Then, start moving! What kind of exercise should you do? Strength? Cardio? For now, it doesn’t matter —
just move! A couple of pointers:
•
Activity doesn’t need to be done all at once. Ten-minute bouts, added up, count. So don’t feel like
you can’t exercise because you don’t have time.
•
Time of day doesn’t matter either — morning, lunchtime, after dinner, whatever works best for you
— it’s your choice.
•
Always warm up before exercise and cool down afterward. To warm up, spend five minutes doing
a low-intensity version of the activity you’ll be doing. Cooling down is the reverse of warming up
and allows your body to gradually adjust back to resting levels. Stretch your muscles at the end of
every workout.
What if I’m not ready for planned exercise?
If you’re not yet ready to be active at that level, you can still engage in movement that’s above what
you normally would do:
Park further away from the supermarket entrance, take the stairs instead of the elevator, use a push
lawnmower instead of a power one. Stand instead of sitting as much as possible. Incidental movement
is a benefit in itself and can be a gateway to more sustained or structured exercise.
Weight Watchers Filling & Healthy foods and
Good Health Guidelines
What makes a food a Weight Watchers Filling & Healthy food?
Foods are evaluated on their ability to provide eating satisfaction (which keeps you fuller longer),
on their ProPoints value levels, and on their impact on health (how their sugar, sodium, saturated
fat, total fat, and/or fibre content stacks up against that of similar foods). They're ranked within
categories using a proprietary formula. Those that rank the best are deemed Weight Watchers
Filling & Healthy foods.
Which foods are Weight Watchers Filling & Healthy foods?
Look for the green triangle designating a Weight Watchers Filling & Healthy food next to items in our
food listings (in eTools, on the Weight Watchers Mobile Tracker app*, in the Shop and Eat Out guides**,
and in your Pocket Guide). In some publications Filling & Healthy foods are highlighted in green.
Weight Watchers Filling & Healthy Foods (See your Pocket Guide for more details)
Fruit: most fresh, frozen, or canned without added sugar
Vegetables: all, fresh, frozen, or canned, unflavoured and without added ingredients
Wholegrains: brown and wild rices; wholemeal pasta; hot and ready-to-eat cereals without added
sugar, dried fruit or nuts
Low-fat dairy & substitutes: milk, soy milk, cheese, yoghurt
Lean meat & substitutes: beef, pork, lamb, chicken, turkey, fish, prawns, beans, eggs, tofu
Plus more: air-popped popcorn, corn cakes, sugar-free lattes made with skim milk, and some high-fibre
breads and high-fibre crispbreads
What are the Good Health Guidelines?
The Good Health Guidelines guide you toward healthy choices that help ensure you are getting the
nutrients you need while losing weight. You'll notice that several of the Guidelines simply provide an
amount-per-day recommendation for Weight Watchers Filling & Healthy foods.
* vailable to Unlimited and eTools subscribers only. The Weight Watchers Mobile Tracker app is currently available on iPhone, iPod, iPad, and
A
Android devices. **Available for purchase in participating meeting locations.
f r e q u e n t ly as k e d q u e st i o n s 7