The Weight Watcher points system is a widely-spread and popular weight loss program, which uses the special patented method replacing calorie1 count with a more simple and convenient system of tracking points. Many people love it because it allows them to eat their favorite foods and lose weight.
According to the program, every type of food has its own number of points. It takes into account the calories, fat and fiber containing in food. Dieters have to calculate how many points they can eat in a day. Then they can consult the list of weight watchers points for the most common, branded and even ethnic foods. The main idea is that you should consume less energy than you burn in order to lose weight.
So the question arises, “How many points can I have on weight watchers in a day?” The answer depends on several factors: age, gender, weight and physical activity. They all influence on the basal metabolic rate2.
The process of counting the points is very simple, and now we will show you how to do it.
How to Calculate Weight Watchers Daily Points
So, let’s calculate your daily point target. First of all, we should mind you gender. Give yourself the following number of watchers points:
Gender
Points
Males
8
Females
2
Nursing females
12
Then take into account your age (the older you become, the lower your BMR gets).
Age
Points
From 17 to 26
4
From 27 to 37
3
From 38 to 47
2
From 48 to 57
1
From 58
Now measure your weight in pounds and take the first two numbers of it. Then add them to the points from the first two steps (gender and age).
If you do not perform any exercises, you may miss the following stage. But if you do, you can add some more points to you count.
Level of physical activity
Points
Sedentary
Lightly active
2
Moderate active
4
Very active
6
Add the appropriate number to the overall points.
For example, let’s take a 25-year old man who weighs about 200 pound. He does a physically hard work and regularly plays tennis. Knowing all these facts about him, we can easily determine how many weight watchers points he can get in a day.
- 8 (male) + 4 (aged 25) + 20 (weighs 200 pounds) + 6 (very active) = 38 points
As you see, he can consume no more than 38 points per day if he does not want to put on weight. Now he can look into the special table representing how many points there are in certain amounts of different foods.
Below you can see a shortened variant of the Weight Watchers Points List, which will give you a general idea about what it is.
Apple juice
½ cup
1
Clear water
1 liter
Avocado
¼
2
Beef stew
1 cup
5
Bloody Mary
1
2
Carrots
2 large
Caviar
2 Tbsp
2
Chocolate
2 pieces
3
Grapes
1 cup
1
Paella
1 cup
7
Cooked pork
½ cup
5
Mashed potato
½ cup
2
White rice
1 cup
4
Rum
1 jigger
2
Analyzing the list, you can see that if some food contains much fat, it gives you many points. That is why you’d better eat more fruits and vegetables which are rich in fiber. They will help you to reduce your points and get vitamins and minerals necessary for your health.
Dangers of Weight Watchers
In fact, the Weight Watchers is not positioned as a diet. If you visit its website, you will find the explanation that it is a program (or even approach) that helps people to live a healthy life and eat whatever they like. It is true. You can really lose weight, but thinner is not always healthier.
The points which are assigned to different foods depend on the content of protein, fat, fiber and carbohydrates in them. Minerals and vitamins are not considered at all. In order to get the necessary amount of minerals and vitamins without exceeding your number of weight watchers points, you will have to eat much more fruits and vegetables than you are used to do. Otherwise, there is a risk to get vitamin deficiency.
The system counts points, not calories. So you don’t know if you get the necessary energy intake per day. It can lead to undernourishment which will slow down the metabolism and create problems with health.
Many frozen foods from Weight Watchers are rich in sodium. If you regularly eat them, you exceed the recommended amount. And don’t forget that you will get more sodium from drinks. This is especially dangerous for people with high blood pressure.
The Weight Watchers is a good weight loss program but you should carefully consider what you eat and mind the amount of vitamins and minerals. Your health is more important than a slender figure.
- The calorie is a widely-spread unit of heat energy, which is commonly used for measuring the food energy value. It was defined in 1824 by scientist Nicolas Clement.
- The basal metabolic rate (BMR) is an amount of energy that a human being or an animal uses in dormant state. This amount of energy is sufficient for the vital organs (heart, kidneys, lungs, skin, etc) to function properly.
