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There’s no fixed membership period; many people who join Weight Watchers stick with it even after they’ve shed unwanted pounds. You can eat whatever you want—provided you stick to your daily PointsPlus target, a number based on your gender, weight, height, and age. You can find the points values of more than 40,000 foods on Weight Watchers’ website. Processed choices like bologna usually have the highest point values (meaning they should be eaten in small amounts or less often) while fresh fruits and vegetables carry zero points, so you can eat as many as you’d like. That’s because they’re high in fiber and are more filling than, say, a candy bar. (Fruit juice, dried fruit, and starchy vegetables don’t count as freebies, since they’re higher in calories.) Weight Watchers also pushes specially- designated Power Foods, or the best choices among similar foods. If you’re mulling 10 types of canned soup, for example, you can quickly see which has the least sugar and sodium, the most fiber, and the healthiest types and amounts of fat.

The company offers hundreds of recipes, each with a PointsPlus value, to show how it fits into your eating plan. If you’re preparing a dish that’s not listed in the database, you can calculate points ingredient by ingredient, using tools on the company’s website.

Weight Watchers isn’t only about what you eat; support is also a big component. Though you can choose to follow the plan online only, the company says dieters lose about three times more weight if they attend weekly meetings, too. What happens during those get-togethers? You’ll swap weight-loss tips and recipes with other members, and step on the scale for a confidential weigh-in.

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