Weight Watchers is a weight-loss program that touts a healthy lifestyle along with watching food intake. Its concept is simple---instead of counting calories, you count points. Each food is assigned a point value, and each person is assigned a daily points target. Points should come from a healthy balance of fruits, vegetables, lean meats and whole grains. Eating points from sugary and processed foods is allowed, but you should eat these foods sparingly. The plan allows for an extra 35 points weekly and gives you the opportunity to earn more points through exercise. The total number of points you should eat depends on several factors.
Step 1
Consider your gender. Men start with eight target points. Nursing mothers start with 12 points; other women start with two points.
Step 2
Factor in your age. The younger you are, the more points you get. If you're 17 to 26, add four points; 27 to 37, add three points; 38 to 47, two points; or 48 to 58, one point. If you're older than 58, you don't get any additional points.
Step 3
Weigh yourself. Add the first two digits of your weight in pounds. For example, if your current weight is 190 pounds, add 19 to your tally.
Step 4
Measure yourself. If you're under 5 feet 1 inch, you get no additional points. Those from 5 feet 2 inches to 5 feet 10 inches can add 1 point. If you're taller than 5 feet 10 inches, add two points.
Step 5
Consider your daily average activity level. If you have a desk job and are sitting most of the day, do not add any points to your total. If you're mostly standing but occasionally sitting, add two to your total. If you spend most of your day walking, add four to your total, and if you spend your days doing physical labor, add six.
Step 6
Eat up. Remember that your daily points number is a target. Eating less may actually slow your metabolism and stall weight loss. If you're still hungry after reaching your daily target, the plan allows for an extra 35 points a week, and you can earn "activity points" through exercise.
Tips and Warnings
- Reassess your points target after you've had a birthday, lost weight or changed your daily activity level.
- Consult your doctor before beginning any weight-loss program.
Things You'll Need
- Weight Watchers online subscription
- Points calculator
- Written or online journal
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