It is pleasant for everyone to like yourself, feel cheerful and healthy. Unfortunately, the imperfections of the figure and the associated experiences often do not allow to enjoy life. In order to bring your body into shape, a variety of methods are used, including a variety of diets. A special place among them is the Weight Watchers diet, created in 1963 by housewife Gene Nedich. During its existence, the diet has undergone various changes, and at the moment it has turned into a whole system aimed at adjusting not only nutrition, but the psychological state in relation to oneself and others.
Weight watchers - what is it?
Weight watchers is a diet available to everyone. The main feature of this system is its effectiveness and the ability to eat those products that are used to losing weight. The only ones who should not get involved in such a diet are pregnant women and children under 10 years old. If you have any medical history, you should consult your doctor about the possibility of following the principles that the Weight Watchers diet offers. Typically, in the case of a chronic illness, it’s just a matter of revising the amount of foods you can eat daily. Thus, the restrictions for those who want to put their body in order with this diet are minimal.
The basic principles of the system
The diet is based on a simple postulate: you need to move more and eat less. This creates a calorie deficit, and a person begins to lose weight. The quality of food is given a lot of attention. In order for everyone to understand what needs to be eaten and what is not recommended, points were assigned to all products. On the day you can score a certain number of points, which is calculated individually. Sometimes it is permissible to use foods with a higher number of points, but in this case it is necessary to resort to physical activity, which is also evaluated in points, only with a minus sign. Especially for the followers of the system, tables have been developed that calculate how many points you can “eat” per day.
How points are calculated
During the time that the Weight watchers diet exists, the scores assigned to products have changed, and at the moment they are as follows:
- 60 grams of ground beef is estimated at 1 point;
- 100 grams of fried beef - 3 points;
- 20 grams of ham or cooked sausage - 1 point;
- 18 grams meatball - 1 point;
- 30 grams of sausages - 2 points;
- 75 grams of fried liver - 2.5 points;
- 50 grams of egg - 2 points;
- 125 grams of fried poultry meat - 4 points.
A similar assessment exists for sweets, cereals, dairy products and fish. For example, here are a few foods with points that the Weight Watchers diet offers. Item tables can be very different. They are designed for many regions with very specific dishes.
- 15 g sprat - 1 point;
- 90 g of mackerel - 4 points;
- 45 g of salted herring - 2.5 points;
- a glass of milk or kefir - 3.5 points;
- 4 teaspoons of condensed milk - 1 point;
- 120 g of pasta - 2 points;
- 7 g of chocolate - 1 point;
- 36 g halva - 1 point;
- 70 g cake - 7 points;
- 16 g waffles - 2 points;
- fruits and vegetables - 0 points.
How many points can you "eat"
Each person, depending on the weight, Weight Watchers-diet allows you to eat foods for a certain amount of points. They are calculated based on individual predispositions and characteristics. 2 points for women and 8 points for men are added to 10% of the weight in pounds, then these points are added by age:
- 4 points if a person is from 17 to 26 years old;
- 3 points - from 27 to 37 years old;
- 2 points - from 38 to 47 years old;
- 1 point - from 48 to 58 years;
- 0 points - over 58 years old.
Then add:
- 2 points if the growth is more than 1.78 m;
- 1 point if the growth is from 1.55 m to 1.78 m;
- 0 points if the growth is up to 1.55 m.
In addition, daily work is evaluated:
- 0 points if the work is predominantly sedentary;
- 2 points if you have to constantly stand;
- 4 points if you need to walk a lot;
- 6 points if physically hard work is performed.
For women with infants, 10 points are added if the baby is fully breastfed, and 5 points if mixed.
The received points are summed up - this is the daily norm. You can add another 35 points to it weekly (5 points every day or in a different way, as you want). The number of daily points is limited: from 18 to 44.
Weight Watchers averaged calculation
For those who are not very fond of counting, there are average values of the daily number of points.
- 26 points - for people up to 70 kg;
- 28 points - from 71 kg to 80 kg;
- 30 points - from 81 kg to 90 kg;
- 32 points - from 91 kg to 100 kg;
- 34 points - over 100 kg.
If you have any diseases, then you should consult your doctor about the acceptable number of points. Perhaps they should be increased.
Weight Watchers Diet: Menu, Score Table, and Exercise
In order to follow a diet, it is not necessary to constantly calculate points. There are several sample menus that are convenient to use daily. Here is one of them:
Breakfast: muesli - 80 g (4 points) with a cup of milk (1.5 points), cookies - 20 g (2.5 points) and an apple. Only 8 points.
