 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 Weight Watchers blue plan today We are going to talk about why you're not losing weight on Weight Watchers There are so many factors that could be contributing to the fact that you're just not seeing the scale move on WW or the Weight Watchers program So I want to share some tips and tricks to get that scale moving again and some ideas and things to Have you think about when it comes to your WW program and why you're not seeing the results So if you're new subscribe turn your bell notification on so you're notified whenever new videos are uploaded We do all things WW on this channel not to mention. There's tons of recipes grocery hauls weigh-ins Tons of fun So make sure you're subscribed and your bell is turned on and while you're subscribing to this channel head on over and check Out my second channel all about weight loss and nutrition and subscribe there as well It would mean a lot to me give this video a thumbs up if you enjoy these types of videos And of course check out that description box down below for my nutrition coaching website I would love to figure your macros and calories and really guide you So you're a little more successful on Weight Watchers or calorie counting or whatever program that you're on I also offer one-on-one coaching and group coaching so definitely check out my website There's a little bit of something for everyone You're also going to find links and discount codes to all of my favorite things down in the description box Lots of things that will help you be a little more successful on your weight loss journey And lastly you'll find the link to head over and join me on my Facebook group. We have just under 17,000 members It's a very loving and supportive. It's a safe positive place to be for support So head on over and join us there. We'd love to have you so without further ado Let's jump into why you're not losing weight on ww for one reason and really the main primary reason You're not seeing success on ww is because you are eating too many calories You are eating more than you're burning and the bottom line for any weight loss program And for those in the back I'm going to repeat that the bottom line for any weight loss program to be successful is Calories and versus calories out eating less calories than you're burning and I know I've talked a lot about Under-eating on ww. Yes, absolutely. That's a thing. There are a lot of people who do not eat enough on the ww program These people have a processed food focused diet So they're eating a lot of foods that are very very low in calories But high in points due to sugar or fat content. So these are the people that aren't eating enough on ww They're not focusing on zero-point foods. They're not eating a lot of lean whole real food like chicken and eggs and non-fat Greek yogurt They are eating more of a process-based diet, which happens to be a large majority of those on ww But there are also a another side of the ww spectrum when it comes to people eating too many calories I find that this happens a lot on the purple program and the blue program Just because there is a vast assortment of zero-point foods things like chicken breast and eggs and on the purple plan rice and potatoes All of these items are calorically dense There is actually quite a few calories and things like chicken breast and non-fat Greek yogurt and Potatoes and rice and you can often eat too many calories when you're eating too many of these zero-point foods If you're having five six eight ounces of chicken three times a day You're consuming three to five hundred calories in just chicken not to mention what else you're pairing with that meal If you are on the purple plan and you're not weighing and measuring your zero-point foods like rice and potatoes And by the way ww says you don't have to weigh and measure those You're just kind of slapping some on your plate for those meals Chances are you are consuming a lot of calories in potatoes and rice and again Not to mention the other things that you're pairing with the meal So it's important to make sure that you're not eating too many calories on ww And although they don't promote us weighing and measuring our zero-point foods and tracking those I highly highly encourage you to do so at least until you have portions under control Portions are a big reason why we overeat. We eat too much of Said food at a meal that's too many calories So I think it's really important to weigh measure and track your zero-point foods until you have your portions under control And for some of us we may never have our portions under control So it'd be important for us to always weigh measure and track our zero-point foods But the bottom line is if you're not seeing success on ww you're eating too much if you take away anything from today's video is just that and that is why it is so important to know where you Should fall calorically every day and how much of each macro nutrient protein carbs and fat You should be consuming every day so that you aren't over eating calories. You're not over eating carbs You're not over eating proteins and fats that is where my calculation for nutrition coaching can come into play It's super affordable. You can find all of the information on my website But knowledge is power my friends know exactly what you should be eating every day and you should see success on the WW program, of course There are some other reasons and some other pitfalls that you should be avoiding on WW and other reasons why you may not be seeing the scale move