Online Resources

Plateaus are no reason to panic. Take a step back, learn why the scale is at a standstill and how to get it moving again.  Click here.

This article from Weight Watchers Australia looks at 5 myths surrounding self-compassion and busts right through them.  Click here.

Turn Sabotage Into Support

We don’t have to avoid the people in our lives as we’re working toward making lifestyle changes and they don’t understand. Click here for this article for helpful tips!

“Fitness on the Road”  Travel can make sticking to your exercise routine can be difficult – but not impossible.  No matter where you are, you can squeeze in these fast, fun toning moves from fitness expert, Jennifer Cohen.  Click here.

“How to Eat Mindfully – Anytime, Anywhere”  (Expert tips on how to eat in the moment). Click here.

“Avoiding Grocery-Store Temptation”The right tools can ensure a trip to the market doesn’t derail your weight-loss efforts! Click here.

Try these 24 genius tips to give your recipes a truly healthy makeover! Click here!Forget the haunted houses – the spookiest part of Halloween is the candy! Don’t be scared, read this to be prepared! Click here.

Help yourself stay on plan by preparing quick, low-fat meals to take to work. Click here.

Food Q&A: Low-fat Protein to GoHelp yourself stay on plan by preparing quick, low-fat meals to take to work. Click here.

Are You Taking Care of You? Learn what it means to take care of yourself and how to put yourself first. Click here.

What are You Working Toward? Figure out your motivation for losing weight and the actual getting there becomes easier. Click here.

Plan Your Own Success Story You hold the power for your success. This article will tell you how to make it happen! Click here.

Bravo Board on Message Boards on Community With posts like “Small Goal, Great Start” and “Steady Progress” you’ll find nothing but inspiration here. Click here.

Get Happy! Article When you like who you are, your self-esteem (and your success!) rises. There are some great links in this article. If you have time, be sure to check them out!  Click here.

Community Talks: How to Handle a Gain:  It’s not easy to see a gain on the scale. Fellow members offer insights on how they turn the situation around and get back on track.  Click here.

Manage Your Feelings without Food Article Explore ways to work through your emotions without eating them and help yourself stay on track. Click here.

9 Signs You’re Heading Toward Goal Article The scale isn’t the only measure of success. This article highlights the telltale signs you’re well on your way to success. Click here to read.

Time is On My Side Article. This is an eye-opening article. Experts weigh-in with their best tips for time savers. Take just 5 minutes to read!   Click here.

Community Message Boards No one knows this journey like fellow members. On the Messages Boards (under Community on eTools), you can connect with other members, read their advice, see what’s worked for them and get motivated. Be sure to check out the Bravo Board (link below) to see some great “Bravo-worthy” moments.   Click here!

What’s Your Weight-Loss Mantra? We all know staying on Plan can be a challenge! Having a sound nugget of advice can help. Find an inspirational phrase or quote, then repeat as needed! (Have a great mantra? Be sure to share it in our meeting. It might be just what a fellow member needs to hear).  Click here to read the article.

Can Meditation Help You Lose Weight? Sure, meditation can be relaxing. But can simply sitting and breathing help you lose weight? Click here to learn more.

7 Stay-Happy Ideas. This article offers tips on how to find the bright side of any situation.   Click here

Safe Summer Fitness. Tips to keep you cool as you workout in the summer heat. Click here.

Uncover the Art of Food Presentation. Give your home-cooked food some pizzazz with these tips from a food stylist and home economist. Click here.

Cookout Cheat Sheet Backyard cookouts usually mean hamburgers, hot dogs, coleslaw and beer and that’s OK! With smart choices and portion control you can stay on Plan and enjoy these summer staples.  Click here.

24/7 Expert Chat Have a simple question like how to figure the PointsPlus Values of the new recipe you’re trying for dinner? Use the 24/7 Expert Chat feature and get the answer straight from a Weight Watchers Expert Coach. (Bonus! They’ll not only answer your simple questions, but will help you figure out how to make the plan work in your life, too.) Find them on the homepage of your OnlineTools and the 24/7 icon.

