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How to Find a Free Alternative to the Weight Watchers Momentum Program

author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
How to Find a Free Alternative to the Weight Watchers Momentum Program
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The Weight Watcher’s Momentum program helps you lose weight by teaching you how to make healthy food choices. The program assigns a point value to the foods you consume. You lose weight by staying within your daily allotted amount of points and staying within your total to reach your goal weight. You do have other healthy weight loss options besides Weight Watchers. If you adopt healthy eating habits and live an active lifestyle, you will see the pounds drop off your body without having to spend an extra dime.

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Step 1

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Sharpie marker and notecard Photo Credit: Adam Tinney/iStock/Getty Images

Set your weight loss goals. Write your goal and a deadline date on a note card and place it someplace where you can see it daily. Keep your goals realistic. Don’t try to lose 20 lbs. in two weeks. Remember you did not gain the excess weight that quickly, so don’t expect to lose it in an extremely short period of time. The Weight Control Information Network recommends losing 1 to 2 pounds per week.

Step 2

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woman talking on cell phone Photo Credit: Francesco Ridolfi/iStock/Getty Images

Recruit a support system. Tell your family and friends about your weight loss goals and ask them to hold you accountable. Ask them to prepare healthy food options when you have parties and family gatherings.

Step 3

woman eating salad at work
woman eating salad at work Photo Credit: Antonio_Diaz/iStock/Getty Images

Track your calories daily. Use an online weight management program like LIVESTRONG’s MyPlate to log your meals daily. Watch your eating trends for a few days to monitor the average amount you consume. Subtract 500 from your average to calculate the daily calorie goal you need to reach so you can lose about one pound per week.

Step 4

woman using iPad
woman using iPad Photo Credit: Francesco Ridolfi/iStock/Getty Images

Use the free weight loss tools available on LIVESTRONG.COM. Track the amount of calories you burn with Loops. Prepare the healthy meals that are available under Recipes. Record your body mass index and body fat using the BMI and Body Fat Calculator.

Step 5

salmon dinner with vegetables
salmon dinner with vegetables Photo Credit: beti gorse/iStock/Getty Images

Eat a healthy diet. Prepare your meals with foods like fish, lean meats, eggs, whole grains, oatmeal, brown rice, vegetables, fruits and good fats like olive oil, seeds and nuts. Stay away from processed foods that contain harmful chemicals and large amounts of sodium, fat, and refined sugar, which cause weight gain.

Step 6

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man doing push ups Photo Credit: moodboard/moodboard/Getty Images

Exercise regularly five days a week. Do strength training three days a week and do exercises like lunges, squats and push-ups to build muscle. Perform cardiovascular activity three to five days a week to burn off stored fat. Go jogging, walk on the treadmill, ride the recumbent bike or glide on an elliptical trainer for 30 minutes.

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