I did Weight Watchers a few years back and it really worked. I dropped the pounds I wanted to and learned to eat smarter. But, that came with a price.
The Weight Watchers program now runs $19.95 a month which can be a little high, especially when you’re a mom and paying for everything from diapers to school tuition.
But, recently I’ve been thinking about doing it again as an addition to my ketogenic diet just to be more aware of my food choices and keep the weight off – but I wasn’t prepared to shell out twenty bucks a month.
So, I researched and researched and figured out how to do Weight Watchers without joining – that’s right, you can now do Weight Watchers for FREE or almost free and get all of the benefits with none of the cost.
How Weight Watchers Works
First, here’s how the program works.
Weight Watchers isn’t about avoiding certain foods – although you can. For example, I try to eat ketogenic and gluten-free since I have Hashimoto’s Disease (an autoimmune disease that attacks my thyroid). Eating this way helps me feel better.
But, on Weight Watchers, anything goes as long as it’s in moderation – so you can have that bowl of pasta, just not too much.
On the program, you calculate all of the foods you eat based as points values. An apple is zero while a piece of bread may be one to two depending on the type.
You can eat up to the number of points available to you in a day (your daily allowance) and then you also have weekly points available to use at any time. To make it even better, you can earn more points towards your allowance by exercising.
So, how do you figure out how many points your allowed?
I’ve found two great options….
How to Figure Out Your Daily and Weekly Weight Watchers Allowance
The first one is a free points calculator. You can access it here.
You just enter in your height, age, current weight and gender and hit calculate. Presto, you have your daily points.
The second is an iPhone app called iTrackBites. For just $3.99, it does everything that the Weight Watchers program does.
Now that you have your daily points, you’ll need to know what your weekly points allowance is.
The answer right now is 35 if you’re using the calculator above. These are points you can use all at one time – say for dinner out with your husband – or use a little at a time throughout the week, whatever works for you.
And, now comes calculating the points from the food you eat…
How to Calculate the Number of Weight Watchers Points in Food
Once again, you’ve got two options.
Here’s another free calculator for calculating the Weight Watchers points from the food you eat. You can bookmark it to make it easy to find.
You’ll enter calories, saturated fat, protein and sugar and click calculate and you’ve got the number of points in the food you want to eat.
Or, once again you can choose iTrackBites and it’s easy to do right on your phone.
I’m going to use a mixture of the online calculator and iTrackBites depending on where I am at the time.
Next comes the accountability.
How to Track the Food You Eat to Lose More Weight
I think that the reason Weight Watchers works for so many people is the accountability.
You have to track all of the food you eat so that there is no lying to yourself.
For this part, you can just keep a food journal or track inside the app above so that you know exactly how many points you have left for the day and the week at every moment.
But, don’t forget the exercise part.
How to Figure Out Activity Points in Weight Watchers
Like I mentioned earlier, Weight Watchers also gives you credit for exercising by allowing you to earn activity points. You can either use them by eating an extra snack that day or not – it’s up to you.
Here’s a free activity points calculator you can use at home.
Or use the app to track the points you earn from exercise.
Putting It All Together
So, basically you figure out your daily and weekly points allowances, keep track of points from the foods you eat and the amounts you exercise and you’ve got it. It’s really as simple as that.
If you have any tips of your own or questions about how to use Weight Watchers for free at home to lose weight, I’d love to hear them in the comments.
And, as always I wish you a strong family, optimal health and smart incomes.