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06-19-2004, 01:50 AM
4 Steps To Staying On Track Over Vacation
~ Avoid Vacation Amnesia
Now that summer has hit there's a threat that could wreak havoc on your weight-loss plans. It's called Vacation Amnesia and it strikes when you take a break from work and forget about your weight-loss plans as well.
The symptoms — abandonment of efforts, loss of motivation — can be contracted during any part of life, not just during vacation. They can creep into periods of stress, happiness, or even boredom. But they don't have to be fatal. Follow our 4-step "Avoid Vacation Amnesia" plan, and you'll come away feeling good about the progress you're making toward your weight goals.
STEP 1: Choose Your Option
You've probably heard your Leader or other Meetings Members talking about Winning Outcomes, a powerful tool from Weight Watchers Tools For Living. Setting a Winning Outcome is like setting a goal, and it's important to do it before any potential loss of motivation.
When you know that a difficult weight-loss situation (like a vacation) is approaching, choose whether you want to come out of it having lost weight, maintained the weight you've already lost, or having relaxed a little bit and maybe even gained. Knowing ahead of time what you want the outcome of your efforts to be will help you set up a plan of attack.
STEP 2: Determine Strategies
Consider what aspects of your upcoming vacation might make it difficult for you to stick with the Winning Outcome you set during Step 1? How will you manage offers of food and snacks? How will you eat out in restaurants? Will you look for Weight Watchers Meetings where you go? How will you exercise?
STEP 3: Gather the Necessary Tools
Before you go away, you may find it easier to make a list of the things you'll need to pack; things that will make it easier for you to stay on track.
For example, what things will you need for your work-out? Do you have favorite healthy snacks that might be difficult to find where you're going? Are you prepared to track your POINTS® values even while you're away from home, by logging in or using a printed POINTS Tracker sheet?
STEP 4: Make a Post-Vacation Commitment
Vacation Amnesia can often linger for days or weeks after the actual vacation. Some people can feel like they fell so far off track while they were away, they might as well just keep eating a lot and start up again later. Decide before you go that no matter what happens, you'll pick up your efforts again the day you get back.
~~~
~ Dropping the Pounds, Family Style
When Annette's family gathered in upstate New York for a camping trip in the summer of 2002, it was a big event for a big family – there were 40 family members in attendance. But there was no denying that a few things were actually getting smaller, namely, Annette's sisters Elizabeth and Karen, and Karen's husband, Ron.
"I was blown away by how great they looked," says Annette, who had not seen them since Christmas 2001. What had they done between Christmas and the camping trip? Joined Weight Watchers®, and started losing weight.
Annette and the others also took note of what Elizabeth, Karen and Ron were eating. "They were not just eating rabbit salads," she says, remembering her surprise. Annette was inspired enough by their success to join them at Weight Watchers, and has now lost 31 pounds*.
Other siblings were inspired too, and upon returning to their own homes all across the country, a few others decided to give Weight Watchers a try. "And that is when the e-mailing began," explains Moira, who recently returned to Weight Watchers after having her third baby. "Those on Weight Watchers wrote to all of the rest of us about their successes, while those of us considering joining fired away with questions about what it was like. Then, as more of us joined, we began trading recipes, sharing tips and cheering each other on."
"With all the e-mailing I started to feel left out," says Mary, another sister. "Plus I didn't want to be the only one left being fat." So she joined — and has lost nearly 24 pounds*.
By Christmas 2002, nine members of the family had joined Weight Watchers. "I think we were most encouraged by our youngest sister Karen, who lost 42 pounds*, and her husband Ron, who lost 30*," says Moira. Karen and Ron are both now Lifetime Members. That Christmas, the siblings decided that their goal was to get even closer to their goal weights, in time for their parents' 50th anniversary party in May 2003. And, with support from each other, they succeeded.
"At one point, Elizabeth, who'd been the first to join, was ready to quit. She had gained a few pounds, while the rest of us were losing," says Annette. "But, we wouldn't let her bail. We kept reminding her of how far she had come. She ended up staying with it and losing 23 pounds*."
"There have been times when I have gained a pound or so," says Mary. "I will feel a little down and then the next day another family member will e-mail that they lost two pounds. That's all the encouragement I need. I avoid the kitchen, knowing that I don't want to have to report going up again."
Sharing ideas, recipes and food tips also helps to keep the family moving forward. Someone discovered a type of low-cal popcorn and spread the word. Another sibling shared the delicious recipe for a Black Cow: 8 oz of diet chocolate fudge soda with ½ cup of low-fat vanilla ice cream.
Karen, for one, says that having the support of her entire family as well as her husband was just the motivation she needed. "I knew I needed to lose weight, but I was nervous to take the first step. My husband, who had not stepped on a scale in years, agreed to go to Weight Watchers Meetings with me."
"I thought I was just there to support Karen," says Ron. "I knew I had gained a few pounds. But when I stepped on the scale that day, I was shocked to see that I was 30 pounds overweight."
They went to Weight Watchers together every week until they reached Lifetime in the spring of last year. "My goal was to get down to 140 pounds," says Karen. "That required me to lose 43 pounds*, but now that I've done that, I want to lose two more pounds, cause I want that extra star!"
This family has piled up the stars, which are given at Meetings for every five pounds lost. And they were all certainly shining like stars when they gathered to celebrate their parents' 50th anniversary in May 2003. "It's amazing," says Brian, son of Annemarie, the eldest sister, who has lost over 33 pounds*. "At my grandparents' party, everyone looked so much happier and healthier. It is like we are a totally different family."
