Weight Watchers is a diet plan that involves points. The points are determined by the calories and fiber content of the foods that you eat. The Weight Watchers empire even has pre-made food options that are labeled with their point value to help dieters make easy, low-point food choices.
Tools You May Want To Use
In addition to calorie counting(how many calories does a person burn in a day?), members can access online tools such as success stories, forums and recipes to help them reach their goals. The online community is available only to members who have bought into the diet plan. The best part of the online content is that it’s available 24/7 so you can always have the motivation and tool you need at the touch of a button.
Members are also invited to participate in weekly meetings. The meetings happen in various locations and there are meeting sites in virtually every city. Members have a special weigh-in to check their progress and the results may be kept private if wished. They also listen to speakers, chat with one another and talk about different ways to reach their goals. The meetings provide an important outlet for venting and to gain peer support from others going through the weight loss journey.
No Foods Off Limit
When you are on the Weight Watchers diet, no foods are off limit. You simply eat the same foods you are used to, but you measure your portions carefully and keep track of the points. You may not be able to indulge in all of your favorite foods in a single day, but with careful planning and portioning, virtually no food is off limit – not even cake!
Easy To Adapt To
Because of this no-rules approach to dieting, many people find that the Weight Watchers program is something they can continue with for a lifetime. The company offers a lifetime membership, giving dieters the tools they need to succeed now and in the future.
The Weight Watchers brand is well-known and has a reputation of being successful. Members often find friends and allies on the weight loss journey through the organized meetings and often the support gained through the vast network of dieters propels people to succeed in finding the right way how to lose weight and keeping it off.
Like any diet, maintenance is the key. The vast number of food options both home made and pre-made make the diet easy to continue and keep with for a lifetime. Weight Watchers is a great choice for anyone serious about making their weight loss a permanent event.
The Weight Watchers Resources
Weight Watchers is an easy-to-use diet system that helps people lose weight by tracking their eating habits and counting points. The point values of foods are based on their calorie contents and other nutritional aspects. Members can participate in an online community and/or attend weekly meetings at a designated location.
Setting The Focus On What’s Important
Weight Watchers puts a special focus on watching your food intake and making healthy eating choices. Because of this, they offer plenty of recipe suggestions, pre-made foods and guidelines for creating your own diet-friendly meals.
Weight Watchers Cookbooks
To assist you in planning your meals, Weight Watchers has released several cookbooks. The cookbooks provide detailed meal plans as well as point values for each recipe. The books are widely available online and in bookstores. There are also several electronic cookbooks available for use on tablet devices.
Points Allowed Per Day
The amount of points allowed per day will vary for each person depending on your height and gender. Dieters usually allocate a certain number of points for each meal, with breakfast accounting for the fewest points, then lunch and dinner accounting for an even amount of points.
Adjusting Points To How You Feel
Points can be adjusted depending on how the dieter feels and what types of results they are seeing. If weight loss is not occurring, points are usually deducted from the daily allowance. Likewise, if weight loss is too rapid, or if the dieter is feeling ill during the diet period, points can be added to alleviate symptoms and slow weight loss to a healthy level.
Making Healthy Eating Decisions
The point system makes it necessary for dieters to make healthy eating decisions to stay within their allowances. Lean meats and fish are encouraged, as is also with the GI diet and the Mediterranean Diet. Fats like unhealthy oils or creamy salad dressings are only used sparingly. Spices and herbs can add a considerable amount of flavor to a dish without increasing the point value.
Unlike other diet plans that have prescribed menus, the Weight Watchers plan allows you to customize your meals to suit your tastes. Eating food that you like and learning to prepare healthy meals is part of the lifetime solution that the Weight Watchers franchise provides. By allowing dieters to create their own meals and cook their own foods according to their own tastes, people are given real solutions and skills that they can use throughout their lives to keep the weight off now and in the future.
Various Resources Available
There are plenty of resources available on the Weight Watchers website to help you create a points plan that works for you. Using your height and gender as a starting point, you can create a custom meal plan solution for your needs.
How Does the Weight Watchers Points Diet Work
The Weight Watchers diet plan works by utilizing a points system. Foods are assigned point values based on a simple formula. You are allowed a certain number of points per day based on a variety of factors including your age, gender and starting weight.
