WeightWatchers & "How Many ProPoints?" Thread

Your first concern should be determining if you are safely able to begin increasing your activity. It’s wise to check with your doctor before you increase your level of physical activity. Right now, you can take our quiz


Why is activity important?
Activity burns calories. Plus, it helps to preserve, build and tone muscle tissue. Muscle tissue burns more calories than fat does, even when the body is at rest. Physical activity can also help to improve your mood. There are many benefits to being active, but to sum it all up, getting active will help you to improve your health and feel great while you lose weight.
What counts as activity?
Any physical activity that makes your body move counts. You don’t have to go to the gym to get a good workout, and you don’t need equipment to exercise. You can earn activity ProPoints values for all types of activity, anything beyond your regular daily activity: Just make a start by doing more than you did before. Every activity counts towards healthy weight loss. However, in order to earn activity ProPoints values for activities you need to reach an aggregate period of 10 minutes – e.g. 2 x 5 minutes of walking or cycling.
How often should I get active?
The latest recommendation from the British Heart Foundation is that for good health, we should all be getting at least 30 minutes of moderate intensity activity on 5 days or more a week. The American College of Sports Medicine also suggests 20 minutes of high intensity activity on 3 days a week as an alternative to maintain health and reduce the risk of chronic disease.
We know that this may seem like a lot of activity, especially if you’ve been fairly inactive or sedentary. That’s okay. Right now, getting any daily activity at all is a positive step, and we’ve designed the plan to encourage you to become more active.
To start with, you should try to earn some activity ProPoints values on most days. The best approach is to start slow, starting with activities of low and moderate intensity. Jumping into an activity routine that's more intense than you're used to is a recipe for burnout. As you start to feel more comfortable, you can gradually increase your efforts. To benefit your weight loss - aim to earn 2-4 activity ProPoints values a day.
When you reach your Goal Weight, we recommend you aim to earn 4-6 activity ProPoints values a day to help keep your weight steady. This usually equates to around an hour of activity every day.
How long should I get active for?
To start, don’t worry about duration. Getting any daily activity at all is a positive step – being more active than you are right now can enhance your weight loss efforts – and your health.
For weight control and general health — and to start earning activity ProPoints values — you certainly don’t have to do all of your daily activity in one shot. Doing three ten-minute spurts of activity can be just as beneficial as one 30-minute session. So don't feel like you can't get active because you don't have time. Just start small and increase your efforts gradually, to help avoid injury and burn-out.



How much activity is too much?
We recommend that you earn no more than an average (over a usual week) of 6 activity ProPoints values per day, unless you are under the supervision of a qualified exercise specialist. The American College of Sports Medicine recommends that you don’t regularly exceed this amount of daily exercise unless you’re under the supervision of a qualified exercise specialist to reduce the risk of injury.
How can I be sure that I'm getting active safely?
First of all, always be sure to warm up and cool down.
To warm up before exercise, spend five minutes doing a low-intensity, gentler version of whatever activity you'll be doing. Then stretch your muscles before you begin. (Your muscles need to be warm to be stretched.)
Cooling down after exercise is just as important, as it allows your body to gradually adjust back to resting levels. To cool down, perform any low-intensity activity for five minutes. You may also want to stretch again; stretching after activity may help prevent soreness.
To avoid injury, it’s important to use proper form, and to heed your body’s signals to stop when something hurts or doesn’t feel right.
What kind of exercise should I do? Should I do more strength-building or cardio?
For now, it doesn't matter. Just move! If you’re inactive now, performing any type of activity will be a big step in the right direction. And, if you’re already active, doing more will be beneficial. When getting active daily starts to become more of an established habit, and you’re ready to advance, then you can focus on creating an ideal exercise combination that will best suit your goals and preferences. The best exercise regime includes a combination of cardiovascular exercise, strength training and stretching movements to build flexibility. The options to achieve this are limitless, and you don’t need to join a gym to do it.
You can find workout ideas, exercise tips, and much more specific information about getting the biggest benefits from physical activity on our site.
Is it better to exercise all at once or break it up into chunks?
For weight control and general health, it doesn’t matter. Activity doesn't need to be done all at once for it to count. Doing three ten-minute bouts of activity can be just as beneficial as one 30-minute session. So don't feel like you can't exercise because you don't have time. Just move!



