WW "Formerly Weight Watchers"

As we start a new month, focus on one small change at a time. If you want to drink more water, start leaving a glass on your nightstand before bed. If you want to work out in the morning, start waking up 15 mins earlier.

Whatever it is, take your time.

Deciding to overhaul your entire life in a single day is bold…and probably not sustainable.

Habits aren’t built in a day (or even 21 days). Go at your own pace and find what works for you.

What have you gained from losing weight?

Do you strength train? Let us know in the comments!

You don’t need to start lifting super-heavy weights to strength train. In fact, you don’t even need to hold the weights at all.

Try using wrist weights—they're kinda having a moment. You might have seen people wearing them on walks to add a little arm focus—without a ton of extra effort.

Answer this question in the comments before you dive into the new week.

✨ What was your biggest win last week?

The first step to becoming a workout person is seeing yourself as one.

But actually going to the gym—and feeling comfortable when you’re there—isn’t always that easy. We won’t tell you that “no one is looking at you” or “everyone’s welcoming.” Because it’s not always true. People can be rude. People can be insensitive. People can be judgmental.

It’s wrong. We can’t change how others see us, but we can change how we see ourselves. And the more you think of yourself as a gym person, the more you’ll go—and the more you’ll build confidence.

So, start telling yourself you are a runner. You are a weight-lifter. You are a cyclist. Walk into the gym with your shoulders back, your music blasting, and the outfit that makes you feel good.

How to get started with activity after an injury...

1. Do movements in your comfort (ones that don’t cause pain) and control (a range of motion you feel comfortable with).

2. Avoid deep squats. Instead, sit back more to use a less range of motion. Or, start with a move like a Romanian Deadlift. They are more knee-friendly and focus on your hamstrings and glutes.

3. Start slow and give yourself grace! Adjust your plan however you need and approach each session with gratitude.

What other questions do you have for our fitness experts?

We asked one of our registered dietitians to clear things up...do you need to eat breakfast to lose weight?

They say, it’s all about finding what works for you, but to aim to build your plate with protein and at least 30 grams of fiber to keep you fuller, longer.

Try:
🥣 Add non-fat plain greek yogurt to your oatmeal bake
🍓 Grab extra veggies + fruit to amp up the fiber
🍳 Build a breakfast around eggs for more protein

What breakfast combo fuels you?

Ask yourself these 4 questions to check in on your journey...

1. What can I celebrate? *Big or small
2. What's worked best for me when tracking?
3. What have I learned?
4. What activity excites me most?

Things that make me feel like I'm winning 🥇

-Seeing 12 eggs in the fridge
-Having a clean air fryer
-Not losing a sock after doing laundry
-Actually finishing lip balm before losing it
-Making enough food to have leftovers for lunch
-Charging our fitness tracker every night
-Refilling our water bottle at least 3x a day
-Remembering to track at least one meal

This journey is better as a team sport and you’re all invited to join the challenge starting today (7/26) and going through Aug 11. 🏆

Here’s how to play:
1. Decide on your goal & comment which one you’re choosing
2. Keep track of your daily progress over the next 17 days
3. Members, join the group in the Connect tab of the app for extra encouragement and accountability.

Comment which challenge you're choosing!

This journey is better as a team sport and you’re all invited to join the challenge July 26 - August 11. 🏆

Here’s how to play:
1. Decide on your goal
2. Swipe & screenshot your goal tracker
3. Fill in your daily progress and share it to your Instagram story (don’t forget to tag us!)
4. Members, join the group in the Connect tab of the app for extra encouragement and accountability.

What’s your favorite way to cook an egg?

Confession time: what foods are on your saved food list in the app? 👀

How was your week?!

We loved chatting with Jessie and hearing how she’s doing on maintenance. And she has it exactly right: The same habits that help you lose weight, help you maintain.

That’s why we recommend continuing to use the app to track food, water, and activity. You can switch your mode in “Food settings”—everything will look the same, you’ll just get a higher Points Budget.

Share this with someone who’s looking for some inspo this summer 💌

Just like healthy looks different for everyone, healthy feels different for everyone.

That’s why we’re starting a new series, to share inspo and celebrate your wins. And Melodie is kicking things off with a major one.

"To me, healthy feels like being the one that my family has to run to catch up with instead of being the one that they have to stand and wait for."

What does healthy feel like to you?

If you’re new here, welcome—and save this post!

And even if you’re an OG member…or former member…or kinda-sorta member, Laura Smith, your Head of Program and Food here at WeightWatchers has tips that are a helpful reminder at any stage of your journey.

1️⃣ Make changes over time like swapping staple foods or introducing exercise that you enjoy

2️⃣ Familiarize yourself with ZeroPoint foods, when these are the bulk of your grocery cart you'll find it much easier to stay in your Points Budget and enjoy your favorite foods

3️⃣ Explore the WeightWatchers app like the What to Eat tab for Points values from your favorite restaurants

4️⃣ Buy your staple pantry items

5️⃣ Connect with other WeightWatchers members through the Connect tab in the app or right here on social media!

Members, what do you wish you knew before starting?

You can start this journey any day you want. But if you like the energy of the first of the month falling on a Monday, tomorrow is it.

What 3️⃣ foods would you recommend to newbies?

Around here, ice cream is always in season. But now that it’s officially summer and frozen dessert is practically a daily ritual, let’s talk about options:

From those with less sugar to Greek yogurt-based bars to cool flavors, the freezer section is stocked with so many new and Points-friendly ways to chill out. Look for our picks or use the WW app’s barcode scanner to find others that work for you.

What are your favorites?

Did you know that cellulite is a normal and harmless feature of skin that 90% of women experience? What’s something else about our bodies that should be normalized?

If you’ve been looking for extra motivation to be active, want to get more involved in our supportive community, or just like fun (so…everyone), we need you at Walking Week!

Each day on Connect (our members-only social platform in the WW app), we’ll give you something to look for as you get in your steps. Hint: The theme is 🌈. Snap a pic, then share what you saw.

Drop an emoji of your favorite color 🎨 if you’re in for the challenge!

Not a member? Tag a walking buddy and plan your next outing.

Like Dr Rachel, clinical psychologist, said at our Making the Shift event last month, if we learned to feel shameful, unworthy, or limited because of our bodies, we can learn to think and feel differently about them too.

It may not come easily—but one way to get started is through gratitude.

Let’s try it: What are three things about your body you are grateful for today?

You know when a convo just leaves a bad taste in your mouth? We asked our science team how they’d respond to food shaming—and none of their answers involve justifying your order.

What else they suggest: Reminding yourself that food choices are personal and, like our bodies, are no one’s business.

Have you dealt with food shaming?