Healthy Eating – Why Weight Watchers Need to Eat Healthier

While healthy eating isn’t always easy, committing to it is one of the best decisions you could ever make with it comes to quality of life.

healthy eating

Why? Because not only does eating healthy help make you feel and look better, it can extend your life and even save you money. Here are five reasons why weight watchers need to eat healthier.

Healthy Eating Purifies Your Body

Avoiding bad for your food choices will help purify your body, not only helping you lose weight but to feel more vibrant and energetic. Foods that cause health problems include processed foods, soda, greasy fast foods – basically anything that’s high in calories and low important nutrients, vitamins and minerals.

A study published 2014 in the British Medical Journal discovered that eating at least five servings of fresh (or frozen) vegetables and fruit a day was associated with lower risk of death due to a health-related causes. Another study in the Journal of the American Geriatrics Society found that a healthy eating plan filled with fruit and vegetables, combined with exercise, extended the life expectancy of women in their 70s.

Relieves Stress

Eating healthy also reduces stress, which is one of the top causes of health related issues. When someone deals with chronic stress, the body ends up breaking down protein in order to fight its effects. Eating healthy, protein-rich foods can help moderate the body’s level of the stress hormone Cortisol. Studies have shown that consuming foods that are rich omega-3 fatty acids and magnesium can reduce Cortisol levels. Consuming healthy, protein-rich foods, including dairy and fish can help replenish the protein that the body needs to thrive.

Improves Your Mood

What we eat actually impacts the brain, along with the areas that regulate mood. Even though there isn’t a specific food that works as an antidepressant, sustaining stable blood sugar levels by consistently consuming proper nutrition can help boost your mood. Nutrient-rich foods like whole grains, vegetables, and fruit have been shown to lower the risk of depression overall, as have foods like fatty fish and nuts that are rich in omega-3 fats. Eating healthy foods increases energy, helps you sleep better, decreases joint pain and can make it easier to focus – all benefits that can’t help but improve your mood.

Regulates Your Weight

The sad fact is that over half of Americans today have weight problems that include obesity, which contributes to almost 1 in 5 deaths. According to the Obesity Action Coalition, reducing your body weight by making healthy food choices improves cholesterol levels, lowers blood pressure and decreases the risk of getting Type 2 diabetes.

Save Money on Life insurance

If you’re considering getting life insurance, it’s important that you know that the rates are based on your health and age. Life insurance companies will more than likely require that you have a medical exam and request permission to gain access to your medical records. If you’re in poor health, you could end up spending twice the amount for your life insurance.

Switching to a healthy eating plan, along with maintaining a healthy weight prior to applying for a policy can substantially lower your costs. But don’t wait on insurance. If you need life insurance now, then buy it. You can always get a new policy later.

While health insurance premiums can’t be based on health-related factors, many health insurance companies reward members for living a healthy lifestyle. Check with your provider to discover if you’re eligible for discounts on co-pays, reduced gym memberships and other special programs.

Remember this saying – “Garbage in Garbage Out”? This pertains to your body too. If you treat it like a trash can you’re going to experience negative, life-shortening results. Making healthy food choices will change your life for the better and it’s one of the most important things you can do for yourself and your family.

Ready to get started on a Weight Watcher’s plan? Read my 2017 update and review here.

Healthy Breakfast for Weight Loss – Tips for Weight Watchers

Breakfast is still the most important meal of your day, but how do you make a healthy breakfast for weight loss when you’re on Weight Watchers? Here are five tips that I use to help me on my weight loss journey.Healthy Breakfast for Weight Loss Weight Watchers

Healthy Breakfast for Weight Loss Tip #1

Don’t eat carbs as your first meal. This is so important. Remember that post I wrote back in 2016 on Insulin? Well, it turns out that having carbs in the morning really jacks up your insulin for the day and increases hunger and cravings throughout the day. It also wreaks havoc on fat burning.

When I first learned about the effect of insulin on my weight loss efforts, I was both surprised and a bit discouraged. I’ve grown up eating cereal and fed my kids cereal too. They still eat cereal. I’m trying to change that. I switched to oatmeal when I learned about the dangers of high-fructose corn syrup and switched the kids to organic cereal, but that still doesn’t cut it.

What’s a busy mom to do? After all, who has time for eggs in the morning?

