Everything you ever wanted to know about WW (Weight Watchers)

While there are no guarantees in life, WW (formerly called Weight Watchers) has a reputation as a sensible weight-loss program that, if followed, works. Its many devotees have found success with an eating plan that claims you can lose one to two pounds a week, which is considered to be a healthy rate of weight loss.

The program started quite simply in the early ‘60s when housewife and founder Jean Nidetch invited friends to her home in Queens, New York, once a week. The topic? How to lose weight. What began with one woman’s quest to slim down turned into a world-renowned weight-loss plan, developed by health and nutrition experts, that has helped millions of people shed unwanted pounds—and maintain their weight loss. Here’s how it works.

WW has been long known for its "eat what you want" approach to weight loss. It works by assigning foods and beverages a point value—called SmartPoints—based on calories, saturated fat, sugar, and protein. The higher the sugar and saturated fat content, the higher the points; protein helps lower the points. The number itself tells you how “smart” the choice is, and in this case, lower is smarter. For example, a 5-ounce glass of red wine is four SmartPoints, while a mini zucchini loaf can range from two to three points. There’s also a long list of ZeroPoint foods and recipes—healthy choices such as fruits and vegetables—that accumulate no points at all.

When you enroll in myWW, you’ll first take a personal assessment based on your needs and weight loss goals. You’ll then be presented with a customized SmartPoints Budget that also takes into account your height, weight, sex, and age. Your budget will include an allotment of daily and weekly SmartPoints, along with a list of ZeroPoint foods for your plan. The “extra” weekly SmartPoints are the ones to use when you want to splurge a little, whether it’s enjoying pancakes with maple syrup or a slice of pepperoni pizza on the weekends. The WW app tracks what you eat and how many points you’ve used, making it less of a hassle than calorie counting.
 
The goal of the program is about more than losing weight by staying within your SmartPoints range: It’s about learning to choose and enjoy healthier, less processed foods as part of a healthy lifestyle.

When you’re on WW, you can also earn PersonalPoints—a way to measure physical activity and other healthy behaviors, such as the amount of water you drink and the number of hours you sleep at night. The idea is for members to gain points towards their weekly budget. Many healthy activities can accrue points, from running errands to running on a treadmill.

The best way to enter your activity and earn PersonalPoints is to sync a wearable activity tracker like a Fitbit or Apple Watch to the WW app. It can take up to two hours for your data to show up on the app.

Emotional support has always been a mainstay of WW. The plan places significant focus on your mindset and how it influences weight loss. The goal is to change your thoughts to develop a positive, "can-do" attitude and live a healthier, more confident life. 

To this point, WW offers Connect, a members-only digital community in which you can post your progress, get tips, and meet other members. You can also join Connect support groups based on your interests and stages in the program. Online community events such as a group workout session or cookalongs with a WW expert are regularly made available, as well. 

While WW’s online offerings are significant, some people—including long-time devotees—prefer face-to-face inspiration. WW Workshops (formerly called meetings) can offer a steady stream of encouragement.

One of the manifestos of the WW program is no deprivation. Love bacon? It’s all yours if you factor it into your daily points. Three strips of cooked bacon will cost you more points than three slices of Canadian bacon—a healthier alternative.

In spite of this relative freedom, WW emphasizes healthy eating for both weight loss and good health. The SmartPoints method—assigning lower points to healthy choices like lean proteins and whole grains—reinforces the idea that nutrients need to be considered along with calories when planning your daily menu.

Numerous studies have found that tracking foods is an effective weight-loss tool, and the WW app can help keep you accountable. As you log foods, you get a running tally of the PersonalPoints you’ve used throughout the day, helping to inform your decisions for the next meal.

To use the tracker, simply scan your food’s barcode. The program also has more than 9,000 original WW recipes, each with a SmartPoints value. If you’re looking to prepare your own recipes, the What’s in Your Fridge function can give you options based on ingredients you already have in your kitchen. 

Looking for other ways to track your food? Try Sharecare, a free app for iOS and Android; simply record what types of meals you eat each day and earn points as you go.

Some diets give you strict guidelines about which foods you can and can’t eat. But that’s not the WW way. The full range of foods is available, and it’s up to you choose what you’ll eat, how much, and when. If you don’t like to be told what to do, this could be the plan for you.