 Hi friends welcome back to my channel and happy friday. It is friday at 6 22 a.m And I just pulled into my ww workshop So if you didn't know or didn't watch my weigh-in video from last friday this week I did the wendy plan again. It went Superbly. I actually really enjoy the wendy plan. I find that I feel Much more in control and I don't know if it's because I'm tracking my splurge day or if it's because I do have a fluctuation in points daily So if I'm really kind of craving something I know that I can incorporate that Possibly the next day in my higher point day I haven't quite figured out what I like so much about the wendy plan Or not even maybe so much the wendy plan but the rotation of points some high point days some low point days I just really like it. I feel much more in control. I feel Much more Satisfied because I'm not limited to just my daily points the entire week after I've had my Splurge or my cheat day. So I'm loving it. I'm loving the wendy plan In fact, I'm going to do it again next week and see if I can get some good results again So my week went Awesome It went really good. Now. I didn't do any walking the first three days of the week My stomach was bothering me so much. I woke up every day With just kind of a stomach ache and then I'd go to bed with a stomach ache So I just decided not to push it with the walking plus super sore from the week prior in all the activity And I didn't want it to negatively impact my weight loss Just being sore and then sore and sore for another entire week So I skipped the walking this week. I am picking it back up on Monday So I'm ready to get back into my morning exercise, but my food was awesome Yeah, my week was excellent. So I can't wait to weigh in and see what happens on the scale So I'll be back shortly with not only a recap of what we talked about But my weigh in and we'll talk a little bit more about my plans for the next week on the wendy plan Hey guys, I just got out of my ww workshop It was such a fantastic topic one that I think that a lot of us on ww struggle with and that is healthy fats versus unhealthy fats I know for myself sometimes I struggle with wanting to spend my points on healthy fats such as olive oil Or nuts or seeds I I struggle wanting to Spend my points on those so the first thing that I think we need to determine Is what is considered a saturated or an unhealthy fat and what is considered a healthy fat? So someone in my workshop today shared something that I never thought of that is such an easy way to remember If what you're eating is considered a saturated or an unsaturated fat So if the item that you're eating is solid at room temperature, it is a saturated fat For example Crisco coconut oil peanut butter those are considered saturated fats because they are solid At room temperature an unsaturated fat is something that is in liquid form at room temperature Canola oil olive oil sunflower oil things like that that are actually in a liquid form at room temperature are unsaturated fats There are other things that are unsaturated fats that maybe we wouldn't think of and that's things like nuts Nuts actually fall under the unsaturated fat column and cheese and cream fall under the saturated fat column Even though cream is liquid at room temperature. It is full Of saturated fat and that's okay. It's okay to have a little bit of that But we really want to steer ourselves towards the unsaturated and that is where ww Shines the foods that have the lowest smart points are the ones that fall into the Unsaturated fat column. Did you ever notice that you can have more olive oil than you can coconut oil? And that's because olive oil is unsaturated. So just a few things to think about as far as What's the difference between the healthy and the unhealthy fats? Now, what do you do with that information? So, what do you do with it? Right? What do you do with that information? I want you to remember that with saturated fats. Those are the bad fats. Those are the solid state fats Those are the ones that lead to heart failure high risk of heart issues Clothed blood vessels where unsaturated fats lead to powering your brain Giving your body the brain function to do its daily tasks. It's good for your heart. It's good for your soul So what do you how do you determine? How much saturated versus unsaturated fat do you need to study food labels? Do you need to be a food label expert? No ww has done all of the work for you So what you need to do with the knowledge that you have is remember when you're eating things like peanut butter Meats cheeses the reason the points are higher and ww has done all the work for us They've determined that the points are higher due to saturated fats and when you're eating things like olive oil Salmon nuts the points are lower because they are unsaturated fat So I love that. I don't have to read the ingredients of every label All I have to do is plug some numbers into a calculator and ww pops out What they know is a healthy and unhealthy food for me to be eating. Is it okay to still have cheese? Yes, of course Is it okay to have saturated fat? Of course it is you just limit it and that's where Freestyle smart points come into play Your points for meat are going to be higher than your points for chicken such as red meat Roast pork chops are going to be higher than things such as chicken salmon fish because of the saturated fats So this week I suggest that you map out a typical week day and what you eat in a week day In a typical weekend and what you eat on the weekend and figure out how much Unsaturated and saturated fats are you eating? What's the difference between what you're eating during the week versus what you're eating on the weekend? I know that a lot of people struggle with the weekends families in town You're doing things with your kids. You're going out to dinner. You're engaging with friends You're having barbecues There are a lot of things that would contribute to what you eat during the weekend Being a little bit higher in saturated fat or unhealthy foods than on the week day So sit down map out two days one week day and one weekend and list everything that you eat And then take one of these saturated fats that you're eating on the weekend And one of the saturated fats that you're eating during the week and swap it for an unsaturated fat For example, take the potato chips that you ate on the weekend and swap it for roasted chickpeas And do the math and see what smart points you'll save You will be amazed at the smart points that you're saving now. Is it important to still have fat in your diet? Absolutely, you should be eating and healthy fat every single day I have really started to incorporate more healthy fats into my daily points You're seeing that in recipes that i'm sharing where i'm using more olive oil I'm eating more red meat. You'll see a lot of recipes where i'm having red meat instead of chicken I know that red meat is a little higher in