How can I avoid exercise burnout?
Make sure you’re performing a variety of different activity and exercises that you enjoy, and that you change these activities when you begin to feel bored.
Remember that there are three main types of physical activity: aerobic, resistance (strength training), and stretching (flexibility). It’s important to avoid doing too much of a particular type of exercise, so be sure to switch up your routines. You can find all sorts of ideas for different activities and demonstration videos on the site in Fitness & Health.
Why should I drink more liquids when I’m active?
When you exercise at a moderate or high level of intensity, you sweat, and it’s essential that you replace those lost liquids. Drink plenty of fluids before, during, and after physical activity, and be especially careful to do so when you’re exercising in hot weather. Cool water is a great choice – as it’s free and zero ProPoints values.
Should I avoid exercise after eating?
It’s wise to avoid moderate- or high-intensity activity just after eating, as it could be uncomfortable. .But taking a leisurely stroll is a great idea.
What's the best time of day for exercise?
Any exercise, at any time, counts. For weight loss and general health, the time of day you exercise doesn’t matter. Do it whenever it works for you. You’ll likely prefer to exercise at a certain time of day based on your schedule. Many people find that exercising in the early morning is the easiest, for example, because they are most likely to be free of other commitments and unexpected interruptions during the early morning hours.
Will doing crunches help me lose the fat around my midsection?
No. "Spot reduction," as exercise physiologists call it, doesn’t work. When you combine activity with a healthy, weight loss eating plan (and that’s the ProPoints plan), you lose weight from all over your body. Abdominal workouts can make your muscles firmer, and can deliver other benefits by strengthening the core area of your body, but they won’t make the fat around your midsection disappear.
Can exercise reduce cellulite?
Cellulite, or the dimpling of skin in areas like the thighs and buttocks, can’t be eliminated with exercise – or any creams or other expensive products, for that matter. But exercise and weight loss can help reduce the appearance of cellulite, by toning muscle and reducing body fat.



Will gaining muscle slow down my weight loss?
No. Building muscle mass increases metabolism, helping you burn more calories even at rest. When you’re losing weight it is unlikely you would actually build muscle mass, rather help to maintain your muscle mass as your body loses weight and gets smaller – and therefore help to maintain your metabolism. So don’t skip strength-training exercises because you fear gaining muscle; that’s exactly the benefit you want! Rest assured it would take a very intense strength training program to promote enough muscle gain to interfere with weight loss. Further, the scales are not the only measure of success. When you preserve or tone muscles through exercise, you will likely lose inches off your waistline and your clothes will likely fit much better.
How do activity ProPoints values work?
When you log enough physical activity in the Activity Tracker in the Plan Manager, you’ll automatically be credited with any activity ProPoints values you’ve earned. Your earned activity ProPoints values can be swapped for food ProPoints values. You can swap your activity ProPoints values for food any time during the week you earned them; you just can’t ’roll them over’ into the following week.
If you wish, you can swap earned activity ProPoints values for food before you use your weekly ProPoints allowance (or vice-versa). The ProPoints Tracker will automatically swap activity ProPoints values for you, however you decide to use them.
Should I swap activity ProPoints values for food?
It's up to you. The plan allows you to swap them for food and drink and still lose weight. Just watching your activity ProPoints values add up can motivate you to get more active and to keep following the plan, even if you only rarely use your activity ProPoints values for food. If you do want to swap them for food, just remember that you must use them in the same week you earn them. Use them that week, or lose them. In this way, they’re just like your weekly ProPoints allowance. You can’t ’roll over’ those extra ProPoints values to the following week.
Is there a maximum number of activity ProPoints values that I can swap for food?
No. If you've earned them, you can use them for food. But just like your weekly ProPoints allowance, you must use activity ProPoints values in the same week you earn them. You can’t ’roll them over‘ to the following week.
Why do heavier people tend to earn more activity ProPoints values for any given activity?
The more weight a person carries, the harder that person has to work to move their weight, and they use more calories doing so. That’s why a heavier person can earn more activity ProPoints values than a lighter person if they both exercise at the same intensity for the same period of time.




How do I determine the intensity level of my activity?
“Intensity” is relative; the same activity may require more effort from a new exerciser than it does from somebody who has been exercising regularly for a while. Generally speaking, your perceived rate of exertion is a pretty accurate measure of intensity level. Here are some additional guidelines to follow to help you determine your level of intensity:

• Your intensity level is low if you can talk and sing, your breathing is regular and you’re not sweating.
• Your intensity level is moderate if you can talk but can’t sing; your breathing is frequent and deep, and you begin sweating after 10 minutes.
• Your intensity level is high if you can talk briefly but can’t sing, your breathing is rapid and deep, and you begin sweating after 3-5 minutes.

kashmir wrote: »

Totally agree, but, if you let them put your goal weight too low (it should be the higher end of your BMI) then you 1) pay for longer and 2) might be in a situation that it's not a sustainable weight for you and end up breaching the 5lb limit too often. (Some leaders won't increase your goal once you've got to it). So just be aware.

when i first joined ww she told me 9 st 7 was my goal,,i said no way i'd never be happy being that low,,so asked her to change it,,i want to be 9st 11 but every week i get more and more excited as i'm 2lbs away and she keeps saying oh 9 7 is your goal,,sick of asking her to change it but i'm going to insist on it this week!!!!

