 Welcome back to my channel and welcome if you are new here today's video is a special one This is something that I've been spending a lot of time thinking about Figuring out exactly how I want to go about sharing the information with you guys But I know that there are a lot of people out there that struggle on freestyle as you know I did film a video not too long ago. I will put it up here in the iCards talking about How I'm not losing weight on Ww freestyle gave you tips tricks suggestions on things that may help you along your Ww freestyle journey, but I'm noticing a lot of youtubers are switching to the old Ww plans everything from classic to points plus to smart points and Bearing away from freestyle and I hate to see that happen as you know Weight watchers or Ww spends a lot of time and money doing scientific research Figuring out what is the best plan for the population the majority of the population to be successful in their weight loss So it saddens me to see that so many people are not successful on freestyle And so many people have decided to completely switch programs So I am here today to let you know that yes, no matter what you can be successful on freestyle And I'm here to offer you my top five tips on exactly how to be successful on Freestyle, so if you're on the fence of switching programs or you're wondering what am I doing wrong or what can I do? What are the tips to be successful on freestyle then just stay tuned because I'm going to share my top five with you So number five tip to be successful on Ww freestyle Don't be scared to use your weeklies. A lot of people say I don't lose weight if I use my weeklies I don't lose weight if I eat all my points every day Weeklies are there for a reason. They're there to help you one stay within your suggested caloric intake for the week and Two they are there to allow you freedom and allow you the option to eat foods that you want to eat a Lot of us if you take away things from us or tell us we can't have things We are not successful You cannot take something away from me or tell me I can never have bread or I can never have sugar or red meat and Expect me to be able to sustain that and do that for life So that is why Weight Watchers or WW gives us weeklies It's so we can indulge in some of those foods that we really enjoy Maybe we want to have a beer with dinner on a Friday night Or maybe we're going to a birthday party and we don't want to be the only one not having cake That is what the flexibility of your weekly points are for they are there for you to use it does not Hinder your weight loss if you stay within your daily points you stay within your weekly points You will lose weight guaranteed. I promise you on WW freestyle it's when you go above and beyond your weekly points It's when you have several Splurge or cheat days in a week. That's when you won't see a drop on the scale And that's gonna happen on whatever program you follow points plus smart points classic points If you go above and beyond and eat more then your body needs in a week You're not gonna lose weight. You're gonna gain weight. You're gonna maintain your weight So on freestyle use your weekly points. Now if you don't use all of your daily points So let's say that you maybe eat extra zero point foods in a day or you're just not hungry WW allows you to roll over for daily smart points that will then move into your weekly points So if you know that you have a splurge coming up later in the week or you know, you're gonna have a really high point day You can roll over four points on a daily basis and eat your weeklies and still lose weight So you don't have to deprive yourself You don't have to be the one at the party who doesn't eat the cake just plan ahead plan accordingly And do not be afraid to use your weekly points My number four tip track track be a tracking fool. Make sure that you are tracking everything that enters your mouth I don't know if you have heard of the term BLT's But that's an older WW or weight watcher term and it stands for bites licks and tastes so when you're cooking dinner and you Take a bite of the rice that you just cooked or you're baking WW friendly sweet treats and you Lick the spoon all of those add up all of those count as point So the more BLT's or bites licks and tastes that you take throughout the week You would be shocked how quickly you can go over both your daily and your weekly smart points by doing those types of things So track everything use the WW app to track your food You can enter the nutritional information if you can't find the food in the search field. You can create recipes I do have a video that I showed you how to use the recipe builder So I will link that down in the description box below But there are so many options for you to track your food in the app now if you are not Proficient in the app or you don't have a smartphone or a computer paper track Do the old-school program back in the early? 2000s where you tracks on paper no matter what you do just track you can see what you're eating You can see how much you're eating you can see when you're way under your smart points or way over your daily points Track track and track another thing on the Weight Watchers app that a lot of people aren't aware of is that it does track your calories So for example, if I go into the WW app and I track a Hard-boiled egg, it's going to tell me that it's zero points But when I go to add it to my daily tracker, it's going to show me the macros It shows me the calories be aware of calories. A lot of you say I eat way too little on WW freestyle Okay, that's a possibility So my suggestion would be to up your zero point foods eat some more fruits and vegetables Have a hard-boiled egg if you're feeling a little bit hungry between meals But watch on your WW app your calories Make sure you're within your healthy eating range of calories as well And again, if you're too low add some zero point foods if you're too high Maybe take a look at your zero