Weight Loss Mode Weekly Plan of Attack

As you (hopefully) know, I am really committed to losing weight and getting back to my goal weight, and have been back on track and focused for about a month now. One of the main “secrets” to my success with weight loss is having a plan of action. We do an exercise at the Weight Watchers PowerStart Session called PowerPlans for new members, and during it we take a look at our week and look at different events/things we have coming up. This way we know where to use our extra points (or calories) and also just have an idea of what our week is shaping up like. I do this for myself every single week, and it makes such a difference!


In terms of food, I’m sort of disappointed to say that I think the special formula for me personally to lose weight is for me to eat just SOME of the activity points that I earn, and none of the weeklies. Now, I earn a ton of activity points, so I’m getting somewhere between 50 and 60 per week, and when I have about 20 of those leftover, I tend to have the most success on the scale. This is new for me, because I used to be able to eat all my weeklies PLUS my activities and still lose, but that’s just not doing it for my body anymore.

This may have something to do with the free fruit, because I do eat A LOT of fruit – probably about 4 (and sometimes more) servings a day. I usually have 1-2 pieces with breakfast, one with lunch, one with my afternoon snack, and one serving after dinner. But I absolutely love fruit and know that it’s good for me and not something I abuse, so I don’t want to cut back on it for now.

All that said, here’s my menu plan for this week (though some changes are made below the plan):

Breakfast Lunch Snack Dinner
Monday 1 cup nonfat greek yogurt, 1/2 cup high fiber cereal, sliced banana out to Nooshi – planning on sushi + seaweed salad* cottage cheese + sliced green pepper, clementines Grilled tofu, sauteed spinach, baked sweet potato**
Tuesday Toasted english muffin w/cottage cheese + banana Lentil + Feta Salad String Cheese + green grapes Homemade refried bean + cheese burrito
Wednesday 1 cup nonfat greek yogurt, 1/2 cup high fiber cereal, sliced banana Homemade refried bean + cheese burrito cottage cheese w/clementines Making dinner w/ Erika
Thursday Toasted english muffin w/cottage cheese + banana Lentil + Feta Salad string cheese w/clementines Grilled Hamsteak w/veggies + brown rice
Friday 1 cup nonfat greek yogurt, 1/2 cup high fiber cereal, sliced banana leftover grilled ham + veggies cottage cheese w/red bell pepper TBD – movie night!

Just to be totally clear, in general, I do eat more than what is written above. I eat at least my 30 PointsPlus per day, and tend to shoot to have 5-7 for breakfast, 7-8 for lunch, 2-4 for an afternoon snack, and the rest (11 – 16) for dinner/dessert. I normally workout after work, so I’ll have a snack like a smoothie, a corn tortilla with turkey and cheese, or a glass of milk while I get dinner ready, but it just depends on how my evenings play out.

Also, these menu plans DO NOT always turn out as planned. Case in point – yesterday.

* = So that was the plan, but what did I end up getting instead? Grilled shrimp vermicelli, which is actually a pretty healthy option in general. But, it came with a fried spring roll (not written on the menu – weird) and about 2 cups of vermicelli noodles. I was planning to try to only eat about 1 cup of the noodles and for a second thought about not eating the fried spring roll, but it was just so delicious I kept eating and eating. In the end, I ate the entire plate, and calculated the PointsPlus value at 20! Twenty! Crazy, especially since I picked something on the healthy side. That said, I didn’t freak out about it, and really really enjoyed the meal, so in the end it was worth it.

** = Because of the point above, dinner ended up being a lot lighter since I was only working with 5 pts+. I had a smoothie when I first got home from work (4 pts+) and then two grilled 97% fat free Hebrew National Franks (2 pts+), a string cheese (1 pt+) plus some frozen mango after soccer. I only ended up going over my points by 2 for the day and even went to bed satisfied. Win!


With the PowerPlans session, we also look at our week in terms of where we can fit in activity, but this isn’t as much of problem for me. I’ve been really good about making time for exercise consistently for over 2 months, and am feeling REALLY good in that department. I’ve been working out about 5 times a week at the gym or outside, plus taking a 30ish minute walk over lunch to get a little more movement in during the day on weekdays. Also, I signed up for a recreation soccer league which will have games once a week that started last night (and was SO FUN and such a great workout!), so I am pretty excited to be doing something fun, social, AND active all at once.

