99 Restaurant Weight Watchers Freestyle Points

99 Restaurant Weight Watchers Freestyle Points

Points list of popular Weight Watcher foods: If you're on WW (or thinking about joining?) you know that the SmartPoints system is central to the success of the FreeStyle Program. (How does FreeStyle work?) It's similar to the old WW point system, "PointsPlus," but now includes about 200 healthy "free," zero-point foods including fruits and vegetables.

With WW: Weight Watchers Reimagined, every food is assigned a point value based on four criteria: calories, protein, sugar, and saturated fat. There's no counting calories with WW, and as long as you stay within your daily points budget, you should be losing weight. (It's just simple math + science!)

Here's a free list of the most-tracked Weight Watchers foods and their points in alphabetical order. (often listed like: "eggs, scrambled" or "wine, red")

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WW Smart Points List: 99 Most Tracked Foods:

Ever wonder what foods are most commonly tracked on the WW app? We did some research and found what foods people on Weight Watchers track the most, and were pleasantly surprised to see that most of the foods are healthy; many are even on the WW zero point food list!

List of Most-Tracked WW foods and their points:

• Almond milk: (plain, unsweetened, 1 cup) 1 SmartPoint
• Almonds, (1/4 cup, raw or roasted) 4 SmartPoints
• Apple: 0 SmartPoints
• Asparagus: (makes your pee smell!) 0 SmartPoints
• Avocado: (Hass, 1/4) 2 SmartPoints
• Bacon: (cooked, 3 slices) 5 SmartPoints
• Bagel: (any kind, 1 small or 1/2 large, 2 oz.) 5 SmartPoints
• Banana: (Fruit is free!) 0 SmartPoints
• Beef, ground: (90% lean, cooked, 3 oz.) 4 SmartPoints
• Beer: (regular / lager, 12 ounces) 5 SmartPoints
• Black beans: (canned, 1/2 cup) 3 SmartPointsBlackberries: 0 SmartPoints
• Blueberries: 0 Smart Points
• Bread, 1 slice: 2 SmartPoints
• Broccoli: 0 SmartPoints
• Burger: (4 oz. beef patty, no cheese or bun, more) 8 Smart Points
• Butter: (1 tbsp) 5 SmartPoints
• Caesar salad: (3 cups) 10 SmartPoints
• Cantaloupe: 0 SmartPoints
• Carrots: (baby, youth, or adult) 0 SmartPoints
• Celery: 0 SmartPoints
• Cheese, American, 1 slice or 1 ounce: 4 SmartPoints
• Cheese, Cheddar or Colby: (shredded, 1/4 cup) 4 Smart Points
• Cheeseburger: (beef, 3 oz. w/ bun) 12 SmartPoints
• Cherries: 0 SmartPoints
• Chicken breast: (cooked, boneless, skinless, 3 oz.) 2 SmartPoints
• Coffee: (black, no sugar, 1 cup) 0 SmartPoints
• Cookies: (chocolate, chip, oatmeal, sugar) 3 Smart Points
• Corn on the cob: (1 medium) 4 SmartPoints
• Cottage cheese: (fat-free, 1 cup) 2 SmartPoints
• Cream or half & half: (2 tbsp) 2 Smart Points
• Cucumber: 0 SmartPoints
• Deli meat, ham, honey, lean, sliced, 2 oz.: 2 SmartPoints
• Diet Coke, 12 oz. (0 SP)
• Egg white: 0 SmartPoints
• Egg, fried: 3 SmartPoints
• Egg, hardboiled: 2 SmartPoints
• Eggs, scrambled: (w/ milk and butter, 2 or 1/2 cup) 6 SmartPoints
