The Weight Watchers POINTS system is a diet plan developed to help overweight people safely lose 1 lb. to 2 lbs. per week by gradually changing their lifestyles and eating habits. POINTS are counted on the diet instead of calories. A daily POINTS target is developed for dieters based upon their heights, weights, genders and ages. Consult your physician prior to starting the Weight Watchers diet or any other weight loss program.
Food POINTS
All foods are assigned a POINTS value on the Weight Watchers program. The POINTS value of a food is based upon its caloric, fat and fiber content. Foods high in fat contain more POINTS than those low in fat. Foods high in fiber contain fewer POINTS than those low in fiber. This system encourages dieters to make healthy food choices with their POINTS. For example, since a medium apple contains only one POINT and a 1.5 oz. chocolate bar contains five POINTS, a hungry dieter looking for a snack will have an incentive to choose an apple instead of a chocolate bar.
Exercise POINTS
Dieters can earn POINTS by exercising. Burning approximately 100 calories -- which a 140 lb. person can do by walking 1 mi. -- is equivalent to one POINT. Dieters have the option to eat their exercise POINTS, allowing them the opportunity to eat an extra portion or a meal, enjoy an extra snack or indulge in a special treat that may not have otherwise worked into their allotted daily POINTS target.
Flex POINTS
A total of 35 weekly Flex POINTS are allotted to each dieter. Flex POINTS are POINTS that can be used at anytime throughout the week, or not used at all. However, it is important to note that Flex POINTS do not carry over one week to the next. Therefore, if a dieter doesn't use all 35 Flex POINTS throughout the week, the remaining POINTS are forfeited. For example, a dieter could use all 35 of his Flex POINTS one week at a Superbowl party. Alternatively, he could eat five Flex POINTS each day throughout the week. Or, he could choose to eat two of his Flex POINTS three days throughout the week and forgo his remaining 29 Flex POINTS.
Considerations
Weight Watchers POINTS can be a valuable tool in learning to make healthy food choices and eat appropriate portions. However, some people who have a difficult time regulating their own food intake may struggle with Weight Watchers due to overeating on foods with zero POINTS. Although the program technically allows an unlimited amount of zero POINTS foods, good judgment should always be employed. For example, although a single egg white contains no POINTS, a dozen egg whites contains approximately 200 calories. Neglecting to account for so many calories could lead to weight loss struggles.
References
- "Weight Watchers She Loses, He Loses: The Truth about Men, Women, and Weight Loss"; Karen Miller-Kovach, et al.; 2007
- "Weight Watchers Weight Loss That Lasts"; James M. Rippe M.D., et al.; 2004
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