A group of weight watchers has developed a style of eating, following which all excess is removed by itself.

The main rule is that such a style, or way of eating, must be adhered to throughout life.

The weight watcher diet has no restrictions on the use of certain foods and recipes for their preparation.

You only need to limit the amount of food consumed, or rather, you need to calculate it for a particular person individually.

You need to immediately decide whether it will not become tedious for you to count “points” at each meal, as weight watchers do. It will be difficult only at first, until daily calculations become a habit.

The diet of weight watchers can be calculated according to the developed table, which is recommended for beginners. It calculates the intake norms for certain products (daily number of nutritional points of PP depending on weight).

Strict adherence to the diet is mandatory.

The weight watcher diet is designed in such a way that those who lose weight strive not so much for weight loss as for proper nutrition.

The goal is achieved through a thorough calculation of the number of foods eaten and cutting portions, where every calorie counts.

There are a variety of menus, ready-made meals and products for their preparation appear in stores.

Psychological support is provided by meetings with other people who are losing weight: they offer each other proven recipes, share tips.

The weight watcher diet includes in its strategy almost all aspects that affect the acquisition of a slender figure. Weight is lost without harm to health, gradually and irreversibly.

Weight Watcher Diet Essence:

The more weight you have, the more points you can afford.

Hard restrictive diets are built on the opposite principle, but this is the beauty of watching weight change: everything happens without haste, according to the rules of moving to a lighter weight category.

Accordingly, the amount of food needed per day will also decrease.

The weight watcher diet allows you to save up a few food items for a couple of days in advance.

With any physical activity, you can earn additional points for the upcoming party.

In this case, you can eat absolutely everything. Food eaten is recorded in a diary. The weight loss group meets weekly and discusses all the issues that have arisen during this period of time.

Based on your own weight, you need to determine how many items of food per day you can eat.

The diary should note nutrition, physical activity, weekly weighing.

For busting with points, you can charge a fine, then your existence will turn into an exciting game, the purpose of which is to lose weight and a healthy lifestyle.

The weight watcher diet has a basic rule: don't starve, don't overeat. The "golden mean" should be observed.

For breakfast, you can drink 120 ml of orange juice, eat oatmeal cooked in water, drink tea, coffee, 150 g of cream.

Second breakfast: poached egg, bread with margarine, pear, grilled mushrooms, tea, green coffee.

Lunch: chops (lamb, veal), stewed onions (90 g), boiled carrots (90 g), vermicelli (180 g), orange, tea.

You can skip dinner or drink a glass of kefir at night.

Menu products vary, only the amount of food remains the same.

In the first week, you can only lose a couple of pounds.

However, if you consider that the weight watcher diet is a long process that requires strict adherence to the rules for proper nutrition, it is not difficult to make annual calculations of approximate weight loss.

Weight Watcher Principles:
- self improvement;
- balanced diet;
- striving for a healthy lifestyle;
— mutual support and movement to achieve the goal.

Weight watchers diet rules:

In the US, Canada and England, the weight watcher diet is more of a lifestyle and is called weight watchers.

Points are called Points.

Preference is given to those foods that contain a large amount of fiber. These include vegetables, cereals and other healthy foods.

On a special calculator, the ratio of fiber and fat in the product in calories is calculated.

Weight watchers prefer an active lifestyle, keeping a diary.

On the day you need to drink plenty of fluids (up to 8 glasses of plain water) and eat at least 5 vegetables and fruits.

You need to eat 4 times a day, hunger is unacceptable.

To refuse dinner you need to accustom yourself gradually.

If you did not have time to eat everything that was planned according to the program during the day, you should not add the remaining foods to the diet of the next day.

Sweets should be gradually removed from the menu, replacing them with fruits.

Oils should not be abandoned (2 PPs are needed daily).

The diet of weight watchers should be distributed approximately as follows: two-quarters - plant foods, one-quarter - animal products, and the rest - cereals and cereals.

The diet should include proteins, carbohydrates, fats, vitamins and fiber.

Weight watchers do not lose weight one by one, they create groups and communicate in them. In any interest group, the spirit of competition has a dominant role on the way to the goal.

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For half a century, this attractive concept has gathered millions of supporters. And the movement of "weight watchers" was born in the kitchen of an ordinary American housewife.

LET'S LOSE TOGETHER!

The weight loss community is excited: a new diet with the romantic name "6 petals" has appeared. Its beauty is that in just 6 days you can lose 3-5 kg. In social networks, praises are sung to the “petals”. It's no joke, for a few months there are thousands of rave reviews! It is worth taking a closer look at this "hit" ...