Here’s a look at my plan of action for this week, activity wise:

    • Sunday: Color Run 5k (more like 2.5 miles)
    • Monday: Soccer (!!)
    • Tuesday: 3.5 mile run outside + weights
    • Wednesday: Speedwork (3 miles of intervals)
    • Thursday: cross train
    • Friday: rest
    • Saturday: 6 mile run

Which would you say comes easier for you – being active or eating well?

For me at the moment, it’s definitely the activity that has been coming easier, but it hasn’t always been that way!

20 Comments on Weight Loss Mode Weekly Plan of Attack

  1. Lauren @ Oatmeal after Spinning
    September 11, 2012 at 8:43 am (8 years ago)

    Exercise is 100% easier for me than mastering the “mindful eating” thing- because I love to work out- and just feel better when I do!
    I think that the reason that I never had success with WW is that I couldn’t figure out the right formula for using my activity points and extra points. I’d use none one week, half another, and almost all another time – but I would be eating SO MUCH when I used them all. I just never lost any weight on the plan. :/

  2. Blogging Runner
    September 11, 2012 at 8:44 am (8 years ago)

    Its much easier for me to be active then eat well. I know how to push my body to run one more mile, or up one more hill, but when it comes to eating it can’t take me two seconds to make unhealthy choices!

  3. Bailey @ Onederland or Bust!
    September 11, 2012 at 9:21 am (8 years ago)

    I’m pretty much split! Some weeks I’ll be all over the activity and other weeks it’s eating well and sometimes it’s both. It would be nice if it could be both all of the time 😉

  4. LC
    September 11, 2012 at 9:22 am (8 years ago)

    I also find exercise to come much easier to me – I do not have a problem stopping at the gym after work and then taking the dog for a walk. I enjoy working out – and when I don’t – I’m not the most pleasant person to be around! It is def my stress reliever.

    Food on the other hand – well I just love it, and have a hard time controlling it (I’m a salt craver – chips, crackers, etc). I have learned through WW that you really cannot out run a bad diet. I was/am again (I’ve gained a lot back after a broken ankle) your classic fit but fat girl… trying to get back to fit and ‘normal’ (weight).

  5. Margaret
    September 11, 2012 at 9:42 am (8 years ago)

    Great post! Making time to exercise comes more naturally to me than eating healthfully. Even though I have room to step it up, I walk for at least an hour a day.

    Thank you for the story about the eating out experience. I have a hard time when I go out to eat, and an even worse time if I eat something different and/or more than I planned. I loved reading how you handled that – great job!

  6. Tori
    September 11, 2012 at 9:54 am (8 years ago)

    I really like that you were able to find out what works best for you. That’s a tricky formula to figure out! I’m still trying to play around w/ it myself. I usually eat almost all my extra points and then try really hard not to eat any activity points. Though I certainly don’t earn as many as you! 🙂

    Way to go on stickin’ to the plan and workin’ with what ya got! It’s great to be flexible, as that is REALLY hard to do!

  7. amy
    September 11, 2012 at 10:03 am (8 years ago)

    When I was doing WW, I was the same as you- except I couldn’t eat ANY of the Activity Points or the Weeklies or I would either maintain or lose .10 at most….and I was very very diligent about weights and measures and tracking my daily points so there wasn’t much error there and I typically ate only 2 servings of fruit. Lots of women in my meeting always ate ALL of their Weeklies plus ALL their Activity points…not going to lie, I was a little jealous:)

  8. Liz
    September 11, 2012 at 10:54 am (8 years ago)

    Being active all the way!!!!

  9. Lauren
    September 11, 2012 at 11:10 am (8 years ago)

    I would do two a days every day if it meant I could eat whatever I want! I’m very active but eating is my downfall.

    I’m not sure what you weigh, but how many hours a week would you say you workout? 50-60 AP seems like alot ? I know you say you dont eat it all but I consider myself very active and I don’t feel I “earn” that many, whether I eat them or not.

    • Beth
      September 11, 2012 at 12:16 pm (8 years ago)

      Hey Lauren – I’m 5’8 and last week weighed in at 180.6. I’ve been doing weekly weigh in videos and have another one coming tomorrow with today’s weigh in but I’ll hold off on saying what I weigh as of this morning until tomorrow!

