Frequently Asked Questions by URSAClemenger

Frequently Asked Questions

contents Weight Watchers What to Expect Tracking and ProPoints® values Activity and activity ProPoints values Weight Watchers Filling & Healthy foods and Good Health Guidelines Filling & Healthy day Gluten-Free Vegetarians Diabetes Breastfeeding Mums Menopause Men Young People About Weight Watchers®

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Weight Watchers

What’s new about Weight Watchers? With Weight Watchers we help you stick with it by being with you whenever and however you need us. Weight Watchers eTools* puts tools at your fingertips 24/7 — on your computer, your smartphone, and your tablet. Our array of products — including ProPoints Calculators, Kitchen Scales, Trackers and Pedometers** will help you stay on track anytime, anywhere. If you have questions between your weekly meetings call our Customer Service Team on 13 19 97 (AU) or 0800 009 009 (NZ), visit the Community section on our website, or you can go to our Facebook page. www.facebook.com/WeightWatchersAUNZ www.weightwatchers.com.au 13 19 97 www.weightwatchers.co.nz 0800 009 009

What to Expect

How much weight should I aim to lose each week? The Weight Watchers Plan is designed to help you lose up to 1 kilogram a week (you may lose more in the first couple of weeks). That’s a safe rate of weight loss. If you consistently lose more than that, your Leader will work with you to get it back on track. Plateaus (no gain or loss) and gains can sometimes happen. Over time, if you’re not getting the result you want, talk to your Leader.

Why does Weight Watchers recommend 5% and 10% goals? When you first join Weight Watchers, you may have in mind an overall weight you’d like to be. Or you may not be sure how much you should aim to lose. Your ultimate goal may seem far away, so we recommend a smaller step for now: the goal of losing 5% of your starting body weight. That should feel achievable, especially while you’re learning the basics of the Plan. It’s a clear milestone that also delivers health benefits. Of course, you can choose any other personal goal you like. Your Leader or Meeting Team Member will help you calculate your 5% goal and note it on your Weight Record Card. 2 f r e q u e n t ly as k e d q u e st i o n s

After you’ve reached your 5% goal, a 10% goal may be the next logical step. It offers further significant health benefits, including lowered blood pressure, reduced risk of stroke and type 2 diabetes, less strain on your joints, and more. As you achieve your 5% and then your 10% goals, you may continue to set incremental goals of 5kg and 10kg. These will help you stay motivated on your way to your Goal weight.

What should my ultimate weight-loss goal be? Speak to your Leader about an ultimate goal. You can work together to choose a weight to aim for. In your Weight Record Card, you’ll find a Healthy Weight Range chart that you may find helpful. When you reach your Goal weight, complete 6 weeks of maintainence, and you are within your Healthy Weight Range, you will qualify for Lifetime Membership (LTM). For more information on this, refer to the 'Your Rewards' section of your Pocket Guide.

How should I keep tabs on my weight loss? We recommend that you weigh in once a week — it’s usually the first thing you do when you arrive at your weekly meeting. Your weight will be recorded in your Weight Record Card. Feel free to add notes about what was different that week in terms of how you ate, tracked, exercised, and so on. Your eTools Plan Manager and Weight Watchers Mobile Tracker app also has a weight tracking option for you to record your weight each week. As you lose weight, your body shape will change. Keeping track of your body measurements and clothing size can be a great indicator of weight-loss success and a brilliant way to stay motivated if the scales don’t always show a change in your weight.

Tracking and ProPoints values How do I track what I eat and drink?

The easiest way to track is with Weight Watchers eTools*, which calculates ProPoints values as you enter food and drink items. One-click access to a database of over 20,000 foods and their ProPoints values is available on your computer and your smartphone (make sure you download the Weight Watchers Mobile Tracker app*). If you prefer pen and paper, you can use your My Tracker book. At the beginning of each day, fill in your daily ProPoints allowance. Throughout the day, track the foods you eat and drink — even the 0 ProPoints value ones. Subtract from your ProPoints allowance as you go along. Track activity ProPoints values you have earned and used as well as any weekly ProPoints values you have used. Track the use of Weight Watchers Filling & Healthy foods as well as those foods you have eaten as recommended by the Good Health Guidelines. On eTools, the Good Health Guidelines are called “Healthy Checks”.

How does the daily ProPoints allowance help me lose weight? Your daily ProPoints allowance (you can find yours on your Weight Record Card, on the eTools Plan Manager or in the Weight Watchers Mobile Tracker app*) is optimised for your needs based on a calculation that factors in your current weight, height, age and gender. The minimum daily ProPoints allowance is 26. This is the lowest daily value that allows for the balance of nutrients that your body needs. Plan to eat to your daily allowance each day. This will ensure you get the kilojoules your body needs while you lose weight at a healthy rate.

