 Welcome back to my channel and welcome if you're new here I know I said that I had filmed the fourth and final video in this calories versus points a little mini series here on my channel But I have gotten an overwhelming Response to those videos lots of comments lots of you are saying things like I never had any idea how little of calories I was eating when I'm just following smart points and not incorporating a lot of zero-point foods So I literally have tons and tons of comments. I'm gonna flash some up here for you guys But there have been so many of you that have reached out and said can you do more videos in this series? I don't have a lot of other content in regards to calories versus points But after you guys all reached out to me I did a lot of digging into into WW and a lot of digging into calories and I'm here today to share with you the shocking truth Between WW and calories. I'm going to be sharing with you an extremely easy way to determine your calories That's a lot of feedback that I received as well as man That's a lot of work to try to figure out my calories and my macros So I did a little bit of research on YouTube. I found a fan at Tastic Fitness coach I've binge watched all of his videos I'm not even kidding, but I'm gonna share with you his super simple approach to figuring out your calories and what macros matter in a Very simple way to figure out those macros as well I'm also going to share with you some examples of points versus calories and then I'm going to talk a lot about WW and if you are on the WW program and you're concerned about your caloric intake like I was How you can reach your calorie goal and stay within your smart points So I have so much new exciting information to share with you today. So let's go ahead and jump right in With you some of these shocking finds that I've discovered over the last few weeks I wanted to share the name of that YouTube channel where I was able to get a very simple way to calculate your calories This is the foundation of really any weight loss program calories in versus calories out. His name is Jordan Siet I'm gonna go ahead and put it here on the screen his YouTube channel. He is a fitness instructor He is a coach. I just googled fitness instructors fitness coach calories that type of thing and I discovered quite a few resources on YouTube, but he is by far my favorite He is real. He doesn't beat around the bush He has a very simple approach to figuring out your calories now You can certainly use my tips and tricks that I shared in my calories video I'll link that down below for you guys But this is much more simple and really honestly it ended up in the same Realm of calories for me as it did when I did all of the math with those different calorie calculators online So this is just a far simpler approach. I highly recommend you check him out over on YouTube He also has Instagram and I've been told by a lot of you that he also has a podcast So it's definitely worth checking him out on all of those social media platforms There are two videos that I highly recommend that you watch on his channel. Let's be real I've binge watched all of his videos. No lie. I have spent hours watching his videos I'm entirely intrigued by him and his way. He goes about fat loss. He doesn't actually call it weight loss He calls it fat loss, which is amazing in itself So the two videos that I highly recommend that you check out are his how to figure out your calories video We're gonna talk really briefly about that. I'm gonna share what I learned from this video It was literally you guys mind-blowing and then also check out his big Mac challenge Where he ate a big Mac every day for 30 days and still lost seven pounds He talks a lot in this video about calories being a calorie just like a mile's a mile It doesn't matter what you're eating the only difference is the nutrient profile of the food that you're eating But a calorie is a calorie whether it comes from Big Mac or salad. He still was able to lose weight It's entirely enlightening. I have to say it's one of the best documentary type videos I've ever seen and his message at the end literally you guys I was wiping away the tears It was that powerful of a message at the very end of the video I will caution you on two things number one the Big Mac video is almost an hour long Well worth it and number two he swears a lot So if that offends you that may be an issue with you watching his videos But he's raw in real and easy to understand So let's talk about his way to figure out calories. Now. I love this He says to simply take your goal weight not the weight that you think is unsustainable for you So pick your goal weight something that you can sustain something that's healthy within maybe your healthy weight range That was decided by your doctor or maybe the healthy weight range from ww whatever goal weight You feel is sustainable long term for you You're going to take that goal weight and times that by 12 and that is your caloric goal for every single day It's that simple. It's one math equation super super simple So times that by 12 those are the calories that you should be eating every day for fat loss. I know it looks like a lot Funny thing. It wasn't much more than the lose it up gave me So for me it kind of flowed with what I've been doing over the last few weeks It looks like a lot, but he says give it 90 days Remain consistent in eating that those calories and you will see fat loss So I'm excited for this We've started a huge 90-day challenge in my Facebook group where I talked all about this video We talked about Calculating our calories with this simple math formula and there's about 80 of us that are in for this 90-day summer challenge So if you haven't joined my Facebook group come over and join us definitely take advantage of this challenge We've got prizes giveaways support zoom calls We're going to basically follow Jordan's science approach for the next 90 days and see what happens on the scale Also in his how to calculate your calorie video. He tells you to calculate your protein This is the number one macro Nutrient that you should try to reach your goal every single day and that's again a simple math equation Your goal weight times one very very simple. My goal weight is 165 times 1 I should be eating 165 grams of protein every day now carbs and fat and sodium