Weight Watchers Core Plan - The Juicy Details

The full Weight Watchers Core Plan food list is available online only to Weight Watchers' online subscribers ($10/month, yikes!), it's here. If you're not a member, that link will only take you a subscribing pitch. If you're considering subscribing but still skeptical, I suggest you ask your WW Leader for a trial access code or brochure. I highly recommend online subscription, because of:

• the online POINTS tracker which automates and rewards journaling, complete with activity points tracking, Flex points tracking and notes so you can record your moods, challenges, successes
  
• Complete POINTS lookup function which is more complete than the booklets they sell, I find, and
  
• the Recipe builder, so I can easily figure out the points for one of my mother's Angel Biscuits is, or my homemade Cornbread stuffing, for example.
  

But here's the jist of the core foods list as I understand it. I in no way guarantee this is correct, but please help me correct any misconceptions you notice, or I won't lose weight and I *will* get frustrated.

It's NOT just like Atkins - Fruit! Whole-wheat pasta or brown rice daily! Conspicuous absence of fats! And if I can stick to it faithfully, I'm pretty sure it'll be successful, as well as good for my slender husband and son.

Meat and Meat Substitutes

• Lean beef, lamb, pork and veal (loin or round and trim visible fat)
  
• Ground beef (7% fat or less)
  
• Organ meats (eww, for me!) fresh, frozen or canned (canned organ meat? double eww!)
  
• Poultry – Chicken and turkey, again trim visible fat, no skin
  
• Ground chicken or turkey, once a day only
  
• Fish and shellfish, fresh, frozen, or canned, any variety as long as not packed in fat or oil. Sign me up for all-you-can-eat shrimp with homemade cocktail sauce with Splenda instead of sugar.
  
• Tofu, any type
  
• Frozen veggie burgers - wonder if this means not the large, delectable ones in restaurants? Probably not.
  
• NO deli meats or hot dogs - so much for the Atkins connection, but how many of us have followed Atkins only to remain fat? I know I have!
  

Eggs, Dairy & Cheese

• Whole eggs or whites (yay, rah!) as long as we prepare without butter or fat OR count the FLEX points
  
• Eggbeaters and other egg substitutes
  
• Fat-free milk, cheese and sour cream
  
• Soy milk and soy cheese
  
• Plain yogurt. I take it that the aspartame-only - no sugar varieties would be OK, or that it's OK to sweeten it myself and add my own fruit.
  
• Weight Watchers Smoothies (or ALBA) or fat-free, sugar-free instant hot cocoa are OK, but only once a day (danger, will robinson)
  
• NO real, yummy cheese, unless you spend your Flex points on it, apparently not even Parmesan over the lowfat spaghetti sauce
  

Fruit

• Any fresh, frozen or canned fruit (no added sugar; canned must be packed in water or juice (not syrup); AND drained before eating, as they don't allow JUICE, see next item
  
• NO juice - too easy to overdo, I suspect
  
• Unsweetened applesauce
  
• NO Dried fruits, too high caloric density, they're too dangerous
  

Veggies

• ANY fresh, frozen or canned veggies without any non-Core-Food ingredients, especially watching for added oil or sugar.
  
• Yes, potatoes - no, French Fries
  
• Yes, sweet potatoes
  
• Yes, corn
  
• Yes, beans and lentils, fat-free refried beans are OK
  
• Tomato paste, puree and sauce
  
• NO vegetable juices; I suspect they think I'll gorge on carrot juice or somesuch. But does this mean no more free v-8? Doesn't that contradict the tomato sauce or tomato soup ruling?
  

Soup

• If you make soups only with core foods, we can go for it!
  
• Bean soups like lentil or split pea are fine, even corn chowder, though I'd go sparingly on that unless on maintenance!
  
• Bouillon broth are fine, add core foods only
  
• Tomato soup is allowed; again, why not V-8 then?
  
• NO Cream soups, though it's OK to use soymilk or fat-free evaporated milk.
  

Cereal and Grain
Once a day, we can have:

• all-grain cereal with fat-free milk or soymilk (I like Silk). For dry cereals, this means ONLY puffed wheat or rice, shredded wheat, and all bran cereals with no added sugar. Rice Krispies and Special K and the like have added fat AND sugar, unfortunately. Look them up on the web, like at Kellogg's. For hot cereals, we can have Cream of Wheat, oatmeal and such. I'm liking Fiber One, Puffed Kashi and Spoon-sized Shredded Wheat.
  
