Welcome

to WW

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 We’re
so glad
you’re
here.
We are a community—
each of us inspiring
one another as we
build lives of health,
joy, and connection.

On the cover from left:

Amélie R., Aysun C.,
Alexander W., Rachel L.
These pages:
Nicole H., Amélie R.
WW members

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 You’ve made a bold,
life-changing decision Here’s how it works:
to prioritise wellness— You’ll eat what you love.
Everything is on the menu! Our exclusive, proven WW

and we’re here to help and Freestyle™ programme gives you freedom to choose.
You’ll eat well, discover fresh tastes, and savour life’s

inspire you at every step best moments with the people you care about most.

You’ll shift your mindset.

of your journey. How you feel about yourself and this journey—whether
you focus on losing weight or keeping it steady—is key.

WW is not just about

You’ll learn to think in new ways and handle tough
moments with self-compassion.

weight loss. It’s an You’ll find what moves you.

When you enjoy what you’re doing, making physical

exciting new way of activity part of every day will come naturally. Get
ready to feel stronger, more powerful, and proud of

living, built around joy,

what your body can do.

You’ll be part of a community.

connection, and the We’re here for you 24/7 to help, inform, and encourage.
Even better, you’ll be cheered on by fellow members in

power of healthy habits. real life and online.

First things first: download our WW app. Not only will it help guide
you through your first four weeks, it will also provide tools to find
and track SmartPoints® values, chart your progress, and share on
Connect, our members-only community.

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 Eat what
you love.
On WW Freestyle™,
you’ll get a personalised
SmartPoints® Budget that
guides you to healthy
choices without banning
any foods. And it works. In
a study* of WW Freestyle,
people lost a clinically
significant amount of
weight—and had less
hunger, fewer cravings,
Prawn and
chicken chorizo
and more happiness.
paella. Find the
recipe in the Pretty exciting, right?
WW app and at
ww.com.

*Six-month pre-post study of 152 participants, conducted by the University of North Carolina at
Chapel Hill, Weight Research Lab. Study funded by WW International.

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 The power of Here’s the tracking home screen, called “My Day,”

SmartPoints® in your WW app. It shows your used and remaining

SmartPoints®, daily meals, and more.
Science-backed and simple to use, our
SmartPoints system guides you to a healthier
pattern of eating. Your Studio team will show
you how to use SmartPoints, but here are
the basics:
Every food and drink has a SmartPoints value based on its
calories, saturated fat, sugar, and protein. PROFILE
Tap to set up
You get a Daily SmartPoints Budget, based on your personal your Profile
goals, to spend on any food or drink you like. You’ll keep track and to access
DAILY your Settings,
of your SmartPoints as you use them—and the easiest, fastest SMARTPOINTS where you can
way to track is with your WW app. The number set your goal
of remaining to lose or to
If you go a little over your dailies, that’s OK. You get weekly SmartPoints maintain your
you have weight.
SmartPoints, too: an extra cushion to use any way you want available
throughout the week. each day.

Are your weekends different from the rest of your week? WEEKLY
DAILY USED
Here’s where
That’s fine: the system is flexible and liveable. Up to 4 daily SMARTPOINTS
you’ll see
If you go over
SmartPoints you don’t use automatically roll over into your your dailies, how many
your weeklies SmartPoints
weeklies. You can use these rollovers whenever you like during you’ve used
provide extra
the week. flexibility throughout
during the the day.
The best news of all: ZeroPoint™ foods. There are more than week.
200 foods—including eggs, skinless chicken breast, salmon,
DAILY MEALS
and beans—that you don’t have to track or measure. They form Click on a
the foundation of a healthy pattern of eating, with a low risk of meal to see
what you’ve
overeating. Including these foods in meals and snacks makes ROLLOVERS tracked and
Here’s where to enter
life easier and more delicious. you can see foods.
your daily
rollovers. Up
to 4 unused
dailies will
automatically
roll over into
your weekly
SmartPoints.