Jewow wrote: »

Hi I just wanted to say that you should just go to the wi and start afresh after it. our leader always says this as the next week you won't go again and then its very hard to go back. this is just my opinion, iv'e been there and i've made myself go at times knowing i'm up but seeing it makes me more determined to try harder next week and remember your home scales is not always right!! thats what i'm telling myself this week anyway!!


also was wondering if anyone has the zero points soup recipe?? i've googles it and the american ww website comes up with veg ive never heard of in it!!
thanks

+1 on that! Definitely go to the meeting. I know I am going to be up this week (by my scales 2lbs) because I went to WI last week when I was sick and had eaten very little and was down 4.5lbs but I am still going to go otherwise i'd fall off the wagon!

I made gorgeous soup on Sunday. Chop up a whole butternut squash, 2 very large peppers (deseeded), 2 onions and 2 red chillis (deseeded). Into a pot, add a litre of veg stock (I used 2 veg stock cubes) and simmer for about an hour. When cooled, put in blender. It is sooo nom nom nom, I am going to have a cup of it now. It is 0PP even with the 2 veg stock cubes because it makes loads, about 5 big portions.

Oh god I have been terrible since friday, I really have.. confession time! Chipper on friday, ate out on Sunday, KFC yesterday and last night I was at the Katy Perry concert and had a crepe and a bloody hotdog!!!! I have my weigh in tomorrow..

Does anyone know roughly how many PP would be in a crepe and a small hotdog?? I just want to see if I would be covered by the remainder of my weeklies, I cant believe I have eaten so much

huggiebear wrote: »

Had my WI today and was down 2lbs which brings me to my gold weight!!:D

Well done. You must have stuck to it really well to have got there in 2 1/2 mths. You are an inspiration to the rest of us.

huggiebear wrote: »

Had my WI today and was down 2lbs which brings me to my gold weight!!:D

11 stone 4 is my goal and i havent been that weight in about 8 yrs so very very happy. I Lost a total of 24lbs this time round since the middle of Jan and PP really suits me as i love fruit and veg!!! This site has been so valuable to me and ye all kept me going with your receipes and stories!! MANY MANY THANKS. Will log on everyday still cause now i have to keep it off and not slip back into my old habits:mad:

Done baking yesterday and all horrible. WW chocolate scones (horrible) and chocolate and orange brownies (nothing like the real ones!!!). Going to make the banana bread and the tea brack tomorrow:cool:

For my soup i put 1teaspoon of olive oil into pot and throw in carrots, onions, leeks, butternut squash,celery and 1 or 2 small potatoes. Chop them all up and saute with lid on over a very low heat for abt 15 mins then add one or 2 stock cubes wth boiling water and simmer for abt 10mins or so, add plenty of black pepper and some salt and then puree it. Yest i put in a chopped chilli and must say it give it a lovely kick. I point it at about 2pp per bowl which is on the generous side. It keeps in the fridge for five days or so.

Congrats you must be delighted. What helped you the most?

Seriously testing my will power today ...:o

Made the below, wife and I had one slice after the dinner each:pac::pac::pac:.

Now I'll have to keep resisting eating more than 1 slice a day, which I was never able with this cake in the past:mad: ...... I used to finish the whole lot(minus a slice or 3 for the OH) by dinner time the next day:eek:

30mins and no seconds yet!

GT_TDI_150 wrote: »

ProPoints® Value: 4
Servings: 15
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Easy

As I'm belgian an this used to be (still is) my fav treat I thought I'd post it:

Ingredients
300 g old bread(any type, avoid wholemeal, dont want the seeds logging between your teeth) - 18PP
200 g Sugar(or equivelant in splenda/sugar mix) - 22PP
1/2 Ltr Low Fat Milk - 6PP
5 medium eggs - 10PP
60grm Raisins 4PP
1 teaspoon of vanilla extract - 1PP
a sprinkling of cinamon


Instructions
· break up the bread in to small bits in a mixing bowl
· Add Sugar to milk and heat(don't boil)
· Pour milk over the bread and let soak
· Mash bread into a thick gough
· Add Raisins, cinamon, vanilla extract and the 5 beaten eggs
· Line baking dish with grease proof paper and add mix
· Cook in 200C oven for 45mins

This will turn out like a very, very moist cake

Serving suggestion from my mums (old belgian farmers) cookbook:
Turn over on a warm plate and cover in berries and juices.

Thanks very much . The book she got when she ordered her WW pack was useless in the chocolate regard.