• Hot cereals: Malt-o-Meal is tasty and filling, also Bob's Red Mill oatmeal, which is thick, and doesn't cook up slimy.
  
• Add fruit! It makes the cereal sweeter, and not so boring and tasteless. Sliced apples, peaches, blueberries, strawberries make it so pretty! Splurge on the fruit you buy. Shake a little frozen fruit out ofo the bag into your hot cereal and stir; it'll defrost in no time.
  
• Add a packet of Splenda if you need extra sweetness. Sometimes I go for cereal as my "bednight snack" (as my son calls it).
  
• Once a day, we can have whole-wheat pasta, brown rice, or potatoes. Note: Beware of the new American Beauty Healthy pasta, which is secretly regular pasta with a smidgen of added whole grain.
  
• Other whole grains, such as barley, grits, cornmeal and couscous, are unlimited. (Thanks for the correction, Linda!) Try cooking couscous in ff broth instead of water; it's quite tasty!
  

Fats, Oils Dressings

• 2 teaspoons (NOT tablespoons :( heart-friendly oil per day
  
• other than that, none, nothing, zip, nada. Get ready to use your Flex points for this good stuff.
  
• Nonstick cooking and baking spray
  

Other Free Stuff

• Ice and water, including sugar-free, clear beverages such as any diet soda (NOT coke's new C2 though)
  
• No-calorie sweeteners like Splenda, Equal or Sweet - n -Low.
  
• Seasonings and herbs, without added sugar - have to read those labels.
  
• Fat-free salad dressing; I find all the fat-free butters and dressings yucky, myself and will be using flex points.
  
• Fat-free margarine (I stay away from this hydrogenated stuff; it's supposed to be bad for the arteries, isn't it? Besides just dampening the bread that I already can't have)
  
• Fat-free mayonnaise (I'd rather spend flex points for the real deal)
  
• Extracts and flavorings. Vanilla extract in FF cottage cheese, with cut-up pears and wheat germ is great in a cheesecake-y sort of way.
  

My Flex Points Will Be Going Toward

• Tiny dabs of real butter, sour cream and mayonnaise to liven up the veggies
  
• Bread - bagels and tortillas mostly, for me
  
• Alcohol, when I can't stay away from the red wine or the occasional Fat Tire ale
  
• Eating out - because how the heck can you ensure following Core Plan unless it's a side salad with fat free dressing?
  

I am very interested to hear how people are doing on this, so please let me know by commenting. I need your encouragement and ideas. Thanks to all those who've already commented!

Comments

[lindak]

Flex points are points you can use anytime during the week. You can use all 35 points at one sitting or use 5 per day. I save them up for when I go out to eat and can't find core foods on the menu. I also subtract a few right away for the fats added that I am unsure of, e.g. butter on the corn, oils in the veggies, etc.

I have lost 1-2 pounds per week on the core plan over a 7 week period. When I went off the plan over the holidays, I still followed it halfway and maintained fairly well. I am back on with a vengeance now and losing again. Weight Watchers and other programs suggest 1-2 pounds lost per week if you don't want to gain back.

This plan has been very healthy for me and my kids as our family has a long history of heart problems and I have very high cholesterol. I can't seem to keep the fruit stocked as the kids are constantly in it. I make up packages of fruit and stack them in the fridge so they are easy to grab.

The foods can get boring, but with a little imagination (and some spices), there are a lot of choices. I don't go hungry as long as I keep on hand 95% ff popcorn and grapes, etc. to munch on. When I go out to eat for lunch, I order veggie soup and a plain baked potato and put the veggies and broth on my potato. Sweet potatoes are good without anything. Subway salads are good because you can tell them to leave off anything non-core. Mix cut up fried egg (fried in olive oil), wheat spiral macaroni, corn and soy sauce and keep on hand for a quick warm meal. Have sugar free hot chocolate for dessert. Keep grapes and popcorn on your desk.

