As one of the most popular weight-loss programs, Weight Watchers is a common choice for people looking to diet. The program uses a system of points to track both food intake and exercise. Each food is given a points value that relates to its calories, fat and fiber. Over the course of each day, the dieter can consume a specific number of points, dependent on weight, age and sex. You can track exercise in a similar manner, and all activities earn exercise points. These points allow a dieter to either eat more daily or to lose weight more quickly.
Steps To Earn Weight Watchers Exercise Points
Step 1
Choose an exercise. You should pick something appropriate to your strength, level of activity and interest. Whatever exercise you choose, make sure it is one that you will participate in regularly.
Step 2
Weigh yourself. Weight Watchers exercise points depend on your weight, the amount of time spent exercising and the intensity of exercise. Heavier people will earn points more quickly than lighter people.
Step 3
Begin exercising. If possible, plan to exercise for a minimum of 20 minutes.
Step 4
Determine your exercise intensity level. Low-intensity exercise does not produce sweat and leaves your breathing at a normal rate. Moderate-intensity exercise causes sweat after about 10 minutes and raises breathing rates slightly. High-intensity exercise will make you sweat in about 3 to 5 minutes and is accompanied by rapid breathing.
Step 5
Determine your exercise points when finished. A person weighing less than 150 pounds earns 2 points for 70 minutes at low intensity, 50 minutes at moderate intensity and 20 minutes at high intensity. In contrast, a person weighing between 200 and 275 pounds earns 2 points in 35 minutes at low intensity, 25 minutes at moderate intensity and 10 minutes at high intensity.
Tips and Warnings
- The easiest method is to use a Weight Watchers Pointsbooster Slide available directly from the company, but you can estimate as well using the guidelines above. Weight Watchers offers tools to simplify exercise and to calculate food points. To access these tools, you need to be a paying customer.
- Do not attempt to exercise longer or with more intensity than you are able. Consult a doctor before exercising, especially if you have not exercised much in the past. Much of the online Weight Watchers program is available only to paid subscribers. Determining exercise points is more difficult without the company's materials.
Things You'll Need
- Scale
- Clock or timer
- Weight Watchers exercise point information
- Exercise gear
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