How did it all start? Yes, very simple. Once upon a time there lived in New York the most ordinary 38-year-old housewife Jean Nidetch. She loved sweets more than anything. Almost all such "love stories" end the same way, and Jean was no exception: one day she saw the scales on the scales reach the 97 kg mark. This, with her height of 170 cm, was clearly a bit too much. Then Jean Nidetch invited several fat friends to visit and invited them to lose weight together. It was in 1961. By the end of 1962, Jean completely got rid of extra pounds and "overgrown" with hundreds of followers. 1963 is considered the official date of the company's formation Weight Watchers ("weight observers", or "weight observers").

BASIC PRINCIPLES OF WEIGHT WATCHERS

1. You can eat everything within your norm of points. There is no need to count calories - the "cost" in points is charged to the product based on its nutritional value.
2. Proper nutrition is desirable to supplement with physical activity. Everyone determines the type of load for himself: it doesn’t matter whether you play sports, walk, or simply for a start give up the elevator in favor of the stairs. The main thing is that you move.
3. Losing weight is an art that needs to be learned. It's easier in a group than alone. Therefore, the weight watchers have weekly meetings. Meeting participants provide moral support to each other, discuss specific aspects of losing weight, and learn to recognize and overcome their weaknesses.

HOW MUCH TO HANG IN POINTS?

Thus, the basis of nutrition for weight watchers is the absence of prohibitions. Followers of this system can eat any "harm" - sweets, cakes, sausages, sandwiches. However, each product is assigned a certain number of points. Those who struggle with excess weight according to the “Lose Weight Correctly” system are familiar with this principle: we have the right to allow ourselves liberties, the main thing is that they fit into the daily norm of points for our weight.

Original scores WW were calculated based on the calorie content of the product and its fat content. According to this system, losing weight, depending on the weight, it was proposed to consume from 18 to 26 points per day. However, in 2011, Weight Watchers improved the scoring system: now, when calculating points per 100 g of a product, the content of proteins, fats, carbohydrates and fiber is taken into account. Losing weight according to the new system, you can afford a day:

• 26 points for weight up to 70 kg,
• 28 points with a weight of 71 to 80 kg,
• 30 points with a weight of 81 to 90 kg,
• 32 points with a weight of 91 to 100 kg,
• 34 points with a weight over 100 kg.

"COST" OF THE BASIC PRODUCTS IN POINTS ACCORDING TO THE WEIGHT WATCHING SYSTEM

• Apple (100 g) - 0 points
• Banana (150 g) - 0 points
• Mango (200 g) - 0 points
• Orange (100 g) - 0 points
• Pear (130 g) - 0 points
• Peach (150 g) - 0 points
• Watermelon (1 glass of pulp) - 0 points
• Cucumber (1 cup chopped) - 0 points
• Tomato (1 glass) - 0 points
• Salad (1 glass) - 0 points
• Boiled beef (60 g) - 4 points
• Boiled chicken (60 g) - 3 points
• Egg (1 pc.) - 2 points
• Boiled fish (150 g fillet) - 7 points
• Boiled pork (60 g) - 6 points
• Boiled shrimp (60 g) - 1 point
• Bread (30 g) - 2 points
• Raw potatoes (200 g) - 4 points
• Boiled rice (1 glass) - 5 points
• Butter (1 tsp) - 3 points
• Chocolate (30 g) - 4 points
• Skimmed milk (1 glass) - 3 points
• Whole milk (1 glass) - 5 points
• Yogurt (1 glass) - 6 points

How to properly manage the points in order to lose weight steadily without feeling hungry?

• It is strongly recommended to "eat" all the required points. You can “save” points (but not more than 4 per day!) in only one case - if you are planning a party or going to a restaurant in the coming days.
• You should not score all the required points with cake or hamburgers. Ideally, the number of "harmful" points per day should not exceed 3.
• In order not to experience hunger, it is necessary to break the entire daily diet into 4-5 parts according to the principle of one dish at a time. The intervals between meals should not be too long.
• Preference should be given to foods rich in fiber. The more fiber in a product, the “cheaper” it is in points, even with the same ratio of key nutrients.
• It is necessary to eat several servings of vegetables and fruits per day (preferably vegetables). In this case, only the very first fruit or vegetable will be “zero”, the rest are considered 1 point for every 100 g.
• Dairy products should be consumed more, and oils - less. It is advisable to drink up to 2 liters of water per day. At the same time, milk is considered water, but tea and coffee are not.
• For physical activity, you can add yourself a few points for food. For simplicity, we can assume that a person of average weight has the right to eat an extra 3 points for every 40 minutes of moderate-intensity fitness. Thus, you can not only "save" party points, but also "earn" them - whichever you prefer.