• English muffin: 4 SmartPoints
• Feta cheese: (crumbled, 1 oz) 3 Smart Points
• Fish, tilapia: (fresh, baked, 3 oz.) 1 SmartPoint
• French fries: (20 fries or 6 oz., Yikes!) 13 SmartPoints
• Fruit: (fresh, unsweetened) 0 SmartPoints
• Grapes: 0 Smart Points
• Green beans: 0 SmartPoints
• Guacamole: (2 Tbsp) 1 SmartPoint
• Hamburger bun: (plain, 1-2 oz.) 5 SmartPoints
• Honey: (1 tbsp) 4 SmartPoints
• Hummus: (2 Tbsp) 2 SmartPoints
• Lettuce: (Romaine, iceberg) 0 SmartPoints
• Mayonnaise: (1 Tbsp) 3 Smart Points
• Milk, skim: (non-fat, 1 cup) 3 SmartPoints
• Milk, 1%: (low fat 1 cup) 4 Smart Points
• Milk, 2%: (reduced fat 1 cup) 5 SmartPoints
• Milk, whole: (1 cup) 7 SmartPoints
• Mushrooms: 0 SmartPoints
• Mustard: (1 Tbsp) 0 SmartPoints
• Oatmeal: (cooked, 1 cup) 5 SmartPoints
• Olive oil: (1 Tbsp) 4 SmartPoints
• Onions: 0 SmartPoints
• Orange Juice: 6 SmartPoints
• Orange: 0 SmartPoints
• Pasta: (regular or whole wheat, cooked, 1 cup) 5 SmartPoints
• Peach: 0 SmartPoints
• Peanut butter: (2 tbsp) 6 SmartPoints
• Pear: 0 SmartPoints
• Pineapple: 0 SmartPoints
• Pizza: (slice) That depends… 7-12 SmartPoints
• Pork chop: (3 oz. cooked, lean, boneless) 3 SmartPoints
• Potato, baked: (plain, 1, 6 ounces) 5 Smart Points
• Potatoes, mashed: (1/2 cup) 4 SmartPoints
• Raspberries: 0 SmartPoints
• Red peppers: 0 SmartPoints
• Rice, brown: (cooked, 1 cup) 6 SmartPoints
• Rice, white: (cooked, 1 cup) 6 SmartPoints
• Salad dressing, balsamic: (vinaigrette, low-fat, 1 tbsp) 1 SmartPoint
• Salad dressing, Italian: (not creamy 2 tbsp) 3 SmartPoints
• Salad dressing, Ranch: (2 Tbsp) 5 SmartPoints
• Salad: (mixed greens) 0 Smart Points
• Salmon: (wild-caught) 0 points
• Salsa: (fat-free) 0 SmartPoints
• Shrimp: (cooked, 3 oz.) 1 Smart Point
• Soda: (12 oz., Sprite, similar) 7 Smart Points
• Spinach: 0 SmartPoints
• Strawberries: 0 Smart Points
• Splenda: (1-3 packets) 0 WW points
• Sugar: (white, granulated, 1 tsp) 1 Smart Point
• Sweet Potatoes: (cooked, 1/2 cup) 3 SmartPoints
• Tomatoes: (Regular, grape, cherry) 0 SmartPoints
• Tortilla chips: (1 ounce) 4 Smart Points
• Tortilla, flour: (1 medium or 1 oz.) 3 SmartPoints
• Tuna (canned in water, drained, 3 oz.) 1 SmartPoints
• Tuna (grilled, 3 oz.) 1 Smart Point
• Turkey bacon: (cooked, 3 slices) 3 SmartPoints
• Turkey burger: (3 oz. 93% lean, w/ bun) 9 Smart Points
• Turkey, deli: (sliced, low fat, 2 ounces) 1 SmartPoint
• Watermelon: 0 SmartPoints
• Veggie Burger: (3 oz. no bun or cheese) 1-5 SmartPoints
• Wine, Red: (5 oz) 4 SmartPoints
• Wine, white: (5 ounces) 4 Smart Points
• Yogurt: (plain, low-fat, 1 cup) 3 SmartPoints
• Yogurt, Greek: (plain, fat-free, 1 cup) 0 SmartPoints
• Zucchini: 0 SmartPoints

As you can see from our list of the most tracked foods on the Weight Watchers app, most all fruits and non-starchy vegetables cost you zero points. That's WW's way of telling you to eat a plethora of them, and they are a great alternative to bad carbs when you crave something sweet.

