Friends without Food THIS WEEK S TOPIC:
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- Hilary Barker
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1 THIS WEEK S TOPIC: Friends without Food Can you think of the last time you got together with friends and didn t eat? How might your weight-loss progress change if you found more ways to have fun without food? SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (1) Week 41: 1 of 4
2 HOW COULD YOU SOCIALIZE WITHOUT EATING? Must all social events revolve around food? Which PointsPlus strategies keep you on track when you socialize? How could you ask friends to come up with ideas for non-food fun? What new tradition could you start at the next family event? etools * *For subscribers only SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (2) Week 41: 2 of 4
3 FOOD-FREE FUN Name some social activities that could revolve around these pursuits: Exercise Volunteering Learning Hobbies Use the space provided in your Weight Watchers Weekly to jot down ideas you like. SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (3) Week 41: 3 of 4
4 THIS WEEK S STEP: Find opportunities to socialize 6 8 WEEKS TILL THANKSGIVING without eating. THIS WEEK S PowerStart SESSION: NEXT WEEK S TOPIC: After Hours, In Control SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (4) Week 41: 4 of 4
5 THIS WEEK S TOPIC: After Hours, In Control Why do you think you have the urge to nibble at night? How many PointsPlus values do you usually consume after dinner? SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (5) Week 42: 1 of 4
6 EAT SMARTER Suggested daily PointsPlus Target (DPT) Breakdown Examples: TARGET Breakfast Lunch Dinner Snack Snack See the complete Daily PointsPlus Target Breakdown on page 56 of Meet PointsPlus. SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (6) Week 42: 2 of 4
7 How Could You Stay in Control After Hours? Is your nighttime eating due to hunger? Do you skimp on PointsPlus values early in the day? How might eating more during the day impact your hunger later? If you re not hungry, why do you nosh? What are non-food ways to meet your true needs? Do you track nighttime munchies? Could starting your Tracker at dinner help control p.m. eating? etools * *For subscribers only SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (7) Week 42: 3 of 4
8 THIS WEEK S STEP: Record post 7 p.m. 5 8 WEEKS TILL THANKSGIVING munchies. THIS WEEK S PowerStart SESSION: NEXT WEEK S TOPIC: Try for 10 SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (8) Week 42: 4 of 4
9 THIS WEEK S TOPIC: Try for 10 In a study, people who got 72 minutes of exercise per week that s just 10 minutes most days improved their fitness level even more than those who worked out longer.* *The DREW (Dose Exercise Response in Women) study, Journal of the American Medical Association, SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (9) Week 43: 1 of 4
10 THE POWER OF 10 MINUTES At 225 pounds, you d earn 3 activity PointsPlus values for 10 minutes of high-intensity activity. At 175 pounds, you d earn 2 activity PointsPlus values. How would it feel to eat those PointsPlus values for free? How will you fit those 10 minutes of activity into your day? SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (10) Week 43: 2 of 4
11 SNEAKY WORKOUTS! How could you grab 10 minutes of exercise when you are... Waiting in the doctor s office Picking kids up from school Working in the office Making dinner Gassing up the car Shopping Attending a sporting event Stuck in the airport etools * *For subscribers only SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (11) Week 43: 3 of 4
12 THIS WEEK S STEP: Try a new activity for 10 minutes 48 WEEKS TILL THANKSGIVING every day this week. THIS WEEK S PowerStart SESSION: NEXT WEEK S TOPIC: Take 5 SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (12) Week 43: 4 of 4
13 THIS WEEK S TOPIC: TAKE 5 How many foodrelated decisions do you think you make in a day? Participants in a 2007 study guessed 14. After tracking those decisions, they realized it was actually more than 225.* * SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (13) Week 44: 1 of 4
14 HOW COULD YOU TAKE 5? What questions could you ask yourself daily? What course corrections might you make with eating? Activity? How could reconnecting with yourself keep you on track? 3:00 metime Could you add 5 minutes of reflection to an existing routine? At what point during the day might the check-in be a welcome break? How could you remind yourself to take this me-time moment? etools * *For subscribers only SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (14) Week 44: 2 of 4
15 Your 5-Minute Check-In What did I do well, that I should keep doing? What will I try to do differently in the future? What are my top 3 goals? Has anything changed? Write your answers on pp. 8 9 of your Weight Watchers Weekly. SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (15) Week 44: 3 of 4
16 THIS WEEK S STEP: Spend 5 minutes each day planning 3 8 WEEKS TILL THANKSGIVING how you will work the Program into your day. THIS WEEK S PowerStart SESSION: NEXT WEEK S TOPIC: Test Your Power Foods IQ SKU OCT4 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS and PointsPlus registered trademarks. All rights reserved. (16) Week 44: 4 of 4
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