Weight Watchers is a weight-loss program that has been used for 45 years to help people reach their desired goals for a healthy weight. Weight Watchers is not a diet plan in the sense of specific menus to be followed. Instead, it provides programs that concentrate on food, exercise, behavior and support.
Step 1
Choose a plan. The Weight Watchers Flex Plan uses the point system in which foods have point values according to the amount of calories, fat and fiber they contain. You are allowed a certain number of points according to your weight and gender. The Core Plan does not use calories or points but instead uses a list of low-calorie but filling foods.
Step 2
Get your assigned number of points if you are using the Flex Plan. Everyone using the Weight Watchers Flex Plan system is given the number of points they can use in one day, according to how much they weigh. They also get an additional 35 flex points that they can use during the week, for special occasions and other treats.
Typical point allotments are from 18 to 23 points a day for people weighing less than 150 lbs.; 24 to 29 points for people weighing 200 to 224 lbs.; 30 to 35 points for people weighing 300 to 324 lbs.; and 32 to 37 points for those weighing over 350 lbs.
Step 3
Find the nutritional values of food. The Weight Watchers points system assigns each food a point value. To calculate points, you must know the total number of calories as well as the number of fat grams and the amount of fiber for every serving. Check the label on the food package for its nutritional values.
Weight Watchers uses this formula to calculate points: p=(c/50) + (f/12) - (min{r,4}/5) in which P equals points, C is calories, F equals fat grams and R represents dietary fiber in grams. Only fiber up to 4 grams is used in the calculation. In this formula, every 50 calories equals one point; each 12 g of fat is one point; and one/fifth of a point is deducted for every gram of fiber up to 4 g.
If you are calculating a food portion with 100 calories, 2 g of fat, and 2 g of fiber, enter the numbers this way: (100/50) plus (2/12) minus 2/5, or 2 plus 0.17 minus 0.4 equals 1.77. Round up the final number to get two Weight Watchers points. Work out the calculations for each item, including beverages, in your meal.
Step 4
Use a Weight Watchers point calculator. If figuring out the math on your own isn't your thing, use one of several calculators available online, such as at WebMilHouse. In the first box, enter the number of calories the food contains. Enter fat grams in the second box. Enter fiber in the third box and click "Calculate." The number of points appears in the bottom box. Calculate the points for the rest of the items in your meal.
Tips and Warnings
- Weight Watchers provides information on the nutritional value of certain unpackaged and unlabeled food, such as fruits, and also information for certain foods available in restaurants.
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