[Jessie]

I just started the Core plan this week and i have lost. I don't know how much yet because I have not been to weigh it yet. I have lost 85 lbs. on the flex plan in about 10 months. I lost my weight really fast though. I am having problems finding differnet core foods to eat. I don't really like all that crazy food that are in most of the cook books I am a very basic cook. But i am getting tired of chicken and potatoes, and vegy's for dinner. Can someone help??

[qotu]

Wow, Jessie! 85 pounds lost is an amazing achievement. I worry about folks who don't like to cook on Core - for me, it works *because* I'm willing to cook. I relate to the "Not another chicken breast!" syndrome, though.

Don't know if any of these appeal to you, but I'd try:

Pork chops. Ham or turkey breast. Boca burgers, use points for the bread/bun. Baked potatoes. Chili. Red beans and brown rice, or pinto beans and spanish (brown) rice and tortillas. Spice up the chicken with curry powder, chili powder. Lean beef cuts (WW says "loin" cuts are OK). Spaghetti with meat sauce (whole wheat angel hair).

Do you like fruit with entrees? Fruit really jazzes things up for me. Pork goes good with apples. Chicken "teriyaki" with soy sauce and pineapple. Spinach salad with chunks of chicken and strawberries.

When you do cook, make it count! Spend some time on a day off (weekend) cooking up a batch of something, and put it in those little semi-disposable ziplock containers, freeze. Presto, you're the Smart One!

The garden vegetable soup (made with bouillon, any core veggies, tomato sauce/paste and spices) can be a godsend.

Lastly, I'd say fall back to Flex if Core is too much trouble - don't endanger your fabulous progress!

[Pam]

What is the malt-o-meal I've been reading about? Where do you get it from?

[kim]

hello, just found your website, and wanted to say that i have been doing WW core plan for 9 days now and have lost 6 lbs! i love it though i do find myself hungry if i don't eat more often and i have a long way to go, and i think this diet is really DOABLE!

i loved reading your post, and thanks again!

[qotu]

Malt-o-Meal is right next to the Cream of Wheat and Oatmeal - it's a hot breakfast cereal. In my store, it's near the cold cereals. There's even a chocolate flavor, which I haven't tried. Anybody tried that, or know whether or not it's Core?

[Kim]

The core plan sounds great. I have the point info from about 3 years ago. Are they the same amounts as the 35 extra points you can use on the side of the core plan?

Kim

[Sarah]

What do you use malt-a-meal for?

[Sarah]

I have been on core for about 15 weeks and lost 16 lbs. I had said I would try to lose a pound a week.

Have been more satisfied than on previous diets and do not feel deprived by having to count points.

Am having some extras with the 35 points each week.

Someone told me they added brocolli slaw (mix from store) to the top of their salads for a little crunch. Have tired it and it helps me.

Any suggestions for some filling foods?

[Jane Dough]

Here is the complete Weight Watchers Core Food List:

http://www.geocities.com/core_food/index.htm

[Ali]

I bought the Plain lowfat yogurt, but found I didn't like the taste, so I Mixed in 1/2 teaspoon of sugar- free Strawberry and Banana Jello mix and Wala! Yum. Now I can't wait to try the Pineapple Jello mix. My friend also suggested, but I haven't tried yet, mixing in some vanilla extract, splenda and sprinkle in some Cinnamon? Sounds good to me...will let you know how it turns out. I lost 6 lbs on my first week on Core. :)

[CMH]

I am very interested in the Core Plan. Lost weight several years ago with WW and gained it all back and then some. I need to lose about 50 pounds but can't see myself eating fatfree everything. It tastes terrible. My husband has HORRIBLE eating habits which is like trying to quit smoking when you live with a smoker. I'm sure I would lose the weight. Keeping it off is a whole different problem for me.

[Barbara]

Regarding fat free plain yougurt (previous comment). I make a breakfast shake out of 1/2 cup fat free yogurt, 1/2 cup skim milk (1 of your dairy servings out of the way), 1/2 banana, 1 cup of either frozen strawberries or blueberries (or mixed berries) 2 Tablespoons of wheat germ (optional, I use it for the folic acid and fiber and like the taste) and for people who want it sweetened, use 1/2 - 1 packet of Splenda. When I need to use the meal for more protien, I use 1 scoop of soy protien powder. I drink it on my commute to work and feel satisfied for quite a while. It tastes kind of like fruit ice cream (also has a similar texture) and I sometimes use it as a snack if I have a powerful craving for something bad.

