Top 8: WeightWatchers

Author：Lisa Esposito Update：2024-11-11

WeightWatchers has been recognized as one of U.S. News & World Report's Best Diets of 2023. Their plans start at $23/month, but there are often promotions available to make it even more affordable. In this article, we will explain how the WW Points system works, how the plan incorporates weight loss drugs like Ozempic, and help you determine if WeightWatchers is the right choice for you.

What Is WeightWatchers?

WeightWatchers, or WW, is a weight loss program that places emphasis on behavior change, nutrition science, and social support. Employing a holistic approach, it assists members in cultivating sustainable habits, enhancing eating practices, and promoting increased physical activity. WW offers support through its app, virtual and in-person workshops, providing guidance on transforming food-related behaviors and fostering a positive mindset.

In March 2023, WW made an acquisition by incorporating Sequence, a telehealth platform specializing in chronic weight management. Consequently, WW now extends the option for eligible individuals to access prescription weight loss medications, including Ozempic, Wegovy, and Rybelsus. This strategic expansion enables WW to approach obesity as a chronic condition more comprehensively.

How Does It Work?

WeightWatchers is a program that helps members lose weight and maintain it by transforming their relationship with food. Instead of completely eliminating certain foods, WeightWatchers considers various nutritional factors, such as added sugars, fiber, protein, and types of fats, to assign a Points value to each food. The Points system allows for flexibility, as long as you stay within your daily and weekly Points allotment. Factors like age, weight, and height are taken into account to personalize your Points. Additionally, physical activity can increase your weekly Points allowance.

With the app, it's simple to determine the Points in your meals and monitor your remaining daily Points. The company provides numerous recipes, each with a corresponding Points value, and the mobile app has over 355,000 food items with their respective point values.

Consuming three slices of pizza and a regular soda will likely exhaust your daily Points. Consequently, you'll need to opt for low or ZeroPoint foods like non-starchy vegetables for the remainder of the day. The point system aims to facilitate food tracking, enabling you to stay within your limits effortlessly.

With WW's list of more than 200 ZeroPoint foods, you won't be going hungry. Included on the list are:

Fruit.
Non-starchy vegetables.
Beans.
Poultry.
Eggs.
Popcorn.
Fat-free yogurt.

In general, there are no forbidden foods. You have the freedom to eat whatever you desire as long as you adhere to your allocated Points budget.

Furthermore, every WW member gains access to a wide range of benefits, including thousands of recipes, a weight and activity tracker, and a members-only online forum. Premium members enjoy additional perks such as live coaching through in-person workshops (if available) and virtual workshops.

What Else You Should Know About WW

Core or premium members have the flexibility to continue the program even after reaching their goal weight, as there is no fixed membership period. Additionally, WW caters to individuals who are interested in improving their overall health without focusing on weight loss.

According to Cassie Vanderwall, a registered dietitian nutritionist at the University of Wisconsin at Madison, WW effectively translates nutritional science into an accessible plan. The program emphasizes lower calorie intake, reduction of unhealthy fats and added sugars. It also offers a robust support network, including coaches and group members, to provide social support, promote change, and ensure accountability.

Can I Lose Weight on WeightWatchers?

Weight Watchers can indeed help you lose weight if you adhere to its plan. It is particularly easier if you already have a preference for consuming ample amounts of fruits, vegetables, and lean protein. Following the plan becomes more manageable if you don't dine out frequently. While it is possible to eat at any restaurant while on this plan, it is recommended to reserve eating out as an occasional indulgence and plan accordingly to ensure you have enough Points.

Fortunately, since no foods are off-limits, once you grasp the fundamentals, you are likely to be able to sustain the Weight Watchers plan for an extended period of time.

Short-Term Weight Loss

The WeightWatchers diet ranks No. 7 (tied) for fast weight loss out of 24 diets evaluated by U.S. News and our expert panelists. We define short-term weight loss as the likelihood of losing 10% of your weight during the first 12 months, based on available evidence.

One 12-week study tracked the short-term weight loss of 740 obese or overweight individuals who were assigned to different weight loss programs, one of which was WeightWatchers. While participants lost weight with every program, those who used the WeightWatchers program lost the most, dropping an average of 9.8 pounds by the end of 12 weeks (1).

Long-Term Weight Loss

The WeightWatchers diet ranks No. 1 in Best Weight-Loss Diets overall out of 24 diets evaluated by U.S. News and our expert panelists. We define healthy long-term weight loss as the likelihood of maintaining weight loss for two years or more, based on available evidence.

In a review of 45 studies of commercial weight loss programs, researchers determined that after 12 months WeightWatchers members lost 2.6% more weight than people who received no guidance or minimal health education (3, 4).

“The latest version of the diet program has been more focused on mindfulness and customization,” says Sharon Palmer, a registered dietitian and food writer in the Los Angeles area. “It is safe and based on slow, gradual weight loss.”

