Welcome to the WW

Program
 You've Meet the People Who Will Get You Started
Scientists, nutritionists, trained Coaches—you're in the best hands.

Just Done
Something
Good for
Laura Smith, MS Allison Grupski, PhD
WW Director of Program WW Senior Director of Behaviour
Innovation and Nutritionist Change Strategies and Clinical
Health Psychologist

Yourself
Now it's our turn to help you achieve your goals, which
begins with this: WW works because we consider the
whole you—how you eat, think, sleep and move, and how Jocelyn Shaw Sherry Rujikarn
all that impacts your weight-loss and wellness journey. WW Workshop Coach WW Food Director, Recipe Developer,
and onboarding guide and French Culinary Institute Grad
In the end, you won't just lose weight—you'll gain a deep
appreciation for the amazing things your body can do.
These WW tools are here to guide you.
+ Tap Into WW's Very Own Social Network!
Aptly named Connect, our members-
An easy-to-live food plan An activity strategy only digital community is inspo and
So you can lose weight Activity you enjoy? It exists— accountability wrapped into a fun
without missing out on a we promise! You'll discover scroll. Picture a feed filled with like-
single, delicious moment ways to move that you actually minded people, all working toward
of your life. want to do more of. their goals while cheering on yours.

A mindset toolkit Healthier sleep advice You can find Connect

Some days are going to
go smoother than others.
We'll help you keep the big
picture in mind so that bumps
don't feel so frustrating.
It's easier to make smarter in the bottom navigation
choices when you're not tired. bar in the WW app
Build a better bedtime with
calming music, a sleep tracker Look for this icon
and tips for getting good rest.
 4

A Weight Loss
The New WW Program

Air-fryer Baja

Program as Unique
fish tacos
Find this recipe
and thousands

as You Are more in the

WW app!

The new WW Program, now with PersonalPoints™,

is our most personalised ever. No two plans are alike.
Yours is totally individualised—built around your
favourite foods, your goals and your metabolism.

A plan for you, Updated Points A program

by you formula—based that never lets
You tell us what on the latest you go hungry
you like to eat and science With ZeroPoint foods
how you like to Our updated that you can always
move, and together algorithm guides reach for and don't
we'll build a you towards foods have to count—and
food and activity higher in healthy the new ability to add
plan just for you— fats, fibre and Points to your Budget
including your very protein, and lower —WW wards off that
own personalised in added sugar hangry feeling.
ZeroPoint™ food list. and saturated fats.

Living with diabetes?

Learn more about how your food plan
will be specially tailored for you at
ww.com/au/WWandDiabetes

Reminder: WW is not a replacement for medical care.

Consult your doctor with any health concerns.
 6

PersonalPoints™ 101 The Details

The New WW Program

Coriander
chicken with
At WW, we've always gone beyond kilojoules to turn avocado &
Every food has a
complex nutritional info into one number, so you PersonalPoints value. corn salad
can assess a food on the spot. Our updated algorithm It’s a foolproof way to
crunches even more data—factoring in fibre and determine at a glance which
differentiating between unsaturated vs saturated fats, foods are more nutritious.
and natural vs added sugars. Knowing a food's PersonalPoints
value helps you stay on track,
Which is the better-for-you choice? which brings us to…

You have a daily

PersonalPoints Budget.
1 cup cooked 1 cup cooked It’s unique to you and
pasta wholemeal pasta
designed to help you reach
your goals. You can spend your
Budget on any food you want.