"We all had new outfits and new bodies," Annemarie says with joy in her voice. "Everyone was ecstatic. We had to keep reminding ourselves that the party was about Mom and Dad, and not about how amazing we all looked and felt!"
*Results not typical.
>>>> The Buddy System
You know the old saying, "two heads are better than one"? Well, that holds true for weight loss, too. Working with a partner to eat right, exercise, and solve problems can boost your chance of weight-loss success. "Having a partner can be incredibly beneficial," says psychologist Joshua Klapow, Ph.D., associate professor of psychology at the University of Alabama at Birmingham.
In order to benefit from having a weight-loss buddy, however, you need to pick the right person. Partnerships work best, Klapow says, when the following hold true:
You have similar behavior goals. Your buddy system will work best if your goal — to exercise four times a week and eat on plan, for example — matches your potential partner's goals.
You have a similar commitment to eating right and exercising. If you are very serious about losing weight and your partner is wishy-washy, the partnership won't work.
Your schedules mesh. You can't jog together easily if your partner works days and you work nights.
You agree to reinforce positive behavior and offer each other lots of praise. "If a new behavior is not reinforced, it won't stick," Klapow says.
Jealousy won't be an issue. Good buddies are supportive even during weeks when one loses weight and the other gains.
You exercise at similar intensities. An effective partner not only shares your activity, but does it at the same intensity as you. If you walk fast and your buddy dawdles, someone will have to change speeds.
You see each other in person. Pairing up with a buddy on-line or over the phone can be helpful, but Klapow says that face-to-face partnerships are more successful.
You do more than just form a buddy system. Losing weight with a friend is just one of the strategies that lead to weight-loss success. You'll multiply your chance of succeeding by following other proven strategies as well, such as writing down what you eat and charting your physical activity.
If you can't find the perfect buddy in your circle of friends and acquaintances, look in your community. Post a buddy-wanted note at work, church, social organizations, or the local parks and recreations department. Or consider approaching someone you see at Weight Watchers Meetings or someone you know from the message boards who lives in your area (be sure to take safety precautions when meeting a stranger). "You'd be surprised at how many people who are doing this alone would be happier doing it with a partner," Klapow says. "Someone has to take the initiative."
You both will be on the road to weight loss in no time.
~~~
~ Summer Weight-Loss Danger Zones
Summer is full of fun things to do. Fairs, amusement parks, ball games, family picnics. But when you're working toward a weight goal, summertime fun can suddenly seem scary. How are you going to resist all the "bad" food that goes along with it?
After all, in many ways the fun part of hot weather's weight-loss danger zones is the food: Fried dough, pretzels and hot dogs, mayonnaise-y macaroni salad. But the fact that you're counting your POINTS® doesn't mean you have to stay home. With a little planning, you can enjoy summertime traditions without blowing your budget.
One Weight Watchers user had a great experience at her county fair earlier this summer, because she was able to plan ahead and fit her POINTS into the day. "I saved my FlexPoints, ate light for breakfast and lunch, and then was very choosy at the fair," she says. "I even had enough POINTS left over for one-quarter of a funnel cake! And with all the walking we did, I probably earned activity POINTS!"
Summertime, and the Planning Is Easy
When it comes to hot-weather hazard spots like fairs and family picnics, planning isn't just helpful, it's crucial.
"If you don't plan ahead, and you get hungry when you're [at the event], it's very easy to end up eating high-fat food even when you don't feel like it, says Dr. Rick Kausman, author of If Not Dieting, Then What? (Allen & Unwin, 2002). "It is normal to eat some high-fat/high-sugar foods sometimes, but you want to be able to have it when you really feel like it, rather than just because it's there."
Try these before-you-go steps and summertime events can be on your calendar again, guilt-free:
Pack snacks. "If you bring healthy snacks with you, you'll have the types of food on hand that you would choose to have, so you aren't forced to leave it to chance." So put some portable treats in your purse before you go: chopped veggies, an energy bar, even a sandwich. Something you can reach in and grab when you feel a little hungry.
Use FlexPoints. Of course, who wants to eat nothing but carrots at the family picnic when everybody else is enjoying favorite foods? It's important that you allow yourself tastes of the foods you love — the trick is doing it in moderation so it fits into your POINTS plan. So, in addition to your back-up stash, make sure you have FlexPoints to spend when you get to the event. The POINTS Tracker makes it easy.
Prepare your mind. After a lifetime of indulging in the types of foods you're now trying to limit, it can be hard to say no. Prepare mentally for the challenge with the help of Mental Rehearsing from Weight Watchers Tools for Living.
Pick Wisely. Figure out the POINTS values of favorite foods ahead of time — that way, you can make wise choices when you're there. Look at the list below for help.