[sara]

Are avacados considered a vegetable? I can't find them on the list.

thanks.

[sara]

Are avacados considered a vegetable? I can't find them on the list.

thanks.

[Deb]

I think the core plan is great!! However I did find that this eating plan is weaning us off of sugar, which is a good thing !!! Except that the first 2 weeks I suffered with headaches due to sugar withdrawl .I have also found that I am not as hungry as on some of the other plans. And no insulin spikes. Thank goodness !!!

[Jessi]

Thanks for this site!!! I just found it and think it is great!!!!!I will come back another time and post how well I do on the WW Core Plan. :)

[Jennifer]

Is wild rice a Core food? I can't find this out anywhere, my WW leader doesn't know and I am not interested in paying for any on-line WW services. I'm a Flex plan-er but want to switch to Core for maintenance.

[susan]

Where do organic brown rice cakes fit on the Core Diet?
Same place as brown rice, or is this a point thing?

[Deb]

Hi Jennifer,
I looked up wild rice in my Weight Watchers "Complete Food Companion" book. It is considered a core food !!
Enjoy !!

[Deb]

Hi Susan,

Unfortunately rice cakes are NOT a core food. It does however show that 1 brown rice cake (1/2oz) is counted as 1 point.

[Deb]

Hi Sara,

I'm not sure if an avocado is a veg or fruit. But it IS a core food !!

[barbara lee]

chocolate malt o meal is not core.

[barbara lee]

avacado is a fruit, I am pretty sure.

[sara]

So i know almonds aren't "core", but they should be! Nothing cuts' my hunger like a hand full of almonds. Totally stablizes my blood sugar. I lost 35lbs last year on South Beach...and am trying core...just for varity...but i have to say, i'm still slipping nuts in, and not counting them, because hand hand full of them is better than a bag of carrots!

[Melanie]

HELP ME!!! Hi my name is Melanie. I recently ordered the weight watchers turnaround on ebay. There is no explaination of how to start up....I have the Dining out and complete food companion..along with my quiktrak diary and Quik trak express.
There is no explaination of Weekly points allowancefound at the bottom of the dry erase card. I HAVE NO WAY TO CALCULATE ACTIVITY POINTS????..
Not sure which plan i want to follow, but i can't even get started.
CAn anyone get me started.
With the core plan can you eat unlimited as long as it is on the core foods list...and then use your 35 weeky point for anything else you want to eat? DOes everone get 35 weekly points? I don't understand.
The CORE sounds like LA weight loss.
Can anyone give me an explanation of the flex and core plans so i can decide from there.
Please Help me.
Signed Depressed and Overweight

[Jacqui]

I am wondering about exercise points ??
I went to a few meetings but it does get costly so I am trying to do this alone...I tried the flex plan worked.
If I did not let life get in the way. So now I think I will try the core plan. ( great web site by the way )
I do not understand Oatmeal, if you have oatmeal for breakfast, ( ON Core) can you then have brown rice for dinner without using points ??
please explain the exercise points PLEASE ..
I need detail on exercise points PLEASE

[Deb]

Jacqui,

You can have cold cereal only once daily. But you may have hot cereal more than once. You may have potatoes, whole wheat pasta or brown rice for one meal only each day.Bread you must pay for with your points. You get 35 pts per week, and can spend them however you wish. I try to give myself 5 pts per day.
I have been doing this plan for 2 weeks and have lost 5 lbs. You will find that following the core plan will take away your cravings for sugar and highly fatted foods. Although I did suffer with headaches in the first week from sugar withdrawl. I can't believe how much better I feel. And I'm finding that I am only eating at mealtime. My biggest hurdle has always been snacking at 11pm, not a good thing. So far this week I just don't want anything at 11pm, I'm just not hungry. It's just amazing !!!!!

