Science and Weight Watchers

The Four Pillars: Exercise
By The Weight Watchers Research Dept. | 1/1/2005


Weight Watchers provides a systematic approach to exercise throughout the weight-loss process. Research shows that beginning a structured food and exercise regimen at the same time is not as successful as beginning them at separate times. Therefore, the Weight Watchers approach starts by focusing on the food plan and then incorporates the specifics of activity a couple of weeks later once people have had a chance to master their eating plan.

That does not mean, however, that the role of activity in a comprehensive weight-loss regimen is not addressed from the beginning. Rather, while a person is getting started on learning the mechanics of a food plan, it is recommended that activity changes focus on reducing sedentary behavior. In other words, rather than meeting specific activity targets, the focus is spending less time sitting. Taking the stairs instead of the elevator, parking at the far end of a parking lot, or making a walk a part of daily life does not require a great deal of effort, is doable, and does not reduce the focus on learning a food plan.

Keeping Track Of Activity
After a couple of weeks of reducing sedentary behavior, the POINTS® Activity System is introduced. In a way that complements the POINTS values of food, a formula that calculates the POINTS values for activity is used. The formula is based on body weight, the amount of time the activity is done, and the level of intensity. This method enables a person to do any exercise or activity that is enjoyable and fits within his or her lifestyle. It provides a flexible approach to activity that is accurate in its estimation of the calories burned because it is based on the individual.

The Right Amount of Exercise
The recommended amounts of activity vary based on the desired goal of doing the exercise. Getting the health benefits of exercise takes less time and effort than the amount recommended for weight loss. The amount of activity associated with maintaining a weight goal is even more. For this reason, Weight Watchers adjusts the recommended POINTS Target for activity as weight loss proceeds, beginning with the amount needed to gain health benefits and progressing so that the recommended amount of activity for sustained weight loss is met at the time that the ultimate weight goal is achieved. One added feature of the POINTS Weight-Loss System is that POINTS values earned in activity can be swapped for additional food on a one-to-one basis.