I have never used them. I decided a really wanted this so on the whole gave up alcohol, bread, pasta and rice (only bread I would eat was small Hovis with cooked tomatoes which was always pointed!). I always stayed within my daily points, and never used weekly or activity. I know the ethos is you can eat whatever you want, but for me the reality is that if I wasn't in control, temptation would lead to failure. With this method over the length of the plan I have averaged 2.7 lbs weight loss per week. Find what works for you and go with it I say