What if I think a different daily ProPoints allowance would be better for me? The allowance we give you is personalised for you, but if you find your weight loss slows or stalls, or if you are hungry at certain times of day, or losing weight faster than the safe weekly rate, speak to your Leader for help. If you still feel that a different daily ProPoints allowance might work better for you, you and your Leader can work together to adjust your allowance. If you do, we suggest lowering or raising your daily ProPoints allowance by 3 for a while to see if that works. Just don’t go below 26, which is the lowest daily ProPoints allowance that allows you to meet your body’s nutritional needs. * Available to Unlimited and eTools subscribers only. The Weight Watchers Mobile Tracker app is currently available on iPhone, iPod, iPad, and Android devices. **Available for purchase in participating meeting locations.

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You might also choose to make an adjustment temporarily for one reason or another; again, we recommend talking with your Leader before you do so.

Does my daily ProPoints allowance ever change? It can, for a couple of reasons. Your ProPoints allowance might change with a birthday. It also might change as your weight loss progresses. Most often, weigh-ins will show that your daily ProPoints allowance should remain the same, but your Leader will check it regularly. Your Weight Watchers eTools* and ProPoints Calculator** will recalculate your daily ProPoints allowance every time you update your weight.

How do ProPoints values work? ProPoints values reflect the energy that’s available after you’ve processed a food, by factoring in the way key nutrients — protein, fibre, carbohydrates, and fat — are processed. Your body works harder to process protein and fibre, which also contribute to feelings of fullness. The kilojoules spent on processing are used by your body — that’s good news for weight loss. Your body doesn’t work as hard to process non-fibre carbs and fat — this is not as good for weight loss. Also, fat and non-fibre carbs contribute less to feelings of fullness. Even when their kilojoules are the same, protein and fibre-rich foods have a lower ProPoints value than foods containing a lot of fat and non-fibre carbs.

How do I find out the ProPoints value of a food or drink? You can look up ProPoints values in our many resources: The Weight Watchers eTools* database of foods, available on your computer, smartphone, and tablet, includes values for over 20,000 foods. There are also printed lists: Your Pocket Guide and the Shop and Eat Out guides.** You can calculate ProPoints values using the information on a food’s nutritional label — protein, fibre, carbs, and fat. Just use Weight Watchers eTools or enter that info into the Weight Watchers Mobile Tracker app* or a ProPoints Calculator.**

How do I calculate the ProPoints value of a recipe? There are several ways to figure out the ProPoints value per serving of a recipe. •

Use our Recipe Builder tool, available on eTools.*

• Enter the nutritional information (protein, fibre, carbs, and fat) into the calculator on eTools, or into a ProPoints Calculator.** • Use the ProPoints Kitchen Scales** to accurately weigh ingredient portions and to calculate the ProPoints values for any food or recipe. • Use simple recipe calculations: Add the ProPoints values of the ingredients and then divide by the number of servings. Note: This method is less accurate than others because it adds up values that have already been rounded (ProPoints values are always rounded to the nearest whole number).

How do I calculate the ProPoints value of a restaurant menu item? The Weight Watchers eTools* database includes the menu items of many nationwide chain restaurants. So does the Eat Out guide.** Start with one of those. Check the restaurant’s website — does it list the nutritional information of its menu items? If all else fails, estimate. Usually, by asking the waiter questions about preparation and examining the dish's ingredients, you can get pretty close. The “Portion Sizes” section in your Pocket Guide or on the Weight Watchers Mobile Tracker app* can help you assess the number of portions in your dish. Then just factor in how many portions you’re going to eat.

Why are certain foods — like alcoholic drinks — difficult to calculate? Alcoholic beverages do not require a nutritional label unless it carries a nutritional claim such as low-carb beer, which makes it difficult to calculate the ProPoints value for these items. The presence of alcohol contributes towards a higher ProPoints value. Government-released nutritional data for 4 f r e q u e n t ly as k e d q u e st i o n s

alcoholic beverages has been used to calculate ProPoints values in our foods database, so instead of calculating the ProPoints value, look them up in the eTools* database, or in your Pocket Guide or the Shop or Eat Out guides.** Similarly tricky to calculate are foods with sugar alcohols — such as sorbitol, maltitol, and xylitol, which are typically used as sweeteners in sugar-free lollies, chewing gum, ice cream, and so on. In this case, the actual ProPoints values are often lower than the food label might suggest. Again, for the most accurate ProPoints values, look up the item in eTools, on the Weight Watchers Mobile Tracker app*, or in printed lists.

