Weight Watchers is well-known for its Flex Plan, which allows dieters to count points instead of calories. However, Weight Watchers also offers a weight loss program for people who prefer not to count points called the Core Plan. Consult your physician before embarking on the Weight Watchers Core Plan or any other weight loss program.
Core Plan Guidelines
Core Plan dieters build their meals from a list of allowed foods. This list includes a wide variety of whole grains, healthy fats, lean proteins, fruits and vegetables. An emphasis is placed on choosing unprocessed foods. Dieters are instructed to eat when they are hungry and stop eating as soon as they are no longer hungry, ideally before they feel stuffed. Dieters are not required to track or measure their portions.
Flex Points
Each week Core Plan dieters are allotted 35 flex points to allow them to eat limited amounts of foods not included on the allowed foods list. Points are counted instead of calories and are determined using a formula incorporating a food's calories, fat and fiber grams. Using the flex points is entirely optional. Dieters can choose to use some, all or none of their flex points each week. Unused flex points expire at the end of the week.
Core Plan Tips
The Core Plan provides less flexibility than the Flex Plan. Therefore, "Weight Watchers She Loses, He Loses: The Truth about Men, Women, and Weight Loss," suggests Core Plan dieters cook and package their meals and snacks ahead of time. Keeping snacks on the allowed foods list on hand -- such as apples, low-fat yogurt, granola and cheese sticks -- can help you stay on plan and avoid choosing snacks unsuitable for the Core Plan when hunger strikes.
Considerations
Success on the Core Plan requires dieters to listen to their bodies and eat only when hungry. People who find it difficult to eat only when they're hungry and stop eating as soon as their hunger is satisfied will struggle with the Core Plan. Emotional eaters may find the help of a therapist beneficial in learning to eat only to fulfill hunger as opposed to satisfy emotional needs, according to "Handbook of Obesity Treatment."
References
- "Weight Watchers She Loses, He Loses: The Truth About Men, Women, and Weight Loss"; Karen Miller-Kovach, et al.; 2007
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD, et al.; 2004
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