WW饮食评论：它可以减轻体重吗？

Healthline diet score: 4.25 out of 5

WW (formerly known as Weight Watchers) is one of the most popular weight loss programs in the world. Millions of people — including celebrities like Oprah Winfrey — have joined it, hoping to drop pounds.

2021年,该公司推出了最新的程序,PersonalPoints, which is designed to provide even more personalization than the original WW.

This article reviews how the WW PersonalPoints program works so you can decide whether it’s the right weight loss solution for you.

Diet review scorecard

• Overall:4.25 out of 5
• Weight loss/gain:4.5
• Healthy eating habits:4.75
• Sustainability:3.75
• Whole body health:4.5
• 营养质量：4
• Evidence-based:4

How it works

WW was founded by Jean Nidetch in 1963 in her home in Queens, New York.

From its humble beginnings as a weekly weight loss group for her friends, WW quickly grew into one of the most sought-afterdiet plansin the world.

Initially, WW used an exchange system, where foods were counted according to servings, similar to the diabetes exchange system.

In the 1990s, it introduced a points-based system that assigned values to foods and drinks based on their fiber, fat, and calorie content.

WW has overhauled the points-based system several times over the years, most recently launching the PersonalPoints program, which introduced a new level of individualization.

优点和cons at a glance

入门with WW

The first step in signing up for WW is to take the personal assessment, which asks questions about a user’s current health habits and goals. These include:

• why they want to lose weight
• when they’re most likely to go off-track on an eating plan
• 他们锻炼多少
• their sleep habits
• 他们当前的心态

Once the assessment is complete, WW provides a report that identifies the user’s strengths, such as exercising, and areas where they could use some help, such as making healthier food choices or getting more sleep.

After completing the assessment, users are prompted to sign up for one of these three memberships:

• Digital.WW的最基本选择是，数字计划可访问WW应用程序，以及定制的减肥和保健计划，跟踪工具，锻炼，冥想以及与WW Coach的每周入住手续。3个月或6个月的承诺费用为每周9.92美元，每月22.95美元。
• Unlimited Workshops + Digital.该计划提供了与WW教练和小组的虚拟计划以及虚拟和面对面聚会的所有内容。该计划的成本根据您所在的地区而有所不同。在我所在的地区，每周16.15美元，每月49.95美元，用于3个月或6个月的承诺。
• 一对一教练 +数字。该计划提供了从数字计划以及无限制的电话或WW教练的消息传递访问的所有内容。3个月或6个月的承诺费用为每周11.08美元，每月$ 59.95。

Additional products and services

All WW memberships include access to the WW app and all its features.

Members can also access in-person and virtual workshops or personal coaching by signing up for one of WW’s other memberships.

In addition to these services, WW offers a WW Shop that sells a large variety of WW-branded and approved items, including:

• 零食
• 厨房主食
• 早餐
• collagen powder
• 食谱
• kitchen tools
• drinkware
• kitchen storage items
• 锻炼设备和配件
• 蜡烛
• 珠宝
• skincare products
• body scales

What is the new PersonalPoints program?

WW计划认识到，尽管某些人需要额外的问责制，但其他人则可以更好地提高灵活性。

WW最personaliz PersonalPoints程序ed plan yet. It tailors a user’s daily SmartPoints budget and list of ZeroPoint foods based on the results of their initial assessment.

这是对SmartPoints和Zeropoint Foods的简要说明：

• SmartPointsare values assigned to foods based on their nutritional content. More nutritious foods, like fish and vegetables, are assigned fewer points than moreheavily processed foods像糖果和苏打水。
• 零点食品are foods and beverages that don’t count toward your SmartPoints budget. The number and types of foods that are considered ZeroPoint foods depends on the plan you choose.

While no foods are off-limits, WW recommends staying at or below your SmartPoints budget if weight loss is your goal.

WW应用程序

The WW app is packed with features for members, including a food tracker, a进餐计划工具，个性化饮食计划以及9,000多种食谱。

In addition to encouraging healthy eating, WW motivates users to stay active by assigning them a weekly fitness goal, referred to as FitPoints.

成员可以使用WW应用程序记录其活动，目的是每周达到指定数量的拟合点。

Activities like跳舞, walking, and cleaning, in addition to more traditional workouts like running and weightlifting, all count toward your FitPoints goal.