So, the Weight Watchers system can be adapted to a variety of tastes and lifestyle characteristics. You just need to carefully record all the points eaten and remember that some seemingly harmless foods can be expensive. So, a standard restaurant plate of Caesar salad will cost 9 points, i.e., in fact, it will make up a third of the daily diet. The average cheeseburger will pull already 12 points, and for a slice of pizza, you may have to “lay out” all 14 points. Although sometimes all this can be afforded: an emergency reserve of 49 points for a week is provided - in case of very unforeseen and difficult circumstances. But remember: for those who constantly get into this “stash”, weight loss stops very soon.

Subject to all rules, the system Weight Watchers promises stable deliverance from 0.5-1 kg weekly. Of course, as you lose weight, you need to adjust your diet, reducing the number of points. And when you reach your ideal weight, simply add 6 points to the diet menu and stay at this level as long as the result is dear to you.

PLUS-MINUS

What well:

• The scoring system is simple, especially if you use special applications and go to those cafes where the menu shows not only the price of dishes, but also their nutritional value.
• Limits imposed by points provide a calorie deficit for weight loss.
• You can eat everything: due to the absence of strict prohibitions, you are less likely to break loose.
• The recommended meal schedule will not let you get hungry.
• Psychological support is very conducive to successful weight loss.
• The point system is quite flexible - you can "save" unused points before the upcoming party, or you can "earn" extra points for fitness food.
• The system encourages the consumption of fiber, which regulates digestion and inhibits the absorption of fat.

What is wrong:

• It is difficult to accurately score points in prepared (e.g. restaurant) food.
• The system does not prescribe the necessary minimum intake of nutrients and fiber per day: for example, you can meet the daily allowance without including any vegetables and fruits in the diet.
• The calorie content of the daily diet is quite low: for example, a very modest set of foods for 1350 kcal (50 g of protein, 220 g of carbohydrates, 40 g of fat) can range from 32 to 36 points. According to the system of weight watchers, such a “luxury” can only be afforded by those whose weight has exceeded a centner. Lack of calories can slow down the metabolism, as well as provoke a breakdown.
• Since fitness is not a mandatory element of the system, weight loss may occur due to the loss of muscle tissue, not fat.

Tatyana ABROSIMOVA

Adherents of the weight watcher movement cannot be called losing weight. These are people who unite in groups in order to approach the ideal form of nutrition, and the following four principles:
mutual support
balance
Self improvement
Movement

Weight control is not, it is a style of eating in which all the excess goes away on its own, and which you can stick to all your life. There are no restrictions on products and recipes - only on the amount of food, which is calculated individually for each person. If it doesn’t seem boring or tedious to you to constantly count “points” (a unit of measurement of food volume for weight monitors), then this movement is just for you, since you will have to make calculations at first, until a habit is developed, very often.

So: we were allowed to eat whatever our hearts desire, but in certain quantities. What kind? There is a generalized table of nutritional points, which is recommended for beginners: the number of nutritional points (PP) per day, depending on the current weight

Eating strictly for the specified number of points is a must. You should not indulge in fanaticism regarding your favorite foods, but you should not undereat either - this will not work for the figure. However, if such a total calculation seems too approximate to you, nothing prevents us from counting our fads in the same way as the whole world does, stock up on a notebook and a pen. We find ourselves in the tables and write down the number of points, then add everything up.

What's your gender

Your age

Your weight: Divide your current weight by 10 and enter the resulting integer, discard the fractions.

Your height

Lifestyle (how is the working day)

Your aim

By adding up all the data you will get your personal diet in nutritional points.

Basic rules for weight watchers:

1. Eat often, at least 4 times a day. Hunger is unacceptable. The food allowed for consumption today should be distributed between breakfast, lunch and dinner, and in no case should you eat at night what you didn’t have time for the day “according to the program”. It is also not worth adding them to the next breakfast.

2. Get in the habit of drinking milk or kefir instead of tea and coffee. Tea and coffee are not excluded, but in general, you should try to drink at least 8 glasses of liquid per day.

3. Lean on sour-milk products, as well as on. Teach yourself and your family to include fruits and vegetables in every meal.

