Looking for information on the old Weight Watchers diets and exchange programs?

Before points became a thing, Weight Watchers was a carefully designed lifestyle program that was patterned after the diabetic exchange plan popular at that time. Firmly rooted in nutrition and lower in carbs than traditional low-calorie diets, the older Weight Watchers programs were healthy alternatives to very low-carb plans like Atkins and Protein Power.

Here, you will find all of the information that I have been able to collect from across the web, personal communication with old Weight Watchers members, and my own recollection of what these plans consisted of when I was a Weight Watchers member myself.

Unfortunately, all of the booklets I bought and paid for decades ago disappeared after a divorce, so I have tried to reconstruct these lifestyle plans the best I could.

I also plan on adding information about past points programs for those who either can't afford to join Weight Watchers or those who prefer the old Weight Watchers programs better.

If you have any questions about the programs or have additional information you'd like to add, you can either leave a comment at the bottom of any article on this site, or contact me at:


Colorful Hard-Boiled Eggs Standing in a Row

Can't Afford to Join Weight Watchers? 5 FREE Alternatives - If you're interesting in the Weight Watchers Smart Points program, but you can't afford to join, this articles offers 5 easy alternatives that will show you how to do Weight Watchers at home for free.

Looking for the Old Weight Watchers Exchange Plan? - My personal experience with one of the older Weight Watchers Exchange Plans before they switched to the Quick Start method. This article goes into great detail of what you can eat, how much of each exchange you can have, and how to handle the weekly calorie allotment for extras.

Weight-Watchers Quick-Start Programs – In an effort to get more people to join Weight Watchers, the old exchange program evolved into something WW called Quick Start. Each year, the company came out with a new plan, so this post introduces you to those changes and gives a general overview for the Quick Start program and Quick-Start Plus.

Old Weight Watchers Exchange Program Adaption from ILRulesGrrrl – The old Weight Watchers Exchange programs were fairly strict in what you could or couldn't eat. However, the rules were simply a way to make counting calories easier. If you're looking for a way to tweak those old diets, ILRulesGrrrl contacted me, and offered to share her own adaption to the plan.

Weight Watchers Online Review – My Opinion – In January of 2012, I joined the online version of the PlusPoints Program. I was interested in seeing what Weight Watchers had evolved into and getting back into the swing of a nutritious, balanced diet. Weight Watchers had worked well for me in the past, and since I was no longer interested in low-carb diets, I gave it an honest shot. This article details my experience and why that program didn't work for me.

Weight Watchers Old Exchange Program – After leaving a low-carb diet, I struggled for awhile with where to go next. This article recounts a part of that struggle and talks about the 1985 Weight Watchers Exchange Program that I personally followed, as well as the update in 1992, and gives some potential reasons for why I might have hit the wall when I was a Weight Watchers member.

Lessons from Weight Watchers: Portion Control and Balance – Letting go of a low-carb diet was extremely difficult for me, so this article deals with the overall nutritional lessons I learned from being a Weight Watchers member when I was younger. The article discusses why a balanced diet and portion control is essential to regaining your health, and offers reasons why the old Weight Watchers programs can help you chuck the dieting mindset.