ideas. The book marks which recipes are CORE and it lists the point values for the rest. My question is, when they list the point values some times they take into consideration foods that are on the CORE list. Lets say something calls for a whole egg. On CORE we could eat it without taking away points, but when the total points at the end of the meal are calculated, 2 points are added on for the egg (the book doesn’t break down which points are allotted to which ingredients). Does this mean that if I’m following CORE and a decided to make a non-CORE meal that I have to use the points recorded in the cookbook or can I modify the points to only include the foods that aren’t CORE?
I found that if I go to work and eat fruit and eat less during the day my stomach shrinks and I feel much less hungry the rest of the time. I think the key is to drink the water to feel full and while it’s difficult at first as your stomach shrinks it seems to get easier and easier. My leader told me that getting your oil in daily will stop alot of the cravings because your body needs it and without it you will have cravings. I’ve made small changes a step at a time but I feel better than ever and while the weight is coming off slowly, I have been able to maintain the weight loss sucessfully.
Didi, if you would be willing to send me the core foods list, I would really appreciate it.
Thanks!
joziallen@hotmail.com
Great site
I put my husband on the core diet 4 months ago. He has done great ,48 lbs now.
I was reading your site and saw something that confused me, it was about the potatoes and the pasta and the rice . You said if you eat brown rice for lunch you cant have it for supper.But can you have potatoes or pasta for supper? We are online weight watcher people. But I am confused on this.
Thanks for your help
Crystal
How do activity points work with the core plan? For example, my usual workout routine allows me to have two extra points each day on the flex plan. Can I still add those into my day and eat two points of non-core food on the days I work out? Can I also still have my 35 flex points in addition to my activity points?
I’ve lost 65 pounds on Atkins. Breads and sweets make me bloat up like a balloon and make me feel just terrible. Plus they keep me hungry all of the time! I’m glad it’s working for you, but for me, it’s Atkins all the way
This is my second day on core and I am glad I found this site because it has answered a lot of my questions. I found while on flex I was already eating the majority of the foods that are on core. It did not make sense anymore for me to track points for something that I can have on core without tracking. So far I like it because I feel satisfied whereas with Flex I was getting hungry but could not eat until I was satisfied because I would have used up all of my points. Thanks for the info on this site.
I just joined WW and I hear alot about soups being used as a filler. Now can salads be used as a filler with meats.
A few years ago I had experimented with Suzane Sommers “Sommersizing” and lost a substantial amount of weight. That required salads and meats-no carbs.
I guess my question is can I eat a salad with my chicken breast?
Hi - Just googled and this website came up. I have been on Weight Watchers since the first week of May and have lost 12 pounds. It is very slow going as I am on anti-depressants and the medication just doesn’t allow my metabolism to move at any pace. Is there any advice to make this all move a bit faster. I am “religious” to the program and exercise. I have 30 more pounds to go. AUGHHHHHHHHHH - I NEED HELP!
I am using the Flex Plan. I am a college student and I find myself eating 100 calorie snack packs, healthy choice frozen pizza, smart pop popcorn, etc… I feel like I am eating a lot of “junk food.” But, I ALWAYS write them down and I ALWAYS stay within my points. So my question is… Can I still loose weight even though I am eating “junk food?”
I have a guestion about the Core Plan. Are any of the Weight Watchers Foods Core? Any of the Lean Cuisine Meals Core?
Judi
Thank you for such a wonderful website. I am wondering about the milk with the cereal in the morning. Could I use 1% milk and count it towards my weekly points. i thik the Core program is great but I do prefer 1% to fat free even if I have to count it. The program does say the cereal must be taken with fat free?????
My question about this Core plan is this:
1) do you have to have balanced meals each time you eat or can you eat one food item on the list?
2) How many meals a day does the core plan recommend?
Just 3 or more?
thanks
David
Hi Dear
i have always been overweight and followed lots of diets , then on 2005 to 2006 i was fed up and started starving myself i ate like one apple in a day after ayear i started eat more than alot i gained the weight back and more i then started following my diets again but i dont lose weight been sticking to it for ayear now i lose so sos so slowely then gain again!!!
Do u think weight watchers will work with me??
