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The Weight Watchers Points System
What It Is, How It Works, How Well Does It Work?
The Weight Watchers Points System is possibly one of the most useful and easy to learn tools available to someone who wants to lose weight long term. Even if Weight Watchers is not a long term fit for you, you will find great value learning their approach to portion control and group support. You will learn the power of daily "self-monitoring," which is a technique that helps you be accountable to yourself each day.
The system is very simple- it assigns point values to portions of foods. Foods high in fiber and low in fat and calories have low point values. And vice versa. For example, a medium Apple equals roughly 1 Weight Watcher Point. (Click link to see a guide to other foods worth 1 point). You can eat a lot of them each day and lose weight. A Starbucks Muffin might be worth between 6 and 10 Points. If you eat one of those, your day is probably blown.
You are assigned a target daily point value that you need to reach each day to lose weight. When you follow the system you are 1) incentivized to eat high fiber, low fat foods, and 2) you learn portion control. There is a reason Weight Watchers is worth billions of dollars as a company. The Points System is one of the main reasons. If you stick with it, you will lose weight.
Why The Focus on High Fiber and Low Fat Foods?
Foods high in fiber tend to be plant-based foods. Foods high in fat tend to be animal-based foods. The traditional American diet consists of extremely high levels of animal protein, dairy, and low-fiber processed breads. Some studies have shown that Americans consume 93% of their daily calories from non-vegetable sources. As a result, we are the most obese people on the planet and have the highest levels of cancer, heart disease and hypertension in the world. Cultures that have high levels of
calorie consumption from vegetables have much lower rates of obesity and disease.
It has not been proven that consumption of animal protein leads to cancer, but there are literally hundreds of studies that show that high levels of fruit, vegetable, greens and bean consumption lead to weight loss and reduced levels of life threatening diseases. As you change your diet to include daily fruit, vegetable, green salad and bean consumption, you will have more energy, feel fuller and lose weight. If you eat enough raw and cooked vegetables each day, you will find it difficult to maintain your previous weight. The key to this is bringing your dairy and animal protein consumption to very minimal levels. (Click Here for a list of fruit and vegetable Weight Watcher's points)
The Flex System
The Flex System or Program is a relatively new addition to the Weight Watchers Point System, that simply factors exercise into the equation. This is a good thing of course, excercise is good for you. With the Flex system, different exercises are assigned negative point values. The effect is that you are incentivized to exercise. The drawback to this approach is that it is essentially a marketing gimmick to draw in customers who don't want to make as many long term changes to their diet. You are told that you can lose weight and still eat all the (presumably nutrient deficient foods) that you'd like. The only long term solution to a weight problem is fundamental changes in your diet that essentially "De-Americanizes" your food habits. When you lose the will to exercise as well as restrict your portions- both requirements of the Flex system- you might find harder to recover.
Is Weight Watchers Worth Paying To Learn?
If you have the money, absolutely. Go to a Weight Watchers meeting, or sign up with Weight Watchers Online (link at end of article). You will be assigned a target daily Points value that is customized for you, and they will help you design a long term plan to lose weight. For about $50, you'll be able to get started, and it is well worth the money, especially if you do not know the basics of portion control and calorie counting.
Weight Watchers Meetings-- Group Support and Behavior Modification
One of the reasons Weight Watchers is so successful is that their system and formula is based on proven, scientific principles. Key to this is the idea of "behavior modification." One can diet and reduce their calorie intake on a temporary basis, but it is only through changing one's behavior and habits long term can you lose weight on a more permanent basis. But change is difficult, as most of us know well, and key to fostering long term behavior change is group support. When one is engaged in a difficult task like losing weight, you need others to help you. And most often your friends and family are not up to the task. And you would not want to put that burden on them. That is where Weight Watchers Meetings come in. You go once a week, weigh in, and get the support and advice you need to keep following through. The meetings are extremely popular.
Is It Hard To Stay On The Weight Watchers System?