~ Summer Danger Zones 1 and 2: Amusement Parks and Fairs
Kebabs, 8 POINTS for two small skewers
Corn on the cob, 1 POINTS per ear
Corn on the cob with two tablespoons butter, 7 POINTS
Smoothie (2 cups), 4 POINTS
Grilled turkey leg (large, with skin), 27 POINTS
Funnel cake, 12 POINTS
French fries, 10 POINTS
Foot-long corn dog, 8 POINTS
Belgian waffle with whipped cream, 9 POINTS
Fudge (1 piece), 3 POINTS
~ Summer Danger Zone 3: Ball Games
Chili dog, 7 POINTS
Pretzel, 3 POINTS
Nachos with cheese, 9 POINTS
Beer, 3 POINTS
Peanuts, 4 POINTS
~ Summer Danger Zone 4: Family Picnics
** WeightWatchers.com's Roasted Potato Salad with Shallots, 4 POINTS
Servings | 6
Preparation Time | 20 min
Cooking Time | 30 min
Level of Difficulty | Easy
side dishes | Give this salad a different twist by varying the seasonings and herbs - lemon, thyme, sage and rosemary are all delicious alternatives.
Ingredients
3 pound potato(es), small and white, halved
1/8 tsp table salt, or to taste
2 tsp vegetable oil, or walnut oil
4 medium shallot(s), finely chopped
2 medium garlic clove(s), chopped
2 Tbsp white wine vinegar
6 slices cooked crisp turkey bacon, chopped
1 Tbsp thyme, fresh, minced
1/8 tsp black pepper, or to taste
Instructions
Preheat oven to 500°F.
Spread potatoes on a baking sheet and spray them with olive oil spray. Roast until brown and tender, about 25 to 30 minutes, turning occasionally. Season while hot, then cool to room temperature.
While potatoes cook, pour walnut oil into a large nonstick sauté pan and warm over medium-low heat. Add shallots and garlic and sauté until very soft and beginning to brown. When shallots begin to stick, stir in vinegar a little at a time. Set aside.
In a large bowl, stir together potatoes, bacon, shallot mixture and thyme. Season and serve.
++++ Regular homemade potato salad (1/2 cup), 7 POINTS ++++
**WeightWatchers.com's Macaroni Salad, 2 POINTS
Servings | 12
Preparation Time | 25 min
Cooking Time | 0 min
Level of Difficulty | Easy
side dishes | Substitutes for high-fat mayonnaise and sour cream help give this salad its classic flavor, without the classic POINTS®.
Ingredients
4 1/2 cup cooked macaroni, kept warm
3/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
3 Tbsp sweet pickle relish
1 medium sweet red pepper(s), diced
1 medium green pepper(s), diced
1 medium carrot(s), diced
1/4 cup red onion(s), minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
While macaroni is still warm, place in a large bowl. Add mayonnaise, sour cream and relish and toss to coat. Add peppers, carrot and onion; toss to combine. Season to taste with salt and pepper.
Serve warm or chilled. Yields about 1/2 cup per serving.
Chef's Tips
We renovated Macaroni Salad by:
Swapping fat-free mayonnaise and sour cream for their high-fat originals.
Adding fresh vegetables for flavor, color and a nutrient boost.
++++ Regular homemade macaroni salad (1/2 cup), 6 POINTS ++++
**Fresh veggies and WeightWatchers.com's Very Veggie Vegetable Dip, 1 POINTS
Servings | 8
Preparation Time | 15 min
Cooking Time | min
Level of Difficulty | Easy
sauces | Similar in texture to salsa, this colorful veggie-packed dip can be whipped up in minutes. Try it with fresh vegetable sticks, baked chips or toasted pita wedges.
Ingredients
24 oz jarred roasted red peppers (water-packed), undrained
2 medium garlic clove(s), minced
1 Tbsp ginger root, fresh, minced
2 tsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 medium yellow pepper(s), diced
1 cup mushroom(s), diced
1/4 cup basil, fresh, chopped
Instructions
In a blender or food processor, combine roasted peppers, garlic, ginger and mustard. Purée until smooth; season to taste with salt and pepper.
Transfer mixture to a large bowl and fold in remaining ingredients. Yields about 1/4 cup per serving.
++++ Potato chips (14), 4 POINTS ++++
++++ Apple pie (1 slice), 10 POINTS ++++
~~~
~ 4 Steps To Staying On Track Over Vacation
Looking for a healthy, active vacation that will help you get fit and lose weight but won't feel like boot camp? There are plenty of options out there if you know where to look. Walking tours, inn-to-inn rafting trips, spas, dude ranches, golfing, sailing in the Caribbean … even some cruises offer dieters the chance to relax, eat smart and get some exercise.
"Just go to a travel agency you trust with either a destination or an activity in mind," says Joyce Gerrick, a Fort Worth, Texas, travel agent. Or, once you have some idea of what you want to do or where you want to go, try a quick web search and see what comes up.
That's what we did, and look at what we found:
Cruise and lose. Cruises are notorious for the splurge-or-sink attitude, but some ships, such as Carnival's Destiny and Triumph, have gyms you could definitely shake a leg in. With tons of equipment and plenty of room, they leave you with no excuse not to get your exercise in. Plus, there are plenty of low-calorie options at the buffet.
If you've got your heart set on a cruise, go for it! But keep the health and fitness opportunities in mind as you question your travel agent or search through sites such as iCruise.com (where we found out about Carnival's gyms). Ask if there are active excursions at port. See if they can give you a sample menu. And beware of "free-food syndrome" when you cruise. The potential cost of those all-you-can-eat buffets — weight gain — and don't go back for seconds!
>>> How to Cruise Without Gaining Weight
Before you set sail, focus on taking good care of your body through physical activity and healthy eating. Acknowledge that food will be everywhere – after all, cruise ships are the biggest buffet of them all – and drop the notion that you have to eat everything in sight to get your money's worth. After all, just think of the value of your fare if you had a wonderful, relaxing vacation and you lost (or maintained) your weight! Priceless.