4. Try to exclude sugar and products saturated with it (sweet pastries, jams, chocolate).

5. Do not refuse oils - their presence in the diet is necessary, but not more than 2 PP per day.

6. Follow the "Principle of the plate": when eating, mentally divide it into 4 parts and quite materially fill two quarters with plant foods, the third with food of animal origin, and the fourth with cereals, cereals.

Remember that the daily diet of a weight watcher (as well as any living person) should contain:
Proteins – lean meats, poultry, fish, dairy products, beans
Fats – nuts, plant seeds, oils, fatty meats and fish
Carbohydrates – fruits, vegetables, grains, pasta, bread
Fiber - fruits, vegetables, cereals, bran bread
Vitamins - found in fruits and vegetables, as well as in fish, pastries, it is not forbidden to take vitamin preparations

As already mentioned, weight watchers alone do not lose weight. They create groups, including on the Internet, at work, in the family, or even in the stairwell. Here you will get support, help, transfer of experience, and advice. In addition, in any interest group there will always be competition. As long as the individual has not cultivated in himself such a quality as the desire for self-development, his achievements in weight control can be very successfully supported by the desire to be better, to be more successful in the general field. The principle of self-development among weight watchers is very important, since no one will help us get rid of bad eating habits, except ourselves. A person must want to change, try for this.

Weight watchers love movement. It is not necessary to engage in sports, although it is not forbidden, however, active games, walking, refusing the elevator and car, etc., are very welcome. Weight watchers are very collected people. At first, when a fiber-rich cereal-vitamin porridge is cooked from the numbers in the head of a losing weight, he will have to keep something like a diary in which he will write down his meals. Sooner or later, both the head and the stomach will remember what they need, and there will be no need in the diary. At first, get ready and draw a notebook on the plates.

Next, there will be a table of pip-cost of products, according to which weight observers eat. Do not be afraid of the dosage - waffles, for example, are taken at the rate of 16 grams, and these are two small pieces. Are you able to eat more at one time? Urgently - on any of the diets.

Animal products

Sweet

Milk, dairy products

Cereals, cereals, bread, pasta

Fish (fried, baked, boiled)

And now - a pleasant moment. You can earn yourself a "supplement" to the diet or take off the excess eaten by earning bonus points for physical activity. Charged for every half hour:

The holidays are ahead (which happens periodically in the year), and everyone who has feasts coming up is advised to "earn" nutrient points by simply reducing the daily ration by 4 points. It’s worth starting a week before the celebration, if you can’t go to 4 points, you can reduce the difference. But don't increase it. And remember: if you strictly withstood the fast for the sake of a bonus at the feast, but for some reason it did not take place, in no case should you compensate for points during the week at meals. The points will disappear, of course, but the harm to the body will be minimal.

If you are not ready to give up the due bran bun even for the sake of a chic table, then increase physical activity by 4 points a day: and you will have free points in the schedule and a place in the stomach.

I wish you pleasant, easy holidays, giving you the pleasure of training and excellent health.

weight watchers(or Weight Watchers, as this name sounds in the original) is not a diet, but a whole interactive set of activities on a commercial basis, aimed at adjusting such components of life as nutrition, activity, psychological attitude towards oneself and the social circle. The system itself is interesting in that it has found a simple and understandable way to evaluate and adjust your lifestyle, while using a mechanism that is familiar to one degree or another to every person - points or points.

Since the 60s, when Weight Watchers appeared, this technique has gained immense popularity in more than 30 countries among women who are overweight. By resorting to weight monitoring, you can part with any number of extra pounds, observing the system for an arbitrarily long time (losing more than 50 kg, as a rule, takes years) and, as a result, know exactly what actions and with what efficiency led to this result.

The origin of the Weight Watcher system?

According to the official history of creation, Weight Watchers appeared thanks to the organizational and entrepreneurial talent of one outstanding New York bbw - Jean Nedich in 1961. Finding herself once at a weight of 97 kg, she firmly decided to lose weight to normal. Jean was not a fan of hard diets and pills, and was skeptical about the "miraculous" methods that were beginning to grow like weeds at that time.

Therefore, our heroine chose a simple and time-tested method "eat less, move more", and in order to control herself, she began to develop a system that would help her visually evaluate her lifestyle in terms of health and figure benefits.

Since being overweight is a common problem and many women need support and motivation on their path to slimness, the club began to expand, and in just two months it had 40 members. By the end of 1962, Jean had lost more than 30 kg, and the number of members of the slimming club had increased to several hundred.

