WeightWatchers (WW) is a well-established weight-loss program that has been around since 1963. Unlike many fad diets that can be restrictive and rarely work long term, WW focuses on sustainable lifestyle changes, nutrition science, and digital support to help members achieve their weight loss and health goals. With more than 140 publications demonstrating its effectiveness, WeightWatchers has become a leader in the weight-loss industry, recommended by doctors and trusted by millions of members.
The WeightWatchers Approach
The WeightWatchers program takes a holistic approach to weight loss, emphasizing behavior change and healthy habits rather than strict dieting. The program's core components include a points-based system, personalized plans, support networks, and digital tools.
The Points System
At the heart of WeightWatchers is its unique Points system. Unlike calorie-counting methods, WW simplifies food selection by assigning a points value to each food and drink based on its nutritional content, including calories, protein, added sugar, saturated fat, unsaturated fat, and fiber. The healthier a food is, the fewer Points it has. This system encourages members to make nutritious choices by "spending" their daily Points Budget on foods they enjoy.
The Points system serves as both a quality scale and a quantity limit. Foods with low point values, such as high-fiber carbohydrates, lean proteins, and non-starchy vegetables, can be consumed more freely and in higher quantities. Conversely, foods with higher point values should be eaten in moderation or avoided altogether.
ZeroPoint Foods
WeightWatchers also incorporates ZeroPoint foods into its program. These are nutritious foods that members can eat often without needing to weigh, measure, or track them. With over 350 ZeroPoint foods available, including non-starchy vegetables, fruits, eggs, yogurt, cottage cheese, fish, shellfish, chicken, and turkey breast, members can build their meals around these nutritional powerhouses. ZeroPoint foods add bulk and flavor to meals without costing any Points from the daily budget, making it easier to stay satisfied and on track.
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Personalized Plans
Recognizing that everyone's needs and eating patterns are different, WeightWatchers offers personalized plans tailored to individual goals and preferences. New members take an evidence-based personal assessment that matches them to a plan that works best for them. These plans provide customized recipes and content, activity recommendations, and mindset skills.
As of January 2025, WW offers a couple of different plans:
- Points Program: This option includes a personalized Points Budget, a food plan, the WW app, and access to registered dietitians for those with qualifying insurance. The points program also gives users access to Connect, an in-app forum where members can share their progress, photos, and motivational quotes.
- Workshops: This option includes all the same benefits as the Points Program but with the addition of unlimited workshops (either in-person at a studio location or online) and expert coaching. Each WW workshop is 30 minutes long. You’ll discuss nutrition and behavior techniques with your WW coach and have the opportunity to chat with other members about the challenges you’re facing.
- Weight loss medication: This option includes all of the benefits of the Points Program and workshops but comes with the addition of a treatment plan and prescription for weight loss medication if you qualify. Those in this tier also have access to a care team, including doctors, dietitians, and fitness trainers.
Support and Guidance
WeightWatchers provides a strong support system to help members stay motivated and accountable. Workshops, led by trained coaches, offer group sessions held in person or online where members can learn weight-loss techniques and connect with others on similar journeys. These workshops offer unlimited accountability and a sense of belonging.
In addition to workshops, WeightWatchers members can access one-on-one coaching through the WW app or book a session with a WeightWatchers clinician or Registered Dietitian. These experts provide personalized guidance on nutrition, behavior change, and overcoming common weight-loss hurdles, such as stress-eating or late-night snacking.
Digital Tools
WeightWatchers leverages technology to make weight loss easier and more accessible. The WW app provides a range of digital tools, including:
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- Points tracking: Members can easily track their meals, drinks, and snacks in the app, ensuring they stay within their Points Budget.
- Food Scanner: The app's Food Scanner feature allows members to log their Points by taking pictures of their food.
- Recipe generator: Members can generate Points value totals for any recipe on the internet.
- Automatic macro tracking: The app automatically tracks the macro content of any food consumed.
- Blood sugar tracker: For members with diabetes, the app includes a blood sugar tracker to help them manage their condition.
- Connect: This members-only, judgment-free space allows members to share their favorite Points hacks, problem-solve food challenges, discover recipes that fit their Budget, and celebrate each other.
The Effectiveness of WeightWatchers
WeightWatchers' efficacy has been widely studied and proven over the years. Numerous studies have shown that WeightWatchers members lose more weight than those following DIY weight-loss solutions or standard nutritional guidance.
- Members lost nearly 4 times more weight with WeightWatchers than those following DIY weight-loss solutions.
- WeightWatchers members lose two times more weight than those who DIY.
- In a review of 45 studies of commercial weight loss programs, researchers determined that after 12 months, WeightWatchers members lost 2.6% more weight than people who received no guidance or minimal health education.
- Members on weight-loss medications lose 11% more weight when pairing meds with the Points® program.
- In a study of 3,260 WW Clinic patients, patients that were prescribed a GLP-1 lost on average 21% of their body weight at 12 months.
- Members are 7x more likely to achieve 10% weight loss than others following standard nutritional guidance.
WeightWatchers has also been shown to improve diet quality, increase body appreciation, and improve members' self-reported quality of life.
Health Benefits
In addition to weight loss, WeightWatchers offers several health benefits. The program has been shown to:
- Lower blood sugar levels
- Reduce diabetes-related distress
- Improve blood pressure
- Improve cholesterol levels
- Reduce the risk of progressing from prediabetes to type 2 diabetes
Weight-Loss Medications
WeightWatchers now offers weight-loss medications for those who need them. These medications can address the biological and psychological factors that contribute to obesity. Members on weight-loss medications lose 11% more weight when pairing meds with the Points program.
