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Weight Watchers Points Log
Keeping track of your points each day and writing them down is a core part of the Weight Watchers program. It is a process rooted in science, and is based on the concept of "self-monitoring" which is essentially a conversation that you have with yourself. Group support is another core element of the Weight Watchers system. The combination of self-monitoring with group support is what has helped make Weight Watchers successful and is a major reason why it works.
When you write down your food, exercise, points and even thoughts each day you engage in a powerful conversation with yourself. This helps you be accountable to yourself. Group and peer support is also very important. Weight loss is a difficult process and having someone there to cheer you along or even work with you in the process can make it fun.
PEERtrainer is an ideal place to keep track of your points, because it helps facilitate both group monitoring and peer support. On PEERtrainer you can do it each day, and for free. Click Here to join now. It can be a powerful extension of the Weight Watchers program. You go to a Weight Watchers meeting once a week, but you can log and check in with your PEERtrainer group members each day!
The Importance of Social Support and Self-Monitoring
Group and peer support is a highly proven method for losing weight and getting healthy. It is one thing to learn how to lose weight and eat more healthy, it is another thing to put this into practice on a consistent basis. Friends and family are of limited use because there is only so much burden they can bear. Getting the support of an anonymous group of people each day can make the critical difference. Self-monitoring is the other method, backed by volumes of research, that is highly correlated with weight loss success. You keep a log of your food, exercise, goals and thoughts. When you do this each day it keeps you accountable to yourself, and brings this aspect of your life to the top of your mental agenda. When you are writing each day, you are thinking about the things you write about. This begins to change how you think and facilitates better decision making. When you make better decisions, and have a broad support network, you are very likely to lose weight for the long term. When you do both these things, the odds of success increase dramatically.
A free, online resource that facilities both social support and self-monitoring in an easy to use (and anonymous format) is PEERtrainer. You sign up, start or join small groups and teams. You log your food each day, and the others in your group see your log and provide support, motivation and accountability each day. It is like a virtual support group available on the internet whenever you need it. It is highly effective and has been featured in The New York Times, Fitness Magazine, Women's World, Business Week, ABC News, CNET, Fast Company...
Diets That Work
You have heard over and over that diets don't work. The traditional American idea of dieting is "portion control" or reducing your caloric intake. These approaches fail because you are only reducing portions of unhealthy and fatty foods. There are new diet approaches out there that seek to fundamentally change what you eat. These diets slash the amounts of saturated fats and sugar that you eat and radically increase the amount of plant-based foods. The Fat Smash Diet (by Dr Ian Smith) is one such popular approach, and Eat to Live by Dr Joel Fuhrman is another. These approaches are not about lowering carbs, or getting more protein or counting Weight Watcher points. They about fundamentally restructuring your eating habits. When you reorder your diet to eliminate processed foods, slash dairy and meat consumption and increase your intake of fruit, vegetables, beans, rice- you will lose weight and reduce your risk of cancer, heart disease, diabetes and a host of other diseases. Improper nutrition is at the root of most diseases. Animal based foods contain cholesterol and boost the levels in your body. Plants do not contain any, and help reduce levels in your body. As blood cholesterol levels decrease, cancers of the liver, rectum, colon, male lung, female lung, breast, childhood leukemia, adult leukemia, childhood brain, stomach and esophagus levels will decrease. The more you reduce meat, dairy and processed foods in your diets, the healthier you will be.