in the right direction And one of those is avoiding the deep stuff really not focusing on the mindset piece of a weight loss journey Whether it's WW keto atkins whole 30 Whatever you choose if you're not really focused on shifting your mind and growing and developing a healthy mindset when it comes to food Weight loss you can see negative results on the scale with WW Now some easy tips and tricks to really help with the mindset portion and to help see a little more success is to be Mindful of your why what is the reason you're on WW have that in the forefront of your mind always? And whenever you're tempted to overeat or under eat or pick an unhealthy food or snack item Think about your why and remember why that's your why Have it written down in a place that you spend a lot of time Whether that's in your office or in your kitchen or in a drawer somewhere just so that whenever you are struggling You can think about your why some other really fun and easy tips and tricks is to have a journal So you can write down how you're feeling How are you feeling when you're reaching for unhealthy foods when you're eating out or eating something not within plan How are you feeling just take a couple of moments and jot it down in a journal now? You don't just show this to anybody it can be kept private and personal to you But it's a good way to always stay sharp and on focus with your mindset when it comes to what you're eating When you're eating how you're eating and why you're choosing those foods Another reason you're not losing weight is because you're not tracking your food and you might say but I do track But I will say do you track? Honestly, and that's the big difference between tracking and tracking if you are honestly tracking your food Literally every single thing that enters your mouth is in your tracker good bad Ugly and you are honestly tracking the portion size the points the calories whatever it is You're honestly tracking and this is where tracking zero point foods comes into play, too It's important to know your satiety signals when eating zero point foods because we're told we don't have to track them We don't have to measure them or weigh them We can eat as many of these zero point foods until we're full It's important to know when your body tells you that it's full and this goes back to having a journal When you're eating chicken figure out how many ounces of chicken three or four five six Whatever it is that keeps you full that way when you are Choosing those zero point foods down the road You kind of have an idea of how much you should be choosing that keeps you full not stuffed But satisfied in full track that amount of zero point food in your tracker Righted in your journal, so you have a reference to look back on next time you're choosing that zero point food Don't slack off Don't guesstimate track every single Bite that is how you're going to see success with weight loss because remember the number one reason You're not losing weight is because calories in versus calories out all of those bites licks and tastes or BLT's WW likes to call them can make a difference Track them put them in your tracker if you go over your points or your calories for the day Who cares as long as you are tracking it You're developing good habits and you should start seeing results because let's be honest Who wants to be over their points or their calories every single day in their tracker not very many people? Most people are going to rein it in so that they can have a successful day in their tracker And that's with honestly tracking every single bite another reason you're not seeing success on WW Is because you're taking the weekend off? You are doing good all week long You're honestly tracking you're within your points You're eating all the right foods and then come Friday Saturday, maybe even Sunday. It's a free-for-all So essentially you are undoing all of the work you did throughout the week all of your hard work You're tracking you're eating the right foods You're exercising you're undoing all of that over the weekend if this is you and you find yourself Really really overindulging on the weekend. This is where you can use your weekly points I am a huge huge advocate of always always using your weeklies WW gives us weekly so that we can use them They wouldn't give us these points if it's stunted our weight loss Because they're a business and they want to make money and they want us to join and stay joined And if we're not losing weight on the program, we're not going to stay on the program So they wouldn't give us weekly points if they didn't want us to use them So if you are someone that nails it all week long and completely blows it on the weekend save your weeklies for The weekend days add your weeklies to your daily points to buy them up over the number of days that you struggle over the weekend So let's say that you have 40 weekly points and you have a huge struggle on Saturday and Sunday You're with your family. You're eating out. Take your daily points and then take 20 each day So 40 weeklies total divided by two add 20 points on to Saturday and 20 points on to Sunday That way you're giving yourself a little bit more flexibility and freedom for your food choices And maybe with that flexibility and freedom you'll find yourself Less likely to overdo it on the weekend therefore undoing all of your fantastic work throughout the week Another reason is all or nothing thinking and I am definitely someone that struggles with the all or nothing thinking mentality So when you have a day that's off