Healthy Breakfast for Weight Loss Tip #2

Prepare your breakfast in advance. Perhaps you have more time on the weekends or have time to prep the night before. Ideas include egg muffins, cloud bread, cauliflower muffins and so much more. Follow my Pinterest board for more ideas.

Healthy Breakfast for Weight Loss  Tip #3

Grab a protein shake. I love Premier Protein shakes, and they’re only 2 Smart Points. I drink them when I’m on the go and have also used them in my coffee as a low point high protein alternative to creamer. You can blend some kale and greens in yours to get those veggies in.

Healthy Breakfast for Weight Loss Tip #4

If you’re running late and need to stop by a restaurant, you can snag an egg white, piece of bacon, or sausage patty from almost any of the local fast food places.  If they’re a veggie sausage patty, you might want to give that a try.

There are so many options for a healthy breakfast for weight loss. If you have time, try to make your meals from home. It’s cheaper and healthier for you. If not, I hope this blog post helped you think about other ways you can have a healthy breakfast.

Free Weight Watchers Tracker – Printable Journal For Weight Watchers

I’m excited to share this free weight watchers tracker that I created especially for you! Please note that this is NOT a Weight Watchers endorsed journal or website. This is a planner for weight watchers, but not the official Weight Watcher’s tracker. It’s free and one of my own design. I hope it helps you on your journey. You can download and print it out here. There’s no Opt-in required – so share this page with a friend!

Side Note: If you want the best price that I’ve found on the Weight Watchers program, click my referral link here to get a $10 gift card, plus the latest Weight Watchers promotion (sometimes $20-$100 in incentives), AND $5 back from Ebates. Thank you for supporting my site! 

Free Weight Watchers Tracker

Here’s how to use the printable Weight Watchers tracker.

Free Weight Watchers TrackerStep 1: Sign up for my free VIP list to make sure you get all of my freebies. —-> Sign up is on the right! Then, mark emails from OneBadassLife as safe. If our email goes to your SPAM, we can’t do anything to help you get the file. You’ll need to mark us as safe with your provider to ensure you get our freebies. Unfortunately, I can’t troubleshoot things I give away for free. There’s simply no time and no resources for this one gal band.
Step 2: Print out the free Weight Watchers tracker file.
Step 3: Write out your weekly and annual goals on the Progress page.
Step 4: Take your measurements and write them down on the Progress page. You don’t need to take your measurements weekly if you don’t want to.
Step 5: Write down affirmations. Affirmations can be anything that inspires or motivates you throughout the day. One of my affirmations is, “I am a strong, healthy, confident woman.”
Step 6: At the end of the week, observe your progress and determine if there are any adjustments that you need to make to get closer to your goals.
Step 7: For Sunday through Monday printable Weight Watchers tracker, do the following:

  • Add today’s date.
  • For the one small thing section, pick one small thing that you’re working on to get you closer to your goals. Mine is currently closing the kitchen at 8pm and retiring to the bedroom. After I master that small action step, I’ll pick another. The goal here is to find a small thing you can get into the habit of doing daily. DO NOT AIM FOR PERFECTION. If you don’t hit your goal that day, assess why in the progress section of your journal and make a plan to either hit that small thing or choose a different small thing. The goal is to make the best choice you can make that day and not be obsessed with failure. That’s not helpful.
  • Check off each circle for every 8oz you drink in the Hydrate section.
  • Track your foods and the number of points they have. If you’re not following a points program, you can write down the number of calories or proteins or whatever you want.
  • Track your activity and the number of points you earn. Again, if you’re not following a points program, you can use this space to write down your exercise and the number of calories you burn or nothing at all. Feel free to doodle and cross out anything that doesn’t work for you. It’s your tracker!
  • Make a few priorities and to-dos for today. Don’t overload yourself. Be reasonable with your time and commitments. Your health is important!

If you’re cutting the free Weight Watchers tracker pages down the middle, it is designed for you to cut on the edge of the left image. For example, you’ll cut on the right border line on the Progress page. Otherwise, you can simply punch the edge of the entire page and place it in a 3-ring binder. The choice is yours. I cut mine up and washi tape it in a composition book as a tip in.

I hope this free Weight Watchers tracker helps you plan your day better and achieve your goals. If you like it, please comment below and share this page with a friend!