I just started back on the Weight Watchers, (my first week’s weigh-in will be posted tomorrow), because after waffling on what program to do, I’ve decided this is the one for me. Since I get so many visitors asking about Weight Watchers, I wanted to share a post with some details about the new Weight Watchers Points Plus 2012 program.
- Based on your current weight, you get a daily PointsPlus target. This number will get smaller as your weight goes down.
- Everything you eat and drink has a PointsPlus value.
- You get 49 additionally points each week, which you can choose to use or not use.
- You can earn more points every day by exercising. The weekly goal to start is to earn 14 points each week.
- Track it all either on using their paper tracker or online (their online tools are not free, fyi).
- You can choose to attend meetings for additional support (these are optional but highly encouraged).
Daily Food Goals:
As with any balanced diet, you need to aim for a certain number of servings of each food group – the paper trackers are great for keeping track of how many servings you’ve had.
- Lean Protein: 2 servings a day – like 3oz of chicken or 1/2 cup of beans (Personally I eat more protein that that, especially if exercising).
- Fruits and Veggies: 5 servings a day – 1 cup of lettuces of 1/2 cup of other veg.
- Low Fat Dairy: 2 servings a day (Serving sizes really depend on what you’re eating – for example, milk vs. yogurt vs. cottage cheese)
- Whole Grains – They don’t really specify a total number of servings but
- Water – At least six glasses of water a day – They call it liquids and include milk and diet pop in that number, but I ignore all that and count water only. Milk really counts as dairy anyway.
- Vitamin – They encourage a multivitamin daily.
- Although you can technically eat whatever you want to eat on Weight Watchers (as long as you keep track of your points), they do really suggest that you stick with “Power Foods”. Power foods are basically the healthier options that any dietician will encourage you to eat – lean proteins, fruits and vegetables, whole grains, low fat dairy, etc. The best thing about the Power Foods is that they are more filling and use up less points, so it’s a win all around.
- Prior to this updated Points Plus 2012 program, Weight Watchers stated that most fruits and vegetables carried a 0 point value – so technically you could eat as many as you want and they wouldn’t count. Obviously, this was flawed because fruits and vegetables still have calories, so you definitely have to keep track of them. Now, with Weight Watchers Points Plus 2012, they suggest that you eat about 5 servings of fruit and/or vegetable servings a day, which makes much more sense in the end. The starchier veggies like potatoes and corn do not have 0 point values however, so you have to remember that.
- As anyone will tell you, exercise is key when you want to lose weight, and Weight Watchers is no exception.
- You can earn points for working out (the number depends on your weight, the amount of time you worked out and the intensity) – you get a chart when you sign up that will give you those amounts.
- Your starting goal is 14 points earned each week.
- Each activity point you earn equals one food point – so you can choose to eat those or not.
Pointers for success:
I know a lot of people on Weight Watchers, so I’ve read and heard some great advice for success and meeting weight loss goals. These aren’t rules or anything, just things that work for some people on the program.
- Although you can technically eat whatever you want, eat healthy and mindfully so that you’re actually eating well and losing.
- Make sure to eat your daily points in full every day.
- Cut out white flours, sugar and salt as much as possible.
- Drink water as your only beverage. If you feel bloated, add a slice of lemon to your water to help.
- Don’t use the additional weekly 49 points regularly – only use them only on rare occasion when you have a party or event.
- Do some sort of daily exercise.
- Even when you do earn additional points from exercise, don’t use them.
Are you on Weight Watchers? What is your best advice for success? What do you do with your weekly points and earned activity points – save them or use them? Would love to hear about your weight loss is going.
(Please note: I don’t work for Weight Watchers – I’m just someone trying to lose weight gained from babies and burgers.)