How is it possible that fresh fruits and most vegetables have a 0 ProPoints value? A number of vegetables have a 0 ProPoints value per serving when we apply our formula. Starchy vegetables such as potatoes, peas, and corn have a higher energy density, and therefore a greater ProPoints value. Check eTools, the Weight Watchers Mobile Tracker app* or printed lists (your Pocket Guide or the Shop or Eat Out guides**) to see which vegetables have a ProPoints value of 1 or more per serving. Fresh fruit was made 0 ProPoints values because we wanted you to feel comfortable choosing fruit during times when you need or want more to eat; any fruit that’s fresh, frozen, or canned with no added sugar is a 0 ProPoints value. People still lose weight with 0 ProPoints value fruit; as we have factored the kilojoule impact of a reasonable number of servings of even the highest-kilojoule fruits into our calculations of your daily ProPoints allowance.

How does the weekly ProPoints allowance work? A weekly ProPoints allowance of 49 ProPoints values is allocated in addition to the daily ProPoints allowance. Use the weekly ProPoints allowance however you like (a few a day, all at once, or not at all) to allow flexibility and avoid feelings of deprivation as you lose weight. While we recommend that you meet your daily ProPoints allowance, your weekly ProPoints allowance is optional. Not allowing yourself the freedom to indulge feels inflexible, and isn't sustainable. Use your weekly ProPoints allowance to develop the habit of indulging in a controlled way. Remember, you can’t “carry over” any unused values from your weekly ProPoints allowance from one week to the next. Use them or lose them!

How can I maximise my daily ProPoints allowance? Build your meals around Weight Watchers Filling & Healthy foods, and use the Good Health Guidelines. Also, spread your daily ProPoints allowance throughout the day to avoid hunger. This chart shows how you might do that.

Suggested daily ProPoints allowances breakdowns by meal Allowance

Breakfast

Lunch

20 25

Dinner

Snack

Activity and activity ProPoints values What are activity ProPoints values?

As well as improving your overall health and wellbeing, exercise burns energy and therefore can have an impact on your weight-loss progress. Activity ProPoints values help you measure that impact. While food ProPoints values are eaten, activity ProPoints values are earned. You can swap earned activity ProPoints values one for one for extra food ProPoints values. Or, you can simply keep track of them for a record of achievement, motivation, and to potentially boost weight loss. * Available to Unlimited and eTools subscribers only. The Weight Watchers Mobile Tracker app is currently available on iPhone, iPod, iPad, and Android devices. **Available for purchase in participating meeting locations.

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How are activity ProPoints values calculated? You earn activity ProPoints values for activity above and beyond regular daily activity based on your weight, how much time you spend moving, and the intensity of your efforts. You can calculate activity ProPoints values in a number of ways: 1. Use the charts in your Pocket Guide: Look for your weight, rounded up or down to the nearest kilo. (People carry their weight when they move, and they burn kilojoules doing so. That’s why people with different weights earn different activity ProPoints values for the same activity.) Look for the amount of time you spend on the activity, and use the Rating of Perceived Exertion (RPE) chart to determine the level of intensity you’ve been exercising at. 2. In eTools or on the Weight Watchers Mobile Tracker app*, find the activity in the extensive database listing, or create a new entry for the activity. Enter the time and intensity, and eTools will calculate the number of activity ProPoints values you have earned. 3. Wear the ProPoints Pedometer** which can track activity ProPoints values for walking and almost any form of exercise.

How do I swap activity ProPoints values for food ProPoints values? It's an even swap — 1 activity ProPoints value = 1 food ProPoints value. In eTools*, you can choose how you use your activity ProPoints values. In Settings you can choose which you want to have swapped out first — your weekly ProPoints allowance or your earned activity ProPoints values. If you’re going to swap and use earned activity ProPoints values, it must be done in the same week they are earned; they don’t carry over to the following week.

How much should I be exercising? Activity can help you lose weight and maintain your weight loss plus improve your overall health and wellbeing. A good start goal is to earn 14 activity ProPoints values per week — just 2 a day. Over time, we’ll encourage you to build up to 28-to-42 per week to reap the full health and weight maintenance benefits of activity. This weekly activity ProPoints goal is based on the current recommendation from the American College of Sports Medicine of at least 30 minutes of moderate intensity exercise five days per week or 20 minutes of high-intensity exercise three days per week, to maintain health and reduce your risk for chronic disease.

How should I get started exercising? First, take the readiness quiz below. You may need to consult an exercise specialist such as a certified personal trainer or exercise physiologist before doing high-intensity activity.

