In addition to improving energy levels, appearance and confidence, healthy weight loss reduces your risk of chronic diseases. As little as a 10 percent reduction in your weight decreases the risk of osteoporosis, type 2 diabetes, some types of cancers and heart disease, according to the National Heart, Lung and Blood Institute.
The Weight Watchers point system simplifies calorie reduction. Cutting calories is a key to weight loss, according to MayoClinic.com. Weight Watchers points allow flexibility in your food choices. By staying within your daily point range, you stick to your diet without giving up favorite foods.
Step 1
Enter points on a calculator to estimate your daily allowed points for Weight Watchers. Start with two points if you're female or eight points if you're male.
Step 2
Add four points if you're 17 to 26 years old, three points if you're 27 to 37, two points if you're 38 to 47, one point if you're 48 to 58 or zero points if you're older than 58.
Step 3
Enter the first two digits of your weight in pounds. For example, if you weigh 150 lbs., enter 15 points; if you weigh 245 lbs., enter 24 points.
Step 4
Enter zero if you're under 5 feet 1 inch tall. Enter one if you're 5 feet 1 inch to 5 feet 10 inches. Enter two if you're 5 feet 10 inches or taller.
Step 5
Enter zero if your daily activity involves mainly sitting. Enter one if you spend most of your day standing up. Enter four if you walk most of the day. Enter six if you spend most of the day doing physically demanding work.
Step 6
Enter 10 if you're a nursing mother or enter five if you're nursing and also providing your baby with food or formula.
Step 7
Total the points you entered for the estimate of your daily Weight Watcher Points allowance.
Tips and Warnings
- Weight Watchers provides an individualized point budget for each member in consultation with a counselor or via its online program. Weight Watchers is a registered trademark. This site is not affiliated with Weight Watchers. This article is for information purposes only.
- Consult with a doctor about any health concerns and before undertaking dietary changes.
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