How To Lose Weight With The Weight Watchers Diet
Weight Watchers Diet, developed in the U.S. in the 60’s, is based on a diet calculated by a points system and an important social component in weight loss process involving regular meetings of practitioners of this diet.
Weight Watchers Diet is designed more as a way of life relying on easing in moderation, physical activity and support of others. Unlike traditional diets, here no one tells you what and how much to eat, and especially when.
It is not a miracle diet that helps you lose 25 pounds in a week, but a way of organizing your diet based on your points to track your goal.
How Does Weight Watchers Diet Work?
Nothing is forbidden, all foods are allowed in moderation (this is the basic principle of the Weight Watchers diet). No wonder it is considered one of the most effective diets applicable to long-term, or even lifestyle!
We encourage varied and balanced nutrition associated with regular physical activity. Most importantly, the Weight Watchers diet does not exclude the pleasure of eating.
The points system used in the Weight Watchers diet is a breakthrough in nutritional programs, it is easy to adapt to the daily or caloric needs of each of us. You can calculate one score, and you will see results on the scale boarding!
Besides the points system should not be neglected solid foods, drinking at least 2 liters of fluid per day, 5 servings of fruits and vegetables per day, two dairy products a day and not least regular practice of physical activity.
How Many Weight Watchers Points You Can Consume Per Day?
Each person can consume daily a number of points calculated according to the evaluation criteria (age, sex, weight, height, daily physical activity).
Here is the general table with the number of points allowed daily by the Weight Watchers diet:
| Weight | Women (over 16 years) | Men (over 18 years) | Teenagers |
| Under 65 kg | 18 | 20 | 24 |
| Between 65 and 75 kg | 20 | 22 | 26 |
| Between 75 and 95 kg | 22 | 24 | 28 |
| Between 95 and 110 kg | 23 | 25 | 29 |
| Between 110 and 125 kg | 24 | 26 | 30 |
| Over 125 kg | 25 | 27 | 30 |
1 kg = 2.2 pounds = 35.3 ounces
How Many Weight Watchers Points Is Each Food?
Every food has a number of points calculated according to the number of calories and fat per 100 grams. The more foods contain more fat, the more points worth.
Here is the table with some popular foods and WW points for each food:
| Food | Amount | WW Points |
| Cucumber / Onion / Tomatoes / Salad | 1 piece | 0 |
| Rice (cooked) | 1 cup | 4 |
| Bread, buns, crumpet | 1 piece or 50 g | 2 |
| Chicken soup with veggies | 1 cup | 2 |
| Chicken meat | 100 g | 3-5 |
| Pork | 100 g | 7-9 |
| Beef | 100 g | 4 |
| Big Hamburger (fast food) | 1 piece | 13 |
| Kebab | 1 piece | 5-7 |
| Fries | 1 medium serving | 10 |
| Omelet (2 eggs with ham) | 1 serving | 8-9 |
| Fish (prepared without frying) | 100 g | 4 |
| Pizza | 1 piece | 14 |
| Caesar Salad | 3 cups | 7 |
| Sandwich | 1 piece | 8-16 |
| Yogurt (with sugar and flavors) | 1 cup | 3 |
| Milk (1,5% fat) | 1 cup | 2 |
| Beer / sodas | 1 bottle | 3 |
| Juice (sweetened) | 1 cup | 2 |
| Chocolate | 1/2 sheet or 40 g | 3 |
| Pancakes / Croissant with chocolate | 1 piece | 3-5 |
| Sugar / Honey | 1 spoon | 1 |
100 g = 0.22 pounds = 3.53 ounces
How Many WW Points Do You Earn Through Sport Activities?
Depending on the weight and intensity level of each of the sport activities, we can calculate the number of points “won” in 60 minutes of sport according to the following table:
| Weight | Low effort | Medium effort | High effort |
| Under 60 kg | 2 | 2 | 6 |
| Between 60 and 70 kg | 2 | 3 | 7 |
| Between 70 and 75 kg | 2 | 3 | 8 |
| Between 75 and 80 kg | 2 | 4 | 8 |
| Between 80 and 85 kg | 3 | 4 | 9 |
| Between 85 and 90 kg | 3 | 4 | 10 |
| Between 90 and 100 kg | 3 | 5 | 11 |
| Between 100 and 120 kg | 3 | 5 | 12 |
| Over 120 kg | 4 | 6 | 12 |
1 kg = 2.2 pounds = 35.3 ounces
Physical activities with low effort are considered “static” sports: slow walking, yoga, billiards, bowling, horseback riding, etc.
Demanding activities are those with moderate effort, such as: aerobic, basketball, cycling, dancing, bodybuilding, fitness, gymnastics, swimming easily , tennis, etc.
Activities with high effort are the exhausting sports: cycling, running/marathon, soccer, swimming, wrestling, skating, jumping rope, skiing, spinning, squash, tae-bo, etc.
Advantages And Disadvantages Of Weight Watchers Diet
Since the Weight Watchers diet is supported by nutritionists that encourages a varied and balanced diet, weight loss will get a longer period than for “Spartan” diets but the most important role is to cancel “the yoyo effect”. The results are permanent (as long as they respect this lifestyle).
The pleasure of eating is the essential factor that do not cancel this diet. Physical activity allows you to earn bonus points, which can be used for small gourmet pleasures. All these pluses are in balance the minus of a slow weight loss regime, a lasting one.
A great advantage of the Weight Watchers diet is its popularity. Increasingly more manufacturers and restaurants made public Weight Watchers points (points WW) for marketed products. This keeps the motivation of participants and encourage them to create new eating habits.
Weight Watchers lifestyle is much easier and less frustrating than some strict diets that no one can keep for a long period!
You can eat what you want and when you want, but all you have to do is keep in check the quantity and quality of food consumed daily, in order not to exceed the number of points allowed!
If you want to test the effectiveness of this system, stop now the disordered eating and eat calculated according to the Weight Watchers Diet!