1. Has your doctor ever told you that you have a heart problem of any kind? Yes__ No__

2. Do you ever experience chest pain during physical activity? Yes__ No__

3. Do you have fainting spells or severe dizziness? Yes__ No__

4. Have you experienced any chest pain in the last month? Yes__ No__

5. Are any of your bones or joints aggravated by activity? Yes__ No__

6. Are you taking medication for high blood pressure or a heart condition? Yes__ No__

7. Are you aware of any other physical problems that might influence your ability to become active? Yes__ No__

If you answer Yes to any of these questions, check with your doctor. And if your health changes for any reason, you may need to re-check with your doctor. If you answered No to all of the questions, or have the ok from your doctor, you can get started. 6 f r e q u e n t ly as k e d q u e st i o n s

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. * Available to Unlimited and eTools subscribers only. The Weight Watchers Mobile Tracker app is currently available on iPhone, iPod, iPad, and Android devices. **Available for purchase in participating meeting locations.

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Good health guidelines 1. Fruits and vegies deliver fibre and a wealth of vitamins and minerals. Two serves of fruit and at least 5 serves of vegetables per day. A serve equals 1 cup salad vegetables, ½ cup cooked vegetables, 1 small potato. 2. Lean meats & substitutes deliver satisfaction and necessary amino acids, iron, zinc, and other nutrients. 1—2 servings per day. A serve equals 65—100g cooked meat, chicken (eg. ½ cup lean mince, 2 slices roast meat), 80—120g cooked white fish, 2 eggs, ½ cup beans cooked lentils, chickpeas, split peas. 3. Low-fat dairy & substitutes gives you calcium, vitamin D, zinc, phosphorus, and other essential vitamins and minerals. (No-fat and low-fat dairy foods are Filling & Healthy foods.) At least 2 servings per day (or 3 if you are a breastfeeding mum, or teenager). A serve equals 1 cup milk or calciumfortified soy milk, 200g tub yoghurt, 40g cheese. 4. Wholegrains are rich in nutrients, including fibre. Have these daily instead of refined, white grains whenever possible. A serve equals 1 slice wholegrain bread, ½ cup of cooked rice, pasta, or noodles, ½ cup of cooked porridge. 5. Liquids, including milk, juice, even coffee and tea; best is water. Aim for 6—8 glasses of non-alcoholic drinks per day. 6. Healthy oils such as olive, canola, safflower, sunflower, or flaxseed (not saturated or trans fats) deliver vitamin E and essential fatty acids. Have 2 teaspoons of healthy oils (1 ProPoints value per teaspoon). 7. Multivitamin; choose one with no more than 100 per cent of the daily recommendation for vitamins and minerals. 8. Watch your intake of sodium, added sugar, and alcohol. Men and women should have no more than 2 alcoholic beverages each day, and aim for several alcohol-free days through the week.

Filling & Healthy Day

How do I follow the Filling & Healthy day technique? You swap counting ProPoints values for a near-complete focus on Weight Watchers Filling & Healthy foods, by the day, for a few days, for good — whatever you like — without scrupulously monitoring portion sizes. Because Weight Watchers Filling & Healthy foods are healthy and satisfying, you stay on-track while getting the nutrients your body needs. 1. You choose what to eat mostly from the Weight Watchers Filling & Healthy foods list, using your body’s satisfaction signals — instead of the ProPoints values of the foods — to decide how much to eat. Eat amounts that feel right to you, just until you are satisfied. The Weight Watchers Filling & Healthy foods list can be found on pages 64-71 of your Pocket Guide, on eTools and the Weight Watchers Mobile Tracker app*, or see the foods marked with a green triangle in the Shop and Eat Out guides**. 2. In addition, there are certain sugar-free beverages, as well as some seasonings and condiments that are used in limited quantities so the portion size amounts to 0 ProPoints values (see box opposite). And, to follow the Good Health Guideline for oils, you should include 2 teaspoons of healthy oils (olive, canola, safflower, sunflower, flaxseed) every day; don't worry about counting the ProPoints values of those 2 teaspoons. 3. You still get your weekly ProPoints allowance of 49. Use it for treats and snacks; for extra oils over and above your daily 2 teaspoons, or for anything that isn't on the Weight Watchers Filling & Healthy foods list. 8 f r e q u e n t ly as k e d q u e st i o n s

4. You can switch between Filling & Healthy day and tracking ProPoints values every day, if you're busy or travelling; or you can switch to Filling & Healthy day for several days in a row, or for good.

In addition to Weight Watchers Filling & Healthy Foods, you can also choose from the following categories without having to track your intake: Beverages Seasonings and Condiments Water

Seasoning mix, 1 tsp

Tomato or BBQ sauce, 2 tsp

Sparkling water

Capers, 1 tbs

Chilli sauce, 2 tsp

Soda water

Olive tapenade, 1 tsp

Sweet chilli sauce, 1 tsp

Diet sports drink

Fat-free salsa, ½ cup

Sweet and Sour sauce, 1 tsp

Diet flavoured water

Reduced-fat hummus, 2 tsp

Teriyaki or Oyster sauce, 2 tsp

Coffee (without sugar)

Vegetable chutney or relish, 2 tsp

Soy sauce, 2 tsp

Tea (without sugar)

