every week in our studio

we cover a new topic that fits under one of these categories: food, activity, mindset & sleep.

these are the 4 pillars of the Weight Watchers program:

• food–Love it or leave it

• activity –Enjoy it or change it up

• mindset –If it's on your mind it's as key as being on the dish

• sleep –Get your crucial 8 as well as the benefits of a nap

this week's topic: give yourself credit

ever hear that saying ...

we're harder on ourselves than we are on anyone else?

think about it...aren't we though! We're funny like that ... if we gain 2 pounds or lose 2 pounds, we simply don't give ourselves credit:

2 pound gain:

Have you noticed how easy it is to get down on ourselves when the scale shows a 2 pound gain? Here it comes, I knew I couldn't control it! I'm going to start gaining my weight back! I'm eating the same and gaining!

Same 2 pounds lost:

How quick we are to be disappointed after we weigh in at our Workshop to discover we only lost 2 pounds! So you make yourself feel bad and you ignore giving yourself credit.

7 reasons the number on the scale doesn't matter learn to give yourself credit!

A recent article by a dietician in the UK, spoke about the many people who are always trying to unlock the key to happiness, and their dream body.

One of the many lessons it's important for us to learn is the number on the scale doesn’t really matter. What really matters is the relationship a person has with his or her own self-image, food and body--even sleep.

"Want to know why the number on the scale doesn’t matter?" the article continued, "If you are eating a healthier diet and working out and for some reason the scale doesn’t appear to move, you are not alone. This is a common problem for most people that are trying to lose weight."

We focus so much on the scale that when it doesn’t move, we give up, feel we tried once again and relate failure to who we are as people. It's important to remember the number on the scale does NOT tell the full story.

Here are 7 reasons why the number on the scale doesn’t matter:

0/1 your body composition is changing



Do you ever wonder why the number on the scale doesn’t move after you've made many changes to your menus and lifestyle? 

When the scale doesn’t move, you are most likely losing body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you’re moving in the right direction. So...if the scale doesn't show it, you may not even know it! You’re getting real results, don't give up--instead, give yourself credit for how far you've come! This is part of the pathway to health!

0/2 our weight fluctuates each day

If you weigh yourself daily, you may notice the number fluctuates each day. Sometimes this could be down to water retention due to hormones or an up in your weight may be related to excessive salt intake. Drink lots of water and lower your salt intake to avoid fluid retention and stop stressing over the number on the scale. Feel good knowing you can take care of this with a simple solution and give yourself credit for looking into weight fluctions.

0/3 our weight does not always show health

Just because someone is thin does not mean they are healthy. In fact, a heavier person may have better overall health due to lifestyle choices like eating a balanced diet and working out. Don’t let the scale be your health gauge. Focus on practicing healthier habits and being consistent. For improved health, you need to make changes that you can keep for life. Better blood pressure and improved cholesterol levels are all measures of improved health that may not change the number on the scale. Weight Watchers provides for your individualized plans based on sex, height, age, and weight. And what YOU want to achieve. Your Coach and the group are your biggest cheerleaders --your WW Studio, your place! Join and learn how to give and get credit as your Coach ensures your goal weight is on target.

0/4 muscle weighs more than fat

Wrong! As you work out, you are building lean muscle which weighs exactly the same as fat but is leaner. What weighs more: a pound of feathers or a pound of lead? Same thing...If your clothes are looser but the scale is the same, this is because of the lean muscle you have built. Building lean muscle has lots of benefits. Did you know building muscle will help boost your metabolism so you can burn fat even while you rest?

0/5 it can break your day

If the number on the scale can make or break your day, you are not alone. It’s normal to feel disheartened when your weight is up and happier when the number is down. You could have 3 women that weigh the same but have 3 different shapes and sizes. It all depends on how much muscle and fat you carry and where! Stop focusing on the scale and just enjoy knowing you're adopting a healthier lifestyle. 

0/6 your clothes can tell the truth

Instead of determining whether you are getting results based on the scale, look at how your clothes fit. If your clothes fit better, then the number on the scale again is not important.

Let your clothes be the gage in deciding if you’re healthier lifestyle is paying off! If your clothes are getting looser, then by all means celebrate and buy some new ones! 

0/7 the scale doesn't account for everything



When you step on the scale you are weighing every tissue, cell, food you ate, and the glass of water you just drank. Realize the scale does not account for everything and the numbers do not show the bigger picture of fitness and health. 

Focus on your happiness, your energy levels, and the things you love. Then begin making the health changes you need such as a healthier diet. The weight will come off if you follow this approach because weight loss is just a side effect of true health and happiness. Don’t forget to also focus on sleep and reduce stress levels as they can affect health and weight, too.

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"Come to your WW Workshop!

It's the best part of the

Weight Watchers Program!"

–DebW

Dear WW Philadelphia Member,

Something I continue to learn at workshops is we are more similar than we are different. Sure, everyone loses weight differently, prefers certain foods over others, uses sugar substitutes or doesn’t use them but many of conversations going on in our heads about the would have, could have, should haves is the SAME.

Normalizing those thoughts was a big step for me.

I remember talking with other Members about the ritual I had each time I would join Weight Watchers. It included something I called the ‘last supper.’ I would make a point of eating lots of foods that I thought I couldn’t eat while losing or maintaining a weight loss. Mine always includes a huge bag of M&M’s.

As I was telling what I thought was a shameful story, I looked around and saw other Members nodding their heads. Other Members had experienced this or versions of this themselves. I felt an enormous relief of “it isn’t only me.”

Being alone in our feelings of shame for our food behaviors or frustration of lack of progress is something that never happens at a Weight Watchers workshop. We your fellow Members and Staff really are here for you. They’re here at workshops ready to help, almost every day of the year.

We’re here to celebrate you. Every fraction of a pound counts, every ‘no thank you’ that comes out of your mouth when the food pusher is offering their wares is a victory. Weight-loss and weight maintenance is not easy but WW makes it easier and more fun. And we know the importance of giving ourselves and other Member credit--And if you don't know how, you'll pick it up in your workshop, and fast!

Losing the extra pounds and taking care of yourself is a BIG deal. It's a time to give yourself a lot of credit. To the friends and family who have never experienced weighing an extra few or too many pounds, it might seem easy but we at Weight Watchers workshops know it’s work, not luck, that gets us to a healthy relationship with food, exercise, and a great lifestyle.

Open Workshop Week is coming up starting April 23. Come and see what workshops and Weight Watchers is all about in 2023. We'll be sending you a newsletter on the 19th, featuring all the details of what we have planned for you!

Have a great week WW friend,

DebW

Deb Wright

General Manager

Voice of Philadelphia



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