Weight Watchers, also known as WW, is a weight-loss program that involves a point system and meal replacement and provides counselling. The idea is that you have daily points budget, and different foods have different points value. So, you choose meals according to those points to stay within your daily limit.
Weight Watchers system calculates your daily nutritional needs based on your weight, height, age, and level of activity. This diet plan can help you lose weight and reduce the risk of type 2 diabetes.
Weight Watchers program promotes eating foods with fiber, healthy unsaturated fats, and lean protein and limiting foods with saturated fat and added sugar. Each WW plan has a specific amount of ZeroPoint foods. According to WW, such foods lay the foundation for a healthier eating pattern, and there is little chance of overindulging in them. ZeroPoint food options typically include vegetables, fruits, brown rice, whole grains, low-fat or fat-free cottage cheese and yogurt, avocados, oats, fish, shellfish, tempeh, tofu, poultry, eggs, and whole-wheat.
For the first time, you can earn points for your daily budget by eating non-starchy veggies, drinking more water, and exercising.
There is no need to worry about going hungry – daily points are high enough to allow eating three meals per day plus at least two snacks. For this program, you will use the WW app, where you can track your PersonalPoints budget, your daily meals, sleep, water intake, activity, and weight loss.
In general, you can eat anything you want as long as you stick to your SmartPoints budget, which is based on your height, weight, and age.
Weight Watchers diet is not recommended for the children under the age of 10, patients with eating disorders, those individuals with an active medical diagnosis of bulimia nervosa, or those whose weight is less than 5 pounds above the minimum weight of the Weight Watchers Weight Ranges, and during pregnancy. If you are undergoing treatment for an illness, following a therapeutic diet to treat a disease, or taking prescription medication, it is specifically important to show the Weight Watchers weight loss plan to your healthcare provider.
How to avoid possible nutritional deficiencies
Weight Watchers program poses a risk for vitamin B12 (riboflavin), calcium, zinc, magnesium, iron, and dietary fiber deficiencies. You should pay attention to the listed nutrients to avoid vitamin and mineral deficiency.
- Vitamin B-12: animal liver and kidney, clams, sardines, beef, fortified cereals, tuna, fortified nutritional yeast, trout, salmon, fortified non-dairy milk, eggs, milk, and dairy products.
- Calcium: dairy products, fortified plant milk, yogurt, cheese, winter squash, edamame, tofu, canned sardines, salmon, almonds, leafy greens, and calcium-fortified orange juice.
- Zinc: shellfish, meat, legumes, nuts, seeds, dairy products, eggs, whole grains, potatoes, sweet potatoes, and dark chocolate.
- Magnesium: dark chocolate, avocadoes, nuts, legumes, tofu, seeds, whole grains, salmon, halibut, mackerel, bananas, and leafy greens.
- Iron: red meat, liver, beans, nuts, dried fruits, fortified cereals, and soybean flour.
- Fiber: whole grains, beans, brown rice, nuts, baked potato with skin, oatmeal, berries, and vegetables.
You may also consider taking supplements to avoid nutrient deficiency and provide your body with vitamins and minerals.
Tips on improving dieting experience
- Drink lots of water. Staying hydrated is still beneficial, and it will greatly help you with your new diet plan. In addition, drinking water regularly promotes weight loss, improving digestion and fatigue.
- Plan your meals. Meal planning is effective if you want to succeed in Weight Watchers diet. Spend an hour on your weekend planning every single meal for the week, including snacks. Make a grocery list, and stick to it.
- Incorporate more ZeroPoint foods. There are a lot of delicious ZeroPoint foods that you can easily incorporate into your diet. You will fill up fast and lose weight quickly if you eat these foods.
- Make a smart exchange for your cravings. When you first start a diet program like this, cravings are inevitable. Weight Watchers program recommends fulfilling your cravings by finding alternatives. A delicious piece of fruit will satisfy your sugar craving, for example.
The Weight Watchers program does not adhere to a one-size-fits-all approach but instead encourages its members to find ways to be active that they enjoy. The program is individualized for each person and is created based on the person’s age, weight, height, and fitness level. The Weight Watchers program is effective for those who want to lose weight.