You’ll track what you

eat in the WW app.
It’s quick and easy; we’ll
show you how.
Kilojoules Kilojoules
If you go a little over your
Fibre Fibre daily Budget, that’s okay!
Protein Protein You also get weekly Points—
Unsaturated
5 4* Unsaturated an extra cushion to use any
fat fat way you want throughout
Added sugar Added sugar the week. Yum!
Saturated Saturated
fat fat
If you go a little under your
Wholemeal pasta is healthier and higher in fibre, and PersonalPoints daily Budget, that’s okay, too.
recognises this and rewards it by lowering the Points value. This single Up to four unused daily Points
number is especially helpful for foods you're less clear about. will be rolled over into your
weeklies, so you can apply them
another day. You don’t have to
No need to calculate: The app does all the math!
keep track—the WW app does
*Or 0, if it's on your individualised ZeroPoints list! Find your list in the WW app.
it for you!
 8

How ZeroPoint
The New WW Program

Zero Out Now

Foods Stack Up
Zero isn't a winning score in any
sport—but nutrition is in a different
ballpark. ZeroPoint foods are stars
—go-tos that form the foundation
We call them zero of healthy eating and don't cost any
heroes because they Shredded Points. Once you tell us the foods
0 carrots you love, the WW app serves up
add bulk and flavour
to meals—not Points your individualised list of ZeroPoint
Roasted red foods. Use them to…
to your Budget. Check 0 capsicums
out this comparison… (not in oil)
1. Create a base. Start with
0 Mustard a ZeroPoint food, then add
ingredients with PersonalPoints
5 White
bread to build out a meal.
0 Tomatoes
3
2. Bulk out meals. Toss your
Deli sliced ham
ZeroPoint foods into recipes
2 97% fat-free
deli sliced chicken to add variety and make meals
Swiss
5 cheese more filling.

4 Wholemeal
0 Tomatoes bread 3. Serve as snacks. Reach for
ZeroPoint foods any time you're
hungry—that's why they're there!
5 Mayo 2* Avocado

0 Red
onions “ZeroPoint foods are
foods you told us you
0 Cucumber enjoy eating often, and
being able to eat what
you love is a huge part
0 Lettuce
of what makes this
program so livable!”
*Or 0, if it’s on
Laura Smith, MS
18 6-8
your individual
ZeroPoints list! WW's Director of
Find your list in Program Innovation and
the WW app. Nutritionist
Since your Points value is personalised to YOU,
this sandwich could be between 6 - 8 Points.
10

eggs
A ZeroPoint Option For All
The New WW Program

BACON

T O M AT O E S SMOKED
SALMON

LETTUCE

R E D U C E D - FAT
F E TA C H E E S E
AV O C A D O

T O M AT O

DILL CAPERS HERBY

MAYO -YOGHURT

It's no wonder eggs have been a ZeroPoint

favourite for years: They've got an impressive
resume! High in protein, and key nutrients like
Vitamin B12 and choline, eggs are cheap, easy
to cook, and are great as a quick snack or a VEGGIE AVOCADO-BAKED EGGS BLT EGG
full-on meal. As for the latter, eggy meals EGG CUPS WITH SMOKED SALMON SLIDERS

aren't just for breakfast. These three recipes

make stomachs happy any time of day. Get the complete recipes by searching in the WW app!
12

Why We'll Never Stop

The New WW Program

The Inside Track

Fact: People who track more

Talking About Tracking

WW MEMBER
MISTY VW.
often lose more weight. Here
are three simple ways to do it.

Tracking helps form a key habit: awareness. Each Snap and track. When you're
time you track, you pause and become aware of the time-pressed, take a picture of
your meal and track it later. The
healthy choice you just made. An intentional choice,
visual cue will help you remember.
rather than one on autopilot. You won't have to track
forever—but it's an incredibly powerful way to start. Track by emoji. Instead of typing
in pizza, use the emoji. It'll pull
up the same results—just more fun!

Take a guess. Don’t know every

“Tracking helps us notice the
patterns that work and the
ones that get in our way.
We can use this knowledge to
Allison Grupski, PhD
WW's Sr Director of
begin making truly impactful
Behaviour Change Strategies
and Clinical Health Psychologist
changes to what we do.”
little ingredient in a meal? That’s
ok—find something similar and
track that. If you do know what’s
in a go-to dish and don’t want to
repeatedly track each ingredient,
tap the search bar and scroll
horizontally to Quick Add.
Guesstimate the total Points.
You’re good to go!

