Get Happy: Gratitude Adjustment – Weight Watchers

Get Happy: Gratitude Adjustment

Appreciating the little things in life can pay off big!

Being glad for even little things can be a path to greater happiness and health benefits.

“Thank you.” What a simple, powerful phrase. Expressing gratitude for a kind gesture or a thoughtful remark is polite, certainly – but did you know that it can have health benefits too? People who feel appreciative on a regular basis feel happier, more optimistic, and more satisfied; according to one study, being mindfully thankful can even inspire people to exercise more. Gratitude can counter negative feelings such as frustration and negative health effects such as stress headaches. And of course, the positive state of mind created by cultivating gratitude can result in better health choices.

To get into the gratitude groove, take time this week to look out for the little things that make your life sweeter, easier, more joyful. Thank someone who who has helped brighten your day. Pause to appreciate a blue sky. This activity can help you notice the good things in your life and express thanks to the people or things making those moments possible.

What are you thankful for?

  1. Make a quick list of the things that come to mind today. Think outside the box; maybe it’s the smile and wave your neighbor gave you this morning – or it could be the grocery store’s well tined sale on a healthy item you love, or your comfortable shoes that let you take a brisk afternoon walk everyday. Consider things little and big.
  2. Choose one person (or thing) to whom you’ll write an actual note of gratitude. Use the guide below to jot down a note expressing your gratitude.

Dear ______________, I’m grateful to you because _____________. It helped me ______________________. Thank you!

Tune In!

Try out a song or two from this playlist to help you flex your “gratefulness muscle.”

  • What a Wonderful World by Louis Armstrong
  • Happy by Pharrell Williams
  • Gratitude by Paul McCartney
  • Thank You by Sly and the Family Stone
  • Wind Beneath My Winds by Bette Midler
  • Somewhere Over the Rainbow by Israel Kamakawiwo’ole (a beautiful Hawaiian version of a classic song)
  • Grateful by Pete Philly and Perquisite
  • Gratitude by Earth, Wind & Fire
  • Thank You For Hearing Me by Sinead O’Connor
  • Thank You for Loving Me by Bon Jovi

Holiday Reality Check – weight watchers

Holiday Reality Check 

We have a game plan for feasts, toasts, and treats.

(Hint: Be Flexible.)

A little shift in perspective can keep you on track to your goal.

If your weight loss efforts take a back seat during this time of year, you’re not alone. We’ve all been there and it’s OK. In fact, accepting that there will be slips along the way you can be wiser move than an all or nothing approach. Be realistic, plan ahead, and you won’t  have much ground to make up after the holidays.

Time – box it. The holiday season lasts a few weeks, but you may have only a few “red flag” days during that span of time. (By the way, the season ends January 2. This year, stick to that date!) Tip: Mark “red flag” days on your calendar and plan for them. Other days, stick with your standbys.

Choose your path. Do you want to lose, maintain, or even allow a small gain? For been there ate that advice, check out “Have a Holiday Game Plan” on weight Tip: Whatever your plan, try to track daily and weigh in weekly.

Keep Moving. Even if you can’t get to the gym this week, aim to stay active. Stand as you talk on the phone. Haul groceries to the car yourself. At a party, volunteer to pour drinks, take coats, and so on. Tip: No time to exercise? Get one minute moves with our new app: Fitbreak by Weight Watchers.

Plan Ahead. If you’re invited to a holiday feast at someone’s house, ask for a sneak peek of the menu so you can pre-track. Find a time in your calendar to slot in a quick run. Being prepared – not just for Boy Scouts! – keeps your head in the game. Tip: Offer to bring a dish (low in Smart Points values) to parties.

Celebrate Small Wins. Walked for 10 minutes this morning? YAY! Opted for one beer, then club soda, at last night’s party? Kudos! Every step carries you in the right direction. Tip: GO easy on yourself when things don’t go as planned. Get up, dust yourself off, and get right back on track.

Take Mini Breaks. A full massage might not happen, but a back rub (ask your honey!) could fit in. Take time to stretch, light some candles, or listen to music that makes you happy. Feeling good and stress-free is another healthy choice you should make this season. Tip: If you schedule is super packed, ditch high effort, low reward events if you can, or at least bail out early.





Find more minutes for yourself!

If you’ve ever gotten to 7 p.m. wondering where the day went, join the club. It’s hard enough tackling your to-dos, veer mind good stuff like prepping healthy meals, exercise, seeing friends …. To find more time for what you want to do, cut back on things  that are unproductive, not enjoyable, or both!

  1. IDENTIFY your time bandits. Becoming mindful can help, especially if you target activities that sap your energy and your good mood as well as your precious time. Common culprits:
    • CHECKING THE NEWS OFTEN – especially “bad news” stories that increase anxiety
  2. ELIMINATE that main time bandit. Again, mindfulness can help (“Hmm, I’m reading ’10 celebrities who haven’t aged well,’ I’d rather do something else.”) Other ideas:
    • Set a timer for screen time
    • DVR your favorite tv show(s) and what only that show
    • Control internet wandering with apps like anti-social ( or rescue time (rescue
    • Check email at specific times during the day
    • Set a “mindless-time” budget for the week for those celebrity sites
    • listen to podcasts or books on tape while you commute
    • do grocery shopping online
  3. REPLACE it with something that helps you succeed or brings you real pleasure. For inspiration think of your dream day. What would you do if you had no chores or obligations? Family fun, a baseball game, a hike?

What are your main time bandits? What is your time bandit strategy? What is your dream day activity?

Body Gratitude – Weight Watchers

Body Gratitude.

Get Ready to celebrate what it does for you!

Have you thanked your shoulders today? How about your feet? Every day your body works pretty hard: carrying bags, cooking dinner, walking the dog. But if you’re not happy with how it looks, you zero in on the negative.

That kind of body attitude can backfire: You feel bad, you eat to feel better, you feel bad …. Ironic right? You’d think a poor body image would spur you to positive actions, but it’s body gratitude that does the trick; you’re more likely to eat better, exercise more – and lose weight.

Let’s see how this works, for good and bad.

  • You see a tone runner jog by.
  • You think “I’ll never look like that” … or “My arms are getting toned, too!”
  • You feel hopeless or inspired.
  • You act by watching tv or by doing a few extra push ups.

Fill out the following on the negative path. Then start again, and take the positive path.



YOU FEEL                                                                                                      YOU FEEL

(negative feeling)                                                                              (positive feeling)

YOU DO/DON’T                                                                                    YOU DO/DON’T

(negative action)                                                                                 (positive action)