WW Studio of Herndon, VA

Eating When NOT Hungry? 100% Normal
Urges to eat due to external hunger are brief, relatively predictable,
and defeatable.
When we step back to observe our emotions and cravings, we can
recognize urges to eat as a passing moment.
This can often reduce our
desire to eat.
Learning to respond to emotions and cravings in new ways can
help us lose and maintain weight.

Internal and External Hunger
Most of us regularly experience two types of hunger: internal
and external.
With internal hunger, our bodies cue us to eat because they need more fuel. We often feel physical sensations, like lightheadedness or a growling stomach.
With external hunger, we are cued by other things, like our environment, cravings, habits, and emotions.

Move the Goalposts
When we’re struggling to reach a goal we’ve met in the past,
self-critical thoughts often arise and can reduce confidence in our ability
to achieve our goal or even stop us from trying.
Breaking the goal down so it is more within our reach, can help us quiet
this unhelpful voice and makes it more likely we’ll reach our goals

First off, let’s clear something up: Your eating pattern isn’t just about what you eat, it’s also about how you eat: the timing of your meals and snacks, how much you serve, and whether you eat quickly or mindfully.
Being aware of your personal pattern can help you figure out what’s moving weight loss in the right direction, and what needs to be tweaked.
Remember that a magic equation for eating “perfectly” doesn’t exist—it’s about what works for you. Begin with one small step at a time (like leaning on your ZeroPoint™ foods or planning ahead for special occasions) until your momentum moves you toward a pattern that is healthy, enjoyable, and doable

People we surround ourselves with—directly or indirectly—matter in a whole lot of ways, especially on a weight-loss and wellness journey.
Noticing how they impact helps us realize how a support system matters when it comes to achieving goals.
Helpful people are like fuel………
fuel makes it easier to do something and keep doing it.
*This is a good thing*

People we surround ourselves with—directly or indirectly—matter in a whole lot of ways, especially on a weight-loss and wellness journey.
Noticing how they impact helps us realize how a support system matters when it comes to achieving goals.
Helpful people are like fuel………
fuel makes it easier to do something and keep doing it.
*This is a good thing*

If only I was more motivated……
This month we’re unpacking a slew of tools you can use when you find yourself in that very real, uninspired, ho-hum place. They’ll help you build some needed momentum.
Check in your WW App for this months’ weekly techniques for great steps and tips to help!

If only I was more motivated……
This month we’re unpacking a slew of tools you can use when you find yourself in that very real, uninspired, ho-hum place. They’ll help you build some needed momentum.
Check in your WW App for this months’ weekly techniques for great steps and tips to help!

Rewind the Tape for “Self-Sabotage”
When we get off track, we may think that we’re “sabotaging ourselves” or we “just don’t want it enough.”
Getting off track, hitting a setback - isn’t intentional!
Recognizing this is the first step in moving forward.
Take a step back, identify the many factors that contributed to the challenge.
See what direction you can take next for the WIN!

Outcome (Weight) Goals
Research shows that people who set achievable weight-loss goals are more likely to be successful.1
When we break down our overall goals into smaller, doable ones, each small success helps us develop more confidence in our ability to reach our goal, thus making it more likely we’ll achieve it.

Tune In~
Pay attention to your thoughts after a setback
Get Specific~
Decide the steps to take
Make a Plan~
What….When….How….????

In-the-Moment Favorites
~Over time, our brains have learned to “turn on” and become very focused when we think about foods we especially enjoy.
~Swearing off foods we enjoy can backfire, making us want them more and often leading us to overeat them in the long run.
~When we unexpectedly find ourselves face-to-face with our favorite foods, our default is often to reach for them. Pausing to make a conscious decision can help us have more control over what and how much we eat.

Shift Perfectionistic Thinking
Striving for perfection makes us less likely to make healthy
choices, like eating healthier and moving more.
This is likely due to worries that nothing we do will be good enough.
Research shows that when we strive for perfection, we’re less
likely to alter a goal that we’re having trouble achieving.
This can lead us to giving up on the goal entirely—or to try to reach one
that we might never meet.
When we accept imperfections, we’re more likely to make
healthy choices and adjust our approach when we hit
setbacks.

Plan Your Meals
Pre-track your meals in the WW app and earn Wins in our WellnessWins ® rewards program.(Track your ‘Streak Meal in real time to get extra Wins!)
The WW Insider Guide provides tools to help make meal planning easier, including shopping lists and 5-day meal plans.
Explore recipes in the WW app to decide what you’re going to make

Start an Activity Routine That Sticks
Choosing an activity we enjoy, breaking it into smaller, doable amounts, and building on it over time can help us reduce friction and create a routine we can stick to.

Start an Activity Routine That Sticks
Choosing an activity we enjoy, breaking it into smaller, doable amounts, and building on it over time can help us reduce friction and create a routine we can stick to.

Tracking Reset
Our natural tendency is to “bury our heads in the sand”, avoid potentially unpleasant information, feelings, or self-judgments. This is called the Ostrich Effect.
The Ostrich Effect helps explain why food tracking can be challenging when we’re getting started and why we often stop tracking when we lose momentum with our healthy habits.
BUT, getting back to tracking can help us reset because it makes us more aware of the choices we’re making and what changes we need to make.

Use STAR goal setting to break down New Year's Resolutions into actionable, doable behavioral goals.
STAR Principle (STAR Goal guidelines)
● Specific:
● Truly doable:
● Active:
● Relevant

Reflect and Refresh
Look back on the past month (or the past three to six months) to see what lessons you can learn as you head into the new year. Then come up with a plan to steer your weight-loss and wellness journey forward.

