Weight Watchers is a weight loss program that assigns numerical values to foods based on their total calories, total fat and total fiber content. Foods that are high-calorie and high-fat receive a larger value than foods that are low-fat and low-calorie. When participants sign up for Weight Watchers, they receive a daily points range after taking the Points Quiz. Reached your weight goals with Weight Watchers? Switch to maintenance and tweak your points range to ensure that you don't lose more weight or gain extra pounds.
Maintenace Phase
Step 1
Retake the Points Quiz and enter your new weight. You will receive more daily points since you are no longer trying to lose weight.
Step 2
Aim for 28 activity points each week. Stay active to make sure that you don't gain weight or become sedentary. Take the stairs, park your car in the back of the parking lot and take other small steps to maintain your healthy lifestyle.
Step 3
Track your points even though you have met your goal weight; identify and address foods that help or hinder your maintenance efforts. Record your daily physical activity in your tracker.
Step 4
Gained a pound while in maintenance mode? Drop your maintenance daily points range by two to get back to your ideal weight. Increase your daily range by two points if you lose a pound. Pay attention to your weight and strike your perfect balance between too little or too many calories.
Step 5
Stick to healthy food options. Choose vegetables, lean sources of protein, fruits, low-fat dairy products and whole grains. Limit the amount of sugar and alcohol that you eat throughout the day. Drink water before, during and after a workout routine.
Step 6
Spread your weekly food allowance (35 points for all participants) out over seven days. Add five extra points to your daily points range, rather than using them all at once or as you please during the week.
Step 7
Set new goals and motivate yourself to stay committed to a healthy lifestyle. Weigh yourself weekly, use positive language about yourself, work out with a friend and reward yourself for reaching your goals.
Tips and Warnings
- Attend weekly meetings for support or join an online Weight Watchers community.
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