WeightWatchers Clinic provides access to GLP-1 medications, including semaglutide (brand name Wegovy), liraglutide (brand name Saxenda), or tirzepatide (brand name Zepbound). When appropriate, clinicians may prescribe other weight-loss drugs, such as Metformin and combination Naltrexone and Bupropion.
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WeightWatchers Clinic membership is required to access weight-loss medications and includes 1:1 check-ins with doctors or clinicians, insurance support, and the Points program.
Success Stories
WeightWatchers has helped millions of members achieve their weight loss and health goals. Here are a few success stories:
- August M. lost 164 lbs and is more comfortable in their own skin.
- Dana R. lost 37 lbs, lowered their blood glucose, and created a lifestyle that will support a long-term, normal A1C.
- Rachel K. lost 115 lbs and has gone off of blood pressure, cholesterol, and thyroid meds.
- Tamara G. praises the unmatched staff who work with you and are available at any time.
- Jake P. has lowered his blood sugar and blood pressure and reversed his fatty liver.
- Branneisha C. has never been healthier, happier, and more confident in herself.
Potential Drawbacks
While WeightWatchers offers numerous benefits, it also has some potential drawbacks:
- Cost: The most affordable WW plans require a commitment. Additional features, such as workshops, are also an extra expense.
- Points tracking: Counting points can be tedious, especially in the beginning.
- Weekly weigh-ins: Weekly weigh-ins might feel stressful or discouraging for some people.
- Potential for unhealthy dieting: Some studies have found that diet and fitness apps can sometimes cause disordered eating behaviors.
WeightWatchers Diet Tips and Advice
Tyisha N. Jenkins, an educator, author and life and writing coach, sought to build discipline and self-control with WeightWatchers.
Here are some tips and advice for following the WeightWatchers program:
- Plan out your meals to save time and money while keeping your weight loss goals on track.
- Focus on building sustainable habits, such as creating a better relationship with food and exercise.
- Take advantage of the support resources available, including workshops, coaching, and online communities.
- Weigh yourself at least once a week to track your progress and stay accountable.
- Be mindful of your eating behaviors and avoid unhealthy dieting practices.
Sample Meal Plans
Here are some examples of what a day on WW might look like:
Day 1:
- Breakfast: Avocado toast on brown bread with cherry tomatoes and dried chili flakes (5 points)
- Lunch: Ham, mozzarella, and artichoke omelet with a side salad (3 points)
- Snacks: Nonfat Greek yogurt and berries (0 points), tortilla chips with fresh salsa (2 points)
- Dinner: Cod, chorizo, chickpea traybake with red onions, cherry tomatoes, and red peppers (6 points)
Day 2:
- Breakfast: Bircher muesli with peaches, unsweetened almond milk, and fat-free yogurt (5 points)
- Lunch: Tuna tapenade salad with tomato, cucumber, red onion, and feta cheese, with dressing made from olive oil, red wine vinegar, and yogurt (4 points)
- Snacks: Reduced-fat hummus with raw veggies (2 points), fresh fruit (0 points)
- Dinner: Pan-fried chicken breast with lemon and oregano, baby potatoes, and green beans (4 points)
Day 3:
- Breakfast: Flatbread “pizza” with chocolate peanut butter powder, banana and coconut flakes (5 points)
- Lunch: Spinach and soft cheese frittata with onions, peppers, and chives (4 points)
- Snacks: Fresh fruit (0 points), banana chocolate chip mini muffin (3 points)
- Dinner: Aubergine parmigiana bake with tomatoes, basil, and breadcrumbs (1 point)
Easy-to-Make WW Meals
Here are a few easy-to-make WW meals designed to fit within your Points Budget:
- Chocolate peanut butter-banana overnight oats (2 points): Mash up half of a banana in a medium jar or bowl, then slice the remainder on top. Add ⅓ cup of oats, ½ cup of unsweetened chocolate almond milk, 2 tablespoons of chocolate peanut butter powder, and a pinch of salt and mix together. Then cover and refrigerate overnight.
- Pepperoni flatbread pizza (5 points): Preheat your oven to 425 F and line a baking sheet with parchment paper, then coat it with cooking spray. Place one piece of flatbread on the prepared sheet and spread 2 tablespoons of store-bought pizza sauce evenly over it. Sprinkle 3 tablespoons of part-skim mozzarella cheese on top, followed by 6 slices of turkey pepperoni and 3 thinly sliced mini sweet peppers. Lightly spray the top with cooking spray and sprinkle with 1½ teaspoons of grated parmesan cheese. Bake for 10-15 minutes, or until the edges are golden brown and the cheese is melted.
- One-pot taco pasta (7 points): Coat a large nonstick skillet with cooking spray and heat over medium-high. Add 12 ounces of extra-lean ground beef, 1 cup of chopped onion, 3 finely chopped garlic cloves, 1 teaspoon of ground cumin, and half a teaspoon of kosher salt. Cook for about five minutes, stirring frequently, until the beef is browned. Stir in a 10-ounce can of diced tomatoes with green chilies and 2½ cups of water, then bring to a boil. Break an 8.8-ounce box of yellow lentil spaghetti in half and add it to the pan, then stir it before covering and reducing the heat to medium-low. Cook everything together for 10-12 minutes, or until the pasta is tender and most of the liquid is absorbed. You can top the pasta with ½ cup of shredded reduced-fat sharp cheddar cheese, ½ cup of pico de gallo, and ¼ cup of chopped pickled jalapeños if you'd like.