Mustard, 1 tbs

Worcestershire sauce, 2 tsp

Diet soft drinks

Low-fat mayonnaise, 1 tsp

Fat-free salad dressing, 1 tbs

Tartare sauce, 1 tsp

Vinegar, 1 tbs

Reduced-fat Thousand Island, 1 tsp

Sugar substitute, 1 tablet

Gluten-Free If you follow a gluten-free diet, check with your doctor for specific advice and modifications to the Weight Watchers Plan, depending on your experiences and how long you've lived with coeliac disease or gluten intolerance. In general, you should focus on Weight Watchers Filling & Healthy foods, many of which are gluten-free, including healthy wholegrains. Unprocessed gluten-free whole foods will limit your exposure to processing plants and risk for cross-contamination with wheat, barley, rye, and oats. Also, include gluten-free substitutes as part of your daily ProPoints allowance.

Vegetarians Our emphasis on Weight Watchers Filling & Healthy foods — and the fact that fresh fruits and most vegetables have 0 ProPoints values — works especially well with vegetarian diets. Vegetarians, you’ll need to be aware of your body’s nutritional needs, though. A well-planned vegetarian diet can meet all those needs, but depending on how restrictive your diet is, certain nutrients may be lacking. Use the guidelines below.

1. Watch for possibly missing nutrients Protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B12, vitamin A, and an Omega-3 fatty acid.1 For help choosing foods to be sure you’re getting enough of these nutrients, see the table on page 10.

2. Take a multivitamin/mineral supplement It’s especially important that you meet this Good Health Guideline for added assurance that you’re getting the nutrients you need.

3. Adapt recipes, meal ideas, and guidelines to meet your needs You can swap lean meats for soy-based products such as tofu. If you don’t eat dairy, the Good Health Guideline for milk products can be met through the use of calcium-fortified soy milk.

* Available to Unlimited and eTools subscribers only. The Weight Watchers Mobile Tracker app is currently available on iPhone, iPod, iPad, and Android devices. **Available for purchase in participating meeting locations.

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For Vegetarians: Commonly Missed Nutrients and Their Food Sources Nutrient

Food Source 1

Protein Vegans: Soy-based meat substitutes such as tofu; soy milk; dried beans and peas, such as black beans and lentils; nuts; seeds; wholegrains Lacto-vegetarians: All of the above, plus milk and milk products Lacto-ovo-vegetarians: All of the above, plus eggs Iron Vegans and lacto-vegetarians: Soy-based products; dried beans and peas; nuts and seeds; breads, cereals and grains; dried fruits; dark green leafy vegetables; blackstrap molasses Lacto-ovo-vegetarians: All of the above, plus eggs Note: Make sure to include vitamin Câ&#x20AC;&#x201C;rich foods when eating plant-based sources of iron to help increase the absorption of iron Zinc Vegans: Soy-based products; dried beans and peas; nuts and seeds; breads, cereals and grains Lacto-vegetarians: All of the above, plus milk and milk products Lacto-ovo-vegetarians: All of the above, plus eggs Calcium Vegans: Soy-based products, particularly calcium-fortified soy milk and tofu; dried beans and peas; nuts and seeds; calcium-fortified cereals; dried figs Lacto-vegetarians and lacto-ovo-vegetarians: All of the above, plus milk and milk products, and eggs Vitamin D Vegans: Fortified soy milk or other non-dairy milks; fortified cereals Lacto-vegetarians: All of the above, plus fortified milk products Lacto-ovo-vegetarians: All of the above, plus eggs Riboflavin Vegans: Almonds; mushrooms; fortified cereals; fortified soy milk or other non-dairy milks; fortified meat substitutes Lacto-vegetarians: All of the above, plus milk and yoghurt Lacto-ovo-vegetarians: All of the above, plus eggs Vitamin B12 Vegans: Fortified cereals; fortified soy milk or other non-dairy milks; nutritional yeast Lacto-vegetarians: All of the above, plus milk and yoghurt Lacto-ovo-vegetarians: All of the above, plus eggs Vitamin A Vegans: Deep-yellow or orange vegetables and fruits; leafy green vegetables Lacto-vegetarians: All of the above, plus fortified milk Lacto-ovo-vegetarians: All of the above, plus eggs Omega-3 Vegans, lacto-vegetarians, and lacto-ovo-vegetarians: Canola, flaxseed, soybean and walnut oils; soybeans and tofu; walnuts

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Diabetes Research has shown that long-term weight loss of 5-to-7 per cent can be achieved by most people with diabetes through involvement in a Plan like ours, which includes eating smart, moving more, and ongoing participation.2 Even that relatively small amount of weight loss has been shown to result in a 25 per cent reduced risk of death.3 So, losing weight with us is a good choice. If you have diabetes, share the program materials with your doctor, accredited practising dietitian, health care professional, or certified diabetes educator. He or she will help you adapt our plan to your prescribed therapy and, of course, your health professional’s recommendations supersede anything you receive as part of your Weight Watchers membership.

