Weight Watchers Diet Review: Does It Work for Weight Loss?

What is WWW?

Weight Watchers, or WWW, is one of the most popular weight loss programs in the world. Millions of people have joined in the hope of shedding pounds.

In fact, WW registered over 600,000 new subscribers in 2017 alone. Even high-profile people like Oprah Winfrey have had weight loss success by following the show.

What may interest you is what has made it so popular. This article reviews the WWW program so you can decide if it works for you.

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How WW works

Method

WW19 was founded in 1933 by Jean Needach from her hometown of Queens, New York. From its humble beginnings as a weekly weight loss group for friends, WWW quickly became one of the most sought-after diet plans in the world.

WWW initially used an exchange system in which food, such as the diabetes exchange system, was calculated by portion. In the 1990s, she introduced a points-based system that rates foods and beverages based on their fiber, fat, and calorie content.

WWW has captured the point-based system several times over the years, and recently launched the SmartPoints system in 2015.

SmartPoints system

Smartpoints determine the value of different points in foods based on their calorie, fat, protein and sugar content.

When starting the program, each dieter receives a certain number of points per day based on their personal data, such as their data, age, gender, and weight loss goals.

Although not without dietary limits, dieters must fall below certain points in their daily routine to achieve their desired weight. Healthy foods have fewer points than unhealthy foods like candy, potato chips, and soda.

For example, a 230 calorie eastern glazed donut has 10 smart points, while blueberries and 230 calorie yogurt granola only have more than 2 smart points.

In 2017, WW SmartPoint rebuilt the program to make it more flexible and easy to use. The new system, known as WW Freestyle, is based on the SmartPoint system but includes more than 200 zero-point rated foods.

According to the WWW website, WW Freestyle makes life easier for dieters because zero-point meals don't have to be weighed, measured, or tracked, giving them more freedom when planning meals and snacks.

Zero-point foods include eggs, lean chicken, fish, beans, tofu, and many more high-protein, low-calorie foods, including nonfat plain yogurt.

Before the freestyle program, only starchy fruits and vegetables had zero points. Now, foods high in protein reach a low point value, while foods high in sugar and saturated fat have a high point value.

WW's new freestyle program encourages dieters to make healthy food choices rather than making decisions based on the number of points assigned.

Additionally, WWW encourages physical activity by setting fitness goals using set points. Each activity can be logged in the WWE app until users reach their weekly FitPoint goal. Activities like dancing, walking, and cleaning can be counted as your set point goals.

Weight watchers also offer fitness videos and exercise routines for their members.

In addition to diet and exercise tips, WWW sells packaged foods such as frozen foods, oatmeal, chocolate, and low-calorie ice cream.

Can WWW help you lose weight?

WW uses a scientific approach to weight loss, emphasizing the importance of portion control, food choices, and slow, regular weight loss.

Unlike many FAD diets that promise unrealistic short-term results, WW explains to members that they should expect to lose .5 to 2 pounds (.23 to .9 kg) per week.

The program highlights lifestyle modifications and advises members on how to make better decisions using the SmartPoint system, which prioritizes healthy eating.

Many studies have shown that WW can help with weight loss.

In fact, the entire page of the WWO website is dedicated to scientific research in support of its program.

One study found that overweight people who were told by their doctors to lose weight lost twice as much weight in the WW program, who took standard weight loss advice from a primary care professional.

Although the survey was funded by WWW, the data collection and analysis was coordinated by an independent research team.

Additionally, a review of 39 controlled studies found that participants following the WWW program lost 2.6% more weight than participants receiving other types of counseling.

Another study, conducted on more than 1,200 obese adults, found that participants who followed the WW program for one year lost significantly more weight than those who received self-help tools or short weight loss tips.

In addition, participants who followed the WW for one year were more successful at maintaining their weight loss for two years, compared to other groups.

WW is one of the few weight loss programs with proven results from randomized controlled trials, which are considered the "gold standard" of medical research.

WWW Food Guide

Although the WW Point system emphasizes whole, unhealthy foods, including vegetables, fruits, and fatty proteins, no foods are prohibited.

Even after encouraging healthy choices, members can choose the food of their choice as long as they are within their daily smartpoint allocation.

The WWW makes healthy foods more enticing for members by allocating zero smartpoints to its list of more than 200 healthy foods.

While the SmartPoints system allows members to choose the food of their choice, WWW advises against eating unhealthy foods.

The WWW website advises members to "stick to foods that are high in protein and low in sugar and saturated fat."

Weight watchers urge members to avoid high-fat foods high in sugar and saturated fat:

Sugary drinks

Chips

Processed meat

Sweet

Cakes and cookies

Weight watchers, however, have made it clear that no food is prohibited and members can eat their favorite snacks and sweets as long as they are within their designated smartpoint.

This can be a challenge for dieters struggling with self-control and should be considered when deciding whether a weight watcher is a good option for you.

Sample meal plan

Weight Watcher members provide a database of over 4,000 healthy recipes. These recipes inspire users and avoid monotony in the kitchen.

Most of the food ideas provided by Weight Watchers focus on fresh whole foods, although dessert recipes are also available.

Here is a three-day sample with recipes from the Weight Watchers website:

Day 1

Breakfast: Goat cheese, spinach and tomato omelette

Lunch: barley and mushroom soup.

Breakfast: Guacamole with Gaza cookies

Dinner: with super easy spaghetti and meatballs Italian argula salad

Sweet: Chocolate dipped macaroni

Day 2

Breakfast: Oatmeal with blueberries and walnuts

Lunch: Avocado salad with eggs, vegetables and tarragon.

Dinner: Suit with brown rice ginger and ginger shrimp with chin

Breakfast: Swiss cheese and grapes

Confectionery: Baked apples with vanilla rain

Day 3

Breakfast: Avocado tortilla pure with tomatoes

Lunch: Turkey, apple, and blue cheese wrapper

Dinner: vegetable lasagna  with noodles

Snack: Black Bean Deep with Credits

Sweet: Mini brown cupcake 

Advantages Disadvantages

Potential benefits of WWW

WWW prides itself on being an adaptable and flexible way to lose weight.

The SmartPoints system encourages members to make smart and healthy choices. This allows members to enjoy the meals they want as long as they meet their allotted daily points.

Certain foods may be reasonable for WW users, unlike a restricted diet. This means that members can go out to dinner or attend a party without having to worry about whether the food they eat at the party fits into their diet plan. Also, it is a good option for those who are allergic to WWE dietary inhibitors, such as vegans or food, as members choose how they spend their smart points.

The WWW part emphasizes the importance of control and physical activity, which is crucial for weight loss success.

Another advantage of the program is that it provides a great support system for members. Online members benefit from 24/7 chat support and an online community, those who attend weekly meetings are inspired to get involved with their peers.

In addition, it offers magazines and newsletters for WWW members.

Possible WWW error

While WWW has many advantages, there are several reasons why it may not be the best plan for everyone.

For example, to follow the program, you must be prepared to keep an eye on the food and its associated smart points, the ones you use every day. This tedious and time-consuming task can be a hindrance for some.

Another possible drawback is that it is very expensive for some people.

Like many other weight loss programs, joining WW comes at a cost. Although monthly expenses vary depending on the subscription plan, the total investment may be outside the scope of the investment budget.

Also, for those who struggle with self-control, the WWW program can be very lightweight.

In theory, members can choose to eat foods high in sugar and low in nutrients and still stay below their set of smart points. While some find the freedom to choose their own free meal under the point system, those who have difficulty making healthy choices can benefit from a strict program.