Weight watchers isn't a perfect program. I think it can be very effective and helpful, but it is better when you're aware of some of the potential pitfalls. Today I'm going to talk about the aspects of the program that I think could be improved upon. They include the weekly points, the avoidance of all fat, lasting foods and processed food.
When I first did weight watchers, it was when they had their 1-2-3 points program out. One of the key differences between this program and the later ones was how the points were divided. In that system, you had a point range for each day. You could bank points, but it was up to a maximum number - about 2 days worth of extra points. Now, you have a target for the day which would be the equivalent to the old minimum amount. Then, instead of having a range, you have a whole bunch of points that you can eat at any time during the week - split up or a little each day.
In my opinion, this sets people up for binges. Losing weight and keeping it off is about changing your way of thinking and creating new habits. This big number of points encourages people to slip into their old habits. To allow yourself a "treat night" once a week. To me, this is essentially game playing. I would think this system was better if there was even a maximum set to the number of weekly points that could be eaten in one day, but there isn't.
The next thing that I have a problem with is the how fat has been made the villain. Don't get me wrong, I know that it is best to have a diet low in fat, but there are good fats and bad fats. Fat also serves a purpose. The points calculation penalizes fat so heavily that it makes it tempting to avoid eating it altogether. But fat helps you to stay satisfied longer; it keeps your skin from drying out; it's needed so our bodies can absorb certain vitamins. In short, it's about moderation. It's not healthy to cut fat out any more then it is to cut carbohydrates or protein out. Although weight watchers doesn't specifically cut it out, I think the calculation used makes it very undesirable to eat.
The next area isn't so much something I think weight watchers is doing wrong, but something I think would be very beneficial for them to add in. A category for lasting foods. It's great that they have the filling foods category, but I think it would be that much better if they helped people recognize which foods will last. A salad full of fresh vegetables might fill you up, but you'll be hungry an hour later. Add some chicken breast and grated cheese to it, and it will keep you going for a long time. In short, all weight watchers has to do is focus on the importance of combining proteins with carbohydrates in every meal and snack.
The last area I would like to mention is the one that I think bothers me the most. The processed food that weight watchers itself sells. Despite bringing in their filling foods list, their meetings are packed with items that have limited nutritional value, are full of artificial sweeteners and don't come anywhere close to being on that list. Sometimes it's a little hard to buy the importance of unprocessed foods when their chocolate bars, pretzels and candies are in your face all the time.
Overall, I still think weight watchers is a good system. But, it isn't perfect, and as long as they are trying as hard to make money as they are trying to help people lose weight, it will stay that way.
Showing posts with label weight watchers. Show all posts
Showing posts with label weight watchers. Show all posts
Sunday, January 24, 2010
Friday, January 22, 2010
Weight Watchers - the Good
Weight Watchers is probably one of the biggest weight loss companies in the world. While I don't have any statistics to back that up, I think it's pretty obvious they make a lot of money off the diet industry. As someone that has followed weight watchers in the past and is currently following it, I have seen them change their program a few times. There's good parts and not as good parts to the program. Today, I am going to talk about what I think are the good parts.
The aspects that I think are among the best components of the program are: the points system, the meetings, the filling foods and their tracking papers.
Weight loss happens when you expend more calories then you consume. Weight watchers knows this. They also know that people don't want to do too much math. If they have to add 127, 342 and 94, they are going to get frustrated and stop bothering. So, weight watchers took the numbers and rounded them off. Yes, fat and fiber play a roll, but mainly this is to encourage people to eat less fat and more fiber. The result of the points system is that it makes it very easy to keep track of the amount of food being consumed. It's pretty easy for anyone to add up 2, 6, and 3. (this is just an example, not the actual values of the calories listed above.)
The meetings are the key part of why weight watchers works for me, and for others as well. It's a weekly time to recommit to the program. The topics tend to be well presented and helpful. For instance, so far this year, they've discussed food tracking, filling foods, and the importance of activity. I've gone to enough meetings that I've seen topics repeat over time, but with group discussion, there's always a different spin on it. Even when it's very similar, it's still a good reminder of what I might already know.