2nd breakfast: waffles - 16 g, only 2 points.
Lunch: bean soup - 60 g (2 points), pasta - 180 g (3 points) with salmon - 125 g (3 points), a salad of tomatoes and cucumbers seasoned with sour cream (2 points). Only 10 points.
Snack: a little ice cream - 2 points.
Dinner: millet porridge - 80 g (4 points) with chicken (4 points) and pear. Only 8 points.
If during the day there will be physical activity lasting more than 30 minutes, then the products can be eaten for a higher number of points. So, aerobics gives minus 3 points, swimming - minus 3 points, running - minus 4 points, brisk walking - minus 4 points, climbing up the stairs - minus 5 points, housekeeping - minus 1 point, game sports - minus 3 points, cycling or roller skating - minus 3 points.
Reviews about the diet. pros
For a long time, during which there is a Weight watchers-diet, it can already be called a great achievement, testifying to its effectiveness. In addition, many followers note an improvement in well-being, psychological state and emotional mood. According to the results of scientific research, those who adhered to the principles of the diet for a year reduced the level of "bad" cholesterol, as well as the likelihood of developing type 2 diabetes. A lot of those who lose weight are noted by such positive aspects as the absence of hunger strikes, "because you can eat 5 times a day and eat a lot of fruits and vegetables, and the ability to cook your favorite dishes, since there are no prohibited foods in this diet. Anyone who is seriously engaged in his body and uses paid services, notes the availability of recipes, the opportunity to go to a restaurant and get support at the same time from those who are losing weight. Most "paid" participants consistently lose 2-4 kg per month to a healthy weight.
Minuses
The disadvantage of this system is its payment. For those who want to follow the principles of nutrition that the Weight Watchers diet proclaims, reviews recommend stocking up at least $ 30 a month. But it is worth noting that it is quite effective. Those people who use the paid version lose weight faster and do not gain weight again in the future.
Those who decide to follow the system for free, note difficulties with calculating points and compiling the menu. At the initial stage of choosing a diet, many people are scared away by scores and calculations.
In addition, followers of the diet of weight watchers in Russia often distort information. In the public domain, the Weight Watchers diet in Russian is found in quite a variety of options, so it is not always effective.
Paid version of the diet
What attracts people to the famous Weight Watchers diet? The answer to this question lies in the strong psychological support of those who are losing weight. Club meetings are held weekly, where everyone shares their results, motivating others to move on and stay in the system. In addition, there are individual meetings, webinars, communication on Skype with trainers and dieters. Paid membership in the club, which implies a Weight Watchers diet, is a strong incentive for losing weight. Upon reaching the desired weight, any person ceases to pay membership fees, but can also attend meetings, thereby maintaining himself in shape. If you managed to maintain the required weight for 6 weeks, then the status of a club member remains for life, that is, the next time you do not need to pay a registration fee. But if the weight has gone beyond what is desired, then membership fees are paid again. It is worth noting that some stars also adhere to this diet. This is openly talked about by Jessica Simpson and Jennifer Hudson. Their results are quite obvious, since the gloss regularly publishes fresh photos of celebrities.
Weight Watchers Diet in Russian
Since the official website of the diet is completely in English, it is problematic to follow the system for a Russian person who does not speak foreign languages. However, for Russians in the paid version, a special menu has been developed that takes into account the usual diet. In our country, the Weight Watchers diet has not received such a distribution, since few people want to pay monthly, attend groups and count points.
Followers from Russia mainly choose the version in which the tables are available for free on the Internet. However, in social networks you can find groups dedicated to Weight Watcher, in which there is a discussion of weight loss and other nuances of losing weight. This serves as a partial replacement for seminars and allows you to get the support of other losing weight.
Weight loss plans
For the followers of the system, special plans have been developed that meet the needs of each person. These are the basic, “Target”, “Impulse”, “Momentum” plan and others. They suggest different approaches to choosing food. So, in the “Impulse” plan, participants choose only those products that are on the special list of “right” foods, and in the “Momentum” plan, they can eat any products. There are special programs that allow you to not count points for each product, but to evaluate the whole dish. Choosing the right load for your health, losing weight loses weight for a certain time, planned in advance. Many devices that are branded as a diet make following it enjoyable and convenient. This, for example, scales, calculators, applications for phones, tablets and computers, fitness equipment and much more. In addition, various food products are produced under the Weight Watchers brand, where the number of points is marked directly on the box. Thus, the Weight Watchers-system is not just a restriction of products, but a whole range of measures aimed at helping the body during weight loss.