WW (Formerly Called Weight Watchers)

Written by Lori M. King, PhD, Nicole Schmidt
Medically Reviewed by Melinda Ratini, MS, DO on January 12, 2025
11 min read

The WW program (formerly known as Weight Watchers) is a weight loss plan aimed at helping people make healthier food choices without having to follow a strict diet. 

Instead of counting calories, WW assigns points to different foods based on their nutritional value. When you sign up for WW, you’re given a daily and weekly Points Budget to “spend” on foods of your choice. This means you can enjoy treats, such as a scoop of ice cream, as long as you stay within your points limit. The idea is to encourage balanced eating while still allowing for flexibility. The program also encourages exercise by rewarding it with activity points, which get added to your weekly food points.

Depending on the plan you choose, you can also gain access to workshops, one-on-one coaching, or guidance from registered dietitians.

How did WW start?

WW has been around since 1963. The program was started by Jean Nidetch, who was tired of fad diets that didn’t work. Two years earlier, she had joined a 10-week weight loss program run by New York City's Board of Health. While she did lose weight, the program lacked the support she needed to stay motivated. So, she decided to start her own weight loss group, inviting friends to meet in her living room and talk about their goals each week.

These small gatherings eventually grew into the program that exists today, changing to include advances in science, nutrition, and technology along the way. In 2018, Weight Watchers rebranded to “WW” as a way to reflect its bigger focus on overall wellness, not just weight loss.

WW comes up with your plan by having you answer a series of questions about yourself, including your eating and activity habits. Then it gives you your own daily budget of points for food and motivates you to not exceed it. Earlier called “SmartPoints,” these points are also known as “PersonalPoints.” Each food has a point value based on calories, saturated and unsaturated fats, protein, fiber, and added sugar.

The PersonalPoints program encourages you to enjoy foods with unsaturated fats, fiber, and lean protein. It nudges you to cut back on stuff with added sugars and saturated fat.

You’ll then follow the program via the WW app, where you can track everything from your PersonalPoints budget to your daily meals, water intake, sleep, activity, and weight loss. You’ll be guided not only on what to eat but also on how to move more and sleep better. And if you want, you can add one-on-one meetings and personal coaching.

You can choose a plan on the WW website. If you’re unsure which one to pick, WW has a free online quiz to match you with the plan that best fits your health goals. 

After signing up, you’ll answer some questions in the WW app, which will create your personalized nutrition plan and Points Budget.

As of January 2025, WW offers a couple of different plans:

Points Program. This option includes your personalized Points Budget, a food plan, the WW app, and access to registered dietitians for those with qualifying insurance. The points program also gives users access to Connect, an in-app forum where members can share their progress, photos, and motivational quotes. The starter fee is $20, and the monthly membership fee is $23. WW also often has commitment plan bundles, where they waive your membership fee and offer a lower monthly fee for a set period. For example, you might pay $15 a month for a three-month membership, or $10 a month for 10 months. After your commitment period ends, you would start paying the standard fee of $23 a month.

Workshops. This option includes all the same benefits as the Points Program but with the addition of unlimited workshops (either in-person at a studio location or online) and expert coaching. Each WW workshop is 30 minutes long. You’ll discuss nutrition and behavior techniques with your WW coach and have the opportunity to chat with other members about the challenges you’re facing. You can attend as many of these meetings as you like, but coaches only discuss one technique related to weight loss, health, and wellness each week. You can even find workshops tailored to specific communities, such as LGBTQIA+ and American Sign Language.

For this option, the starter fee is $20, and the monthly membership fee is $45. But WW also often offers discounted commitment plan bundles, such as a three-month membership for $30 a month, or a 10-month membership for $25 a month. After your commitment period ends, you will pay $45 a month.

Weight loss medication. This option includes all of the benefits of the Points Program and workshops but comes with the addition of a treatment plan and prescription for weight loss medication if you qualify. Those in this tier also have access to a care team, including doctors, dietitians, and fitness trainers. This plan starts at $74 a month, but WW often offers discounts on the first month.

WW doesn't categorize foods as “good” or “bad,” but rather more nutritious and less nutritious choices. WW assigns a value to foods using a proprietary formula that takes into account the calories and nutritional content of the food (Points). In general, more nutritious foods have fewer Points values than less nutritious foods.

