 My friends, welcome back to my channel and welcome if you're new here. My name is Jen. I'm a certified weight loss and nutrition coach and I'm on the WW or the Weight Watchers Blue Plan. It's Friday, so it's another weigh-in day. It happens over here on my channel every single Friday. I share my weigh-in with you. We talk about my week, set some goals for the next week, and of course we go over the WW workshop topic and this week PS is pretty darn awesome as far as topics for WW goes. So I'm pretty excited to share all of the information with you this week. So if you're excited for today's video, please give it a big huge thumbs up. And if you're not part of my channel or you're new, welcome, welcome. Make sure you're subscribed and of course your bell is turned on so you don't miss a single video. We do these weigh-ins every Friday so you definitely don't wanna miss out. Check out that description box down below for my brand new meal planner that was just released yesterday. If you haven't seen the video where I went in depth into the meal planner, I'll make sure to link that down below for you but definitely, definitely get your hands on a meal planner while they're in stock. They are incredible and a complete game changer for 2021. You'll also find my nutrition coaching where I offer personalized to you macro and calorie calculation as well as 30 and 60 minute one-on-one coaching sessions. So I have a little bit of something for everyone. And last but not least, you'll find links and discounts to my other favorite things as well as my Facebook group. So head on over and join us there too. So happy Friday. Let's jump into this week's weigh-in, how the week went and this week's awesome WW Workshop topic. I had an absolutely fantastic week and I wanted to kind of fill you in on how my week was. I made the commitment over on my Facebook group in my New Year's 90 Day Challenge that for the month of February, I was going to be weighing in every single day and tracking that in the happy scale app on my iPhone. The reason for this is for data purposes. I'm not getting discouraged if I see weight fluctuation because that's absolutely normal. And I have seen weight fluctuation for the first part of this month, but I wanted to track it for data to see how the foods that I'm eating, the activity that I'm doing, how that all plays a part in that number that I see on the scale. I will be sharing my thoughts in my Facebook group and of course my weigh-ins as always at the end of every week here with you guys. So I've been weighing in every day since February 1st, first thing in the morning, at the same time in the same clothes and it's been quite interesting if I do say so myself. Next week, I'll definitely update you guys as we'll be a little bit further into February and I'll know a little bit more kind of how that scale is fluctuating, but that's one goal that I've had for the month of February. So that so far has been going really well and honestly, if I'm being 100% honest, it's actually kept me on track because I don't wanna get on the scale and see a big gain. And I've shared with you guys in the past that if I splurge, I can see several pound gain the next day, not actual fat gain, but water retention, sodium retention. So it's really, really helped keep me focused and on track which has been really good for me. I've also been killing my workouts. I've been going to Jazzercise three times a week every single week which has been amazing. I actually go today and tomorrow. I've been focused on Tuesday nights, Friday morning and Saturday morning. So it's been helping me get my fitness activity and my fitness schools in for the month of February which again is also leading me to choose better food. So between weighing in every day and working out three times a week, I'm really honestly making good food choices because I'm also tracking of course my points and calories as well. So it's been kind of a triple threat so far in the month of February. So moving into next week, I'm going to keep doing what I'm doing, weighing myself every morning, tracking and getting in three days of exercise. Next week, I'll definitely report back to you guys with kind of how this weighing in every day has been going and what types of fluctuations that I've been seeing. So before I share my way in for this week, let's talk about the topic. This is such a fantastic topic. It is feeling overly hungry. Let's talk about some tips and tricks on how to stay full and satisfied. Being a weight loss and nutrition coach, I get this question all the time. I'm always hungry. What can I eat to help me be less hungry? I'm going over my calories, my points, because I'm always hungry. Before we jump a little bit more into this topic, I wanna share with you that when you're in a calorie deficit, which we all are, the only way to lose weight is to be in a calorie deficit. You're naturally going to have some sort of hunger. You're naturally going to be hungry. But there are a lot of foods and ways that you can go about being in that calorie deficit that will help you be less overly hungry. So that's what I wanna talk about with today's workshop topic. Find yourself hungry between meals. So between breakfast, lunch, and dinner, that's when you should be having snacks. A lot of people think that you should only eat three meals a day. I think you should eat five to six meals a day. I think having snacks will help keep you on track at your actual meals. You won't be entering lunch ravenously hungry because you haven't eaten anything. So snack your way to success. Focus on zero point foods like fruits and vegetables and make sure that all of the snacks that you're consuming have some protein. That's the big tip. Have protein in every