Weight Watchers Points Guide - Book Two - Food Lists: Everyday (P-Z), Ethnic and 0-POINTS with Instructions for using the Points - By writing down what you eat with the points, you can assess where you can make cutbacks as your weight drops. [NOOK Book]

Overview

SNEAK PEAK:

These food lists were designed for quick and easy ...
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Weight Watchers Points Guide - Book Two - Food Lists: Everyday (P-Z), Ethnic and 0-POINTS with Instructions for using the Points - By writing down what you eat with the points, you can assess where you can make cutbacks as your weight drops.

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Overview

SNEAK PEAK:

These food lists were designed for quick and easy "offline" reference. The ordering of some foods names may be slightly different on these printable versions than in the online database.

Instructions for using the Points
The points allowed each day differ for men and women and depend upon the weight of the person. Typical points to weight ratios are as follows:

Women:
WEIGHT RECOMMENDED DAILY POINTS
Under 100 pounds 18 points per day
100-120 pounds 20 points per day
120-140 pounds 22 points per day
140-160 pounds 24 points per day
160-180 pounds 26 points per day
180-200 pounds 28 points per day
Over 200 pounds 30 points per day

Men:
WEIGHT RECOMMENDED DAILY POINTS
Under 100 pounds 24 points per day
100-120 pounds 26 points per day
120-140 pounds 28 points per day
140-160 pounds 30 points per day
160-180 pounds 32 points per day
180-200 pounds 34 points per day
Over 200 pounds 36 points per day

The idea is that, as you lose the weight you should be able to drop your points accordingly in order to continue to lose weight and ultimately to maintain the weight loss.

By eating your recommended daily points, you will soon learn the points values of many foods and will no longer need to refer to literature to check on the values. By writing down what you eat each day, along with the points value for each food item or meal, you will be able to assess where you can make cutbacks as your weight and your points level drops.

Dieters should not consume more than their points allowance each day, as anything over the recommended points will be excess calories and fat, which means that you will not be losing weight. The only time you should eat above your maximum points allowance is if you have been saving points from a few days beforehand for a special occasion or a night out etc., or if you have earned bonus points for the day through exercise.

Weight Watchers does not encourage dieters to eat under their points levels either, unless they plan to make up the points another day. Under-eating can cause as many problems as overeating, and by slowing down the body’s metabolism can actually hinder weight loss.

Points
The higher the calories in a food serving, the more points are in there. Numbers in the low tens are easier for people to deal with than the numbers in the thousands which calorie counting involves. Most dieters follow the weight watchers points program by joining a class, where they're weighed each week, meet other dieters, and receive support and advice from the class organizer.
Believe it or not, the "secret" formula used to work out how many weight watchers points a meal contains is protected by a US patent. Although there are many variations of the formula, here's one that's included in the patent.
One point = (calories/50) + (fat grams/12) - (min{r, 4}/5)
The last part of the formula — min{r, 4} — is equal to the number of grams of dietary fiber or 4, whichever is the smaller number. The formula means that one point is equal to the number of calories in a food serving divided by 50. The value increases by about one point for every 12 grams of fat, and drops by about one point for every five grams of fiber.
In simple terms, total fat becomes a point penalizer, while fiber is a point enhancer.
For people who want to lose weight without the hassle of weighing food or learning about good nutrition, the weight watchers points system is reasonably effective. Not only is it based on the main "law" of successful weight loss — eating fewer calories than you burn — the program incorporates several techniques proven to make losing weight easier, such as keeping a written record of what you eat.
However, like all weight loss programs, the weight watchers points system is not without limitations. One of the main problems is that the formula doesn't take into account the amount of protein in a meal.

ACTIVITY POINTS
Activity points are bonus points that permit you to convert points from physical activity in exchange for food. Remember that only people who engage in physical activity for at least an hour every day can exchange bonus points for food. Those who engage in less physical activity can perceive it as a factor that speeds up the weight loss process. You are allowed to convert only 12 bonus points from physical activity into food each week (a six day workout week would give you your 12 bonus points).

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Product Details

  • BN ID: 2940014480420
  • Publisher: S.H.W.
  • Publication date: 5/1/2012
  • Series: Weight Watchers Points Guide , #2
  • Sold by: Barnes & Noble
  • Format: eBook
  • Sales rank: 57,522
  • File size: 24 KB

Customer Reviews

Average Rating 3
( 13 )
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Sort by: Showing all of 13 Customer Reviews
  • Anonymous

    Posted July 28, 2012

    Outdated

    This book is outdated and will not support you correctly. If you want to lose weight in a healthy, supportive way, you need to join a Weight Watchers meeting or join online.

    7 out of 9 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted June 19, 2012

    Hard to read and navigate on the nook.

    I would suggest getting this in the regular book format.

    5 out of 5 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted June 11, 2013

    Old Program

    Don't waste your time or money.....this is THE OLD POINTS PROGRAM! The new program is POINTS PLUS. It's totally different with the amount of POINTS PLUS you get.

    2 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 21, 2012

    Great!

    Great!

    1 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 20, 2012

    Very good!

    Very good!

    1 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 31, 2012

    No text was provided for this review.

  • Anonymous

    Posted May 12, 2012

    No text was provided for this review.

  • Anonymous

    Posted January 13, 2013

    No text was provided for this review.

  • Anonymous

    Posted May 24, 2012

    No text was provided for this review.

  • Anonymous

    Posted May 19, 2012

    No text was provided for this review.

  • Anonymous

    Posted January 11, 2013

    No text was provided for this review.

  • Anonymous

    Posted February 5, 2013

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  • Anonymous

    Posted May 15, 2013

    No text was provided for this review.

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