Weight Watchers Momentum Plan Basics

First off, let me say that if you really need to lose a lot of weight or have problems committing to a diet, trying to do Weight Watchers on your own can be a very challenging task and most that try end up quitting. The support network that is available through Weight Watchers is next to none and the success rate of those attempting to lose weight greatly increases for those that 'officially' join. That being said, it is possible to do the Weight Watchers program on your own. The steps below will outline what to do.

1. Your Daily Points - First you need to figure out how many points you are allowed to have in a day. To do that, take the quiz below and then add together the numbers that you get for each question:

  • Sex:
    Female - Give yourself 2 points
    Male - Give yourself 8 points
  • Age:
    17-26: Give yourself 4 points
    27-37: Give yourself 3 points
    38-47: Give yourself 2 points
    48-58: Give yourself 1 point
    Over 58: Give yourself 0 points
  • First two (2) digits of your weight:
    (Example: If you weigh 230 lbs - Give yourself 23 points)
  • Height:
    Under 5'1": Give yourself 0 points
    5'1" to 5'10": Give yourself 1 point
    5'10" and over: Give yourself 2 points
  • Daily Activity Levels:
    Sitting: Give yourself 0 points
    Some Sitting, Mostly Standing: Give yourself 2 points
    Walking most of the time: Give Yourself 4 points
    Doing physically hard work most of the time: Give yourself 6 points
  • Nursing Mom?
    Solely Nursing: Give yourself 10 points
    Supplementing with solid food or formula: Give yourself 5 points

2. Weekly points - In addition to the points that you get each day you are also given a weekly bonus point allowance of 35 points to use as you see fit. Sometimes you may find yourself using all of them if it is close to a holiday or some other special occasion. Most times you will find that you don't use any of them. The one thing that is recommended that you do not do is divide them up evenly among the days of the week giving yourself 5 extra points a day. Remember, the goal here is to lose weight.

3. Goal - Before beginning you should determine your first weight loss goal. A good starting point is 10% of your current weight. So if you weigh 230 lbs then your first goal would be 23 lbs. You should also give yourself a realistic time frame to carry out this goal. Remember, Weight Watchers is geared to help you lose on average .5 to 2 lbs a week. Make sure you take this into account when setting your time frame.

4. Keeping track of what you eat - Now that you know how many points you are allowed to eat in a day, you must begin to count the point values for everything that enters your mouth. This includes what you drink. Start to keep a log of everything that you eat on a daily basis. Put your daily point allowance at the top of the page and subtract the point values of the items that you eat until you get down to zero. If you go past zero, those points will have to come out of your weekly bonus points allowance.

5. Calculating the point value of an item - There are 3 items that you will need from the nutrition label of your food to calculate its point total - calories, total fat & fiber. There are a number of ways to calculate your points once you have these. You can use a Weight Watchers slide point value finder, you can buy an official Weight Watchers point calculator, or you can use an online calculator such as the one on OneMorePound.com.

6. Exercise - Just as important as sticking to the Weight Watchers program is beginning and sticking to an exercise routine. If you have never exercised or are really out of shape, start off with something as simple as going for a walk. The key is to do more than you did before. As you start to lose weight and feel healthier, your exercise routine can be adjusted accordingly. The best routines will incorporate some strength training, cardiovascular exercises and abdominal/core exercises.

7. Tracking - In order to gauge your success you need to start tracking your weight. Pick a day of the week that you will be able to weigh yourself at the same time each week and use that as your official weigh in day. You can still weigh in daily if you so choose, to watch the little ups and downs and help stay on track, but your official weigh in day is the only one that you will track in your notebook.

Please note: These steps do not explain how to do Weight Watchers new PointsPlus plan. If you are interested in doing the PointsPlus plan I would recommend that you visit a local Weight Watchers meeting or consider using their online tools. The key to being successful when doing Weight Watchers on your own is the availability of free information on the internet and at this point in time there just isn't enough info available for the PointsPlus Plan.

Tips & Warnings

  • Keep track of all that you eat
  • Your goal should be 30 minutes of exercise 5 times a week
  • Focus on your weight loss goals
  • Don't let the weekly fluctuations in weight cause you to give up. There will be times that you may gain a couple pounds...get re-motivated
  • For Weight Watchers PointsPlus information visit a local Weight Watchers meeting
  • Seek the advice of a doctor before starting any new weight loss plans
  • Seek the advice of a doctor before starting any new exercise plans