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    View the WeightWatchers® Digital Program Guide | WW USA

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    your journey starts now You took the first step. Now let us support you the rest of the way. We take a science-backed approach to help you lose weight and gain healthy habits for life. Here's what to expect. 1- A simplified program: Science says when something is easier to do, we're more likely to do it. We make behaviors that lead to weight loss (like choosing healthier foods) easier so you can be more successful. 2- Your favorite foods: Yes, you really can eat what you love and still lose weight. Deprivation doesn't work! Instead, you'll learn to fit in old favorites and discover new flavors to help you achieve your goals. 3- Tools to support you: Think proven behavior change techniques to troubleshoot challenges; physical activity that feels good to you; thousands of delicious recipes; expert coaches; and more. WEIGHTWATCHERS PROGRAM GUIDE

    Connect with our team of experts – scientists, nutritionists, and dedicated coaches who are committed to guiding you toward success. Here's a glimpse of the remarkable individuals ready to support you: Laura Smith, MS: Director of Program Innovation at WeightWatchers®, Laura is a certified nutritionist with a wealth of knowledge. Allison Grupski, PhD: Serving as the Vice President of Behavior Change Strategies and Coaching, Allison brings her expertise as a clinical health psychologist to the table. Jocelyn Shaw: As a WeightWatchers coach and onboarding guide, Jocelyn is here to provide personalized support tailored to your journey. Sherry Rujikarn: With a background as WeightWatchers' Food Director, recipe developer, and a graduate of the French Culinary Institute, Sherry ensures that your culinary experience aligns perfectly with your goals. Looking for food inspiration or tracking your progress? Dive into our user-friendly app, designed to integrate with your lifestyle seamlessly. With features curated to simplify weight loss, our app empowers you to access the full spectrum of our program anytime, anywhere. Don't wait any longer – take charge of your journey to a healthier you. Download the WeightWatchers app today from the App Store or Google Play. Start tracking, receive daily tips, and embark on a path toward lasting change. Begin your journey by exploring our program guide and tracking your progress right from the home screen.

    Our approach to food is grounded in scientific principles and revolves entirely around you, recognizing the complexities of real life. Here's how we simplify healthy eating: 1-Personalized Plan: Tell us about yourself for a customized plan that fits your metabolic rate and lets you enjoy your favorite foods. 2- Points System: Our PointsR formula simplifies food choices based on a food's Points value, derived from detailed food-label data. 3-ZeroPoint® Foods: Over 200 ZeroPoint® foods offer nutritious, filling options without the need for tracking. If you're living with diabetes, rest assured that you're in capable hands. Scientific evidence highlights the benefits of even modest weight loss for managing insulin resistance. Our Diabetes-Tailored Plan is designed to support you, whether you have type 1 or type 2 diabetes, in achieving your health goals. Here's how we make it easier: 1-Blood Sugar-Friendly ZeroPoint Foods: We offer ZeroPoint foods that are less likely to impact blood sugar levels. 2-Diabetes Resources: Access information and recipes tailored for managing diabetes. 3-Blood Sugar Tracker: Monitor your levels with our app's blood sugar tracker. Remember, consult your doctor for any health concerns; we're here to support you.

    WW MEMBER AND COACH MONIKA P.

    Our Points formula considers various factors: 1-Calories: A fundamental component. 2-Saturated Fats and Added Sugars: Increase Points value. 3-Fiber, Protein, and Unsaturated Fats: Decrease Points value. Here's how to utilize our program effectively: 1-Track Your Intake: Input your food into the WW app to discover its Points value. Exception: ZeroPoint® foods, which don't require tracking. 2-Stick to Your Points Budget: Receive a personalized Budget based on your individual metabolic rate, including factors like age, height, weight, and sex assigned at birth. 3-Use Points for Guidance: Your Budget encourages healthier choices and appropriate portions for weight loss, while still allowing flexibility. In determining the better choice: Lower Points = More Nutritious: Opt for the option with fewer Points for a more nutritious selection. Balance is Key: Higher-point foods aren't inherently "bad"; the goal is finding balance in your choices.

    Your Points Budget is tailored to support healthy weight loss and includes 1-Daily Points: that ensure you have enough to eat. They reset every day. If you go a little over or under, that's OK! 2-Weekly Points: which give you a cushion. They refill each week. Use them throughout the week (or don't), or save 'em up. 3-Rollover Points: that are saved for later. Up to 4 unused dailies will automatically roll into your weekly bank.

    get to know the ZeroPoint foods that are rich in protein and fiber, the zero heroes in these nine categories* give you lots of flexibility. Eat as much as you like never have to track them! Non-starchy veggies / Fruit / Nonfat yogurt & cottage cheese Eggs Fish & shellfish / Chicken & turkey breast / Tofu & tempeh Corn & popcorn / Beans, peas & lentils. how to use Zero Point foods Create a base Start with a ZeroPoint food (like eggs or lentils), then add ingredients with Points® to build out a meal. Pump up a dish Toss ZeroPoint foods (veggies, beans, shrimp...) into recipes to make meals more filling. Tame hunger No matter how many Points you have to spend (or don't), there's always something to eat. * For members on the Diabetes-Tailored Plan have customized ZeroPoint foods that are less likely to impact blood sugar levels. Find the list in the WW app's main menu, or learn more at weightwatchers.com/us/diabetes-guide.

    Zero Point foods in action Incredible indeed! Eggs are packed with nutrients, help keep you full, and can double as a quick snack or a full-on meal. "You can start with an amount you've typically eaten in the past-two eggs, a cup of nonfat yogurt, and a bowl of berries. If you're still hungry after, have extra."