Those don't matter as much as your protein goal He does go into detail in his video on how to figure out how many carbs and fats You should be eating by again doing some very very simple math in my opinion This is the easiest way to figure out calories and macros hands down Super simple takes less than five minutes and you have a very sound Structure proven Chloric goal to hit every day and the last thing I want to touch on this before we move on to These shocking truths about ww and calories is make sure you're not adding back in any calories You burn off during exercise that calorie goal is your calorie goal now I've had a zoom call in my Facebook group in my challenge group where I talked about how I'm gonna work this You don't have to eat those same calories every day. You can cycle those That's what I'm doing. So if you're interested in that head over and join that 90-day challenge over on my Facebook group So as I showed in my calories versus points of video, I'll make sure I link that down below for you guys I went through five different weight watcher scenarios five different ways of eating on the ww program Now these aren't all the ways that people eat. I'm not a doctor a nutritionist or a dietitian This is just some simple math that I did to try to figure out if our points were lining up with our Caloric goal every single day and I shared five different scenarios on that video So definitely check that out because it's going to give you kind of an idea of where this whole series started When I was comparing weight watcher smart points with caloric goals every single day in that video and throughout the next few videos In this series, I found that if you are sticking to the minimum number of smart points on the ww program You are not eating enough calories if you receive the minimum number of smart points on blue green or purple And you stay at that minimum number of smart points every single week never touching your weeklies never touching your fit points I can almost guarantee you that you're not eating enough calories So many of you reached out and said when you did the math you were eating between 800 and 1100 calories and some of that was even going over your smart points you guys 800 calories Is not enough. Yes, you're gonna lose weight at 800 calories and 1100 calories But number one it's not sustainable and over the long term you're going to do damage to your metabolism Your body is going to get used to 800 900 a thousand calories And whenever you put more than that into your body It's going to hold on to that and you're not going to be successful in your weight loss journey long term And you're also going to potentially do irreversible long-term damage to your metabolism So it's not worth it slow and steady wins the race It's not all about how much you lose every single week They say and it is proven that the slower you lose weight the longer you keep it off The easier it is to keep off and the more sustainable that weight loss is going to be That's why you see a lot of these quick fix diets these juice cleanses these fasts these HCG 500 calorie a day diet. Yes, people lose a ton of weight But those people gain it all back within a very short period of time after stopping those diets Because it's not sustainable to eat 500 calories a day or to drink juice or eat celery all day every single day So that's one thing I love about WW is it teaches you a lifestyle It teaches you how to eat within a smart points goal a calorie goal every single day and lose weight And when you hit maintenance, of course, you get a little bit more points aka calories And you should be able to sustain your weight loss and maintain your weight So if you are one of these weight watchers that only eats their minimum number of smart points every day You don't use your weeklies. You don't use your fit points chances are you are severely under eating Yes, you will see weight loss eating the minimum number of smart points eating that low of calories Yes, of course, like I said, you're going to see weight loss, but it may not be sustainable for you That may not be a weight loss or a caloric goal that you can sustain long term So what do you do about that? What do you do if you find yourself at the minimum number of smart points? You track your calories over a few days a week a month and you find yourself Severely in a calorie deficit an unhealthy calorie deficit I have two things that I want to share with you that I think are great ways to stay on the WWW program reach your caloric goal and stay within your smart points Yes, I believe you can stay within your smart points on WWW and still reach your caloric goal So I want to share with you the two things number one eat your weeklies your weeklies are there to be eaten I hear all the time. I don't lose weight if I eat my weeklies now This may be honestly true for some of you, but the weeklies were given to us from WWW for a reason Without those weeklies. We are so far in a calorie Unhealthy deficit that it's doing damage to our metabolism those weeklies were given to us to eat Whether you eat those weeklies a little bit every day or you eat them all one or two days a week Whatever the case may be eat your weeklies So I'm going to show you guys an example of somebody who eats their weeklies How they can reach their caloric goal and be within a reasonable amount of smart points So if you choose to use your weeklies all in one day those extra forty two thirty forty five Whatever the case may be for you that is overall during the week You will be hitting your weekly caloric goal if you eat your weeklies You may choose to divide those up over the week and maybe have five extra points per day It doesn't really matter as long as you eat all of your weeklies. You should hit your caloric goal overall for the week So let me explain that a little bit further. So for me my goal weight is 165 pounds if you times that by 12 I am allowed the number of calories here on the screen if I take that number of calories And I times that by seven that is the number of calories that I should be eating over the course of a week Now I can eat that minimum calories every day. I can do some calorie cycling So let's say that on Saturday or one day a week I want to allow myself 2,500 calories because I want to be able to go out and have a nice dinner Maybe have an adult beverage