What Are the Details of Weight Watchers?

What Are the Principles Behind Weight Watchers?

Formerly (and still more popularly) referred to as Weight Watchers, WW is a points-based weight loss program that utilizes your height, weight, age, and activity level to ascertain your personalized dietary requirements.1 Each day, you are given a set number of points to work with and track your food intake. Each food item is assigned a corresponding point value, and members are instructed to use the points in a way that neither exceeds nor falls short of the allowance.

WW has made a name for itself as a wellness brand, however, its primary purpose is still to promote weight loss. In a climate where a variety of diet plans exist and people increasingly strive to be healthy, the company had to reinvent itself to maintain its popularity.

In 2018 Weight Watchers underwent a rebranding effort with a new catchphrase, "Wellness that Works." Despite the fact that the point system is still in place, the program is now being advertised as a tailored weight loss (and overall wellness) plan.

No more need to keep track of one's weight and attend group meetings; with the WW app, one can record their food intake and access support online. Additionally, a number of energy-dense foods such as beans, avocado, and potatoes have been classified as zero-cost points, which might be confusing for those attempting to watch their calorie intake.

By contrast, the points system is restrictive and could potentially cause unhealthy bingeing or saving up points to eat excessively at a later time. It is uncertain whether WW's alteration of the system by introducing "ZeroPoint" foods is actually beneficial for the program or not.

What Are the Principles Behind Weight Watchers?

WW (formerly known as Weight Watchers) has a system in which food and drinks are assigned point values that you must keep track of in order to reach your daily points budget. There are no foods off limits, though due to the limited amount of points, it will be necessary to opt for lower calorie options that offer a higher volume, fiber, and protein content that have a lower point value.

When it comes to making a decision about whether or not to give WW a try, weighing the positives and negatives could be of assistance.

Advantages

Achieving equilibrium and adaptability

Develops competencies that can be applied over the course of an individual's entire life

All foods are allowed

Losing weight in a gradual manner

A wealth of aid and materials

Encourages physical activity

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Downsides

Expensive price tag

Keeping track of points can be time-consuming.

It is necessary to check your weight on a weekly basis.

Certain individuals having too much liberty

May result in an unbalanced eating plan

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Advantages

The advantages of this topic are quite numerous.

Achieving Equilibrium and Versatility

Rather than following a pre-set diet plan that may not suit everybody, WW has a unique approach. The points system allows you to pick the food you like and decide for yourself how much to have. This enables you to enjoy more of the food you love while still following a diet, which increases the likelihood of you sticking to the program.2

WW has instituted a number of modifications, such as the ZeroPoint list, to make compliance with the diet more attainable. Being able to choose meals from a variety of healthy foods is a well-received feature of the program, and it allows more freedom for dieters.

Acquiring Knowledge That is Useful Through the Course of a Person's Life

Rather than short-term fixes, WW wants to give you the skills to make healthy choices for life, such as determining portion sizes and monitoring what you eat. Even when you're not actively on the program, these habits should remain part of your everyday routine.

Research indicates that keeping close tabs on what you eat is linked to achieving long-term weight loss goals.3

In order to prevent overindulging, it is essential to measure portions; however, even more significant for lasting weight reduction and maintenance is eating bigger amounts of low energy-dense foods (like ZeroPoints foods) and smaller parts of high energy-dense foods.4

WW provides a wealth of information to help you make healthier eating choices, such as tips, advice, recipes, and more, all designed to inspire you to cook at home and gain the necessary skills to do so.

There are No Foods that are off-limits

When you restrict yourself from certain types of food, it can lead to unhealthy eating habits such as binge eating.56 This is something you may have experienced firsthand--the more you forbid yourself from consuming something, the more tempted you will be to have it. Allowing yourself to eat all types of food can give you a better sense of control over what you eat.

Research has revealed that when desserts or typically forbidden edibles are part of a family meal with children, they tend to consume less in general during that meal regardless of the amount served.7 Instead of a catalogue of comestibles which are either allowed or not allowed, WW provides users with "PersonalPoints" to count and FitPoints which grant users additional PersonalPoints as they exercise.

Losing Weight at a Gradual Pace

It is recommended for individuals to lose weight in a slow and steady manner. Taking this gradual approach will help to ensure that the results are lasting and effective. This will also help to prevent any health risks associated with more drastic weight loss.

The National Institute of Health advises that a rate of 1-2 pounds per week is a safe way to shed weight, and WW has been crafted to facilitate this.8

It has been frequently observed that there are many accounts of WW on the web, and this has been scientifically backed up by a range of research which have all reached the same result.