Many guidelines recommended for people with diabetes are easily incorporated into our Plan: 1. Focus on foods with a low energy density — like Weight Watchers Filling & Healthy foods. 2. Keep carb intake consistent; experience-based estimation of carbohydrate intake has been shown to be as effective as exchanges and carb-counting.4 3. To minimise the impact sugar or alcohol can have on blood sugar levels, have them as part of a regular meal. Current recommendations for the treatment of diabetes recognise that sugar can be considered in total carbohydrate intake and that the moderate use of alcohol is acceptable. 4. Increase physical activity. The activity recommendations in the Weight Watchers Plan mirrors guidelines for the treatment of diabetes. In fact, exercise improves insulin sensitivity.

Breastfeeding Mums Before you begin trying to lose weight be sure your doctor or health care professional has given you the go-ahead. Usually it's ok to start losing weight 6-to-8 weeks after the birth of your baby, but recommendations might be different if you're breastfeeding more than one baby, you've noticed a decrease in your milk supply, or you need or want to avoid specific supplements or foods. Discuss any of the above exceptions with your doctor or health care professional for specific kilojoule and other recommendations. Bring along the documentation your doctor provides you with for clearance to start losing weight. When you're cleared to start losing, follow our special recommendations for breastfeeding mums:

1. Adjust your daily ProPoints allowance When your baby is exclusively breastfeeding, you'll add 14 ProPoints values per day to provide the extra nutrients. Once your baby begins eating solid foods or you’re supplementing with formula, you'll only need an additional 7 ProPoints values per day. When you're no longer breastfeeding, you wont need to adjust your allowance. Remember: In addition to your daily ProPoints allowance you have a weekly ProPoints allowance of 49. Use all of your budget focusing on Weight Watchers Filling & Healthy foods.

2. Adjust your Good Health Guidelines • Increase the number of servings of milk products to 3 so you meet calcium, protein, and fluid needs. •

Eat 2 serves of fruit and a minimum of 5 serves of vegies a day.

• Bump up your servings of lean proteins, also Weight Watchers Filling & Healthy foods, to 3 per day. This will help you preserve muscle mass and keep your milk supply constant.5 • Fit in 3 teaspoons of healthy oils each day instead of 2. You and your baby need the vitamin E. • Maintain your liquid intake to at least 8 glasses per day. This will contribute to a good milk supply. * Available to Unlimited and eTools subscribers only. The Weight Watchers Mobile Tracker app is currently available on iPhone, iPod, iPad, and Android devices. **Available for purchase in participating meeting locations.

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3. Monitor your weight loss carefully A weight loss of 500g a week while breastfeeding is safe for you and your baby6,7 — losing faster may compromise your milk production and your health. If you notice a too-fast loss, start eating more (try adding 2 extra ProPoints values to your daily allowance for a week) until your weight loss stabilises.

4. When you’re ready, move more Research has found that even high-intensity activity does not affect the ability to breastfeed5 and can help with losing weight and maintaining weight loss.6 But get your doctor’s approval before jumping into regular physical activity.

Menopause Many women experience weight gain at or near the time of menopause, mostly because metabolism — the number of kilojoules needed by the body to sustain itself — decreases with age. We tend to lose muscle tissue and gain fat, which requires fewer kilojoules to sustain. Most people also reduce their physical activity as they age, further reducing energy needs. For some women, decreasing female hormone levels can contribute to an altered body shape: a pear turning into an apple, which means a larger or “thicker” waistline that feels like being overweight. Lifestyle changes, such as dealing with adolescent children, a retiring spouse, or an ageing parent can increase stress which may trigger overeating, adding even more kilojoules at a time when your body needs fewer. Research has shown that weight gain during perimenopause and menopause can be prevented through lifestyle intervention and physical activity.8 If you’re going through menopause, here’s how to use the ProPoints plan to your advantage: 1. Focus on Weight Watchers Filling & Healthy foods, especially those rich in calcium and vitamin D, such as low-fat milk, yoghurt, cheese, and dark-green leafy vegetables. They promote bone health which helps lessen the risk of osteoporosis. 2. Become more active, particularly with weight-bearing activities like walking, to burn kilojoules and promote bone health. Strength training also builds muscle tissue, which burns more kilojoules than fat.

Men Due to larger muscle mass, the everyday energy needs for men are higher than they are for women. Men, this means that your daily ProPoints allowance is higher than that of a woman of the same weight, height, and age. You can use the extra ProPoints values on anything, but you're encouraged to eat foods that are nutritious and help you feel fuller longer, particularly Weight Watchers Filling & Healthy foods. For inspiration and ideas, look to articles on Weight Watchers eTools* written by men, for men, about the weight-loss issues that are unique to men.