Weight Maintenance and Management

WW may help people manage their weight over time. WeightWatchers supports ongoing research to investigate the science and behaviors behind long-term weight loss maintenance through its Global Success Registry, a group of 11,000-plus WeightWatchers members who lost an average of 50-plus pounds and maintained their weight loss for an average of three years.

“It offers a framework for people to follow and helps people become more aware of their eating habits and food choices,” Palmer says. “People benefit from sharing their experiences and learning from others. It helps them make behavioral changes and address psychological impacts of eating behaviors."

Do: Load up on fruits and veggies.

They carry zero Points on all WeightWatchers tracks, meaning you can eat as many as you need to feel satisfied, since they contribute healthful nutrients – such as fiber, vitamins and minerals – and are more filling than, say, a bag of chips or a candy bar.

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How to Get Started on WeightWatchers

Upon signing up, each member will be asked a few simple questions to calculate their unique Points budget, such as their age, height, weight, sex assigned at birth and if they’re living with diabetes. You can go to WeightWatchers.com or call the Weight Watchers phone number at 1-800-651-6000 to learn more about the membership options, program and member experience.

What Does WeightWatchers Cost?

WW’s cost varies, with promotions throughout the year, depending on whether you choose the Core or Premium membership.

What Costs Are Related to WeightWatchers?

Starter fee. All new members pay a $20 starter fee and select a program that fits their needs. WW occasionally offers reduced monthly rates for a few months or waives the starter fee if you agree to pay for several months in advance.
Core Plan. Includes a customized nutrition plan to help you eat healthier, with online tools, trackers and 12,000 recipes. Starts at $23 per month.
Premium Plan. Includes all the benefits of the Core plan, plus in-person and virtual workshops. Starts at $45 per month.
WW foods (optional). None of the plan costs include food, as the program requires no specific food purchases on the program. Instead, WW encourages members to choose the foods they want, which helps make the program sustainable. However, you can order snacks and other branded foods from WW online, and they’re widely available in stores.

Is WeightWatchers Easy to Follow?

Vegan or vegetarian friendly. Recipes can be easily modified for a vegan or vegetarian diet.
Gluten-free friendly. Recipes can be easily modified and still follow a gluten-free diet.
Halal friendly. Recipes can be easily modified and still follow the diet.
Kosher friendly. Recipes can be easily modified and still follow the diet.
Low-carb. WW’s Points system encourages many low-carb choices.
Low-fat. The eating pattern is low in saturated fats.

WW ranks No. 8 among U.S. News Easiest Diets to Follow. With this diet, you won’t go hungry – daily Point allotments are always high enough to allow for three meals a day, plus at least two snacks, as long as you make healthy choices most of the time.

Members are also allotted a number of weekly Points – personalized to them – that provide flexibility. You can use these Points on pizza or a slice of birthday cake. Features like these make WW easier to follow than some diet plans.

Who Should Not Try the WeightWatchers?

People with eating disorders should not try this diet, nor should anyone under 18 (no adolescents or children).

Pros

Nutritionally sound.
Diverse foods and flavors.
Coaching and/or group support available.
Filling – it's rich in high-fiber foods.
No off-limit foods or food groups.
Convenient – grab and go options.
A clearly defined plan with recipes.
Has proven health benefits.

Cons

Unsafe for some people.
Lots of rules to remember.

What Can I Eat? Do’s and Don’ts

To stay within your Points budget, you don’t need to cut out foods entirely, but it pays to eat more of those that cost you less Points, and many healthy foods cost zero Points.

Foods to Eat

Fruits and vegetables.
Legumes and whole grains.
Low-fat dairy and eggs.
Whole-wheat pasta and rice.
Fish, shellfish and poultry.

Foods to Avoid (or Limit)

Deep-fried foods.
Pizza (restaurant-style) and fast food.
Some dressings, sauces and dips.
Cakes and pies (store-bought).
Sugar-containing beverages like soda and juice.
Sweetened or frosted cereal.

Vegan and Following WeightWatchers

It is possible to do the WW diet and stick to your vegan diet. However, since many of the foods vegans eat are 0 Points, you may find it challenging to meet your daily Points quota. If you consistently lose more than two pounds a week, feel weak or fatigued or experience constant hunger, you might not get all the nutrients you need. Be sure to include nutritional yeast, fortified plant milk and fortified cereals to get the vitamin B12 that you need. Consider talking to your doctor or a registered dietitian about the need for calcium or vitamin D supplements. See all vegan diets.

Vegetarian and Following WeightWatchers

Because no food is entirely off limits, it’s pretty straightforward to make the WW plan work for your vegetarian lifestyle. Many websites and blogs provide meal ideas and tips for vegetarian members. See all vegetarian diets.

Halal and WW Following WeightWatchers

Since you’ll be purchasing and preparing your food, you will have the flexibility to ensure that what you eat adheres to your individual dietary guidelines. See all halal diets.

Kosher and Following WeightWatchers

You’re in charge of whether or not the foods that you select are kosher. Making proper choices at the store can ensure that you comply with kosher rules while still losing weight. See all kosher diets.

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