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Weight Watchers — now known as simply WW — is a popular weight loss program that has attracted millions of subscribers over the past few decades.
It’s favored for its flexibility, ease, and effectiveness, along with the fact that no foods are off-limits as part of the plan.
Although the program was originally designed specifically for women, many men have started using Weight Watchers to lose weight and improve their health.
This article takes a closer look at Weight Watchers for men, along with some of the benefits and downsides.
Weight Watchers is a weight loss program that was originally founded by entrepreneur Jean Nidetch in 1963.
Originally, the program was based on a food-exchange system by which dieters were allotted a certain number of servings from certain food groups each day.
During the 1990s, the exchange system was traded for the SmartPoints system, and foods and drinks were assigned a specific number of points based on their nutritional value.
Like the regular program, Weight Watchers for men is based on the same principles and centered around the SmartPoints system.
However, men are typically assigned a few extra points to use per day, depending on their age, height, and weight.
There are three different plans available, and users take a quiz to determine which option is best for them. You can switch between the different plans at any time using the app.
The green plan offers the highest number of daily SmartPoints and around 100 foods that are ZeroPoint foods, meaning that they don’t count toward your daily point budget.
The blue plan has a moderate SmartPoints budget and offers 200 ZeroPoint foods, including fruits, veggies, and lean proteins.
Meanwhile, the purple plan provides the lowest number of daily points but has a list of over 300 ZeroPoint foods that don’t need to be tracked.
Therefore, users who prefer to track everything that they’re eating may opt for the green plan, whereas those who would prefer to simply focus on eating more ZeroPoint foods may select the purple plan instead.
Users log both their food intake and physical activity on either the Weight Watchers app or website, which also features healthy recipes, workout videos, and access to an online community.
Add-ons to the base plan are also available, such as weekly workshops and personal coaching.
Weight Watchers is a weight loss program that uses the SmartPoints system to assign a point value to foods. Weight Watchers for men is the same as the regular program, but men are given a few extra points to use per day.
When starting the program, dieters are given a specific number of daily points based on their height, weight, age, and weight loss goals.
Foods and drinks are assigned a SmartPoints value based on the amount of calories, sugar, saturated fat, and protein that they contain.
For example, fruits, non-starchy vegetables, and lean proteins like chicken or fish contain a low number of SmartPoints, or even zero points on certain plans. Meanwhile, foods high in sugar and saturated fats contain a higher number of points.
No foods are completely off-limits on the diet. Instead, dieters can adjust their portion sizes or modify their other meals during the day so that they are still able to enjoy their favorite foods.
Users can track their intake on the Weight Watchers app to ensure that they are sticking within their daily allotment of SmartPoints.
Members are also given a weekly allowance of extra points to use on splurges or special occasions. Additionally, there’s an optional setting available that allows up to 4 daily SmartPoints to roll over into your bank of Weekly SmartPoints.
Weight Watchers for men is based on the SmartPoints system. Foods and drinks are assigned a specific number of SmartPoints based on their nutritional content, and users are given a certain number of points to use each day.
Weight Watchers is often used by those who wish to achieve sustainable weight loss.
According to Weight Watchers, members can expect to lose between 1–2 pounds (0.5–1 kg) per week.
In addition to making modifications to your diet, the program encourages other healthy habits, such as incorporating regular physical activity into your routine and developing a positive relationship with food.
Several large studies have found that the Weight Watchers program promotes weight loss.
For instance, one massive review of 39 studies showed that people who followed the Weight Watchers program for 1 year achieved at least 2.6% more weight loss than those in a control group (1).
Another study in 1,267 people found that those who followed Weight Watchers for 1 year lost over twice as much weight as those who received brief nutritional advice and self-help materials (2).
Plus, though the Weight Watchers group regained a bit more weight after 2 years, the amount of weight loss was still significantly greater in this group, compared with those in the group that received nutritional advice (2).
In addition to modifying your diet, Weight Watchers encourages other healthy habits. Several studies have found that Weight Watchers can be beneficial for weight loss.
