The Weight Watchers diet program gives the option to earn extra Points each day with exercise. The extra points let you increase the amount of food you can consume during the day, with a value up to four Points. Calculating the number of exercise Points you earn is a simple process using a slide rule available with the membership package that each new Weight Watchers member receives at the first meeting.
Step 1
Determine your exercise intensity from the classification of light, medium or high. Weight Watchers classifies light exercise as a low-intensity where you do not sweat. Medium-intensity causes you to breathe heavier than normal and sweat about 10 minutes into the workout. A heavy-intensity is one where you are unable to talk or hold a conversation during the workout.
Step 2
Check your exercise watch or clock to determine the number of minutes for the exercise session.
Step 3
Slide the minutes rule on the Weight Watchers Points Booster so the minutes for the exercise session lines up with the correct exercise intensity.
Step 4
Find your current weight on the right side of the Points Booster. The Points number lining up next to your weight is the number of Points earned for this exercise session. There is a cap of four points available to earn each day from exercise.
Step 5
Write the Points number in your Weight Watchers Journal so you can add the earned points into daily allotment. Add four points if the Points Booster listed five points or higher for this workout session.
Tips and Warnings
- Examples of light-intensity exercise are walking at a leisurely pace or stretching. Moderate-intensity exercises include biking, swimming, lifting weights or walking at a brisk pace. A high-intensity exercise is running or biking competitively.
Things You'll Need
- Points Booster
- Journal
References
- "Weight Watchers: Getting Started" booklet; Weight Watchers; 2010
- Weight Watchers: Exercise Intensity Levels
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