Muffin - 12
2 chicken, cheese and sweet chili sauce pitas - 6
2 apples - 2
2 toasted sandwiches - 5
Total: 25
30 minute brisk walk - 4
1 hour iaido - 4
Total: 8
Food left: 88, Exercise left: 7
And yes, I’m trying to get in as much extra exercise as I can to make up for the extra food points I’m getting while I’m trying to fix up my eating habits 
Ok, this is from Weight Watchers For Men.. I imagine the values would be pretty similar for women, except they would be allowed less points because they don’t include the exercise.
Basically you’re assigned a certain number of points worth of food each week, and are required to do a certain number of points worth of exercise. Beyond that you can make up for extra food points by getting extra exercise points, they are worth 1 for 1.
For the exercise, if you’re not exercising at all you need to get 15 points per week, if you exercise occasionally it’s 20, and if you exercise regularly it’s 25 points. This can be difficult, but things like cleaning the house and gardening count so make sure you include them. The points are calculated from a half hour of exercise, so that’s a good number to try for be it walking or whatever (half an hour of walking up stairs, for example, is a whopping 6 points)
The food is dependent on weight. Here’s how it’s calculated:
| Weight (kilos) | Weekly points | Average daily points |
| <70 | 150 | 21 |
| 71-80 | 160 | 23 |
| 81-90 | 170 | 24 |
| 91-100 | 180 | 26 |
| 101-110 | 190 | 27 |
| 111-120 | 200 | 29 |
| 121-130 | 210 | 30 |
| >130 | 220 | 31 |
OK, so for me I’ll be trying for 25 points of exercise, and 160 points of food.
Also for men a waist measurement of 68 - 94cms is the healthy range. It’s good for men to track their waist measurement because often that’s more indicative than weight.
I think the first week or so it can be very shocking to find out what stuff is worth. Often you think you’ve had an ok day, but in actual fact you’re quite a bit over. That’s ok though, because it means you have somewhere to go with it - if you were eating perfectly but still not losing weight then there’d be a problem :) And it helps pick you up on incidental snacking too, which is (one of) my bane.
I hope that makes sense, and if you want more information let me know. I’m happy to see you posting on here Dayna, and I hope Glenn and Dee will do the same. You guys can help each other, much like I make Cheryl come on jogs and stuff with me
Cereal with milk - 3
KFC burger - 7
KFC medium chips - 8
2 pieces toast - 2.5
apple - 1
2 pieces toast - 2.5
uht milk - 1
Total: 25
30 minute walk - 3
1 hour iaido - 4
Total: 7
Food left: 113, Exercise left: 15
Cereal with milk - 3
Some lollies - 2
Water - 0
Bread Roll - 3
Noodle soup - 3
Steamed buns - 5
Toast - 2.5
Toast - 2.5
Milk - 1
Total: 22 points
30 minute walk - 3
Total: 3 points
Each day I’ll post the food that I’ve eaten and the exercise that i’ve done, with their points values. At the end of each week, I’ll also post a summary for the week in points. I should be managing 25 points in exercise and I think 160 points in food (I’ll confirm that before the end of the week)
If anyone wants to join in, they can add their food and exercise for each day in the comments and I’ll give you the points values. This is from Weight Watchers for Men, but I’m sure it’s applicable for women too. It’s all about increasing your fitness and being aware of what you’re eating after all.
So this morning I weighed myself:
81.5kgs
In an act of shameless self-promotion, I bought one of my own t-shirts from redbubble, and it arrived yesterday! The colours aren’t too bad, they’re a bit off the original but for the most part I think it looks ok.
Apologies for the cheesy grin 
If you want to buy one yourself, head over to my redbubble page.. and while you’re there why not get a giant-headed kitten tee or a weird monster print too.
Available as a print over at redbubble
http://www.redbubble.com/people/damienmason/art/172356-1-listen
This is a sketch from a photo out of an awesome book of 1950s photography Cheryl bought me.
