Less than 150 pounds = 18-25 Points
This is complicated so instead just use any of the numerous F is fatfree online calculators.
R is dietary fiber
What you need to understand about this formula is that the more fiber a food has the lower in points it is. You're allowed to calculate up to 4 grams of fiber into the equation, any more than four and it's still just four. This prevents the dumping Fiber Plus cereal on everything to get a lower point value. Also understand that the more fat a food has the higher the points value. A 150 calorie bowl of icecream could be worth between 3 and 5 points depending on how many grams of fat it has. In review, to maximize points you want high fiber, low fat foods.
When I first started Weight Watchers I went through the whole kitchen with a Sharpie and wrote the number of points for each food on its box. It's a good way to level the playing field and compare apples to oranges. It also forced me to learn exactly what a serving looks like. Turns out my regular bowl of cereal was two and half servings. Now I just know that whole wheat bread is 2-3 points a slice and that fresh fruit and veggies about 1-2 points a cup and that cereal is 2-4 points a cup. I also know a small fast food burger is 6 points and that a small Dairy Queen Blizzard is 15 points.
I still run the numbers on new foods and when I try new recipes I use a Recipe Calculator to find its nutritional information then run that through a points calculator. On the bottom of most of my recipes I have their nutritional information and their points value per serving. Okay, so this is quite a bit of work, but really how many different foods do you eat? Once you get past the first week you'll have looked up 95% of what you'll eat next week.
Now all you have to do is record your points every day and you are set. I use an app on my igoogle homepage called WW Points Tracker to record what I eat daily. You can also just record this information in a notebook or on a spread sheet.
Simple! All I have to do is use Weight Watchers to moniter my portions by keeping my points intake between 18-25 daily and I should lose weight. Combine this with my other healthy living statutes which are eat unprocessed, fresh and homemade food and I feel really good about what I am eating.