point foods and decrease the amount that you're eating in a day fruits have calories Zero point chicken has calories beans have calories So watch that in the WW app to make sure that you're not too high in calories or too low in calories Both of those things can put a huge impact on your your weight loss It can make it so you don't lose weight if you eat too little It can make you so you don't lose weight obviously if you consume more calories in a given day that you're burning So just track track your food and you may be surprised how much or too little you're eating on freestyle My third tip for you weigh yourself on a regular basis I know that there are a lot of people out there that are boycotting the scale no more scale I don't know that that's necessarily a good idea. I know that you can see the difference in your weight fluctuation in your clothes But sometimes having that number for accountability is huge in staying on track. I suggest that you attend a workshop WW workshops are amazing. There is no way that I would not be a workshop member of WW I get so much inspiration from my workshop I learn so much like I've told you in the past most the time when I go to my workshop I come away with something that inspires me and motivates me for the week Plus there are times when you need the workshop and there's times when the workshop needs you There's times when it needs you to come in and share your experiences your highs your lows on WW I strongly suggest attending a workshop. I know that that's not always in your budget So a lot of people will do online. I think that's phenomenal as well Of course, you do miss out a little bit on the workshop But I do a weekly recap of the workshop topic every week on Friday I have countless videos on my channel of that You can also chat 24-7 with a coach and ask your questions if you don't attend a workshop and you have WW questions the coach feature is amazing and it's free to you as a WWW member So either weigh yourself at a workshop or weigh yourself online or maybe keep a paper log of your weight If you're not somebody that can afford to attend or even sign up at all with WW Keep paper tracker have a calendar have a weight chart have something that shows you your weight But I recommend that you at least weigh in once a week Maybe once every two weeks, but I think stepping on the scale is huge for accountability You can see when your weight is creeping up, especially those of you on lifetime You can see when you're approaching the two pounds above your goal weight You don't want to pay to go to your workshop it just helps keep you accountable and I think that knowing where you are in your weight is Huge in either maintaining or losing weight. So that's just my opinion for me I know that having to step on it the scale in front of someone else at a workshop It's huge motivation for me to stay on track My number two tip for you is to plan ahead There is nothing worse than getting to work or getting to a social event or going out to run errands and not Having planned ahead now. You don't have food. You don't know what you're gonna eat You're gonna go to the quickest fast food restaurant so that you can just shovel some food in your face And you really can easily easily go off track all the time without planning ahead Now, you know that this girl right here loves her some meal prep I have dozens of meal prep videos on my channel. Make sure that you watch those It'll give you recipes step-by-step instructions I always always always link the recipe down in the description box below And I will let you know as well if I've made any modifications to the recipe So check those out check out those meal prep videos I highly encourage you to meal prep now if you don't have time to make all of your breakfasts and lunches for the week That's okay. If you don't want to eat the same thing all week long. That's okay Do it the face style meal prep if you're not familiar with what that is Basically, you're going to prep a lot of different foods and then each day you will take your meals out of those prepped foods So you are eating something different every single day. I'm okay eating the same breakfast and lunch all week I change up my snack. I change up my dinners So I'm okay with the traditional meal prep and it keeps me on track when I'm starving at work I don't have temptations to eat other food and if you don't know my work We can eat for free so we can go into the dining hall at the university and have as much of whatever foods we want So I know myself and I know that if I didn't plan ahead And if I didn't have a breakfast a lunch and snacks on hand This girl would be heading to the dining hall and I can guarantee you I wouldn't be making good choices I wouldn't be eating salad. I'd be having the cookies I would have pizza mac and cheese burgers. That's what I would do So for me Planning is huge and I know for a lot of you you've said you have saved my WW journey with your meal prep videos because it's the only way that I stay on track throughout the week So no matter what you do. I think planning ahead is huge now You can also plan out your meals for the week and you know, I am in love with my carry-on meal planner. I Seriously don't know what I would do without this This is the one thing that helps me plan. I plan my meals. I plan my meal prep I plan my grocery list. I plan gatherings. In fact, we are hosting Easter dinner at my house So in my carry-on meal planner, there is a tab to plan your gatherings So I suggest getting a meal planner. It will definitely help you plan a little bit better I do have a 10% off discount code for carry L I'll put it here on the screen and there is a direct link to her website down in the description box below in My opinion the carry-on meal planner is the most comprehensive Best quality for the price meal planner on the market So I highly suggest that you pick up carry L and that you definitely plan ahead Also, if you're going to run some