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 How to enjoy
ZeroPoint™ foods ZeroPoint™
foods include:
As a meal base. Start with a ZeroPoint food—say, a skinless Skinless chicken/
chicken breast or eggs—then use ingredients with SmartPoints® turkey breast
values (like avocado) to punch up the flavour. Fish/shellfish
Eggs
To bulk up dishes. Toss in extra ZeroPoint foods (like beans
Beans
or veggies) to add variety and make meals more filling.
Tofu
For simple snacking. If you run low on your Budget, you can Lentils
turn to ZeroPoint foods to keep you going throughout the day. Fruits
Vegetables
Find the complete list of ZeroPoint foods in your
(including corn
WW app or at ww.com/uk/zero-point-list. and peas)
Fat free plain
yoghurt

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 Meal options are endless!
With WW Freestyle™ you can eat out, try one of the
thousands of recipes in your app or at ww.com, or make
something you already know and love. Add the SmartPoints®
value for each ingredient you use to get the total
SmartPoints for your meal. For example:

0 0 0

0 0

0 0 0

Spaghetti
Bolognese 8
1 2 0

Find the recipes

Banana Roasted salmon Spiced chicken, shown here in the
pancakes 1 with chickpeas 2 lentil & 0 2 0 0 6
WW app and at
& red peppers squash salad ww.com.

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 VEGETARIAN Lunch

Breakfast

What a day could look

like on WW Freestyle™
Each of these sample menus, with three meals Dinner
and two snacks, adds up to 23 SmartPoints® values.
QUICK & EASY
Lunch
Snacks
Breakfast

Dinner
GLUTEN FREE Dinner

Lunch

Breakfast

Snacks
Snacks

Find the recipes shown here at ww.com/uk/WW-Freestyle-recipes. 17

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 Everything’s on the menu
Eating out and about? You can still eat the foods you love!
Check out these top-tracked, grab-and-go options.
You’ll find more supermarket, coffee shop and restaurant
choices on the WW app and at ww.com.

Breakfast
McDonald’s - Egg & Cheese McMuffin ...............................................7
EAT - Plain Porridge, regular ...................................................................7
Caffe Nero - Apple & Berry Bircher Muesli ............................................ 8

Lunch
Pret a Manger - Chicken, Broccoli & Brown Rice Soup ........................2
Subway - Veggie Delite 6-inch Low Fat Sub on Italian White Bread ... 6
Sainsbury’s On the Go - Free Range Egg & Cress Sandwich ...............7
M&S Balanced for You - Harissa Chicken & Couscous Salad...............7

Dinner
Nando’s - Double Chicken Burger ...........................................................7
Beefeater - Oven Baked Seabass..........................................................10
Pizza Hut - Virtuous Veg Feel Good Flatbread .....................................11
Pizza Express - Leggera Pollo ad Astra ..............................................13

Snacks
McVitie’s Digestives Thins Milk Chocolate, each .................................. 1
Mini Babybel Light, 1................................................................................ 1
Oreo Original Biscuits, 1 ...........................................................................2
Walkers French Fries Ready Salted, 1 multi-pack bag ..........................2
Alpen Light Jaffa Cake Bar, each............................................................2
Hula Hoops Puft Salted Flavour, 1 bag ...................................................2 “The programme fits
around my life and I can
McVitie’s Go Ahead! Crispy Apple Slices, 1 ............................................2 still eat the foods I love,
WW bar*, each ..........................................................................................2 even when I have to eat
WW bagged Savoury Snacks*, 1 bag ......................................................2 on the go. Thanks to
the app, I can go for
Metcalfe’s Skinny Popcorn Sweet ‘n Salt, 1 multi-pack bag .................3 the healthiest
Walkers Quavers Cheese Flavour, 1 multi-pack bag .............................3 choice possible.”
Fibre One 90 Calories, Salted Caramel Squares, 1 bar........................ 4 Vicky L.
WW member

*Available to buy in Studios and the WW online shop

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 Shift your
mindset.
Change can be exciting—
and sometimes daunting.
But with a fresh
perspective, you can
embrace challenges and
see setbacks as chances
to learn. Shifting your
mindset helps you focus
on what really matters to
achieve your goals.

