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*6 Months with Scale‡ Please note for the 6-Month Commitment plan: After your first six months at $49.95 monthly, your account will automatically renew at $54.95 monthly, until you cancel. While you may cancel your subscription at any time, cancellation will not go into effect until the end of your 6-month Commitment Plan. Thereafter, our standard cancellation policy applies.
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welcome to your amazing journey! | |
the 4 pillars of Weight Watchers | |
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Every week we cover a new topic that fits under one of these categories:
• food –Love it or leave it
• activity –Enjoy it or change it up
• mindset –What's on your mind is as key as what's on your dish
• sleep –Get your crucial 8. Naptime is a super energizer
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WW Members, Robin & Vicki | |
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This week's Workshop topic:
is my weight-loss goal right for me?
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three fast facts
/01 A healthy rate of weight loss is an average of 1 to 2 pounds per
week. Although we usually see Members lose more their first week.
/02 Everyone experiences weight loss, gains and plateaus along their
weight-loss journey.
/03 Research shows that when we set more realistic weight-loss goals,
we’re more likely to be successful.
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got a few pounds to spare? by shedding them we improve many aspects of our physical health and well-being. from our heart health to even reducing the chance of some cancers. then there's looking terrific in those baring summer fashions! coming up!
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why is it hard to lose weight?
Our bodies are designed to hold onto as much fat as possible to store for times when food may be scarce. That makes losing weight difficult for most people. Factors at play include genetics, age, race and ethnicity, diet, physical activity, hormones, and social factors.
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make it easier! 10 sensational snippets! | |
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0/1 check our attitude
If you're only on a health kick to lose weight or look a certain way, it will be hard to lose weight permanently. Weight loss is a fine goal, but finding something else to motivate you can help.
It takes time to lose weight, and you need to motivate yourself throughout the journey. Keep in mind it didn't come on fast, it's not leaving fast either! One way is to find more reasons to be healthy. Remind yourself of all the benefits of exercise, including increased energy, better moods, and an improved night's sleep, just to name a few.
By Paige Waehner, CPT
co-author of "The Buzz on Exercise & Fitness."
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WW Members, Robin & Vicki | |
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0/2 our workouts
If you don't work out consistently enough, it's hard to lose weight. Yes, it's possible to lose weight following the Weight Watchers program no diets alone, but you'll likely hit a plateau at some point.
We don't need to spend hours in the gym; you only need to set up a reasonable workout schedule that you can follow each week. It's not about killing ourselves with workouts—it's about finding something you like and that you'll continue with for the long term.
That means getting rid of activities we hate and building a program around what we enjoy, even if it doesn't exactly follow the exercise guidelines. We have to be willing to be more active on a regular basis — not just for a week here and there.
Current U.S. guidelines recommend at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity aerobic activity per week. Aerobic activities should be performed in episodes of at least 10 minutes.
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WW Members Mallory and Justine | |
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0/3 changing the way we eat
Changing how we eat is another thing we must commit to for long-lasting weight loss. That means working to replace unhealthy foods with healthier, smart choices and doing that most of the time. We should Never deprive ourselves, though; we'll find ourselves dreaming of pizza and risk the chance of eating a whole pie in one sitting!😳
Some ideas to help include
For permanent weight loss, we need to pay attention to what we eat and make good choices more often than not. A structured diet eventually ends, but healthy eating never stops. In other words, there will never be a time when you're done eating good food; especially after you get the taste of fresh, clean food. And yes, you can have your cake...REAL food for real people.
How often have you heard, "when I'm off this diet, I'm going to have a chocolate ice cream sandwich! Well, on Weight Watchers, go for it! It's part of life. It's part of Weight Watchers.
In the end, it's not about cutting out everything we love. It really comes down to being willing to take an honest look at what you eat and what you really enjoy.
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0/4 our lifestyle
If we want a healthy life, we have to be willing to change how we live. It doesn't mean changing everything overnight, but simply being open to new ways of doing things. Among some things you might need to change for a healthier life:
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Break unhealthy daily routines. You may need to get up earlier to prepare your lunch or squeeze in a workout, use your lunch hour for exercise, or go for a walk instead of just sitting. People use a busy schedule as an excuse not to be healthy. Don't fall prey to this trap.