meal, snacks included that you're eating throughout the day. Now it's okay to still have pretzels for a snack. Just pair that with a protein. There's a couple of rules of thumb to keep in mind when it comes to scheduling your meals throughout the day. Try eating about every three to four hours. So again, you're not entering into the next meal ravenously hungry. The best snack to have is pairing protein with produce. So produce is very high in fiber. Protein and fiber are very satisfying. So you could do things like celery with laughing cow cheese and apple and a cheese stick. These are great ways to pair protein and a saturated fat and or fiber or carbohydrates together. Never have one food group on its own. Always pair at least a carbon of protein, a carbon of healthy fat, a protein and a fiber together for optimal results. On the blue and purple plan, non-fat Greek yogurt is zero points. Greek yogurt is an excellent, excellent form of protein. Yes, it has naturally occurring sugar, but non-fat or full fat plain Greek yogurt has no added sugar. But you can always zhuzh up your Greek yogurt to make it a more filling and satisfying snack. How about topping your Greek yogurt with some fruit like some sliced up strawberries? Or maybe make a dip out of that. Take the non-fat Greek yogurt, some everything but the bagel seasoning and dip your favorite vegetables, carrots, cucumber, celery into that dip. And if you're wanting a more sweet snack, pair your non-fat Greek yogurt with cocoa powder and a banana and you have a chocolate banana, goodness, full of protein. Chickpeas are another fantastic snack and are also zero points on both the blue and purple plan. And all of these items are minimal, minimal points on the green plan as well. How about blending up some chickpeas in a food processor and using that as a makeshift hummus and dipping your favorite vegetable, carrots, bell peppers, cucumbers. Or take some chickpeas, mix it with some cucumbers and feta and make a mock shift to ziki dip. One of my favorite sweet and savory way to eat chickpeas is to roast them up and then pair them with a pair. It's the perfect combination of salty and sweet. And the last high protein snack, which is my favorite of course is nut butters. My favorite way to make a healthy snack by pairing a carbohydrate, a fat and a protein is to have apples and peanut butter. It's absolutely delicious. And if you pop your peanut butter in the microwave for about 15 seconds, it becomes melty and you can drizzle it over the top of your apples. Incredible. You can also make peanut butter ants on a log, peanut butter, celery and topped with raisins. Another way I love to eat nut butter is to mix it in with oatmeal and then add some type of a fruit like a raspberry, blueberry or blackberry. It makes a very good breakfast because again you're pairing carbohydrates and fiber from the oatmeal with the healthy fat and protein from the peanut butter. That's a quadruple threat. So once you figured out how you're going to pair your carbohydrates, fats, proteins and fibers together, now it's time to make a game plan, a meal plan and a grocery list. That's where my meal planner can definitely come in handy. It has a meal planning section as well as a removable grocery list for you to take to the grocery store. So don't forget to order yourself a meal planner while they're in stock because it's gorgeous, it's incredible and it's seriously a game changer when it comes to planning, losing weight and overall health. A couple of fun facts for you before we jump into my way in. 91% of WW members are more likely to keep zero point or low point snacks on hand. And 89% of WW members ate several servings of fruits and vegetables every single day. Don't be afraid of fruits and vegetables, eat as many as you would like. So now let's deep dive into my weigh in for the week. Like I mentioned, food, weighing in and activity were on point. So to start the month of February off when I stepped on the scale, I am down 1.2 pounds. I could not be happier. That's a fantastic way to start off February. My goal is to lose about a half a pound to a pound a week. And if I lose less than that, I still consider that a huge win. But that is my ultimate goal, which leads me to between two and four pounds of weight loss every month, which is sustainable, slow paced, easy to keep off weight loss where I never feel deprived because I'm able to eat between 1800 and 2000 calories. So I am thrilled with this week's weight loss. I'm going to do more of the same next week so that hopefully when I step on the scale, I see just as great of a weight loss. So now I wanna hear from you guys. How was your week? How did it go? How was your weigh in? Was it what you expected? And what are your thoughts? Number one, on weighing in every day just for data. And number two, your thoughts on this week's topic. And did you know about pairing one macro with another macro to make the most effective snack? If not, or if so, let me know down in the comments. Please don't forget to head over to my nutrition coaching website and pick up your meal planner. You will not be sorry. It's beautiful. It's everything I wanted it to be. And again, the video where I deep dive into that is linked down below for you guys as well. Give this video a big thumbs up if you enjoyed it and don't forget if you're new or not yet subscribed. Of course, I'd love to have you hit the little subscribe button and the bell next to it so you're notified when new videos are uploaded. Links and discount codes to all my favorite things. My nutrition coaching and Facebook group are also down in the description box with the meal planner. I hope you have a fantastic Friday and I'll see you guys all in tomorrow's grocery haul. Bye.