You can calculate your daily point allowance by using the following guide:
Female – add 2
Male – add 8
a nursing mother – add 12
17-26 – add 4
27-37 – add 3
38-47 – add 2
48-58 – add 1
over 58 – add 0
Add the value of the first two digits of your weight. For example, if you weigh 140 pounds, add 14 points.
under 5’1” – add 0
5’1” – 5’10” – add 1
over 5’10” – add 2
5.) Physical Activity:
mostly sitting – add 0
occasionally sitting – add 2
mostly walking – add 4
hard physical labor – add 6
It’s important to note that this formula does not work for the PointsPlus system. That system calculates your points in a different way and you will get a different result.
How To Calculate The Point Values
Once you’ve determined your daily point allowance, the next step is learning how to calculate point values for your foods. You can either use a list provided by Weight Watchers for common foods, or you can calculate the points yourself. You can use the following steps to calculate points:
- Find the calories. Take off the last digit.
- Subtract the fiber content, up to 4
- Double the result
- Add the fat
- Divide by 10 and round to the nearest whole number.
You can find the calories, fiber and dietary fiber values on the package for the food that you are eating. The calculation looks intimidating at first, but you will soon become accustomed to plugging in the values from the label and finding the point values. Some foods already have the Weight Watchers point value listed on the label for you. If you’re eating foods that don’t have a label (like fruits, vegetables and meats), you can look up the nutrition information online. Visit our how many calories to lose weight page to learn more about burning calories and losing weight.
Tracking Your Point Allowance
By tracking your point allowance and the point value for the foods you eat, you can take control of your weight loss. The Weight Watchers system has worked for thousands of people and it can work for you too.
Becoming Accustomed To Counting Points
Like any diet, there is an initial phase(it’s not really a phase, the Weight Watchers Diet isn’t broken down into separate phases like the Dukan Diet) where you will need to become accustomed to counting points and calculating your allowance. Once you master point counting, losing weight will become easy. Be sure to weigh yourself once a week to make sure that you are losing weight. If you aren’t, you may need to adjust your point allowance.
Weight Watchers Gluten Free Diet
If you’ve been diagnosed with Celiac disease, a gluten intolerance or a wheat allergy, you might think that your weight loss choices are limited. However, it’s entirely possible to utilize the Weight Watchers system while living a gluten-free lifestyle. With the rising popularity of gluten-free diets, Weight Watchers has announced that they are now included gluten free guidelines in their diet plan.
When you sign up to Weight Watchers, you’ll be given access to their website, which will connect you with others that are trying to lose weight. Seek out conversations and people in the gluten free community for valuable tips, tricks and inspiration. You’ll find that there are many recipes for entrees, snacks and side dishes that are low in points and are gluten free.
You can also join other communities and groups dedicated to gluten free Weight Watchers participants. These communities can be found in various locations, such as on Yahoo Groups, on Celiac websites or even on Facebook. Finding a group that you can connect with and feel comfortable with will help build a support network to assist you in your diet.
Gluten Free Guidelines
Because Weight Watchers now offers gluten free guidelines, you’ll have an easier time creating recipes that fit into the diet plan. The program also offers some gluten free recipes to get you started, and the member’s community area is a great resource for even more recipes.
Power List Of Foods
Weight Watchers offers dieters a power list of foods that are nutritious, low fat and diet friendly. There are several gluten free choices on the list that will help satisfy your hunger(and avoid starvation mode) while keeping you on the right track to weight loss. Look for whole, unprocessed gluten free foods to get the best nutrition and lowest risk of cross contamination.
You can also include gluten free substitutes into your diet as long as you stay within your target point range. Track your selections carefully and follow the diet as you normally would. Weight Watchers works on a points system, so as long as you are correctly calculating the points for your favorite gluten free foods, you can substitute them in recipes and meal plans as you wish and still lose weight.
Taking Advantage Of The Popularity Of The Weight Watchers Diet
Since Weight Watchers is one of the first diet plans to adapt itself to gluten free users, the vast majority of gluten free dieters are on the Weight Watchers website. Take advantage of this popularity to connect with other people facing the same challenges as you and build a network of support, recipes and information that you can rely on to achieve a healthier weight and healthier life.