If yes , im Staying in England for 2 years then going to live in Egypt can i follow it from there??
also do i have to continue paying for it all my entire life or i can follow forever(by having agood will)
Please answer me as im totally depressed about it
Thanks dear
Really enjoyed your site. Have been on Core before but was unaware that beans were a core food. I noticed someone made chili as a core lunch. Are beans a Core food?
This site is great - thanks for everyone’s input and Judi’s hosting - it’s wonderful.
I haven’t started the plan yet, but I am convinced by what I’ve seen and heard that it’ll work perfectly for my life style (I always let the counting go by day two!)
Finally, a diet for “life”! that you can live with!
Ahhh, beans are the greatest, beans are miracle food. Black beans and brown rice with salsa, fat-free plain yogurt, and a few scallions sprinkled on top - all core foods, fantastic.
Another core meal (not to be eaten on the same day as the brown rice meal above) is: baked potato, heated-up fat-free refried beans, and salsa. Use small portions of this one or you surely will feel over-full.
I’m currently trying to figure out how best to rationalize hummus. It’s made predominantly of garbanzo beans, and has garlic, lemon, and olive oil. So far so good. Unfortunately a key ingredient is tahini (sesame paste), which is like adding the calories of peanut butter. And I have in the past completely stuffed myself with hummus, even as a veggie dip. It is prone to abuse - beware - even though we think of it as “beans.”
My biggest difficulty sticking to core foods was giving up bread. Notice there’s no breads on the list - not even whole wheat bread. In “baking ingredients” there’s no flour listed. I’m searching for a corn muffin recipe that only uses cornmeal (no flour) so that I can still have my morning muffin with coffee. I’m a coffee junkie, so core fat-free lattes are a blessing. However I’m also a breads/starch junkie, and satisfying that craving without going wild is a bigger challenge.
I think WW did some good research with their core list; it really is true that our favorite starchy-carbs are prone to eating abuse.
Hello All,
Let me begin by saying this site is extremely useful and I have enjoyed everyone’s postings. I have been on Weight Watchers for six weeks now and have lost about 11.5 lbs on the Flex plan– this week I gained a pound but hope to see a loss next week. My concern with the Flex plan is that I may be getting a little too “flexible” with it– I have decided to go hard “Core” (lol) this week. We shall see!!
Jade
Hi,
Im on week 9 of ww and am feeling frustrated with the flex plan, however im don’t understand the core plan. Any suggestions would greatly help.
Hi Everyone,
I enjoy reading the comments posted here and hope someone can offer some helpful advice. I have done Weight Watcher’s before and am now trying the core foods program. A 35 year old colleague has been very successful with it. I am not looking for excuses, but I am a 53 year old woman and am dealing with (I think..) Menopause weight loss roadblocks. Any tips for maximizing weight loss? My daughter’s wedding is coming up. I’d like to lose some of the menopause waistline…I look pregnant!!
JUST WANTED TO CONFIRM THAT BLACK OR GREEN OLIVES ARE CORE FOODS…?
Didi,
Would you please email me the full Core List? Thanks a ton!
Brandy
Brandy.kretz@ge.com
Such a shame to see this site unused. What a great resource!!
I started core 5 hours (LOL) after years on flex. I am excited!!
I am considering joing WW CORE plan online. I’m surfing the web to get opinions on the point, and the core. I’m glad I found this site. Useful information.
Keep this website going!
Hi. i’ve been going to WW since feb and have lost about 40 lbs on flex.3 weeks agao i switched to core. i love it, but totally agree about the planning!!! i have asked at my meeting if anyone knows about different flour like amaranth or spelt flour (which are high protein) and if they are core but no one seems to have the answer….anyone here know? just curious….this tis a great forum though….anyone curious about core should try it out!!!
I’m on the core and its working out great!!!
Just a meal idea “whole wheat pasta (curley or ziti) with tomatoe puree instead of sauce.I use my points(1) to add alittle grated parm.cheese for extra flavor yum yum!
ALSO
you could use the pasta and make a pasta salad. Use FF italian dressing,cukes,cherry tomatoes and black olives,even some grilled chicken.
Judi seems very angry. Very insulting to people.
I would but I just poured my heart out typed with time I don’t have to find out that since I didn’t fill out Email & Web site it blank out what i wrote….WHY?
how do I join this site
Hi I signed up for the 13 week plan through my employer Verizon. Do I only use the 13 vouchers when I attend? What I really mean is if i miss a week i do not have to give up a voucher?