Then try these slimming strategies:
1. Don't eat at every presented mealtime. Start your day with
continental breakfast, breakfast in the dining room, the
breakfast buffet or room service — not all four. Choose the
one you'll most enjoy and that will best meet your dietary
needs.
2. Grab fruit from the dining room or off of the buffet table
for between-meal snacks. After all, if you go too long
without eating, that innocent cup of afternoon tea can turn
into tea, tea sandwiches, cookies and scones.
3. Make special food requests. Ask that a plate of crudités be
put on your table each night in the dining room. Rolls and
butter will be much less tempting that way!
4. Discuss special dietary needs with the restaurant manager.
Can you get steamed lobster tails (with lemon juice, not
drawn butter), poached salmon or extra steamed vegetables?
5. Check out the "spa cuisine." More and more cruise ships have
a set menu each night featuring healthier (often lower-calorie)
dishes.
6. Mix and match. In other words, order a double shrimp cocktail
for a main dish and a vegetable-based soup or consommé as an
appetizer.
7. In general, request a lovely fruit plate for dessert instead
of soufflés, pastries or chocolates. But make sure to plan
for a few indulgences so that you don't end up feeling
deprived. Simply decide what you'd most like to indulge in
before you set sail — desserts, hamburgers and fries from the
poolside grill or some options from the midnight buffet — and
log a few laps around the deck to help "pay" for them.
8. Take advantage of the variety of light fare on buffets –
tropical fruits, an endless array of cut-up vegetables,
shrimp cocktail, freshly carved turkey breast and more.
9. Focus on activities, not food. If you're afraid that pre-
dinner drinks may lead to too many cocktail nuts, go to a
pre-dinner lecture instead. And if the midnight buffet is
too tempting, spend the wee hours at the late night movie.
10. Be active! Take part in morning walks on the deck, bike in
the gym, and boogie in the disco. Use the stairs, not the
elevator, to get from deck to deck. And be sure to stroll
around the ports and take advantage of exercise-oriented
excursions.
Explore the great outdoors. If you've ever wanted to see Glacier National Park in Montana, or Acadia in Maine, why not do it now? Being outdoors is awesome motivation to move, move, move. And cooking over a campfire rather than eating in a restaurant usually makes watching your calorie intake easy. Plus, you can camp anywhere. We found tons of great trips and tips — including some to Acadia and Glacier — on GORP.com.
Choose your sport. Walk. Or bike. Or run, if you're feeling really enthusiastic about an exercise-oriented vacation. On web sites such as Travelocity's iexplore.com and Expedia.com, you can plug in the where (say: Alaska) and your special interest (scuba, golfing, skiing, etc.), and you'll find a list of the trips and prices that are at your disposal.
Do your trip the healthy way. Of course, being on a weight-loss plan does not mean you have to forego the trip to London, Mexico, or Niagara Falls you and your family have been planning in favor of a trip with a fitness-specific theme. But try to spend your time on walking tours, not bus tours. Enjoy the local cuisine, but not to the exclusion of other activities. Find out beforehand what sights you'd like to see — and we don't just mean restaurants! You'll be less likely to gain weight if you spend more of your time sightseeing, and you might even come home in better shape than when you left.
~~~
~ Are You Ready for Your Reunion?
School reunions present the perfect opportunity to return to your roots — and show off. Some of your former classmates may look forward to the big day as an opportunity to boast about financial success or flip through family photographs. But for others, an impending reunion might be the final push needed to shed those extra pounds.
"A reunion can trigger our hopes and desires and connect our past to our present. It can be the catalyst for renewing friendships, settling scores and initiating change — especially weight loss," says Miriam Biddleman, a psychologist at Columbia Presbyterian Hospital in New York City.
Patty Anglin, a Weight Watchers leader in Manhasset, New York, is proof that reunions can be powerful motivators. As she describes her 20th reunion at St. Michael's High School, in the hometown where she still lives, Patty recollects: "I snapped like a wet towel when I overheard a former male classmate refer to me as 'a fat pig.'"
The cruel remark initially set Patty off on a period of emotional eating. But a few years later, when she registered to join the committee organizing her school's 25th reunion, the comment put her on a new course — and with plenty of resolve. With the reunion date set ten months away, Patty was spurred on to join Weight Watchers, where she met her goal and lost the weight … in plenty of time for the big day.
"Whenever I felt tempted to get off track, I envisioned payback time," she says.
Payback time came — and packed a double-punch: First, when her former nemesis blurted out, "You look beautiful!" And again when her classmates voted her "Best Looking After 25 Years."
"That night," Patty remembers with unabashed enthusiasm, "was unforgettable. But the real joy came from realizing I was in control of my life. That was a much deeper accomplishment."
Ready, Set, Reunion
Psychologist Miriam Biddleman agrees. "If you diet just for a reunion, your weight loss will probably have as much staying power as a prom corsage," she says. "The only person you should be losing weight for is yourself."
So before you use your school's upcoming affair as a weight-loss motivator, look over our Reunion-Ready Checklist: Answer yes to the five signals listed below, and you can mark the date on your calendar and move to the head of the class:
I want to prove to myself that I can stick to my goal.
I'm proud of the other accomplishments in my life.
I plan on radiating from the inside out.
I'm looking forward to meeting old classmates and catching up.
