Once Weight Watchers members are comfortable with the Points system for foods, they learn they can earn additional Points through exercise. This is usually about the fourth week, after losing a few pounds. Someone who weighs 160 lb. and is allowed 23 Points per day, for example, can earn 4 points (and eat 27 points that day) by engaging in high-intensity exercise for a half hour. That may not sound like much, but 4 Points equals three strips of bacon, 1 oz. of potato chips or 1/2 cup of real ice cream.
Step 1
Determine whether your chosen activity counts as light-, moderate- or high-intensity. Walking leisurely or stretching are light activities, in which you don't sweat. Moderate examples, in which you may break a sweat, include walking briskly or biking. Running or competitive swimming or biking, in which you sweat heavily, count as high.
Step 2
Track how many minutes you exercise, using a clock or a wrist watch. You can break your workout into two, or more, segments if it fits your schedule better. Maybe you like something high-intensity for a half hour in the morning, and then you end your day with another half hour of something light or moderate.
Step 3
Match the number of minutes you exercise with the category of high, moderate or light on the Weight Watchers cardboard calculator. Then find your body weight in pounds or kilograms. The number in the window next to your weight is the Points value for your activity. If you have more than one activity session per day, just add them together.
Tips and Warnings
- Earning Points through exercise does not mean you must eat more food to use all of those Points. Some Weight Watchers members pursue more rapid weight loss by exercising without counting the Points they earn. The benefits of exercise go beyond earning Points. Many people find that being active helps maintain weight loss, improve mood and boost self-esteem.
- Weight Watchers cautions that people who are more than 30 lb. over their goal weight should not exercise at high intensity without first consulting a doctor or exercise specialist. Weight Watchers materials say to contact your doctor before exercising if you answer yes to any of these questions: "Has your doctor ever told you that you have a heart problem of any kind? Do you have chest pain brought on by physical activity? Do you have fainting spells or severe dizziness? Have you had chest pain in the last month? Do you have a bone or joint that is aggravated by physical activity? Do you take medication for high blood pressure or a heart condition? Are you aware of any other physical problems that might make exercise harm your health?" Fudging the intensity level or length of time of your activity to gain additional Points only cheats yourself.
Things You'll Need
- Weight Watchers cardboard calculator
- Clock or watch
References
- "Get Moving" booklet by Weight Watchers
- "Getting Started" booklet by Weight Watchers
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