or a day that you go over your points you tell yourself forget it I've already completely screwed it up. So I'm just going to eat whatever I want whenever I want You've already completely screwed up your day. So who cares? I'm just going to do whatever I want the rest of the day the week the month whatever the situation is This is a huge pitfall and not seeing our weight loss results. Yes, there are times that we over-indulged There are times that we eat things maybe we didn't want to eat or put us outside of our points or our calories for the day But that doesn't mean that we need to self sabotage the rest of the day the week or the month It's kind of like saying I have a flat tire. So I'm going to go puncture the other three on my car We wouldn't do that, right? So why would we eat something that's outside of our points or our calories and then sabotage the rest of our day by eating a thousand 2003 thousand extra calories. Why wouldn't we just fix what we ate and start fresh on the next tire or start fresh on the next meal So if you are someone that has the all or nothing thinking mentality This is where you really need to focus to see results So if you screw up if you have a donut or a chocolate cake or a bag of chips It's okay with the next meal the next day start fresh. No more waiting till Monday No more waiting till next week or next month the next meal or the next day start fresh You didn't get overweight by eating a donut one day You got overweight by eating extra donuts and extra calories several days another reason you're not losing weight on WW is you're thinking too big too soon saying I'm gonna lose a hundred pounds. I'm gonna lose 50 pounds How about taking one day one meal one bite one goal at a time versus thinking completely big picture? It can be very daunting if you have a lot of weight to lose I mean I have a lot of weight to lose and it can be very very daunting when you think about the big picture I know for me and for a lot of the clients that I've coached that it is so incredibly important to have small doable goals we can have big picture goals That's absolutely amazing and awesome But having smaller goals that we can reach faster and easier Will make us stay motivated to then reach the big long-term goals These big long-term goals can be really overwhelming. So set yourself some small goals. Think about the small picture How about when you lose the first five pounds you get to go get your nails done How about when you lose 10 more pounds or 15 or 25 pounds you get a new haircut? How about when you hit the 35 pound mark you get a new outfit set small goals 5 to 10 to 15 pound increments and Set goals check them off of a calendar when you reach those goals That is so incredibly satisfying and keeps you motivated and excited for the next small goal And guess what by reaching all of those small goals You're gonna reach the big goal next step for why you're not losing on WW is soda juice and alcohol Now don't come for me You can certainly enjoy everything in moderation on WW That's one of the reasons we choose the program is because nothing is off limits But hear me out when it comes to soda juice and alcohol Yes diet soda has zero points and zero calories But there are so many ingredients in diet soda that are bad for your health and sometimes consuming diet soda and having the Artificial sweetener makes us crave other sweeteners or sugar so it can sabotage our diet by making us crave other sweet things And when it comes to juice juice is so full of calories for very little nutritional benefit It's really important to not drink your calories to really eat your calories because when you eat your body signals your brain That you're full and satisfied when you drink calories in things like juice and alcohol It doesn't signal your brain the same way to tell your body you're satisfied So what happens when you're drinking sugary beverages or you're drinking your calories is you're still eating just as much food Because those beverages aren't keeping you full So you are consuming calories and points and beverages But then you're also consuming the same amount as you would normally in food throughout the day And when it comes to alcohol alcohol is extremely calorie dense So things like protein and carbs are four calories per gram So for each gram of protein you eat it costs you four calories for each gram of fat you eat It costs you nine calories for each gram of alcohol. It's seven calories so there are more calories in alcohol than there is in protein and Carbs which keep you full and satisfied also with alcohol it turns to sugar in your body So it essentially acts as a carbohydrate So if you struggle with overeating your carb goal every day Consuming alcohol is going to skyrocket the amount of carbs and sugar you're having throughout the day And lastly and most importantly when it comes to alcohol is it reduces your inhibition So you're more likely to make bad choices when you're consuming alcohol They always say that no good time ever started with the salad it starts with alcohol That's because our inhibitions are lowered and we can make poor choices Not only when it comes to food, but we can overindulge in alcohol and let's be honest We can even make poor life choices when alcohol is involved So although you don't have to eliminate these things entirely Just be mindful of using your points and your calories for things that aren't keeping you full and satisfied and things That make bad decisions next is not having variety. So let's think back to every failed diet attempt