I'm going to dance the night away.
~ Avoid Vacation Amnesia
Now that summer has hit there's a threat that could wreak havoc on your weight-loss plans. It's called Vacation Amnesia and it strikes when you take a break from work and forget about your weight-loss plans as well.
The symptoms — abandonment of efforts, loss of motivation — can be contracted during any part of life, not just during vacation. They can creep into periods of stress, happiness, or even boredom. But they don't have to be fatal. Follow our 4-step "Avoid Vacation Amnesia" plan, and you'll come away feeling good about the progress you're making toward your weight goals.
STEP 1: Choose Your Option
You've probably heard your Leader or other Meetings Members talking about Winning Outcomes, a powerful tool from Weight Watchers Tools For Living. Setting a Winning Outcome is like setting a goal, and it's important to do it before any potential loss of motivation.
When you know that a difficult weight-loss situation (like a vacation) is approaching, choose whether you want to come out of it having lost weight, maintained the weight you've already lost, or having relaxed a little bit and maybe even gained. Knowing ahead of time what you want the outcome of your efforts to be will help you set up a plan of attack.
STEP 2: Determine Strategies
Consider what aspects of your upcoming vacation might make it difficult for you to stick with the Winning Outcome you set during Step 1? How will you manage offers of food and snacks? How will you eat out in restaurants? Will you look for Weight Watchers Meetings where you go? How will you exercise?
STEP 3: Gather the Necessary Tools
Before you go away, you may find it easier to make a list of the things you'll need to pack; things that will make it easier for you to stay on track.
For example, what things will you need for your work-out? Do you have favorite healthy snacks that might be difficult to find where you're going? Are you prepared to track your POINTS® values even while you're away from home, by logging in or using a printed POINTS Tracker sheet?
STEP 4: Make a Post-Vacation Commitment
Vacation Amnesia can often linger for days or weeks after the actual vacation. Some people can feel like they fell so far off track while they were away, they might as well just keep eating a lot and start up again later. Decide before you go that no matter what happens, you'll pick up your efforts again the day you get back.
~~~
~ Dropping the Pounds, Family Style
When Annette's family gathered in upstate New York for a camping trip in the summer of 2002, it was a big event for a big family – there were 40 family members in attendance. But there was no denying that a few things were actually getting smaller, namely, Annette's sisters Elizabeth and Karen, and Karen's husband, Ron.
"I was blown away by how great they looked," says Annette, who had not seen them since Christmas 2001. What had they done between Christmas and the camping trip? Joined Weight Watchers®, and started losing weight.
Annette and the others also took note of what Elizabeth, Karen and Ron were eating. "They were not just eating rabbit salads," she says, remembering her surprise. Annette was inspired enough by their success to join them at Weight Watchers, and has now lost 31 pounds*.
Other siblings were inspired too, and upon returning to their own homes all across the country, a few others decided to give Weight Watchers a try. "And that is when the e-mailing began," explains Moira, who recently returned to Weight Watchers after having her third baby. "Those on Weight Watchers wrote to all of the rest of us about their successes, while those of us considering joining fired away with questions about what it was like. Then, as more of us joined, we began trading recipes, sharing tips and cheering each other on."
"With all the e-mailing I started to feel left out," says Mary, another sister. "Plus I didn't want to be the only one left being fat." So she joined — and has lost nearly 24 pounds*.
By Christmas 2002, nine members of the family had joined Weight Watchers. "I think we were most encouraged by our youngest sister Karen, who lost 42 pounds*, and her husband Ron, who lost 30*," says Moira. Karen and Ron are both now Lifetime Members. That Christmas, the siblings decided that their goal was to get even closer to their goal weights, in time for their parents' 50th anniversary party in May 2003. And, with support from each other, they succeeded.
"At one point, Elizabeth, who'd been the first to join, was ready to quit. She had gained a few pounds, while the rest of us were losing," says Annette. "But, we wouldn't let her bail. We kept reminding her of how far she had come. She ended up staying with it and losing 23 pounds*."
"There have been times when I have gained a pound or so," says Mary. "I will feel a little down and then the next day another family member will e-mail that they lost two pounds. That's all the encouragement I need. I avoid the kitchen, knowing that I don't want to have to report going up again."
Sharing ideas, recipes and food tips also helps to keep the family moving forward. Someone discovered a type of low-cal popcorn and spread the word. Another sibling shared the delicious recipe for a Black Cow: 8 oz of diet chocolate fudge soda with ½ cup of low-fat vanilla ice cream.
Karen, for one, says that having the support of her entire family as well as her husband was just the motivation she needed. "I knew I needed to lose weight, but I was nervous to take the first step. My husband, who had not stepped on a scale in years, agreed to go to Weight Watchers Meetings with me."
"I thought I was just there to support Karen," says Ron. "I knew I had gained a few pounds. But when I stepped on the scale that day, I was shocked to see that I was 30 pounds overweight."
They went to Weight Watchers together every week until they reached Lifetime in the spring of last year. "My goal was to get down to 140 pounds," says Karen. "That required me to lose 43 pounds*, but now that I've done that, I want to lose two more pounds, cause I want that extra star!"
This family has piled up the stars, which are given at Meetings for every five pounds lost. And they were all certainly shining like stars when they gathered to celebrate their parents' 50th anniversary in May 2003. "It's amazing," says Brian, son of Annemarie, the eldest sister, who has lost over 33 pounds*. "At my grandparents' party, everyone looked so much happier and healthier. It is like we are a totally different family."
