weekly - weight watchers...yourself with compassion, remember why you want to lose weight and think...
TRANSCRIPT
changing “After gaining, I
focused on
SARAH VAN DYKE, COACH
my habits”
Weekly22 APRIL, 2018
Don’t let a small weight change throw you off course
Turn it around
WEEK
YOUR WW PROGRAM
PAGE 2
1. 2. 3.
TIP OFthe w
eek
17
As you progress along your health journey, you might notice that your weight loss results are not always consistent – you might lose most weeks, others you might plateau or even gain a small amount. When the
latter occurs, it’s important not to let it disrupt your drive. Here are three things to keep in mind.
Successful weight loss isn’t about perfection, and lapses can occur. The short
story is that, whether you’re losing or maintaining weight, small weight gains can
happen. In fact, they happen to all of us.
How you think determines how you feel, which determines what you do. Treat yourself with compassion, remember
why you want to lose weight and think differently, if you need to.
The first step is deciding the weight at which you’ll take action. That way you can be sure the gain isn’t related to fluid fluctuations, but it’s still small
enough to reverse it quickly.
Weight-loss expectations Reality check your thoughts How to make the scales shift
Tracking will help. You don’t have to track zero Points foods or 0 SmartPoints recipes, but tracking foods and meals with a SmartPoints value is key when you’re trying to reverse a small gain. Learn why you should track.
Weigh in weekly. People who do are more likely to achieve successful weight loss than people who weigh themselves less frequently. Make it work for you.
Seek support regularly. Social support can inspire you to get back on track – so make the most of your support network, including your family, friends and members on Connect.
Here’s what to do next:
Turning the scales around after a small gain involves practical tips and mindset techniques – and planning ahead. Print this page out and fill your plan in now to make it easier when the time comes. Remember to review the ‘get ready now’ section to stay up to date with your weight loss!
Write an action planMake it work:
THIS week’s INSIGHT
It’s a good idea to put a plan in place.
The gain isn’t important.
How you respond to
it, is.
Small weight gains are
part of the journey.
WHEN A SMALL GAIN OCCURS: The first things I’ll do will be (consider including habits and behaviours around tracking, moving more, weighing in weekly and seeking support. Don’t forget that treating yourself with self-compassion is vital, too):
1.
2.
3.
MY ACTION PLAN CONTACT: If I need extra support, I’ll reach out to... (i.e. my Coach, sister, Connect community, 24/7 chat)
“Had a 1.1kg gain this morning but I’ll remind
myself how far I’ve come and that even if I’m up one week, all my hard work is not undone.”
@SHAPOOPIENZ
‘I GAINED 1.2KG THIS WEEK AND I’M STRANGELY OKAY WITH IT. IT’S ALL PART OF THE JOURNEY I’VE DECIDED. SO I HAVE SOME THINGS TO WORK ON THIS WEEK. NEXT WEEK
WILL BE A LOSS.” @RGOELDNER
“It’s time to start tracking again, checking in with my Connect family and getting my exercise routine back on track. I know I can do it because
the #WW program works!” @LUISAPAN Not long after I first joined WW, I gained weight. I was so disappointed in myself. But when I reflected, I knew why I’d gained. I hadn’t tracked accurately, hadn’t done any activity and had eaten more than I’d planned. That reflection is really important in turning things around.
I gained weight again after I became a Coach. The top of my Goal range is 71kg and in 2016, my weight crept up to 73kg. I wasn’t being kind to myself. I’d been through a divorce, and wasn’t talking to myself positively or looking after myself.
After gaining, I focused on changing my habits. I’m now back down to 66kg and I know it’s important to focus on me – and that it’s okay to have an ‘off’ week. I understand what to do about it, and know that one week like that doesn’t make a ‘bad’ year. It’s like the saying: ‘If you have one flat tyre, you don’t slash the other three.’
But one habit I can’t give up is my sweet tooth! I’ve got a saying: don’t cut out any food that you can’t cut out for the rest of your life. Instead, I put a WW twist on my favourite recipes. Other members have told me, ‘Because of you, I can have my treats and still lose weight!’. But I just provide the recipes – they do the work.” Find Sarah’s Chocolate Nutella-filled muffin recipe here.
Hitting the reverse button
WW Coach Sarah Van Dyke knows what it’s like to experience a gain on a weight-loss
journey – and how to turn it around.
YOUR WW COMMUNITYWW MEMBER SUCCESS
PAGE 3
“AFTER GAINS ADDING UP TO 800G OVER THE LAST 2 WEEKS, I’VE LOST
AGAIN THIS WEEK – 1.1KG! THIS IS THE RESULT OF DETERMINED TRACKING
AND FINDING LOWER SMARTPOINTS SNACK ALTERNATIVES. SO HAPPY TO
BE LOSING AGAIN.” @KIRSTEN1962
How have you #turneditaround
after a gain? Inspire others on Connect!
Find more inspirational
member stories
SARAH LOST
IN 10 MONTHS
BE inspired WITH CONNECT
Your mindset plays a big role in creating healthy habits, so identifying unhelpful thoughts and thinking again will help you reach your goals.
PAGE 4
PRODUCT OF the weekWW Magazine subscriptionThe WW magazine is packed with delicious recipes, real-life member success stories and articles that will help you achieve your health goals and keep motivation up during those challenges, like a small weight gain. Get your magazine subscription deals in meetings and online
“I’m doing well, but experiencing a small gain can happen. If I have a plan, I’ll be
able to get back on track.”
“I’ve gained a couple of kilograms. I’ll never be able to
get back on track.”
“I’ve gained a couple of kilograms, but I know that’s not unusual on a
weight-loss journey. I’ll make a plan to get back on track.”
“Now that I’ve started to lose weight, I’m never going to gain
any back, ever again – so I don’t need an action plan.”
Pinpoint an unhelpful thought you’ve had this week about your progress. Write it down, give it a reality check, then write your
helpful thought down.
UNHELPFUL HELPFUL
UNHELPFUL HELPFUL
THINKAGAIN
1 red onion, cut into thin wedges1 yellow capsicum, cut into
3cm pieces 400g can chickpeas, rinsed, drained2 tsp smoked paprika200g baby spinach leaves1 tbs lemon juice, plus extra
lemon wedges4 25g can tuna in springwater,
drained, flaked
Smoky tuna & chickpea pan-fry
1 Heat a large non-stick frying pan over high heat. Cook onion and capsicum, stirring
occasionally, for 6 minutes or until lightly charred and just tender. Reduce heat to medium. Add chickpeas and paprika and cook, stirring, for 2 minutes or until heated through.
2 Add spinach and juice and cook, stirring, for 2 minutes or until spinach has just wilted. Add
tuna and gently toss. Serve with lemon wedges.
Click to track this
recipe
Discover over 4500 mouth-watering recipes
YOUR WW PROGRAM WW FOOD INSPIRATION
0 SmartPoints
VALUE PER SERVE
PREP
SERVES
8
COOK
5MINS
20MINS
0 SmartPoints
VALUE PER SERVE
PREP
SERVES
4
COOK
10MINS
10MINS