It can be difficult for many people to stay on or adhere to the system. The Weight Watchers Points system, like most diets, basically boils down to a 1200 calorie diet. What makes Weight Watchers marginally better is their focus on fiber. With fiber comes increased odds that you will eat more fruits and veggies. It is only by eating enough vegetables that you will feel full on a calorie restricted diet. It makes sense if you think about it. Vegetables have minimal calories but a lot of bulk. They fill you up. Additionally, vegetables and especially green vegetables, contain high levels of nutrients. When your body gets the nutrients it needs, you feel more full. That is one of the reasons people eat so much on a traditional American diet. That diet contains very few nutrients, so your body is screaming for more and simply tells you to keep eating in an attempt to get them. If you eat large servings of vegetables at each meal (even Breakfast!!) your odds of sticking to the Weight Watchers system go up. Even if you overshoot your points, but it is a result of non-animal calorie sources, you are going to do great.
What Weight Watchers Does Not Want You To Know
Once you know the Points System, and understand what your daily targets are, you don't need to give Weight Watchers another dime. You can go to their weekly meetings, which cost roughly $13 per week, and get support from their leaders. Some leaders are very helpful and motivating, other leaders are less so. Many people swear by their weekly meeting, and go for years. But the key point of the meetings is support. And there are many lower cost alternatives to Weight Watchers and equally or more effective ways to get the support you need to follow the Points system.
What are Some of The Drawbacks of the Weight Watchers System?
Many people argue that Weight Watchers encourages or enables the continued eating of junk food. Weight Watchers works because of its focus on portion control, and high fiber low fat approach. But recent scientific work is pointing to this being an incomplete approach to losing weight. It is only through a nutrient rich approach to eating can one lose weight permanently, and Weight Watchers has no way of incentivizing people to choose whole foods over processed foods. Weight Watchers also sells a line of processed foods that really do not provide optimal nutrition.
The Cost of Weight Watchers
The costs vary through out different parts of the country, but I think they only vary by a few dollars:
Joining fee-$35 (online$25)
seniors-62 years and students 22 years old-$20
weekly fee-traditional fee-$13
seniors and students-$11
How Many Weight Watchers Points Per Day Am I Alloted?
This is just a rough guide. You'll need to attend a meeting to find an accurate daily points target that meets your own needs and profile.
less than 150 pounds 18-23 daily points
150 to 174 pounds 20-25 daily points
175 to 199 pounds 22-27 daily points
200 to 224 pounds 24-29 daily points
225 to 249 pounds 26-31 daily points
250 to 274 pounds 28-33 daily points
275 to 299 pounds 29-34 daily points
300 to 324 pounds 30-35 daily points
325 to 349 pounds 31-36 daily points
more than 350 pounds 32-37 daily points
The Importance of Social Support and Self-Monitoring
Group and peer support is a highly proven method for losing weight and getting healthy. It is one thing to learn how to lose weight and eat more healthy, it is another thing to put this into practice on a consistent basis. Friends and family are of limited use because there is only so much burden they can bear. Getting the support of an anonymous group of people each day can make the critical difference. Self-monitoring is the other method, backed by volumes of research, that is highly correlated with weight loss success. You keep a log of your food, exercise, goals and thoughts. When you do this each day it keeps you accountable to yourself, and brings this aspect of your life to the top of your mental agenda. When you are writing each day, you are thinking about the things you write about. This begins to change how you think and facilitates better decision making. When you make better decisions, and have a broad support network, you are very likely to lose weight for the long term. When you do both these things, the odds of success increase dramatically.
A free, online resource that facilities both social support and self-monitoring in an easy to use (and anonymous format) is PEERtrainer. You sign up, start or join small groups and teams. You log your food each day, and the others in your group see your log and provide support, motivation and accountability each day. It is like a virtual support group available on the internet whenever you need it. It is highly effective and has been featured in The New York Times, Fitness Magazine, Womens World and Business Week.