"We all had new outfits and new bodies," Annemarie says with joy in her voice. "Everyone was ecstatic. We had to keep reminding ourselves that the party was about Mom and Dad, and not about how amazing we all looked and felt!"
*Results not typical.
>>>> The Buddy System
You know the old saying, "two heads are better than one"? Well, that holds true for weight loss, too. Working with a partner to eat right, exercise, and solve problems can boost your chance of weight-loss success. "Having a partner can be incredibly beneficial," says psychologist Joshua Klapow, Ph.D., associate professor of psychology at the University of Alabama at Birmingham.
In order to benefit from having a weight-loss buddy, however, you need to pick the right person. Partnerships work best, Klapow says, when the following hold true:
You have similar behavior goals. Your buddy system will work best if your goal — to exercise four times a week and eat on plan, for example — matches your potential partner's goals.
You have a similar commitment to eating right and exercising. If you are very serious about losing weight and your partner is wishy-washy, the partnership won't work.
Your schedules mesh. You can't jog together easily if your partner works days and you work nights.
You agree to reinforce positive behavior and offer each other lots of praise. "If a new behavior is not reinforced, it won't stick," Klapow says.
Jealousy won't be an issue. Good buddies are supportive even during weeks when one loses weight and the other gains.
You exercise at similar intensities. An effective partner not only shares your activity, but does it at the same intensity as you. If you walk fast and your buddy dawdles, someone will have to change speeds.
You see each other in person. Pairing up with a buddy on-line or over the phone can be helpful, but Klapow says that face-to-face partnerships are more successful.
You do more than just form a buddy system. Losing weight with a friend is just one of the strategies that lead to weight-loss success. You'll multiply your chance of succeeding by following other proven strategies as well, such as writing down what you eat and charting your physical activity.
If you can't find the perfect buddy in your circle of friends and acquaintances, look in your community. Post a buddy-wanted note at work, church, social organizations, or the local parks and recreations department. Or consider approaching someone you see at Weight Watchers Meetings or someone you know from the message boards who lives in your area (be sure to take safety precautions when meeting a stranger). "You'd be surprised at how many people who are doing this alone would be happier doing it with a partner," Klapow says. "Someone has to take the initiative."
You both will be on the road to weight loss in no time.
~~~
~ Summer Weight-Loss Danger Zones
Summer is full of fun things to do. Fairs, amusement parks, ball games, family picnics. But when you're working toward a weight goal, summertime fun can suddenly seem scary. How are you going to resist all the "bad" food that goes along with it?
After all, in many ways the fun part of hot weather's weight-loss danger zones is the food: Fried dough, pretzels and hot dogs, mayonnaise-y macaroni salad. But the fact that you're counting your POINTS® doesn't mean you have to stay home. With a little planning, you can enjoy summertime traditions without blowing your budget.
One Weight Watchers user had a great experience at her county fair earlier this summer, because she was able to plan ahead and fit her POINTS into the day. "I saved my FlexPoints, ate light for breakfast and lunch, and then was very choosy at the fair," she says. "I even had enough POINTS left over for one-quarter of a funnel cake! And with all the walking we did, I probably earned activity POINTS!"
Summertime, and the Planning Is Easy
When it comes to hot-weather hazard spots like fairs and family picnics, planning isn't just helpful, it's crucial.
"If you don't plan ahead, and you get hungry when you're [at the event], it's very easy to end up eating high-fat food even when you don't feel like it, says Dr. Rick Kausman, author of If Not Dieting, Then What? (Allen & Unwin, 2002). "It is normal to eat some high-fat/high-sugar foods sometimes, but you want to be able to have it when you really feel like it, rather than just because it's there."
Try these before-you-go steps and summertime events can be on your calendar again, guilt-free:
Pack snacks. "If you bring healthy snacks with you, you'll have the types of food on hand that you would choose to have, so you aren't forced to leave it to chance." So put some portable treats in your purse before you go: chopped veggies, an energy bar, even a sandwich. Something you can reach in and grab when you feel a little hungry.
Use FlexPoints. Of course, who wants to eat nothing but carrots at the family picnic when everybody else is enjoying favorite foods? It's important that you allow yourself tastes of the foods you love — the trick is doing it in moderation so it fits into your POINTS plan. So, in addition to your back-up stash, make sure you have FlexPoints to spend when you get to the event. The POINTS Tracker makes it easy.
Prepare your mind. After a lifetime of indulging in the types of foods you're now trying to limit, it can be hard to say no. Prepare mentally for the challenge with the help of Mental Rehearsing from Weight Watchers Tools for Living.
Pick Wisely. Figure out the POINTS values of favorite foods ahead of time — that way, you can make wise choices when you're there. Look at the list below for help.
