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👀 LOOK! INSIDE THIS WEEK ...

In your WW Workshop: Set a realistic goal
The best weight loss tips for success
WW honors Black History Month: Rebecca Cole
PersonalPoints™
Come Back Offer: Join for less than a "cuppa" a day

A letter from DebW. WW Philadelphia GM
Food: A complete guide to meal planning!
Activity: Push through and come out stronger!
Mindset: How to set and achieve your goals!
Sleep: When the clock says you should be asleep!
Recipes: Easy,delicious winter dinner warm-ups
Exclusive personalized Virtual Workshops
LT Members Over Goal • Men Only • 100+ Losers
Virtual Workshop and In-person Studio Schedules
A little inspiration

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Set a Weight Goal That Works for YOU

Do you have grand plans for losing weight?

A magic number you want to reach? Here’s how to break that (probably pretty overwhelming) number down into “Oh wait, that’s doable!” steps.

Make sure your goal is safe and sustainable.

We’re talking 1 to 2 pounds per week. (You might lose more at first, which is OK.)

Have a goal that’s realistic to you.

Going on vacation or have another life event coming up? You might want to put your weight loss on pause for a minute. Just factor that into planning how much time you’ll need to reach your ultimate number.

Set a smaller goal to focus on now.

You’re more likely to reach milestones when there’s a shorter distance to get there. Instead of thinking about your end goal, focus on what you’re going to do this week to get there.

Check-in with yourself.

How are you doing with that smaller goal? Is it working? If not, think about what’s getting in your way and what you could do to make changes.

Let’s dive a little deeper. This week in your WW Weight Watchers Workshop:

It’s normal to have dream digits you want to see on the scale. But you don’t have to tackle it all at once. We'll help you figure out the path to getting there by setting smaller, behavioral goals that won’t leave you obsessing about the future.

In both your Virtual WW Weight Watchers Workshop and In-person

WW Weight Watchers Studio.

More on Workshops ...

Five weight loss tips for realistic success

Reduce your weight and increase your health

"Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy eating plan, combined with increased physical activity, a good mindset and plenty of rest. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits." That's a quote from the Mayo Clinic. That's a perfect description of PersonalPoints!

1. Find your inner motivation

Keep smarter snacks at the ready.

If you're craving a snack you'll likely go for what's convenient, regardless of your preference. When researchers offered undergraduates both popcorn and apples in a 2014 study, participants ate whatever was nearest them. Those closest to fruit consumed roughly 2.5 times fewer calories than those closest to popcorn. To emulate this experiment, stock your desk, office fridge, or bag with healthy snacks like fruits or veggies, and add some lean protein (like part-skim string cheese) to make these nutritional powerhouses more satisfying.

2. Drink plenty of water.

Staying hydrated is essential for life and health. Drinking more water does not aid weight loss in and of itself—but switching from beverages that contain calories (like regular soda, sweetened coffee drinks, and fruit juices) to calorie-free alternatives (like water and unsweetened tea or coffee) could help you achieve your weight-management goals. To that point: Despite what you might have heard about special waters, there’s no evidence to suggest that choosing one over the other will impact your weight loss efforts or overall health.

3. Indulge consciously.

You can live a healthy lifestyle and still enjoy what you eat! One approach is to give yourself a choice between foods you enjoy. For example, think: “Tonight, I’m choosing to have a glass of wine instead of dessert,” or vice versa. Being in the decision making seat is more empowering than feeling like you’re policing yourself.

This either/or approach also works for decisions beyond alcohol and dessert. Think: “I’m in the mood to veg out and watch TV. So I’ll either stream a show on the elliptical or I’ll take a fifteen minute walk before tuning in.”

4. Choose “whole” foods over processed foods.

Processed foods often contain added sugars, sodium, trans fats, and other ingredients that can contribute to the calories and impact your health. On the other hand, whole foods tend to contain less sodium and more fiber, nutrients, and satiating unsaturated fats. What’s more, some research suggests, whole grains in particular may speed up your metabolism, says Nicole Avena, Ph.D., visiting professor of health psychology at Princeton University and author of Why Diets Fail. This could explain the association between whole grain consumption and reduced body weight.

So what is a processed food? “Think: Roasted potatoes over potato chips; oranges over orange juice; peanut butter vs. a peanut butter-flavored protein bar; whole grains over refined grains, etc.,” says registered dietitian Jackie London, CDN, the head of nutrition and wellness at WW. “The closer a food is to its natural state, the more likely it is to contain more nutrients—and be more satisfying—for you.”

5. Eat plenty of fiber.

Yes, dietary fiber can aid bowel movements and alleviate constipation. But it has also been found to help regulate blood sugar, boost heart health, potentially increase longevity, and lower cancer risk. It also helps keep you fuller for longer, which can help moderate our caloric intake.

Foods that are particularly rich in fiber include chia seeds, popcorn, oats, raspberries, pears, artichokes, lentils, green peas, kidney beans and chickpeas, brussels sprouts, broccoli, and red cabbage.

6. Change your perspective.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next meal. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

More on PersonalPoints ...

WW Philadelphia honors Black History Month with a focus on the trailblazing black women whose names and stories aren't widely known but deserve to be honored, respected, and revered.

In our Newsletters, we'll focus on a new, inspirational black women throughout Black History Month.