Being weighed in by someone else and having them write that number down keeps you from being able to hide from it. Having a room full of people applaud when you hit weight loss milestones gives you positive reinforcement and keeps you coming back.
The Filling Foods category is a new one since I last did weight watchers, and in my opinion, one of the best changes they've made to the program. In the past, the strongest focus always seemed to be on points. Purely points. I recognize that this is the key to weight loss, but it's important to keep health in mind as well. The filling foods list includes foods that are primarily unprocessed, low in fat, high in fibre, and healthy. You're encouraged to eat from this list as much as possible. I think it's great that weight watchers has changed their tune from "eat whatever you want, just count points" to "eat from this list as much as you can".
One aspect that almost every weight loss plan has in common is that they ask you to track your food. Weight watchers is no exception. One of the key to losing weight is being aware of what you put in your mouth and how much. This is another area they've slightly changed since I was last on the program and, in my opinion, for the better. There's space for you to write down all your foods and keep track of points. The addition that I like is the check boxes at the side for all the food groups. These check boxes model Canada's food guide, something that was not well focussed on in previous versions of the program.
The first meeting I was at, my leader told me that before eating any snacky foods, I should make sure that I've fulfilled all the requirements. I haven't read this in any of the paperwork yet, and I wish it was there as well. Good health isn't just about avoiding the wrong foods, it's about eating the right ones. When I'm nearing the end of my day, I look over my tracker, and if I see that I haven't had enough milk, I have yogurt for my evening snack. If fruit/veggies is low, I make sure that's included. (I do eat an evening snack; that no eating after dinner rule has never worked for me or my body.)
Overall, weight watchers is a good program. Obviously I think so, which is the main reason I'm following it. However, lest you think I am paid or employed by them, tune in tommorow for my piece on what I think the negative sides of their program are...
And, in news about me, I had another successful weigh in. This week, I weighed in at 238.6 pounds, giving me a weekly weight loss of 2.8 pounds, and a total loss of 5.2. Yipee! I'm on my way.
The aspects that I think are among the best components of the program are: the points system, the meetings, the filling foods and their tracking papers.
Weight loss happens when you expend more calories then you consume. Weight watchers knows this. They also know that people don't want to do too much math. If they have to add 127, 342 and 94, they are going to get frustrated and stop bothering. So, weight watchers took the numbers and rounded them off. Yes, fat and fiber play a roll, but mainly this is to encourage people to eat less fat and more fiber. The result of the points system is that it makes it very easy to keep track of the amount of food being consumed. It's pretty easy for anyone to add up 2, 6, and 3. (this is just an example, not the actual values of the calories listed above.)
The meetings are the key part of why weight watchers works for me, and for others as well. It's a weekly time to recommit to the program. The topics tend to be well presented and helpful. For instance, so far this year, they've discussed food tracking, filling foods, and the importance of activity. I've gone to enough meetings that I've seen topics repeat over time, but with group discussion, there's always a different spin on it. Even when it's very similar, it's still a good reminder of what I might already know.
Being weighed in by someone else and having them write that number down keeps you from being able to hide from it. Having a room full of people applaud when you hit weight loss milestones gives you positive reinforcement and keeps you coming back.
The Filling Foods category is a new one since I last did weight watchers, and in my opinion, one of the best changes they've made to the program. In the past, the strongest focus always seemed to be on points. Purely points. I recognize that this is the key to weight loss, but it's important to keep health in mind as well. The filling foods list includes foods that are primarily unprocessed, low in fat, high in fibre, and healthy. You're encouraged to eat from this list as much as possible. I think it's great that weight watchers has changed their tune from "eat whatever you want, just count points" to "eat from this list as much as you can".
One aspect that almost every weight loss plan has in common is that they ask you to track your food. Weight watchers is no exception. One of the key to losing weight is being aware of what you put in your mouth and how much. This is another area they've slightly changed since I was last on the program and, in my opinion, for the better. There's space for you to write down all your foods and keep track of points. The addition that I like is the check boxes at the side for all the food groups. These check boxes model Canada's food guide, something that was not well focussed on in previous versions of the program.