No foods are forbidden; you simply track what you eat using the WW app and try to stay within your daily and weekly Points Budgets. Your age, weight, height, sex assigned at birth, and weight loss goals are used to make a daily and weekly Points target. As long as you stay within your daily target, you can spend them any way you’d like, even on beer, pizza, and dessert. In addition, if you don’t use all of your points in a single day, you can bank up to four each day into your weekly budget in case you want to treat yourself on the weekend.

Also, there are over 200 foods that are high in fiber and protein that have no points (ZeroPoint foods). WW intends for you to make these the foundation of your regular eating pattern because they help you feel full longer so you can lose weight without feeling hungry. You don't have to track these foods and you can reportedly eat as much of these as you like.

Examples of ZeroPoint foods include:

  • Non-starchy vegetables, such as asparagus, green beans, Brussels sprouts, broccoli, mushrooms, onions, and tomatoes
  • Fruits
  • Corn and popcorn
  • Beans, peas, and lentils
  • Tofu and tempeh
  • Fat-free yogurt and cottage cheese
  • Fish and shellfish
  • Lean meat

Every diet has pros and cons — some more than others. What works for one person may not suit someone else's lifestyle or preferences.

Benefits of WW

Some of the benefits include:

It's balanced and flexible. No foods are off-limits, and you can find recipes that will work with any preference, including vegetarian, vegan, Kosher, Halal, low-salt, and low-fat. Since you aren't following a specific meal plan, you can choose the foods you want to eat and portion them out according to your Points Budget. The inclusion of nutritionally balanced ZeroPoints foods that you don't have to measure or track also helps keep this diet balanced and flexible. 

It teaches you lifelong skills. Part of the problem with restrictive diets is that you may gain the weight back when you go back to eating normally. However, using the app every day teaches you skills such as:

  • How to pick a variety of foods that give you balanced nutrition on most days
  • How to measure your portions
  • How to track your food intake

WW also offers a lot of resources to support your learning, including a database of healthy eating tips and recipes, advice for when you're struggling, and the opportunity to get support online from other members.

You usually lose weight in a slow, steady way. Restrictive diets can make you lose weight quickly, but the results usually don’t last. They can also cause energy dips, mood swings, and even muscle loss, making them hard to keep up. A healthier rate of weight loss is around 0.5-1% of your body fat each week, or 1-2 pounds for most people. According to WW, this is the amount its members can expect to lose. By focusing on building sustainable habits, such as creating a better relationship with food and exercise, WW promotes gradual weight loss that’s easier to maintain over the long term. 

It promotes exercise. When you sign up for WW, you’ll answer a few questions about your fitness, and WW PersonalPoints will recommend daily and weekly activity goals around that. 

Cons of WW

Some of the drawbacks are:

It can be expensive. The most affordable WW plans start at $10 a month, but these require a 10-month commitment. Over time, the cost can add up, especially once the promotional rate ends and the regular membership fee kicks in. Additional features, such as workshops, are also an extra expense.

Counting points can be tedious. While the WW app has features that make counting points easier — such as the ability to analyze recipes directly from the internet — it still requires consistent effort and attention, which some people may find time-consuming or overwhelming, especially in the beginning.

You need to weigh in weekly. WW members are expected to weigh in at least once a week, either at their wellness check-ins, at a WW studio, or at home. While having a routine around the scale can help you track progress and keep you accountable, it might feel stressful or discouraging for some people, especially if you don’t see consistent results.

May lead to unhealthy dieting. Some studies that have looked into the impact of diet and fitness apps found they can sometimes cause disordered eating behaviors — especially in younger women. The focus on tracking every detail can create an unhealthy obsession with food, exercise, and weight, which may lead to anxiety around eating or feelings of guilt for not meeting goals.

Kathleen Zelman, a registered dietitian and nutrition consultant, explains that WW has been a consistent and reliable weight loss plan for decades. “I’ve been an advocate my entire career,” she says.

Does WW work?

Because WW has been around for more than 60 years, its effectiveness has been widely studied. Research confirms WW not only helps people lose weight but also keeps it off. Zelman credits a big part of the program's success to its built-in support network. 

“Whether you get it from your family or from professionals, support is really critical in helping people make those behavior changes,” she says. In WW, that support comes in the form of weigh-ins, meetings, and coaching. “It's like meeting a friend for a walk. When somebody's counting on you, you're more likely to do it.”

Zelman adds that the best diet is one that you can stick with, and that's why WW has survived the test of time. “It really focuses on a sustainable lifestyle,” she says, “one that teaches and educates you and really helps you on your journey toward a healthier weight.”

Is it good for certain conditions?