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best exercise to lose weight around bum and thighs... |
6 |
Wed. Aug 22, 11:03pm |
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feeling hungry constantly |
11 |
Wed. Aug 22, 10:58pm |
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B12 deficiency |
1 |
Wed. Aug 22, 10:55pm |
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getting rid of belly fat |
29 |
Wed. Aug 22, 10:32pm |
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OT - Mold/mildew prevention and removal |
3 |
Wed. Aug 22, 9:25pm |
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spinning classes |
14 |
Wed. Aug 22, 7:47pm |
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Chimney Rock Iowa ...Canoe Rental. Upper Iowa |
7 |
Wed. Aug 22, 7:12pm |
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Will I still burn calories doing the same exercise every day? |
9 |
Wed. Aug 22, 5:33pm |
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alternative places to wear a pedometer? |
2 |
Wed. Aug 22, 4:04pm |
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6 Fitness Myths expelled . . . |
2 |
Wed. Aug 22, 2:03pm |
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Eating Nuts Everyday to lose Weight, Cumin Roasted Almonds Recipe |
0 |
Wed. Aug 22, 12:51pm |
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Survey- Positive Self Talk! |
8 |
Wed. Aug 22, 12:50pm |
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Not just to lose weight, but to change your life. |
0 |
Wed. Aug 22, 12:25pm |
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What fish doesn't taste fishy? |
24 |
Wed. Aug 22, 12:22pm |
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THE BEST snack? |
10 |
Wed. Aug 22, 12:18pm |
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Besides not losing weight, how do you know if you're plateaued? |
6 |
Wed. Aug 22, 12:15pm |
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lose weight togethor |
0 |
Wed. Aug 22, 12:03pm |
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SUGGESTIONS FOR SILENT AUCTION DONATION |
5 |
Wed. Aug 22, 12:01pm |
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Embarassed PT logger needs help with an uncomfortable situation... |
11 |
Wed. Aug 22, 11:57am |
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i'm very short, how to lose weight? |
5 |
Wed. Aug 22, 11:55am |
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Confession |
5 |
Wed. Aug 22, 11:50am |
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Deep fries oreos???? |
18 |
Wed. Aug 22, 11:46am |
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Symbols of American Mediocrity |
36 |
Wed. Aug 22, 11:04am |
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Help! I have no will power |
5 |
Wed. Aug 22, 10:49am |
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best protein bar or protein shake??? |
7 |
Wed. Aug 22, 10:48am |
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Abortion is now illegal in the 2nd trimester. WTF? |
300 |
Wed. Aug 22, 9:48am |
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help for my gay friend :\ |
22 |
Wed. Aug 22, 9:19am |
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Best way to lose weight? |
2 |
Wed. Aug 22, 8:53am |
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Swingers |
68 |
Wed. Aug 22, 8:52am |
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Body Balance V Yoga |
0 |
Wed. Aug 22, 5:53am |
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Someone who is a size 4 or 6 |
10 |
Tue. Aug 21, 11:37pm |
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how to cut body fat |
7 |
Tue. Aug 21, 10:29pm |
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What waist size is a "size 4"? |
24 |
Tue. Aug 21, 4:18pm |
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screw political correctness. i'll say if i think you are i am fat |
44 |
Tue. Aug 21, 3:54pm |
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Hip Hop Abs vs Turbo Jam |
9 |
Tue. Aug 21, 3:51pm |
