How to Count Points to Lose Weight

Many diets will help you lose weight, but few teach you the skills you need to keep it off. The point system used by Weight Watchers can help you do both. This system assigns a point score to foods based on the calories they contain, portion size, and quantities of fat and fiber. You are then given a maximum daily point total, based on factors such as your current and target weights.

Instructions

Lose Weight the Easy Way by Counting Points

• 1

  Decide what your eating patterns are. Do you like to splurge on Saturday night, or do you like to eat about the same amount every day? Adjust your points accordingly, making sure that you don't exceed your weekly total.

• 2

  Look up the points for your favorite foods. This will allow you to incorporate them into your diet, while still sticking with the program. That way you won't feel deprived.

• 3

  Point totals rely on portion size. If you eat a helping bigger than the assigned portion size, adjust your points accordingly.

• 4

  Use lower point value foods like vegetables to help keep you feeling full, while leaving room for the occasional indulgence. Eating a salad with low-fat dressing for lunch will allow you to eat a piece of dark chocolate later on.

• 5

  Make dining out easier by looking up a restaurant's menu online before you get there. Find out the point scores for the menu items that appeal to you. This will give you more control over your food choices and eliminate any potential social discomfort caused by your diet.

• 6

  If you're pressed for time, eat frozen entrees, which have easily identifiable point scores. Keeping several of these entrees on hand will help you avoid fast food restaurants.

• 7

  Include the occasional fast food lunch or dinner by getting the point scores for their menu. Make yourself a list of "safe" foods to order.

• 8

  Focus on making balanced food choices by practicing a give and take strategy. This will help you understand "opportunity cost." Those fries may look good. But is it worth eating them instead of your daily piece of chocolate?