How Does Weight Watchers Work?
Weight Watchers assigns every food a point value based on its calories, saturated fat, sugar and protein content. Members are given a personalized daily and weekly SmartPoints budget to spend however they'd like. Fruits, veggies and lean proteins have lower points, while less nutritious choices are higher.
No foods are off-limits, allowing members to still enjoy treats in moderation. Regular weigh-ins and group or online support keep members accountable. Physical activity is also encouraged and members can earn extra points for exercise.
The Science Behind Weight Watchers
Weight Watchers is backed by strong clinical research. In a 1-year study sponsored by WW, members lost over 15 lbs on average more than with standard behavioral weight loss programs.
A key reason for its success is the SmartPoints system. Research shows assigning point values helps members subconsciously choose healthier options without feeling deprived. Weigh-ins boost accountability and peer support provides motivation to keep going.
How to Sign Up for Weight Watchers
You can join Weight Watchers online, through their app or by attending in-person workshops. Online Plus gives you access to all digital tools for $19.95/month. Digital 360 offers support through a virtual coach for $21.95/month. Unlimited Workshops start at $44.95/month.
To get started, visit the WW website or app and click Join Now. Youll answer questions about your weight, height, goals and preferences to get your personalized plan. If doing online-only, you can start right away! If you join workshops, find times and locations that work for your schedule.
What Do You Get with Weight Watchers?
All Weight Watchers memberships come with these helpful resources:
- Access to over 4,000 recipes
- An interactive app with barcode scanner and restaurant database
- Online articles, meal plans and tracking tools
- Connected scale that syncs with the app
- Customizable fitness and step trackers
- Optional in-person or virtual workshops
- 24/7 chat support
How to Use SmartPoints
With SmartPoints, foods are given points based on calories, saturated fat, sugar and protein. You're allotted a personalized daily SmartPoints target based on your weight, height and age to spend between meals and snacks.
Fruits and vegetables have zero SmartPoints to promote satiety. Proteins and whole grains are low points while sugary and fried foods are higher points. If you exceed your target, you may gain weight. But if you stay below your budget, you'll lose weight.
Tips for Tracking with SmartPoints
- Use the barcode scanner in the app to instantly see point values
- Look up point values in the app if there's no barcode
- Purchase a food scale to help with portion sizes
- Track points right after eating to avoid forgetting
- Plan your meals and point budget for the day/week ahead
- Find low point recipes to expand your food options
ZeroPoint Foods with Weight Watchers
One cornerstone of Weight Watchers is ZeroPoint foods. These include non-starchy fruits and vegetables, skinless chicken or turkey breast, fish and shellfish, eggs, beans and legumes. You can eat them without counting any SmartPoints.
Its encouraged to make ZeroPoint foods the foundation for your meals and snacks. They provide nutrients, fiber and volume to keep you fuller longer. Complete your plate with controlled portions of starchy carbs, healthy fats and reduced fat dairy.
List of Recommended ZeroPoint Foods
- Fruits like apples, oranges, bananas, berries
- Non-starchy veggies like lettuce, broccoli, peppers, carrots
- Skinless chicken, turkey, fish, shellfish, eggs
- Beans, lentils, tofu, edamame, hummus
- Cauliflower, butternut squash, zucchini noodles
- Fat-free milk, yogurt and cheeses
Tips for Weight Watchers Beginners
If youre just getting started with Weight Watchers, keep these tips in mind:
- Read the materials and attend virtual orientations to learn the program
- Calculate your personal daily SmartPoints target
- Download apps and get connected scales for easy tracking
- Meal prep ZeroPoint foods like veggies and hardboiled eggs for grab-and-go snacks
- Enter your weekly SmartPoints allowance into the app tracker to pre-budget
- Join online groups or community message boards for support
- Dont deprive yourself - use weekly SmartPoints for a special treat!
Does Weight Watchers Really Work?
Extensive scientific research shows Weight Watchers is highly effective for weight loss and keeping the weight off long-term. In one study, Weight Watchers participants lost 15 pounds on average after 12 months versus only a 2.5 lbs loss for standard lifestyle advice.
The SmartPoints system, group support and education on nutritious eating empower members to make lasting behavior changes. While results vary, most members can expect to lose 1 to 2 pounds per week following the plan.
Pros and Cons of Weight Watchers
Pros
- No restricted food groups or complicated rules
- SmartPoints system is easy to follow
- Sciencifically proven to work for weight loss
- Encourages eating nutrient-dense whole foods
- No portion size limitations
- In-person and online support options
- Affordably priced
Cons
- Tracking points can be time-consuming
- Need to pay extra for access to all program features
- Difficult to stay on plan during social/holiday gatherings
- Doesn't address underlying emotional eating patterns
- Weight loss may plateau over time
Overall, WW provides a healthy, sustainable approach to weight loss for just about anyone willing to track their food intake.
The Key to Weight Loss Success with WW
The most important part of succeeding with Weight Watchers is consistency. Keep tracking your SmartPoints even during slip-ups and challenging times. Attend virtual workshops or talk to your support group. Meal prep ZeroPoint foods to stay on track.
Think of occasional indulgences as a treat, not a failure. Get right back on program the next day. With commitment to the SmartPoints system and community support, you can and will see results on the scale.
FAQs
How much does it cost to join Weight Watchers?
Weight Watchers offers three program options. Online Plus is $19.95/month, Digital 360 with coaching is $21.95/month, and unlimited Workshops start at $44.95/month.
What can you eat on the Weight Watchers diet?
No foods are off limits, but you're given a SmartPoints budget to spend. Fruits, veggies, lean protein, whole grains and beans are zero or low points. Fried foods, sweets, pizza etc. are higher in points.
How fast can you lose weight on WW?
Most members lose 1 to 2 lbs per week on Weight Watchers. Some may lose faster initially then it slows. Expect to lose around 10% of your body weight in 6 months.
Do you have to exercise on Weight Watchers?
Exercise is encouraged but not required. You earn FitPoints for activity that give you extra SmartPoints to eat. Even without exercise, tracking food points will lead to weight loss.
What happens if you go over your daily SmartPoints?
You have a weekly SmartPoints allowance to use flexibly. Going over daily is OK if you stay under your weekly budget. If over weekly points, you may not lose as fast.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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