@buddha

Just to note that every advertised diet says that "dieting" is a bad word and that their approach is a "lifestyle change". This does not differentiate WW: they are all like that.

My recommendation, if you are willing to spend money on weight loss (WW costs money), is to invest in a CGM (continuous glucose monitor) for a few months. NutriSense, Levels, and there are other competitors of theirs offer that. It is very convenient: you wear a CGM (putting it in does not hurt) and you get real time individualized feedback through a smartphone app. I had NutriSense last year and learned certain things about my body, such as not eating watermelon for breakfast alone and not starting a big meal with a lemonade. CGM shows your own body's individual response to carbs and food in general, and the approach teaches you food combining (adding protein and fiber to carbs when you do want to eat carbs) and food sequencing (not starting a meal with carbs). You also get to observe the positive response to simple interventions such as walking for a bit after a meal.

Moderating glucose response is not the only or ultimate goal and you can trick a CGM into showing good numbers by eating unhealthfully, such as subsisting on bacon, but it is one of the several overarching goals of a healthy lifestyle. And people respond to carbs differently. There are people who spike to yams but are fine with regular potatoes. With a CGM, you can learn what would cause a spike in YOU, which is not something that WW or any commercial diet program can teach you because such programs lack an individualized approach and a way to measure individual responsiveness.

I normally do not write in favor of CGMs because of their cost, but since you are already paying money to WW, I thought that you in particular might become interested in wearing a CGM.

If you decide to choose one of the CGM companies to try it, note that NutriSense add free support from a registered dietitian for the first month, which is enough to learn to read the graphs and charts and interpret the data but not enough to conduct many experiments in a supervised fashion.

I have not used Levels but I am subscribed to their email and thanks to their recommendations I switched from cooking oatmeal to cooking chia seeds, hemp seeds and flax seeds in almond milk (almonds+water, nothing else). This means going from a meal that can spike glucose to one that cannot and that also contains healthy fats. I do not know whether oatmeal spikes glucose individually in me, though: I did not test it last year and this year I cannot afford a CGM, but I decided to go with a general recommendation and at any rate, I realize that those seeds are much more nutritious than oatmeal. The cooked seeds are quite tasty and provide a decent replacement for cooked oatmeal.

I hope I am not not being too insistent with recommending an approach that costs $$: do subscribe to NutriSense and Levels for free and you will learn a lot of helpful info, even without wearing a CGM!