Plan a Week’s Meals in 7 Easy Steps When you’re trying to make better eating decisions, going to the grocery store without a list is like taking a trip to a new destination without directions. This article offers great strategies so that you don’t make unhealthy (and unwanted!) detours on the way to the checkout line. Click Here to read the article.

Motivation can come and go. On this message board get support from other members!   The Motivate Me! Message Board on Community. Click here.

This was a poem one of my members, Janice wrote about Reflections.  She wrote this poem sometime ago; however, with our routine of the month having to do with spending 5 minutes reflecting on how your day went on plan, she shared with the group.  She so kindly said we could post on this website to share with our fellow WW members.


Oh woe, woe, woe is me

Out walking I should really be

Oh woe, woe, woe is me

I must walk, not watch TV

Oh woe, woe, woe is me

I see a bird up in the tree

Oh woe, woe, woe is me

A little squirrel looking at me

Oh woe, woe, woe is me

Right now I really need to go faster

I guess it’s true, I am my own master

Better choices I try to make

Healthier food on my plate

I guess walking has it’s prizes

Cuz now I’m down many sizes

Oh shame, shame, shame on me

There’s so much beauty I can see

Have a chat with the powers that be

Focus on good choices for me

Out on walks that are good for me

No-no more woe is me

Out walking sets me free

A Weight Watchers I’ll continue to be!

A couple of weeks ago, our topic was “Bounce Back.”  What a great meeting and thank you to all the speakers.  I recorded the responses of how some of the guest speakers bounced back.  I thought you would like to read.  Remember to check that yellow sticky on a regular basis.



Take ownership

Think outside of the box

Keep open mind

Surround yourself with things you want to be: healthy magazines, healthy cookbooks,….

Try new devices

Reflect every single day!

Not perfection, its persistence

Celebrate ounces

Learn resilience

Be gentle on yourself

Trust yourself

Trust the program

It is an opportunity what needs to change

Think of the consequences prior to making the decision to slip

Be accountable to your weekly weigh-in, your fellow meeting members, and most of all yourself

Switch programs:  Simple Start, Simply Filling, PointsPlus

Measure and weigh foods

You learn what you need to avoid


Learn to substitute

Reread Book 1

Eat less of what you really want

Figure out how to make this a Lifetime (think long term)

Allow a treat each day

Think about how good you felt at your lower weight

All of the above, we can sum up:  Take control of yourself and your relationship with food!

I want to give a big thank you to all those who participated in last week’s meeting discussing how they got started in activity and where they are and where they are going!  What inspiring stories.  Here are some of the key points from the presentations this week:

There are no walls unless I build them.

At the end of the day, this is a journey.

No such word as I can’t, it is I haven’t tried hard enough.

I can’t be a coward and afraid to try.

I got started by incorporating activity not by exercise.

It is anything you make it.

Set aside who you are and see what you can do.

Smile and enjoy what you are doing.

The first year, I learned the program/tracking.  The second year I added everyday activity.

Find something you want to do.

Take the Live Life Active personality quiz.

Get a partner.

Set goals.

To finish maybe the only goal.

I have to go slow, but push myself, and I won’t get knocked down.

Support, Support, Support

It isn’t about exercise, it is about being healthy.

I discovered what my baseline was and I know I had to add activity from there.

If you have a conflict of time, you need to figure out what works.

Be consistent and make it a routine.

Pick your activity (you like), just like you pick you food (you like).

Focus on yourself.

There are always going to be challenges.

Don’t workout to eat.

You have to take care of yourself first.

Take notes during the meetings.

Believe in yourself, even if you aren’t seeing the results.

Knowledge is power but you have to apply it.

Small changes will make big differences.

Instead of food and friends, have a fitness party and then healthy food.