Alan G.
WW member

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 Change how Switch on gratitude. Research has found that noticing

you think.
The way you think drives the things you
do—it’s a fact. That’s why WW taps into
the science of behaviour change, providing
proven strategies that guide you towards a
helpful mindset. Here are two techniques to
get you started.
Show self-compassion. We all have a voice in our heads—what
does yours sound like? Would you talk to a friend the way you
talk to yourself?
Self-compassion is a powerful force, especially on this journey.
It means accepting that no one is perfect, and skipping
the self-judgment. You treat yourself with understanding,
acceptance, and kindness, whether things go well or not.
It pays off: people who practise self-compassion are
more likely to eat well, move more, and take good care of
themselves—even when they’re stressed. They’re also more
likely to maintain their weight loss.
See how it feels to treat yourself like a friend with this
simple technique.
and being grateful for the good things in each day boosts
wellbeing and increases satisfaction with life and relationships.
It can even help you sleep better! Simply put, expressing
gratitude is proven to increase happiness. Why does this
matter on your WW journey? Because happier people tend to
make healthier choices.
Grab five minutes, a pen, and paper, and try this activity.
Recall three good things that happened in the last 24
hours. It could be as small as hearing a favourite song on the
radio or as major as booking a holiday.
Write each good thing down and describe it with as
much detail as you can.
Think about how you felt as you experienced each
good thing (and afterwards) to reap the benefits.

Imagine a close friend is feeling down on

themselves. What would you think about them? What would
you say to them?

Remember a time when you felt bad

about yourself. What did you think and say to yourself? Is it
different from what you’d say to a friend? Why?

Treat yourself like a friend the next time you’re

struggling and see what happens.

Share your #3GoodThings on Connect,

the members-only community in the WW app. See page 31.

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 What’s
your
“To have more self- “I want to be healthier
“My why is to be fit as confidence and feel for my future—and for
never before.” comfortable in my skin.” my baby son Oscar.”
Bastian B., Germany Janne G., Netherlands Fleur D., France

why?
You know what you want to do: boost
health and wellbeing for the long haul.
But it’s also important to figure out
why you want that. Maybe you’d love
to run around with your kids or finish
a 5K, or just feel good inside and out.
Whatever moved you to join WW—
whether to shed pounds or improve
your overall wellness or both—your
why is what keeps you going. Write
it in your Success Story and post it
somewhere you’ll see it every day. Your
why can help you stay focused and
inspired; here, members from around
the world share theirs.

“My why is to stay fit

and healthy and feel “My why is to change my “To be healthy and “My why is to realise my
comfortable in my lifestyle rather than strong so I can spend potential for the first time
clothes.” being on and off a ‘diet.’ ” my life with my new in my life! I want to finally
Lizzy R., UK Nadine S., Australia wife and be able to see what my goal weight
have fun adventures.” looks and feels like.”
Scott K., Canada Nicole R., USA

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 Find what
moves you.
Our approach to physical
activity is simple: if you
enjoy it, you’ll keep at it.
Anything that gets you
moving more will do great
things for your health,
mood, and wellbeing.
And our FitPoints® 2.0
are smarter and more
personalised than ever.

Lindsay S.
WW member

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 Make your move.
What makes you feel good? Walking in the
park? Lifting weights with a friend? Doing
activity you enjoy is the secret to sticking
with it. The payoff: better self-esteem,
mood, and sleep, along with less stress and
depression. Plus, it helps you lose weight
and keep it off. Choose your feel-good
activity here.
1 Imagine how you’d like to feel the next time you’re active.
Calm? Happy? Energised?
2 Pick an activity from the ideas below that can trigger the
feeling. Choose one you’ll like, not something you “should”
do. Activities that get you feeling...
Calm: walking, yoga, tai chi
Energised: cycling, running, interval training
Strong: pilates, weight training, barre class
Refreshed: swimming, stretching, hiking
Happy: dancing, trampoline, Zumba®
Powerful: spin class, team sports, kickboxing
3 Plan to try the activity soon. Use the 4Ws: What you’ll do,
When and Where you’ll do it, Who you’ll do it with.
For example: “To feel relaxed, I’ll try a yoga class at
3 o’clock on Sunday at the community centre with
my friend.”
4 Track your activity in your app or sync your app with
a fitness device and let it track for you. Learn more at
ww.com/uk/sync.
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FitPoints® 2.0:
smarter, better!
They’re more personalised.
Your activity earns you FitPoints values, and our
newest version, FitPoints 2.0, is even more custom-
tailored to you. Now they’re based on your height,
weight, age, and gender.
They emphasise
best-for-you activities...
FitPoints 2.0 are smarter than just counting steps,
measuring distance, or tracking time; they guide
you to activities that help you get stronger, fitter,
and heart healthier. So you’ll earn more FitPoints
when you do strength training or higher-intensity
activities like running and spinning.
...and all activities count.
No matter what you choose, the important thing
is that you enjoy it. Your app has hundreds of
suggestions, from aerobics to Zumba®, so explore
your options and have fun!
Learn more.
Discover how FitPoints 2.0 can get you moving! Go to ww.com/uk/fitpoints.
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 Ron H.
WW member

