Meetings As Planned. Real People Together
Article 4 in a Series:
"Healthy at any weight is a lie."
The health dangers and risks
we face by obesity can be eliminated by first taking away our excuses.
Excuses, excuses, excuses!
Since we were kids we made excuses for things we didn't want to do. Did the dog eat your homework, too? According to experts, that's where it started. Some of us broke away and made new choices but too many of us continue to make excuses for whatever it is we aren't comfortable changing, or simply don't want to do. And that's where we come in this week– to dissolve your excuses and get you moving toward a healthy lifestyle. When it comes to health and weight loss ...
Weight Watchers is the expert.
Here are the benefits of losing weight and getting healthy.

Lower blood pressure. Lower levels of triglycerides. Lower risk of stroke. Less risk of heart disease. Improved mobility and reduced pain. Improved mood and sleep. Higher self-esteem. Improved insulin resistance. Lower risk for multiple cancers. Stress management, Better heart health. Blood sugar control. Better sleep. Improved mood (managing hormones). Increases bone density. And ...

Improves the chance of living a longer life.
The most common excuses people make
and what we can do to overcome them.
Excuse No. 1: I’m too tired.
Bad food and little movement create fatigue.
The lack of Activity makes you tired and that blows your motivation to ride your bike, take a walk, go to the gym or even play with the kids...the more tired you are, the less motivated you are to exercise. Fuel your body with healthy Food. Remember that exercise is a stimulant, so you’ll have more energy with even a little exercise. Give yourself permission to do just 10-20 minutes of light exercises, such as taking a walk, doing yoga, or biking. You'll also be in a different Mindset - your mood will be improved. and the last component, reenergize your body and get better Sleep with even a little bit of movement.
Excuse No. 2: I’ve tried every diet out.
They didn’t work, so I can’t do it.
If this is you, it’s important to know that you didn’t fail your diet, the diet plan failed you. It wasn't sustainable for your lifestyle. It didn't work because diets don't work! Only Lifestyle changes do! We never say diet.
Excuse No. 3: We were on vacation; At a party
... there’s always something!
There’s always an excuse to stray from a healthy program. In one indulgent meal, you can easily negate a whole day. Take advantage of our award-winning app. Track yourself until it becomes a habit. As you develop habits, ease into changes. Small changes sustained over time become a habit. We didn't gain the weight from a single celebration, vacation, or party, that 20, 30, 50 lbs, or more took a while and patience and desire will help you.
Excuse No. 4: It’s too expensive to eat healthy
Studies have found it actually isn’t more expensive.
First, we need to ask ourselves, how much is it costing us to remain unhealthy? Evaluate the personal cost of being unhealthy. It doesn’t have to be more expensive to eat well and be healthy. Take advantage of BJs, Costco, and Sam's bulk stores—go in with a friend or family member and split the cost. Shop at the farmer’s market. Better yet, grow your own vegetables! You can find ways to eat healthy on a budget. 
Excuse No. 5: Healthy food tastes bad.
There isn’t anything further from the truth.
There are unlimited foods you can use because no food's off-limits! Creative dishes you could make that are healthy. Try the recipes in this Newsletter for your Labor Day Celebration. Have a Mojito -yep a real one! Give yourself the freedom to enjoy some of your favorites!
Excuse No. 6: I don’t have any support.
People in our lives may be neutral to our goals
If those closest to you are not supportive, don’t make him/her your “go-to” person. Instead, look elsewhere for support. Get motivated at a Weight Watchers Workshop. Because everyone there is where you are. And that's where we are, too!
Excuse No. 7: I blew it.
One day of missed activity doesn't mean you failed.
One day or even one week of missed workouts does not mean you can’t move forward on your health and wellness journey. "🎶 Pick yourself up, wipe yourself off, and start all over again!🎶" An unplanned slip doesn't ever need to turn into a full-scale slide!
Excuse No. 8: It’s too expensive.
Many people claim that they can't afford a weight loss program.
With Weight Watchers, you get the most comprehensive program in the history of the weight loss industry! They call it "Revolutionary!" We call it a Lifestyle! Check out the chart below, WW is the least expensive of the most popular commercial plans, as well as tied with Mayo Clinic for the #1 Commercial plan in the US (47 plans scored in 7 categories). How's $12.69 a week? Think of what you spend $1.81 a day on. We need to take care of ourselves first.

How Weight Watchers Stacks Up Price-Wise
When Compared To 3 of the most popular plans
Weight Watchers Is The #1 Commercial Plan
Motivating, Inspiring, and Reaching Goals!
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Zero Deprivation

Those on their own often eliminate foods or entire food groups, which can cause more cravings compared to those who don’t. With Weight Watchers, no food is off-limits. Our exclusive system is flexible and fun‑all the things diets aren’t.
A Community
Like No Other

Reach your goals! Getting coached, alongside Members who know what the WW Meetings /Workshops provide. Get the private place to share your feelings and victories!
Tools on Your Phone

Our easy-to-use app takes the guesswork out of meal planning. Scan foods at the market for easy Points values. Enjoy activity and Mindfulness programs. Dining out will be fun and enjoyable because you plan to eat what you love.
KNOW ...