Believe in the power of small changes.

Find out what you need that works for you.

Keep doing each day.

Keep mind off of what you are doing, focus on something else while working out.

Activity is the key to success, your body needs it.

Activity helps to stay on plan.

Don’t zero out what you have done.

Add one minute increment, they will add up.

Do different things, exercise can get mind numbing.

Pledge to no longer use the drive thru.

Pledge to stop using elevators, if less than 5 flights, use the stairs.

Be sure to add variety, do what is comfortable, add as you are able.

Activity allows me to be strong and stay on the program.

One dimensional, do other things

Use library DVDs to workout, this adds variety

After a bad day, activity gives me a new wind to sail.

Thank you to all the guest speakers last month!  You were awesome and I know we all walked away with words of wisdom.  Here are some of the quotes they shared with us:

  • “I shall take the heart.  For brains do not make one happy, and happiness is the best thing in the world.”  L. Frank Baum, The Wonderful Wizard of Oz
  • “Life is too short to….wake up in the morning with regrets.  So love the people who treat you right, forget about the ones who don’t and believe that everything happens for a reason.  If you get a chance, take it.  If it changes your life, let it.  Nobody said that it’d be easy, they just promised it would be worth it.”
  • “Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God?  Therefore, honor God with your body.”  1 Corinthians 6:19-20
  • “We are surrounded by gas stations, but we don’t pull up to every one to put gas in the car.  You have to ask yourself, do you really have a need for fuel, or are you experiencing another trigger.”  Michelle May, “Eat What You Love, Love What You Eat.”
  • “You fail only when you quit trying.”
  • “The best time to plan a tree is twenty years ago.  The second best time is now….”  Chinese proverb
  • “A bad attitude is like a flat tire; you won’t get very far unless you change it.”

Random thoughts I also recorded:

  • Mental attitude gets you through the struggles
  • In the past, I was a convenient Weight Watcher member
  • I needed a new normal
  • Lifestyle change for a lifetime
  • I had to strategize my indulgences
  • In the bible – it says-healthy heart, body, and mind
  • Routine, routine, routine
  • There is a light at the end of the tunnel.
  • Try, Try again!
  • Didn’t measure my success on the scale. Looked at other things and how I felt.
  • Just do it
  • Just say no
  • Find willpower, no lazy
  • Saved my life
  • I can’t beat myself up with my brain
  • Week by week, I had to look at my success
  • Decided I was finished with the yo-yo
  • Make it work, no matter what happens

I think it is ironic that as I am typing these, two of them are upcoming topics.  Hmmm…  there might be success in these quotes!

Click here to watch another great clip from CBS featuring Dr. Brian Wansink.  It is all about mindless eating, very interesting.  Notice they are talking about hedonic hunger!

In the meeting room last week, we discussed some of the excuses we use to not to be active.  We then turned it around and how could we turn this into a positive and get active.  It was a fun activity and then I ran across this video this past weekend.  Be sure to click here to watch the video.  The trainer has quite a few, it will make you chuckle.

Be sure to check out this website for this week’s meeting topic:  Rehab Your Habits!!  Be sure to watch the video.  Click here!

Check out this website!!  Click here.  This website is created by Dr. BJ Fogg, a scientist who has studied how computers can be used to change human behavior.  Fortune magazine has named him “Top 10 gurus you should know.” Weight Watchers has worked with this man and his concepts.

Check out this great website, The World’s Healthiest Foods!  This past week the Food of the Week was Swiss Chard.  Click here to visits!

Thanks to Dorothy!  You aren’t going to believe this video.  Don’t you wish you would have know about this during the summer!  Okay, next summer!  Something to look forward to!   Click here to watch the video.

We Are Number #1:  Click here to read the latest diet rankings according to U.S. News and World Report.

This interview came across to me last week.  It is a great interview with Jean Neidtich, the founder of WW!  What an interesting life she led!  Click here!