Young People Our weight-loss recommendations are different for you than they are for adults because you need more kilojoules. If you eat too little, you may not take in enough kilojoules to grow taller and develop normally. Plus, diets that are too low in kilojoules are often abandoned. We’ll help you lose weight in a way that focuses on healthy eating and exercise habits, as experts recommend. And we’ll also take into account the different things your growing body needs. Ask your Leader if you have any questions after you read through these guidelines. Remember: Compared to adults, young people are better at using healthy eating and regular exercise to lose weight and keep it off. So you’re one step ahead already!

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Daily ProPoints allowance for Young People Age Girls 10 32 11 35 12 37 13 39 14 40 15 41

Boys 36 39 42 46 51 55 58

Adapting the Weight Watchers Plan for Young People 1. Get an adjusted Allowance from your Leader You need a daily ProPoints allowance that takes into consideration the extra kilojoules needed for growth and development, so we determine your budget differently than we do for adults. We’ve developed the chart above, based on typical heights and weights of boys and girls at different ages, to pinpoint your personal budget.

2. Adjust your Good Health Guidelines The Good Health Guidelines (read about them in the 'Good Health Guidelines' section of your Pocket Guide) help you be sure you’re meeting your body’s nutritional needs as you lose weight. Since you have different nutritional needs than adults do, you’ll need to make an important adjustment: include 3 servings of dairy products per day instead of 2.

3. Change up your eating and exercise routines • Take advantage of fresh fruits and vegetables for 0 ProPoints values. These foods supply loads of nutrients without a lot of kilojoules. • Make a few simple choices to improve your diet. Replace soft drinks and juice with water and other low kilojoule or diet beverages. Focus on wholegrains such as whole-wheat pasta, couscous and quinoa to supply essential nutrients, including fibre. And choose small amounts of oils like canola oil or olive oil, which supply important nutrients like vitamin E. • Always eat breakfast. It gets you off to a good start and will help curb your hunger throughout the day. • Encourage family meals as much as possible. Families who eat together tend to eat more healthily and weigh less than those who don’t. • Limit non-homework “screen time” — TV, computers, and video games — to two hours or less per day. • Start moving more. The consensus is that young people should be physically active for at least 60 minutes every day. All movement matters, from playing sport after school to riding a bike to the park.

Requirements for Young Members We’re happy to have you join us in meetings, as long as: • You’re more than 10 years old. (Once you turn 17, you can follow the regular Weight Watchers Plan with no modifications.) • Your parent or guardian provides a note from your doctor that gives you permission to join Weight Watchers and includes an ultimate Goal weight. If the Goal weight is not included, you will need to get one within one month of joining. (Because you’re still growing and may experience a growth spurt, your Leader will ask you to have your doctor check your Goal weight at least every six-to-nine months to make sure you don’t lose too much weight too fast.) •

Your parent or guardian also signs the Enrolment Form at the time of your registration.

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About Weight Watchers Our Philosophy

Weight Watchers has always believed that weight loss is just one part of long-term weight management. A healthy body results from a healthy lifestyle — which means mental, emotional, and physical health. Weight Watchers does not tell you what you can or can't eat. We provide information, knowledge, tools, and motivation to help you make the decisions about nutrition and exercise that are right for you. And we encourage you to enjoy yourself by becoming more active. To provide motivation, mutual support, encouragement, and instruction from our Leaders, Weight Watchers organises group meetings around the world. Meeting members often become Leaders and Meeting Team Members, sharing the stories of their personal success with others. At Weight Watchers, weight management is a partnership that combines our knowledge with your efforts. And trust us, your efforts will pay off! We help you on your journey by: • Helping you make the positive changes required to lose weight. • Guiding you to make positive behavioural changes in your life. • Inspiring you with our belief in your power to succeed. • Motivating you every step of the way.

Our Emphasis on Evidence Weight Watchers — the Program, the brand, everything we do — is always based on credible science and is responsible and healthy. The Weight Watchers ProPoints Plan is no exception. It has been tested in a rigorous, independent clinical study — and results show it delivers significant weight losses, improvements in those eating behaviours that are linked with long-term weight loss9, and a reduced risk for cardiovascular disease.10

Our Scientific Advisory Board The Weight Watchers weight-loss Plan is developed by credentialed scientists with proficiency in weight management. In addition, Weight Watchers consults regularly with renowned experts to ensure that its weight-loss Plan reflects the latest scientific thinking. Claude Bouchard, Ph.D. Executive Director, Pennington Biomedical Research Center Louisiana State University, Baton Rouge, Louisiana Walmir Coutinho, M.D. Professor of Endocrinology Pontifical Catholic University of Rio de Janeiro, Rio de Janeiro, Brazil Mario Foz, M.D. Professor of Medicine, Autonomous University of Barcelona, Barcelona, Spain Hans Hauner, M.D., Ph.D. Professor, Else-Kroner-Fresenius Center for Nutritional Medicine Technical University, Munich, Germany