    Foods in Action beans: Nutrient-dense beans win the pantry MVP award. Whether canned or dried, they add hearty fiber to soups, salads, and more.

    Zero Point Foods in Action: Chicken Grill it, roast it, braise it, toss it in just about anything-chicken is as versatile as it is easy to cook. Plus, it's loaded with filling protein.

    The Key to Success: Tracking Study after study shows that people who track more tend to lose more weight. You won't have to track forever, but it's an incredibly powerful way to start. our No. 1 tracking tool: the barcode scanner. Get a tour of all the tools you have at your fingertips at WW.com/app.

    How to Track: Simplified Strategies: 1-Snap and track. When you're pressed for time, take a picture of your meal and track it later. 2-Take a guess. Don't know every ingredient in a dish? Find something similar and track that. Or tap the search bar, then Quick Add, and guesstimate Points®. Consistency is what matters. 3-Save a fave. If you do know what's in a go-to recipe or meal, tap the search bar, then Create. Next time, you won't have to track each ingredient. "Tracking helps us notice the patterns that work and the ones that get in our way. We can use this knowledge to begin making truly impactful changes to what we do."

    what about the activity? Our plan is designed to help you lose weight without it, but (and it's a biggie) regular physical activity can do amazing things for you. Here's why it's such a crucial component of a healthy lifestyle: 1-It leads to more weight loss than changing your diet alone. 2-It's the top predictor of who keeps weight off and who doesn't. 3-It helps manage stress and improve mood and sleep. 4-It reduces your risk of a laundry list of chronic diseases.

    more questions? What do you mean by physical activity? Not necessarily you dripping in sweat (unless you're into that). Try a short walk. Or weed your garden. If you're moving, it counts! We'll help you find an activity you enjoy and get into a groove. (Maybe literally- dancing counts too.) What if I get hungrier? As you track activity, Points® are added to your Budget as weeklies. (Remember, your Budget doesn't initially account for activity.) Use them (or don't) however you see fit. To track, either sync a fitness wearable with the WW app or manually track by tapping the blue plus sign on the home screen. Could I gain weight if I spend those Points? Nope. Our algorithm gives you back in Points only a little less than half of what you burn. The math means you lose, er, win... You'll still be on track to your goals.

    more questions? What do you mean by physical activity? Not necessarily you dripping in sweat (unless you're into that). Try a short walk. Or weed your garden. If you're moving, it counts! We'll help you find an activity you enjoy and get into a groove. (Maybe literally- dancing counts too.) What if I get hungrier? As you track activity, Points® are added to your Budget as weeklies. (Remember, your Budget doesn't initially account for activity.) Use them (or don't) however you see fit. To track, either sync a fitness wearable with the WW app or manually track by tapping the blue plus sign on the home screen. Could I gain weight if I spend those Points? Nope. Our algorithm gives you back in Points only a little less than half of what you burn. The math means you lose, er, win... You'll still be on track to your goals.

    ^People following the WeightWatchers program can expect to lose 1 to 2 lb./wk.

    Here's a sample week with Weight Watchers: Day 1: Breakfast: Italian Pepper & Egg Breakfast Wrap. Lunch: Quinoa bowl with rotisserie chicken, cucumbers, tomatoes, and balsamic dressing. Snacks: Raw veggie sticks with hummus; mixed fruit salad. Dinner: Cajun Beef Chili. Day 2: Breakfast: Cinnamon oats with apples and almonds. Lunch: Rainbow Noodle Salad with Lime Dressing. Snacks: Smoked Turkey Egg Bite; orange (or other fresh fruit). Dinner: Sheet-Pan Pork Chops with Beans & Carrots Explore even more delicious recipes like these in the WW app! With over 12,000 recipes searchable by ingredient, dish, or cuisine, you can plan meals, discover new foods, and stay inspired on your wellness journey.

    "Whether you like to eat the same meal every day or switch things up, you can make all foods work on WeightWatchers." Sherry Rujikarn, Weight Watchers Food Director, Recipe Developer, and French Culinary Institute Grad / day 3 / breakfast: 3-Ingredient Banana Pancakes with Fresh Berries. lunch: Turkey & Swiss bagel-thin sandwich; side of celery sticks with ranch dressing. snacks: Parmesan air-popped popcorn; a slice of Glazed Cranberry- Orange Cake. dinner: From a Chinese restaurant: 1 cup wonton soup; 1 cup chicken and broccoli; 1⁄2 cup brown rice / day 4/ breakfast: Avocado whole-grain toast with a fried egg; a side of fresh pineapple lunch Hearty Lentil & Tomato Soup. snacks: Air-Fried Crispy Five-Spice Chickpeas; Frozen Chocolate- Dipped Banana Bites. dinner: Whole-Wheat Spaghetti with Butternut Squash & Walnuts. / day 5 / breakfast: Plain nonfat Greek yogurt with mango, kiwi, and shredded coconut lunch: From a pizza place: 1 slice of cheese pizza; side salad with red wine vinaigrette. snacks: Hard-boiled egg; Banana Mango "Nice" Cream. dinner: Spice-Rubbed Flank Steak with Roasted Veggies.

    Experience the same delicious flavors with fewer Points by incorporating simple swaps into your meals: burgers: Swap out buns for shiitake mushrooms. pasta: Swap out noodles for eggplant slices. lunch: Swap out bread for tomatoes. desserts: Swap out the heavy cream for tofu.