该应用程序提供健身视频和锻炼程序，以及每周对您的体育锻炼水平进行审查。

由于睡眠是健康生活方式的关键组成部分，因此WW还提供了顶空的睡眠跟踪器和服务，包括睡眠音乐，5分钟的行为改变教练和迷你融合。

Another notable feature is the app’s built-in social network, which allows members to create posts, view other members’ posts, search by hashtags, and interact with others in group forums.

Finally, you can collect “Wins” on the app for completing healthy lifestyle activities, such as going for a run or eating three meals per day. You can exchange these Wins for prizes such as WW keychains, fitness accessories, and kitchen tools.

Can WW help you lose weight?

WW使用基于科学的方法来减肥，强调：

• 部分控制
• food choices
• slow, consistent weight loss

Unlike many fad diets that promise unrealistic results over short periods of time, WW explains to members that they should expect to lose 0.5–2 pounds (0.23–0.9 kg) per week, depending on their chosen plan.

The program highlights lifestyle modification and counsels members on how to make better decisions by using the SmartPoints system, which prioritizes healthy foods.

许多研究表明，WW可以帮助减肥.

In fact, WW is one of the few weight loss programs with proven results from randomized controlled trials, which are considered the gold standard of medical research.

One study found that people with overweight who were told to lose weight by their doctors lost significantly more weight on the WW program over 2 years than those who received standard weight loss counseling from a primary care professional ( 1 ).

此外，对39项对照研究的评论发现，与接受其他类型咨询的参与者相比，WW计划的参与者减轻了2.6％（ 2 ).

Another controlled study in more than 1,200 adults with obesity found that participants who followed the WW program for 1 year lost significantly more weight than those who received self-help materials or brief weight loss advice ( 3 ).

What’s more, participants following WW for 1 year were more successful at maintaining their weight loss over 2 years than other groups.

Overall, most of the studies on the WW diet have found that participants lost an average of 10–16 pounds (4.75–7.5 kg) over the course of a year ( 1 , 3 ).

这些研究是在WW启动新的个人点计划之前进行的。尽管计划仍然强调了与以前的WW计划相同的基本原则，包括使用SmartPoint，但仍需要对新计划的有效性进行研究。

Other benefits

WW prides itself on being a realistic and flexible way to lose weight.

Especially with the new PersonalPoints program, which is tailored to the individual, users are encouraged to choose healthier, more nutritious foods.

The program also allow members to enjoy their favorite foods, as long as the items fit into their allotted daily SmartPoints value. This means members can go out to dinner or attend a party without worrying if the food served will fit into their diet plan.

Plus, WW is a good choice for people with dietary restrictions, likevegans, or those with food allergies, since members choose how they spend their SmartPoints.

Another benefit of the program is that it provides members with tools and resources for achieving a healthier lifestyle.

In particular, the WW app includes community support to help members feel connected and stay motivated by engaging with fellow members.

潜在的缺点

While WW has many benefits, there are several reasons why it may not be the best plan for everyone.

For example, to follow the program, you must be willing keep track of the foods — and their associated SmartPoints — that you consume each day.

This tedious and time-consuming task may be a turnoff for some.

相反，对于那些最关心的是自我控制的人来说，WW程序可能太宽大了。

Additionally, while the program encourages the intake of nutrient-rich foods, members can theoretically choose to eat foods that are high in sugar and low in nutrients and still stay under their set amount of SmartPoints.

Another potential downfall is that it may be too expensive for some people.

Though monthly costs vary depending on the subscription plan, the total investment might be out of reach for those on a budget.

吃的食物

Although the WW point system emphasizes whole, unprocessed foods, including vegetables, fruits, and lean proteins, no foods are off-limits.

While healthy choices are encouraged, members can choose any foods they want, as long as they stay under their daily SmartPoints allotment.

WW计划还通过提供零点食品来使健康食品更诱人，这会因人与人而异。

一些示例的零点食品可能包括水果，starchy and non-starchy vegetables, lean proteins, lentils and beans, nonfat dairy, eggs, tofu, seafood and shellfish, and some whole grains.

在WW计划中鼓励食品包括：

• lean proteins
• healthy fats
• non-starchy vegetables
• fresh, frozen, and unsweetened canned fruit
• high-fiber carbohydrates, such as sweet potatoes, brown rice, oatmeal, beans, and whole grain products

Foods to avoid

While the SmartPoints system allows members to choose any food they like, WW discourages eating foods that are highly processed or high in added sugar andsaturated fats, such as:

• sugary drinks
• potato chips
• 加工的肉
• 糖果
• cakes and cookies

但是，WW清楚地表明，只要他们留在指定的智能点，就不会食用不受限制，成员可以吃自己喜欢的小吃和甜点。

Sample menu

WW provides members with a database of more than 9,000 healthy recipes. These recipes help keep users motivated and prevent boredom in the kitchen.

