The Weight Watchers Points system is a weight-loss tool that assigns a numeric value to foods based on the amount of calories, fat and fiber. Foods low in calories and fat yet high in fiber have the lowest rating. Many vegetables are 0 points and fruits, which have more calories from natural sugars have 1 or 2 points. Foods that have no fiber and are high in calories and fat, such as red meat are also high in points.
The number of points you start with depends on your gender, age, current weight and activity level.
Step 1
Determine your baseline. Men start with 8 points and most women start with 2. Women who are nursing start with 12 points. If you are currently pregnant, consult your doctor before beginning any weight loss program.
Step 2
Factor in your age. Add 4 points if you are 17 - 26 years old, add 3 points if you are 27 - 37, add 2 points if your age is between 38-47, and add a single point if you are 48-57. Older than 58? Don't add any points. As you age, your metabolism slows down and less food is needed to maintain your weight.
Step 3
Add the first 2 digits of your current weight. If you weigh 175 pounds, add 17 to your point total. If you currently weigh 250 pounds, add 25.
Step 4
Add points for height. If you are over 5'10, add 2 points. If you are 5'0- 5'9, add only 1 point. If you are shorter than 5', do not add any points.
Step 5
Adjust your points based on our activity level. If you work in an office and sit at your desk for most of the day, do not add any points. If you mostly stand, add 2 points and if you walk for most of the day, add 4 points. If you do manual labor add 6 points.
Tips and Warnings
- Points can be "saved" from one day and used the next, if you want to budget for a splurge meal or night out. You can earn extra points by adding more exercise into your day. A one hour aerobics class at the gym can buy you up to 6 extra points depending on your age, weight and the intensity level of the class. Write everything down in your journal to keep track of points used.
- If you are under 16, consult your doctor before beginning any diet.
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