      I have been wearing my ActiveLink to get an accurate assessment of the number of APs I’m earning. Last week, I earned 59. I walk for at least 1 hour a day, but usually more like 90 minutes. This includes a walk to/from work (30 mins) plus a walk at lunch (30-45 mins) plus any errands/outings I go to. On top of that, I’ve been working out 5-6 times a week. You can see what I do on this spreadsheet for workouts: https://docs.google.com/spreadsheet/ccc?key=0Ak6ULOLd5TGydENxZXBoRWhtTFdlZ3ZEUkFMTDhDeVE#gid=4

      Ever since I got the ActiveLink too, I’ve been making more of an effort to move more with things like taking the stairs, parking farther away from the store, getting up from my desk every hour, etc, because I know those things add up. I’d always heard that, but never really believed it!

  10. Lisa
    September 11, 2012 at 11:38 am (8 years ago)

    Food for sure. Exercise is a million times easier. It’s something I love to do. And even if I am burned out on the gym, I can always hike or go for a bike ride for a change of scenery. The food part…harder.

  11. Roz@weightingfor50
    September 11, 2012 at 1:20 pm (8 years ago)

    Eating well is WAY easier for me at the moment, than exercising. I love shopping for and cooking nice healthy meals. I was sidelined for over a year with a foot injury, so my ‘activity” for months was yoga and light walking. I had surgery, now have the green light to up the intensity, but I’m having a BRUTAL time getting motivated to do so. (I wish I lived in your city, I think you’d be a great leader and would diplomatically kick my a** to get my mojo back! I’ll just take my inspiration from your blog posts instead!) Have a great day Beth!

  12. Lili
    September 11, 2012 at 2:11 pm (8 years ago)

    Eating is def. harder for me… to me, it doesnt really matter how much I exercise, its all about what and how much I eat…it’s not easy 😀 but we can do it, Beth!

  13. Courtney
    September 11, 2012 at 2:32 pm (8 years ago)

    I would agree with you. For some reason right now the activity has been easier for me and I really need to work on the eating. I also try to plan each meal in advance to help stay on track.

  14. Mary (A Merry Life)
    September 11, 2012 at 4:09 pm (8 years ago)

    Looks like you’ve got it down.

    Exercise is sooo much easier for me. I love to be active and exercise is actually something I really enjoy. Eating is a lot harder for me especially because I’ve had so much wrapped up in it for so long. I’ve slowly been untangling things like binge eating and compulsive overeating and now I actually think I’ve got it more under control. Still hard though!

  15. Susan
    September 11, 2012 at 5:27 pm (8 years ago)

    Excellent program for weight loss! I also heard that walking for one hour every day can also complement an effective weight loss exercise routine, thanks for the tips!

  16. Ellie
    September 11, 2012 at 6:15 pm (8 years ago)

    Your menu plan looks really great and healthy except it looks like some days you are eating cheese or yogurt at every single meal. I’ve dropped about 15 pounds, and I think part of it is due to cutting dairy. Not dropping it all together, just cutting back. Clearly what works for one person doesn’t work for everyone, but thought I’d mention it just in case you hadn’t taken that into account already.

  17. Laura Jane
    September 11, 2012 at 7:02 pm (8 years ago)

    Exercise, while certainly not easy, is WAY easier than avoiding sweets! Exercise, I can force myself to do – it lasts at most an hour a day and it’s really only a few minutes of getting myself there that is hard. But resisting junk food – that’s a 24/7 thing! I have to be on my game 100% of the time – so, so much harder!

  18. Monica
    September 12, 2012 at 3:54 am (8 years ago)

    Exercise is much easier than avoiding sweets for me too, but it didn’t use to be that way. When I first started it was hell to get to the gym, but now I love it. It took a while, but those brain chemicals do kick in eventually and exercise starts being rewarding in and of itself. The problem is that cookies never stop being rewarding!

  19. Rachel
    September 13, 2012 at 1:29 am (8 years ago)

    Eating is way easier for me because I love to cook and try new recipes. Additionally, I’ve never been a very active person. Right now I am using walking, tennis and an aerobics class to get activity. That said, I’m not doing so hot with eating or activity these days. It seems that when I’m good I’m super good and when I’m bad I’m super bad and just get badder and badder (worse and worse?).
    This week I went to WW to do my WI. I told the leader that I’d been “off the wagon” and was there to rededicate myself because I knew I had gained. I stepped on the scale and the leader looked and me and said “OH NO OH NO” before telling me how much I had gained. I’m wondering how leaders are supposed to handle less than succesfull WIs because that just seemed kind of cruel to me. On the other hand, it did motivate me to go back to logging and to get more activity in so maybe she is doing her job…even if I didn’t like it much.


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