Weight Watchers Core Plan is Working!

I had my second weigh-in, and true to my pattern, my weight loss came in! I'm down a total of 4.2 pounds, and that's a breakthrough for me, typically a very slow loser.

And the best news is, I'm not feeling deprived or hungry! Usually heading into my third week of new-resolution dieting, I'm deep into deprivation mindset - obsessing about what I can and cannot have, fantasizing about my next opportunity to eat something forbidden, trying to find ways of being alone so I can sneak.

None of that is happening this time. I've been trying to figure out why that is.

One factor is definitely the lack of an external limit on my portions. I like the idea that I can trust my body to tell me when I've had enough. Believe me, I *needed* these past years of training in portion control, all the lectures by my leader about halving the restaurant serving and putting half in a doggie bag and so forth. But now I'm appreciating giving myself the limits, and this skill will be critical to maintaining my weight loss.

The other is the good, whole food on the Core plan. If I'd chosen this type of food on the Flex plan, I wouldn't have left myself hungry. My problem was believing too much in the "eat anything you want, as long as you count the points" philosophy. I wanted all kinds of sweets, breads, tortillas - and couldn't imagine going a whole day (much less 2 weeks) without those things.

When I'm feel completely satisfied from a healthy serving of turkey chili, I can make a much more sensible selection to satisfy my sweet tooth. Instead of the two skinny cow ice cream sandwiches I used to have, I'll have plain yogurt with a smidgen of vanilla extract, a packet of splenda, and some sliced strawberries.

The main difference seems to be: I can easily picture myself living this way for the rest of my life. The Core plan foods are an intersection of so many diets I've tried to follow over the years - Fit for Life, remember that one? Only fresh fruit until noon, don't combine proteins and carbs? I used to think, if only I could follow this, I know it'd be good for me and I'd lose. But I didn't feel I could stick to it.

With the Core plan, I have official permission to have my bagels, tortillas, real butter, or whatever - but I'm very much aware that they're highly limited extras. They're the tiny little tip of my own personal food pyramid.

I'm feeling like the captain of my own ship - my own mother, if you will. I'm making these choices not because I'm following some program, but because these are the foods that lovingly nourish my body while carrying me toward my weight AND health goals. It no longer feels temporary, something to survive until I get to goal.

Promising!

Comments

[andrea]

Hi there.
I'm so mad at my local Weight Watchers people right now! I came home and looked up the Core Plan, and here I am. They wouldn't tell me ANYTHING about the core plan unless I paid them. Forget that! It seems that at least they should tell you SOMETHING about the plan before making you pay for it. They were so rude -- despite the fact I'm a lifetime member. UNBELIEVABLE. I think I've shelled out QUITE enough money to WW... grrr!! anyway, I think I'll enjoy your blog. Good luck.

[andrea]

Ya gotta love the internet.
I don't know if this is the same as what you'd get in a meeting, but here it is.

The Core Plan Food List
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The plan rules
1. Eat as much of the core foods as you need to feel satisfied.
2. If you want to eat foods that are not on the core foods list use you 35 weekly points allowance.

Vegetables
Fresh, frozen or canned (without added sauce, fat or sugar)
Tomato paste purees and sauce

*Vegetables cannot contain ingredients that are not core foods. (ex regular refried beans, pork beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles are not core foods.) Vegetable juice is not a care food.

Fruits
Fresh, frozen or canned (without added sugar)

*Canned fruit must be packed in water or juice (not syrup) and drained before eating. Unsweetened applesauce is a core food, but sweetened is not. Dried fruits are not core foods. Fruit juices are not core foods.

Soups
Fresh, canned, frozen, or homemade soups made only with core foods
Bean soup (lentil, split pea)
Bouillon
Broth based soup
Tomato soup
*Creamed soups are not core foods.