WW focuses on healthy habits, which means you can tailor your plan to fit your specific needs — including help with managing many chronic conditions. Zelman points to diabetes, high cholesterol, and digestive issues as examples, where WW can be adjusted to focus on low-glycemic foods to control blood sugar, heart-healthy foods, or high-fiber options to promote gut health. “Because of its customization, WW can help almost anyone better manage a healthy diet,” she says.

If you have kidney disease or another condition that severely limits what you can eat, Zelam recommends consulting a registered dietitian to help you make sure your program is meeting all of your needs, since these conditions need to be monitored more closely. Those with a history of eating disorders should also talk to their doctor before trying any weight loss plan.

Planning out your meals can save you time and money while helping you keep your weight loss goals on track. Here’s a sample of what a day on WW might look like: 

Day 1:

Breakfast. Avocado toast on brown bread with cherry tomatoes and dried chili flakes (5 points) 

Lunch. Ham, mozzarella, and artichoke omelet with mozzarella and a side salad (3 points)

Snacks. 5 ounces nonfat fat Greek yogurt and berries (0 points), tortilla chips with fresh salsa (2 points)

Dinner. Cod, chorizo, chickpea traybake with red onions, cherry tomatoes, and red peppers (6 points) 

Day 2:

Breakfast. Bircher muesli with peaches, unsweetened almond milk, and fat-free yogurt (5 points)

Lunch. Tuna tapenade salad with tomato, cucumber, red onion, and feta cheese, with dressing made from olive oil, red wine vinegar, and yogurt (4 points)

Snacks. Reduced-fat hummus with raw veggies (2 points), fresh fruit (0 points)

Dinner. Pan-fried chicken breast with lemon and oregano, baby potatoes, and green beans (4 points) 

Day 3: 

Breakfast. Flatbread “pizza” with chocolate peanut butter powder, banana and coconut flakes (5 points)

Lunch. Spinach and soft cheese frittata with onions, peppers, and chives (4 points)

Snacks. Fresh fruit (0 points), banana chocolate chip mini muffin (3 points)

Dinner. Aubergine parmigiana bake with tomatoes, basil, and breadcrumbs (1 point)

Here are a few easy-to-make WW meals designed to fit within your Points Budget:

Chocolate peanut butter-banana overnight oats (2 points). Mash up half of a banana in a medium jar or bowl, then slice the remainder on top. Add ⅓ cup of oats, ½ cup of unsweetened chocolate almond milk, 2 tablespoons of chocolate peanut butter powder, and a pinch of salt and mix together. Then cover and refrigerate overnight. 

Pepperoni flatbread pizza (5 points). Preheat your oven to 425 F and line a baking sheet with parchment paper, then coat it with cooking spray. Place one piece of flatbread on the prepared sheet and spread 2 tablespoons of store-bought pizza sauce evenly over it. Sprinkle 3 tablespoons of part-skim mozzarella cheese on top, followed by 6 slices of turkey pepperoni and 3 thinly sliced mini sweet peppers. Lightly spray the top with cooking spray and sprinkle with 1½ teaspoons of grated parmesan cheese. Bake for 10-15 minutes, or until the edges are golden brown and the cheese is melted. 

One-pot taco pasta (7 points). Coat a large nonstick skillet with cooking spray and heat over medium-high. Add 12 ounces of extra-lean ground beef, 1 cup of chopped onion, 3 finely chopped garlic cloves, 1 teaspoon of ground cumin, and half a teaspoon of kosher salt. Cook for about five minutes, stirring frequently, until the beef is browned. Stir in a 10-ounce can of diced tomatoes with green chilies and 2½ cups of water, then bring to a boil. Break an 8.8-ounce box of yellow lentil spaghetti in half and add it to the pan, then stir it before covering and reducing the heat to medium-low. Cook everything together for 10-12 minutes, or until the pasta is tender and most of the liquid is absorbed. You can top the pasta with ½ cup of shredded reduced-fat sharp cheddar cheese, ½ cup of pico de gallo, and ¼ cup of chopped pickled jalapeños if you'd like.

If the thought of weighing your food or counting calories makes your head spin, the WW program might be a good fit for you. That's because the WW app does a lot of the work for you by assigning points to each food, including restaurant meals, making it easier to stay on track. With WW, you don’t have to drop any foods from your diet, but you will have to limit portion sizes to cut back on calories.

If you’re not confident in the kitchen, the premade meals and snacks offer a quick and easy way to control portion sizes and calories with minimal effort. These are available at most grocery stores.