Welcome to the GLP-1 Success Program

Our program gives you three daily nutrition goals—for protein, fiber, and water. These are the minimum recommendations from our experts, meaning that exceeding your targets a bit is okay and can be nutritionally beneficial! As you track food or recipes in the app, it automatically captures the grams of protein and fiber and counts them toward your targets. You’ll track water by the cup.

Eating enough protein is crucial for maintaining muscle as you lose weight, particularly when taking a GLP-1.

Your target:1 gram of protein per 1 kilogram of current body weight.

The app does the math for you, but here’s an example: If you weigh 220 lb, your target will be 100 grams (g) of protein per day. (No matter what you currently weigh, your target will never go below 60 g per day.) This target is the minimum recommendation for muscle retention. If it feels challenging at first, that’s normal! Celebrate your progress, and use these tips to help you reach your target over time.

Tips to meet your target

• Lean on ZeroPoint® foods and the Lifestyle tab in the app to help you choose high-protein options and build meals around them. Planning your grocery list and meals intentionally can help you increase your intake over time.

• Break down your target by meal. Split up your target by how many meals and snacks you eat throughout the day. For example, if your goal is 90 g of protein per day, and you eat three meals and no snacks, aim for 25–35 grams at each meal (that’s about a palm-size piece of chicken or fish, or a cup of Greek yogurt with a high-protein cereal).

• Start early. We recommend eating breakfast within one to two hours of waking up and including a good source of protein in it. This way, you won’t have to play catch-up at the end of the day.

• Be consistent. Pick a protein source at each meal (and snack), and build your meal around it. For example, you may start with 4 ounces of rotisserie chicken and pair it with a side of produce and fiber-rich carbs.

• Count on convenience. Stock up on easy, high-protein foods like deli turkey, lean beef jerky, canned tuna, Greek yogurt, and cottage cheese—all have 10+ grams of protein per serving.

Since GLP-1s reduce your overall appetite, focusing on foods with fiber ensures you get essential vitamins, minerals, and of course fiber, which aids digestion.

Your target:25 grams per day for women; 38 grams per day for men

Pro tip: Most people are not getting this much fiber regularly. Getting this much when you’re used to getting a lot less may cause digestive upset. To prevent this, add more fiber to your diet slowly, increasing your intake by just a few grams each week. At the same time, make sure you're drinking plenty of water or other unsweetened drinks. This gradual approach helps you feel comfortable as your body adjusts.

Tips to meet your target

• Eat and track at least one piece of fruit or a cup of veggies at each meal and snack. The Lifestyle tab has more ideas. Fruits and vegetables of all kinds have some fiber, with some foods like raspberries having as much as 8 grams of fiber per 1 cup.

• Add different beans, peas, and lentils into your daily diet. These foods are very high in fiber, plus they have the extra benefit of being moderate to high in protein as well! Try adding ¼ to ½ cup to salads, mashing them to have on bread, incorporating them into soups.

• Add in chia and flaxseeds. Adding in 1 to 2 tablespoons of these seeds throughout the day can help increase your fiber intake. 1 tablespoon of chia seeds has 4 grams of fiber and 1 tablespoon of ground flaxseeds (also called flaxseed meal) has 2 grams of fiber

• Pro tip: while whole flaxseeds can be consumed, consuming ground flaxseeds (also known as flaxseed meal) provides more nutrients, including fiber and omega-3’s, due to improved absorption of these nutrients when the flaxseeds are ground.

• Shop convenience. Rely on pre-cut, pre-washed produce. Go for bagged salad greens and slaw mixes, prepped veggies for stir-fries and pastas, or a small veggie tray to use all week. Opt for canned beans (seeking lower sodium when possible) and rinse them before using.

• Stock your freezer. Frozen fruits, veggies, peas, and edamame have the same nutritional benefits as fresh and make it easy to always have something on hand.