What Is A Good Way Of Getting The Support I Need For Free?
PEERtrainer has some fundamental similarities to Weight Watchers- both approaches view group and peer support as the most important factor to long term weight loss success. Some people on PEERtrainer go to weekly meetings and log every day on PEERtrainer. Others only count their Points on PEERtrainer. Still others find new approaches that build upon the Points system. The key is finding what works for you, and being in an environment that encourages you to explore all your options.
To Further Improve Your Odds of Success with Weight Watchers, Consider Purchasing this CD which Comes With A 100% Money Back Guarantee:
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Husband's comment |
18 |
Thu. Feb 8, 12:26pm |
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Don't eat nutrasweet, you want to have babies one day |
17 |
Thu. Feb 8, 10:31am |
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any good places to shop for affordable Organic foods? |
2 |
Thu. Feb 8, 10:30am |
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Heard about this last night |
4 |
Thu. Feb 8, 10:12am |
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health related websites that you frequent |
1 |
Thu. Feb 8, 7:51am |
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The Cookie Diet |
7 |
Thu. Feb 8, 6:46am |
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boyfriend opinion |
7 |
Wed. Feb 7, 10:40pm |
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Diet Pills-Phenterfein |
6 |
Wed. Feb 7, 6:59pm |
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Things that cause temporary weight gain or loss |
5 |
Wed. Feb 7, 5:56pm |
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Anyone subscribe to Cooking Light? |
3 |
Wed. Feb 7, 5:16pm |
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30 day challenge! |
6 |
Wed. Feb 7, 2:22pm |
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Kids and Obesity |
44 |
Wed. Feb 7, 1:54pm |
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Best time for lotion |
2 |
Wed. Feb 7, 1:31pm |
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WW Points |
1 |
Wed. Feb 7, 11:47am |
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How to be every woman's Mr. Right |
3 |
Wed. Feb 7, 10:41am |
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I am officially overweight according to dr. koop |
44 |
Wed. Feb 7, 10:35am |
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valentines day gift |
2 |
Wed. Feb 7, 10:23am |
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After a night out... |
7 |
Wed. Feb 7, 10:16am |
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OT -paint color poll |
8 |
Wed. Feb 7, 10:06am |
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I Am a Good Person, BUT My Personality SUCKS :( |
32 |
Wed. Feb 7, 9:56am |
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Blog Censorship! |
46 |
Wed. Feb 7, 6:31am |
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"avoid cold liquids with your meals".. anyone ever hear this before |
10 |
Wed. Feb 7, 4:51am |
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ot: how do you read the threads? |
7 |
Wed. Feb 7, 4:14am |
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OT: and gross GAS! |
8 |
Wed. Feb 7, 2:28am |
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anti-inflammation diet |
10 |
Tue. Feb 6, 11:27pm |
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Is is possible to lose weight and not eat less? |
9 |
Tue. Feb 6, 10:45pm |
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Are there any active Teams out there? |
6 |
Tue. Feb 6, 9:18pm |
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tech help - do you have a del.icio.us account? |
0 |
Tue. Feb 6, 5:24pm |
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Nutrient Deficiency In Processed Pasta and Bread vs Whole Wheat |
8 |
Tue. Feb 6, 4:51pm |
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Polar web link problems |
0 |
Tue. Feb 6, 4:01pm |
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Is olive oil really healthy? |
7 |
Tue. Feb 6, 2:35pm |
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so I really messed up last night... |
17 |
Tue. Feb 6, 2:34pm |
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Fat people are angry. |
28 |
Tue. Feb 6, 10:19am |
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OT: Anyone on Wellbutrin? |
1 |
Tue. Feb 6, 5:18am |
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How weird is this? |
10 |
Tue. Feb 6, 12:47am |
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Sluttony - where are you? |
2 |
Mon. Feb 5, 10:10pm |
