Weight Watchers Diet – Best Work for Weight Loss?

Healthy Diet Score: 3.92 out of 5

Weight Watchers is one of the most popular weight loss programs in the world.

Millions have joined it in the hope of losing pounds.

In fact, Weight Watchers enrolled more than 600,000 new customers in 2020 alone.

Even high-profile celebrities like Oprah Winfrey have found weight-loss success after the program.

You may be curious what makes it so popular.

This article reviews the Weight Watchers program so that you can decide if it can work for you.

Healthline Diet Score: 3.92 out of 5

Weight Watchers is one of the most popular weight loss programs in the world.

Millions have joined it in the hope of losing pounds.

In fact, Weight Watchers enrolled more than 600,000 new customers in 2017 alone.

Even high-profile celebrities like Oprah Winfrey have found weight-loss success after the progra

You may be curious what makes it so popular.

This article reviews the Weight Watchers program so that you can decide if it can work for you.

•   Health online

•   Overall score 3.92 

•  Weight loss 4 .5

•   Perfect Body Health2.5

•   Healthy food 4 .7

•   Sustainability3.7

•   Nutritional Quality. 4

•   Evidence Based4.0 

•  How did we rate this diet.

•   Ground level

This diet is a good option if you are looking for slow and steady weight loss through diet and lifestyle changes.  It also has a strong support network that can help keep you on track.

how it works

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Weight Watchers was founded by Jeanne Nidach in 1963 from her Queens, New York home.

From its humble beginnings as a weekly weight-loss group to its friends, Weight Watchers quickly evolved into one of the most sought-after diet plans in the world.

Initially, weight watchers used an exchange system where foods were counted according to servings, similar to the diabetes exchange system.

In the 90s, it introduced a points-based system in which foods and beverages were assigned values ​​based on their fiber, fat, and calorie content.

Weight Watchers has overhauled the points-based system several times over the years, most recently launching the SmartPoint system in 2015.

SmartPoints System

Smartpoints assign different point values ​​to foods based on factors such as their calories, fat, protein, and sugar content.

At the beginning of the program, each dieter is given a set amount of daily points based on their height, age, sex, and weight loss goals based on personal data.

Although none of the foods are off limits, dieters should stay below their daily points to reach their desired weight.

Healthy foods are lower in points than unhealthy foods such as candy, chips, and soda.

For example, a 230-calorie, glowing-yeast donut has 10 Smartpoints, while a 230-calorie yogurt with blueberries and granola has only 2 Smartpoints.

In 2020, Weight Watchers relaunched the Smart Points program to make it more flexible and user-friendly.

The new system, called WW Freestyle, is based on the SmartPoint system, but includes more than 200 foods, with zero points.

According to the Weight Watchers website, WW simplifies life for freestyle dieters because zero-point foods do not have to be weighed, measured, or tracked, allowing for more freedom when planning meals and breakfasts.

Zero-point foods include eggs, skinless chicken, fish, beans, tofu and non-fat plain yogurt, many other high-protein, low-calorie foods.

Prior to the freestyle program, only fruits and non-starchy vegetables were awarded zero points.

Now, foods that are high in protein are of low point value, whereas foods that are high in sugar and saturated fat get higher point values.

Weight Watchers’ new freestyle program lets dieters choose healthy food choices rather than deciding based on how many points they have been allocated.

Member benefits

Dieters who join Weight Watchers are known as “members”.

Members can choose from several programs with varying levels of support.

A basic online program includes 24/7 online chat support, as well as apps and other tools.  Member weight watchers may pay more for individual coach’s in-person group meetings or one-on-one support.

In addition to the tracking app for logging SmartPoint, members also get access to an online database of thousands of foods and dishes.

In addition, weight watchers encourage physical activity by specifying a fitness goal using fitpoints.

Each activity can be logged into the Weight Watchers app until the user reaches their weekly Fitpoint goal.

Activities such as dancing, walking and cleaning can all be counted towards your FitPoint goal.

Weight Watchers also provides fitness videos and workout routines for its members.

Along with diet and exercise counseling, weight watchers sell packaged foods such as frozen food, oatmeal, chocolate and low-calorie ice cream.

SUMMARY Weight Watchers assign point values ​​to foods.  Members must remain under their allotted daily food and drink points to meet their weight loss goals.

