The Weight Watchers Diet

The Weight Watchers diet is a diet based on low calorie and low fat intake. Meetings are also held in a supportive, and motivational setting to keep you on track. Since the 1960′s the Weight Watchers program has been one of the most successful weight loss programs in the world. The Weight Watchers diet is based on science, the dieter’s lifestyle as a whole, and is free of gimmicks. The point here is to lower the calorie intake to a healthy standard for the dieter in question, and to maintain it that way by incorporating the principle into the dieter’s lifestyle.  There are two main plans you can chose to follow; the Flex Plan, and the Core Plan.

The Weight Watcher's Diet

All foods are assigned a certain point value to determine how much of a certain food the dieter can eat.The Flex Plan allows the dieter to eat foods from a wide variety as long as the total points remain at the allotted daily maximum. The daily maximum point value is based on the dieter’s age and height.

The Core Plan allows the dieter to be free from counting the point values of all the foods they eat.The allowed foods on the Core Plan are:

  • Vegetables and fruits
  • Soups (non-creamy)
  • Whole Wheat Pasta, Brown Rice, Potatoes and Grains
  • High Fiber and other cereals without added sugar
  • Lean Meats, poultry, fish and eggs
  • Fat-Free Milk Products
  • Healthy Oils
  • Condiments

With the Weight Watcher’s Diet the goal is not to prohibit foods, but to teach the dieter about healthier ways of eating and living. The bottom line is to eat smarter. Instead of foods being prohibited, they are given a points system where each food is assigned “points” based on its calorie, fat, and fiber content.

On the Weight Watchers Diet, each member has a target Daily Points Range which is calculated on their body weight and activity level. The points system helps you learn to get more value from the food choices that you make and teaches you to eat healthier overall. Here is an example:

  • 1 cup broccoli: 0 points
  • 1/2 cantaloupe: 2 points
  • 1 small bean burrito: 5 points
  • 1 6-ounce steak: 8 points
  • 1 3-ounce grilled chicken breast: 3 points
  • 1/4 cup regular creamy salad dressing: 8 points
  • 1 slice bread: 2 points
  • 1 ounce chocolate: 4 points
  • 1 scoop vanilla ice cream: 4 points

The Weight Watcher’s Diet also helps you bring physical activity into your lifestyle. Every activity that you do whether it be light or strenuous is given a certain number of points. Members are encouraged to earn a minimum of 2 daily activity points and eventually get to 4 points, which is about 90 minutes of activity a day.

The ultimate goal with the Weight Watcher’s Diet is to reduce body weight by 5%-10% and reach a BMI of lower than 25. For those who have more weight to lose, the goal is to lose in increments of 10% until the desired weight is reached.You can attend Weight Watchers meetings in person or sign-up online.