This WW points list is just the most popular foods tracked on Weight Watchers, but there are thousands more (including the point values of menu items from popular restaurants) on the app if you're a member of Weight Watchers:

*Featured promotion. Or, see all WW specials here

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WW Points List: Proteins

Weight Watchers encourages you to eat lots of proteins, but mostly "lean proteins." That means healthy proteins like lean grilled chicken, pork, and beef will usually only cost you a few points.

Fresh seafood is great for your daily SmartPoints budget with 3 oz. of shrimp, tilapia, tuna steak, and lobster only costing you about 1 point each. Holy mackerel!

There are even zero-point proteins like grilled salmon and egg whites that you should include in your diet.

Now, when you talk about meat with more saturated fat like hot dogs (6 SmartPoints), burgers, bacon, fatty beef cuts, and sausage (8+ SmartPoints), you're going to have to pony up some points. So, it's a good idea to look for smart alternatives to these budget-busting proteins.

For example, since bacon costs you 5 points, consider substituting turkey bacon, which is worth 3 Smart Points.

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Weight Watchers Points List: Fats & Oil

Did you know that a single tablespoon of butter will cost you 5 SmartPoints? That's more points than an entire healthy meal or snack!

Fats have a high density of calories, and therefore cost you more points. Surprisingly, on the WW points list, this includes nuts, nut butters, and even avocados. When you have the option, save WW points by choosing a low-fat version of fatty favorites like butter, mayo, cheese, milk, and yogurt. (Choose Greek yogurt)

One of the best substitutions you can make is to get vegetable oil out of your diet and make a habit of using extra-virgin olive oil instead.

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Weight Watchers Points List: Sweets & Desserts

There are no forbidden foods on Weight Watchers, but if you want the diet to work consider most sweets to be an occasional treat or reward.

Because a full-size chocolate bar is 12 WW SmartPoints, and a 1/2 cup of ice cream is 7+ points, it makes sense to choose a low-fat option or smaller portion when available.

Worst dessert points-bomb? Probably a piece of iced chocolate cake. At 22+ WW points per slice, it's not a smart choice unless it's your birthday.

Also, beware navigating the menu of restaurants like Starbucks, as there are plenty of WW points-pitfalls!

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Quick Warning About WW Points in Fast Food (Yikes!)

Think of fast food is a mortal enemy of the Weight Watchers points list. Sure, some restaurants have salads on the menu, but you should consider every trip to a fast food restaurant an indulgence.

*Related: See How McDonalds portion sizes have grown

In case you don't believe me, consider that a value meal with a burger, fries, and soda can ring-up 30+ points quickly. (Maybe that's why it's called, "fast food?") Pizza is another WW points-bomb and can also ring up a dizzying number of Smart Points.

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Full Weight Watchers Points List?

Are you looking for a full list of SmartPoints values for every food? There isn't a dependable (free) online list of all of the thousands of foods and drinks that you can track on Weight Watchers because it's too cumbersome to list and maintain online. The best way to see point values for foods is within the Weight Watchers app, which is a central part of the diet.

We also created a Weight Watchers points calculator to help you estimate both the FreeStyle Smart Points and Points Plus (old system) in any food based on the nutritional facts.

If you've already joined WW, then that list is right at your fingertips on your phone once you download the app. If you haven't joined yet, we have a couple of great WW coupons to save up to 50% when you join!

*Featured promotion. Or, see all WW specials here

Thanks for checking out our WW points list for the most-tracked foods!

99 Restaurant Weight Watchers Freestyle Points

Source: https://wonkypie.com/ww-points-list/

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What Are The Weekly Points For Weight Watchers Plus

What Are The Weekly Points For Weight Watchers Plus

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

Weight Watchers is a diet program with millions of members in over 30 different countries around the world.

It was founded by Jean Nidetch, a Brooklyn homemaker, in 1963. Nidetch and a group of friends in Queens, NY, started meeting once a week to talk about how to lose weight.

