Embarking on a weight loss journey can feel overwhelming, especially with the abundance of diets and programs available. After experimenting with various methods, I found a sustainable and effective approach with Weight Watchers (WW). Here’s how I made Weight Watchers work for me, and how you can too.
1. Personalize Your Plan
Weight Watchers offers a flexible program that allows you to tailor your eating habits to your preferences. I started by identifying my favorite foods and figuring out how to incorporate them into my daily points allowance. This personalization helped me stay committed and enjoy the process. I eat tacos at least three times a week, and frozen chicken nuggets and fries at least once a week. Don’t overcomplicate it, and everything doesn’t need to be made from scratch.
2. Find Healthier Alternatives
One of the keys to my success was finding healthier alternatives to my favorite snacks. Instead of reaching for a bag of chips, I’d opt for air-popped popcorn or roasted chickpeas. For sweet cravings, I discovered frozen grapes, yogurt with a drizzle of honey or these mini hand pies. These swaps helped me satisfy my cravings without blowing my points budget.
3. Embrace Batch Cooking
Meal prepping became a game-changer for me. But my meal prep looks different now that I work from home. Every weekend I bake 2-3 baked potatoes, two cups of rice and two cups of pasta. Not only are these great to have on hand to make a quick meal, but by cooking, then cooling the starches, even upon reheating, the glucose spike is reduced by up to 40%. Check out my recipe for easy shrimp fried rice.
4. Stay Active with Enjoyable Exercise
Exercise doesn’t have to be a chore. I found activities that I genuinely enjoyed, such as walking, following free YouTube workout videos, and swimming. Staying active not only helped me earn extra points but also boosted my mood and energy levels. Be sure to check out my favorite YouTube videos – I am very picky about my workout videos. There has to be minimal talking, good music and a workout I would do over and over again.
5. Track, Track, Track
While tracking every meal can sometimes feel tedious, it’s an essential part of the process. I used the Weight Watchers app to log my meals and track my points. This accountability kept me mindful of my choices and helped me stay on track. If you’re feeling burnt out from tracking, try mixing things up by experimenting with new recipes or setting small, achievable goals. Some days I track at each meal as I go, other days I spend five minutes at the end of the day. By taking pictures of what I eat throughout the day, I can more accurately track what I actually eat. On recipe testing days, I typically add 4-5 points in the snack section of the app for “licks, tastes and bites” because those can add up without you realizing.
Side note: even when traveling and I had -80 points for a day, I kept tracking! It all evens out over time.
6. Find a Support System
Support is crucial when it comes to weight loss. I connected with other Weight Watchers members through meetings and online forums. Sharing my experiences, challenges, and successes with a supportive community made a significant difference in my journey. I also leaned on my friends and family, who cheered me on every step of the way. The online meeting I go to is at 5:00 p.m. CST on Tuesday nights. My coach is Debbie – you can check her out in Instagram here.
7. Celebrate Non-Scale Victories
While the number on the scale is one measure of success, it’s not the only one. I celebrated non-scale victories such as improved energy levels, better sleep, and increased confidence. Recognizing these achievements kept me motivated and reminded me of the positive changes I was making. Also, take pictures along the way. I began strength training in February of this year twice a week, and while the scale hasn’t moved all that much these last few months, it’s definitely reshaping my body.
8. Be Kind to Yourself
Weight loss is a journey with ups and downs. There were days when I went over my points or skipped a workout, and that’s okay. I learned to be kind to myself and not let a minor setback derail my progress. Each day is a new opportunity to make healthier choices and move forward. I needed to learn how to talk to myself with the same kindness and encouragement that I would offer to my best friend, and that has been an amazing gift to give myself.
9. Rediscover Joy in Cooking
As someone who loves to cook, I found joy in creating Weight Watchers-friendly recipes that didn’t compromise on flavor. From the best turkey meatballs to buffalo cauliflower, I experimented with new ingredients and techniques. This not only kept my meals exciting but also reignited my passion for cooking. When I first started Weight Watchers, I was determined to make nearly everything from scratch, embracing the challenge of creating healthier meals from the ground up.
However, I quickly realized that even for someone who loves to cook, this approach can be incredibly time-consuming. Nowadays, I’ve found a balance by incorporating convenient options like frozen chicken nuggets and sweet potato fries into my routine. These quick and easy alternatives allow me to stay on plan without spending hours in the kitchen, making it easier to stick to my goals even on the busiest nights.