The first meeting I was at, my leader told me that before eating any snacky foods, I should make sure that I've fulfilled all the requirements. I haven't read this in any of the paperwork yet, and I wish it was there as well. Good health isn't just about avoiding the wrong foods, it's about eating the right ones. When I'm nearing the end of my day, I look over my tracker, and if I see that I haven't had enough milk, I have yogurt for my evening snack. If fruit/veggies is low, I make sure that's included. (I do eat an evening snack; that no eating after dinner rule has never worked for me or my body.)
Overall, weight watchers is a good program. Obviously I think so, which is the main reason I'm following it. However, lest you think I am paid or employed by them, tune in tommorow for my piece on what I think the negative sides of their program are...
And, in news about me, I had another successful weigh in. This week, I weighed in at 238.6 pounds, giving me a weekly weight loss of 2.8 pounds, and a total loss of 5.2. Yipee! I'm on my way.
Tuesday, January 5, 2010
The Plan - Diet
So, I've been talking alot, and that's great, but ultimately, to make a large change in my life, I need a plan. It's important to know how I want to approach this, but at the same time being realistic that life sometimes doesn't let you do things exactly how you intend. Flexibility when that happens is key.
So, my plan consists of four main categories:
1. Me
2. Diet
3. Activity
4. Support
The last couple days I've spent alot of time talking about me. Ultimately, I am the one that makes all the decisions and determines when I succeed.
Today, I'm going to talk about my diet.
First of all, I want to touch briefly on the word "diet". The word diet has gotten a bad rap. It's often thought of a temporary way of eating, and people are using words like "lifestyle" instead. That's all fine and good, but your diet is still part of your lifestyle.
The first definition of diet I have found in a quick google search is: "food or drink regularly provided or consumed." This is the definition I will be referring to when I talk about my diet in this blog. See, I could eat nothing but chocolate bars and sardines and that would be the diet I am on. For me, diet simply means the food I am choosing to consume.
So, back on topic. My diet. I currently have 3 main goals with my diet (in no particular order): 1. Weight loss 2. Health 3. Enjoyment
Weight loss
So, in order to lose weight, it's a question of calories in being less then the calories out. Okay, that's how it's supposed to work, but I am of the opinion it isn't quite that simple. Anyone that has ever tried to lose weight knows there are times when they *should* have lost weight based on what they ate, but didn't. Regardless, overall, on average, this is the formula that results in weight loss.
So, to this end, I am going to be following the weight watchers point system. I've done weight watchers before and it's worked for me. Ultimately, it's simplified calorie counting, and that's why it works. The other strength is the encouragement to track your food. This is KEY for me and is something I will touch further on in a future post. Writing down what you eat makes you so much more aware of what you are putting in your mouth. Even if you aren't showing it to anyone else, it keeps you from lying to yourself.
Health
When it comes to better health, eating well is far more then calorie counting. Most people would loose weight on a diet of 3 donuts and a few salads a day. That doesn't mean they'd be healthy.
For me, eating for better health includes a minimum of processed foods, a balance of nutrients, a balance of food groups, and a limited amount of foods that lack nutritional value.
I don't buy many prepared meals. Rather I prepare them myself. This gives me far more control over what goes into it and saves me money at the same time. I do cook for an army though. So, ultimately, I create my own convenience food. For instance, among other things, I currently have spaghetti sauce, stew and cooked chicken in my freezer. So, on nights when I just don't have time, or I don't feel like it, I still have something that is quick and easy to make.
I also make my own bread, cookies, muffins and yogurt. I love making food though and I am the queen of kitchen gadgets. I don't think it's necessary to make everything yourself in order to eat well, but it does give you more control. If you don't enjoy it like I do, buy it premade.
