I've had some people express interest in IRC about how I lost 130 lbs in 15 months
(and have kept it off for 7 years now!), so I'm gonna post what worked for me. This is Weight Watchers' plan from 2005-2006. From what I understand, it's completely changed now from what it was back then, but I still use it for maintenance and it still works.
Everything you eat on Weight Watchers has a points value that can be calculated by knowing the calories, fat and fiber of the product. Usually, this is on the label of the package, but for things like meat & produce, you can go to a place like Calorie King
to find out its nutritional info. For chain restaurants, most places have nutritional info on their website. You can eat whatever you want while on this plan, but you can't go over your daily allotment of points, so you can eat a lot more if you choose things that are healthy, high in fiber, and high in protein to keep you full.Calculating Your Daily Points Value:
Answer the following questions and add up the total number of all steps:
1. Divide your weight by 10 and get rid of the remainder. (Example: I weigh 185, so my number is 18)
2. If you are a female, add 2 points. If you are a male, add 8. (+8 for me)
3. If you are between the ages of 17 and 26, add 4. 27-37 add 3. 38-47 add 2. 48-58 add 1. Over 58 add 0. (+3 for me)
4. If you are under 5'1", add 0. If you are over 5'10", add 2. If you are between those heights, add 1. (+2 for me)
5. How do you spend most of your work day? Add 0 for sitting down mostly (office worker). Add 2 for standing mostly (retail salesperson). Add 4 for walking mostly (waiter). Add 6 for physical labor mostly (construction worker). (+0 for me)
6. (This step is for nursing mothers, so I will ignore it.)
18+8+3+2+0 = 31 points per day for myself. If you got a number higher than 44, then your daily total is 44. If you got a number lower than 18, then your daily total is 18. Your daily points allowed will get lower as you lose weight, so it needs to be updated every time you lose another 10 lbs. In addition to your daily points total, you also get 35 free points per week to spend as you please. You can add 5 a day for 7 days if you wish, or you can blow all 35 in one day of the week.Calculating the Points Value of food:
Weight Watchers hands out these point sliders that help you calculate points easily, but I happen to know the mathematical formula. BUY A FOOD SCALE.
Nutritional info goes by weight, so having a food scale will let you know exactly how much you are eating. Anyway, here's the formula:
(Calories/50) + (Fat/12) - (Fiber/5) = PointsThe maximum amount of fiber you can count as a points deduction is 4.
So I'm sorry, you can't eat lo-carb tortillas and beans all day and have it count as negative points.
McDonald's Large French Fries
(500/50) + (25/12) - (4/5) = 10 + 2.083 - 0.8 = 11.283 Points
Round up or down accordingly, so one order of large fries from McDonald's is 11 points.
These are just the basics. There are additional requirements, like drinking milk, getting essential oils, etc., but this is a good start. Good luck and I'll be happy to answer any questions you might have!