Weight Watchers and Intermittent Fasting: A Winning Combination for Weight Loss

When it comes to weight loss, finding a sustainable approach is key. With Weight Watchers and Intermittent Fasting, you don’t have to restrict what you eat—just when you eat it. These two programs are among the least restrictive diets you'll ever try, making them easy to incorporate into your lifestyle. Both have high success rates, allowing you to enjoy foods like chocolate chip cookies or Cheddar Pie biscuits. The key is knowing their point value, calculating it, and eating them during your fasting window.

What Is Intermittent Fasting?

The idea of fasting might sound intimidating, but intermittent fasting is far from extreme. It’s an eating pattern where you eat during specific periods and fast during others. For example, if you finish dinner by 7 PM and don’t eat again until 11 AM the next day, you’ve fasted for 16 hours. The 16:8 fasting schedule, where you fast for 16 hours and eat during an 8-hour window, is one of the most popular approaches.

Intermittent fasting isn’t about restricting what you eat, but when you eat it. When combined with Weight Watchers, it’s a simple and effective way to manage your weight without feeling deprived.

Benefits of Intermittent Fasting

Combining Weight Watchers with intermittent fasting offers numerous benefits, some of which might not immediately show up on the scale but are essential for long-term health:

• Improved Heart Health: Intermittent fasting can improve risk factors for heart disease, including blood pressure, cholesterol levels, triglycerides, and inflammation.
• Better Hydration: You'll naturally drink more water, which is crucial for overall health and weight loss.
• More Freedom: You have greater flexibility in what you eat within your fasting window.
• Less Bloating: Many people experience reduced bloating and improved digestion.
• Increased Physical and Mental Clarity: Fasting can boost your energy levels and mental focus.

How to Combine Weight Watchers and Intermittent Fasting

The beauty of combining these two approaches is their simplicity. You follow the Weight Watchers point system during your eating window and adhere to the intermittent fasting schedule that works best for you. Popular fasting schedules include:

• 12:12: 12 hours of fasting, 12 hours of eating.
• 16:8: 16 hours of fasting, 8 hours of eating.
• 20:4: 20 hours of fasting, 4 hours of eating.

The key rule during fasting is to stick to unflavored water and black coffee. When your eating window opens, enjoy your meals within your daily points, keeping an eye on carb quality.

Sample 16:8 Fasting Schedule

• 6 AM: Black coffee
• 11 AM: Breakfast
• 1 PM: Snack
• 3 PM: Lunch
• 6 PM: Dinner

During your eating window, it’s important to focus on nutritious foods, especially if you're only eating two meals. Healthy fats like avocado and coconut oil can help you reach your points if needed. If you’re still hungry towards the end of your eating window, consider zero-point foods to satisfy your appetite without going over your daily limit.

Exercising While Fasted

Fasted workouts can be highly effective for some people. If you can handle exercising without eating beforehand, it can enhance your weight loss efforts. However, listen to your body—if you need fuel before a workout, that’s okay too. The important thing is to stay active and consistent with your exercise routine.

How Quickly Will You See Results?

Intermittent fasting can yield quick results for some, but it’s not about losing weight as fast as possible. It’s about adopting a healthy lifestyle that you can maintain long-term. Many people notice weight loss within the first week, but it can take 6-8 weeks to see significant changes. Remember, everyone’s body responds differently, so be patient and stay committed.

The Importance of Water During Fasting

Staying hydrated is crucial, especially during your fasting hours. Water helps curb hunger and supports your weight loss efforts. Aim to drink half your body weight in ounces of water daily. If you find plain water unappealing, try sparkling water or add a slice of lemon during your eating window.

How to Get Started with Intermittent Fasting

Now that you have all the details, it’s time to start your journey with intermittent fasting and Weight Watchers. When it’s time to eat, sit down, make yourself a plate, and enjoy your meal. It’s easy to fall into the habit of eating on the go, but taking the time to savor your food can make a big difference in your overall satisfaction and success.

By combining these two powerful strategies, you'll be on your way to achieving your weight loss goals while still enjoying the foods you love.