Weight Watchers assigns points values to foods and provides members with daily amounts of allowed points, with the goal of decreasing calorie intake. The Weight Watchers plan is designed to be followed for life, so that weight is both lost and kept off. Over the holidays, during stressful times and just being busy can throw even the most dedicated member off track. However, returning back to the basics can help you to get back on track with the Weight Watchers plan.
Acknowledge the Slip Up and Then Recommit
Many situations can interfere with healthy exercise and eating plans. The most important thing is to get back on track as soon as possible. The biggest mistake is to put off getting back on the plan next week, next month or at some point in the future. The reality is there will always be situations that serve as excuses to put things off. Get back on the Weight Watchers plan today. The Weight Watchers site recommends accepting the slip up, but do not let a slip up lead to feelings of failure and giving up on weight loss altogether. Take responsibility for making a mistake, but then take responsibility for getting back on track right away.
Start Tracking
It is easy to underestimate how much food you eat. The Weight Watchers program advocates weighing, measuring and writing down or tracking all foods and beverages consumed during the day. Trying to eyeball portion sizes is not a reliable way to make sure just one serving of a food is being eaten. In addition, all of that nibbling throughout the day can add a lot of calories to the diet. To get back on track, start measuring out foods and keeping a journal. Write down everything that goes in your mouth and how many points it is worth. This will help to identify where the extra calories or points are coming from so that adjustments can be made. The Cleveland Clinic recommends self monitoring in order to become mindful of food choices and portion sizes, and it helps to keep the long term goal in mind.
Get to a Meeting
Losing weight is not easy, and it takes a long-term commitment. Getting support from others who are also trying to lose weight can help get a member back on track. In addition, if the support group also has members weigh in, there is accountability. Just knowing that body weight will be recorded at the next Weight Watchers meeting may provide the motivation to stay on the plan so peers can celebrate weight loss. According to the United States Department of Agriculture, dieters who attend regular support groups experience less stress than those who diet on their own.
Exercise
Those who participate in 60 to 90 minutes of moderate intensity physical activity on most days of the week while not exceeding calorie needs are the most successful at maintaining weight loss, reports the Centers for Disease Control and Prevention. Find ways to sneak activity into the day by taking the stairs instead of the elevator, park the car farther away in the lot and squeeze in a quick walk at lunchtime. It all adds up, and since Weight Watchers assigns points values to exercise, getting more active can help to balance out extra points that are eaten.
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