I wanted to post some information about how to do Weight Watchers at home for FREE. Now, the program that I do is their OLD program. It calculates the points by using the calories, fat and dietary fiber of foods. The NEW Points Plus system is what they just released, and it calculates the points by the Carbs Fat and Protein I believe. Keep in mind that ALL of the recipes and meals I post are under the OLD Weight Watchers plan!
Here are some links that will help you get started on the OLD Weight Watchers plan which has been proven to be successful in the past. If you want to do their NEW Points Plus program, I would suggest joining Weight Watchers either online or at your local branch to get all of the information. There isn't much online about the new program just yet.
Step One:
How many points do I get?
Visit the following link to calculate how many points you get in a day. It calculates your points by using your weight, age, sex and activity level through out the day.
Step Two:
Review and Save a Generic Foods Point List.
Once you start, you will begin to remember the points value of the foods you eat all the time but it is nice to have a website to be able to reference.
I use:
and
Step Three:
Be prepared for eating out!
One of the things I love about Weight Watchers is you can still eat out at your favorite restaurants and not deprive yourself. You just have to be sure you are accountable for what you are stuffing in your PHAT face! There are a ton of websites that provide the point values for all of your restaurant favorites.
and
Step Four:
Build your meal plan for the week.
I have been building my menu for the week in advance and it has made it so much easier. It is easier to do the grocery shopping, budget, find new recipes and make sure you have enough points for the by one get one free day at your local frozen yogurt place! LOL
If you dont like the recipes or meal ideas on my page, find your own at:
Step Five:
When in doubt, Calculate it!
I have a Weight Watchers points calculator with me at ALL times. It makes it a breeze to go into the grocery store and calculate the points values of foods before you buy them. I actually take a magic marker with me too and I'll write the points value right on the box of the stuff I am for sure buying!
You can download apps on your phone for free that are points calculators:
Iphone users: search: My Food Calculator
(The free one is the OLD WW program, the 99cent one is the Points Plus)
Android: search: WWDiary
Or just search Points Calculator! Keep in mind the calculators that have the calories/fat/fiber is for the OLD program and the ones with the carbs is for the NEW points plus program.
If you dont have a smart phone, you can use this website:
Step Six:
Write it down!!
In order to be successful you HAVE to write down what you eat! It makes it easier to track your daily points and if you have a bad weigh in one week you can look back and see what you ate that week and change some things around. Just a simple note pad will do, Word Doc or search: WWDiary on Androids or Food Log on Iphones.
Step Seven:
Exercise earns EXTRA points!
Every time you exercise, you earn extra points for the day!
Use this site to figure out how many points you earn based on the activity level and duration:
Step Eight:
You get 35 EXTRA WEEKLY points.. to use whenever, where ever!
Thats right, you get an extra 35 points to spread out through the week. Use it for the Birthday party you have to go to this weekend, the business lunch you are going to that doesnt really have any healthy options or the pizza that is being served at the super bowl party you're heading to! Remember though, They need TRACKED because once they are gone, they are GONE!
Step Nine:
Follow the plan!
I used to go to the meetings at Weight Watchers and one of the biggest things they tell you is EAT ALL YOUR POINTS FOR THE DAY! Its a big one! Your body NEEDS those calories. That is why you get the number you get. If you dont eat all of your points you may not lose weight. I had that happen to me - I ate about 2/3 of my points for the day and I didnt lose anything at all. As soon as I started eating all of my points, I started losing again.
Step Ten:
Use your head!
Always eat breakfast!
Try to do at least 20-30mins of activity each day.
Drink at least 8 -10 servings of water each day.
Eat three meals and 2 small snacks or 5 small meals each day.
Dont skip breakfast and lunch to have a 30point dinner, PHATSO!
Eat filling foods! Try to avoid filling up on processed, enriched foods. Instead of eating 100 calorie packs of Doritos or Oreos, try a piece of fruit or some snacky- type veggies instead.
For your meals, try to incorporate whole grains, lean proteins and green leafy veggies. You will be satisfied longer and get more vitamins and nutrients.
Dont be afraid to try new things and have fun with it! Keeping new recipes in the rotation keeps things exciting! Dont be afraid to try something you think you may not like. You may be surprised!
Please please please please, if you have any questions, need anything at all - CONTACT ME! Write something on my wall, email me, whatever! I'm here to help you!! Dont be shy! Also, if you find recipes that arent on my page, post them! Sharing is caring!
I hope this helps everyone that needed the insight as to where to begin and how to move forward. Good luck to all!!
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