Tuesday, December 29, 2009

Flex Points on Weight Watchers

flexPoints and other basic information; also Fast Track
FlexPoints and other basic information; also Fast Track

Please remember that the best way to learn about the Weight Watchers program is to attend a local meeting. Your local Weight Watchers leader is trained to provide you with the best, most accurate, and up-to-date information on the Weight Watchers program. By going to a local meeting you get accountability and friendly support to help you be successful on your journey. If you can’t attend a local meeting, Weight Watchers also offers an At Home program and even has online tools.

The information below is for current Weight Watchers members. It is only meant to be a convenient reference for some of the more technical portions of the program, for use by a current member who does not have access to her/his materials at the moment. The information below does not contain all aspects of the program and is not a replacement for information that an active member receives at a local Weight Watchers meeting.

Weight Ranges

The first column is your height in feet and inches. The second column is the MINIMUM for all adults. The third column is the recommended upper target for adults ages 17-25. The fourth column is the recommended upper target for adults ages 25-45. The fifth column is the MAXIMUM for adults over 45.

4’9” 92 106 111 115
4’10” 95 110 115 119
4’11” 99 114 119 124
5’0” 102 118 123 128
5’1” 106 121 127 132
5’2” 109 125 131 136
5’3” 113 130 135 141
5’4” 116 134 140 145
5’5” 120 138 144 150
5’6” 124 142 148 155
5’7” 127 147 153 159
5’8” 131 151 158 164
5’9” 135 155 162 169
5’10” 139 160 167 174
5’11” 143 165 172 179
6’0” 147 169 177 184
6’1” 151 174 182 189
6’2” 155 179 187 194
6’3” 160 184 192 200
6’4” 164 189 197 205
6’5” 184 194 202 210

This chart is NOT for growing teens or nursing women. Growing teens, females under 16 and males under 19, should add 2 points to the target shown. Nursing woman should add 10 points to the target show. Everyone should consult a doctor before beginning or modifying any weight loss program.

The first column is your weight right now. The second column is your POINTS Target. Your POINTS Target is the minimum numbers of points you should each every single day.

000 – 149 20
150 – 174 22
175 – 199 24
200 – 224 26
225 – 249 28
250 – 274 30
275 – 299 31
300 – 324 32
325 – 349 33
350 – 999 34[/font]

The best way to figure how many points are in the food you are eating is to use your POINTS Finder. If you don’t have it handy, you can use a calculator with the following formula. POINTS = [Calories/50] – [grams of fiber*/5] + [grams of fat/12] *note that the grams of fiber are capped at 4 grams per serving.

Activity Points

In addition to eating your Target points each day, you may choose to earn and optionally eat Activity points. Activity points earned must be used on the same day they are earned, if they are used at all. Activity points are fully described on, and can be calculated with, your POINTS booster. If you don’t have it handy, you can use a calculator and the following formulas.
Activity points for light intensity = [your weight] x [minutes] x 0.00023
Activity points for moderate intensity = [your weight] x [minutes] x 0.00033
Activity points for high intensity = [your weight] x [minutes] x 0.00081
Light intensity is described as being able to talk and sing, with regular breathing and no sweating. Examples of light intensity activities are leisurely walking or biking. Moderate intensity is described as being able to talk but not sing, with deep breathing and sweating after 10 minutes. Examples of moderate intensity activities are brisk walking or brisk biking. High intensity is described as being able to only talk briefly, with rapid deep breathing and sweating after 3-5 minutes. Examples of high intensity activities are running or competitive cycling.

Flex Points

In addition to eating all of your Target Points each day and optionally eating some or all of your Activity Points each day, you’ll begin each week with 35 Flex Points. Use them any way you please. Don’t use them at all, use some, divide them evenly over the week, or spend them all on a weekend splurge. Once the week is up, they’re gone. Keep track of them in your QuikTrak System.

Quik Trak System

This journal works like a checkbook register. Start each day with your POINTS Target. As you eat, record each food and subtract the appropriate points value from your available balance, as if you were writing a check. If you earn Activity Points you may record them as a deposit, adding them to your available balance. If you get to a 0 balance before the end of the day, you may add in “deposit” any available Flex points that you have remaining for the week. Just like your real checkbook, you never want a negative balance.

***FAST TRACK Information***

WW has introduced a new twist on the Flex Points program. Use this version to jumpstart your program when you've hit a plateau or just want to jump feet-first into the program.

A few highlights of this plan:

1) You eat 20 points per day for no more than two weeks (no matter what your weight is). Do NOT, under any circumstances go under this target!

2) Your 35 weekly Flex Points are not used for the duration of the Fast Track program.

3) Suggested menus can be found here: WW Eating Guide (requires Adobe Acrobat Reader to view - you can download it for free HERE)- you can follow either the higher carb or higher protein plans to get your 20 points in.

4) Remember to drink your water and eat your points in the most balanced manner possible!

5) Do NOT do Fast Track for longer than 2 weeks! To attempt to do so longer could cause damage to your metabolism. Fast Track is just a short-term program to jump start losses. It should be noted that if you feel you only need one week on it, than by all means, do it for only a week!

6) If you are exercising excessively, sticking to 20 points per day is probably not a realistic goal. Most have found eating some activity points, or just sticking to their regular Points Target is more helpful. If you exercise a lot, your body requires more calories for daily function. To not eat enough could possibly cause a short-term weight gain.
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This information came from DWLZ.com in the Forums under Old WW Programs

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