The balance of nutrients is key to staying satisfied. Fat, carbohydrates and protein all have a place within this. Both fat and carbohydrates are sometimes under rated and have been often considered the enemy. A balance of everything is important. Fat helps you to feel full longer and performs many vital functions in your body. Carbohydrates give you much needed energy. There's more to it then that, but I am neither a nutritionist or a scientist, so this is my simplistic take on it.
On a side note, I actually think this is one place that weight watchers fail their members. I am of the opinion that they place too big a stigma on higher fat items by penalizing the point count. There are good fats and bad fats though, and it's unfortunate this isn't recognized.
Balance of food groups is something that most of us learned back in elementary school. The Canada food guide has undergone some minor changes, but ultimately, it's still a very good guide for healthy eating.
Finally, a minimum of foods that lack nutritional value. I am all for a treat and fully intend to have one occasionally. But, there is no reason most of those treats can't still help me with my other goals. There's few treats that can beat a bowl of fresh strawberries, for instance. Now, I'll still have the occasional piece of chocolate, or a butter tart, but those treats will be maybe once a week rather then daily.
Enjoyment
Ever heard the phrase: "some people live to eat, others eat to live". Well, I'm one of those living to eat people, and there's nothing wrong with that. I absolutely admire people that can consider food as merely sustenance, but I'm not one of them.
If you're like me and you are a "live to eat" person, you have to enjoy what you are eating or you won't stick to it. You have to find something that will give you as much enjoyment as you got from your chocolate explosion cake. And, I guarantee you, if you're eating whole, unprocessed foods most of the time, that cake will taste 10 times better on the occasions that you do have it.
I fully intend to enjoy eating while I drop the pounds. It won't even be that hard for me. Because I love produce. Love it. I said earlier that nothing beats a bowl of fresh strawberries, but a juicy mango will give it a run for it's money. Or asparagus. Mmmm... Maybe I'm a freak, but I can't wait for asparagus season to return. One of my favourites lately is honeydew melons.
Now, I live in Canada, so the best fresh produce is seasonal. Don't underestimate frozen and canned produce though. You have to be choosy. Make sure your fruit is packed in juice or water. (I do juice since I avoid artificial sweeteners and most fruit packed in water has them). But, overall, you can get some good produce out of cans and the freezer.
I also enjoy baking and like to play with recipes to make them healthier. Now, caution is needed here. Baking is a dangerous area for those of us with a weakness for binge eating. This is another place where the freezer is a great tool. Most baking freezes beautifully and putting it in the freezer takes it out of an easy grab and munch zone.
And sometimes, I am going to indulge in something along the lines of chocolate amaretto cheesecake. Because it too has a place in my diet. Just a very small, controlled, occasional place.
Interestingly enough though, looking back on this section, the description that makes my mouth water the most is that of the juicy mango...
So, my plan consists of four main categories:
1. Me
2. Diet
3. Activity
4. Support
The last couple days I've spent alot of time talking about me. Ultimately, I am the one that makes all the decisions and determines when I succeed.
Today, I'm going to talk about my diet.
First of all, I want to touch briefly on the word "diet". The word diet has gotten a bad rap. It's often thought of a temporary way of eating, and people are using words like "lifestyle" instead. That's all fine and good, but your diet is still part of your lifestyle.
The first definition of diet I have found in a quick google search is: "food or drink regularly provided or consumed." This is the definition I will be referring to when I talk about my diet in this blog. See, I could eat nothing but chocolate bars and sardines and that would be the diet I am on. For me, diet simply means the food I am choosing to consume.
So, back on topic. My diet. I currently have 3 main goals with my diet (in no particular order): 1. Weight loss 2. Health 3. Enjoyment
Weight loss
So, in order to lose weight, it's a question of calories in being less then the calories out. Okay, that's how it's supposed to work, but I am of the opinion it isn't quite that simple. Anyone that has ever tried to lose weight knows there are times when they *should* have lost weight based on what they ate, but didn't. Regardless, overall, on average, this is the formula that results in weight loss.
