D The Weight Watchers movement was founded in the early 60s of the 20th century in the USA and is currently very actively developing, helping a huge number of people lose weight. overweight and start leading a healthy and active lifestyle.
The essence of the program is weight loss using healthy eating and lifelong dietary changes. This is not a diet, but a lifestyle. This is a nutrition system for those who strive for health and want to lose weight without harmful chemicals naturally. No overseas dishes - we eat the most ordinary foods.
The program requires strict adherence to 4 basic rules:
The diet should be very varied, but moderate. Of course, foods within one meal should be compatible.
- Moral support. It’s worth clarifying here that weight watchers are already conducting group classes in 31 countries. Unfortunately, there is no corporation office in Russia yet.
- Continuous development and self-knowledge. In classes they teach you to find and realize your weaknesses. A person develops by overcoming his weaknesses, turning them into strengths.
- Physical activity. Absolutely any. Everyone is free to choose their own form of physical activity.
The basic principles of the weight watchers system, as well as their tips and recommendations:
. 1. You can eat any food, but do not exceed the allotted number of points per day. The calorie content of the products is not taken into account. The daily rate of points (p.) depends initial weight:
up to 70 kg - 18 p.
71-80 kg - 20 p.
81-90 kg - 22 p.
91-100 kg - 24 p.
more than 100 kg - 26 p.
2. It is necessary to eat all the points per day - constant “undereating points” threatens to slow down the metabolism. At the same time, savings are still possible - but no more than 4 points per day. The saved points can be used later, but only within a week. For example: there is a party planned on the weekend, a trip to a restaurant, etc. - you can safely exceed the required number of points by the accumulated amount. But if you don’t eat them over the weekend, they disappear.
3. Oil - no more than 2 points per day, but you shouldn’t give it up at all. Fats must be present in the diet. Give preference to vegetable oils.
4. It is better to give up sugar completely or, as a last resort, replace it with a non-calorie substitute. Do not abuse the sweetener; use it in cases where you cannot consume a product or drink without sweetening.
5. “Harmful” items (sweets, alcohol, fatty meats and sausages, fast food) should be taken into account separately and eaten no more than 14 times a week. It is better if there is an opportunity to refuse them. In addition, it is incorrect to use the allowed “harmful” points for only one product (for example, drinking alcohol for 14 points).
6. You must drink at least 2 liters. liquids per day. Tea and coffee do not count as liquid. But milk counts.
7. Try to eat more dairy products.
8. It is advisable to eat 4-5 times a day in small portions. You shouldn't fast all day in order to eat in the evening - this is very harmful to the stomach.
9. Eat several servings of vegetables and fruits a day, but keep in mind that not all of them give 0 points. It's better to eat more vegetables.
10. Only the first fruit/vegetable eaten (no more than 200g) is considered zero; all further 100g are considered 1 point.
11. Additional bonus points are awarded for physical activity.
Item tables
Weight Watchers Diet
In England, Canada, and the USA, this diet is called “ weight watchers" And it’s difficult to call it a diet, since it’s more of a lifestyle than a diet. You can eat everything, only in reasonable quantities. Weight Watchers eliminates the tedium and hassle of counting calories by simply assigning points to foods. But the main weapon of weight watchers in the fight against overweight- regular, usually weekly, weight loss meetings. At meetings they share successes, listen to advice and gain positivity. Weight Watchers do not diet or take any pills to lose weight. At home, at work and in restaurants, they eat regular food.
New York housewife Jean Nidetch in 1961, at the age of 38, discovered that her passion for cookies had brought her to 97 kg with a height of 170 cm. Mrs. Nidetch gathered several overweight friends at home and invited them to lose weight together. They met every week to check on how things were going. Two months later, the number of participants had grown to 40 people, and the meetings had to be moved to a cafe. By October 1962, Jean Nidetch had lost 32 kg, and hundreds of people were already eager to sign up as weight watchers. In 1963, Weight Watchers was officially born. Today Weight Watchers has 31 representative offices in different countries.