Disclaimer: The team of Weight Watchers keeps updating the program, according to the requirements/feedback of their members. The program has been updated many times, the latest one being the Weight Watchers 360° program, which was unveiled on the 3rd of December, 2012. The program teaches members how to manage their food environment, claiming that we tend to eat what we see. It also guides people on ways to control their temptation, and to avoid pleasure eating. Weight Watchers has not increased their rates for this new approach, and all the meetings, eTools, and apps are included in the total fee. The content in this article explains the Weight Watchers program in detail. The details of the current program are exclusively available to the paid members of Weight Watchers. ► Goal setting is the first and foremost step that one needs to take, before starting any well-planned weight loss program. A target, a destination, an endpoint, whatever you may call it, without deciding on it, you simply cannot start your journey. It is also important that you set an achievable target. Expecting to turn into a supermodel within a month is something I am sure even Mr. Potter cannot achieve with his magic wand, therefore, think before you set a goal. (1 to 2 pounds a week or 4 to 8 pounds a month is said to be healthy weight loss.) ► Maintaining a food diary is what comes next in your list of must-dos. Being systematic and keeping a track of all that you eat is the best way to know what all you did right and where you went wrong, later. It also helps you make the changes immediately, in case you notice yourself diverting from your pre decided goal. It even works psychologically, as now you can see on pen and paper, how near you are to your goal. (Make it a habit to carry the diary everywhere with you, and note down every bite of food that you consume. This would make you conscious about your food habits.) ► Drinking sufficient water is probably the most important yet the simplest thing to follow, for maintaining good health. You need not make extra efforts, just carry a bottle of water with you, and keep sipping every now and then. To make it interesting, you can add some fresh lemon juice to it. Water would not only keep you hydrated, but would also fulfill your false hunger alarms. (Drinking 6 - 8 glasses of water per day is ideal for the body.) ► Preparing a list of all the things you wish to buy from the supermarket is necessary. If possible, write the points alongside each item. This way, you would know where to cut down and what all you can add to your list. When in the supermarket, focus on buying the items that are there in your list. You can curb your temptations to a great extent. (You can add a few not-so-healthy items to your list as well, just do it smartly. Remember, you are only doing it to avoid sudden cravings, and that's about it.) ► Finding out the point count is very important as it borders your limit. That "fat free muffin" that you see at the bakery probably has twice the points that you think it does. Do your research before eating it. Stick to your recommended points limit. Under-eating can be as bad as overeating, and can slow down your metabolism making effective weight loss difficult. (A little here and there is allowed, as long as you know when and how to get back to your routine of a specific point count.) ► Cooking at home has several plus points. Firstly, you can control the quantity of food that you eat; secondly, you can opt for healthier options, like avoiding oils and spices and going for herbs; thirdly, you can try some interesting methods of cooking like steaming, stewing, broiling and poaching; and lastly, you would save a lot of money. (When eating out, get half of the ordered portion parceled before you start eating. This way you can control the quantity of food.) ► Giving up on a particular food group, isn't a smart option always. It increases your cravings, you start dreaming about them and at the end, give up on your diet. Therefore, it is always better to not give up on the creamy dips and desserts. The only thing that you need to keep in mind is the ingredients and portion. Like for your dips, use low fat mayo and cheese instead. Again, try to have a smaller portion of whatever dessert you are having. (Try to leave a bite of donut or bagel in your plate. This would increase your self-control.) ► Variety in food gets you more interested in what you are eating. Also, foods which come in vibrant colors like red, green and yellow, are rich in nutrients and extremely good for your health. When you have variety and multiple options, you would not get bored of your diet. (A minimum of 5 - 7 colors on your plate is recommended. Also, bringing variety and changes in every meal is a smart idea.) ► Using the points for the right food item goes a long way in your meal planning. Things like orange juice, non-diet soda, etc., use up a lot of points, but don't really fill you up or satisfy your hunger very much. Also, avoid using points strictly for "flavor" (i.e., sauces, full-fat dressings, etc.,). Save your points for items that will be filling and satisfying. Don't forget to count points when you drink as well as when you eat. It is all too easy to forget that the odd glass of wine or tumbler of juice contains points as well, but they can add up so make sure you take them into account. (Rice cakes are a good example of this. They are pretty filling and are low on points.) ► Exercising plays a big role when it comes to achieving the desired result. Firstly, you need to make it a habit of exercising daily. Secondly, with time, you need to increase the intensity of your workout. Look for something that you like doing, something that you would not have to force yourself to do. Like a sport which you enjoy playing with your friends, dancing or may be just playing with your dog. Along with this, start with a short walk from your door to the end of the block twice a day. Increase the distance and your speed every week. Start with a proper workout regime, once you are comfortable with the above. (Exercises help increase your metabolism and would also help you earn extra points.) ► Patience is the key to success in each and every field, and more so when it comes to something like weight loss. We easily give up hope if we do not see instant results. Expecting a stark difference on the scale is foolishness. Even if you see no changes at all, you must motivate yourself to go on with the program as a healthy lifestyle is bound to give positive results. The fats that you have accumulated over the years, would need time and patience to go. So, stop worrying, and go on with the program. (Find a partner. In that way, you can motivate each other and track each other's progress.) Weight Watchers is an extremely effective program for those who take it seriously and follow it diligently. It requires you to be focused and committed. The program would never ask you to give up on food, but would encourage you to make the best food choices for your body and mind, help you know your body and its needs better and eventually you would become aware of all that is right. Good luck!!