Can it help you lose weight?

Weight watchers use a science-based approach to weight loss, emphasizing the importance of portion control, food choices and slow, consistent weight loss.

Unlike many fad diets that promise unrealistic results over a short period of time, Weight Watchers tell members that they should expect to lose .5 to 2 pounds (.23 to .9 kg) per week.

The program sheds light on lifestyle modification and counseling members to make better decisions using the SmartPoint system, which prioritizes healthy foods.

Several studies have shown that weight watchers can help with weight loss.

In fact, weight watchers devote the entire page of their website to scientific studies supporting their program.

One study found that overweight people who were told to lose weight by their doctors lost twice their weight on the Weight Watchers program, which standardized weight loss from a primary care professional (1Trusted Source)  Used to get counseling.

Although this study was funded by Weight Watchers, data collection and analysis was coordinated by an independent research team.

In addition, a review of 39 controlled studies found that participants after the Weight Watchers program lost 2.6% more weight than participants receiving other types of counseling (2Trusted Source).

Another controlled study in more than 1,200 obese adults found that participants who followed the Weight Watchers program for a year were significantly higher than those receiving self-help materials or brief weight loss advice (3Trusted Source)  Lost weight

What’s more, participants who followed Weight Watchers for one year were more successful in losing weight in two years than other groups.

Weight Watchers is one of the few weight loss programs with proven results from randomized controlled trials that are considered the “gold standard” of medical research.

SUMMARY Many studies have proven that weight watchers are an effective way to lose weight and keep it off.

other benefits

Weight Watchers prides itself on being an adaptable and flexible way to lose weight.

The SmartPoints system encourages members to make smart, healthy choices.

It also allows members to enjoy their favorite foods, as long as they fit into their allotted daily points.

Unlike diet that forbids certain foods, weight watchers allow users to indulge within the cause.

This means that members can go out to dinner or join a party, without worrying that the food served will fit their diet plan.

In addition, weight watchers are a good option for people with dietary restrictions, such as those who are vegetarian or people with food allergies, as members choose how they spend their SmartPoints.

Weight watchers emphasize the importance of portion control and physical activity, which are important for weight loss success.

Another advantage of the program is that it provides a large support system to members.

Online members benefit from 24/7 chat support and an online community, while being motivated to engage with fellow members who attend weekly meetings.

What’s more, Weight Watchers provides magazines and newspapers for members.

SUMMARY Weight Watchers allow diapers to be flexible with their eating options and has many benefits, including a large support system.

Heal weight watchers have many benefits, there are many reasons that might not be the best plan for everyone.

For example, to follow the program, you must be prepared to take note of the foods and their associated SmartPoints – which you consume each day.

This tedious and time consuming task can be a change for some.

Another possible downfall is that it can be very expensive for some people.

Like many other weight-loss programs, the inclusion of weight watchers comes at a cost.

Although monthly costs vary depending on the membership plan, the total investment may be out of reach for those on a budget.

In addition, the Weight Watchers program can be very lenient for those struggling with self-control.

Theoretically, members may choose to eat foods high in sugar and low in nutrients and still remain under their prescribed amounts of smartpoints.

Although some find the freedom to free their own foods and flourish under the numeral system, those who have a difficult time for healthy choices can benefit from a strict schedule.

Summary: The Weight Watchers program has several potential drawbacks, including the cost of the program, the need to count Smartpoints, and the freedom to choose unhealthy foods.

Foods to eat

Although the Weight Watchers point system emphasizes whole, unprocessed foods, including vegetables, fruits, and lean protein, no foods are off limits.

While healthy choices are encouraged, members can choose any food item they wish, as long as they are subject to their daily smartpoint allocation.

Weight Watchers make members healthier meals more enticing by providing zero Smartpoints to their list of over 200 healthy foods.

Foods promoted in the Weight Watchers scheme include:

Lean proteins such as skinless chicken, eggs, tofu, fish, shellfish, and no fat yogurt.

Non-starchy vegetables such as broccoli, asparagus, greens, cauliflower and chilli.

Fresh, frozen and unsweetened canned fruits.

Healthy carbohydrates such as sweet potato, brown rice, oatmeal, beans and whole grain products.

Healthy fats like avocado, olive oil and nuts.

In summary, the Weight Watchers program encourages members to make healthier choices and emphasizes whole foods.

