Well, by now you all are aware that my chosen system of changing my diet is to utilize the Weight Watchers points system. I do not attend meetings, or pay some high monthly fee to "belong" to the online Weight Watchers group. My husband and I are doing this all on our own. From researching to implementation the only people we are responsible to report to is each other and of course, you the readers.
Last week, I wrote about how to determine how many points you should get per day; however, I did not write about the additional points known as "activity points", these are in addition to the regular daily points and are best utilized only by those who are involved in a good physical workout regimin. Here goes:
Step 1
The first thing you need to do is determine your level of activity to calculate your weight watchers activity points.
To determine your level of activity you can either use your heart rate or a speaking test
If you are using heart rate to calculate your weight watchers activity points then 40-54% of your max heart rate is light, 55-69% is moderate, and 70% or more is intense.
If you are using the talking test to calculate your weight watchers activity points then if you can have a full normal conversation, it is light, you can speak but it is slightly difficult is moderate, and difficult to speak is intense.
This is extremely important when determining your weight watchers activity points.
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To determine your level of activity you can either use your heart rate or a speaking test
If you are using heart rate to calculate your weight watchers activity points then 40-54% of your max heart rate is light, 55-69% is moderate, and 70% or more is intense.
If you are using the talking test to calculate your weight watchers activity points then if you can have a full normal conversation, it is light, you can speak but it is slightly difficult is moderate, and difficult to speak is intense.
This is extremely important when determining your weight watchers activity points.
Step 2
The next step to determine your weight watchers activity points is have the number of minutes of activity you’re completing as well as your current weight.
You will then multiply your current weight by the number of minutes you worked out.
For example, if you worked out for 30 minutes and you weight 150 pounds, you would get 4500.
The next step to determine your weight watchers activity points is have the number of minutes of activity you’re completing as well as your current weight.
You will then multiply your current weight by the number of minutes you worked out.
For example, if you worked out for 30 minutes and you weight 150 pounds, you would get 4500.
Step 3
Once you have the number from step two you will need to multiple that by the number that corresponds to your activity level (as determined in step 1)to figure out your weight watchers activity points.
For light activity,multiple the number by .000232.
For moderate activity multiply by .000327.
For intense workouts multiply by 0008077.
For example, if you weighed 150 pounds and worked out for 30 minutes at an intense level you would multiply 150*30*0008077. In this example, the person earned 3.6 weight watchers activity points.
Once you have the number from step two you will need to multiple that by the number that corresponds to your activity level (as determined in step 1)to figure out your weight watchers activity points.
For light activity,multiple the number by .000232.
For moderate activity multiply by .000327.
For intense workouts multiply by 0008077.
For example, if you weighed 150 pounds and worked out for 30 minutes at an intense level you would multiply 150*30*0008077. In this example, the person earned 3.6 weight watchers activity points.
This information was retrieved from - http://www.ehow.com/how_5018650_figure-weight-watchers-activity-points.html
As a recap - Here is how I determined my regular daily "points":
1. Female = 2 points
2. Age = 31 = 3 points
3. First 2 digits of my current weight = 29 points (This will adjust as I lose lbs.)
4. Height = 5'4" = 1 point
5. Most of day spent = Occ. sitting = 2 points
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37 points per day
1. Female = 2 points
2. Age = 31 = 3 points
3. First 2 digits of my current weight = 29 points (This will adjust as I lose lbs.)
4. Height = 5'4" = 1 point
5. Most of day spent = Occ. sitting = 2 points
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37 points per day
Now, here is how I will determine what my activity points are:
Step 1 : I used the talking test method, and I would best describe my activity level as moderate
Step 2:
I have two different workout routines that I use – one that is 30 minutes in length and one that is 60 minutes, right now I mainly only complete the 30 minute routine but my goal is to only be doing the 60 minute routine in the near future.
I have two different workout routines that I use – one that is 30 minutes in length and one that is 60 minutes, right now I mainly only complete the 30 minute routine but my goal is to only be doing the 60 minute routine in the near future.
For the 30-minute routine, I take 30 * 290 = 8,700
For the 60-minute routine, I take 60 * 290 = 17,400
Step 3:
For the 30-minute routine, I take 8,700 and multiply that by .000327 = 3 activity points
For the 60-minute routine, I take 17,400 and multiply that by .000327 = 6 activity points
Including activity points, on days that I am completing my 30-minute routine I should now get 40 points per day and on days, I am completing my 60-minute routine I should be getting 43 points per day.
I hope if you have decided to follow in our footsteps with this way of changing your diet, that you too are finding success. It is absolutely unbelieveable to be that we are into week 3 already. I am definitely noticing a difference, currently somewhere around the 7 pound mark for weight lost, but even more importantly I am noticing a difference when it comes to toning more so that to actual weight lost. I am satisfied that I have lost some, but it is also satisfying to be able to look down and see the numbers on the scale without straining too… Best wishes to all as you continue your journey. Don’t forget to tune into The Biggest Loser tonight, it should be interesting and entertaining!!
Until next time, Be well!!
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