Weight Watchers

The Weight Watchers diet program is the most popular weight loss program in the world. Over 20 million people use the Weight Watchers Diet every week, in 30 countries around the world.

Principle of Weight Watchers

Weight Watchers is not merely a diet program - it is an inclusive weight loss program. As well as a diet plan, Weight Watchers also includes weekly meetings.

The weekly Weight Watchers meetings are designed so that members can learn how to make healthy food and lifestyle choices. The meetings are also designed so that members have support while on the program, and also support in staying healthy.

The Weight Watchers diet program is based on calorie reduction. This is usually achieved through the Weight Watchers points system. Food is scaled on the points system, and you are only permitted to eat a certain number of points every day.

There is also an alternative “no counting�? Core Plan. The Core Plan focuses eating from a group of healthy foods.

With both plans, occasional treats are permitted.

What are you allowed to eat?

These foods are strongly encouraged on both plans:

  • Fruit – fresh, frozen and canned (although canned fruit should not come with syrup);
  • Vegetables;
  • Eggs;
  • Fat-free condiments – such as fat-free salad dressings, margarine and mayonnaise;
  • Natural oils – such as olive, canola, sunflower or flaxseed;
  • Cereals – such as puffed wheat and rice, bran cereals;
  • Wholemeal wheat – such as pasta, brown rice;
  • Lean meat – such as lean red meat, poultry, fish and shellfish;
  • Sugar-free coffee and tea;
  • Diet soft drinks.

What is forbidden?

No food is forbidden, although Weight Watchers recommends limiting foods such as:

  • Refined sugar – such as sweets and cakes;
  • Refined white flour – such as white bread;
  • Fried foods – such as French fries and deep-fried food;
  • Alcohol;
  • Fatty meat – such as bacon.

Weight Watchers Pros and Cons

Weight Watchers is a balanced program that combines both healthy eating habits with healthy lifestyle habits. Members are encouraged to exercise as well as changing their dietary habits.

Weight Watchers acknowledges that dieting can be a difficult process, especially when changing dietary habits. During these meetings, people can receive advice from others and hear of other’s experiences. This can make staying on the plan easier.

Weight Watchers has an extensive support base. Aside from weekly meetings, online support is also available. There are online support groups and sites where people can easily access dieting tips and strategies.

Weight Watchers, however, can be expensive and also time-consuming. To join Weight Watchers, you are required to pay a fee. Also, while the weekly meetings can be beneficial, they can also take much of a person’s time. Each meeting runs for several hours, which is quite lengthy and can be an imposition.

Daily and Weekly Plans for Weight Watchers

Each week, members are obliged to attend a weekly meeting which usually runs for about 2-3 hours.

There are no set daily plans.

Expected Weight Loss using Weight Watchers

You can lose about 2 pounds per week on the Weight Watchers diet program.

Weight Watchers Diet Rating

Ease: 4/5 – Reasonably easy with a good support structure, although the weekly meetings can become an imposition.

Balance: 5/5 – Weight Watchers promotes a well-rounded diet from all food groups, and also encourages lifestyle changes.

Maintenance: 5/5 – Weight Watchers is an easy diet program to maintain, as it does not involve any dietary restrictions and there is a support group available for members.

Overall: 5/5