How to Follow Weight Watchers Flex Plan


Following the Weight Watchers Flex Plan can be a relatively simple and effect method for weight loss. The plan offers guidelines for proper nutrition, variety, planning, and exercise to encourage weight loss or maintenance. On the Flex Plan you can eat any food you want as long as you stay within your personalized daily points target.

Calculate your points. To calculate your daily point total for the Flex plan you will first need to get weighed at a Weight Watchers meeting. There is a quiz in the Weight Watchers "Getting Started" guide that will help you calculate your necessary daily points. Simply answer the questions on the quiz and add together the totals to determine your daily point intake on the Flex Plan. If you have a very active career you will receive more points, and there are also other factors on the quiz that will raise and or lower your point levels. If you are a nursing mother make sure to add an extra 10 points to your day to facilitate your baby’s needs.

Eat proper portions. Portion control is a very important factor in your daily eating habits. Measure or weigh your food to guarantee that you won’t get more, or less, than you should get for the points you are counting. There are also tips in the "Getting Started" guide that will help you to determine portions when you do not have access to measuring tools. Recheck your portion sizes periodically. They have a tendency to grow as time passes.

Eat a variety of foods daily. Doing so will help you to maintain health and wellness. Fruits and vegetables should be the focal point of your meals. Include at least 5 servings of fruits and or vegetables in your meals each day. Whole grains are rich in vitamins, minerals, fiber, and other protective substances. Make sure to check the labels closely to identify the whole grain rich foods. Following a diet that is rich in whole grains may reduce your risk of heart diseases, and possibly some cancers. Include one or two servings of protein a day to keep up your energy levels. Lean cuts of meat will give you more value for the points you are using.

Drink low-fat milk and water. Low-fat milk products provide protein, zinc, riboflavin, vitamin D, and calcium. Include 2 servings of milk and milk products each day. If you are a teenager or are over 50 increase your milk servings to 3 to supply your increased need for calcium. Drink least six glasses of water a day. Water is needed for almost every chemical reaction in your body, and also helps to keep you hydrated and feeling well.

Make sure to exercise. Being active has many health benefits including weight loss, improved mood, increased self-esteem, lower risk of developing or dying from heart disease, blood pressure control, healthy bones, muscles, and joints, and a lower risk for cancer and type 2 diabetes. Weight Watchers advises that you participate in some form of activity for 30 minutes at least 3 times a week for well-being and consistent weight loss.

Tips & Warnings

  • Contact your doctor before starting an eating plan if you are severely overweight or have a chronic disease.

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