Michael Lowe, Ph.D. Professor, Department of Psychology Drexel University, Philadelphia, Pennsylvania

Aila Rissanen, M.D., Ph.D. Professor of Medicine, Obesity Research Unit, Biomedicum Helsinki University Hospital, Helsinki, Finland

William D. McArdle, Ph.D., FACSM Professor Emeritus, Department of Family, Nutrition, and Exercise Science Queens College of the City University of New York, Flushing, New York

Judith Stern, Sc.D., R.D. Professor of Nutrition and Internal Medicine University of California at Davis, Davis, California

F. Xavier Pi-Sunyer, M.D., M.P.H. Chief of the Division of Endocrinology, Diabetes and Nutrition; Co-Director of the New York Obesity Research Center St. Luke’s-Roosevelt Hospital Center, New York, New York

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Luc Van Gaal, M.D., Ph.D. Professor, Department of Endocrinology, Metabolism & Clinical Nutrition-Faculty of Medicine University Hospital, Antwerp, Belgium Yang Yuexin, Ph.D. Profession of Nutrition, National Institute for Nutrition and Food Safety, China Centre for Disease Control and Prevention, Beijing, China

Sources 1 Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets. J Am Diet Assoc. 2003;103: 748–765. 2 Franz MJ, et al. Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications. Diabetes Care. 2002: 148–198. 3 Aucott L, et al. Weight Loss in Obese Diabetic and Non-Diabetic Individuals and Long-Term Diabetes Outcomes: A Systematic Review. Diabetes Obes Metab. 2004; 6(2) 85–94. 4 American Diabetes Association. Nutrition Recommendations and Interventions for Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2008; 31:S61–78S. 5 Motil, KJ, et al. Lean Body Mass of Well-Nourished Women Is Preserved During Lactation. Am J Clin Nutr 67(2) (1998 Feb): 292–300. 6 ACOG committee opinion. Exercise During Pregnancy and the Postpartum Period. Number 267,

January 2002. American College of Obstetricians and Gynecologists. Int J Gynaecol Obstet 7(1)

(2002 Apr): 79–81.

7 Lovelady C, et.al. The Effect of Weight Loss in Overweight, Lactating Women on the Growth of Their Infants. N Engl J Med. 2000; 342:449–453. 8 Simkin-Silverman LR, et. al. Lifestyle Intervention Can Prevent Weight Gain During Menopause: Results from a 5-Year Randomized Clinical Trial. Ann Behav Med. 2003 December; (3):212–220. 9 O’Neil, PM, G Cronan, K Miller-Kovach. Changes in Weight Related Behaviors and Hedonic Hunger with Participation in a 12-Week Weight Loss Trial Using a Commercial Format. Annals of Behavioral Medicine 39 Suppl (2010): S211. 10 Milsom V, et al. Changes in Cardiovascular Risk Factors with Participation in a 12-Week Weight Loss Trial Using a Commercial Format. Obesity Reviews. 11:Suppl 1.

Index 5% goal

ProPoints allowance, daily, breakdown by meal 5

10% goal

ProPoints values, about

Activity, about

ProPoints values, calculating for recipes

Activity ProPoints goal

ProPoints values, calculating for menu items

Activity ProPoints values

Filling & Healthy day

Activity, safety

Tracking

Diabetes

Vegetables, 0 ProPoints values

Fruits, 0 ProPoints values

Vegetarians

Gluten-free

Weight loss, expectations

Good Health Guidelines

Weight loss, goals

Men

Weight Watchers, about

Menopause

Weight Watchers Filling & Healthy foods

Breastfeeding Mums

Young People

ProPoints allowance, weekly

ProPoints allowance, daily, about

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www.weightwatchers.com.au

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WEIGHT WATCHERS, ProPoints and the ProPoints Logo are registered trademarks of Weight Watchers International, Inc. and are used under license for Australia, Fortuity Pty Ltd. Patent pending. ABN 55 007 148 683 and New Zealand, Weight Watchers New Zealand Unit Trust Limited. 1 6 f r e q u e n t ly as k e d q u e st i o n s

202032

The ProPointsÂŽ Weight-Loss System and these program materials are proprietary to Weight Watchers International, Inc. and are licensed to Weight Watchers members solely for their personal use in losing and controlling their weight. Any other use is strictly prohibited. NOT FOR RESALE. ÂŠ 2014 Weight Watchers International, Inc. All rights reserved.