Free Weight Watchers Spreadsheet
Weight Watchers has been with us for a long time now and has proved to be a tremendously successful diet program which revolves around a balance of exercise, low fat nutrition and guidance.
A wide range of different foods are given a points value and Weight Watchers members then make use of a points calculator and recipes which are provided by the program. Participants also attend local counseling sessions to get ideas and advice and to help with the lifestyle changes which go along with not just this but any dieting program. Members can also get online support as well as online points calculators and menus.
To further assist members, Weight Watchers produce their own range of meals that you can get through a number of the larger grocery chains.
A points value is allotted to foods according to the size of the portion, the calories that portion contains, the amount of fiber and the amount of fat contained in every serving. As a rule, high fat foods will have a high points value and high fiber foods will have a low points value. A dieter's daily allowance then depends upon things like body weight and the desired weight loss.
The formula used to calculate a points score is:
Where: p = Points | c = Calories | f = Fat Grams | r = Dietary fiber Grams
(Please note: in the term (min{r, 4}) a maximum of 4 grams of fiber are used in the calculation. So, if the actual dietary figure is under 4 then this figure is used, but, if the figure is greater than 4 then 4 is used.
Below you can see a few examples of the points scores assigned to certain foods:
| Food | Calories | Fat (g) | Carbohydrates | Fiber | Points |
| Corn on the cob | 140 | 2 | 34 | 2 | 3 |
| Big Mac | 590 | 34 | 47 | 3 | 14 |
Quarter Pounder
with cheese | 430 | 30 | 38 | 2 | 13 |
| Cheeseburger | 330 | 14 | 35 | 2 | 7 |
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