Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Weight Watchers, now known as WW, has been a popular weight loss program for decades. It uses a flexible points system, letting you eat what you love while staying within your daily limit. With coaching, meal plans, and a supportive community, it focuses on building long-term healthy habits instead of quick fixes.
But is it the best weight loss plan available? Recent research suggests that Interval Weight Loss (IWL) may offer better long-term results by focusing on metabolism and sustainable weight management. 62% of Interval Weight Loss (IWL) participants dropped at least 5% of their body weight—and didn’t regain it. The CSIRO Total Wellbeing Diet had nearly half of its members reach the same goal in 12 weeks, while Weight Watchers (WW) Online users lost an average of 2.7 kg
Let’s explore how Weight Watchers works, its benefits and drawbacks, and how it compares to IWL.
The Weight Watchers diet is a structured weight loss program that assigns point values to foods based on calories, protein, sugar, and fat. Participants aim to stay within a personalised daily and weekly WeightWatchers Points® system to manage their weight effectively.
This program is ideal for people who:
Prefer a flexible approach to eating without strict food restrictions
Want guidance on portion control and mindful eating
Enjoy the motivation of a community and coaching support
Need an easy-to-follow system for tracking food intake
Weight Watchers operates on a WeightWatchers Points® system, assigning values to different foods based on their nutritional content. Participants track their daily intake while focusing on healthier, nutrient-dense options. The program also offers ZeroPoints® foods, which don’t count toward the daily total, making it easier to stick to the plan.
The Weight Watchers diet offers several advantages that make it appealing to those looking for a flexible yet structured approach to weight loss.
Unlike rigid diets, Weight Watchers allows participants to eat a wide range of foods while staying within their SmartPoints budget.
The program promotes whole, nutrient-dense foods while discouraging excessive consumption of processed or high-calorie options.
Weight Watchers teaches portion control and mindful eating habits that can be maintained over time.
With group meetings, an online community, and one-on-one coaching, participants get ongoing motivation and accountability.
Unlike restrictive diets, Weight Watchers allows for indulgences as long as they fit within the daily SmartPoints limit.
Instead of counting calories, participants track their food intake using an easy-to-understand points system.
By encouraging awareness of food choices, the program helps prevent overeating and emotional eating.
While Weight Watchers provides flexibility and support, it’s not without its downsides.
To access coaching, digital tools, and meal plans, participants must pay a recurring fee, which can add up over time.
Constantly logging food and calculating points can become tiring, leading some participants to lose motivation.
The point system prioritises calorie reduction over overall food quality, meaning some processed foods may still fit within the diet.
Since Weight Watchers relies on self-discipline, those who struggle with consistency may see slower progress.
Losing weight with the Weight Watchers diet requires more than just following the point system —it’s about building sustainable habits.
Learn and Follow the WeightWatchers Points® System
Understanding how WeightWatchers Points® system works ensures better food choices and more effective weight management.
Eating fresh fruits, vegetables, lean proteins, and whole grains leads to better results than relying on low-point processed foods.
Consistently staying within point limits prevents overeating and supports steady weight loss.
Logging meals regularly helps maintain awareness of eating habits and keeps progress on track.
Adding physical activity enhances weight loss, improves metabolism, and supports overall health.
Engaging with the Weight Watchers community helps with accountability and long-term success.
Some processed foods have low points but lack nutritional value—prioritise whole, high-quality foods instead.
Both Weight Watchers and Interval Weight Loss (IWL) offer structured weight loss approaches, but their effectiveness differs significantly.
The new research from the University of Wollongong found that 17.6% of IWL participants achieved a 10% weight loss, while 62% reached at least a 5% weight loss. In contrast, only 14.4% of Weight Watchers participants achieved a 10% weight loss. These findings suggest that IWL may be more effective for achieving significant weight loss.
IWL focuses on metabolism and alternating weight loss phases to prevent plateaus, whereas Weight Watchers relies on continuous calorie reduction, which can slow metabolism over time.
Weight Watchers requires constant tracking, which can feel tedious. IWL, on the other hand, promotes intuitive eating and natural weight regulation, making it easier to maintain long-term.
Weight Watchers provides flexibility in food choices but still requires tracking and point calculations. IWL takes a biological approach, allowing the body to adjust naturally without strict calorie control.
Weight Watchers is a well-established program that offers flexibility, support, and a structured approach to weight loss. However, it requires constant food tracking, a paid subscription, and self-discipline to see long-term results.
Interval Weight Loss (IWL), backed by scientific research, provides a metabolism-friendly, sustainable approach that aligns with human biology. With its proven success in long-term weight management, IWL may be the better choice for those looking for an effective, research-backed solution.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.