Weight Watchers has persisted since the 1960s because it offers a program that helps people successfully lose weight. Its approaches have changed over the years, and it now focuses on a points system that endeavors to give its members the incentive to eat high-fiber, low-fat foods and to control portion sizes. Participants are assigned a daily point allotment for the day, based on their gender, weight, activity level, age and height. Basically, it comes down to following a low calorie diet---but in a way many people can understand.
Zero Points
To encourage you to choose healthy foods, Weight Watchers assigns most nonstarchy vegetables zero points. Artichokes, asparagus, beets, zucchini, eggplant, lettuce and mushrooms all fall into this category. Fruits like kiwis, oranges and peaches also have zero points. Weight Watchers incentivizes you to drink zero-pointed coffee, tea, fat-free creamer and vegetable juice. Some condiments and proteins even accumulate no points---egg whites, salsa and chili sauce are just some in this list. Be sure to pay attention to serving sizes, however. Just because a food has zero points for a certain serving does not mean unlimited servings of it will help you lose weight. Stick to 1 cup of vegetables, 8 ozs. of vegetable juice, a tablespoon of fat-free creamer, a tablespoon of salsa or one egg white.
One Point
Some starchy vegetables, like a 4-oz. serving of corn on the cob, or a cup of parsnips and peas, contain one point. Most fruits, including apples, pears, grapes and melons, contain one point when you serve up 1 cup. Dried fruits--a half cup of dried apple or two prunes--or 4 oz. of fruit juice also count as one point. Light carbohydrates like rice cakes, shredded wheat (one biscuit), five saltines or two slices of light whole wheat bread bring one point. A few meats also tally one point: a slice of bacon, skinless chicken drumstick, ½ cup of crab or an ounce of smoked salmon. You may also enjoy a light, 4-oz. yogurt, fat-free slice of cheese or a tablespoon of full fat cream cheese for one point.
Highest Points
Eating out usually racks up the points. Take, for example, a meal at the popular fast food restaurant Chick-fil-A. A classic chicken sandwich at comes in at nine points. Add in a medium fries for eight points and a large vanilla milkshake for 15 points and you've probably gone over your point value for the day. Enjoy the chicken parmesan entrée at the Olive Garden and rack up 25 points; if you choose the linguine alla marinara you eat only eight points worth. By budgeting your points, you learn to make healthier choices. Point values are not listed on restaurant menus or packaging, so you are dependent on becoming a paid member of Weight Watchers to obtain a comprehensive list of points.
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