[Deb]

Melanie,
Try not to feel depressed, I know how hard it is. I'm a life time W.W. member who has put her lost weight back on , twice now. Unfortunately I am an emotional eater, and I just enjoy eating, especially at 11 pm.
I've finally got myself back on track, thank goodness.
I had always done the points program, but I have to say that by the time you lose your weight and go on maintenance, your just sick to death of counting points.
I felt like I was obsessed with food, thats all I thought about.....if I have this for lunch then I can't have this for supper cause its too many points..... your always having to journal and always adding those blasted points in your head all day long.Hoping that you didn't forget anything and screw up your days points. Food food food !!!!!
I am finding with the core plan it is so easy. You can eat until you are comfortable, and with this plan you will find your comfort zone quickly. You can go to the fridge and pick a fruit, or pick a veggie or some low fat meat or poultry. And not have to plan your whole days food ahead of time. You just go to the fridge and pick out a core food !! Its that simple. I now don't have to cook separate meals for myself and my family.
I hope this is of some help to you, try not to get discouraged, ok.
Best of luck !

[Mellie]

I started the Core Program with WW two weeks ago this Tuesday. The first week I lost 11.4 pounds and I think I have lost another 10 pounds the second week. Please understand that 1. I had a lot of water weight loss I am sure and 2. I have a LOT of weight to loose. I have found that the core program is IMMENSELY more easily followed than the Flex program was for me. I am also trying not to use too many of the 35 extra points. And I find I am eating more than I usually do...and losing. This is a good feeling. I believe I can be successful with this Core Program and plan on using the Flex program only when I need to break a plateau. Good luck everyone!

[John]

Can anyone get me an access code from a brochure or similar? The on-line program is not accessible in Denmark, and my old Points Plus CD can't run on my new PC. Please?

[Mikhaila]

I just wanted to say that this is a fantastic resource and place of support and help. I've been a WW alumni many times too, and I am embarking on the Core Plan for the first time, this website and everyone's thoughtful comments have been the encouragement I needed. Great recipe ideas everybody!...maybe a seperate section for Core recipes would be a neat idea. Thanks everyone and Good Luck.

[Lezley]

I was googleing for an exercise dvd and found this site. I started the core program just yesterday on line. Thanks for this. It's a lot of work to maintain and I really do appreciate it.

[Andrea]

I was offered the chance to do WW at work starting next week, and I was skeptical, as I did lose weight counting points about 6 years ago but there are few things I hate more than counting everything I eat. But you've offered such encouragement, I'm sooo excited to start the Core Plan next week!

Thanks, everyone, and good luck to me!

[Emily]

Hi,

I would like to start WW, the core program, but with itty, bitty children going to meetings is virtually impossible, so I would like to do it online. I noticed that there is a $29 sign up fee!!! That is just too much for me to spend. Is there any way I can sign up w/out that sign up fee? Thanks so much!!!

[Tootsie]

Hello, I started WW almost 2 weeks ago. My first was 7.2lbs, I will be measuring tomorrow which I am excited to go and see. I am not hungry on the Core plan it is better than Atkins because you can have wheat bread and so forth. I wish everyone luck on this plan. Try the receipe for the Bologenese spagetti dish on the front of WW cook book. Its a delicious meal and good for the Core plan.

[Michele]

I have been on the Core Plan for 6 weeks and have lost 13.5 pounds so far. It's an excellent plan- I truly believe that I could do this for the rest of my life if I don't get caught into the refined carb trap again(chips, crackers, bread, etc.). Eliminating these trigger foods allows me to realize when I am actually full. When I eat refined carbs, I go way overboard- it's like my "fullness indicator" goes haywire and I eat way more than I need.

[Loretta]

I have been on the Core plan for 20 weeks and have lost 27.5 pounds. I have been to Weight Watchers off and on over the years and have never lost more than 15 pounds so this is a first for me. I really like core because I don't have to count everything I put into my mouth. I hate counting points and recording every bite I eat. I like most of the foods on the plan and feel good about eating healthy. I don't find that it takes a lot of time to prepare core food. I usually eat Fiber One and ff milk for breakfast, I have a can of soup (Campbells Vegetable Beef is my current favorite) and fruit for lunch, and then I cook veggies and lean meat and I have it with potatoes, or brown rice, or couscous. The hardest part for me is limiting my breads and cutting way down on chocolate sweets -but it's worth it. !

[Bonnie]

Can anyone tell me what Campbell soups are core. Is Campbell green pea a core soup? Also how much skim milk can you have per day?

