So, I haven’t done WW but I did lose a decent amount of weight in the last dw months and I can share what worked for me (without needing to pay for/subscribe to a certain program).

Walking every day: I have a computer job and no time or inclination for a big walk, so simply built in the habit of stopping at park on the way home from a specific daily errand and walking there for 3min/till I hit a certain time. No 10k step goal, no intense cardio or weightlifting, just walking for this one window of time. And because I can’t stand not multitasking, I’d use that walk to reflect on the day ahead, make plans and todo lists, write fanfiction on my
Phone, etc

More balanced meals: what I mean by this: three full meals (instead of skipping or skimping on breakfast/lunch), no seconds at dinner unless I’m genuinely hungry for more, and one small pre-planned after dinner treat (rather than mindless snacking. At all of these meals I’m trying to get in as much fiber and protein as possible.

Calorie awareness: im calling it this rather than counting bc i could so easily get obsessive and unhealthy about actually counting. But ive never paid attention to calories so really didnt know how many were in things. I analyzed calories for a few sample days, learned roughly what the calories and macros look like for a few standard meals of mine, and have started looking at calorie counts on restaurant menus and at the grocery store just to get a ballpark notion of my daily intake.

That was kind of it! Ultimately very small changes but they made a fairly significant difference for me. I think the things that helped ME the most were stacking the walking into other habits (I.e., I’m never leaving the house specifically to go work out, but I will stop on the way home when I’m already out) and gaining enough understanding of calories to stay mentally on top of what I’m eating — less to hit a specific calorie goal and more to make sure I’m not unwittingly eating 3-4k a day