I just joined WW tonight after a long time away from WW. ABout 3 years ago I was very successful doing the flex plan, lost about 30 lbs, felt great, but just couldn’t seem to make the point counting thing work for me over the long haul. Long story short, I’m trying the Core plan this time. After looking it over, I’m feeling nervous about “not counting” and following my hunger to guide me, but from what people are saying here and at the meeting, core really does work.
So, what is my question? I guess I’m wondering how to make the mental shift from a more regimented way of losing weight with counting points with flex to the core, which seems to be less restrictive in that it “trusts” my judgment to stop eating when I am satisfied, even if I’ve just eaten lots of meat (which have high points value), etc. Looking for advice and encouragement more than anything else.
Thanks a lot.
What is a good brand of low points bread and pasta? What r low points cold cereal for core?
I know what you mean about getting to a safe haven of knowing what full/satisfied is, and then backing off just a bit. The thing that got me there was realizing that I still had food around just in case I got hungry in 5 minutes. So, I started practicing doing just that. I’d eat a tad bit slower and drink water with my food, and when I got to the point that I was almost full, I stopped. I saved the rest of my food (and kept it handy)…sometimes I did finish it later, but most of the time, I was fine for a few hours. Now, it’s a habit. The tough part is eating out because you can’t really put the rest of your food in a plastic container and stash it in your purse, but you can have a core “fix” handy, just in case. I also had to spend some inner soul-searching time figuring out what I didn’t like about being hungry. It’s not such a horrible state to be in, because there is a rescue (food) that is readily available. I use most of my flex points on Fiber One bars. And, thanks to Judi, I discounted what I heard at meetings regarding point values because I was hearing what I wanted to hear…for instance, my leader announced that, because of the high fiber content, Fiber One bars were only one point. When I checked the points, using my points calculator and stopping at 4 grams of fiber, the points value was 2 points, not 1 point. It’s eye-openers like that which helped me face reality and stop playing my little games. Another example is that a leader told us that kettle popcorn was two points for the whole bag; when I calculated the value, it was actually four points. Some people don’t want to face the truth, and I was one of them. Then, Judi woke me up and I decided if I really wanted to lose weight, I had to be honest with myself. The points don’t go somewhere else if I was choosing not to count them.
Hope this helps those on the fence…now that I understand myself better, core is the solution to my lifelong quest for health and a healthy body to carry it.
The best core cold cereal is Fiber One…check the label for store brands that are less expensive and bring your points calculator with you. Just because the fiber is more than 4 grams, doesn’t mean you can automatically lower the total point count. I love Fiber One because, combined with oatmeal, it makes an extremely filling breakfast…I’m good to go for about 4 hours!
Just started core today. I have had good luck with flex in past but always hungry. Just wanted to know if 100% orange juice with no sugar added is ok. Also, I am confused about the activity points, do you still earn extra points to use on flex items. Thanks!
Hi Judi - my husband has me in a panic
I just started the Core this weekend and felt good that although I was eating a lot I ate everything core and point 2 ww english muffins.
Last night I had 2 10 oz filet mignons and a large salad for desert I had a banana and 2 big bowls of popcorn, is this just tooo much. I mean I was really hungry…I have a large appetite but my husband is like that is just tooo much food.
I am also 5′2” and weighed in at 113. I am looking to lose 10 pounds. My husband thinks the CORE plan only works if you are really overweight, I disagree, I think I should be fine…but now I am a nervous reck. Can you put my fears to rest???
Hi! I am 31, just seriously returning to WW Core after 2 years of on-again off-again dieting - South Beach, Prevention Belly Fat diet, Core and Flex, depending on the week. Over the course of all this yo-yoing I’ve gained almost 25 lbs. My wedding is in 4.5 months and I am ready to make some changes. (Interestingly enough, the thought of wearing that dress and the subsequent honeymoon in Jamaica hasn’t been enough movtivation for me up until this point!) Now, not only do I want to look good, I want to improve my health for the future.
My biggest challenge is that I cannot exercise right now. I am runner, having completed two marathons, but recently herniated a disk in my back (probably due to being out of shape and overweight). I am struggling with the lack of exercise during my recovery and am really concerned that WW won’t work for me now without the activity. I am (unrealistically) thinking that I should avoid eatting the extra 35 points each week, but I am afraid that will just result in binge eating.