- Watch how you spend your free time. You might need to set new rules for yourself limiting how much TV you watch or how long you sit at the computer. We'll need to pay attention to how we spend our time and where we're out of balance so you can add more movement.
- Clear your pantry of junk food. No matter how committed we are, having something unhealthy in front of our faces is only going to make things harder. We have to set up our surroundings so they support your goals rather than sabotage them.
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0/5 our environment
We can't always control the things or people around us. At work, you may be surrounded by temptations — donuts, vending machines, coworkers bringing junk food, and the like. That's just one thing we have to deal with, but what about at home? Friends pop in and we're the perfect hosts but maybe ...
Our Charcuterie isn't fat-free 🤨. Enjoy it along with your guests!
The thing about WW is we can surround ourselves with "Our People." One friend calls the Members in her Workshop Her People." Surround yourself with things (and people) that will support us in our efforts to get healthy.
And it all comes down to preparing.
- Always know your Workshop is really a fun and enlightening space - come!
- If you can't get to a Studio, WW has Workshops on zoom
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Keep veggies and fruits with low-fat dips on hand. Low-fat cheeses, etc.
- Spend some money on a good walking shoe. if you haven't exercised in a while, take it slowly
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Can't get outside? That might mean spending on home workout equipment, setting up a corner of your house for your gear, or commandeering the TV a few nights a week to do an exercise video.
Set up an environment that encourages those healthy choices and reminds you of them. Sometimes, just walking into our kitchen and seeing a bowl of fresh fruit may be enough to remind us of what we're trying to accomplish.
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WW Members, Braga, Kamin, Carlos,Verena and Daniela
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0/6 our support pals
While getting healthy may be something we're doing on our own, it's a big help to have a support system. Of course, WW is here for you, but we also get weight loss support from friends and family who understand what we're doing and are willing to participate or help. If there's a spouse out there who wants to continue eating foods that tempt us, we need a plan to deal with that so we can still reach our goals and keep our relationship together. We simply need to surround ourselves with people who support what we're doing. A workout buddy is also an excellent idea for support.
Finally, consider joining Weight Watchers! A Lifestyle-really not a diet!
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0/7 our mental health
If we have other reasons for being overweight - maybe past hurts that we've used food to deal with depression, or other problems, it's hard to lose weight if food gives us comfort.
Sometimes, pinpointing these behaviors and what drives them is as simple as talking to other WW Members at our Workshop - we may discover one or some of them have the same feelings--we're not as alone as we think.
It is important to become aware of what you're doing and why.
A counselor can help us learn more about emotional eating and how we might be doing it without realizing it. Be willing to learn why you make the choices you make and to confront them.
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WW Members, Janine, Christina, and Gorana | |
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0/8 goals
If we've set impossible goals, we are guaranteed to fail. Weight loss becomes hard to achieve if we feel like a constant failure. No one is going to feel very motivated if they feel defeated all the time. If that's how our weight loss experience is, it's no wonder we keep quitting.
It's not a "weight loss experience" it is a DIET and DIETS DON'T WORK!
The key is to set reasonable goals. What is reasonable is different for each of us, depending on our genetics, eating habits, exercise, and metabolism, to name a few. Eat our favorite foods, do exercises we enjoy and live life full out -- not walking around like we're in mourning.
We're better off setting a long-term goal, like losing weight or competing in a race. Then focus our attention on daily or weekly goals. Our weekly goal might be to get in three cardio workouts. Pick things we know we'll achieve so we're always successful. It can be as small as we like, as long as it's reachable.
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WW Members, father and daughter Peter and Casandra | |
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0/9 our flexibility
You hear a lot about lifestyle changes, but it's daily choices that really test us. What happens if you have to work late and you can't get to the gym? What if you get stuck in traffic and miss your fitness class? Any number of things can happen in a day that may throw you off track.
A partner will always keep you moving!
The trick is to be flexible. It helps if you're always prepared. Keep workout shoes in the car so you can stop off at the park for a quick walk. Keep some food handy, so if you get stuck in traffic, you get a snack before your workout. Often people skip workouts because something comes up and they simply aren't ready for it or they aren't willing to give themselves other options.