Check out this You Tube video.  Thank you to Anne and Liz for telling me about it.  It will bring you a great laugh and you will understand if you are a dog lover!  Click here!

I loved this article from  It has some great tips on different cuts of meat.  Remember that your best cuts are round and loin.  They are the most tender because they aren’t used as much as rump or round.   Click here!

If you remember the recipe from last week was Quinoa with black beans and apricots.  Art and Ann from Wednesday nights at Watts Mill sent this awesome article regarding this power food!  Click here to read the article.  Thank you Art and Ann!

This is a great article of history.  I would encourage you to look at the past weight loss ads in this article.  It is pretty funny and we have come a long way!!  Click here!

Check this great website out.  It is an interactive food environment map of the United States giving you lots of information regarding the state of our health, eating habits, etc.  Click here!

A great article about the top French diets and how Weight Watchers was the only diet considered by the researchers to be balanced and suitable.  Click here!

How many miles do you need to walk in order to burn off that Thanksgiving dinner??  This is a great little calculator to figure that out for you.  Do it before the dinner and you may think differently about having seconds!  Click here!

I featured this in one of my email newsletters years ago and thought it would be great to have on the website.  I loved this article from  It has some great tips on different cuts of meat.  Remember that your best cuts are round and loin.  They are the most tender because they aren’t used as much as rump or round.  Click here!

A great article on the Weight Watchers website about everything you ever wanted to know about yogurt.  Be sure to check it out and remember to get your dairy servings each day.  According to the Weight Watchers Healthy Guidelines, we need to get 2 servings a day or 3 if you are a nursing mom, a teenager, over 5, or weigh more than 250 pounds.   Click here!

A great article from the Huffington Post and comparing the states and their obesity costs.   Click here.

This is an interesting article about how five common items in our diet can sap our vitamins/minerals in our body.  You have heard me say many times that the fluctuations in our weight can do with many things other than what we eat and how much we exercise.  Here is a perfect example of how things we eat and drink can sap our nutrients from our body.  Click here to read.

A great picture gallery of portion sizes.   Check it out!

Great article from Forbes magazine about Weight Watchers.  Click here!

Do you want a recipe with 5 ingredients and less.  This is for you!!  Two great recipes from a fellow ambassador in San Francisco.  Click here.

As you know Oprah celebrated her 10th anniversary for O magazine over Mother’s Day weekend in New York City.  Jennifer Hudson among others such as Tracy Chapman, Mary J. Blige, Bette Midler and Dr. Oz all participated.  The walk was 4 hours long and the charity walk benefited 10 different causes!  Jennifer Hudson says: “Spending my first Mother’s Day at the Live Your Best Life Walk is a really fun experience to encourage others to get moving and help support the benefiting charities. Weight Watchers has helped me learn the importance of activity and I have seen the benefits that leading an active lifestyle brings — which is a big help when I’m busy running after my son!”  How cool is this!  Check out the pictures and how great she looks!!  Click Here!

Here is a great success story right in our own backyard, Wichita, KS.  Click here to watch!

I thought you would like to see how a Weight Watchers leader talked about the Walk-It Challenge in her city in South Dakota.  Click here to watch this video:

As you probably have heard Weight Watchers has a new spokesperson:  Jennifer Hudson.  She looks fantastic!!!  Click here to see her announcement on Good Morning America.

Watch this video clip.  It has nothing to do with weight loss but will bring a smile to your face!  I love this story and think about how these two animals support each other, just like what we do in the meeting room!  The Orangutan and the Hound.  Click Here!

Interesting article on fast food and listing of the worst meals!   Click here!

This is an article that compares our Weight Watchers program to a budget system!  My favorite quote from this article:  “When you don’t track, it’s easy to fudge.”  Click here!

This is an awesome video I received last week.  It has nothing to do with weight loss but I was amazed how our world has changed over the years.  It was produced by Sony and shown at an executive conference.  You need to watch this!!!  Click here!