a dessert whatever the case may be so from that weekly calorie total I'm going to subtract 2,500 calories because I know that I'm eating those calories those weeklies on that given day Whatever that number is left over after I deducted 2,500 I'm going to take that and divide that by six the remaining days of the week And that is my calorie goal for the week now if you don't want to count calories and you want to just count points Take your weeklies and do the exact same situation Take the 42 weeklies that you receive every week. Let's say that on Saturday You want to have 15 weeklies you want to be able to consume 15 weeklies because you know that you're going to be Going out for dinner take 42 weeklies subtract 15 that number divide that by six And those are the weekly points that you can add to your smart points daily budget every day for the remainder of the week Give it a try. I don't think you're going to see a game I don't think that you're even going to see a maintain now You may not have as much of a loss on the scale But I bet you still have a loss and remember you guys slow and steady wins the race Give it a try give it a try for a week or two and see how it affects you now Of course, everybody is different So like I said, some people may not be able to eat their weeklies But by eating your weeklies, it's a great way to get you a little bit closer to your caloric goal But staying within your weekly smart points budget now fit points I would not necessarily eat those unless you feel that you need to to satiate yourself or to get to your goal Kind of like the whole Jordan sciat calorie goal. We don't add back in our exercise But again, everybody's different so you have to do what works for you when it comes to fit points But I encourage you my friends to eat your weeklies I think you're going to feel a lot more satisfied and you may even see a larger drop on the scale now The second way on ww that I feel that you can reach your calorie goal by Remaining within your daily smart points And this is if you don't want to use your weeklies if you're still Anti-weeklies and you just want to stay within your daily smart points You can reach your caloric goal by eating more zero point foods And I'm going to share an example with you So this is my tracker from just the other day from Sunday So you can see that I stayed within my smart points. I actually had one point left over at the end of the day Here's what I ate for breakfast. You can see I had a lot of zero point foods I'm eating a lot of fresh vegetables fruits lean proteins that are zero points on Ww at least on the blue and purple plan and extremely low points on the green plan I had a big salad for lunch I had a high-protein dinner I still incorporated some snacks and I still incorporated a dessert and you can see that I ended the day at 33 out of 34 points great, but what were my calories? So my caloric goal for this day was 1,860 calories I ended up eating 1,760 calories so essentially I was short 100 calories That's completely okay with me as long as I'm not doing that every single day I don't want to go over my calories. I'd rather be a bit under or spot-on than over So you can see that this day because I incorporated zero point foods into my meals and my snacks All of those zero point foods still have calories all of those fruits those vegetables those lean proteins They have calories so they added up over the course of the day And I was able to meet my caloric goal and still have one point to spare in my smart points So I think this is really really important to share that it is possible to stay on WW and still reach your calorie goal You don't have to abandon WW because you're finding that you're only eating 800 or a thousand calories You just have to change up the foods that you're eating throughout the day to hit that calorie goal And it's funny that I say this because we all know that WW assigned all of those foods as zero points for a reason Because those are healthy foods. They're generally lower fat lower calorie foods But they're the foods that we should be eating every single day And if we're doing just that the way that WW is telling us we can certainly reach our calorie goal And stay within our smart points now if I would have eaten that extra hundred calories Depending on where that extra hundred calories came from if it was a snacky food It would probably have put me over my points, but I could have had a banana. I could have had some strawberries I could have had some veggies and I still would have been within my points and absolutely nailed my calorie goal for the day It all is the foods that you're choosing every single day for every meal and every snack. So I found this Extremely interesting. I think that depending on how you work the WW program It's going to determine whether or not you're working the program in the most healthy way for your metabolism Like I said, I think it's important to know your calories I think you should always know what calorie goal you're shooting for so you're probably wondering why would I do? WW if I had to track calories first of all You don't have to track calories to follow WW calories are part of the equation of a smart point WW has taken the calories of a food and figured those into its smart point value Amongst other things sugar fat saturated fat protein all of those components Play a part in the smart point value I don't think that it is unreasonable to have a little bit of knowledge in the bank in knowing what your caloric goal should be every Single day and making sure that you're getting close to that daily so that you're not doing that damage to your metabolism Now do you have to double track every single day? No, because let's be honest most of us eat the same foods or the majority of the food that we eat throughout the week Is the same we meal prep or we kind of have the same breakfast or the same lunch or the same snacks that we reach For on a daily basis, so I don't think that it's necessary to double track every day But I think it's important to do a check-in Maybe once a week once every couple weeks once a month to see if overall you're meet maintaining that caloric goal That your body needs to function sustain and be in the fat loss mode I've also seen a lot of comments and why would you be on Weight Watchers and double track? Isn't that a pain