Thanks so much,
Bonnie

[Judy]

HELP!!!!!
Two years ago,I lost 40 lbs. I was taking a diet pill under a weight doctor's care. I lost the weight in only 4 months. Naturally I was on a high. Lost 3 dress sizes. Was on top of the world. After being on this pill for a year, I became immune to it and started to put the weight back on. I have gained 20 lbs. back. Three weeks ago I joined WW and decided to do the Flex points because I didn't trust myself with the Core Plan. I lost 8 and 1/2 lbs. in two weeks. The third week I gained 2 lbs. back even though I watched more carefully than the previous 2 weeks. Two weeks later I gained 2 1/2 more lbs. Now I am really depressed. Do you really think the Core Plan will work for me? I never can say that I am really stuffed when I eat. I can sit down and eat right after I eat a full dinner. I don't do that but I could. Do you have to watch portions on Core?
Thanks

[David]

Weight Watchers "Core Plan" is just another way to rip off all of you who can't seem to understand that "YOU" need to educate yourself about what's in the foods "YOU" eat daily. i.e( the calories,Protein, Carbs, Fats). Why do you insist on the easy way out? Weight watchers doesn't care who you are and couldn't give a damm whether their "Core Plan" helps you in the long term (not!)to keep the weight off. I speak from over 23 years of experience as a Health education Specialist and have "educated" literally thousands of clients regarding whats in the foods they eat and how to structure their meals correctly. No gimmicks, no marketing ploys, no hype. "You" MUST EDUCATE yourself or find a reputable nutritionist (very hard to find) who teaches life-long food-education and can show you how to control what you eat. I pity those of you who can but won't take head of this message and will continue to look for the easy way out (in vain).

[Laurie]

David, you are SO misinformed. You also have a big ego saying you are one of the few nutritionists that knows anything. Sheesh - get away. The Core Plan is a HEALTHY way to lose weight (have you even looked at it?), and it is in no way an "easy way out." It is not a diet, it is a way of reconditioning your palate to enjoy healthy, simple food prepared without all the greasy refined crap. As a Lifetime Member I don't pay any money to go to meetings, where I get a lot of motivation to continue eating healthfully, so how are they ripping me off? I can even get a job as a leader with them. The Core Plan teaches people how to eat healthy food, and how to pay attention to fiber and good/bad fats in foods. I think that is more important in many cases to prevent disease than carb/protein ratio. Depending on what kind of exercise you do, you can tailor-make the plan to fit high carb (runners) or high protein (body builders). Some days should be higher carb than others. Yes you do have to educate yourself because we are all so unique in our needs, but the leaders and other members can help because they have been through it. The core plan is lifelong food education (you seem to think it is not, David), and it has worked for me for 4 years now, I have kept off ALL the weight I lost (50 pounds). You need to lose weight slowly for it to stay off, and WW emphasizes that, so don't get impatient! You'd rather it stay off - so lose 1-2 pounds a week. If you're really obese you'll lose more. But you'll get there!

[ANDY D]

My wife and I started core plan three weeks ago. I feel we have been eating more food. She has lost over ten pounds and I have lost 8. With high blood pressure, diabeties I feel that this is a doable plan for life.

[eldamaria]

I have decided to try core for a week and see how I feel and if I have lost weight. So far so good... Today is Valentine Day and I even had, melted 1 oz. of chocolate and dipped strawberries for a real treat. So it cost me 3 points for the chocolate. so. that is what the 35 points a week are for. I am going to give this a real try and see. I have lost 25 pounds with the floexpoint program and it was getting a bit (boring). so I'm trying something new. I can always go back nex week. for all you new people out there... we have nothing to lose, except pounds !!!!!!!!!

[Lilac]

Thanks for putting this website together. I am new at doing the Core program and have received good feedback from you. Someone asked about peanut butter and I wondered too is that ok to have with Core and does it have to be all natural? Feeling positive and have checked this program out with a nutritionist who said it's a good food plan just needs nuts, thought I could use that as part of the additional points.

[Alice Greene]

One of the struggles with the Core program is learning to identify our hunger levels and to understand what is driving us to eat when we aren't hungry. The trick is to become more mindful, to eat enough throughout the day and to find ways to cope with emotions without using food. I am an Intuitive Eating coach and I help people doing the Core Plan to succeed. While I'm not an expert on the Core Plan, I am in nutrition and balanced eating. Maybe I can be of help.

