6 Tips to a Successful Weight Watchers Plan

To be the healthiest you, you should be eating a varied, well balanced, nutrient rich and satisfying diet and the renowned weight watchers plan is a great choice. Commitment to the plan and the following 6 tips to a successful weight watchers plan will help ensure that you achieve the results you’re looking for.Weight Watchers Plan

If you’re new to Weight Watchers, here’s a special rebate as well as gift card for new Ebate’s members. It’s free to join and helps me keep my website running as I may receive a small commission when you purchase something through my affiliate link. It’s a win-win. Thank you.

1. Keep a Food Journal
One of the key factors for successful weight loss is self-monitoring. Whether it’s using the Weight Watcher’s website, a mobile app or paper food journal, recording everything you eat throughout the day is important. Keeping a food journal records your successes as well as your pitfalls, helping you pinpoint the things that derail you (stress, times of day, etc.).

2. Drink at Least 6 Cups of Water a Day
Water is one of the most unappreciated nutrients, especially concerning weight loss. Drinking at least 6 cups of water a day will help hydrate you, increases energy levels, boosting calorie burn, curb overeating and helps you avoid drinking unhealthy liquids.

3. Take Your Item Eating
Unhurried eating gives your body enough time to trigger the brain’s signal that you are actually full. This “signal” is crucial to weight loss because feeling full results in eating less. It takes about 20 minutes from the time we start eating for the brain to transmit signals of fullness. Most people eat too fast, resulting in excess calories being consumed before they notice that they’ve eaten enough. Taking your time and being mindful of what you eat will ensure success on the Weight Watchers plan.

4. Eat More Green Veggies & Whole grains
A well-balanced eating plan rich in green veggies and whole grains will help you lose weight and maintain it. On the Weight Watchers plan, non-starchy vegetables are considered zero point foods, meaning that anytime you’re feeling hungry, you can curb your appetite by eating a veggie-filled salad. Good examples of nutrient-rich veggies include zucchini, broccoli, lettuce, greens, cucumbers, snow peas, peppers, carrots and cauliflower. Whole grains are low point choices on Weight Watchers as well and include Quinoa, brown rice, oatmeal, whole grain breads, buckwheat, millet, etc.

5. Use Smaller Plates
Most people don’t realize it but using smaller plates can leave you with the same sensations of satisfaction but with a reduction in calories of over 20%. Here’s how it works; When the brain perceives a large plate (12 inches) that has empty space around the food, it unconsciously feels like that the plate is holding less food than a smaller sized plate (8 to 10 inches) without the white space. The fact is that both plates actually contain the same amount of food.

6. Exercise
Exercise is important on so many levels when it comes to over-all good health and is an essential component of a successful Watch Watchers plan. If you’re new to exercise, start slowly, gradually increasing the intensity. You could start out by taking brisk walks, maybe aiming for 15 to 20 minutes a day, increasing to a half an hour and up from there. The goal is to “feel the burn” eventually, adding in weight training, core exercises, etc., a combination of exercises that you enjoy doing. It can also help to track physical activities. There are a lot of free mobile apps out there that track physical activity, calorie counts and more that will help you keep on track.

Losing weight doesn’t need to be a hard, especially if you follow the Weight Watchers plan. Using the tips listed here will help you achieve successful results, making it an exciting journey of self-discovery that will help you live a healthy, vibrant life.

Losing Weight Requires Focus – Here’s What You Should Be Eating

Most of us become experts when it comes to losing weight. But, did you know that losing weight requires focus? The fact is that losing weight and keeping it off for the long term requires focus and eating the right foods. Weight Watcher’s is a program that can help you with that. Click here for a special discount and free gift card for new Ebates members. Losing Weight Requires Focus

According to research (based on over 16 years of follow-up) carried out at Tufts University’s Friedman School of Nutrition Science & Policy, diets with a high GL (glycemic load) from eating sugars, starches, and refined grains are associated with excess weight gain. Other studies have also linked GL of the diet to a rise in blood glucose, chronic diseases like type 2 diabetes and more. While most of us already are aware of the study’s findings, we usually don’t make smart choices.  That doesn’t need to be the case if you focus on what you should be eating.

Best Foods for Long Term Weight Loss

Increasing your intake of foods like lean meat, skinless chicken, seafood, yogurt, and nuts are strongly correlated to weight loss.  Mixing in additional Superfoods will help prevent chronic disease, build bones, improve eyesight, keep your mind sharp and help support long-term weight loss. Also, making consistent, small, changes to the varieties of protein and carbohydrate-rich foods you eat can have a significant influence on long-term weight loss.

Great examples of healthy protein, vegetables and fat include the following.

