Weight Watchers is a weight-loss and weight-maintenance program that, for many members, represents a complete change in lifestyle. Following the program likely will mean adopting healthy habits--reducing the number of calories you eat and increasing the number of calories you burn. Weight Watchers leaders say that, although perhaps not easy, it's possible to lose 1 to 2 lbs. a week.
Attend Meetings
Weekly Weight Watchers meetings are important not just because members weigh in (privately) and see evidence of their effort on the scale, but also because of the support that comes from the group.
Go to the meetings, even if you're not particularly social. Sit quietly in the back of the room if you must, but listen to the leader and other members talk about how to avoid that candy jar at work or offer strategies for making it through Thanksgiving without overeating. Hearing what works for other people will give you ideas you can apply to your life. And seeing so many other people who struggle with weight will remind you that you're not alone.
"If the program (Points system) is the heart of Weight Watchers, then the support you receive in the meeting is its soul," the Weight Watchers "Welcome" booklet says.
Set Goals
With weight loss as an overall goal, many Weight Watchers members create their own sub-goals. The Weight Watchers booklet "Tools for Living" explains the importance of goals being stated positively, specific, within your control and a good fit with your life.
Saying you want to become 25 pounds thinner for an upcoming reunion is a good example, compared with the vague and negative "I don't want to be fat anymore," the booklet says. Goals can be short-term (fitting into an outfit) or long-term (improving health and confidence), but to stay focused on achieving your goals, write them down and review them periodically.
Record What You Eat
The Weight Watchers program asks you to record what you eat (and drink) and calculate how many Points each item is worth based on its calorie, fat and fiber content. Everything counts--even the tastes some cooks take while preparing meals and the bites parents take from their kids' plates. Record everything in a notebook or electronic device that you keep with you, so you always know how many Points' worth of food you have consumed and how many you have left for the day.
Successful members are accurate with their records. They measure portions at home, and they consult the Weight Watchers "Complete Food Companion" for Points values of foods when they eat out. They also bring their food diaries to the weekly meetings--just in case a question arises about their eating habits.
Develop New Habits
Many new Weight Watchers members realize they must dramatically change their lifestyle. They learn how many food Points they are allowed to eat daily and the Points values of the foods they are used to eating.
Often, the changes involve eating more food--more vegetables, as they are low in Points value, and more high-fiber foods that provide a feeling of fullness. Following Weight Watchers also means eating fewer high-sugar and high-fat foods and drinking lots more water, at least six glasses per day.
Counter feelings of deprivation (and develop healthier habits) by coming up with satisfying but low-Point snacks. A cup of cherry tomatoes is zero Points. Two plain rice cakes, a small apple or 3 cups of air-popped popcorn are worth 1 Point. Some 2-Point snacks include 1 cup of light yogurt, a medium banana, a boiled egg or a whole large grapefruit.
Try Something New
Add exercise to your life to take your mind off the fact you are not eating the way you used to eat. Activity can boost your spirits and help you lose weight and keep it off. It also can allow you to add Points to your daily allotment, which means you can eat more food.
Many people who do not think of themselves as athletic find activities they enjoy. Maybe you don't like running, but walking is exercise, too. Swimming may not interest you, but a water aerobics class can be fun. Before you say no to a particular activity, think back to your goals and how trying something new might help you meet them.
References
- "Getting Started"; Weight Watchers
- "Tools for Living"; Weight Watchers
- "Great American Weigh In"; American Cancer Society and Weight Watchers; 2003
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