[Geena]

Lilac,
Peanut Butter, 1 Tablespoon is worth 2 points ( I assume that it has to be natural--the better choice). Twenty Peanuts are also worth 2 points. I agree with you that nuts should be included; some people include them and don't count points, others DO count them. It's up to you--either way, it seems that people still lose weight. The 'good fat' in nuts (ex. walnuts) has got to help in the same way that olive oil does. Good luck!

[Tootsie]

I am on my 3rd week going on my 4th and have lost a total of 14.2 lbs. My sister has lost 10 lbs and I am telling you it is awesome feeling! My favorite snack is the chocolate fat free pudding. That helps my cravings. I too had a couple of small chocolates on Valentines. And I didnt feel guilty because I knew that for once I had control of my chocolate indulgence. Good luck everyone.

[Anne]

Hi, I started the Core program 6 weeks ago and am sad to say I have lost all of 2.4 pounds. It is so discouraging! I am 51. Is it my metabolsm? I exercise about 3-4 times a week. I have read how others have lost so much more in less time. Any encouraging words? I really do feel that this is a great and healthy way to eat. Has anyone else started out this slow??

[Sara]

I'VE GOT SOMETHING TO TELL ALL OF YOU LADIES (AND GUYS)!!
I started WW 2 weeks ago and I lost 6.5 pounds my first week doing CORE. YOU SHOULD REALLY READ THIS: Here's my bit of advice:
follow what the book says!! It's so much easier to just eat what it says and stop trying to give yourself a stroke figuring out the 35 points and how to factor in the stuff you want to eat or the stuff you ate before you started. obviously, you shouldn't eat the same things you ate before joining or you wouldn't be a member!! Example: i LOVE chocolate/candies/sugary things... but since i started WW, instead of trying to limit myself and count tiny points eating a thumb-sized piece of chocolate - i CUT IT OUT completely!! sure you can eat 2 points of chocolate, but SERIOUSLY after the first tiny piece are you REALLY going to put it away and not agonize over the rest of that hershey's in your drawer??? of course not! so just don't do that to yourself!! It's called the CORE plan, not the TORTURE plan!! so listen up ladies(and the occasional guy): just give it up!! don't buy those cokes, chips, candy, and other teasers. stick to the book!! don't tempt yourself!! ALSO: get a buddy - but here's the kicker - get a buddy to work out with that has the body you want!! my best friend (roommate as well) has a KILLER body and we go to the gym EVERYDAY. To see her sweating right along with me is proof that yeah, she has a phenomenal body, but she also works her ass off to be so hot!! i followed the book and only the book my first week and worked out everyday and dropped 6.5 pounds.
So, i know you can do it! i still have 134 pounds to go, and yes, that's a lot, but i can do it (insert Rocky theme here). BUT i also tell myself that being obese is just not an option anymore. I know how much this process SUCKS, its killer for me too! I am 20 and a junior in college, pre-med, and i support myself financially all the while being surrounded by skinny sorority girls who scarf pizza in the union while i stare lovingly at my fruit-cup. so DON'T try to match my stress level!! stress cannot be cured with food, BUT it has been proven that exercise WILL.
DON'T GIVE UP!!! in a year when i've lost my weight and i am SO MUCH HOTTER than all of those girls COMBINED, (oh you just wait and see, add 1 to the population of hot girls in texas!) food will not seem as important to me as buying those sexy Versace jeans i've had my eye on forever.......
i'm full of inspiring ideas, feel free to e-mail me! we can be WW buddies!
If it seems like I have a skewed view of myself being 140 pounds overweight, it's because i DO! sure i'm seriously overweight, but I still get strangers who stop me to tell me that I have a beautiful face and great skin.... so DON'T think that being overweight makes you unattractive, because it doesn't. and if you get dirty looks or comments from the plastic blondes or beefed-up steroid-mongers at the gym while you are sweating off those pounds....do what i do:
Ask her/him this:
"why is that you will look at me like that because i'm overweight but then will turn around and give me the SAME look when i am working my ass off trying to do something about it?"
works everytime....