  • Seafood and fish including trout, shrimp and salmon.
  • Eggs with the best choices including organic eggs and Omega-3 enriched eggs.
  • Broccoli, kale, spinach, cauliflower, Brussels sprouts, cabbage, cucumber, Swiss chard and celery are great super food choices.
  • Healthy fat choices include olive oil, avocado oil and coconut oil. It’s important to include healthy fats for long-term weight loss. Trying to lose weight by focusing on low fat and low-carbs is a recipe for disaster because you end up feeling miserable and give up.

All of your meals should include a healthy protein and fat source, along with low-carb vegetables. Putting together your meals this way will bring your carbohydrate intake into the highly recommended 20-50 grams a day range.

The Importance of Eating Protein

When it comes to sustainable weight loss, protein is KING. Consuming a healthy amount of protein boosts metabolism, reducing the desire for snacking, especially late night snacking by as much as 60%. Weight loss plans high in protein also help reduce compulsive thoughts about food because you’re not hungry for the next carb.

Most people try to lose weight by focusing on their ultimate goal – shedding pounds. Unfortunately, this usually doesn’t work without consuming the right foods, in common sense amounts. Bottom line, putting together a meal that includes a healthy protein source, a fat source, and a low-carb vegetable, along with exercise, will lead to healthy sustainable weight loss. If you do, the recommendations listed here will help you look and feel great for the long term.

Weight Watchers Smartpoints List for Valentine’s Day Candy

With Valentine’s Day just around the corner, you may be wondering what special treat would be perfect to spend your smartpoints allowance on. Smartpoints List for Valentine's Day CandyThis Weight Watchers Smartpoints list for Valentine’s Day candy might be just the thing you need to help budget your Smartpoints for the 14th!

Weight Watchers Smartpoints List for Valentine’s Day Candy

Candy Number of Pieces SmartPoints
SweeTarts Mini Gift Exchange Kit, SweeTart Hearts 1 pouch 2
Russell Stover Fine assorted chocolates 2 3
Sweetarts Candy, Hearts 14 3
Sweetarts Cherry lollipops 1 3
See’s Candies Little pops assorted hard candy treats 4 3
Reeses Peanut Butter Hearts, Friendship Exchange Packs, Valentine’s Day 1 4
Trader Joe’s Dark chocolate mini heart cookies 5 4
Russell Stover Marshmallow Heart, Dark Chocolate 1 5
Sweethearts Candies Candy hearts 1 box 6
Weight Watchers by Whitman’s Mint patties 3 6
Wonka SweeTarts Tangy Candy Gummies 14 6
Weight Watchers by Whitman’s English toffee square 3 6
Russell Stover Sugar Free Mint Patties,Chocolate 3 7
Sweetarts Cherry punch candy ropes 3 7
Sweetarts Jellybeans tangy candy 31 7
Whitmans Sampler Assorted sugar free candies 3 7
Wonka SweeTarts Hearts gummies 9 7
Nestle Turtles, Milk Chocolate, Valentine’s Day 2 7
M&M’s Chocolate Candies, Milk Chocolate, Filled Hearts 2 7
Reeses Milk Chocolate, Peanut Butter, Hearts 1 8
Russell Stover Fine Chocolates, All Dark 2 8
Sees Chocolates, Assorted 2 8
Whitman’s Premium assorted chocolates 2 8
Whitmans Sampler Assorted chocolates 3 8
York Peppermint Pattie Hearts, Dark Chocolate Covered 3 8
Elmer Candy Assorted Chocolates, Valentine’s Day 2 9
Necco Sweethearts Large Conversation Hearts 16 9
Snickers Chocolate heart 1 9
Sweethearts Sweethearts candies 40 9
Dove Truffle Hearts, Milk & Dark Chocolate, Valentine’s Day 3 10
Fannie May Solid Milk Chocolate, Hearts 5 10
Reeses Peanut Butter Cups Miniatures, Valentine’s Day 5 10
Russell Stover Caramel, in Fine Milk Chocolate 3 10
See’s Candies Mint krispys 5 10
Butterfinger Chocolates, Heart Shaped 5 10
Dove Dark Chocolate, Hearts 6 11
Dove Promises Milk Chocolate, Hearts 6 11
Ghirardelli Chocolate Solid Chocolate Squares Assortment, Valentine’s Day 4 11
Hersheys Milk Chocolate, Extra Creamy, Hearts 5 11
Pot of Gold Premium Assortment, Valentine’s Day 4 11
CVS Gold Emblem Flavored Hearts, Milk Chocolate 4 12
Russell Stover Chocolates, Assorted, Heart, Happy Valentine’s Day Rose 3 13

I was excited to discover that the Sweethearts candy box is only 6 smart points. The smaller ones are even less, although I’d have to count how many come in these little bags to say for certain.  I think that’s what I’ll be spending my smartpoints allowance on this year. What candy from the Weight Watchers Smartpoints List for Valentine’s Day Candy will make it to your house this year? Will you be brave enough to refrain all together? I’d love to hear in the comments below!