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Your Weight Watchers of Philadelphia
Weekly Newsletter

This week...The last of the 5 part series ...
'Your Secret Weapons
for Losing Weight and Getting Healthy'

This week's Secret Weapons come from Forbes Health, who named Weight Watchers among the top 5 weight loss plans that are easy-to-follow. The article highlights expert advice on finding an easy weight loss plan that works for you, as well as the latest research; it notes that Weight Watchers is unique in that there’s a strong emphasis on emotional support, leading to higher compliance.
This article highlights expert advice According to Forbes Health:
Although many different “fad” diets are available, a balanced lifestyle and nutritious food plan are key to healthful living and better weight control. Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes. In this article, we provide 10 tips for on finding an easy weight loss plan that works for you, as well as the latest research on five popular diets including Weight Watchers. Please read on ...

People can lose weight and maintain this loss by taking several achievable steps.
These include the following:

Ed note:

All 10 are Weight Watchers practices–
Looks like we got you covered!

Weight Watchers 4 Pillars encompasses all of the items recommended by Forbes
A happy African American man and woman couple in their thirties sitting outside having a healthy breakfast
1. Eat varied, colorful, nutritionally dense foods
Eat a delicious, nutritious diet. Planning and ZeroPoints foods get you there! Healthy meals and snacks should form the foundation of the human diet. Weight Watchers did the figuring based on your height, sex, weight and age, and you plan your own food plan! nothing is excluded.
Happy cute lady at home write notes on a diary while drink a cup of tea and rest and relax taking a break. autumn colors and people enjoying home lifestyle writing messages or lists. Blonde curly
2. Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
3. Engage in regular physical activity
Regular physical activity and exercise can help a person lose weight. And is vital for both physical health and a positive mindset. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle. If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels: taking the stairs, raking leaves, walking the dog, gardening, dancing, playing indoor and outdoor games, parking farther away from a building entrance.
Young woman drinking water in the autumn park
4. Eliminate liquid calories
It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits. Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon, cucumber or orange to water provides refreshing flavor.
5. Eat mindfully
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat. Making more healthful food choices is a direct outcome of becoming more in tune with the body. People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.
6. Stimulus and cue control
Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece. By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.
7. Plan ahead
Stocking a kitchen with healthy foods and creating meal plans will result in more significant weight loss. People looking to lose weight or keep it off should clear their kitchen of junk foods and ensure that they have the ingredients on hand to make simple, healthy meals. Doing this can prevent quick, unplanned, and careless eating. Planning food choices before getting to social events or restaurants make the process easier.
8. Seek social support
Having social support is a great way to stay motivated.
Embracing the support of loved ones and friends is an integral part of a successful weight loss journey.
Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.
Other avenues of support may include:
  • a positive social network (You get that at Weight Watchers)
  • group or individual counseling (You get that at Weight Watchers)
  • exercise clubs or partners The Oxford Valley group formed a walking group called the Turtles! You get that at Weight Watchers, too
  • employee-assistance programs at work You get that at Weight Watchers!
Learn more>

Ed Note: We're always here for you at Weight Watchers!
We know where you've been because we've been or are there! And we know where we're going ... together!
9. Measure servings and control portions
Eating too much of any food, can result in weight gain. Portion control is extremely important and people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.
The following size comparisons can be useful for monitoring food intake when dining out:
  • quarter of a cup is a golf ball
  • one-half of a cup is a tennis ball
  • 1 cup is a baseball
  • 1 ounce (oz) of nuts is a loose handful
  • 1 teaspoon is 1 playing die
  • 1 tablespoon is a thumb tip
  • 3 oz of meat is a deck of cards
  • 1 slice is a DVD
These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.
10. Stay positive
Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.
  • Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult. The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.

Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.
Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight.
are you thinking of making changes?
Making the leap from thinking about change to taking action can be hard and may take time.
But if not now, when?Asking yourself about the pros (benefits) of changing your habits may be helpful. How would life be better if you made some changes?

Think about how the benefits of healthy eating, activity, a good mindset and enough sleep–the components that comprise the WW 4 Pillars – will improve your life.

You may find that
Weight Watchers is the answer

Everyone in your Workshop chose to make that hard first step ... once you do, you will move with the group onto better health and a more fulfilled life! Good foods–not being deprived–knowing that it may help control blood glucose and protect you from a serious disease. Why wait?

You may learn more about the benefits of changing your eating and physical activity habits by coming to a Weight Watchers Workshop. This knowledge may help you take action to get to your goal once and for all...

Take 30 minutes for you!

this week's letter from deb w
general manager and voice of philadelphia
November 9, 2022

Hello WW Philadelphia Members,
Have you noticed how very many situations we face - for which we can find ourselves less than prepared ... that even though we try to keep our focus on our healthy lifestyle, things happen that catch us by surprise. We can't always be in control. One of those is eating out.
Eating at restaurants is so different than it was when I was a child. We very seldom ate out as a family and my parents didn’t go out on date night either. It had to be a very special occasion and usually a grandparent was picking up the check.
Today some people eat out as often or even more often than they eat at home. There lies the problem. If we’re eating out because it’s a special celebration, we need extra Points to spend. If we’re eating out because it is breakfast, lunch, dinner, or coffee time, we need to consume the regular number of Points we would eat at each situation.
Let’s look at celebratory eating out. This time of year can have many celebration situations, from family get-togethers to the once a year get together of school friends over brunch.
  1. First tip, make yourself familiar with the menu. Restaurants have websites and their websites have menus. We can decide ahead of time how we want to spend our Points budgets and what we’d like to indulge in.
  2. Second tip, try to be the first to order. Ordering first helps me avoid the “change my mind” situation where everything someone else is ordering sounds better than what I was going to order.
  3. Third tip, portions at most restaurants are oversized. Use your hand to estimate portions. (I said your hand, not the largest hand at the table.) Your palm is about the size of 4 ounces of protein, your thumb pad is about a tablespoon of sauce and the pad of your index finger is about a teaspoon of butter or EVOO. Taking a portion of a meal home for lunch the next day is always a great way to handle the larger and usually higher Point portions.
  4. Fourth tip, starting dinner with a broth-based soup or a salad with a vinaigrette is a smart way to take the edge off the hunger and keep total Points for the meal a little lower. Does anyone remember the fork dipping in the salad dressing or sauce trick?
  5. Fifth tip, be watchful of the Points we can consume in drinks. Strawberry lemonade with free refills and some cocktails are loaded with calories and can go down pretty easily.
  6. Sixth tip, have a few bites of a shared dessert. Don’t leave the table feeling deprived.
Building the skills to handle planned and unplanned meals out, at restaurants or in someone else’s home, is a major skill. It’s not something I learned overnight. Give yourself some grace and time and you’ll be proud of yourself come January.
Deb Wright
General Manager
Voice of Philadelphia
Four Pillars of a healthy weight loss program
Stay within your Points Budget dining out. Enjoy a glass of wine (or 2?).
Feel comfortable when exercise feels hard.
Watching that next movie can get in the way of weight-loss goals.
Plan out the smartest choices for your night out
twists on restaurant classics
Pizza! Burgers! Fries! Nachos! Chili!
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