errands, there's nothing wrong with throwing some snacks in your purse I keep stuff in my car you guys. I have little individual bags of pop chips. I have fill bars I have quest bars. I have things just readily available to me at all times So if I am out and about or I'm doing something around the house and I'm hungry I have pre-planned pre-prepped snacks available I'm telling you in my opinion. It is one of the top Ways to stay on track and be successful on freestyle Always always plan ahead prep your meals and be prepared And my number one tip for you is something that I have learned along my WW freestyle journey that has helped me be successful. I also talked a little bit about this in my help I'm not losing weight on WW freestyle Video that I did post up in the iCards earlier in this video And that is my 2-2-1 method and that is something that I've implemented in my journey And I'm telling you it works. So one of the biggest complaints on ww freestyle is the zero point foods Zero point foods does not mean zero point calories all food All food has calories the only thing in this world that does not have calories is water Any food that you're going to consume whether it's a stem of broccoli A potato chip a piece of chicken a scoop of fat for your refried beans all has calories So I think that a lot of people over indulge in the zero point foods You don't have to track them necessarily so you don't even know how many calories you're consuming of zero point foods in a day so My 2-2-1 method goes a little bit like this. I allow myself Two zero point proteins per day. So if I have eggs for breakfast, that's one zero point protein If I have chicken somewhere somehow in my lunch So maybe I'm having a chicken sandwich or a breast of chicken That is my second zero point protein for the day So that means that I am no longer allowed to track any more proteins as zero points So for dinner, I either need to have a non a zero point protein such as lean ground beef or red meat or pork Or if I do choose to have chicken for dinner I have to track it and a lot of you. I mean hundreds of you have asked me in my last Help i'm not losing weight video. How the heck do you track the zero point foods? If I type chicken in the ww app, it tells me it's zero points. Yes, it does So in order to track it what you have to do is enter the nutritional information Way out that chicken enter the calories enter the saturated fat the protein and the sugar It will give you a points value Okay, so it's going to pop up a points value Slowly based on the nutritional information that you entered that is what I track So if I have three ounces of chicken and when I enter that into The nutritional calculator and it tells me that's three points. I track three points That way i'm not over indulging in the zero point proteins It works for me. I know myself I would eat chicken for every meal to save points for other things If I didn't do the two zero point proteins per day without tracking method Also, I only allow myself two fruits per day So if I choose to have a fruit with breakfast and a fruit with lunch, that's it No more fruit that day. I typically Always have a fruit with breakfast and I either have a fruit with my morning snack or with my lunch So if I choose to have a fruit before dinner or as part of my dessert, I track it same method I enter the nutritional facts into the calculator and I track whatever points it populates That way I am not over indulging on fruit Fruit has calories fruit has naturally occurring sugar So fruit can definitely in my opinion stunt your weight loss. I've seen it happen to myself So I make sure that I don't indulge in more than two fruits per day And I don't allow more than one zero point starch a day So if I choose to have corner peas with the meal, that's my zero point starch If I choose to have black beans kidney beans cannellini beans, whatever as part of my meal That's my one zero point starch Again, any other beans or starchy zero point food that I eat throughout the day The information goes into the calculator and the points are tracked That way I stay within my two two one method two zero point proteins two zero fruit zero point fruits And one zero point starch that way I don't over indulge. I'm not eating more zero point foods I'm not eating A slew of zero point foods and then stocking up on burritos You're not going to lose weight if you do that you guys because those zero point foods like I said Still have calories. So that is my two two one method That is my number one tip on how to be successful on ww freestyle Thank you so much for watching today's video With my top five tips on how to be successful following the ww freestyle program I know it can be done. There are countless Ww members who have lost hundreds of pounds on freestyle my really good friend amy from my workshop She's lost over a hundred pounds solely on Freestyle the program works if you work the program So I hope that these five tips that I shared with you help you be a little bit more successful on freestyle I think the program is fabulous and like I mentioned there is years of scientific study behind this program Showing that it works for the population. So stick with freestyle Incorporate these five tips and I hope that it helps you be a little bit more successful So if you're new to my channel, I'd like to welcome you Make sure that you subscribe hit the little notification bell that way you'll get notified every time I upload a new video I upload most days of the week and my videos are 99.9 percent ww content So i'm here to help you be successful on your journey and I appreciate you helping me be accountable online Make sure that you give this video a thumbs up comment below Let me know if any of the tips I shared with you are something new to you And if you plan to incorporate them into your freestyle journey And of course, thank you again so much for watching. I love each and every one of you and I'll see you in my next video. Bye guys