Weight Watchers Weekly Updates

Welcome! Here’s where you’ll find updates, corrections, and helpful links in issues of Weight Watchers Weekly.

Success Stories
For inspiration from members and Leaders who share how they lost weight and adopted healthy lifestyles, check out Success Stories.

June 28-July 4, 2015, Gratitude adjustment
The benefits of feeling and expressing gratitude extend to mental and physical wellbeing. In one study of people who kept a gratitude journal, the positive results included more success reaching personal goals, and greater engagement with and help for others. In fact, simply saying "thanks" to a fellow worker or family member can be key to better relationships.

June 14-20, 2015, pages 4–5, Get happy: The power of mindfulness
Being mindful is a hot topic these days, and for good reason; there’s plenty of research that shows a correlation between mindfulness practice and mental and physical benefits. To pinpoint areas in your life where you might be lacking in awareness, there’s a detailed quiz you can take to get an overall read on your current state of mindfulness. Another quiz option offers follow-up info on how to increase mindfulness in your daily life. If you’re interested in diving deeper into the topic, you can learn more about mindfulness as it relates to our very concept of self.

June 14-20, 2015, page 6, Fitness: Mind matters
Being mindful has many benefits, including during exercise. Some researchers think exercising mindfully can improve how your cardiovascular system reacts to stress. And it can even make exercise more enjoyable.

June 7-13, 2015, Get happy!
When we cultivate happiness in our lives, it is easier to make choices that improve our lives. For example, research on happiness and work output shows that happier people are better workers. Health outcomes are similar: by training the skills associated with happiness, people are able to build the skills associated with better health choices and overall health outcomes.

May 24-30, 2015, page 6: 5 reasons to book a massage today
Yes, a massage feels great, but its benefits are more than skin deep. Rubbing, kneading, and squeezing stimulates pressure receptors in skin, leading to lower levels of cortisol (a stress hormone) and of a neurotransmitter known as substance P, which plays a role in pain. Massage can help ease the pain of sore post-exercise muscles and promote healing faster by reducing post-exercise inflammation and stimulating cell repair. A massage can help improve your mood and your sleep quality, too!

May 3-9, 2015, page 6: Be prepared!
People who are confident about their ability to exercise and be consistent are less likely to drop out.

March 1-7, 2015, page 6: Work it off
Exercise can diminish the urge to eat, especially if you have a vigorous aerobic workout. Another way exercise can keep you from emotional eating is that it can lift your mood and make you less likely to turn to food for comfort or pleasure.

January 18-24, 2015, page 6: Join the resistance
Get lots of great moves using resistance bands to round out your exercise routine!

January 11-17, 2015, page 6: When should I work out?
Learn more about timing your fitness routine in "The Best Time to Exercise."

July 20–27, 2014, page 6: Friends with fitness
You might find it easier to stick with exercise when you do it in a group. Couples who exercised together were much less likely to drop out of fitness program than single people. And there's an upside to comparing yourself to others when you work out: you tend to push yourself a bit more!

April 20–27, 2014, pages 6 – 9: Enjoy Every Bite
To learn more about how you eat affects how much you eat: Eating more slowly can mean taking in fewer calories and feeling more satisfied than those who scarf their food.
What's more, you might feel more satisfied after eating foods with rich and complex odors — and you might even eat less of strongly aromatic foods.

April 6–12, 2014, page 4: Crispy Thai Pork and Shrimp Wontons
The recipe should say "serves 20."

November 24, 2013, page 10: For more information about the many benefits of exercise:
People who exercised had a 20 percent lower risk of coming down with respiratory infections than inactive folks.
Activities that are weight bearing and muscle-building can ward off osteoporosis — no matter how old you are.
Excess fat around internal organs can lead to diabetes and metabolic syndrome. Unlike dieting alone, exercise can help reduce this visceral fat.
People who exercise are more likely to report that they sleep well most nights sleep well most nights compared to people who don’t exercise.
Researchers have found that both aerobic exercise and strength training can improve memory.

November 3-9, 2013, page 6: Slow Down!
To learn more about how the pace of eating can affect your food intake, click on these links.

Young adults who ate slowly took in 50 percent less food per minute than did those who ate quickly.
People ate 10 percent fewer calories when they dialed down their pace than when they wolfed down their food.
< When research subjects ate identical servings of ice cream in five minutes, and then, at another occasion, in 30 minutes, their brains released more satiety-signaling hormones when they ate slower.
People who spent 30 minutes eating a meal were less likely to develop gastroesophageal reflux disease, a.k.a. GERD, afterward than when they gobbled down the same meal in five minutes.
For information about how external factors influence our eating, go to http://mindlesseating.org/.

October 6–12, 2013, page 6: Stand Up and Move!
On page 9, the first sentence should read: "According to some estimates, the average American is sedentary for about 7.7 hours of her waking day.*"
For more information on the health risks of too much sitting:
1. Patel AV et al. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. Am. J. Epidemiol. 2010;172 (4): 419-429.

2. Study on cancer risks from sedentary lifestyles

3. Weight and the Workplace

August 4–10, 2013, page 6: Good Night! Studies referenced in the story include:
1. Gangwisch JE, Malaspina D, Boden-Albala B, Heymsfield SB. Inadequate sleep as a risk factor for obesity: analyses of the NHANES I. Sleep. 2005 Oct 1;28(10):1289-96.

2. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec;1(3):e62.
For more information read “Sleep and Its Role in Weight Management”

May 12-18, 2013, page 6: Dine Like a King (or Queen): The two studies referenced in this story:
1. Wansink B. and Van Ittersum K. Fast food restaurant lighting and music can reduce calorie intake and increase satisfaction. Psychological Reports. 2012;111:228-232. http://www.amsciepub.com/doi/abs/10.2466/01.PR0.111.4.228-232

2. Stroebele N. and de Castro JM. Listening to music while eating is related to increases in people's food intake and meal duration. Appetite. 2006;47(3):285-289. http://www.sciencedirect.com/science/article/pii/S0195666306003849

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