Every person on this Newsletter Team is a
Weight Watchers Member!

We have lost from over 100 pounds to 20+ pounds each
to get to our personal goals. We're where you may be now.
We absolutely get it!

Dear Members of
WW Weight Watchers Philadelphia,

Sometimes we receive an email regarding the contents of the weekly Newsletter.

Not very often, but since we started on the Obesity and Health Series, a Member complained we "fat shame." A second said we were de-motivating by addressing the health issues associated with overweight and obesity. Another said, Leave "those people" alone! Those people are us. That's it. Just three complaints but they matter.

A medical professional also got in touch and thanked us for making people aware of the dangers of obesity. She wrote to say, she did not know the association between uterine and obesity until after she had a hysterectomy.

As Weight Watchers Members ourselves, we research the most compelling ideas and best tips to motivate, because they have to motivate us before we pass on the info to you ... keep going or get started taking care of our health and losing weight!

What we write comes from experts, but behind every word is our personal victories, letdowns, struggles, and highlights that are all a part of taking charge of our lives--no one's going to do it for us!

Feel free anytime to send a note-- even when you may not like what we're saying, at least we know you are reading!

Your Weight Watchers Philadelphia
Newsletter Team
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The WW 4 Pillars to a healthy lifestyle

Eat Better A NEW Points system unique to you and the foods you love
Move More New! Get your body moving and earn PersonalPoints
Be Mindful Shift your mindset to an “I’ve got this” way of thinking
Sleep Well Learn the link between sleep and healthy weight loss
Food: Eat slowly & mindfully. It can help you weigh less!
Activity: Recharge your energy to keep your body moving!
Mindset: The importance of non-scale victories!
Sleep: The science behind sleep, weight loss & weight gain!
Celebrate Non-Scale Victories!
How to Stay Inspired—No Matter What the Scale Says
There are a lot of ways to measure progress and success,
and it starts with imagining how you’d celebrate those wins if the scale didn’t exist. Recognizing the positive changes we’ve made can help us develop more confidence in what we can do, which can encourage us to keep making changes.
Non-scale victories remind us that the journey isn’t just about weight loss, but about creating healthier eating habits, doing things we enjoy while we learn about new fun ways to get more active–– and because we are, getting a better night's sleep improves how we feel. These are the things that can inspire us to keep up our healthy habits.
Reflecting on non-scale victories before stepping on the scale can be especially helpful because it can shift our perspective immediately before seeing the number on the scale. This can help us respond effectively if the number is not what we were expecting.
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This week's letter from DebW
General Manager and Voice of Philadelphia
August 31, 2022

Hello WW Philadelphia Members,

Have you ever wondered what is meant by the acronym NSV? It stands for non-scale victory in Weight Watchers speak.
Non-scale victories are the benefits of losing weight and there are many. Here are a few common ones, shopping in your closet for a smaller size, not needing an extender for the seat belt on a flight, tying your shoes and breathing at the same time, and zipping up your jeans without laying on the bed.
Some NSV’s make us think a little and laugh at ourselves because some of us (like me) never even noticed I held my breath when I bent over to tie my shoes until I noticed I was breathing and tying my shoes.
Some NSV’s have huge effects on our health. Did you know that losing 10% of your body weight has these benefits:
-Improves Diabetes, Digestive, and Kidney Diseases. These benefits are due to metabolic changes in your body that can occur with weight loss and keeping it off.
-Reduces the risks of comorbidities. These may include Type 2 Diabetes, Hypertension, and some Cancers.
-Lessen arthritis pain and joint damage. Every pound lost is a 4-pound reduction in the load exerted on the knee. A modest weight loss can reduce pain and inflammation.
Every day at WW workshops we celebrate Members' weight loss and maintenance but for other employees of WW and me, seeing and hearing about the health benefits our beautiful Members are experiencing is an even bigger celebration.
For most Members, losing 10% of your starting weight takes 8-12 weeks. Members with larger numbers of pounds to lose, lose a little faster at first and Members with smaller numbers of pounds to lose, lose a little slower. Typical weight loss after the first three weeks is 1-2 pounds per week.
I remember losing 11 pounds in my first week (a larger amount to lose) and thinking I’d be done with this in no time. The other 83 pounds took a year to lose but that year went by quicker than I expected.
Think about where you could be 12 weeks from now or even one year from now and how your health could be improved.

Have a great week and be kind,
Deb Wright
General Manager
Voice of Philadelphia
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Labor-Free Labor Day Recipes
Relax with cookout ideas and more!
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*Article Source: Healthline Media, Inc. is an American website and provider of health information headquartered in San Francisco, California. It was founded in its current form in 2006 and established as a standalone entity in January 2016.
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