Starches Grains and cereals
Whole wheat pasta or brown rice or potatoes is limited to 1 meal a day
Barley
Buckwheat
Bulgur
Cornmeal (polenta)
Couscous
Kasha
Popcorn (airpopped or 94% fat free microwave popped)
Quinoa
Rolled oats
Starch vegetables (peas, corn)
Cooked hot cereal (any plain variety that does not contain added sugar)
Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar, are limited to 1 meal a day and must be eaten with fat free milk or plain fat free yogurt.

Lean meats, poultry, fish, meat substitute and egg products
Beef
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak
Filet mignon
Organ meats (liver, brain)
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top sirloin roast

Lamb
Leg roast
Loin chop or roast
Organ meats
Sirloin chop

Pork
Canadian style bacon
Lean ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast

Veal
cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak

Poultry chicken and Turkey
Fresh, frozen or canned
Organ meats
* trim any visible fat and remove skin before eating

Fish and shellfish
Fresh, frozen or canned any variety
*Canned varieties must be packed in water or broth or tomato juice, not packed in oil

Meat substitutes
Dried beans and lentils
Tofu, any type
Vegetarian burgers, frozen

Egg products
Egg, whole
Egg substitutes
Egg whites

ETA: *Ground beef with no more than 7% fat,or ground turkey or ground chicken is limited to 1 meal a day.

Milk products and dairy substitutes
Milk products
Fat free cheese
Fat free cottage cheese
Fat free milk
Fat free sugar free pudding
Fat free sour cream
Fat free plain yogurt

Dairy substitutes
Soy milk (plain)
Soy cheese
Soy yogurt (plain)

Weight watcher smoothies or fat free sugar free instant hot cocoa or reduced calorie dairy shakes is limited to once a day.

Oils, Condiments, and Extras
Oils
Fat free dressings
Fat free margarine
Fat free mayonnaise
Nonstick cooking or baking spray

Include 2 teaspoons of Olive, canola, safflower, sunflower or flaxseed oil each day

Condiments
Baking powder
Baking soda
Capers
Cocktail sauce
Extracts
Flavorings
Herbs
Horseradish
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice (unsweetened)
Mustard
Salsa (fat free)
Soy sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce

Extras
Gelatin (unflavored or sugar free flavored)
WW fruities

Beverages
Coffee (without sugar)
Tea (without sugar)
Diet soft drinks
Club soda
Seltzer (plain or unsweetened)
Water or mineral water

[Ellewiz]

Great info, thank you! I've decided to switch to Core this week. I'm going to stop by my local Weight Watchers meeting place, pay the $12 weekly fee (no registration fee till October), buy all the program materials, get an e-tools code and just not go back. :)

[Kathy]

Thank you so much for all this great information! I'm a Lifetimer also but have managed to gain most of my weight back. I'm basically a low carber (not hard core), so this new plan really interests me.

[Tracie]

You totally rock!!! I am also a lifetimer and embarrassed that I have regained a lot of my weight, an aqquaintance has been doing core and I have seen her drop 28

[Alyssa]

This is a great website! I have been attending WW meetings for about 3 months now and started with the flex plan and lost almost no weight. I started the core plan about 3 weeks ago and have lost 6 pounds!!! I eat so much healthier now than I did before! Keep up the good work!

[Merc]

Thank you so much! I am very intrigued by the Core plan. It seems to make so much sense.

[Andie]

Does anyone know how to eat out on the core plan? I have had great luck on the plan since I had hit a plateau after 6 months and am happy to be losing again but can't figure out how to go to restaurants?

[Andie]

Does anyone know how to eat out on the core plan? I have had great luck on the plan since I had hit a plateau after 6 months and am happy to be losing again but can't figure out how to go to restaurants?