to have to double track every day? It takes up so much time to be honest with you guys It's five minutes. It takes me five minutes to pull the data from the WW app and put it in my calorie tracking app I use the Lose It app. I do have the premium version. I've gotten a ton of questions on that That's the app that I choose. I like it's aesthetic. I think it's pretty I know maybe a little ridiculous and I find that it's easy to navigate It's easy to use so I use the Lose It app So it takes me five minutes to plug the data from one app to the other I do it on a daily basis now that I'm getting a little bit better at staying within my calories I may not do it daily, but you just have to do what works for you That is the beauty of this entire program WW calorie counting macro counting You have to work at the way that works for you not the way that works for me Not the way that works for your neighbor your best friend your brother your sister your mother You have to do it the way that works for you I'm just sharing with you some of the knowledge and some of the research that I've done over the last few weeks because this has been something I have been super concerned about it all stemmed from my best friend who was on the WW program she got a trainer at her gym to try to really build muscle and tone up her body a little bit and She shared her food diary with him Most trainers will ask you for what you're eating throughout the day throughout the week and he immediately told her Absolutely not should you be 80 800 calories a day that is not even a reasonable amount of calories He put her on an eating plan took her off of WW because that's way too low for her for her It was 1400 calories that is almost 600 calories under where she should be eating for weight loss fat loss She should be eating 1400 calories a day to see weight loss and let me just tell you she's been following this program now It's been over six months and she has lost more weight than she ever did on WW at 23 smart points a day in 850 calories and she's eating on average 14 to 1600 calories a day So I know that that number can be scary when you take your goal weight times 12 I know that you can look at that and say holy moly that is a lot of calories But like Jordan says like I'm saying go ahead and try it for 90 days and see how it works for you It may not work for you, but he says that if you follow that protocol for calories and protein goal You should see fat loss at the end of 90 days. So again, that is my plan moving forward for the next 90 days I'm going to be staying within my calorie goal and staying within my points goal whenever possible And I proved it to myself just the other day that by adding in those healthier foods those zero point foods fruits and veggies I can stay within my smart points and still hit my caloric goal It's when we're eating a lot of processed foods a lot of high-point low calorie foods that we see that really low number of calories But we're over our smart points every day So as WW has taught us if we make better food choices, we should be able to reach those calories and stay within our smart points So it is quite shocking that that is how WW works for a lot of people They're so Eating because of the foods that they're choosing even though we have zero point foods and healthy foods We don't always choose those foods We still like our snacky foods our treats our chips our cookies whatever your vice is just make sure that you are eating Enough that's the bottom line of this whole video This entire series is to make sure that you're eating enough whether your counting calories are staying on WW or like me doing a little bit of both Make sure that you're eating at a healthy range that's sustainable for you That you're gonna continue to see weight loss and something that once you do hit your goal You're able to maintain your weight and not gain it all back. So that's it for me today I hope that this really helped you guys take a better look at WW and what you can do to make sure that you're reaching The right amount of calories for you I'm going to link the big math video and how to figure out your calories as well as Jordan's channel down below for you I highly recommend you check it out if you love it and you binge watch it and you get a lot out of it Let me know I'd love to hear from you guys what you think of his approach to fat loss Also, I am going to include down below my playlist for all the other four videos in this series calories versus smart points So you guys can check those videos out as well if you haven't seen them So I really really hope that this helped you guys out whatever path you choose for your healthy journey Whether it be weight watchers calorie counting or both. I am here to support you I am your biggest fan and I am cheering you on and I know that you can do it I would love for you to share down in the comments what your thoughts are on Calories versus points if you've been in the same scenarios yourself Whether you're severely under eating or you're meeting your caloric goal within your smart points because of the foods that you're choosing It's nice for me to just kind of hear how you guys are doing plus I love interacting with you down in the comments again if you haven't already head over join my Facebook group We do have a separate private Facebook group for the challenge All of the information on the challenge is pinned to the top of my gents WW tribe Facebook group if you would love to come join us on this summer challenge It starts on July 1st So there's still plenty of time to head over and join us And I did record the zoom call that we had where we talked all about these goals calories points That is also on my Facebook group And if you're new welcome if this is the first video that you've seen from me welcome welcome I'd love for you to stick around. I do a lot of WW calories We do grocery hauls meal preps we do all sorts of fun things on this channel So just hit that little subscribe button and the bell so you're notified when new videos are uploaded If you loved this video in this whole philosophy on calories versus points give this video a big thumbs up It really helps out my channel, and I really appreciate it. Thank you guys so much for watching again I hope that this gave you a little bit of insight, and I'll see you guys all in the next one. Bye