Much like the regular Weight Watchers program, Weight Watchers for men requires dieters to measure and track most of their food intake, which can be somewhat time-consuming and tedious.
Keep in mind that depending on your selected plan, you may be able to enjoy a greater selection of ZeroPoint foods, which don’t need to be tracked.
However, other foods would still need to be measured and logged.
It can also be expensive, with plans ranging from around $12–$30 per month, depending on whether you opt for access to weekly group workshops or personal coaching.
Additionally, while some may enjoy the flexibility of the program, as it allows them to enjoy some of their favorite treats occasionally while staying within their points budget, it may not be ideal for those who require a bit more guidance.
In fact, given that no foods are completely off-limits on the diet, it’s entirely possible to eat foods high in fat and sugar while still staying within your daily SmartPoints budget.
Measuring and tracking your food intake can be time-consuming, and the program can become expensive over time. The program may also not be the best choice for those who require more guidance regarding which foods to eat.
No foods are completely off-limits on the Weight Watchers program.
However, some foods are higher in points than others and should be limited to stick within your daily allotment of SmartPoints.
Foods to eat
Weight Watchers has many ZeroPoint foods, which don’t count toward your daily budget of SmartPoints.
The number of ZeroPoint foods available depends on your plan. Green plans have around 100 options, blue plans have 200, and purple plans have over 300 foods on the list.
Many of these foods are high in protein and low in added sugar.
Some foods that are encouraged on Weight Watchers for men include:
- Fruits: apples, apricots, bananas, berries, grapes, melons, oranges, pears
- Vegetables: broccoli, cauliflower, cabbage, carrots, onions, peppers, turnips, mushrooms
- Proteins: skinless poultry, fish, shellfish, eggs, tofu
- Legumes: beans, lentils, chickpeas, edamame
- Dairy products: nonfat plain yogurt, Greek yogurt, and soy yogurt
- Condiments: salsa, sauerkraut, pico de gallo, lemon zest, tomato sauce
- Beverages: water, unsweetened tea, black coffee
Foods to avoid
While no foods are completely restricted on Weight Watchers, some foods contain a high number of SmartPoints due to their content of calories, saturated fat, or sugar.
Some of the foods that should be limited on the diet include:
- Salty snacks: potato chips, pretzels, crackers, microwave popcorn
- Sweets: candy, cookies, cake, chocolate, baked goods
- Processed meats: hot dogs, salami, bologna, beef jerky, ham, canned meat
- Sugar-sweetened beverages: soda, sweet tea, sports drinks, energy drinks
Foods that are low in sugar and high in protein are encouraged on Weight Watchers. Meanwhile, foods high in saturated fat or added sugar should be limited.
Weight Watchers for men may be a good choice for those looking for a program to achieve long-term, sustainable weight loss.
It’s ideal for people who prefer a more flexible approach, as the diet still allows you to eat out and enjoy your favorite foods in moderation.
The program is also a great option for those with specific dietary restrictions, as users can choose which foods to include in their diet.
It may also be beneficial for those looking to improve other aspects of their health, such as maintaining better blood sugar control.
This is because the diet encourages foods that are nutrient-dense and low in added sugar, such as fruits, vegetables, lean proteins, and legumes, all of which are often recommended for the treatment and prevention of type 2 diabetes (3).
The diet can also help promote weight loss, which can be beneficial for those with other health issues like high blood pressure, high cholesterol, heart disease, and liver problems (4).
Weight Watchers for men is a good option for people looking to achieve long-term, sustainable weight loss. It’s also a great choice for those looking to improve their health while being able to choose which foods to include in their diet.
Weight Watchers for men is a program that uses a point-based system to encourage you to eat nutrient-dense foods that are low in calories, sugar, and saturated fat.
It’s based on the same principles as the regular Weight Watchers program but assigns men additional daily points based on their height, weight, age, and weight loss goals.
Several studies have found that Weight Watchers can be effective for weight loss, which could also help improve several other aspects of your health.
Weight Watchers for men may also be a good choice for those seeking a flexible diet plan that can be fully customized based on your food preferences and dietary restrictions.