~ Summer Danger Zones 1 and 2: Amusement Parks and Fairs
Kebabs, 8 POINTS for two small skewers
Corn on the cob, 1 POINTS per ear
Corn on the cob with two tablespoons butter, 7 POINTS
Smoothie (2 cups), 4 POINTS
Grilled turkey leg (large, with skin), 27 POINTS
Funnel cake, 12 POINTS
French fries, 10 POINTS
Foot-long corn dog, 8 POINTS
Belgian waffle with whipped cream, 9 POINTS
Fudge (1 piece), 3 POINTS
~ Summer Danger Zone 3: Ball Games
Chili dog, 7 POINTS
Pretzel, 3 POINTS
Nachos with cheese, 9 POINTS
Beer, 3 POINTS
Peanuts, 4 POINTS
~ Summer Danger Zone 4: Family Picnics
** WeightWatchers.com's Roasted Potato Salad with Shallots, 4 POINTS
Servings | 6
Preparation Time | 20 min
Cooking Time | 30 min
Level of Difficulty | Easy
side dishes | Give this salad a different twist by varying the seasonings and herbs - lemon, thyme, sage and rosemary are all delicious alternatives.
Ingredients
3 pound potato(es), small and white, halved
1/8 tsp table salt, or to taste
2 tsp vegetable oil, or walnut oil
4 medium shallot(s), finely chopped
2 medium garlic clove(s), chopped
2 Tbsp white wine vinegar
6 slices cooked crisp turkey bacon, chopped
1 Tbsp thyme, fresh, minced
1/8 tsp black pepper, or to taste
Instructions
Preheat oven to 500°F.
Spread potatoes on a baking sheet and spray them with olive oil spray. Roast until brown and tender, about 25 to 30 minutes, turning occasionally. Season while hot, then cool to room temperature.
While potatoes cook, pour walnut oil into a large nonstick sauté pan and warm over medium-low heat. Add shallots and garlic and sauté until very soft and beginning to brown. When shallots begin to stick, stir in vinegar a little at a time. Set aside.
In a large bowl, stir together potatoes, bacon, shallot mixture and thyme. Season and serve.
++++ Regular homemade potato salad (1/2 cup), 7 POINTS ++++
**WeightWatchers.com's Macaroni Salad, 2 POINTS
Servings | 12
Preparation Time | 25 min
Cooking Time | 0 min
Level of Difficulty | Easy
side dishes | Substitutes for high-fat mayonnaise and sour cream help give this salad its classic flavor, without the classic POINTS®.
Ingredients
4 1/2 cup cooked macaroni, kept warm
3/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
3 Tbsp sweet pickle relish
1 medium sweet red pepper(s), diced
1 medium green pepper(s), diced
1 medium carrot(s), diced
1/4 cup red onion(s), minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
While macaroni is still warm, place in a large bowl. Add mayonnaise, sour cream and relish and toss to coat. Add peppers, carrot and onion; toss to combine. Season to taste with salt and pepper.
Serve warm or chilled. Yields about 1/2 cup per serving.
Chef's Tips
We renovated Macaroni Salad by:
Swapping fat-free mayonnaise and sour cream for their high-fat originals.
Adding fresh vegetables for flavor, color and a nutrient boost.
++++ Regular homemade macaroni salad (1/2 cup), 6 POINTS ++++
**Fresh veggies and WeightWatchers.com's Very Veggie Vegetable Dip, 1 POINTS
Servings | 8
Preparation Time | 15 min
Cooking Time | min
Level of Difficulty | Easy
sauces | Similar in texture to salsa, this colorful veggie-packed dip can be whipped up in minutes. Try it with fresh vegetable sticks, baked chips or toasted pita wedges.
Ingredients
24 oz jarred roasted red peppers (water-packed), undrained
2 medium garlic clove(s), minced
1 Tbsp ginger root, fresh, minced
2 tsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 medium yellow pepper(s), diced
1 cup mushroom(s), diced
1/4 cup basil, fresh, chopped
Instructions
In a blender or food processor, combine roasted peppers, garlic, ginger and mustard. Purée until smooth; season to taste with salt and pepper.
Transfer mixture to a large bowl and fold in remaining ingredients. Yields about 1/4 cup per serving.
++++ Potato chips (14), 4 POINTS ++++
++++ Apple pie (1 slice), 10 POINTS ++++
~~~
~ 4 Steps To Staying On Track Over Vacation
Looking for a healthy, active vacation that will help you get fit and lose weight but won't feel like boot camp? There are plenty of options out there if you know where to look. Walking tours, inn-to-inn rafting trips, spas, dude ranches, golfing, sailing in the Caribbean … even some cruises offer dieters the chance to relax, eat smart and get some exercise.
"Just go to a travel agency you trust with either a destination or an activity in mind," says Joyce Gerrick, a Fort Worth, Texas, travel agent. Or, once you have some idea of what you want to do or where you want to go, try a quick web search and see what comes up.
That's what we did, and look at what we found:
Cruise and lose. Cruises are notorious for the splurge-or-sink attitude, but some ships, such as Carnival's Destiny and Triumph, have gyms you could definitely shake a leg in. With tons of equipment and plenty of room, they leave you with no excuse not to get your exercise in. Plus, there are plenty of low-calorie options at the buffet.
If you've got your heart set on a cruise, go for it! But keep the health and fitness opportunities in mind as you question your travel agent or search through sites such as iCruise.com (where we found out about Carnival's gyms). Ask if there are active excursions at port. See if they can give you a sample menu. And beware of "free-food syndrome" when you cruise. The potential cost of those all-you-can-eat buffets — weight gain — and don't go back for seconds!
>>> How to Cruise Without Gaining Weight
Before you set sail, focus on taking good care of your body through physical activity and healthy eating. Acknowledge that food will be everywhere – after all, cruise ships are the biggest buffet of them all – and drop the notion that you have to eat everything in sight to get your money's worth. After all, just think of the value of your fare if you had a wonderful, relaxing vacation and you lost (or maintained) your weight! Priceless.
