Weight Watcher is one of the popular weight loss programs in the world. Hundreds and thousands of people join this program to lose several pounds. However, weight watchers enrolled 600,000 new subscribers alone in 2017. That is huge! High profile celebrities like Oprah Winfrey also have lost weight because of this weight loss program.
This article also reviews this weight watcher program that could help you in your weight loss journey.
Working Of Weight Watchers
Weight Watchers was founded by Jean Nidetch in 1963 out of her Queens, New York home. From its humble beginnings as a weekly weight-loss group for her friends, Weight Watchers quickly grew 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 that assigned values to foods and drinks based on their fiber, fat, and calorie contents. Weight Watchers has overhauled the points-based system several times over the years, most recently launching the SmartPoints system in 2015.
Helping You To Lose Weight
Weight Watchers uses 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 short periods, Weight Watchers explains to members that they should expect to lose 0.5 to 2 pounds (0.23 to 0.9 kg) per week.
The program highlights lifestyle modification and counsels members on how to make better decisions by using the SmartPoints system, which prioritizes healthy foods. Many studies have shown that Weight Watchers can help with weight loss.
Weight Watchers devotes an 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 as much weight on the Weight Watchers program than those who received standard weight-loss counseling from a primary care professional. Though this study was funded by Weight Watchers, data collection and analysis were coordinated by an independent research team.
Furthermore, a review of 39 controlled studies found that participants following the Weight Watchers program lost 2.6% more weight than participants who received other types of counseling.
Another controlled study in over 1,200 obese adults found that participants who followed the Weight Watchers program for one year lost significantly more weight than those who received self-help materials or brief weight-loss advice.
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 diets that forbid certain foods, Weight Watchers allows users to indulge within reason. This means members can go out to dinner or attend a party without worrying if the food served will fit into their diet plan. Plus, Weight Watchers is a good choice for people with dietary restrictions, like vegans or those with food allergies, since members choose how they spend their SmartPoints. Weight Watchers stresses portion control and the importance of physical activity, which are vital to weight-loss success.
Another benefit of the program is that it provides members with a large support system. Online members benefit from 24/7 chat support and an online community, while those who attend weekly meetings stay motivated by engaging with fellow members.
Foods To Be Added In Your Meal
Foods encouraged on the Weight Watchers plan include:
- Lean proteins like skinless chicken, eggs, tofu, fish, shellfish, and non-fat yogurt.
- Non-starchy vegetables like broccoli, asparagus, greens, cauliflower, and peppers.
- Fresh, frozen, and unsweetened canned fruit.
- Healthy carbohydrates such as sweet potatoes, brown rice, oatmeal, beans, and whole-grain products.
- Healthy fats like avocado, olive oil, and nuts.
Foods To Avoid
Weight Watchers urges members to avoid foods high in sugar and saturated fats, including:
- Sugary drinks
- Potato chips
- Processed meats
- Cakes and cookies
However, Weight Watchers makes it clear that no foods are off- limits and members can eat their favorite snacks and desserts as long as they stay within their designated SmartPoints.