• Opt whole grains. Grains remain a key group of foods to consume while taking a GLP1. However, opting for whole grains versus refined grains, will help you reach your fiber goals, while providing even more nutrition since whole grains are higher in vitamins and minerals than their refined counterparts. Common high fiber whole grains include: oats, 100% whole wheat products, barley, and quinoa.

Hydration is important for everyone, but because GLP-1s slow down food movement in your digestive tract, staying well-hydrated helps maintain regularity.

Your target:64 fluid ounces a day (which equates to 8 cups).

Water, unsweetened seltzers, club soda, and sparkling water all counts towards this goal. Water infused with fresh fruits or vegetables, like berries, citrus, cucumber, mint, or fresh ginger, also counts. While other beverages, such as coffee, tea, or coconut water, won’t count towards your target, they still play a role in adequate hydration.

Tips to meet your target

As with other goals, it’s OK to work up to your water target over time. To get started:

• Sip all day. Carry a reusable bottle or travel mug with you. If you get one that’s 64 ounces, you’ll only have to fill it each morning.

• Mix it up. Unsweetened seltzers and other fizzy waters count! Or, infuse your water with flavor by adding citrus, cucumber, pineapple, mint, or other fruit or herbs.

• Set an H2-Oh Yeahreminder. Use your phone’s alarm to nudge you to hydrate.

These medications can be very powerful to slow down digestion and reduce the food noise. So much so, that you may worry that you are not eating enough and have concerns about not getting enough nutrients. Rest assured that if you’re able to consistently meet your protein and fiber targets you’re likely getting enough nutrients. But there is more you can do.

Consider taking a daily multivitamin and calcium supplement

Think of it as extra insurance to get the nutrients you need. Choose a multivitamin with at least 400 IU of vitamin D and 18 mg of iron. For calcium, look for 500 mg. Also, check labels for a certification seal from a third party like United States Pharmacopeia (USP). This means ingredients, nutrient amounts, and other standards have been verified.

• A few that fit the bill: Nature Made® Multivitamin for Her, Kirkland Signature® Daily Multi, and VitafusionTM Calcium + D3. For specific recommendations, talk to your healthcare provider.

Considering talking to a WeightWatchers Registered Dietitian

Our Registered Dietitians are here to help guide you on eating enough of the right foods for you and your journey.

You can track activity manually or connect a wearable device to the app to do it automatically (and also track steps). Any movement counts, and sweating is optional. That said, plan to include some form of strength training at least twice a week. Along with eating enough protein, strength training helps preserve lean muscle as you lose weight and can improve overall health.

Tips to get started

• Start slow. Sometimes, starting is the hardest part. Remove the pressure by gradually building up your endurance, strength, and confidence. You don’t have to exercise intensely for hours to reap the benefits. Remember, all movement counts! Check out our WW Workout Guides for beginner-friendly options, like a 30-day strength-training challenge (no equipment necessary).

• Make it easy. Look for a fitness app, digital program, or online classes.

• Find the fun. You’re more likely to be active when you enjoy it. Walk with a friend, go to a class together, or watch your favorite show while walking on the treadmill.

App tip: Connect your activity tracker

If you track your activity through Apple®, FitbitTM, Garmin®, or elsewhere sync it to the WW app: From your profile, tap the gear icon in the top right corner. nNavigate to “Connected Devices” and follow the prompts to connect.

Focusing on your daily nutrition targets helps you stay nourished, minimize side effects, and feel your best. But if you’re looking for more insight into your overall eating pattern, the optional Points feature can help.

Points takes a food’s calories and complex nutritional information and simplifies it into a single number. Comparing Points values can guide you towards making choices higher in protein, fiber, and unsaturated fat—and lower in saturated fat and added sugar. Simply tap into a food or recipe to see its Points values.

