I have found that Weight Watchers Food Lists is an incredibly helpful web-site in my weight-loss journey. It is a quick, and helpful guide in figuring out points in a pinch.
Overview
The Weight Watchers program is popular in part due to its simplicity. Instead of counting calories, members count points, a number calculated through a formula of calories, fat and fiber grams in any given food. Members get a certain number of points each week based on several factors such as height, weight and sex. Additionally, all members get 35 additional weekly points to use as they choose. But perhaps the concept that gives the program its greatest flexibility is the activity points, or APs
What They Are
Activity points are earned by--you guessed it--doing activity. Each activity earns a certain number of points, calculated for each individual based on body weight, length of time spent doing the activity and perceived exertion. For example, a 193-lb. woman following the American College of Sports Medicine's guideline of 30 minutes of moderate cardio five days a week would earn 10 activity points a week--two points for each 30-minute session.
How They're Calculated
The Weight Watchers online calculator allows you to plug in your weight, minutes of exercise, and low-, moderate- or high-level activity to come up with the APs for an activity. But it also includes a large database of activates, into which members can plug in anything from "elliptical cross-trainer" to "walking the dog" and get the number of activity points for the specific activity.
If you are on Weight Watcher or considering doing Weight Watchers it is important to know how to calculate the activity points. They are an important way to increase your weight loss as well as make up for extra food that you ate. Learn how to calculate and figure out your weight watchers activity points in a couple steps.
Things You'll Need:
- calculator
- time you worked out
- activity level or heart rate
Instructions
1
The first thing you need to do is determine your level of activity to calculate your weight watchers activity points. To determine your level of activity you can either use your heart rate or a speaking test. If you are using heart rate to calculate your weight watchers activity points then 40-54% of your max heart rate is light, 55-69% is moderate, and 70% or more is intense. If you are using the talking test to calculate your weight watchers activity points then if you can have a full normal conversation, it is light, you can speak but it is slightly difficult is moderate, and difficult to speak is intense. This is extremely important when determining your weight watchers activity points.
The next step to determine your weight watchers activity points is have the number of minutes of activity your completed as well as your current weight. You will want to then multiply your current weight by the number of minutes you worked out. For example, if you worked out for 30 minutes and you weight 150 pounds, you would get 4500.
Once you have the number from step two you will need to multiple that by the number that corresponds to your activity level (as determined in step 1)to figure out your weight watchers activity points. For light activity,multiple the number by .000232, for moderate activity multiply by .000327, and for intense workouts multiply by 0008077. For example, if you weighed 150 pounds and worked out for 30 minutes at an intense level you would multiply 150*30*0008077. In this example, the person earned 3.6 weight watchers activity points.
How to Use Them
Activity points are added on top of the daily points and the 35 weekly points. Activity points are the last batch of points you'll dip into. If, for example, your daily goal is 24 points, you earn four APs, and you eat 62 points one day (it can be done) you'll first use up your 24 daily points and then your 35 weekly points before dipping into three of your activity points.
Why Use Them
Activity points shouldn't be used simply so you can eat that extra slice of pecan pie every day. While they certainly can be used, on special occasions, to allow for extra food intake, for the most part activity points are there to encourage members to get moving. Any movement is good movement, according to Weight Watchers, and members are encouraged to build up their activity levels over the course of the program. And, if you want a little extra weight loss boost, the program materials say, don't use the activity points you earn. This is a concept, of course, that should be used in moderation--running a marathon and not using any APs could be dangerous.
Evolution of Activity Points
The use of activity points has changed over the years as Weight Watchers has adjusted and revised its program. At one point you could earn as many points as you wanted but only use four each day. Another plan allowed you to use as many as you earned, but only the day you earned them. The current plan, which allows you to save up as many points as you earn throughout the week is certainly the most flexible, yet fits in with the Weight Watchers' goal of encouraging its members to be active.
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