So, to this end, I am going to be following the weight watchers point system. I've done weight watchers before and it's worked for me. Ultimately, it's simplified calorie counting, and that's why it works. The other strength is the encouragement to track your food. This is KEY for me and is something I will touch further on in a future post. Writing down what you eat makes you so much more aware of what you are putting in your mouth. Even if you aren't showing it to anyone else, it keeps you from lying to yourself.
Health
When it comes to better health, eating well is far more then calorie counting. Most people would loose weight on a diet of 3 donuts and a few salads a day. That doesn't mean they'd be healthy.
For me, eating for better health includes a minimum of processed foods, a balance of nutrients, a balance of food groups, and a limited amount of foods that lack nutritional value.
I don't buy many prepared meals. Rather I prepare them myself. This gives me far more control over what goes into it and saves me money at the same time. I do cook for an army though. So, ultimately, I create my own convenience food. For instance, among other things, I currently have spaghetti sauce, stew and cooked chicken in my freezer. So, on nights when I just don't have time, or I don't feel like it, I still have something that is quick and easy to make.
I also make my own bread, cookies, muffins and yogurt. I love making food though and I am the queen of kitchen gadgets. I don't think it's necessary to make everything yourself in order to eat well, but it does give you more control. If you don't enjoy it like I do, buy it premade.
The balance of nutrients is key to staying satisfied. Fat, carbohydrates and protein all have a place within this. Both fat and carbohydrates are sometimes under rated and have been often considered the enemy. A balance of everything is important. Fat helps you to feel full longer and performs many vital functions in your body. Carbohydrates give you much needed energy. There's more to it then that, but I am neither a nutritionist or a scientist, so this is my simplistic take on it.
On a side note, I actually think this is one place that weight watchers fail their members. I am of the opinion that they place too big a stigma on higher fat items by penalizing the point count. There are good fats and bad fats though, and it's unfortunate this isn't recognized.
Balance of food groups is something that most of us learned back in elementary school. The Canada food guide has undergone some minor changes, but ultimately, it's still a very good guide for healthy eating.
Finally, a minimum of foods that lack nutritional value. I am all for a treat and fully intend to have one occasionally. But, there is no reason most of those treats can't still help me with my other goals. There's few treats that can beat a bowl of fresh strawberries, for instance. Now, I'll still have the occasional piece of chocolate, or a butter tart, but those treats will be maybe once a week rather then daily.
Enjoyment
Ever heard the phrase: "some people live to eat, others eat to live". Well, I'm one of those living to eat people, and there's nothing wrong with that. I absolutely admire people that can consider food as merely sustenance, but I'm not one of them.
If you're like me and you are a "live to eat" person, you have to enjoy what you are eating or you won't stick to it. You have to find something that will give you as much enjoyment as you got from your chocolate explosion cake. And, I guarantee you, if you're eating whole, unprocessed foods most of the time, that cake will taste 10 times better on the occasions that you do have it.
I fully intend to enjoy eating while I drop the pounds. It won't even be that hard for me. Because I love produce. Love it. I said earlier that nothing beats a bowl of fresh strawberries, but a juicy mango will give it a run for it's money. Or asparagus. Mmmm... Maybe I'm a freak, but I can't wait for asparagus season to return. One of my favourites lately is honeydew melons.
Now, I live in Canada, so the best fresh produce is seasonal. Don't underestimate frozen and canned produce though. You have to be choosy. Make sure your fruit is packed in juice or water. (I do juice since I avoid artificial sweeteners and most fruit packed in water has them). But, overall, you can get some good produce out of cans and the freezer.
I also enjoy baking and like to play with recipes to make them healthier. Now, caution is needed here. Baking is a dangerous area for those of us with a weakness for binge eating. This is another place where the freezer is a great tool. Most baking freezes beautifully and putting it in the freezer takes it out of an easy grab and munch zone.
And sometimes, I am going to indulge in something along the lines of chocolate amaretto cheesecake. Because it too has a place in my diet. Just a very small, controlled, occasional place.
Interestingly enough though, looking back on this section, the description that makes my mouth water the most is that of the juicy mango...
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