Master the App

Get a VIP tour of all the tools Our #1 Tracking Tool
you have at your fingertips Our barcode scanner is the
with our WW App Kickstart fastest, easiest way to track
Live Session. It's free! almost any packaged food.

ww.com/au/kickstartlive Look for this icon at the

top of your home screen.

Download the
WW app to get
started (if you
haven't already).
14

Want Extra 3 Simple Ways To Earn More Points

The New WW Program

PersonalPoints? Eat Veggies!

Rhetorical question. Of course you want more (who
+1 1 serve of non-starchy veggies =
1 PersonalPoint to your daily Budget.
wouldn't?). Our new program actually allows you to add (Unlimited.)
PersonalPoints to your Budget. How so? You earn Points Why? Non-starchy vegetables are rich in
by developing sustainable healthy habits, which in turn our good friend fibre, a nutrient that helps
you stay fuller for longer.
boosts weight loss success. Suddenly, smarter choices feel
less like work—and more like something worth celebrating. Tip: Are carrots non-starchy? What about
pumpkin? Get the full list of veggies that earn
Points on page 23 (or in the WW app).

WW MEMBERS CLAIRE
D. AND TIMOTHY G.

Drink Water!
+1 1.75L of water each day = 1 PersonalPoint
to your daily Budget. (Limit 1 per day.)
Why? Downing that H20 means you're likely
drinking less juice or soft drink—and hopefully
replacing it—which may help you stay
within Budget.
Tip: Start with one extra cup a day. You'll hit
1.75L (7 cups) sooner than you think!

Be Active!
Moving more = more PersonalPoints
+1 to your weekly Budget. (Unlimited.) The
number of Points depends on the activity
as well as your age, height, sex and weight.
Why? According to our scientists, regular
activity plus a healthier eating plan leads to
Bust a Myth 20% more weight loss, versus just changing
your eating alone.
"If I earn PersonalPoints, I’m going to gain weight."
Tip: "Activity in disguise"—walking your dog,
False. Your Budget is designed so that you can earn and gardening and cleaning all counts!
spend additional Points and still lose weight.
16
e got this! You
this! You’ve
Your Day-One
The New WW Program

Checklist
How many can you already tick off?

got this! You’v

Download the WW app

Answer a few questions to get

your fully personalised food and

ve got this!
activity plan

Get your very own ZeroPoint

foods list

Track your first meal

“Take a moment to recognise

this milestone—simply by being
here today, you’re committing You’ve got thi
ve got this!
to your wellness. That’s real,
that’s important and it’s
worth celebrating.”

You’ve got this

Jocelyn Shaw
WW Workshop Coach
and onboarding guide
18

A Sample Week
The New WW Program

Sherry Rujikarn

on WW*
WW Food Director, Recipe
Developer, and French
Culinary Institute Grad

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

*These are
just examples
to show you B R E A K FA S T B R E A K FA S T B R E A K FA S T
the variety Cooked oats with Wholemeal toast with 99% fat-free plain Greek
of delicious apples & almonds avocado, fried egg + a yoghurt with mango, kiwi
foods you can side of fresh pineapple & shredded coconut
eat while still LUNCH
losing weight. Rainbow noodle LUNCH LUNCH
B R E A K FA S T B R E A K FA S T
salad with lime dressing Hearty lentil & Takeaway pizza:
Roasted capsicum & Flourless banana
egg breakfast wrap pancakes with berry tomato soup 1 slice of cheese pizza
maple syrup + side salad with red
LUNCH SNACKS wine vinaigrette
Salad of quinoa, LUNCH Air-fryer five-spice
chickpeas; Frozen SNACKS
skinless chicken breast, Turkey breast &
cucumber, tomato & chocolate-dipped Hard boiled egg;
Swiss cheese topped
balsamic dressing banana bites Roasted strawberry &
sandwich thin + celery
SNACKS sticks & hummus pistachio “nice” cream
SNACKS
Smoked turkey egg
Veggie sticks slider; Orange SNACKS
with hummus; mixed (or other fresh fruit) Air-popped
fruit salad popcorn; Cheesecake
swirl brownie