Happy Super Bowl Sunday! 

Be sure to check out a great article on the Super Bowl and following the program!  Click here!


This is bound to bring a smile to your face.  It did mine!  The Pink Glove Dance!  Click here!

A member sent me this great article about winter fruits and vegetables.  I love the different suggestions and how to prepare.  They also give the nutritional information.  Check it out here!

With today’s economy, we are all about saving money.  Be sure to check out the Internet for some great coupon finds!  A couple of tips:

1.  Before we purchase anything anymore, we always go to Google an type in the product or store and then type the word:  “coupon.”  We usually find some kind of coupon to take with us.  Last week, we got a 12% coupon for Best Buy.
2. Be sure to search for coupon websites.  I get one from every Tuesday.  And, you can select which coupons you wish to print.  Click here to see the website.

Here is an article from Reuters announcing the results of the 2nd annual Lose for Good campaign.  WW contributed 1 million dollars to the Action Against Hunger and Share Our Strengths organization.  Click here to read article.

Weight Watchers has a Facebook fan page!  Check it out here!  Be a fan, spread the word, and engage with all the cool content.

Weight Watchers Community
The new WW community allows folks to join challenges, blog, etc.  Click here.

Participate, spread the word.

Be sure to check out this article introducing Weight Watchers new online community which is free and open to everyone.  It is similar to a community board and you can create a profile and read other comments. Click here for the article.

This is a great article from Weight Watchers regarding some new ideas from our own members for sandwiches, pastas, and salads.  I especially love the idea of Dijon mustard and orange juice!  Click here to get some great ideas!

I consider myself an ice cream connoisseur (working as an “ice cream scooper” for 7 years when I was younger).  To this day, ice cream is my “red light” food.  For those of you that don’t know what this means:  it is a food that you personally crave and urge (remember last week’s topic), and find difficult to control yourself when it is around.  I have learned some very valuable lessons, knowledge, and ideas throughout the years and now able to control ice cream and still enjoy!!  Very interesting article from Weight Watchers on the website.  Click here to read!

If you haven’t signed up for the Weight Watchers Smart Ones Newsletter, I would highly recommend.  There are great tips on this website, videos, etc.  Click here to access.


A great article on the different colors of fruits and vegetable and what they can do for us.  I have never seen such a comprehensive list.  Be sure to check it out.  Click here to read the article.

I received this via email from a member in one of the meetings.  It makes you think about our fruits and vegetables and what they can do for us!!

A Coincidence?

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye…and science shows that carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don’t have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.

Eggplant, Avocados and Pears target the health and function of the womb and cervix of the female – They look just like these organs.  It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries.

Onions look like body cells. Today’s research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes.

Talking about summertime, travel, and eating away from home – this is a great article from Weight Watchers and how to help pack a healthy cooler.  Click here.

A great article to once again tell us how important group support is when we are making a healthy lifestyle our priority.  Here is the final press release:
Final Version 2/27/09
New England Journal of Medicine Study
Statement from Karen Miller-Kovach, Chief Scientific Officer,
Weight Watchers International
Sacks, FM, Bray GA, et al.  “Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates,” NEJM Volume 360: 859-873, Number 9, February 26, 2009
At Weight Watchers, we continue to deliver a comprehensive approach to weight management based on the latest scientific thinking.  We are thrilled that there is another study in the arsenal of research that confirms our method.  This study, published in today’s edition of the New England Journal of Medicine (NEJM), validates the science behind the Weight Watchers approach to weight loss – that healthful eating; physical activity; group support; and behavior change must be incorporated for long-term successful weight loss.
One important thing to note from this study, is the strong link between attendance at group sessions to weight loss success (0.2 kg per session attended).  At Weight Watchers, we have also seen that the more engaged our members and subscribers are, the greater their weight loss success.  For example, our research shows:
¬    People who attend meetings are 3X more successful than those who try to lose weight on their own.
¬    Attending the weekly meetings, plus using the Internet-based weight-loss tools, enhanced weight loss over six months by more than 50% as compared to simply attending meetings.
The NEJM study also reported that “any diet when taught for the purpose of weight loss with enthusiasm and persistence can be effective.”  Finding an eating approach that works is key to weight-loss success.  The Weight Watchers food plan is designed to reach the objective of a healthy weight loss, but do so by empowering the person to make food choices in a way that suits his or her preferences and lifestyle.  Weight Watchers recognizes that weight loss can only be successful when it is easy to comply with and people feel satisfied with what they are eating and teaches all of these tools in a supportive environment.  The study is all about living a life that includes fewer calories, not following a diet. 