Rebecca Cole

1846 - 1922

Born in Philadelphia, Pennsylvania on March 16, 1846, Cole was one of five children. There is not much known about her childhood due to the lack of records, but through her census records, it was revealed that her father was a laborer and her mother was a laundress. She received her secondary education from the Institute for Colored Youth and graduated in 1863. After, she went to the New England Female Medical College where she completed her first thesis called “The Eye and Its Appendages” and graduated in 1864.

Following her graduation, she became the first formally trained black female doctor. She then went on to receive a second medical degree from the Woman’s Medical College of Pennsylvania in 1867 and worked at Elizabeth Blackwell’s Infirmary for Women and Children in New York.

In 1873, she founded the Women’s Directory Center, which specialized in providing medical services to poor women and children directly in their homes. Cole joined other Black women activists in Washington, D.C. to organize the National Association of Colored Women in Washington. She passed away on August 14, 1922, but her legacy lives on through her compassion towards her community and bravery in shedding light on structural inequality in the health field.

Hey You! C'mon back to PersonalPoints!

If your membership has lapsed, Come back now. Start losing for the summer clothing shed...a few pounds or more than you care to say out loud...

Do Something Good for Yourself!

Get healthy at a time when it matters most!

WW works because we consider the whole you –how you eat, think, sleep, and move and how all that impacts your weight-loss and wellness journey.

In the end, you won’t just lose weight–you’ll gain a deep appreciation for the amazing things your body can do. These WW tools are here to guide you.

• An easy-to-live with food plan. Eat what you love. No deprivation.

• A mindset tool kit. We’ll help you get your head in a positive place.

• An activity strategy. Activity you enjoy? It exists. We'll show you. Promise!

• Healthy sleep advice - It’s easier to make smarter choices when you’re rested.

And remember, PersonalPoints features individual plans for each and every member! No two are alike.

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WW Weight Watchers Workshops

The Cornerstone of

WW Philadelphia

Workshops give you a private place to share your feelings and victories over your changing body.

When you join, you get BOTH Virtual Workshops to be enjoyed from the comfort of home, AND In Person Studio Workshops!

In addition you get WW Digital Tools - your weight loss secret weapon! and constant companion for success! Both Virtual and Studio Workshops are scheduled throughout the day.

Just find what makes you feel the most secure, relaxed and welcome. We also offer personalized Virtual Workshops for Men Only, Lifetime Members Over Goal, and Members Who Want To Lose 100lbs +

It’s proven!

Studies have shown

Losing weight with a group results in

8.8X more weight loss

than going it alone!*

The effectiveness of group support and motivation

is the formula for your success with WW!

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This week's message from DebW

Voice and General Manager, WW Philadelphia

February 23, 2022

Hello WW Philadelphia Members,

Goal setting is an important part of weight loss and healthier living success but sometimes the goals we set are too big or unmanageable for the Right Now.

My goal-setting game was Way off course the first time I joined Weight Watchers. I cut a few inches of my height because I didn’t want to be that tall. I was assigned a goal, which was a weight I hadn't seen since the 7th grade! Needless to say, there was no hope of becoming a Lifetime Member. My trick was really self-sabotage.

Our goals are often about a number at the scale—and doing anything to see it lowering, instead of influencing that number at the scale with small changes in what we eat, drink and how much we move.

A tremendous change for me in the last ten years was losing the soda and artificial sweeteners. The diet soda habit wasn't good for me. I could drink several a day. Switching to mostly water and occasionally having real sugar was the right move for me.

Eating more fruits and vegetables on a regular basis was a great goal that continues through this day. Call me crazy but I notice when I eat a couple of servings of fruits per day, I crave sweets less. Now, on PersonalPoints, eating non-starchy veggies adds Points to my daily target! That makes eating a few more servings of veggies easier too.

Something that gets in the way of many Members’ weight loss goals is simply that the goal may be overwhelming. Cutting it up into reasonable chunks makes the losing seem easier! And if you reward yourself in some little way (non-food rewards) you enjoy the ‘weigh’ down even more.

I envision a wall made of bricks. One brick represents five pounds in my head. One brick doesn’t make a wall, but many bricks built together make a strong one. Depending on the number of pounds you’d like to lose, each brick can have a different value.

Our healthy eating gets us on our journey to our goal weight. Add in some activity goals and we really get somewhere.

On another subject...

I know I throw in the term of “Lifetime” Member fairly frequently in my letters to you and you might be wondering what that means. Lifetime Membership at WW- Weight Watchers cannot be purchased, it can only be earned. Members achieve their healthy goal weights in the live workshop, then have 6 weeks of maintenance practice. At the end of the 6 weeks of maintenance, you become a Lifetime Member. You will then need to switch your app from the “weight loss” mode to the “healthy habits” mode. This adds a few Points to every day, stopping the weight loss process and moving the Member into maintenance.

Lifetime Members at Weight Watchers are Free Members with only two requirements for the free status. Those requirements are weigh-in at least once each calendar month and at no more than two pounds over goal weight. Free at goal Lifetime Members need to weigh in at the first workshop of the month they chose to attend. These steps earn you a free chair in the workshops for the remainder of the month and FREE digital tools access (the APP).

Our best chance at getting to a healthy weight? Making smart, achievable goals!

Stay well and be kind,