Weight Watchers has been around for over 50 years and is one of the most successful weight-loss programs to follow. I don’t really consider it a diet, I consider it as a way to learn how to eat what you want in moderation. There are several Weight Watchers programs you can follow. You can choose Points Plus or Smart Points. Or you can start off with Weight Watchers Simple Smart which will help you get a feel of the program before you decided which one to choose.
The program price can be quite costly with the weekly meetings, cookbooks, points tracker, etc. But I can tell you How to do Weight Watchers for Free with these simple steps.
Figure out your daily points allowance.
You can get you daily points allowance by using this free daily allowance calculator. This calculator is for points plus, smart points and previous Weight Watchers programs. If you are are following the Freestyle program you can use this free calculator. The new Smart Points program does start at a minimum of 30 points. Each week everyone gets a total of 49 bonus points to use throughout the week if needed.
Keep track of your points daily using a notebook.
Using a notebook log every bit of food you eat and deduct from you daily allowance points. If you do any exercise for the day make sure you add those points to your total rather than subtracting.
Calculate food points.
Food will have different points. Be sure to check serving size on the contents of the package so you know how many points are per serving. You can find out how many points are in foods by using this free points calculator.
Calculate your exercise.
You will receive points for any exercise that you do. This means you will add the activity points to your daily allowance rather than subtracting. So if you gained 2 points from activities, you will be able to eat something worth 2 points if you desire. You can track your activities with this free activity points tracker calculator.
After a while of doing the Weight Watchers program you will get a feel of the points system and know what you can eat and what to stay away from.
There are so many resources online for Weight Watchers recipes, success stories, and support that are free. You can find them on Pinterest, Facebook Groups, or just by searching the web.
Wanda says
Thank you for this post. I wanted to do WW again but can’t afford it. I will follow your page!!!?
Rob says
Weight watchers is successful but way too expensive. Im on a fixed income and your system looks great
mskeh says
How & where do I enter my food that I eat? I was just wondering since you have been doing this. I used to do WW but quit it today
Alison says
I use a notebook to keep track.
Becky says
Remember….your bonus points are not quite right. Im still going to ww. My bonus points started out at 42. Now that my daily points have dropped to 30 ( due to weight loss) my bonus points will drop next. Some of the members closer to goal have only 21 bonus points. Just be careful in that area.
Angeletta says
The chart says “Smart Points” do you have a chart for the old weight watchers or are the points the same? Please help
Nicole says
If you are looking for information for WW Points, I suggest the app MyScorePlus. You can get your daily points allowance, track food, and calculate food points on this app- under “More” section, “Settings,” “Preferred System,” then click “Classic.” From what I have seen/used, this tracking app is pretty accurate.
Lynne Young says
Thank you for posting this. I am a new widow and can’t spend money on meetings at this time. I was very successful on WW. Unfortunately having to start over. Thanks again.
Alison says
You’re Welcome!
Marlene says
Can I do the points plus without tracking?
Alison says
In order to lose weight you need to track the points to stay on track otherwise the program will not work.
Misty says
Are there any apps that i can purchase that can calculate points/ keep track of points?
Katie says
You can do online plus at WW for much cheaper, this gives you access to their app
Jackie says
iTrackBites works the same as the WW app.
Alison says
Yes, I use Value Diary app and I think it’s $1.99 or around that price.
nutty baker says
itrackbites.com Lots of folks use this. There is a free version and a pay option. I am told its like $35 a year. That has a couple of different WW plans on it. I have never used it myself so I can not tell you anymore than I have just told you. I go to WW and since I am lifetime, I don’t pay. I do know that online or digital as they call it now is $19.95 per month. I hope this helps. I have seen people from WW switch to itrackbites and love it.
Kristy says
Hi I am a new mum and trying to lose the baby weight without losing my milk supply for my new born. Is there a way I can lose the pounds with out losing my milk on ww? Thankyou in advance
Alison says
You would need to make your points higher if you’re nursing.
Nancy says
I have one of this weight watchers hand held calculators. Can I still use it successfully without joining weight watchers?
Alison says
Yes!
wilma says
can you use the weight watchers special calculator even if you are no longer a member?