that we've had What is the main reason that it failed for you? Chances are it's variety Maybe it restricted a food or a food group and you lack variety in what you were eating So you become bored and you then can lead to binging on the restricted food or food items So lacking in variety is a big reason. WW isn't going to work for you You're not going to see success on the scale from a weight loss and nutrition coach standpoint And by having discussions with other weight loss and nutrition coaches WW is the most well-rounded Sustainable diet out there and the reason for that is because on WW we can eat whatever we want to eat As long as it works into our points We can even have what are deemed as unhealthy foods Which by the way, no food is unhealthy bad or good food is food food is fuel But we can have what is called or named unhealthy foods in a smaller amount and still work them into our day So we never feel restricted on WW. We never feel unsatisfied We never feel like we lack variety because we can eat whatever we want You can have whatever carb you want protein fat. You can have it on WW. You just work it into your points So WW makes a diet easier to stick with because we don't lack variety And if you are someone that feels like you lack variety in your WW program, you're doing something wrong My friends you can eat whatever you want as long as it fits within your day So if you find yourself eating the same foods and your board bring in some new foods Do a little fun stroll through the grocery store and find some new exciting foods and things Maybe that you're wanting or craving and work them into your day Do not let variety suffer on WW because it is so open to eating anything you want And the final reason you're not losing weight on WW is you don't have support now a support system is so Incredibly important. Did you ever wonder why WW has workshops? It's because it's a support system It's a community of like-minded people that gather together every week and talk about their weight loss their journey Their goods their bags their ups and their downs It introduces the element of support into your weight loss That is why workshops are so so incredibly important in a foundation for the WW program Now if you are not someone that attends workshops, maybe due to budget or them not being in your area There are so many other ways to get support and remember support is essential in any diet program There are facebook groups galore out there for support highly recommends you join mine We have almost 17 000 members It is a very positive supportive place to be where you can come and be open and honest and seek feedback Without judgment. So I highly recommend you join my facebook group. Of course, we would love to have you There are other communities out there There are groups of women that get together in their towns or cities that are all on And they go have lunch and they shop and there are even walks and activities dedicated to WW members They get together. They do a 5k for me. There are several of us from my ww workshop that go to jazzer size It's another way to get support and build a community. There's youtube, which is another wonderful place to go We are here for your support I'm here to be your support and to be your community And lastly, it's important to take advantage of things like nutrition and weight loss coaching Basically, I'm your support. I'm in your corner. I am here to help you be successful on your journey I'm here to help you with what you struggle with and to praise you with what you are effectively doing when it comes to losing weight So there are so many ways to get support in the ww community and it's essential It's essential in so many aspects of our life. It's extremely extremely important in a weight loss journey So remember any diet program or healthy lifestyle program works if you consume less calories than you're burning All of the other tips and tricks and reasons why you're not losing weight on ww are equally as important It's important that your mind is in the right place Your body is in the right place that you're adding variety and community to your program So that you have a well-rounded diet and you have a well-rounded healthy lifestyle And these are things that will carry forward with you throughout the rest of your life You're going to have small goals and large goals and milestones that you achieve throughout your healthy lifestyle journey That keep you excited and committed to the ww program So I really hope that these tips and tricks that I shared with you today benefit you and remember Calories in versus calories out is how you lose weight. There's no other way to see success on the scale So thank you again for hanging out with me today Make sure that you are subscribed and that your notification bell is turned on so you're not missing a single video I do upload most days of the week So you don't want to miss out give this video a thumbs up if you enjoyed it And you learned a little something and make sure you're checking out that description box down below for my nutrition coaching website Again, i'm here to support you my facebook group full of 17 000 amazing women Who are also here to support you and links and discount codes to my favorite things that help you along your ww and your healthy lifestyle journey So definitely definitely check out that description box down below. Thank you guys again so much for hanging out with me I hope this video helped you and let's kick some, you know what on our weight watchers journey. I'll see you next time. Bye