Weight Watchers Diet

How the Weight Watchers Diet Works

The new twist to the Weight Watchers Momentum plan is its focus on foods that help keep people feeling fuller longer because they contain plenty of fiber, water, air, and/or lean protein. And of course, the less hungry you are, the less likely you are to raid the cookie jar.

While there's only one eating plan, dieters can opt for in-person meetings at their local chapters or at work, or the online subscription service. Weight Watchers members who go to meetings and use the online suite of diet tools, tips, and trackers lose about 50% more weight than other members, says Kovach.

"The more engaged you are with the program, weight loss will be more top of mind," she says. "You pay more attention to your lifestyle and as a result, you will have success."

Weekly meetings cost approximately $13-$15, or you can purchase a monthly pass for $39.95 and attend unlimited meetings. Online fees are about $5 per week.

The Weight Watchers plan also encourages members to spend more time being active. All types of physical activity are assigned a point value, based on the dieter's weight and the intensity of the exercise. Members are encouraged to earn a minimum of 2 daily activity points and work toward 4 points, or the equivalent of about 90 minutes of exercise a day.

The initial Weight Watchers goal is to reduce body weight by 5% to 10%, and the ultimate goal is a BMI ( body mass index) of less than 25. For those who have a lot of weight to lose, the goal is to lose in increments of 10%, which helps keep motivation up.

What the Experts Say About Weight Watchers

Weight Watchers is a highly respected, community-based weight loss/maintenance program anchored in balanced eating, says Althea Zanecosky, MS, RD, nutrition consultant and former spokeswoman for the American Dietetic Association.

Weight Watchers has long offered a comprehensive approach for people who need the structure of a calorie-controlled program, and it continues to improve, experts say. The plan includes all the essential components for success: controlling calories, choosing healthy foods, being active, allowing favorite foods, support, and changing behaviors.

"I think it's one of the best diet plans because it's balanced; it gives people a lot of ways to lose weight; focuses on foods that go the distance; and it retrains people in how they view food and eating, so it's highly unlikely that they will go back to their bad habits," says Zanecosky. 

She notes that not everyone wants the in-person group support that Weight Watchers offers. "Their online program will provide the anonymity that some people need (especially men), and the convenience called for by those who cannot attend group meetings," she says.

Some experts, however, think that counting points or calories just makes weight control harder.   

"Those who struggle with their weight often find that they think about food more -- not less -- when they have to count points," says Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work.

May believes that weight problems are usually not really about food, and so eating filling foods or counting points may still leave dieters feeling empty -- and not result in permanent weight loss.