When we eat more mindfully, it can help us eat less, notice what
and how much we’ve eaten.
Intentionally eating more slowly, is one way to practice mindful eating.
Eating more slowly also gives the body more time to signal to the brain
that it’s full, which can reduce overeating.

Eating with Others
Research shows when we’re around others, we tend to eat what they are eating and to eat more than we would if we were alone.
The food we eat away from home tends to be higher in sugar, fat, and calories than the food we prepare at home.
Creating an action plan ahead of time, can help us balance staying on track while enjoying time with friends and family.

Optimize Your PersonalPoints Budget
Using an approach that fits our lifestyle and preferences can help us eat healthier and lose weight.
Optimizing our Budgets for the meals, foods, and events that are most important to us is one way we can make WW feel truly livable.
Once we know what foods we want to eat, creating an action plan that starts with these foods can help us stay on track.

Boost Your Mood with Activity
Experiencing positive emotions can support the weight and wellness journey by making it easier for us to make healthy choices and respond to setbacks. Activity helps our brains process feel-good neurotransmitters, like serotonin and dopamine, which helps us feel better and cope with difficult situations.
Studies show that most people experience improvements in mood during, or right after, moderate-intensity activity. All activity counts!

ZeroPoint™ foods still form the foundation of a healthy pattern of eating.
Now, YOUR ZeroPoint foods list is unique to YOU!
Research shows that following a behavior change program that has been designed with our preferences in mind, leads us to stick with it more.
The more we stick with a behavior change program, the more weight we are likely to lose?

ZeroPoint™ foods still form the foundation of a healthy pattern of eating.
Now, YOUR ZeroPoint foods list is unique to YOU!
Research shows that following a behavior change program that has been designed with our preferences in mind, leads us to stick with it more.
The more we stick with a behavior change program, the more weight we are likely to lose?

DO You Know…………..?????
You can increase your PersonalPoints™ in not one, not two, but three ways. Just by doubling down on what you’re probably already doing.
Eat non-starchy veggies ✔️
Drink water ✔️
Moving your body ✔️
You’ll pile up the PersonalPoints and create healthy habits.
Focus on these three day-to-day behaviors that improve wellness and they’ll start to feel like something you WANT to do, instead of just something you HAVE to do.

Bring on alllll the ZeroPoint™ foods!
Join a Workshop (in-person or virtually) this week and get to know the all new PersonalPoints Engine—your path to a brand-new, totally customized budget and ZeroPoint foods list. Browse the Workshop schedule and get in the know.….Who’s in?! 🙋🏻‍♀️

Not a member and want to learn more? Head to ww.com

This Week at WW: ✨Become More Aware of Your Eating Pattern ✨
Becoming aware of what and how we eat can help us identify what’s working and what changes we want to make.
This is important because research shows the best eating pattern
for weight loss is one that you can stick with.
That’s why the WW program keeps all foods on the menu while
helping you develop an eating pattern that fuels your goals.

What Happens in Our Bodies When We eat (and Drink)
This Week: Fiber Swaps
People who eat more fiber tend to have a lower body weight.
Eating fiber can help us feel more satisfied/full
Higher fiber intake is associated with lowering cholesterol, improving
digestive health, and decreasing risk for cardiovascular disease
and type 2 diabetes.
Win-Win-Win!!!!

What Happens in Our Bodies When We eat (and Drink)
This Week: Stay Hydrated
Staying hydrated helps the body’s tissues and organs function properly and reduce the impacts of dehydration: dry mouth & eyes, headaches, and light-headedness.
Drinking more water alone does not help with weight loss. Replacing ‘sugar-sweetened’ beverages with water can result in weight loss.

What Happens in Our Bodies When We eat (and Drink)
This Week: Stay Hydrated
Staying hydrated helps the body’s tissues and organs function properly and reduce the impacts of dehydration: dry mouth & eyes, headaches, and light-headedness.
Drinking more water alone does not help with weight loss. Replacing ‘sugar-sweetened’ beverages with water can result in weight loss.

What Happens in Our Bodies When We eat (and Drink)
This Week: Reduce Added Sugar
Research shows, when people eat more ADDED sugar, they’re
more likely to gain weight.
Eating higher amounts of ADDED sugar tends to is lead toward a
lower diet quality, because there is less room for more nutritious, varied choices.
Research also shows that people who eat higher amounts of TOTAL sugar (both added & natural sugars) don’t have the same negative impact on diet quality.

October at WW~
What Happens in Our Bodies When We eat (and Drink)
This Week~
Become More Aware of Your Eating Pattern
TRACKING what you eat can help you make healthier choices, lose and maintain weight.
Tracking is so effective because it helps us become more aware of our actions and any changes we want to make.
In addition to tracking what we eat, tracking how we eat, how we feel, and what we do afterward can help us gain insight into what’s working and what’s not.

WW September Theme: Obstacle Breakthroughs
This Week: Getting Support from Non-WW Members
When you’re out to eat with friends or family who are not focused on improving their health and wellness, how much more challenging is it
to stay on track?
What gets in the way?
Our environment impacts what we do.
Aside from physical spaces and circumstances, our environment is also made up of the people in our lives.
When people around us have a healthier pattern of eating, we’re more likely to do the same.
We can influence the people around us too! A study of WW members suggests that going on a weight-loss journey yourself
can help your partner or close family member get healthier, even
if they don’t do it “with you.” It’s a ripple effect!

WW September Theme: Obstacle Breakthroughs
This Week: Create Guidelines for Nighttime Eating
Many of us set guidelines ahead of time for how they’ll act in specific situations.
For example, ‘If I order an appetizer at dinner, then I will order a ZeroPoint side.’
This reduces the amount of energy we spend figuring out what to do in the moment.
The decision has already been made!
Do you already do this? What would it take for you to incorporate helpful guidelines into your plan?