Rebecca Burnicle and Wendy Van Staden - Meal-plan your way to weight loss

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Advice and recipes from top WW Coaches Rebecca Burn icle an d Wendy Van S taden Advice and recipes from t op your way to

Welcome to W eightW atchers

WHERE IT ALL BEGAN Jean Nidetch, the company founder , had been overweight most of her life. She had become discouraged by years of fad dieting, having tried pills, hypnosis and numerous quick -x approaches, all of which led to regained weight. She decided to seek medically backed guidance instead, and entered a free 10- week weight- loss program called the Prudent Diet , sponsored by the New Y or k City Board of Healths obesity clinic. She lost 9 kg, but her motivation waned with the lack of peer support she had received during the pro gram. This is when Jeans weekly meeting s with her own support group began, and the seed for We ightWatchers was planted. Jean began her own weight-loss support group by inviting some of her friends to her home once a week to discuss their goals, tips and challenges for weight-loss success. As word spr ead and attendee numbers grew , s he nally launched Weight W atchers Inc. in May 1963. The rst ocial meeting, held in a re nted loft above a movie theatre in Queens, New Y or k, attracted more than attendees. The winning formula of We ightWatchers quickly spread acro ss the world and to Australia in 1969, wh ere the rst meeting was held in Sydney . WHAT WE DO TODA Y We are a human-centric company powered by the worlds leading sustainable weight -loss pro gram. Having constantly evol ved in line with the latest science and member needs, weve stood the test of time, delivering a trusted program that re mains a category leader both in Australia and across the globe. Weigh tWatchers has r etained the number-one spot for weight loss for 12 consec utive years, as judged by an independent panel of ex perts in the U. S. News & Wo rld Report. Its also backe d by more than 100 clinical studies and is supported by even more incred ible member success stories. At WW, our purpose is to inspire healthy habits for real life. While supporting members at physical locations and virtual Wo rkshops, we have also built a digital ex perience centred on the award-winning WW app that allows people to learn healthy habits their way . In addition to food, tness, sleep and water tracking, the WW app includes everything from rec ipes and 24/7 WW Coach support, to a barcode scanner , meditations, and audio and video workouts, providing support acro ss the pillars of food, activity , mindset and sleep. From humble beginnings to the worlds leading sustainable weight-loss progra m with over 5 million members, W eightW atcher s has come a long way since it all started mor e than 59 years a go, evolving fr om one womans inspiring success story to that of many . Meal-plan your way to weig ht los s

Please note: the recipes in this book hav e been review ed by our team of qualied nutritionists to ensure that the information listed is as accurate as possible. Howev er, people with food allergies or sensitivities should always check the ingredient information of the products they consume to ensure that they meet their dietary needs. Recipes have been tested in a fan-forced ov en; if you ar e using a conventional ov en, we recommend adding 20C to the recommended temperature. Cooking measurements in this book hav e been presented in line with the Australian metric system. F or New Ze aland customers, we recommend weighing or measuring out tablespoon measures as per the grams or ml provided in the ingredients lists, as the tablespoon size is larger in Au stralia. COMMUNITY AT OUR CORE Community remains at the heart of our philosophy and it is this community that dierentiates us in the market. Our network of Coaches, Ambassadors and members live our purpose daily , encouraging and supporting each other through our community platforms to pay forward the techniques and success they ve achieved with others. We are incredibly proud of our members achievements and even more so of their ability to make these changes lasting and sustainable. Whats t hat symbol? Our guide to nding the best recipes for your dietary needs Gluten free R ecipes with this symbol either dont contain any gluten or a gluten-free substitute is av ailable. Check the ingredients list of all packaged food to be sure and take care with cross-contamination. Dairy free Recipes with this symbol are free from all dairy products or use a dairy- free substitute. Vege tarian Recipes with this symbol dont contain meat or sh, but may hav e dairy products or eggs. Vegan Recipes with this symbol dont contain any animal products, including meat, dairy , eggs and other animal-derived substances. Nut free R ecipes with this symbol dont contain any nuts or nut-based products. Check the ingredients list of all packaged food to be sure and take care with cross-contamination. Freezer friendly Recipes with this symbol can be kept in the free zer for a period of time. Check recipes for freezing, thawing and reheating instructions. Adds PersonalPoints Spot this symbol under a recipe? I t means that the recipe contains at least 1 serving of non- starchy veggies, which may contribute to adding Points to your dail y Budget. When you track the recipe in the WW app, any e xtra PersonalPoints will automatically be added to your Budget. Welcome to WW

Thats because w e use the latest in nutritional and behavioural science to help make losing weight and keeping it o simpler . Its your journey and youre in the driver s seat, so you can live yo ur fullest life, no restrictions and no deprivation, while still losing weight. Theres truly no food thats o-limits. Our latest WW program delivers a truly exible, individualised path to sustainable weight loss for every member . HOW? Now more than ever , PersonalPoints will nudge you towards healthier foods. We ve updated our algorithm using the latest nutrition science, factoring in even more nutritional elements to guide you towards foods higher in healthy fats, bre and protein, and lower in added sugars and saturated fats. Based on what you tell us you lo ve to eat, our nutrition experts craft a list of Ze roPoint foods and a PersonalPoints Budget that s unique to you, y our goals and what you like to eat. No two plans ar e alike which means it ts into your life, so you dont need to conform to it. You r PersonalPoints Budget is just the starting place. Fo r the rst time ever , you can earn PersonalPoints for doing healthy habits lik e drinking water , eating non-starchy vegetables and staying active, so that it feels like second natur e not work. The best part? Y ou never have to worry about running out of PersonalPoints or going hungry! Everything yo u love is on the menu. Y es , everything! PersonalPoints are included for each recipe Meal-plan your way to weig ht los s