In 1963, Jean founded Weight Watchers, which by 2012 has a presence in more than 30 countries. Dozens of books and websites are devoted to her, clubs have become so popular that they can afford to charge membership fees, and the number of women who have been helped by Weight Watchers to lose significant weight goes to dozens. The scoring system that made the Weight Watchers famous was developed much later, in the late nineties. In 2011, it was radically revised.

Be that as it may, now WW is a very expensive company in which a lot of money is “spinning”. It's organized on a "bring a friend" basis. Club members pay a monthly fee for the right to attend online meetings or virtual meetings. In addition, participants get access to the bases of points of products, physical activity, various numerous materials, etc. For each attracted member, you can get a discount on a subscription, which should interest participants in bringing their friends to the program.

Basic principles of the program

While there are several meal plans within the system (which, combined with its flexibility, makes it possible to adapt the system to different eating habits and any daily routine), there are several requirements that all Weight Watchers need to follow in order to effectively follow the methodology:

• Diet variety and balance. There are almost no restrictions on products, however, moderation in quantity and total caloric content should be observed. It is necessary to choose products that contain the substances necessary for the body in the required amount;
• Support. Program participants are members of a psychological support group. As part of these meetings, losing weight share their successes and experiences and improve the program to make it more efficient and comfortable;
• Self-development and self-overcoming. Participants learn to recognize the attitudes and barriers that lead to overeating and unhealthy lifestyles and work together to combat them;
• Movement. Increase in daily special and household physical activity. Defining "your" sport and active pastime and developing healthy physical habits. Everything is encouraged: preference for stairs over elevators, hiking, swimming, etc.

WW points system

The system is based on the fact that each type of food and physical activity is assigned "harmful points". Each participant of the program, depending on the initial physical data and the desired result, is provided with a certain number of points per week, which he can dispose of at his own discretion. For most foods, the harmfulness ranges from 1 to 6. Very high-calorie foods with a low amount of nutrients and a high glycemic index (for example, a chocolate bar or a serving of potatoes fried in oil) can reach 7 points.

Most raw vegetables and fruits have a value of zero (the first serving, the rest are worth 1-2 points). Physical activity has a negative score (30 minutes of brisk walking is -4, while cycling fast on flat terrain is -3).

Thus, you can eat almost everything, but if, for example, you “sinned” with a plate of fried potatoes with sausages during the week, then you will have to bathe it on a treadmill for four hours. Or you can live a righteous lifestyle with a healthy diet and moderate exercise throughout the work week, and go to a bar with friends on Saturday and lie on the couch all Sunday, suffering from a hangover and bloating.

There are various ways of scoring, but most Weight Watchers simply keep notes or a diary and report back to the rest of the group once a week. In addition, the habit of sharing impressions of the week lived in the Weight Watchers system helps to determine the most effective and comfortable weight loss and learn from someone else's bitter experience.

As mentioned above, in 2011 the system was revised. If before that only the fat content and the total calorie content of food were taken into account, then the new formulas for determining the “cost” of products, according to the organizers, also take into account the ratio of BJU, the glycemic index, vitamins, and more.

If you are not a member of WW and draw information about them from free sources, then it is quite easy to distinguish a new program from an old one. Previously, the allowed number of points was calculated depending on the current weight of the participant in the program as follows:

• 18 points for weight up to 70 kg,
• 20 points with a weight of 71 to 80 kg,
• 22 points with a weight of 81 to 90 kg,
• 24 points with a weight of 91 to 100 kg,
• 26 points for weight over 100 kg.

Now the table looks like this:

• 26 points for weight up to 70 kg,
• 28 points with a weight of 71 to 80 kg,
• 30 points with a weight of 81 to 90 kg,
• 32 points with a weight of 91 to 100 kg,
• 34 points with a weight over 100 kg.

The evaluation of the products themselves has also changed. So, for example, the cost of 1 boiled egg increased from 1.5 to 2 points.

Points cannot be accumulated (after a week they burn out). In addition, consuming less than the prescribed points is also undesirable, since otherwise the metabolism will slow down due to the fact that the body will begin to store energy. In addition, due to a lack of nutrients, starvation can begin and health deteriorate.