DINNER

Pumpkin, sage & DINNER

FIND THESE walnut spaghetti Turkey smash burger;
DELICIOUS DINNER baked sweet potato
RECIPES AND DINNER Mediterranean fries made with
MORE IN THE Birria taco-inspired chicken tray bake DINNER
oil spray
bowl
WW APP. Chinese restaurant
takeaway: 1 cup wonton
soup + 1 cup chicken
& broccoli stir-fry +
½ cup brown rice
20

Swap Your Way to

The New WW Program

Fewer Points Baked Goods

Swap out sugar for
unsweetened apple purée
Pasta
Swap out lasagne sheets
for eggplant slices

Your taste buds will barely notice the difference—

but your Budget will thank you later.

BLUEBERRY & EGGPLANT &

APPLE MUFFINS ZUCCHINI PARMIGIANA

Baked Goods Burgers

Swap out Swap out buns for
flour for oats shiitake mushrooms

Dessert
Swap out
cream for tofu

DARK CHOCOLATE TART

WITH BERRIES BAKED CHOCOLATE SHIITAKE
OVERNIGHT OAT BARS CHEESEBURGER SLIDERS
22

Portion Sizes: Which Veggies

The New WW Program

A Handy Guide Boost Your Budget?

We love measuring tools dearly—but we draw the So very many. All of the non-starchy vegetables on this
line at stashing them in our bags. When out and list earn Points. One serve (raw, cooked, fresh, frozen or
about, use your hands to guesstimate portions. canned) = one PersonalPoint to your daily Budget.

• Alfalfa sprouts • Chillies • Pumpkin

• Artichokes • Choko • Radish
• Asparagus • Choy sum • Rocket
• Baby corn • Cucumber • Seaweed
• Bamboo shoots • Eggplant • Shallots
• Bean sprouts • Endive • Snow peas
• Beans • Eschalot • Snow pea sprouts
Fist Fingertip Palm • Beetroot • Fennel • Spinach
1 cup 1 tsp 85g meat
• Bok choy • Garlic • Spring onions
• Broccoli • Ginger • Squash
• Broccolini • Gourd • Sugar snap peas
• Brussels sprouts • Horseradish • Swede
• Cabbage • Kale • Tomato
• Capsicum • Leek • Tomato passata
• Carrots • Lemongrass • Tomato, semi-dried,
not in oil
• Cauliflower • Lettuce
50-cent coin size Cupped hand Thumb • Turnip
• Celeriac • Mushrooms
1 tbs 30-55g meat 30g
• Watercress
• Celery • Mushrooms, dried
• Zucchini
• Chard • Okra
• Chervil • Onion
• Chicory • Pak choy
Of course, not all hands are the same size, so if you want
to get specific, compare yours against some measuring
spoons or cups. Helps to know what you're working with!
Download
the WW
app!

WW.com

The WW program and these

materials are proprietary to
WW International, Inc., and are
licensed to WW members solely
for their personal use in their
wellness journey. The WW app
and digital tools are for WW
members only. Any other use is
strictly prohibited. NOT FOR
RESALE. U.S. patent pending.

WW logo, Points, PersonalPoints,

and ZeroPoints are the
trademarks of WW International,
Inc. The PersonalPoints system
and formula are proprietary to
WW International, Inc.

© 2021 WW International, Inc.

All rights reserved.

On the front and back cover:

Whipped feta dip, Roasted chicken
with capsicum & onions, Air-fryer
Baja fish tacos, Rainbow noodle
9 340835 019602 salad with lime dressing,
Cheesecake swirl brownies