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Only need to lose about 10 pounds but can't seem to do it? |
1 |
Tue. Aug 21, 2:40pm |
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picking up women at the gym |
27 |
Tue. Aug 21, 2:06pm |
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What is the best skin moisturizer? |
22 |
Tue. Aug 21, 12:31pm |
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yoga benefits |
3 |
Tue. Aug 21, 12:17pm |
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Heart Rate Monitors |
7 |
Tue. Aug 21, 12:10pm |
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weight loss and breast/shoe size |
23 |
Tue. Aug 21, 11:19am |
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Dr. Ian Smith's 50 Million Pound Challenge |
3 |
Tue. Aug 21, 10:49am |
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nutrisystem scrambled egg mix with cheese - who eats this crap? |
10 |
Tue. Aug 21, 7:36am |
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Do your boobs decrease alot when you lose weight? |
34 |
Tue. Aug 21, 7:22am |
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Motivated for BIG LOSS |
0 |
Tue. Aug 21, 2:46am |
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Sleeping Burns 65 calories an hour! |
4 |
Tue. Aug 21, 2:08am |
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to quinoa or not to quinoa... |
5 |
Tue. Aug 21, 1:38am |
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Method cleaning products |
2 |
Tue. Aug 21, 12:28am |
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New Team |
0 |
Tue. Aug 21, 12:05am |
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..Helping an alcoholic recover.. |
6 |
Mon. Aug 20, 10:19pm |
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Good Ezekiel Bread? |
5 |
Mon. Aug 20, 9:17pm |
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Drug Free |
5 |
Mon. Aug 20, 8:12pm |
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Oh wow. Filling dinner..under 200 cals!!! |
0 |
Mon. Aug 20, 8:02pm |
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I need help getting started. |
4 |
Mon. Aug 20, 6:13pm |
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Out of Control and don't know how to regain control |
13 |
Mon. Aug 20, 6:01pm |
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healthy tips on getting my body ready for pregnancy? |
9 |
Mon. Aug 20, 5:31pm |
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incontinence? |
7 |
Mon. Aug 20, 5:08pm |
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Recomendations for a good multi vitamin please |
5 |
Mon. Aug 20, 4:54pm |
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Favorite healthy luches under 300 cals |
14 |
Mon. Aug 20, 4:48pm |
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how to bring food to work with no fridge!! |
12 |
Mon. Aug 20, 4:35pm |
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Fat free and "Light" chips made with Olestra |
9 |
Mon. Aug 20, 4:18pm |
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losing weight- how to get started? |
3 |
Mon. Aug 20, 4:15pm |
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calcium - daily requirement? |
4 |
Mon. Aug 20, 3:54pm |
|
Hello Everyone! |
1 |
Mon. Aug 20, 3:36pm |
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When to give children antibiotics? |
7 |
Mon. Aug 20, 3:03pm |
|
Hot Yoga |
52 |
Mon. Aug 20, 2:46pm |
|
How much do you spend on fitness and workout clothes? |
2 |
Mon. Aug 20, 2:38pm |
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"What Black Men Think" |
7 |
Mon. Aug 20, 2:24pm |
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Appetite suppressants |
17 |
Mon. Aug 20, 1:46pm |
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I think the name says it all?? |
0 |
Mon. Aug 20, 11:47am |
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Cheaper to be fat |
35 |
Mon. Aug 20, 10:38am |
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Sexless Marriage |
123 |
Mon. Aug 20, 2:35am |
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Anyone the same as me?? |