10. Set Realistic Goals
Every January (and I mean EVERY January) I used to set myself up for failure by demanding too much of myself every single day to reach my healthy goals. I’d insist on hitting 10,000 steps, meditating, journaling, meal prepping, and drinking a gallon of water, all while trying to keep up with my daily responsibilities. These high expectations only added pressure and made the process feel overwhelming and unsustainable. Once I let go of these rigid demands, I found it much easier to maintain a healthier lifestyle. Allowing myself to be flexible and prioritize self-care without the constant pressure made all the difference in my journey.
Setting realistic and achievable goals was crucial for my success. Instead of focusing solely on the end goal, I broke it down into smaller milestones. This approach made the journey feel more manageable and allowed me to celebrate my progress along the way.
Making Weight Watchers work for me involved finding balance, staying committed, and embracing the journey with a positive mindset. If you’re considering Weight Watchers or any other weight loss program, remember that it’s about progress, not perfection. Tailor the program to fit your lifestyle, find joy in the process, and celebrate every victory, no matter how small. You’ve got this!
If you want to join, I do have a discount link. It changes from month to month, but you at least get a month free (and I do too!). It is anonymous and I don’t get notified who uses it. Click here to check it out.
Here are some frequently asked questions about Weight Watchers:
What is Weight Watchers (WW)?
Weight Watchers is a weight loss and wellness program that uses a points system to help people make healthier food choices and track their eating habits.
How does the points system work?
Foods and drinks are assigned a certain number of points based on their nutritional value, including calories, protein, saturated fat, and sugar content. Members have a daily and weekly points allowance to spend on their food choices.
What are ZeroPoint foods?
ZeroPoint foods are items that do not need to be tracked or counted in the points system. They include many fruits, vegetables, lean proteins, and other healthy options.
What are the different WW plans?
WW offers several plans, including Digital, Workshops (formerly Meetings), diabetic plans as well as a GLP-1 program. Each plan provides different levels of support and accountability.
How do I choose the right plan for me?
Consider your lifestyle, preferences, and need for support. If you prefer online tools and flexibility, the Digital plan might be best. If you need in-person support, Workshops could be ideal. Personal Coaching offers one-on-one support for more personalized guidance. The GLP-1 program makes sure that you are meeting your protein and fruits and vegetable goals. I am on the diabetic plan, which basically means I have to track fruit and starchy vegetables higher than the regular plan. Because of that, I get 28 daily points, and 21 weekly points.
Can I eat out while on Weight Watchers?
Yes, you can eat out. WW provides tools and resources to help you make healthier choices at restaurants, including a database of restaurant foods with points values.
Do I have to give up my favorite foods?
No, you don’t have to give up your favorite foods. The points system allows for flexibility, so you can enjoy treats and indulgences in moderation while staying within your points allowance.
How do I track my food?
You can track your food using the WW app, which includes a barcode scanner, recipe builder, and a vast database of foods and their points values.
How much weight can I expect to lose?
Weight loss varies from person to person. On average, members can expect to lose about 1-2 pounds per week with consistent adherence to the program. That being said, as of January 2022 I ditched how long it was going to take me to lose weight. In previous years if I didn’t hit a certain weight loss goal by my March birthday, I would quit. For days, weeks (months!) before rejoining.
Is exercise required on Weight Watchers?
Exercise is not required but is encouraged as part of a healthy lifestyle. WW provides fitness resources and activity points that can be earned through physical activity. I used to consider exercise a way to eat more food, but I’ve learned over the last couple years that if my watch says I burned 500 calories a day, doesn’t entitle me to eat an apple fritter. Now I look at exercise as a way to become more mobile, so that in the next twenty years I can still take care of myself. Strength training is crucial to becoming more mobile as you age, and I am kind of kicking myself that I didn’t start sooner. But it’s never too late!
What kind of support does WW offer?
WW offers various support options, including online communities, workshops, personal coaching, and resources like recipes, meal plans, and wellness tips. The app is a great resource. Personally I haven’t been to an in person meeting since March of 2020. When meetings became virtual, I attended meetings in Texas, California, Florida before finding Deb in Connecticut. Luckily she is a national coach now, and I’ve been attending her meetings for 3+ years.
How do I stay motivated on the program?
Set realistic goals, celebrate small victories, seek support from the WW community, and remind yourself of your reasons for wanting to lose weight and improve your health. Motivation is the first thing to go when starting something new. It’s consistency, not perfection that will keep you going.
How do I handle holidays and special occasions on WW?
Plan ahead, make mindful choices, and use your weekly points to enjoy special occasions without feeling deprived. For me typically, I may have two meals in a week that are out of my control. Let’s say dinner at Hannah’s house and brunch with friends. I simply slap 25 points on each of those meals in my tracker and work the rest of my 19 meals that week around those meals.
By adding 25 points to a meal that week allows me to enjoy it guilt-free and be more present in the moment, without obsessing over the points.