[Maureen]

I'm on the core plan and I have eaten out several times. Often, my fiance and I split 1 dinner if we think the portions will be big. Note that he is 6'1 and 185 lbs and he says he's full when we're done eating! He often eats an extra dinner roll or orders a cup of soup to be sure he's had enough to eat when we share. But enough about him! I just wanted to make the point that you can share a dinner with a guy and he won't go hungry. Most restaurants really serve a lot of food. I am fortunate that I found a nice Italian restaurant near my home that offers whole wheat linguine since 1 serving per day fits the core plan. We shared that dish recently and it was topped with shrimp, garlic, lemon, and a little bit of olive oil. We had an appetizer of mussels (core except for the very light white wine juice it was in), a side salad (I spent points on dressing) and a glass of red wine (4 points). To really save points, I could have used a fat-free dressing with the side salad and had a club soda with a twist of lime. I stick very closely to core foods for breakfast and lunch so I have the points to use at dinner. I also exercise and bank points. Core is easy to stick to going out to dinner if you order items like broiled fish, lean meats, vegetables, baked potatoes or whole wheat pasta. Avoid items like white bread, crab cakes, fried foods, and fast food. Pretty soon some of these items will turn you off anyway. That is what is happening to me more and more.

[Linda]

Love the core plan and have found it easier than the flex plan when traveling. I travel alot and have been trying to find a core food list program for Pocket PC pdas. WW has a great program on etools but only for Palms(???). Is it just me, or are they in the dark ages regarding mobility? Anyway, does anyone know of a Pocket PC program that includes the Core Food List? I've found diet programs, but they're all about calorie counting, which happily is not a concern on Core.

[Lori]

I love WW, and I'm living proof that it works! I've lost 51 lbs. and have kept it off. I don't have the money to keep paying every time they find a new plan. Thanks for supplying me with the core list. It's awesome!

[Amy]

Are you able to have bread with the core plan?

[JODY]

Love your web site, it is very inspiring. I just joined WW last night and I am very excited about the core plan. Thanks so much for all your info. I will check in next week and tell you how I did!!

[Emmalialee Catez]

i really do like the cole plan. i just starts it 3 day go. i am learning a totally new way to eat wright food.
i know i used to eat all the wong foods but now i am eating more vegetable. i eat more fruit too. i used to always drink green tea now i am on a much healthier choice and drinking wataa. i went to the store and bought me a work out CD and it said i would lose 15 pounds each month by just follow instructions in the CD.
I cant believe it! I will be very skinny the next time you see me! You mite even get gealous!
i really like the flex plan too. it given me the choice to eat a burger at MacDonaldes or even 3 large hot fudge cake!!!!
all i do is calculate up the points and voila!
i always eat all my points and always eat all my extra bonus weekly points that make 1 good meal!!! Yummmm!!!
This problems I wants to speaks with you about is that um I am not losing any weight me have surprisungly gained!
I know I followd all of the rules but I think what I mite have done is ate all my bonus points and no exercise. well i did do a little bit of exercise this morning but dont get mad at me because I am at an unthinkable weight and i have trouble to exercise it hurts so bad. OK OK Ill tell you how much I weigh i weigh 420 pounds. i really dont see how i gained all this weight! i recall a couple of days ago that all i ate was 2 apples and i woke up in the morning and went to the scales and weighed and i had gained 3 pounds since the night before! i cried because i said i was going to go on a diet to lose weight not gain but it is sooooo impossible to lose i need help.
I have been really depressed and i think i should go to doctor to snatch depression medicines. i would take 10 pills a day if it help me lose weight. does anyone reading this know a good diet pill? i take a tylenol every day but i dont really help unless got a head attack. Excuse me i got heart attack messed up with headache --- ha ha --- i do that all the time! ---o well you know what i meant. i meant headache. yes i do.
I like Eminem song just lose it it gets me motivated to exercise. You might think that i am very silly if i told you what exercise i did everyday. i get out of bed every morning but thats only to eat breakfast and i take my daughter to day care cause i dont feel like watchin her. i love my daughter i just cant stand her cause she wants me to take her places in the car and i am un able to get out of bed to drive her. i know i am a pathetic mother,but what else can i do? at least she can see her little friends at the day care center. they have toy's there right? she be fine. she will play with toys. she touch her self it makes her smile.
ok back 2 subject------ the cole plan is great. u try it. i like it. u like it too. dont deny it. yes you do!
BYE BYE

Tink you ,your best friend,

Emmalialee

[jana]

I am just starting the core plan and I agree with andrea's saying that the WW people are rude when you try to get what the core plan was. I to was told that they would tell me when I pay. Thank you very much for posting the list. I cannot wait to lose this winter fat, and look great in the summer time!

