The Weight Watchers diet is based on a system of counting. Instead of counting calories or fat grams, however, you count points. Each food is assigned a points value, based on its calories, fat and fiber content, and each person is given a certain number of points that they are allowed to eat. This number is based on a number of factors, including current weight, activity level, age and gender.
Target Points
Your target points, or daily points, is the minimum number of points that you should eat in a day. To determine your target points, you will need to follow the Weight Watchers formula, which is based on your age, current weight, height and daily activity level. Target Points usually range from 18 to 37 a day. Eating below your daily points can actually stall your weight loss, since consuming too few calories can slow your metabolism and deprive your body of the fuel it needs.
Flex Points
In addition to your daily points, Weight Watchers allows 35 "flex points" to be used throughout the week. This is designed to give your weight-loss plan some flexibility. You can divide them up and use them evenly throughout the week, or save them to use for a special event in one day. You can choose to eat all, some or none of your weekly points.
Activity Points
To encourage exercise, Weight Watchers gives you the opportunity to earn more points, to be traded for more food to eat. For approximately every 100 calories you burn though activity, you earn one activity point. These points accumulate throughout the week, and can be eaten after you have "used up" your flex points. Use a heart rate monitor to be sure you are calculating calories burned accurately.
Experiment
You will most likely not eat the same number of points every day, or every week. The program is designed to offer flexibility and variety. Experiment with using a different amount of points every day. Some weeks you may use every point allotted to you and others you may just eat the minimum. Track your points eaten and weight lost to find the formula that works best for you. Remember that your body needs fuel, and eating less does not always lead to the fastest weight loss.
Warning
Consult with your doctor before beginning any weight loss or exercise plan. You will need to set a reasonable weight loss goal in a reasonable timeframe.
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