WW提供的大多数用餐想法都集中在新鲜的全食。甜点食谱也可用。

Here’s a 3-day sample menu using recipes from the WW website:

Monday

• Breakfast:波布拉诺椒和鸡蛋呈深绿色breakfast sandwich
• Lunch:barbecue-ranch chicken salad
• Snack:banana–chocolate chip mini muffins
• 晚餐：roasted salmon with chickpeas, zucchini, and red pepper
• Dessert:chocolate-almond “nice” cream

Tuesday

• Breakfast:cranberry-walnut oatmeal
• Lunch:Greek-inspired veggie burgers
• 晚餐：辣鸡肉软玉米饼配山羊奶酪
• Snack:用刺山柑和莳萝贬低了鸡蛋
• Dessert:Baked apples with vanilla drizzle

周三

• Breakfast:Greek yogurt with warm blueberry sauce
• Lunch:pesto chicken salad sandwiches
• 晚餐：easy shrimp and veggie bowl
• Snack:Parmesan-thyme popcorn
• Dessert:Mini brownie cupcake

Members can choose home-cooked recipes provided by WW or eat any food they desire, as long as it fits within their SmartPoints limit.

购物清单

WW encourages members to keep减肥friendly foodson hand.

Purchasing healthy foods makes it less likely that you’ll eat highly processed foods and ensures that members have the ingredients necessary to prepare fresh, tasty meals at home.

Here’s a sample grocery list of WW-approved foods:

• 生产：fresh and frozen fruits and vegetables, plus新鲜的香草
• 蛋白质：lean meats, poultry, eggs, tofu, shellfish, frozen veggie burgers, and fish
• Dairy:low fat milk or nondairy milk substitutes like almond milk, low fat or fat-free unsweetened yogurt, fat-free cottage cheese, and regular or low fat cheeses
• Grains, breads, and pastas:brown rice, barley, quinoa, corn tortillas, whole grain bread, oatmeal, whole grain pasta or waffles, and shredded cereal
• Canned and prepared foods:tomato sauce, hummus, black bean dip, WW frozen entrees, salsa, canned beans, canned unsweetened fruits, and canned low salt vegetables
• 健康脂肪：olive oil, avocados, peanut butter, nuts, and seeds
• Seasoning and condiments:vinegar, hot sauce, mustard, dried herbs, fat-free mayonnaise, reduced-sodium soy sauce, and fat-free or low fat salad dressing
• Snacks:无脂肪爆米花，烤玉米饼片，无糖明胶和WW冰淇淋棒和冰糕

Customer reviews and brand reputation

Many reviewers are happy with WW and report that they successfully lost weight on the program. Positive reviewers say they appreciate that no foods are off-limits on WW, which makes the program a much more sustainable approach to weight loss.

当然，并非所有评论都是积极的。客户最常抱怨昂贵的早期取消费，取消会员资格的困难以及对WW定价结构的工作方式的困惑。

As a brand, WW has been around for more than 59 years and has a Better Business Bureau Rating of A+. The company also scored well during Healthline’s vetting process, as it doesn’t make unsubstantiated health claims.

While WW coaches are not required to be licensed health professionals, the company doesn’t mislead consumers into thinking that coaches are doctors or dietitians.

It’s worth noting that the company has faced legal scrutiny because of how difficult it is to cancel a WW membership.

WW vs. competitors

以下快速了解WW与其两个主要竞争对手的比较：NOOM，一个基于应用程序的减肥计划和珍妮·克雷格（Jenny Craig），该竞争对手向客户提供预制餐：

Frequently asked questions

Does WW really work?

Many people have been successful with WW, and a handful of research studies have noted that WW is good for short-term weight loss. ( 1 , 2 , 3 ).

However, more research is needed on the long-term effectiveness of Weight Watchers.

How long does it take to see progress with WW?

According to the company’s website, members can expect to lose 0.5–2 pounds (0.23–0.9 kg) per week. However, results will vary from person to person.

Is there a free version of Weight Watchers?

WW currently offers a free 30-day trial of the Digital membership. However, the company doesn’t offer a program that’s free indefinitely.