I’ve talked about the “no eating past 8:00 pm” rule and the “80/20” rule from my perspective as a dietitian! Today, we are getting into the Weight Watchers system.
Now, Weight Watchers is a big entity and has been through many ups, downs and rebrands over the years since it’s been in existence. When it was gaining popularity quickly in the late 90s/2000s, I tried doing it with my mom so I have some personal experience with it. My professional experience with it as a dietitian comes from the last decade of watching it keep up with trends, and since I’ve been seeing clients understanding how it has impacted them mentally and physically.
Let me put some of their rules into perspective for you.
Disclaimer: I do not avoid talk of dieting with my clients, but I do not encourage it. I let my clients decide what is going to be best for their mental and physical health. I believe using fad methods like Weight Watchers to lose weight has benefits but also has serious consequences. The outcome is determined by the mindset of the client. So, I neither encourage dieting or discourage it. My goal is to get you healthy.
RULE 1: WORKING IN POINTS
- The points system, I believe, at its core emphasizes whole, nutrient dense foods. This includes fiber, so that’s your fruit, vegetables, and grains. And lean proteins. Also I believe they scale their points based on a moderate fat intake. For example, peanut butter is a higher point food than chicken breast – even if they are the same calories.
This honestly is pretty identical to what I’d have my clients thinking about if we were trying to work toward a calorie deficit.
RULE 2: LIMIT HIGH POINT FOODS
- Something that people overlook when they shit on Weight Watchers is that you are in fact not restricted in the THINGS you can eat. If you want something that’s more indulgent or higher in points, you can absolutely have it. The question isn’t “can I have this?” But “how can this fit into my day?”
Again, not an unfair question! If weight loss is your primary goal, then you need to figure out how your dance of high calorie and low calorie foods is gonna go.
RULE 3: STICK TO YOUR POINTS LIMIT
- You have a “limit” each day. This is restrictive, yes. But dieting is inherently restrictive! It would be silly to assume there would be no discussion of a limit or some sort of restrictive property if you are trying to restrict the number of calories you are eating.
The reality is that every day, you expend a certain number of calories. Exactly how many doesn’t matter – but the number exists. If you consistently eat more than that you will gain weight. So would it be that insane to suggest that calculating how many calories (or points) you might want to eat based on that number might lead to weight loss? Not really.
If anything, weight watchers takes the headache out of calorie counting because they have essentially done the heavy lifting of figuring all this out for you.
Now this doesn’t mean I am for or against weight watchers. I’ve had lots of clients that have come to me after years of going on and off weight watchers who are sick of being controlled by the points system so I see every day how much of a negative impact this kind of program has.
Also, I’ve done it.
What’s the takeaway of Weight Watchers?
But let me break down the logic for you: prioritize whole foods that are high in fiber and protein. Eat your fruits and vegetables. Still have more fun and indulgent foods but recognize they are indulgent and find a way to have them fit into your diet that doesn’t feel restrictive!
What do you think? Agree or disagree?