In 2017, a study featured in Lancet explored the effects of different weight loss programs. The research showed that the program of 52 weeks showed the most successful results, while the 12-week program was more effective than the self-guided materials.9

In 2015, a systematic review conducted in Annals of internal medicine looked into various commercial weight-loss programs. Results indicated that those on Weight Watchers shed 2.6 percent more weight than the control groups.10

A speedy drop in weight can increase the probability of regaining it in the long run. Therefore, it is advisable to follow a "slow and steady" strategy when aiming for weight loss.11 When it comes to losing weight and making sure it stays off, a slow and steady approach is the way to go.

A Wealth of Assistance and Supplies

For successful weight loss, it is essential to have reliable support. WW provides such support, with virtual coaches, both online and in-person support groups, and a members-only online community accessible all day, every day. Research indicates that any weight management program will be more successful when accompanied by support services.12

WW's members have access to a vast selection of recipes and on-demand exercises. The app facilitates meal tracking with a barcode scanner and allows users to create and store their own recipes. Additionally, those who have compatible activity trackers can sync their device with WW's app for smooth activity and nutrition monitoring.

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Exercise is Encouraged

The National Institute of Health suggests that adults aged 18-64 should partake in moderate-intensity aerobic physical activity for 150 minutes during the week, as well as 75 minutes of vigorous aerobic activity. Furthermore, they advise two days of muscle-strengthening activities.13

WW helps you to set up objectives for your daily and weekly physical activities, and you will be rewarded with extra PersonalPoints for every exercise that you add to your weekly budget. WW encourages you to have fun with your workouts and to choose activities that you enjoy.

Your WW membership gives you access to an on-demand training regimen that incorporates instructor-guided cardio, core, yoga, Pilates, and stretching exercises. Moreover, you can also explore community workouts in your vicinity with free trial classes available.

Drawbacks

Expense Can Occur

When you sign up for WW, the initial step is to select the program length and the corresponding cost (6-month, 3-month, or 1-month). Subsequently, you can opt for additional services like individual coaching or instructor-led workouts, both of which come with an extra charge.

Before making any decisions, be sure to analyze the amount of money required to be paid monthly during the program and determine if it is within your financial means.

To save some money, you may choose to pay in advance for a few months or take advantage of a special offer. Additionally, it's worth contacting your insurance provider to inquire about possible discounts or reimbursements for being a part of Weight Watchers.

A 2019 study showed that the cost for a group of women to shed 5% of their body weight with Weight Watchers was $1,610.14. This was significantly lower than the cost of Curves Complete which amounted to $8,613 for the same goal over a two-year period. This turns out to be around $67 per month.

Recording Points Can Be Laborious

Counting points and monitoring nutrition can be irritating and taxing, especially when attempting to stay within a daily points limitation. Moreover, paying such close attention to what is consumed every day can lead to an unhealthy attitude toward food, and in turn, cause disordered eating habits. This is the complete opposite of what is needed for a successful and safe weight loss experience.

The Importance of Scheduling Regular Weigh-Ins

In order to measure your progress, you must weigh yourself at least once a week either in person or online. This can be a source of stress for some, as they worry about the numbers on the scale, while others might feel uneasy about doing it in front of other people.

If the number you're seeing on the scale is causing you distress, it may not be a good idea to regularly weigh yourself. On the other hand, there are people who use weekly weigh-ins as a way of monitoring their progress and staying motivated to reach their goals.

An Excess of Liberty

The negative effects of having an abundance of freedom can be seen in many aspects of life. People can become overwhelmed by the plethora of decisions they must make and can find it difficult to narrow down their choices. An overwhelming amount of autonomy can also lead to feelings of being overwhelmed and powerless. Consequently, it is important to strike a balance between having enough freedom to make meaningful decisions and having too much freedom that can lead to confusion and anxiety.

For those who have difficulty controlling their intake of zero points foods, a more structured weight loss plan may be a better fit for their journey. It could be challenging to regulate oneself when given unlimited access to these foods, and it could be hard to stop oneself from saving up PersonalPoints for less healthy snacks later in the day.

Could Result in Unwholesome Dieting Habits

People who diet regularly understand the mental strain that comes with having to count points and follow a diet plan. If your diet has started to negatively affect your social life and is all you can think about, it's likely that it's no longer healthy for you. A lot of the features of WW - such as tracking food, counting points and saving points for treats - can unknowingly lead to an unhealthy diet.

A total of 14 references were identified.

Shoshana Pritzker RD, CDN is a registered dietitian with experience in sports and pediatric nutrition and is the proprietor of Nutrition by Shoshana. She has written a book titled "Carb Cycling for Weight Loss" and graduated with a B.S in dietetics and nutrition from Florida International University. For more than fifteen years, her content related to health, nutrition, and fitness has been featured in Oxygen Magazine and JennyCraig.com, among other outlets.

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