When it comes to splat points, the number that is considered “good” can vary based on your weight loss goals and lifestyle. Generally speaking, splat points are used in Weight Watchers programs to encourage physical activity and exercise as part of a healthy lifestyle. Understanding how splat points work and how to maximize them can help you meet your weight loss goals.
What are splat points?
Splat points are extra Weight Watchers points you can earn by doing physical activities like walking, running, swimming, or strength training. Here’s a quick overview of how splat points work:
- You get 1 splat point for every minute of vigorous exercise like running or kickboxing
- You get 1 splat point for every 2 minutes of moderate exercise like brisk walking or yoga
- You can track splat points in the WW app or use a fitness tracker synced to the app
- Splat points allow you to eat extra food points on top of your daily allowance
Earning splat points encourages members to add more physical activity into their routine beyond just dietary changes. Splat points provide a “reward” of additional food points for getting exercise.
How many splat points are recommended?
Weight Watchers does not have an official daily splat point recommendation. However, as a general guideline:
- Most experts recommend a minimum of 30 splat points per week
- Aim for 60-90 splat points per week for more enhanced weight loss
- Some very active users log 100+ splat points in a week
The average person new to exercise starts out earning 15-30 splat points in a week. As your fitness level improves, you can incrementally increase your weekly splat points.
Benefits of earning more splat points
Here are some of the top benefits of striving for higher weekly splat points like 60-90:
- Greater calorie burn – More exercise means more calories and fat burned
- Faster weight loss – Members who log more activity tend to lose weight faster
- Improved health – Increased fitness provides cardiovascular, muscular, and mental health benefits
- More food flexibility – Earning more activity points allows you to eat extra food points
- Appetite control – Exercise helps regulate appetite hormones like leptin and ghrelin
In short, higher splat points equals greater calorie deficit and improved fitness. Shooting for at least 60 weekly splat points is a worthy goal for enhanced weight loss.
How to earn more splat points
Here are some tips for earning 60-90 splat points per week or more:
- Aim for at least 30 minutes of moderate-vigorous activity daily
- Mix up your workouts – try walking, swimming, strength training, videos, etc
- Set a weekly splat point goal and log activity daily
- Join an exercise challenge group in the WW app for motivation
- Schedule workouts on your calendar and treat them like appointments
- Find an accountability partner to exercise with
- Gradually increase your duration and intensity over time
It’s also important to listen to your body and take rest days when needed. Recovery is part of a balanced fitness routine too. But with consistency, you can build towards higher splat point goals and reap the rewards!
Maximizing splat points with high intensity interval training
One of the most efficient ways to rack up splat points fast is through high-intensity interval training (HIIT). HIIT involves short bursts of intense exercise followed by recovery periods. Here are some examples of HIIT workouts and estimates of how many splat points they can help you earn:
| HIIT Workout | Duration | Estimated Splat Points |
|---|---|---|
| Sprint intervals | 30 minutes | 15-30 points |
| Bodyweight circuits | 45 minutes | 22-45 points |
| Cycling intervals | 60 minutes | 30-60 points |
As you can see, HIIT is an efficient way to pack a lot of splat points into a shorter duration workout. HIIT also provides cardiovascular benefits and builds strength too.
Is there a maximum for splat points?
No, there is no official maximum for how many splat points you can earn in a day or week on Weight Watchers. Some very active members log over 100 splat points in a week through long workouts. However, here are some general guidelines for safe and sustainable splat points:
- Aim for a 300-400 calorie per session cap from exercise
- Spread vigorous activity throughout the week and take rest days
- Increase duration and intensity gradually over time
- Listen to your body and avoid overtraining
- Focus on consistency, not large isolated point totals
Moderation and balance is key. While there is no set cap, err on the side of sustainability and pay attention to how your body responds as your fitness level ramps up.
Conclusion
Targeting 60-90 splat points per week or more can provide excellent weight loss and fitness benefits. Focus on consistent daily moderate-vigorous activity, utilize HIIT workouts, increase intensity gradually, and listen to your body. Splat points provide “wiggle room” in your WW diet, and higher point totals generally lead to greater success. But be sure not to overdo it – sustainable, lifelong activity is the ultimate goal.