1 |
Sun. Aug 19, 8:52pm |
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What are the best fat burning exercises??? |
4 |
Sun. Aug 19, 7:15pm |
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is drinking too much water bad for you? |
22 |
Sun. Aug 19, 7:09pm |
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Good multi-vitamin for my age? |
0 |
Sun. Aug 19, 6:54pm |
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Ready to kick some ass and show what your made of? |
0 |
Sun. Aug 19, 1:54pm |
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Need to increase sex drive |
19 |
Sun. Aug 19, 10:45am |
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"obesity is contagious" |
22 |
Sat. Aug 18, 11:34pm |
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OT Help getting a gift to a cousin who is going away to Med school |
4 |
Sat. Aug 18, 9:33pm |
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Article: one's weight is "socially contagious" |
2 |
Sat. Aug 18, 9:20pm |
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Need a quick answer! Tanning (salon) |
8 |
Sat. Aug 18, 8:27pm |
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Downs support group? |
16 |
Sat. Aug 18, 4:07pm |
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My childs weight and Depression |
42 |
Sat. Aug 18, 3:53pm |
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unexpected gift |
16 |
Sat. Aug 18, 9:39am |
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There is cheese on everything I eat. |
13 |
Sat. Aug 18, 12:53am |
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Ozzie here looking to chat to others if interested! |
39 |
Fri. Aug 17, 11:08pm |
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Need members who log and workout daily! |
0 |
Fri. Aug 17, 10:42pm |
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There are 15 grams of protein in one cup of chickpeas. |
8 |
Fri. Aug 17, 8:36pm |
|
Walking |
8 |
Fri. Aug 17, 6:13pm |
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Want to be a Size 0? |
47 |
Fri. Aug 17, 6:08pm |
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I NEED YOUR HELP ON MY DISSERTATION! PLEASE! |
12 |
Fri. Aug 17, 6:02pm |
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Can taking too many nutritional supplements be bad for you? |
2 |
Fri. Aug 17, 3:32pm |
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Soy - Good or Bad? |
13 |
Fri. Aug 17, 3:05pm |
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Cayenne Pepper |
3 |
Fri. Aug 17, 2:35pm |
|
You know what is insane?! . . . |
2 |
Fri. Aug 17, 2:21pm |
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I cheated |
13 |
Fri. Aug 17, 1:42pm |
|
wt loss and time frame |
27 |
Fri. Aug 17, 1:38pm |
|
OT Anyone ever go to Starved Rock State Park in IL?? |
0 |
Fri. Aug 17, 12:37pm |
|
Celebrity Chef |
6 |
Fri. Aug 17, 12:34pm |
|
Occasional Smoker |
3 |
Fri. Aug 17, 12:11pm |
|
Anyone else constantly hungry? |
20 |
Fri. Aug 17, 9:44am |
|
exercising at night |
9 |
Fri. Aug 17, 4:21am |
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40+ new group - please join! |
1 |
Fri. Aug 17, 4:07am |
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christmas shock group |
4 |
Fri. Aug 17, 4:02am |
|
Fat Smash Diet Shopping List - HELP!! |
9 |
Fri. Aug 17, 3:24am |
|
Have you lost weight and kept it off for a year? |
3 |
Fri. Aug 17, 3:09am |
|
A man who lost 50 pounds in a month. |
10 |
Fri. Aug 17, 1:54am |
|
Busy moms are getting in shape! |
0 |
Thu. Aug 16, 11:28pm |
|
Alli |
7 |
Thu. Aug 16, 8:31pm |
|
Re: BP & Cholesterol Meds |
2 |
Thu. Aug 16, 7:24pm |
|
My boyfriend doesn't want me to lose any more weight. |
26 |
Thu. Aug 16, 6:41pm |
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Please give me ideas for bag lunches |
13 |
Thu. Aug 16, 5:16pm |
|
Skinny yet healthy |
1 |
Thu. Aug 16, 3:44pm |
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dont you hate it when |
4 |
Thu. Aug 16, 1:53pm |
|
Bald men |
42 |
Thu. Aug 16, 1:46pm |
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Are you using Alli in your weight loss plan? |