[Nicki P]

I thought you got free meetings and weigh in's when you are a lifetime member?

[qotu]

Yes, you do get free meetings and weigh-ins if you reach lifetime goal AND maintain it for 6 weeks AND keep coming to weigh in at least once a month AND you are still within 5 pounds of your goal. Whew! A pretty tall order :)

I'll let you know how it works out *when* I reach goal. I've joined several times over the years, never made it to within spittin' distance to goal, though always lost, and always kept the lost weight off longer than with other diets.

That's what brings me back - the fact that this is the way people are *supposed* to eat. Especially Core, IMO. Whole, unprocessed, natural foods. Imagine that!

[karina]

Hi, This is a great site. I have been on WW for about 6 months now and I keep going up and down. I have been doing the Flex plan when I do anything at all. But I really liked the Core plan when it first came out but I was afraid to try it b/c I was worried that I would not beable to stick to it. But over the last few weeks I haven't been able to stick to the Flex plan either. So I decided what the heck I should just go for it. I know that the Core plan is more of what I should be eating anyways. Today is my first day. So far, so good. Anyway, anyone that is doing Core that would like to email or even if you are just doing Flex and wanna email please do so.
Good luck to everyone
Karina

[Renea]

Thank-you for developing the core program for weight watchers. This is my third day on this plan. My husband and I are excited about it, because we dont have to count points in every thing we eat. This is usualy how we eat any way we have just swiched to fat free insted of the other.

[Kathy]

Just FYI. I posted here in October. I did finally rejoin this past Thursday (01-13) and I think I'm really going to like the Core Plan. I had regained 15 pounds since I made goal and Lifetime.

However, I've had a rough start. I have been on the go and not at home and not in full control of my food choices. I know I can learn this, so am really looking forward to staying on this plan!

My leader (knew her in high school) has switched to the Core plan and really likes it much better.

[Cathy]

This is my first week on Core. I'm a lifetime member who gained a bunch back and decided to start back up with WW last April. I remember when they came out with the Core plan, I said 'NO WAY!'. I can't do without my breads and sweets! Then, I hit a plateau. I've been sitting around the same weight since October. I had started slacking off on my journaling. In short, I was getting bored and lazy. A girlfriend joined WW two weeks ago and started the Core plan. She lost 6.4 lbs the first week and told me she had felt completely satisfied. So, I decided to try it. I LOVE IT! Eating the food on the plan is fulfilling and I'm finding that my 'need' for the foods that I had craved before is actually non-existent. Plus, it's not as difficult as I thought it would be. It is taking a little bit of thought, but I'm having fun renovating recipes and finding that they taste VERY good, even with the fat free items in them. I weighed myself this morning and the scale shows a 3.4 lb weight loss since last Thursday!

[kim kelly]

i can't believe it. was laying in bed this morning wondering about the new core program and thinking about joining ww but not really wanting to because for me, those meetings don't do it. then i remembered that the net has everything and anything you need. so i typed core program into dogpile and your site was the first or second in the list! thank you for sharing this info with us. am i understanding that there is no measuring or counting with this food list? eating till you're "full" is a scarey concept to me. thanks.

[Debbie]

Like your site - I found it this morning while searching for WW receipes to enter into my NEW cooking program. I've been on core for 12 weeks now - and have lost 23 lbs. I can't believe it - as my past attempts on WW flex were fruitless. And I too, have lost cravings for carbs and sweets. My treat is the WW or Slim-a-bear icecream. I'm trying to increase my exercise habit to more than the 3 times a week on the treadmill... but even that seems to be helping!

[Toni]

How do Smart Ones and Healthy Choice Soups work with Core? Do you have to count them as flex points or are they considered Core foods? Thanks for all the helpful info!