Today, Weight Watchers is an international company and the largest commercial weight loss program in the United States (U.S.). Approved by many physicians, it is available in various settings, from the local community to the workplace and online.

The program includes regular meetings, self-help type learning sessions, group support, and a points system. The dieter aims for a target weight or a body mass index (BMI) of between 20 and 25, considered the ideal range.

This article is part of a series called What are the eight most popular diets today?.

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Personalized plans, meetings, one-to-one coaching, and online tools help dieters achieve their goals.

Community is important for Weight Watchers. It provides a support network for people who want to lose weight. This, they say, is essential for both short-term and long-term success.

The support system provides ongoing positive reinforcement for dieters. Attempting to lose weight can be stressful, but community support can make the process less daunting.

Weight Watchers members attend regular meetings, where they learn about nutrition and exercise, as well as having their weight loss progress monitored.

Anyone can join Weight Watchers, as long as they are at least 5 pounds (lb), or 2.3 kilograms (kg), over the minimum weight for their height.

Busy people who cannot attend meetings can sign up to the online community.

Coaching

Apart from group meetings, Weight Watchers offers one-on-one coaching and a personalized action plan. A personal coach can help the individual make a plan that suits their lifestyle and routine.

Members can communicate with their coach by email, text, or phone.

Weight Watchers dieters are not restricted to specific foods or activities. Instead, they use a point system to monitor themselves on a daily basis. This makes them accountable for their weight loss activities each day. Members can record smart points on their mobile device.

The point system helps people lose weight over the long term.

Points depend on fat, sugar, and protein. The higher the protein content, the lower the points gained. The higher the fat and sugar content, the more points that food has, and the less you can eat.

The points encourage members to change their dietary habits, to eat more fruit, vegetable, and lean protein, and less fatty, sugary food.

Here is an example:

• an egg is worth 2 points
• two tablespoons of low-fat cheddar cheese are worth 1 point
• chopped tomatoes, onion and fresh herbs are worth 0 points
• one tablespoon of olive oil is worth 1 point

A person who eats a 2-egg cheese omelet fried with olive oil and sprinkled with tomato, onion and herbs uses up 4 points. If their target for the day is 30 points, they now have 26 points left.

A person will aim to achieve within a certain range of points, depending on how heavy they are and how much weight they need to lose.

A person who weighs 150 pounds, for example, will aim to gain 18 to 23 points a day. Someone who weighs over 350 pounds may aim to collect between 32 and 37 points in a day.

Members also can gain "Fit points" for activities such as cleaning, walking, or gardening.

An etool can be used to record the points digitally.

Each person has their own daily and weekly target points to meet in their own way, but within the limits agreed.

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Members who keep within a certain weight range during the Maintenance period do not pay to attend meetings.

After an initial weight loss period, members can reach their target weight. At this point, they enter a maintenance period. Their daily allowance increases by 6 points, but they continue to track their food intake and activity levels.

For 6 weeks, they gradually increase their food intake until they are neither losing nor gaining weight.

During these 6 weeks, there are regular weigh-ins. If a member manages to stay within 2 pounds, or 0.91 kg of their target weight during the 6-week period, they then become a "Lifetime Member."

Lifetime Members can attend any Weight Watchers meeting free of charge as long as they weigh in once every month, and do not stray from their target weight by more than 2 pounds or 0.91 kg.

Lifetime members who drift from their weight target range have to pay weekly for meetings. They can then recover their Lifetime membership by going through the process again.

Findings published in The Lancet in 2011 suggested that patients who were referred by their doctors to Weight Watchers lost about twice as much weight as those on standard weight loss care over a 12-month period.

The researchers concluded:

"Referral by a primary health-care professional to a commercial weight loss programme that provides regular weighing, advice about diet and physical activity, motivation, and group support can offer a clinically useful early intervention for weight management in overweight and obese people that can be delivered at large scale."

Another study, published in the American Journal of Lifestyle Medicine, found that adults who attended at least 2 in every 3 Weight Watchers sessions for 6-months significantly reduced their fasting glucose and insulin levels, as well as losing weight.

