There are many weight-loss programs to choose from, and it can be confusing trying to find the right one for you. Before deciding on a plan, it is best to understand how each one works, what the cost is and whether weight maintenance is part of the plan. While some plans require members to buy special prepackaged food, Weight Watchers can be followed by eating foods found at the grocery store and restaurants.
Stay Within Your Allotted Points
According to the Weight Watchers website, the program assigns point values to both foods and exercise. Foods that are low in points are low in calories and fat but high in fiber. Each member is assigned a specific number of daily points to encourage a weight loss of about 1 to 2 lbs. per week. The number of points you're assigned is based on gender, age, current weight and activity level. As you lose weight, fewer points are allotted to encourage continued weight loss. When you reach your goal weight, a few points are added back in to help maintain a healthy weight. Adding exercise can help to increase the number of points that you are allotted. The more vigorous the exercise, the more points are used up. The heart of the Weight Watchers program is staying within your daily point allowance.
Track Everything You Eat and Attend Meetings
Nibbling throughout the day adds calories to your diet, and it is easy to underestimate how much you are eating. Because of this, an important component of a successful weight-loss program is keeping a food journal. By writing down all the foods and beverages you consume, you'll identify extra calories or points. Along with tracking, it is important to attend meetings, as this adds accountability to the program. Having to check in with a group on a regular basis may provide you with the motivation to stick with the plan. In addition, the group can celebrate each other's accomplishments. Weight Watchers advocates both tracking and attending meetings.
Weigh and Measure Everything
With all of the super-sized options available, it is easy to lose track of what a serving should actually be. Weight Watchers advocates weighing and measuring everything, especially in the beginning. Initially, trying to eyeball a serving size is not a reliable method. Servings sizes are measured in cups, tablespoons or inches. With time, it will become easier to identify correct serving sizes and not be necessary to weigh and measure everything.
Choose Filling Foods
If a weight-loss plan leads to feeling hungry or deprived, you will most likely abandon it before you see results. Weight Watchers encourages members to get most of their daily points from "filling" foods, including vegetables, fruits, low-fat dairy products and whole grains. Filling foods are low in calories but high in fiber. Fiber keeps the body feeling full and satisfied, which can help to curb binge eating. When you choose the right foods, you can eat more of them, because the calorie content is lower.
Control Emotional Eating
Emotions such as loneliness, boredom, stress, anxiety and depression can lead to overeating, as can skipping meals. Weight Watchers members learn to track not only what they are eating, but also any emotions or situations that might affect their eating patterns. The goal is to find healthier ways to deal with your emotions, such as taking a walk or talking with a friend. In addition, it is important to eat throughout the day and avoid feeling starved. Being overly hungry often leads to poor food choices.
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