Advantages of the Weight Watcher System

• Versatility. You can have almost any food habits and preferences: various directions, fasting, halal, etc., as well as any fitness programs easily fit into this system;
• comprehensibility of the program. Look at the points - plan meals. Broke - counted. Do not eat up - add physical activity and increase the calorie content of the diet. What could be easier?
• Availability of required products. You can not change anything significantly in matters of grocery shopping, and you will not have problems on hikes and at parties when "you have to eat what you have";
• Availability of psychological support. Man is designed in such a way that it is easier for him to do everything. When you have a community that you're targeting, intra-group competition, excitement, and partnerships help you stay on track. And if it’s difficult for you, then you will be supported and encouraged;
• Introduction to physical activity. Stop using the elevator because it is an abstract benefit is one thing, but doing it because you can score points on a very specific cake by the weekend is quite another;
• Ability to combine Weight Watchers with many other diets if you so desire;
• Feelings of belonging. We all, with the exception of hermits and misanthropes, see the attraction in the idea of ​​being part of a covert or overt group of like-minded people. The WW Club, of course, is not Hogwarts, but still ...

Flaws

• Payment. In our latitudes, as a rule, a stripped-down free version is used, which is distributed by fans of the system. She, although also not bad, does not allow you to feel all the delights of the Weight Watchers. Real WW - operate on a commercial basis and are specially equipped with a huge amount of materials: brochures with recipes and recommendations, books, programs for calculating dish points in one click, a product database of more than 40 thousand items, online diaries and programs for smartphones, various ready-made rations, seniority in groups, congresses, conferences and much more. All this has three goals: to make the program interesting in terms of participation, to bind participants to itself for years, and not to leave willing fans a chance to get all the same for free. Participation in the official club is indeed much more effective, but it costs from $30 per month;
• If you use free information sources to comply with the system, then you need to look up and store food and exercise score data;
• Lack of "protection against arbitrariness". In the free version in which this system can be found on the Russian Internet, there are often a large number of "rules" introduced by amateurs and existing in the original system, at best, in the form of recommendations. Depending on what kind of materials you come across, you can find both an option that is a fasting of 1000 kcal per day with complete lack of physical activity, and a complex diet with a huge number of rules and stipulations. Often the only thing these variants have in common is that they use a points system and call themselves Weight Watchers.

Is the system efficient?

In the original version, sure. Most participants actually lose 2-4 kg steadily each month until a healthy weight is stabilized.

Who started first? New York housewife Jean Nidetch. In 1961, at the age of 38, she discovered that her passion for cookies led her to 97 kg with a height of 170 cm. Mrs. Nidetsch gathered several fat friends at home and invited them to lose weight together. They met every week to check on how things were going. After two months, the number of participants grew 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 applicants were already eager to sign up as weight watchers. In 1963, Weight Watchers was officially born. Today weight watchers have 31 representative offices in different countries.

What is the point

All food is converted into points (see table). The more you weigh, the more points per day you can afford. In severe restrictive diets, the opposite is true, but that's the beauty of weight monitoring: here everything happens without too much haste. Following the rules, you will gradually move to a lighter weight category and, accordingly, reduce the number of points, that is, food. Weight Watchers - for the gradual transition from "fat" habits to "slender". So, people weighing up to 70 kg can eat food for 18 points per day, 71-80 kg - for 20 points, 81-90 kg - for 22 points, 91-100 kg - for 24 points, more than 100 kg - by 26 points. By eating less than it should be, you can save 4-5 points for a couple of days in advance, for example, for an upcoming party. Any physical activity (walking, fitness, etc.) you earn additional points. No pills and starvation, you can eat absolutely everything. However, a Big Mac will cost 12 points, and seven bananas - 7 points. Everything eaten during the day is recorded in the points diary. Every week - a group meeting with a report on how the weight loss is going, weighing and discussing a new topic, for example, how to stop stress eating.

How the diet works

Weight control is no different from other low-calorie diets, so vegetables and fruits have 0 points or 1 point, and sweet, fatty and starchy foods have much more. Meetings serve as a serious stimulus: there is an opportunity to speak out, mutual support and healthy competition.

How to go to it

Based on your current weight, determine how many points per day you are entitled to. Start keeping a diary in which you record food and physical activity, weigh yourself once a week. Create a support group and set up meetings with each other online or offline, discuss achievements and weaknesses, exchange tips. You can charge a penalty for busting with points.

How many times a day should you eat

Four or five on the principle of "one meal - one dish." Learn to feel the golden mean: do not eat up to satiety, but do not starve either.

Duration and result

This diet can be followed for life. In the first two weeks, weight loss will be 1-3 kg, then 1-2 kg per week until you reach your normal weight.