Foods to avoid

While the SmartPoint system allows members to relish any food, weight watchers discourage eating unhealthy foods.

The Weight Watchers website states that members “stick to foods that are high in protein and low in sugar and saturated fat.”

Weight Watchers urges members to avoid foods with sugar and saturated fat, including:

•   sweet water

•   potato chips

•   processed meats

•   Candy

•   Cakes and Cookies

However, weight watchers make it clear that none of the foods are out of bounds and members can eat their favorite snacks and desserts as long as they stay within their designated smartpoints.

This can be challenging for dieters who struggle with self-control and should be considered when deciding if weight watchers are a good fit for you.

SUMMARY Weight Watchers encourages members to limit foods high in sugar and saturated fat, although no food is off limits when following the program.

Sample menu

Weight Watchers provides members with a database of over 4,000 healthy recipes.

These dishes keep the users motivated and prevent boredom in the kitchen.

Most food ideas offered by Weight Watchers focus on fresh, whole foods, although dessert dishes are also available.

Here is a three-day sample menu using the recipe from the Weight Watchers website:

Monday

Breakfast: Goat Cheese, Spinach and Tomato Omelette

Lunch: Barley and Mushroom Soup

Snack: Guacamole with Carrot Crackers

Dinner: Super-easy spaghetti and meatballs with Italian arugula salad

Dessert: Chocolate-dipped macaroons

Tuesday

Breakfast: Cranberry-Walnut Oatmeal

Lunch: Egg, Veggie and Avocado Salad       with Tarragon

Dinner: Fried Rice with Ginger and Shulk Ginger Shrimp

Snack: Swiss Cheese and Grapes

Dessert: Baked Apples with Vanilla Rimjhim

Wednesday

Breakfast: mashed avocado tortilla with tomato

•   Lunch: turkey, apple and blue cheese wrap

•   Dinner: no-noodle vegetable lasagna

•   Snack: Black Bean Dip with Crudites

•   Dessert: Mini-Brownie Cupcakes

Members can choose home-cooked dishes provided by Weight Watchers, or eat any food they wish, as long as it fits within their Smart Points range.

SUMMARY Weight Watchers offers over 4,000 breakfast, lunch, dinner, snack and dessert dishes for members to choose from.

shopping list

Weight Watchers encourages members to have weight-friendly foods on hand.

The purchase of healthy foods reduces temptation and ensures that members have the necessary ingredients to prepare fresh, tasty meals at home.

Here is a sample grocery list of foods approved by Weight Watchers.

Production: fresh and frozen fruits and vegetables, fresh herbs.

Protein: Lean meats, poultry, eggs, tofu, conch, frozen veggie burgers and fish.

Dairy: Almond milk, low-fat or fat-free fat-free yogurt, fat-free cheese, regular or low-fat cheese such as low-fat milk or non-milk milk alternatives.

Cereals, Breads and Pasta: Brown Rice, Barley, Quinoa, Corn Tortilla, Whole Grains or Low Calorie Bread, Oatmeal and Whole Grains Pasta, Waffles or Chopped Grains.

Canned and Prepared Foods: Tomato Sauce, Humus, Black Bean Dip, Dissolved in Weight Watchers, Salsa, Canned Beans, Canned Unsaturated Fruits and Canned Low-Salt Vegetables.

Healthy Fats: Olive oil, avocado, peanut butter, nuts and seeds.

Spices and Spices: Vinegar, hot sauce, mustard, dried herbs, fat-free mayonnaise, low-sodium soy sauce, fat-free or low-fat salad dressings.

Snacks: Fat-free popcorn, baked tortilla chips, sugar-free gelatin, weight watchers ice cream bar and sorbet.

SUMMARY Weight Watchers encourages members to make healthier choices when grocery shopping, including lean protein, lots of fresh and frozen fruits, vegetables, and whole grains.

Bottom-line

Weight Watchers is a popular weight-loss program that attracts hundreds of thousands of new members every year.

Its flexible, points-based system appeals to many dietitians and emphasizes the importance of living a healthy lifestyle.

The study found that weight watchers are an effective way to lose weight and keep it off.

If you are looking for an evidence-based weight-loss program that once lets you indulge in your favorite foods, Weight Watchers can help you reach your health and wellness goals