I know that right now, with our current economic conditions, we are trying to be careful on how we spend and save our money. I wanted to send these thoughts from an article on the Weight Watchers website. The article is entitled: “What Your Weight Is Costing You” by Diana Kelly.  Are you concerned about the costs of weight loss? It’s true that the costs of changing your food shopping habits and making time for exercise can add up. But the costs to your health if you don’t lose the weight can be much greater. And when people adjust to living a healthier lifestyle, they can change their outlook and spending habits and reap the benefits of both. Find out what the Weight Watchers Community had to say about putting their money where their mouth is.

Cut shopping cart costs.

Those first few shopping trips after joining Weight Watchers can seem daunting and expensive. Ridding your kitchen of junk food and stocking it with healthy fare might mean higher grocery prices than your regular weekly shopping trip. But if you’ve already committed yourself to losing weight, why keep tempting foods in your home?

MARTHA3825 says, “I still have to argue with myself, to convince myself that I’m worth the price of fresh fruit and veggies.” But, she adds, “My newfound sense of self-confidence and energy makes it all totally worthwhile.”

Community users also agree that making meals at home is cheaper than eating out. PERKINSCL started bringing lunch to work. “A whole-grain [loaf of bread] and a package of turkey, for over a week’s worth of lunches, costs less than two fast-food meals.”

Live a long and healthy life.

You know the cliché about eating an apple and staying out of the doctor’s office? Well, there’s some truth to that. Making wise food choices and losing weight can help improve symptoms of certain health problems and even help some people use less medication.

Before Weight Watchers, LESSAME62 says she “would use oxygen on a daily basis in order to walk anywhere. I haven’t lost a great deal of weight, but I can walk more before I need to rest, and without oxygen. Whatever the cost money-wise is worth it. I’m lighter and feeling great.”

LORELI115 says, “Seven prescription medications for various medical ailments before I lost weight were about $70 a month and [additional] doctor visits were approximately $300 a month. I’m more than willing to pay the price for healthier foods!”

MERMADELOVE is feeling better halfway to goal. “I noticed a huge difference. I breathe more easily when I sleep, my back problems have gone way down, I don’t get as many migraines as I used to and I can move and dance again. That, to me, is priceless.”

“When my husband complains about the cost of ‘healthy’ food, my response is, ‘It’s cheaper than a heart attack,'” says REBELGIRL1972.

Improve your personal life.

SONIYA1976 says her improved health is worth the added cost. “I am paying for a trainer, gym memberships and the slightly higher cost of portion-controlled foods because I just don’t trust myself yet but I spent years spending way too much on fast food, junk food and eating out. When I took a hard look at my finances, the added cost of working out and eating healthy will be nothing compared to the unhealthy way I lived before.”

In the Message Boards, the thread on this topic went on for six pages. CATHOLICCOUG summed it up after reading users’ responses: “I think it is awesome to stop and think that losing weight does cost us something: money and time, but not losing can cost so much more. As so many people have pointed out, it can cost you self-respect, promotions, money, life experiences and life itself. We can do this! Whatever the cost, we can do it. The payoff in the end will be huge.

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