In 2011, researchers described Weight Watchers as a "useful first line weight loss intervention" for the United Kingdom's National Health Service (NHS) to refer patients to if they needed and wanted to lose weight.

A review of 45 studies, published in 2015 in Annals of Internal Medicine, suggests that Weight Watchers may be a suitable program for physicians to recommend to patients who wish to lose weight.

Anyone who is considering a radical change to their diet should discuss plans with their physician first.

Dieters can either join a Weight Watchers program online or in person, and they can opt for meetings only, or they can add an online option, individual coaching, or both. Attending meetings is recommended.

The features offered include:

• Food and activity tracking
• Personalized goals
• Weekly group meetings
• 24/7 online chat support
• Synching with fitness trackers
• Private weigh-in every week
• Guidebooks and resources
• Personal coach and unlimited one-on-one phone sessions

The Weight Watchers website provides a wide range of recipes to help their members lose weight and engage in a healthier lifestyle.

The cost of joining Weight Watchers depends on the package and the location of the meetings. A monthly pass gives access to unlimited meetings and etools. It may be cheaper to buy a 3-monthly subscription.

What Are The Weekly Points For Weight Watchers Plus

Source: https://www.medicalnewstoday.com/articles/149454

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Small Bathroom Design Without Tub

Small Bathroom Design Without Tub

Small spaces pose interesting design challenges, even for architects like me. If you have an oversized budget, the possibilities are endless. However, powder rooms or small bathroom layout ideas that don't compromise on comfort or functionality require skill and expertise.

So, how do we go about designing a bathroom layout that fully optimizes your floor space? Find out as I share the ins and outs of various small bathroom floor plans, including small master bathrooms.

Four pillars of design ideas for a small bathroom layout

There are four basic criteria that govern the way any layout is built. We'll apply them in a standard-sized small bathroom, just over three square meters in dimensions. Then, we will arrange the pieces so that the area feels more comfortable and spacious.

Keep in mind that building codes require that the minimum distance from the center of a toilet and/or bidet to a shower or any other bath fixture or a wall should be 18 inches.

1. Align your bathroom fixtures

Get your heavy bathroom pieces such as the toilet, the bathroom sink , and the shower or bathtub in a row. The new distribution visually orders the space, allowing you to perceive it in all its magnitude, even with its small size.

By the way, you may be able to switch a shower with a toilet if you so desire with some bathroom remodeling and plumbing work.

If you look at the before image of the two layouts, you can see three empty gaps. But, wasted bathroom space is a big no-no. Notice in the new floor plan how there is only one, larger space. By aligning the pieces, we have created a large pathway for accessing all the fixtures in a much more intuitive, functional way.

2. Keep heavy and large pieces at the end of the bathroom

Placing the bulkier pieces, like the shower or tub , away from the entrance is one of the best ways to create the illusion of more space in your small bathroom layout.

This example clearly shows that by placing the shower in the background, we make the small room seem twice as large. You can even gain enough square feet for maneuverability.

Instantly estimate the cost of your bathroom remodel...

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3. Maintain a continuity

The arrangement of fixtures alters the perception of space. If instead of a standard bathtub with a shower, you use the same area for a chic shower area – conveniently bounded by a bathroom screen – the bathroom's geometry becomes substantially simpler. This is one of the best layouts for a small bathroom — boosting its orderliness and attractiveness.

Read more: Five Great Storage Solutions for Small Bathrooms

4. Leverage transparencies

When choosing how you'd like to separate the shower area from the rest of the bathroom, a clear frameless glass shower enclosure is a much better bet than frosted glass doors or a shower curtain. That way, the eye can perceive the entirety of the bathroom.

Now that we have covered the four basic pillars for designing a small bathroom layout, let's take a look at its various distributions.

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Four Basic bathroom distributions

1. Long and narrow bathroom

The best distribution of space is the one that has the elements aligned to allow better circulation. For example, a wall-to-wall shower at the end will give the impression that the room is wider. Make sure the toilet and sink leave enough space for the door to swing open. Another useful feature is the bathroom mirror . Use it to add visual space.