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Looking for moms to lose weight with. |
0 |
Mon. Feb 5, 8:35pm |
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OT: Valentines is coming what do you get your Husband/BF |
3 |
Mon. Feb 5, 6:51pm |
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Has The Dairy Industry Brainwashed America? |
12 |
Mon. Feb 5, 6:14pm |
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How do I know a whole grain food is the real deal? |
4 |
Mon. Feb 5, 2:44pm |
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eas meal replacement products |
11 |
Mon. Feb 5, 1:56pm |
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Cleansing diets |
32 |
Mon. Feb 5, 12:24pm |
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Go Colts! |
7 |
Mon. Feb 5, 11:57am |
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Early Morning Workouts |
1 |
Mon. Feb 5, 11:50am |
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"cutting yourself" |
20 |
Mon. Feb 5, 10:30am |
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Lettuce Has A Ton of Nutrients in it? |
8 |
Mon. Feb 5, 10:22am |
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Looking for folks working in the technology industry |
0 |
Mon. Feb 5, 1:29am |
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OT: GO Bears!!!!!!!!!!! |
14 |
Sun. Feb 4, 7:39pm |
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Fighting Depression and Anxiety without Drugs |
14 |
Sun. Feb 4, 1:09pm |
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OT Poll - Where do you shave / wax? |
11 |
Sun. Feb 4, 11:49am |
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Tyra Banks |
21 |
Sun. Feb 4, 11:33am |
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Do you take thyroid meds, and still have syptoms?? |
9 |
Sun. Feb 4, 11:03am |
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Poll: What Celeb Do You Resemble? |
12 |
Sun. Feb 4, 8:37am |
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Birth Control Weight Gain |
87 |
Sat. Feb 3, 4:52pm |
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Great way to figure out realistic "ideal" weight |
10 |
Fri. Feb 2, 11:11pm |
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join me! |
0 |
Fri. Feb 2, 10:55pm |
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Snacking healthy on Super Bowl Sunday |
1 |
Fri. Feb 2, 8:47pm |
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Seriously OT: Homeowner needs new gutters |
6 |
Fri. Feb 2, 6:15pm |
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Water question |
8 |
Fri. Feb 2, 6:06pm |
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Come Join |
0 |
Fri. Feb 2, 5:42pm |
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OT: Threatened by hubby's budding online sexual activity. |
7 |
Fri. Feb 2, 4:30pm |
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Progestin only birth control causes swollen, sore breasts? |
3 |
Fri. Feb 2, 4:01pm |
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Interesting Political Article That is Not Partisan |
11 |
Fri. Feb 2, 3:59pm |
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TOTALLY OT: Anyone else NOT getting a bleeping refund????????????????? |
29 |
Fri. Feb 2, 1:59pm |
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Are you a positive or negative person? |
12 |
Fri. Feb 2, 11:37am |
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OT: 26 Rules To Live By |
0 |
Fri. Feb 2, 11:13am |
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OT: Ending an 8 year marriage |
7 |
Fri. Feb 2, 8:35am |
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Is There Such A Thing as Sugar-Free Yogurt? |
14 |
Fri. Feb 2, 12:04am |
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List of healthy foods for the front of the fridge |
4 |
Thu. Feb 1, 10:18pm |
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How Many Meals a Day Do You Eat? |
8 |
Thu. Feb 1, 8:05pm |
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Why is popped corn less calories than unpopped corn? |
6 |
Thu. Feb 1, 7:37pm |
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Are you an American Citizen living outside the US Borders? |
0 |
Thu. Feb 1, 2:11pm |
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Too much protein make you gassy? |
5 |
Thu. Feb 1, 1:43pm |
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ideal carb intake for max wt loss |
2 |
Thu. Feb 1, 11:23am |
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OT: Canadian Town Passes Law Banning the Stoning, Burning or Mutilation of Women |
8 |
Thu. Feb 1, 9:01am |
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Question about water weight. |
5 |
Thu. Feb 1, 6:52am |
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