saturated fat, but i'm still trying to incorporate fats into my diet I've been loving nuts. I found those great nut squares At target. I've been eating those. I've been really trying to mindfully Incorporate a little bit more of the healthy Unsaturated fats into my diet. So look at a weekday. Look at a weekend. Do some swapping I bet you're amazed at the smart points that you save So now let's talk about this week's weigh-in like I mentioned before I went into my workshop I decided that I wanted to do the wendy plan again So the wendy plan essentially is a calculator online. I will link it down in the description box for you guys But what you do is you put in your daily smart points and your weeklies and the wendy plan calculator jumbles it all up And spits out the number of points that you eat every day You select what day you want to be your high point day And that day you will eat a lot of your weekly points in addition to your daily points And then the rest of the week you have some higher point days and some lower point days I'm telling you you guys for me. It keeps me in control like I said my high point day I still have to track so I am a lot more mindful Incredibly more mindful what I'm eating on my high point day than I ever was when I just used all my weeklies in one day It was just a free-for-all. I didn't track. I had no idea what I was eating and being on the wendy plan I have to stay within those points even though it's a lot of points for me It's between 50 and 53 on my high point day. So even though I can have all those points I still have to stay within those points. I can't just go free for all hog wild on my splurge day or my High point day because I still have other higher point days throughout the week And if I over indulge on that day, then it literally throws off the complete rest of the week on the wendy plan I find myself Sticking with my points a lot better. I find myself a lot less hungry I think the shuffling of the points really helps me one day I get a higher amount of points So I'm full and it leads me into the next day where my appetite isn't so strong So I'm telling you the wendy plan has been a lifesaver for me. I really feel like when I'm adam on a plateau which is what it was originally designed for or when I'm not losing or I'm maintaining Or I'm steadily gaining just a little bit every week. I find that going back to the wendy plan really helps Stimulate my weight loss. So the first week that I did the wendy plan. I lost 2.4 pounds I've logged the entire week. It is actually here on my youtube So I'm going to insert a picture right up here of the thumbnail of that wendy plan vlog I recommend that you watch it I literally told you everything I ate throughout the whole week And I will link that video in the description box as well But I've logged that first week lost 2.4 pounds So I decided that after maintaining and then gaining a small amount last week I was going to do the wendy plan again And I'm happy to report that I lost 2.8 Yeah, 2.8 in one week on the wendy plan and that was with no exercise I did not do my walks this last week like I mentioned. So I am Over the moon excited that I lost 2.8 pounds I'm just under the 21 pound mark again Which is where I was a few weeks ago. So I'm well on my way to the 25 Pounds that I really need to hit So with that being said and the feeling of control and seeing the success now in the second week of doing the wendy plan I'm going to go ahead and do the wendy plan again next week So I'm excited to see if even next friday. I have a great weight loss like I did this friday So I'm thrilled with 2.8 pounds. That's almost three pounds I mean, it's two ounces shy of losing three pounds in one week, which is awesome So i'm right back on track. I'm doing excellent thrilled with it If you're interested in the wendy plan again, the calculator is linked down below As well as the video where I talked all about the wendy plan and took you through my entire week There's also a lot of information on my facebook group gens w w tribe It's right there on the screen for you that talks about the wendy plan as well So if you're interested in just being part of a fabulous positive group check out the wendy plan If you're interested in the wendy plan If you're interested in a positive group go on my facebook group where there's information on the wendy plan And I also want to remind you guys I know there's been a lot of discussion about the foods that we are ordering online and how we Don't have to order foods online to lose weight or those foods that we order online are making us not lose weight I call bull I lost 2.8 pounds and I eat a lot of foods that I order online So don't be afraid to order food online. There is no different Difference in ordering food online and going to your local safe way. You're buying food. It's fitting within your points You're just buying it from a different source Then you would going to a grocery store and I know a lot of people have bill bars and guess what that's an online food So if you're going to complain about people ordering food online, you probably shouldn't be eating bill bars Just saying so feel free to do your journey However, you want buy your food online if that's what makes you happy if it stays within your points If it keeps you on track I plan on continuing to eat a lot of the foods that I buy online And all of those links and discount codes are also down in the description box So don't be afraid to check those out Order some different foods that you can't find locally And if it helps you stay on your journey and helps you lose 2.8 pounds I'd say that that's a win. All right guys. Thank you so much for coming along with me Thank you for all of your love and support And I'm thrilled with my weight loss cannot wait to go on another week on the wendy plan If you have any questions for me Please leave them down in the down in the comments as well as far as the wendy plan goes And I love you guys again. Thank you. You guys are so amazing I'm so blessed to have such a supportive group of subscribers and new friends and family on youtube So if you're new to my channel, I'd like to extend a big welcome I do away in video every week whether I gain or lose I'm here to share my journey with you No matter what so if you're new make sure you subscribe if you hit that bell You'll be notified every time that I upload. I know that they've been having some issues where if you're not Belled into someone's channel if you're not being notified sometimes you'll miss their video So definitely hit that bell give this video a thumbs up comment down below I want to know how your week went. Were you successful? Did you gain? Did you lose? Did you feel like you had a good week a bad week? What can you do better and how are you going to incorporate some unsaturated healthy fats into your next week? I love you guys so incredibly much and i'll see you in the next video. Bye guys