Then try these slimming strategies:
1. Don't eat at every presented mealtime. Start your day with
continental breakfast, breakfast in the dining room, the
breakfast buffet or room service — not all four. Choose the
one you'll most enjoy and that will best meet your dietary
needs.
2. Grab fruit from the dining room or off of the buffet table
for between-meal snacks. After all, if you go too long
without eating, that innocent cup of afternoon tea can turn
into tea, tea sandwiches, cookies and scones.
3. Make special food requests. Ask that a plate of crudités be
put on your table each night in the dining room. Rolls and
butter will be much less tempting that way!
4. Discuss special dietary needs with the restaurant manager.
Can you get steamed lobster tails (with lemon juice, not
drawn butter), poached salmon or extra steamed vegetables?
5. Check out the "spa cuisine." More and more cruise ships have
a set menu each night featuring healthier (often lower-calorie)
dishes.
6. Mix and match. In other words, order a double shrimp cocktail
for a main dish and a vegetable-based soup or consommé as an
appetizer.
7. In general, request a lovely fruit plate for dessert instead
of soufflés, pastries or chocolates. But make sure to plan
for a few indulgences so that you don't end up feeling
deprived. Simply decide what you'd most like to indulge in
before you set sail — desserts, hamburgers and fries from the
poolside grill or some options from the midnight buffet — and
log a few laps around the deck to help "pay" for them.
8. Take advantage of the variety of light fare on buffets –
tropical fruits, an endless array of cut-up vegetables,
shrimp cocktail, freshly carved turkey breast and more.
9. Focus on activities, not food. If you're afraid that pre-
dinner drinks may lead to too many cocktail nuts, go to a
pre-dinner lecture instead. And if the midnight buffet is
too tempting, spend the wee hours at the late night movie.
10. Be active! Take part in morning walks on the deck, bike in
the gym, and boogie in the disco. Use the stairs, not the
elevator, to get from deck to deck. And be sure to stroll
around the ports and take advantage of exercise-oriented
excursions.
Explore the great outdoors. If you've ever wanted to see Glacier National Park in Montana, or Acadia in Maine, why not do it now? Being outdoors is awesome motivation to move, move, move. And cooking over a campfire rather than eating in a restaurant usually makes watching your calorie intake easy. Plus, you can camp anywhere. We found tons of great trips and tips — including some to Acadia and Glacier — on GORP.com.
Choose your sport. Walk. Or bike. Or run, if you're feeling really enthusiastic about an exercise-oriented vacation. On web sites such as Travelocity's iexplore.com and Expedia.com, you can plug in the where (say: Alaska) and your special interest (scuba, golfing, skiing, etc.), and you'll find a list of the trips and prices that are at your disposal.
Do your trip the healthy way. Of course, being on a weight-loss plan does not mean you have to forego the trip to London, Mexico, or Niagara Falls you and your family have been planning in favor of a trip with a fitness-specific theme. But try to spend your time on walking tours, not bus tours. Enjoy the local cuisine, but not to the exclusion of other activities. Find out beforehand what sights you'd like to see — and we don't just mean restaurants! You'll be less likely to gain weight if you spend more of your time sightseeing, and you might even come home in better shape than when you left.
~~~
~ Are You Ready for Your Reunion?
School reunions present the perfect opportunity to return to your roots — and show off. Some of your former classmates may look forward to the big day as an opportunity to boast about financial success or flip through family photographs. But for others, an impending reunion might be the final push needed to shed those extra pounds.
"A reunion can trigger our hopes and desires and connect our past to our present. It can be the catalyst for renewing friendships, settling scores and initiating change — especially weight loss," says Miriam Biddleman, a psychologist at Columbia Presbyterian Hospital in New York City.
Patty Anglin, a Weight Watchers leader in Manhasset, New York, is proof that reunions can be powerful motivators. As she describes her 20th reunion at St. Michael's High School, in the hometown where she still lives, Patty recollects: "I snapped like a wet towel when I overheard a former male classmate refer to me as 'a fat pig.'"
The cruel remark initially set Patty off on a period of emotional eating. But a few years later, when she registered to join the committee organizing her school's 25th reunion, the comment put her on a new course — and with plenty of resolve. With the reunion date set ten months away, Patty was spurred on to join Weight Watchers, where she met her goal and lost the weight … in plenty of time for the big day.
"Whenever I felt tempted to get off track, I envisioned payback time," she says.
Payback time came — and packed a double-punch: First, when her former nemesis blurted out, "You look beautiful!" And again when her classmates voted her "Best Looking After 25 Years."
"That night," Patty remembers with unabashed enthusiasm, "was unforgettable. But the real joy came from realizing I was in control of my life. That was a much deeper accomplishment."
Ready, Set, Reunion
Psychologist Miriam Biddleman agrees. "If you diet just for a reunion, your weight loss will probably have as much staying power as a prom corsage," she says. "The only person you should be losing weight for is yourself."
So before you use your school's upcoming affair as a weight-loss motivator, look over our Reunion-Ready Checklist: Answer yes to the five signals listed below, and you can mark the date on your calendar and move to the head of the class:
I want to prove to myself that I can stick to my goal.
I'm proud of the other accomplishments in my life.
I plan on radiating from the inside out.
I'm looking forward to meeting old classmates and catching up.
I'm going to dance the night away.