Would you like to lose weight while following a points system like Weight Watchers? Do you prefer tracking with a paper journal like the old Weight Watchers program used to have? Use this Weekly Points Tracker Free Printable to guide your weight loss efforts.
Weight Watchers Weight Loss by Counting Points
Weight Watchers uses a points system to help you manage calories and lose weight. Every food has a points value except for the 200 zero point foods.
Use this free printable to track your daily and weekly points.
How Many Points Should You Eat in a Day?
How do you know how many points you should eat in a day and the points of common foods?
Join WW! I’ve been a member of Weight Watchers for many years and am a member today. The system works, and it’s a great system for not just reducing calories but guiding you toward healthy choices.
If you aren’t a member of Weight Watchers, you won’t know exactly how many points to eat in a day. Check out these WW alternatives if you need a cheaper option than a WW membership.
Tip – There are on-line “knock off” points calculators online, but there’s no way of knowing they are accurate.
Can you do Weight Watchers at Home for Free?
Yes, it’s possible if you have been a member of WW and have the materials available to you. Click here for more general information about the Weight Watchers system.
If you feel you can’t afford WW, or you did WW in the past and now are doing Weight Watchers at home on your own, you have a couple of options.
- Use the free printable weekly points tracker below. Print one copy for each week. I also recommend you use our free printable weight loss tracker.
- Use Healthi (formerly itrackbites) which is an app that follows the WW system, and even has the option to use older WW systems.
- Overall, I recommend that you invest in the WW program if possible, since the program continually updates.
Where Can I Find a Weight Watchers Points List for Foods?
The only way to know for sure how many points are in a specific food is to join Weight Watchers. WW keeps their points calculation as a carefully guarded secret. Here are some tips.
- Get a free printable of the 200+ zero point foods here.
- While it has changed somewhat, in the past a simple calculation was that 1 WW point = 50 calories. (This isn’t accurate anymore, but you can use it as a very general guide.)
- Check out our vintage Weight Watchers program information for WW Freestyle, WW Purple, WW Blue, and WW Green if you liked those plans.
- Consider tracking calories instead with an app like My Fitness Pal.
What’s included in this Weight Loss Points Tracker?
Here’s what’s included in this weekly weight loss journal:
- Daily points – Track how many points you eat every day of the week for meals and snacks, plus total points for the day.
- Weekly flex points – WW gives each member a weekly flex points budget. These are optional points for you to use if you want them. They can be used a little each day, or saved for splurges.
- Notes – Use the notes section as an activity tracker, or record your thoughts and feelings.
- Beginning weight – Record your weight at the start of the week to track your weight loss. (Check out our weight loss tracker to keep track of your progress over time.)
Free Weekly Points Tracker PDF Printable
Get this free printable Weekly Points Tracker & get started on your weight loss goals today. Once you’ve downloaded the file, you can make as many copies as you want so you have one for each week of the year.
Use this tracker to use the Weight Watchers system at home for free or in conjunction with a paid WW membership (which is what I recommend!).
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Do you count points on your own at home? Tell me about it in the comments below.
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Sara I love your app and I love w.w.GOD.BLESS YOU.