Alison says
Yes, use the link for the free calculator.
heidi says
Hi Alison – what link do you use for the free calculator? Is it good for the freestyle program?
Alison says
You can use this link for the freestyle program: https://www.calculator.net/weight-watchers-points-calculator.html
suewhidby says
LOVE THIS AND WANT TO LEARN HOW TO FOLLOW YOUR FREE WEIGHT WATCHERS LOVE IT JUST CANT AFFORD IT,BLESSING SUE
Shelly Wirtz says
Hi Alison…
Was wondering if you have a food guide with the points and also any recipies? I am also widowed and can not afford to join the classes. I am a liver and kidney transplant and am going thru a kidney rejection. The prednisone you have to take gives you an appetite and have put on 10 lbs already. Can you please help me? I would so much appreciate it!! Thank you, Shelly.
Alison says
You can find all my WW resources here: https://everydayshortcuts.com/?s=weight+watchers
cmtexas says
Just downloaded this app but it appears I can’t use the on line food database without subscribing and paying for the Pro upgrade. I’m currently paying for Weightwatchers and want to compare the two to see if this might be a more cost effective alternative — is there a free trial ? Even a 10 day ??
carmela barosso says
how many points should you eat a day.
Alison says
Everyone is different. You can find out yours here: https://www.easycalculation.com/health/Daily-points-plus-allowance.php
Tanya says
Love your sight! The link you have to calculate the activity points doesn’t work anymore. Do you know of another one online that I could use?
Alison says
Hi Tanya,
I just checked all of the links and they are working for me. Maybe there was a glitch. Try again and if it doesn’t work let me know which link it is.
Carmen Aguila Westberg says
i have the app right now but it’s getting very expensive, and since i’ve lost about 15 pounds and know the program, i wanted to quit paying as it is getting expensive. i found your website! that smart points calculator is amazing! thank you so much, you are going to not only help me continue being successful on my weight loss journey, but also make it just as easy to get the smart points right for each day. you are a life saver! :))
Alison says
You are so welcome. Glad I could help you out.
Kathy A Milano says
Thank you for the free information. I am following the points plan but I don’t know how many points a day I should allow. How can I get that information?
Mary says
Calculated daily allowance points but have I weekly points too.
To spread out over a week.?
Erin Cabeen says
Our free Weight Watchers points calculators use formulas based on weighing nutritional value from the smart folks at calorie lab to calculate an estimated points value for food.
******They use the protein and fiber- to subtract
WW Smart Points formula: ((calories) + (4 x sugar) + (9 x saturated fat) – (3.2 x Protein)) ÷ 33 = SmartPoints value or just divide by 33 calories
WW PointsPlus formula: ((3.2 x Protein) + (3.8 x (Carbs – Fiber)) + (9.0 x Fat) + (1.0 x Fiber)) ÷ 35 = PointsPlus value
Thats adding past 9 grams fat add=1 point
That’s subtracting past 1 gram fiber subtract= 1 point
That’s adding past 4 grams of sugar add=1 point
That’s subtracting past 3.2 grams protein subtract=1 point
carbohydrate past 4 grams divided by 4 grams
Smart Points: (WW FreeStyle)
Calories (g)
Protein (g)
Sugar (g)
Saturated fat (g)
Sample calculation: Multi-Grain Cheerios: (1 cup) – Calories: 110, Protein: 2 g, Sugar: 6 g, Sat. Fat: 0 g = 4 Smart Points
Points Plus: (old system)
Carbs (g)
Protein (g)
Fat (g)
Fiber (g)
Sample Calculation: Multi-Grain Cheerios: (1 cup) – Carbs: 24 g, Protein: 2 g, Fat: 1.5 g, Fiber: 3 g = 3 Points Plus
Erin Cabeen says
Divide the calories by then point calories number= 900 divided by 30 calories
The calories=900 divided by 30=30 point amount
30 points and 30 calorie point
or a 50 calorie point at 18 points=900 calories
or a 5o calorie point at 25 points =1260 calories
or a 50 calorie point at 30 points=1500 calories
Jerri says
Yes i would like to know how to learn how to do weight watchers free.
Pam johnson says
Interested