If you can't do a 45-minute workout, give yourself permission to do what you can, even if it's 10 minutes.
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0/10 it's OK to fall
We will not be perfect every day. If you're a perfectionist, this is a frustrating concept to accept, but we can't control every aspect of life. On the good days, you'll eat all your fruits and veggies, track, and meet your Points budget! You'll workout even though you're tired.😁
On the bad days, we'll wake up late, forget to bring our lunch, have an extra piece of cake at our friend's birthday party, or skip our workout. Enjoy it and forgive yourself!
The bad days will happen – if you're a human being.
The trick is to never give up, even when you mess up. Work on overcoming your fear of failure and remember that we're not losers just because we make alternate choices. You're simply a person trying your best to make good decisions.
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Our updated, uncomplicated weight-loss program makes it easier for you to reach success. Every member gets a tailored Points Budget and streamlined list of over 200 ZeroPoint foods.
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WW Member, Katherine, DeAnna and Teresa | |
6 Months with Scale‡ PLEASE NOTE FOR THE 6-MONTH COMMITMENT PLAN: After your first six months at $49.95 monthly, your account will automatically renew at $54.95 monthly until you cancel. While you may cancel your subscription at any time, cancellation will not go into effect until the end of your 6-month Commitment Plan. Thereafter, our standard cancellation policy applies. | |
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"The Weight Watchers Program
is for people who want to lose weight
No diet. No deprivation. No kidding!"
–DebW
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Dear WW Philadelphia Member,
The difficulties of choosing a goal weight–Oh,where to begin…?
The first time I joined Weight Watchers I registered with a little error on my part. I’m a tall person, 5’11”. At that time, I was still wishing I was 5’9” and that’s what I entered on my registration form. I had NO idea my height had anything to do with my goal weight.
If I had entered my correct height, I probably would have been looking at a 45 pound weight loss to get to goal. Because I entered a fictitious height, even the top of even the recommended goal weight range was a number I had visited one day while in the 8th grade. I immediately saw this number as unattainable. I had lost 50 pounds that time. I was at goal but didn’t know it.🤭
So many times, the obstacle to getting to goal is ourselves.
First, we look at our total weight loss (needed or desired), which can be overwhelming! Instead, breaking the weight up into into smaller chunks makes the loss seem much more doable. Depending upon our starting weight, some of us lose a little faster at first. For example, a Member losing 100 pounds might lose the first 15-25 very quickly, then slow down to the 1-2 pound weekly average. A Member losing 25 pounds will probably be losing 1-2 pounds per week average after the first week. For the Member losing the lower number of total pounds, 5-pound increments might be realistic “mini” goals and the Member losing the larger number of pounds might work in 10-pound increments and then move to 5-pound increments when getting closer to the desired goal weight.
Goal weights must be realistic. Something you can live with, maintain, and feel healthy about. That number isn’t always the highest number in the goal weight range for your height. I’d be doing you a disservice if that was the number, I automatically told you to choose as your goal weight.
In speaking with a new Member recently who is hoping to lose 40 pounds, I said, “let’s start with 20 and see how you feel at that number and then move from there until you feel you’re at the right number; that might be 40 pounds and it might be 36 pounds, 31 pounds or 42 pounds.”
Creating a path of success includes working your numbers down and celebrating those small goals all along the way.
Take care WW friend and have a great week,
DebW
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Deb Wright
General Manager
Voice of Philadelphia
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the WW 4 Pillars of weight loss success | | |
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WW Members, Carson & Lela
eating habits that stay with you long after you reach goal!
food: learn more >
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WW Members, Cassandra & Peter
six tips to help you avoid exercise fatigue.
activity: learn more>
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when you want a salty snack, hold the crackers and chips ... to nutritionally boost up your favorite dishes!
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The WW Logo, Weight Watchers, Points, and ZeroPoint are trademarks of WW International, Inc. ©2023 WW International, Inc. All rights reserved. ©2023 Weight Watchers of Philadelphia, all rights reserved.
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