Weight Watchers is not just a weight loss program. It focuses on changing a person's life permanently, including eating habits and physical activity. The primary focus of the system is counting points. Points are awarded to food items and beverages based on the calories, fat and fiber content. At the start of the program the participant will calculate how many points can be eaten per day. This is essentially the point bank for the participant. Everything the participant eats will be subtracted from the bank, resulting in healthy weight loss when paired with exercise and support from other participants.
Step 1
Step on the personal scale and record your weight.
Step 2
Put the first two digits of the weight on the piece of paper or enter them into the calculator. For example, if the scale says 220 pounds, the number recorded would be 22.
Step 3
Add two points to the previous number if you are a woman and eight points if you are a man.
Step 4
Add the correct number of points according to your age: 17 to 26, add four points; 27 to 37, add three points; 38 to 47, add two points; and 48 to 57, add one point. Individuals over 57 do not add any points.
Step 5
Rank your physical activity level. If you participate in several minutes, such as 20 to 30 minutes, of activity nearly every day of the week, add six points. If you walk periodically through the day, such as waiting tables or walking throughout the day at work, add four points. Add two points for any other minor activity that occurs throughout the day. Don't add any points if you don't participate in any physical activity.
Step 6
Add these numbers together to determine your point bank for the day.
Tips and Warnings
- Periodically assess your point total to account for an increase in physical activity or significant weight loss.
- Discuss your personal situation with a Weight Watchers representative. There are situations where an individual may need to add more points to the daily total. For example, teens under the age of 17 or lactating women need additional points to fulfill their daily caloric requirements. No individual should consume fewer than 18 points per day.
Things You'll Need
- Personal scale
- Pen and paper
- Calculator
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