Weight Watchers is a program that encourages slow and steady weight loss while making healthy lifestyle choices that will last a lifetime. It is not a quick fix or rapid weight-loss program, as the goal is to not only lose the weight, but to keep it off. This requires eating a balanced diet that allows food from all of the food groups. To avoid feeling starved or deprived, Weight Watchers classifies certain foods as filling foods, and they play a large role in helping you stay on the plan.
Weight Watchers
The Weight Watchers plan assigns points to foods based on the protein, fat, carbohydrate, fiber and calorie content per serving. Each member is assigned an allowed number of daily points to eat based on age, gender, current weight and level of physical activity. The goal is to reduce caloric intake so that one to two pounds can be lost each week, while still eating a balanced diet. There are no foods that are off-limits, but since some foods have a higher points value, you can use up your daily points very quickly depending on the choices you make.
Benefits
When trying to lose weight, the goal is to eat smarter, not less. You may have tried other diets only to abandon them because you had to cut out too many favorite foods or you felt hungry all the time. For long-term success, you need to find a plan where you feel full and satisfied. According to the Centers for Disease Control and Prevention, you feel full based on the amount of food you eat, not the number of calories you consume. High-calorie foods such as baked goods, fried foods and others may taste good, but they do not always fill you up. Foods that are high in sugar may make your blood glucose levels spike and then drop, which may cause hunger soon after eating. A better approach is to focus on foods that make you feel full for a long period, so you can curb binge eating and overeating.
Filling Foods
Weight Watchers filling foods, sometimes called power foods, have a lower energy density. This means they are low in fat, sugar, sodium and calories while having a high water and/or fiber content. Eating low-energy density foods is crucial for weight management, because they not only provide the body with the vitamins and minerals it needs, they also increase satiety, reports Weight Watchers. Both water and fiber help you feel full, and the goal is to eat these foods throughout the day, so that hunger is not driving food choices. In general your diet should be rich in fruits, vegetables, whole grains and low-fat dairy, while watching your calorie intake. When on the Weight Watchers plan, most fruit and vegetables are considered free or zero point foods and they can be used to satisfy hunger if you have no points left in the day.
Tips
Along with placing a focus on filling foods, when you eat is also important. Weight Watchers encourages members to eat regular meals and to keep track of hunger signals throughout the day, so you do not reach a point where you are starving. To be successful at weight loss, the Cleveland Clinic recommends eating several small, healthy, calorie-controlled meals throughout the day, and one of those meals should be breakfast. Those who eat breakfast regularly tend to weigh less because eating early on reduces the risk of overeating later in the day. Try to get most of your calories during the day when you are more active so they are burned off, versus snacking at night when you are sedentary. Aim for about 25 to 35 grams of fiber each day, which can be achieved by including filling foods in your daily diet. Following the above guidelines provides you with a safe weight-loss program that can be followed for life to prevent regaining the weight.
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