Thursday, May 14, 2009

How I "DO" Weight Watchers- Drink my Water and eat plenty of Fiber (Fiber ONE)

Tomorrow is my 10 week weigh in. I am 2.6 pounds from my 10% and am really REALLY hoping that it happens. I am feeling fairly confident and I am going to tell you why. Having never been involved with WW before I started out obsessed, following every single detail and journaling EVERYTHING!! Which put me off to a great start. I still absolutely believe that journaling is the single most important thing you can do, but I have also discovered based on my journals what works for me and what doesn't.

What I have figured out is:
1) I can't eat the same number of points everyday and be as successful as when I mix it up with the same net result. Example, Friday is my weigh in day- 10 AM. After weigh in I will still watch, but go out for lunch, maybe dinner and give myself some extra points. Right now I get 26 points per day. On Friday's I consume 35-40. On Saturday I use 28-33 depending on what I did on Friday, the more I use on Friday the less I use Saturday.
Then Sunday comes- this is my big back into the program day and I religiously my 26 points. Monday & Tuesday- 23 points
Wednesday and Thursday- 21 points
Now obviously if you receive fewer points than I do it would be unhealthy to cut back that much, but you could work on the same principal with the points you have. It is simply what is most effective for me- well I think because this is the first week I have tried it- but I really feel like a bigger loss is coming.

2)I consume 35+ grams of dietary fiber a day (usually 35-40). I did some research and found that at the University of Kiel in Germany, the Department of Human Nutrition and Food Science found that for every gram of fiber we eat, we eliminate 7 calories. Based on this average, if you consume 35 grams of fiber each day, you will eliminate 245 calories daily. At that rate, you will eliminate 7,595 calories in one month (245 x 31 days). That equals 2.17 lbs. each month or 26.04 pounds each year simply by increasing your fiber intake. I believe it because it is working for me not to mention keeping me feeling satisfied.

Now you can not get that much just from eating your veggies. I am a huge fan and believer in the Fiber One Products. For example the Honey Clusters cereal has 13 grams of fiber- and is a great snack, the bars all have 9 grams , Fiber One yogurt has 5 and a Thomas's light English muffin has 8. That adds up to 35 without even counting fruits, veggies and other grains.

3) Drinking at least 64 oz of water a day - I don't know why I just know it helps. Here's another interesting fact about water... It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:

The temperature of ice water can be estimated at zero degrees Celsius.
Body temperature can be estimated at 37 degrees Celsius.
It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
There are 473.18 grams in 16 fluid ounces of water. So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant.
But let's say you adhere to the "eight 8-ounce glasses of water a day". In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up.

I have some other things that I think help me more- but I am still working on them. The ones here are ones I am sure are working and 2 of them have scientific proof they help. I know this is not for everyone but I wanted to share what I have figured out is best for me. Wish me luck -- I hope I am celebrating my 10% tomorrow!!!!


  1. Good Luck!! It sounds as if you have the plan down pat,you are doing awesome!

    Fiber One Toaster Pastries...Nummy special breakfast!!

  2. Great post!

    How you eat is like the old Wendie Plan. Have you heard of it?

    I agree with you on the fiber. I start the day with 1 serving of Kellogs Complete and 1 serving of Fiber One: 19 grams of fiber. I eat Fiber One cottage cheese every day at lunch, another 5 grams. Everything I eat has a lot of fiber in it. I probably average the same as you. It keeps me full!

    Very interesting about the water. I always drink ice water, not room temp. I had no idea I was expending energy warming it up. Cool.

    Good luck at your weigh-in, I hope you reach your 10%!!!

  3. I love and appreciate how you work things out with points. I do something very simular. I always have problems with water though, I don't like water!