Anyone have suggestions for staying on track and motivated without the exercise??? Can I still lose weight without it? Thanks for any advice!
I herniated L5/S1. Instead of surgery, my doctor recommended that I start swimming with a mask and snorkel. I started out slowly (10 laps) and worked my way up to 1 mile every night after work. The snorkel made life much easier for me and in 6 weeks, I had lost 10 lbs and my reflexes returned (I kicked the doctor in the face–go figure!). I gradually moved back to the weight room (very light weights) and then the cross-trainer. I never returned to running, although I can walk long distance without too much discomfort. As for losing weight without exercise, it’s a gamble that’s dependent on your metabolism. I’m sure it’s possible…feel better soon!
p.s.–if you follow core and leave those 35 flex points alone for a while, you’ll see nearly instantaneous results…keep popcorn handy for emotional eating needs…cook chicken breasts and keep them handy for hunger (gotta eat something NOW)…and drink lots of water. My trick was to drink a full glass after every bathroom trip!
I just started Core this week. I’ve been very pleased at the variety of foods allowed.
I was happy today, because as I began my journey of beginning to snack during dinner prep, I caught myself, talked to myself, and reeled myself in again. I did let a few items get into my mouth and down to the tummy, but what i DIDN’T
allow to happen, is the crummy self talk, self defeating talk that usually has me eating more and more and more.
I’m looking foreward to tomorrow, knowing that I have the intelligence and power to do what I need to do for my health, and not be the kind of person who keeps making excuses for not taking care of myself.
Today has gone so much better. I also discovered that imitation crab stick dipped in seafood sauce is delicious. Also, a Pinapple/soy milk smoothie.mmmmmmmmmmmmm!
There is no reason for you to be frustrated on either the core, or the flex plan. All you have to do is follow the rules, and the weight will come off. Now, on the other hand, if you don’t follow the rules, you will have to be frustrated with yourself, not the program. I hate to be harsh, but I found recently that I’ve spent years doing just that. I made every excuse to eat what ever I wanted, and then I would be very frustrated at the meeting. When I heard other people expressing the same excuses that I used, it sounded so ignorant and I could see that weight loss was certainly not to be expected. I’ve changed my self talk, because I dont want to be one of those people who think that going to the meetings and talking about points, will cause a weight loss, if the program isnt being followed.
Good luck to you, and to me, on our journey!
Hi Judi,
I stumbled over your site and I want to thank you for giving out the support you do.
I have been on ww flex for 3 years and also am an employee of ww.
Tonight I have made the decision to switch over to core for the first time. I have been stuck at my weight for close to a year now and I need a change and a boost. I don’t know why but I am so nervous about switching to core because of the fear of the unknown. I really hope that I see results this week. I want to hit goal so bad and see that number. This will make me very happy!
Thanks again
Hello! I appreciate all of this information. I”m actually a lifetime member, trying to support my dad through his journey. Points have been working for me, but not him, so we are trying core this week, to see if that is the method that will work for him.
3 questions: How long should we try core, before we decide if it is a success?
I am very active and earn at least 4 activity points a day. Do I add those to my 35 total (the day I do the activity) or are activity points not counted on core (I still will workout)
If you are lifetime like me, do you add the 5 extra points of flex a day to your planned day?
Thanks so much!
When you are on CORE, are you allowed to eat the 35 points if you aren’t physically hungry, but just want to eat?
Or do you have to wait until you are hungry to eat the 35 flex points?
I know that brown rice eaten as a whole food on the core plan is fine, but what about whole grain brown rice pasta, and whole grain brown rice flour, are these ok for the core diet?
Can someone help me please? I’m thinking of doing core (I’m a ww retiree for about 2 years now) currently on South Beach, anway….my question: I’ve read that there are 4 brands of core cereal, what are they??? I want to have core cereal, blueberries and ff plain yogurt for breakfast, but I bought some gronola concoction that I’m pretty sure is NOT core. Anyone know? ANY answer will help. I’ve read everyone’s post, but no one has “named names” yet….THANKS!!
I’m ready to try the Core Plan also, and I’m wondering can you use Stevia Extract? It says it’s a Natural Herb, calorie free, saccharin free, aspartame free, and this is what we usually use as our sugar replacement. Also, are you limited to 1 bread a day or 1 per meal? I’m confused about that.