2 |
Thu. Aug 16, 11:48am |
|
phenomenal workout music |
30 |
Thu. Aug 16, 11:25am |
|
Low-calorie Desserts |
8 |
Thu. Aug 16, 9:47am |
|
Would you like to join? |
0 |
Thu. Aug 16, 9:32am |
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How often do you cook and what do you make? |
14 |
Thu. Aug 16, 7:25am |
|
Popcorn - Low Cal, But High Fat? Good or Bad Treat? |
23 |
Thu. Aug 16, 3:41am |
|
hope |
0 |
Wed. Aug 15, 9:34pm |
|
Why do men think they can say these things to us? |
23 |
Wed. Aug 15, 9:29pm |
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Are you wondering what to do with your life? |
2 |
Wed. Aug 15, 9:17pm |
|
Parents of children with emotional disabilities |
13 |
Wed. Aug 15, 8:05pm |
|
Fat March chat |
12 |
Wed. Aug 15, 7:33pm |
|
New 'Monday Weigh-in' team |
1 |
Wed. Aug 15, 6:28pm |
|
BIG Wealth, Wellness & Weight-Loss seminar coming to Vancouver... |
2 |
Wed. Aug 15, 6:15pm |
|
favorite Simpsons quotes |
16 |
Wed. Aug 15, 2:34pm |
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Are you looking for love after? |
7 |
Wed. Aug 15, 12:07pm |
|
"How the Rich Get Thin" |
7 |
Wed. Aug 15, 8:05am |
|
alcoholic |
11 |
Tue. Aug 14, 11:53pm |
|
why do lunges and squats hurt my knees? |
14 |
Tue. Aug 14, 9:45pm |
|
Poll: What's your favorite ODD food? |
105 |
Tue. Aug 14, 8:45pm |
|
Tasty ways to prepare vegetables |
10 |
Tue. Aug 14, 6:34pm |
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anybody still around that knows me? :-) |
5 |
Tue. Aug 14, 2:50pm |
|
Anyone heard of this? |
9 |
Tue. Aug 14, 1:43pm |
|
mexican food |
15 |
Tue. Aug 14, 1:31pm |
|
ladies- whats 1 thing that catches ur attn? |
78 |
Tue. Aug 14, 11:48am |
|
Looking for one more daily logger!! |
0 |
Tue. Aug 14, 10:43am |
|
Turbulence Training for Fat Loss: not spam |
0 |
Tue. Aug 14, 9:30am |
|
Bill57 |
0 |
Tue. Aug 14, 9:27am |
|
extreme fat smasher Q |
0 |
Tue. Aug 14, 9:22am |
|
any alli users? |
12 |
Tue. Aug 14, 8:31am |
|
Kicked out of my group |
7 |
Tue. Aug 14, 3:29am |
|
Alcohol trick |
22 |
Tue. Aug 14, 1:27am |
|
running and sore obliques |
6 |
Tue. Aug 14, 12:50am |
|
How can I help someone with that clutter disease? |
19 |
Mon. Aug 13, 11:47pm |
|
OT: How old were you when you lost your virginity? |
89 |
Mon. Aug 13, 10:35pm |
|
Fun dance/pilates for beginners? |
0 |
Mon. Aug 13, 8:15pm |
|
Motivated for BIG Loss needs another member |
0 |
Mon. Aug 13, 5:08pm |
|
G.E.R.D. help |
1 |
Mon. Aug 13, 5:08pm |
|
High Heart Rate |
15 |
Mon. Aug 13, 4:13pm |
|
What is the diet/exercise tip(s) you swear by?? |
17 |
Mon. Aug 13, 4:10pm |
|
Make the Second Half of your Life the best Half... |
0 |
Mon. Aug 13, 2:32pm |
|
To those who have lost a lot of weight... |
3 |
Mon. Aug 13, 2:25pm |
|
Can you weigh yourself too often? |
4 |
Mon. Aug 13, 2:17pm |
|
New and disgusted with myself . . . help |
20 |
Mon. Aug 13, 12:37pm |
|
Best Breakfast |
53 |
Mon. Aug 13, 11:59am |
|
fat smasher Q |
1 |
Mon. Aug 13, 11:57am |
|
Oxycise? |
2 |
Mon. Aug 13, 11:38am |
|
Weight/Height/Size |
364 |
Mon. Aug 13, 11:38am |
|
OT? |
2 |
Mon. Aug 13, 7:59am |
|
Older losers |
6 |
Sun. Aug 12, 9:46pm |
|
Are you in too deep? |
1 |
Sun. Aug 12, 8:57pm |
|
Shape Mag - $1.79 for 3-year subscription on ebay |
9 |
Sun. Aug 12, 3:44pm |
|
Metabolism |
2 |
Sun. Aug 12, 1:09pm |
|
whats ur promise to yourself? |
20 |
Sun. Aug 12, 9:52am |
|
Help..? |
18 |
Sun. Aug 12, 9:45am |
|
We've tried our way, now let's try His. |
95 |
Sun. Aug 12, 9:37am |
|
Join us! |
0 |
Sun. Aug 12, 8:23am |
|
Oprah's diet |
3 |
Sun. Aug 12, 7:05am |
|
40 something and want more out of life? |
1 |
Sun. Aug 12, 6:59am |
|
For the record |
4 |
Sun. Aug 12, 5:54am |
|
Calorie free dressing??? |
7 |
Sat. Aug 11, 11:40pm |
|
Picky eater, veggie hater |
10 |
Sat. Aug 11, 10:11pm |
|
12 week team challenge |
1 |
Sat. Aug 11, 8:19pm |
|
Looking for a Granola Recipe |
3 |
Sat. Aug 11, 2:28pm |
|
Something New question |
8 |
Sat. Aug 11, 11:42am |
|
Flaxseed |
10 |
Sat. Aug 11, 10:23am |
|
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