Jean Nid etch initially created the Weight Watchers diet plan in 1963 when she invited friends over for a weekly meeting about weight loss. Weight Watcher is now in 30 different countries around the world. In North America 20, 000, meetings are held each week. (Northwestern, 2005) This diet is a weight loss program derived through the study of science. By keeping up to date on the latest medical and scientific research, Weight Watchers is able to keep their program constantly changing, evolving, and becoming a state-of-the-art program. (Huet t, 2004) Depending on your schedule, area you live, and comfort level, Weight Watchers has two options in order to be a part of their program, an online program and on site meetings.
Weight Watchers on-line site offers individuals the same type of support as their on-site meetings but from the comfort and privacy of the home or office. Tools have been developed and are available on the web site for dieters to attend meetings, get support, and have access to different recipes, and offers exercise and dieting tips. Individuals pay enrollment fees, which vary by location, and a weekly meeting fee. A typical registration fee is $15-$24 dollars with weekly dues around $13.
00. On average, an individual should lose 1-2 pounds per week after the first week. In order for an individual to lose 20 pounds there would be an average cost of $145 that does not include the price for food or the numerous Weight Watcher brand items that can be purchased either on line or during meetings. Weight watchers basis their philosophy on a 4-pillar science based approach that includes food, activity, behavior and a supportive atmosphere. (Weight Watchers, 2005) The winning point’s plan, the program Weight Watchers developed, gives you the information you need to lose weight, broaden your knowledge of nutrition, physical activity, and behavior with encouragement, and support from staff and other members of the group.
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How it works: o Each person has a daily number of points that is based on weight, gender, and age. o Each food, including beverages, has a point value that is based on the amount of calories and fat that is in the food. The higher the fat, the more points the food or beverage is worth. o Physical activity is encouraged and helps you accumulate bonus points in addition to your daily-allotted points. Each hour of exercise earns you one point. A maximum of 12 points per week can be used for extra food consumption There are no forbidden foods on the program, however it is important to keep in mind that the higher the fat and calories the higher the points will be.
It is recommended to avoid fried foods, rich desserts, other high fat, and high calorie foods. A Sample menu: Breakfast: 1-cup light nonfat vanilla yogurt 1. 5 cups sliced fresh strawberries 1/2 cup low-fat granola Lunch: Ham and Cheese tortilla-6-inch tortilla 1. 5 ounces reduced-fat Swiss cheese 2 ounces lean ham 12 cherry tomatoes 1-cup broccoli florets Dinner: 6 ounces steamed flounder 1 cup steamed green beans with lemon 1-cup linguine topped with 1/4 cup marinara sauce Snack: 1 banana 1-tablespoon peanut butter 16 ounces cappuccino made with nonfat milk Nutrition Analysis of Sample Menu: Calories: 1491 Protein: 116 g 31% calories Total fat: 30 g 18% calories Carbohydrate: 202 g 54% calories Saturated fat: 9. 8 g Cholesterol: 176.
6 mg Sodium: 1684 mg Fiber: 26. 7 g The amount of weight that is lost depends on the individual and their commitment to the program. Once an individual has met their goal weight they follow their diet with the maintenance plan. It teaches how to maintain your weight, and the program lasts for six weeks. At the end of the maintenance plan a Honorary Lifelong Membership in Weight Watchers is given. To stay a lifetime member your weight needs to be within one kilogram of the goal weight.
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(Weight Watchers Israel, 2005) As with any diet, there are certain health risks. Overall, the Weight Watchers plan is nutritionally balances and is made up of 55% carbohydrate, 25% fat, and 20% protein. Iron deficiency anemia may occur for females who do not eat red meat or fortified breakfast cereals regularly. (Northwestern, 2005) This type of diet in these situations may need to add a dietary supplement if lacking in certain areas such as iron. I would recommend this diet for individuals that do well on high carbohydrates diets and for those who need support from their peers.
I personally have tried this diet several times with luck, and at times ending in failure. The program worked for me about 17 years ago when it was very structured and limited certain foods to specific amounts eaten per week and strictly prohibiting other foods. ReferencesHuett, L. (2004).
History & philosophy. Retrieved April 5, 2005 from web University (2005).
Nutrition Fact Sheet: Weight Watchers. Retrieved April 8, 2005 from web Watchers Israel (2005).
The Plan. Retrieved April 8, 2005 from web e. asp.