Sandy
hiya was wondering if seafood sticks are free on the core plan weight watchers diet
I’ve just read the recent postings which all have great questions! Whole wheat pasta is allowed on core, but make sure you limit it to one meal/day and don’t go overboard…eat slowly and reassure yourself that you can have a portion every day…eventually, you won’t feel deprived and won’t miss it so much. Flour (any kind) has to be counted toward your weekly 35 flex points. Granola can be a core food if you make it yourself, using only core ingredients, or if you calculate the points and include it in your 35 weekly flex points. My honey just bought granola and it has 25 gm of fat per 1/4 cup serving…yikes…what was he thinking?
Stevia is allowed on core. However, a word of caution: as hard as it may seem, try to wean yourself away from artificial sweeteners. There are many recent papers indicating that ingestion of artificial sweeteners turn on the “I have to have more sweets” signal in your brain. It’s not an easy piece of advice to follow…and requires a directive of “must” versus “should.” I limit my intake to morning coffee…had to go cold turkey on that one, but now I’m glad I did it.
Bread is limited to your flex count. The reason for this is as follows: when the core program was being developed, they looked at trigger foods (red light foods) as well as high density foods to determine which foods to include on the core list. Because bread is a high density food and is definitely a trigger food, it’s limited. I went cold turkey on bread until I had lost substantial weight before re-introducing it and counting it toward my weekly flex points. Now I don’t miss it so much…I’m finding that most restaurant bread is a bit dry, or soaked in oil.
Seafood sticks are core if they contain only core ingredients. Check the label to make sure because most items like these contain flour, sugar, etc. which are not included in core. If you want to eat them, go ahead but include their count toward your weekly 35 flext points…or switch to cooked shrimp and cocktail sauce (good suggestion above!).
Good luck to all of you…and remember to keep moving as much as you can…and get lots of sleep, otherwise you’ll most likely be hungrier the next day!
Hello. I am rejoining WW for the millionth time. I want to do core because with the flex plan, I get obsessed with points and I give up. My question is that with the flex plan, you lose 1 point a day for every 10 pounds you lose. How can you keep losing with core if you don’t eat a little less every 10 or 20 pounds you lose? Thank you so much.
Didi,
I would really like the core food lists emailed to me. Thanks franbrem@hotmail.com
Elizabeth,
How the core plan takes care of it is that you will need less to feel satisfied. I lost 25 lbs. on flex, then switched to core. I feel that core handles my cravings better. Instead of feeling hungry all of time as I did on flex due to too many sweets (even low point foods can have sugar), I now feel satisfied in a way that flex did not address. The core foods are less likely to trigger binging, and so gradually you will find it takes less and less to fill me up. I hope this helps.
I’d love a copy of the core foods myself.
Thanks to anyone who can help
Marci
Can anyone tell me, when I am counting my calories to calculate meat points do I weigh my piece of beef before or after it is cooked?
Does anyone know if Quaker Oats low sugar instant oatmeal is core? also, how do you tell if a food has added sugar? if the ingredients say “sugar” does that mean it has added sugar?
also, is kellogs all bran cereal core?
and lastly, does anyone feel like they’re not eating enough food — is it ok I guess I’m asking to just feel satisfied? Worried that my metabolism will slow down.
Julie: you weigh meat after it’s cooked.
Caitlin: I would guess that the instant oatmeal is core. I compared sugar-free brown sugar oatmeal with WW brand oatmeal and there is less sugar of course in the sugar-free, but most other key items matched up on the labels pretty well.
When you ask about not eating enough food, I find my experience the opposite. You eat until you’re comfortably full, but not stuffed. If you’re concerned with your metabolism slowing down, you can always eat smaller meals spaced closer together if that’s a concern for you. I don’t feel that my metabolism has slowed down at all.
This is a great site. It assures me that I have made some good choices I have been thinking about the last few days.I just decided to switch to Core after achieving my first 10% and my first 20lbs of loss. I wanted to not take the counting route anymore. I hope Core works better for me with less stress or thought involved. I went to the store today and am struggling with cheeses. Any suggestions for FF cheese? I am going to have to go out of town I think. My local grocery store did not have any FF cheese varieties.
Thank you for your suggestions in advance