Weight Watchers bases its points system on the principle of calorie counting. The program simplifies the necessity of counting by using points in the ones or tens rather than calories in the hundreds or thousands. In other words, the plan assigns foods a points value from one to 20 based on calorie, fat and fiber content. Rather than establishing a daily calorie target, the Weight Watchers points plan allocates dieters a daily points target based on sex, height, age, weight and activity level.
Step 1
Allocate two points to your daily target if you're a woman and eight if you're a man, according to the Just Diet Now website. The Weight Watchers Momentum program assigns a personalized points budget based on several factors including sex.
Step 2
Give yourself additional points based on your age: dieters ages 17 to 26 get four points; 27 to 37 get three points; 38 to 47 get two points; and 48 to 58 get one point. No additional points are allocated for dieters over 58 years of age.
Step 3
Add the first two digits of your age to your points budget. For example, if you weigh 224 pounds, add 22 points to your daily target, according to Just Diet Now.
Step 4
Give yourself another point if your height falls between 5'1" and 5'10," and two points if you're over 5'10". No additional points are added for dieters under 5'1" in height.
Step 5
Add additional points based on your daily activity levels. If your routine involves sitting most of the day, no additional points are added. However, if you're on your feet most of the day, you get an additional two points. Add four points if your routine requires you to walk most of the day. This activity refers to your basic routine and doesn't factor in exercise. Exercise points are earned differently.
Step 6
Give yourself 10 more points if you're a nursing mother or five points if you nurse and supplement with formula, according to the Just Diet Now site.
Tips and Warnings
- Besides your daily points budget, Weight Watchers allows you an additional weekly allowance of 35 points to use anytime. You can add an additional five points to your daily target, use the 35 points all at once or do not use them at all. Earn extra points with exercise. If you exercise at a high intensity for 30 minutes, you earn an additional three points if you weigh up to 145 lbs., four points if you weigh 146 to 185 lbs., five points if you weigh 186 to 230 lbs. and an additional point for every 40 pounds over 230 lbs., according to the Weight Watchers Points Booster.
References
- Just Diet Now: Daily Points Quiz
- Weight Watchers Turn Around; Points Booster; 2004
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