This arrangement is also the cheapest for renovations since all the water pipes are placed on the same wall .

There are a few small bathroom layout ideas for decoration that can refine the illusion of space when your bathroom is really tight. You can use a darker tile on the back wall, lower the roof if it is very high (to avoid the "tube effect") or make a walk-in shower that allows all the features to be on the same plane.

2. Wide and short bathroom

There are two possibilities for this type of bathroom design: the entrance can be in the middle of the side wall or to the side. The criteria for the distribution are similar to those of the previous distribution. First, we must align the pieces for better circulation. The shower should be placed to one side (wall to wall) for convenience – and because it visually stretches the short side. What will vary, according to the door placement, will be the position of the toilet and sink.

The basic rule is to place the sink in front of the door, whether it's to one side or centered. In the first example image, the sink is centered, with the toilet on one side and shower on the other. In the second, the sink is in the corner.

The reason is, the sink should be the first thing your eye goes to when you open the door to showcase the reflection in the mirror. This not only makes the room seem more spacious and aesthetically pleasing but also allows us to open the door without bumping into the toilet because the sink has less depth than the other pieces.

IDEA: If you can afford major changes, a centered  sliding pocket door is much more interesting and convenient than one in the corner. Your bathroom will look bigger and will be better distributed.

Read more: Bathroom Remodel & Renovation Financing Options

3. L-shaped bathrooms

Bathrooms with an L shape are relatively easy to distribute.

a) In an L-shaped room, you should consider placing a wall-mounted sink opposite the door. If possible, place the shower on the short side and the toilet on the other side of the sink. If the downspout is on the short side, you can also place the toilet and a small shower or tub on the other side of the sink, from wall to wall.

b) If you have a sliding door in your small bathroom, place the sink in the corner followed by the toilet and then the shower or tub.

c) Sometimes, depending on the distribution of the rest of the house and if the L allows for it, you can distribute the room as shown on the floor plan below. The sink is in the corner where the entrance is, then the toilet and in the bottom of the L, from wall to wall, is a shower or tub.

4. Square bathrooms

It's surprising how many variations square designs can have. The door can be cornered or centered, the bathroom may or may not have a window, and so on. Often, there are specific needs for everyone that will influence the "correct" distribution. For example, you may prefer a small bath over a shower, or might want a bidet. And of course, size plays a big role.

Read more: 5 Tips For A Functional And Beautiful Bathroom Layout

Basic guidelines for square bathrooms

If the door is more or less centered and the bathroom has a large window in the front of the door, you can l eave the space beneath the window free to put a plant or towel bars (especially in extra small bathroom layouts), placing the sink, shower, and toilet beside the door.

If the sink is large, you can put a bathtub under the window and place the sink on the wall so that the door opens to it. Additionally, the toilet is placed on the wall opposite the sink.
If the door is in the corner and there are no windows, you can put all the pieces in an L shape. If your bathroom is large enough , you can also use the available space for a double sink or opt for creative solutions such as building a half wall to support the sink and placing the shower behind that.

Last words

We hope these tips and tricks by an expert architect will help you become a pro too on maximum bathroom space-utilization as well as space saving. With these strategies and layout ideas, a small bathroom needn't be a bane. If you plan well, you can have a beautiful space of real estate that's functional too.

Read More: Tips From Experts: Make Your Small Bathroom Look Bigger

Written by Oriana Gomez-Zerpa. September 29, 2016

Oriana is an accomplished architect with strong skills in creative thinking, conceptualization and design. She attended Architecture schools at the Polytechnic University of Madrid, Universidad Central de Venezuela. She later pursued her Master's degree at the prestigious Politecnico di Milano in Italy. She shares with us her passion for interior design and architecture.

Small Bathroom Design Without Tub

Source: https://blog.mykukun.com/small-bathroom-layouts-from-architect/

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Large Mirror Tiles For Bathroom

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Large Mirror Tiles For Bathroom

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