Living WW

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Whatever your goal, whoever you are, and wherever you are in your journey, the WW FreestyleTM program can help you get where you want to be. As your Weekly explains, the three pillars of the program—food, activity, mindset—work together to guide you to healthier eating, to moving for pleasure (not just because you “should”), and to shifting your thinking so you can build healthy habits for life. In the coming weeks, we’ll dive deeper into each of these areas; for this week, we’ll hit the key points of each pillar to get you off to a great start.

Tip: New member? Get easy how-to's each week on My Day! (also on your app).

Flex to the max

You’ve probably learned that there are no “bad” foods on WW Freestyle. Nothing is banned, nor are there any you-gotta-eat-it foods. Everything is on the menu! That user-friendliness helps ensure that WW is livable and realistic. Each food and drink is assigned a SmartPoints® value. You choose how to spend your Daily SmartPoints Budget, and when to use your Weekly SmartPoints Budget. And up to four unused dailies will automatically roll over into your weeklies for yet more flexibility. (Just remember to enjoy them all in the week you get them; your weeklies don’t roll over into the next week.)

While you can choose any food you like, our SmartPoints formula nudges you toward foods that are lower in saturated fat and added sugar and higher in protein by assigning them lower SmartPoints values. Choosing those foods means your Budget goes farther! What’s more, there’s a huge (200-plus) list of foods that we’ve assigned at 0 SmartPoints because they form the foundation for a healthier pattern of eating. And we’re not talking lettuce and celery (though they’re ZeroPointTM foods, too). Eggs, shrimp, skinless chicken breast, beans, fish, tofu, plain Greek yogurt, all fruit, and most vegetables—they all cost you nothing! So even on days that haven’t gone as planned, you can have a satisfying dinner without busting your Budget. (And because you don’t have to weigh, measure, or track ZeroPoint foods, they save you time and effort, too.)

Tip: To explore your delicious options, search recipes by entering up to three keywords in the search bar in My Day.

What feels good to you? Gardening? Running? Stretching? However you like to be active, go for it. The WW approach is that simple and that effective: You’re more likely to stick with (and reap the benefits of) activity you actually enjoy. Whether you double down on old favourites or feel inspired to try something new, moving for enjoyment is the place to start (and stay!).

Your activity will earn you FitPoints® based on our more-personalized-than-ever formula that factors in your age, sex, height, and most recently tracked weight. They’ll go toward your weekly FitPoints goal—and more importantly, toward better physical fitness and health. All activities are assigned FitPoints and all benefit health and well-being. And some have a bigger payoff for your health, so you earn more FitPoints for them: strength training and higher-intensity activities like running, Zumba, and jump roping.

Living healthier and improving your well-being spring from eating well and moving more—and also from being in the right frame of mind. How you think plays a key role on your journey; our mindset techniques can help you embrace challenges, flip setbacks into learning opportunities, and stay focused on your goals.

Tip: Try the 3 good things technique to help you focus on the good things in life, develop a more optimistic outlook, and even become happier.

Whenever you need a refresher, check out Your Plan and the tips on your app. You don’t have to learn everything at once, or try new recipes every day, or even start activity unless and until you’re comfortable with it. You’ve embarked on the journey of a lifetime, and you’re in it for the long haul. Take it one day at a time—you’ve got this!