If you scroll down from your nutrition rings, you’ll see your personalized daily Points recommendation, which gives you general guidance on your total food needs for the day. This recommendation is based on your metabolic rate and is designed to support weight loss. You can use your daily Points recommendation as a guide for how your total intake compares to your daily metabolic needs and determine if you’re eating in a way that supports healthy weight loss.

You’ll also see your weekly Points recommendation. Weeklies give you an extra cushion to eat more Points when you want to—because not every day looks the same. And your weekly budget grows with activity. As you track activity during the week, Points are automatically added to your Weeklies. You'll never get more Points than you burn, so feel free to use these additional Points!

To help you stay in budget and hit your daily nutrition targets, we recommend reaching often for ZeroPoint® foods. These nutritional powerhouses are great as a meal base, snack, or flavor booster—and don’t cost you any Points!

Not sure what to focus on? We recommend prioritizing your nutrition targets: protein, fiber, and water. Points are there for you if you want more insight, but the Points dashboard is an optional feature of the GLP-1 Success Program and Points aren’t critical to living your GLP-1 success program.

Plan to step on the scale and log your weight in the app regularly—between once a day and once a week is plenty. The Weight tab also shows all your progress over time. Use the info to spot trends and identify the foods, activity, and habits that are working for you so you can keep them up.

Inside is a comprehensive toolbox of tips and info that make meeting your targets easier, including:

• A list of ZeroPoint® foods. These nutritional powerhouses aren’t the only things you can eat, but they take some guesswork out of how to reach your targets. Use them as a base for meals, to round out your plate, or as quick snacks. ZeroPoint foods will contain moderate to high amounts of either protein or fiber – and sometimes both!

• Delicious, protein-packed and fiber-packed recipes collections. There are collections specifically designated as “high- protein” and “high-fiber”, but we have many recipes collections featuring our ZeroPoint foods as well that will help you reach your nutritional targets.

• Sample daily menus. Want to just put all your eating decisions on autopilot? Done.

• Guides and how-tos. Learn to build balanced meals, get tips on snacking, and more.

Found in the Lifestyle tab, these tailored lessons are designed to meet you where you are on your GLP-1 journey. Each one will teach you why--and how--to build sustainable habits across nutrition, movement, sleep, and stress management to help you lock in your long-term success. You can revisit these at any time you want a refresher on any topic!

You’re able to track taking your medication right in the app. Track your medication, dosage, date, and time, as well as location of the injection right in the clinic tab of the app. Plus, you can set up medication reminders to never take a dose late!

You’re also able to log side effects to help you keep track of them. Knowing what side effects and when they occur regularly, will help you create strategies to help you manage any reoccurring side effects.

Tap the people icon on the top right corner of the homescreen to enter Connect, our welcoming, judgment-free space just for WeightWatchers members. Here’s how to use it:

• Find your people. Once in Connect, tap “Browse groups" and explore by category. Join the “ GLP1 Companion Program ” group and any of the 200+ others that align with your interests.

• Share your story. Introduce yourself, comment, and post to start connecting with members who get the journey—and you.

• Get support. Share tips, problem-solve challenges, celebrate each other, and learn more about life on GLP-1s.

Your membership gives you access to Workshops tailored for those on the GLP-1 Program. Join each week to learn a new science-backed technique, bond over common experiences, and connect with your WeightWatchers coach and other members. You can find all Workshops under the Experiences tab in your app.

One last tip

Remember, you’re not alone on your GLP-1 journey. Meds help you lose weight (and the food noise), but we’ll help you commit to more—to feeling your best and to long-term weight health.

Nature Made® is a registered trademark of Pharmvite, LLC.

Kirkland Signature® is a registered trademark of Costco Wholesale Corporation.

VitafusionTM is a registered trademark of Church & Dwight Co, Inc.

Apple, Apple Watch, HealthKit and iPhone are trademarks of Apple Inc., registered in the U.S. and other countries and regions.

Fitbit is a registered trademark of Google, LLC; and Garmin is a registered trademark of Garmin, Ltd.