Weight Watchers
The Weight Watchers mission is to “help people lose weight in a sustainable way by helping them adapt a healthier lifestyle and a healthier relationship with food and activity.” Weight Watcher’s scientific, holistic approach is based on healthy weight loss, practical tips, and informed choices. You can expect to lose 1-2 pounds a week, and receive food recommendations based on science. This plan incorporates exercise and looks at behavior and home and work environments. It’s presented as very practical since the realistic tips and incremental weight loss goals can easily be integrated into one’s life.
Weight Watchers has changed its method over the years and introduced its most recent version, PointsPlus, in November 2010. With the PointsPlus system, each member is given a budget of food “points” to consume each day. A person’s points budget is determined based on their weight, height, gender, age, and activity level. This budget is adjusted as a person loses weight.
The point value of a food is based on a complex formula that considers the calories, fat, protein and dietary fiber as well as the following influential factors:
- Conversion cost: Certain types of foods such as protein and complex carbohydrates require more energy to digest and assimilate than refined carbohydrates and fats.
- Energy density and satiety: Because research shows that we tend to eat the same volume of foods each day, we should focus on foods that lend a greater feeling of fullness and satiety with less calories, such as vegetables, low-glycemic fruits, lean protein, and beans.
- Complexity of choice: They “do the homework for you” by offering a plan that automatically sifts through the confusing media messages we receive about nutrition fads.
- Empty calories: A 100-calorie apple does not have the same nutrition value as a 100-calorie cookie.
The PointPlus program offers pay-as-you go or monthly plans for in-person meetings that involve confidential weigh-ins and group support. A Weight Watchers Online subscription allows members to follow the program using interactive online tools that provide meal planning, recipes, exercise demonstrations, and weight monitoring.
Foods to include:
- Vegetables
- Fruits
- Whole grains
- Lean meat
- Lean poultry
- Fish
- Beans
- Dairy
- Nuts and seeds
- Oils
Foods to avoid:
- Processed food
- Refined carbohydrates
- Refined sugar
- Fried foods
Pros:
- Sustainable lifestyle
- Easily accessible; multiple locations and online access
- Support through groups
- Numerous well-developed tools and resources
- Focuses on and celebrates small, achievable goals
- Encourages slow, sustained weight loss; no more than 2 pounds per week
Cons:
- Weekly weigh-ins may cause anxiety and disordered behavior in some
- Lifelong points counting may be unrealistic
- Certain foods are assigned points value of 0
(ex. 0 points for fruit; overconsumption could lead to blood sugar spike)
Sources:
Weight Watchers www.weightwatchers.com (Links to an external site.)
The Four Pillars of a Science-Based Approach www.weightwatchers.com (Links to an external site.)F
PointsPlus 2012 www.weightwatchers.com (Links to an external site.)
