Old Weight Watchers Exchange Program 1980s 1990 Quick Start Success

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My Experience with WeightWatchers Old Food Based Exchange Plan VS. The WW Points Based Programs

Did you ever have a nagging thought that you just couldn’t get out of your head? Here’s one that I’ve been wrestling with for a while now:

“The old Weight Watchers food based exchange program (Quick Success) from the late 1980s / early 1990s was better for my personal weight loss than counting Points”

This would be quickly followed by: “How could that be?” “You’re nuts.” “Weight Watchers is a huge public company that knows a lot more than you do.” “It’s so retro.” “It’s just because you learned it first, it’s the plan you had initial success with and became a lifetime member following.” “You’re being nostalgic.”

I did lose weight and become a lifetime member following, Quick Success, Weight Watchers food based exchange program, long before they switched over to Points. I followed the plan, learned a ton about healthy balanced eating and portion control and consistently lost weight week after week.

Naive and cocky, I failed to take maintenance seriously. I thought I’d be able to go it alone—a big mistake in retrospect. Live and learn. I now know that I need systems, discipline, accountability and support to maintain a happy healthy weight. It’s a lifelong journey.

Martha McKinnon’s Weight Watchers Story: Part 1

Martha McKinnon’s Weight Watchers Story: Part 2

Martha McKinnon’s Weight Watchers Story: Part 3

How I Came to the Conclusion that WW Food Exchanges Was Better than Points

Recently, I had a lightbulb moment: While I learned the Weight Watchers Points and Points Plus systems, and know how to calculate them, I don’t think in terms of Points, I think in terms of numbers of servings of food groups. What I learned way way back in that early 1990s Weight Watchers exchange plan has stuck with me all these years.

I think because it’s logical. You eat real food from all the food groups: starch, protein, fat, fruits, vegetables, and dairy. You are allotted so many servings from each food group every day. Once you learn serving sizes and number of servings, it’s easy to stay on track.

This way of eating was first developed for diabetics as a way to keep their blood sugar stable. And it worked really well for me. It’s a healthy balanced way of eating. It was “clean eating” back before such a term even existed.

Food exchange programs like this have been around for decades and are well tested. There’s nothing sexy, flashy or trendy about them, but they work. With exchanges you never forget that you are talking about FOOD.

So, while counting points works for some people, so does counting counting calories or food groups, and I think it’s a whole lot simpler, which is important when you are prone to laziness the way I am. When it comes to weight loss, simple is the only thing that has ever worked for me.

Then I read this interesting article in the NYT Article, which agreed with me and essentially said…

“…Recognizing this new evidence, the scientists on the 2015 Dietary Guidelines Advisory Committee, for the first time in 35 years have sent recommendations to the government without any upper limit on total fat. In addition, reduced-fat foods were specifically not recommended for obesity prevention. Instead, the committee encouraged consumption according to healthful food-based diet patterns

The limit on total fat is an outdated concept, an obstacle to sensible change that promotes harmful low-fat foods, undermines efforts to limit refined grains and added sugars, and discourages the food industry from developing products higher in healthy fats. Fortunately, the people behind the Dietary Guidelines understand that. Will the government, policy makers and the food industry take notice this time?”

It turns out the scientists on the 2105 Dietary Guidelines Advisory Committee for the US, agree with me 🙂 We should learn to eat according to healthful food-based diet patterns, just like I learned to do back with that old Weight Watchers Quick Start Exchange Program.

The sad thing is that US dietary policy and Weight Watchers can’t change on a dime. It will take years or decades for this information to make its way out to the masses. In the meantime folks will continue to struggle with low fat diet thinking.

Why I Think the Old Weight Watchers Food Based Exchange Plan Was Better for Weight Loss

I learned healthy balanced eating and portion control. It was not as restrictive as the Old Original Weight Watchers Plan from the 1960s, but more so than today’s approach which doesn’t provide enough structure and discipline for some folks.

I believe that when you are learning a new skill, such as healthy balanced eating, you need to start with the basics. You need clear instructions and guidance. You essentially need to be told what to do. You need training wheels until you learn to find your balance and begin riding without them.

We somehow have gotten to the place in our development where many of us are completely confused about how to feed ourselves in a healthy balanced way. We are overwhelmed by conflicting information. I was lost and confused when I first began WW back in the early 1990s.

WW Quick Success with it’s food based exchanges taught me a healthy balanced approach to eating that I’ve carried with me through to today.

The exchange lists group foods together because they are alike. Foods on each list have about the same amount of carbohydrate, protein, fat and calories.

Basics of the Weight Watchers Food Based Exchange Weight Loss Program

Under the Weight Watchers Quick Success Program, as a woman, I was allowed the following each day:

2-3 fruit exchanges
3+ vegetable exchanges
5-6 protein exchanges
2-3 bread/starch exchanges
3 fat exchanges
2 milk exchanges
Beginning with the 5th week 1 optional floating exchange
Optional calories per week: no more than 150 week 1, no more than 200 week 2 no more than 300 week 3, no more than 400 week 4, no more than 500 week 5 and beyond.

*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange

Once you had used up your exchanges and optional calories, the only choice was to supplement with vegetables if you were still hungry. There were days when I ate a lot of vegetables 🙂 Green beans and salsa were a particular favorite.