We’re with
you every
step of your
journey.
As your new habits
become second nature,
we’re here for you 24/7.
We’ll connect you with
other members—their
journeys can fuel yours.

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 You’ll start strong.
Getting off to a great start with WW is a
strong predictor of long-term success, so
we dial up the got-your-back support from
the start. We encourage you to...
1 Dive into the app. Start living WW from the moment you
download your app! Check out “Tips for success”, helpful
tutorials, and other ways to jump in. Then start tracking
your food and activity and exploring recipes (there are
thousands!). And get to know the warm, welcoming
community of WW members on Connect.
2 Attend weekly Wellness Workshops. Research shows that
WW members who go regularly, especially during their first
four weeks, lose more weight over the long term. We know
life gets busy, so put Workshops on your calendar now and
schedule around them. Get more info anytime at
ww.com/uk/weeklytopic.
You’ll get connected.
Our members-only community in the app,
Connect, is the heart and soul of WW,
with people like you working towards their
best selves—and cheering you on at the
same time.
How to join the conversation? Tap on Connect and you’ll see
posts from members; tap on “like” to support their journey
or add a comment. Explore your interests by searching for
hashtags via the bar at the top of the Connect screen. There’s
something for everyone, from #lovethejourney to #wwbros to
#backontrack.
Join the Blue Dot Challenge. Every day you track within
-10 to +5 SmartPoints of your Daily Budget, you get a dot in
your app calendar. Search for #bluedotchallenge.
And explore our new Groups to find like-minded members,
including newbies, for people who’ve just joined WW.

3 Check your email. During the first four weeks you’ll receive
a series of emails packed with success strategies. Read
them—there’s key info in there!
MEMBERS LOVE
CONNECT
“I love the support
and positivity on
Connect! Everyone
is so helpful,
sharing meal ideas
WhiteDressMission and inspiring posts.
It’s helped keep
Mission Healthy Wife

me motivated
throughout the
journey so far,
and is a wonderful
support network
like no other.”
@WhiteDressMission

We’re all over social media, too. Meet the community.

Browse the food posts, inspiring mantras, and other fun Go on Connect by tapping on the people
stuff on our Instagram, Facebook, and Twitter feeds. icon at the bottom of your app screen.

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 We’ll meet you
where you are.
Are you a nursing mum, an adolescent,
or have special circumstances we should
consider? We can tailor the WW programme
to your needs right now. Just be sure to get
your doctor’s opinion as well.
I’m a nursing mum
ww.com/uk/new-mum

I’m younger than 18

ww.com/uk/adolescents

I have diabetes
ww.com/uk/high-blood-sugar

I want to keep my weight steady

ww.com/uk/maintenance

Expert guidance, anytime.

Get answers whenever you need them, from real
people who know WW inside and out. Whether
you’re wondering how to track the SmartPoints®
in your lunch or need help getting back on track,
you can chat with WW Coaches 24/7 in your app.

Find instant info. Kerstin B.

Go to ww.com/uk/FAQs for answers to commonly asked questions. WW member

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 Maria H. (right)
WW member

Healthy habits shape

how we live, how we
feel, and ultimately,
who we become.

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 5 051882 202728 >

The SmartPoints Weight Loss System is proprietary to WW

International, Inc. and is licensed to WW members solely for
their personal use in losing and controlling their weight. WW
Logo, Wellness that Works, SmartPoints, FitPoints, Points and
WW Freestyle are the trademarks of WW International, Inc.
© 2018 WW International, Inc. All rights reserved.
Printed in UK.
SKU: 203492

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