WEEKLY WW WEIGH IN - ALMOST DONE!!! NOT LOSING WEIGHT - WEIGHT WATCHERS!!

Hi friends, welcome back to my channel and a very special welcome if you're new here

My name is Jen. I'm a certified weight loss and nutrition coach who has lost and maintained a 140 pound weight loss

And it is Friday. So it's weighing in day. We're entering the tail end of my cut

We're going to talk a little bit about that. We'll talk about my week, the Weight Watchers Workshop topic

And I'm going to tell you something exciting that happened this last weekend

So if you're excited, give this video a big thumbs up. Subscribe if you're not

turn your bell on because I do a weigh in every single Friday and I actually upload five videos

every single week. Down in the description box, I will link nutrition coaching. Highly, highly

recommend those personalized macros and calories. That is what I followed to lose and maintain

my 140 pound weight loss, as well as one-on-one coaching for questions, accountability

or to talk with me directly. Links, discounts to my favorite things and come join our Facebook

group. It's free. It's a great supportive community and we would love to have you. So let's talk

the exciting thing that happened this last weekend, my week, my way in, and the Weight Watchers

Workshop topic. Happy Friday, friends. I hope you had an amazing, amazing week. Welcome to June. We are officially

in the first week of June. It's hot here. It is hot here. It is in the hundreds every single

day. We have an excessive heat watch for this entire week. It's been hot. It's been almost 70 degrees at

5 a.m. when I'm at boot camp. And that's warm for working out because I'm already sweaty in the

winter at boot camp. So you can imagine how sweaty I get working out when it's already 70 degrees

out. But I will say that it's nice. We do have a nice breeze in the morning. So it makes up for it

a little bit of a little bit. But it's definitely hot here. And I know that there's a bit of a heat wave

kind of across the U.S. So for those of you in a heat wave, I sympathize. I empathize with you

100%. Speaking of heat wave and 100 degrees, I ran a 5K this last Saturday. So

week ago tomorrow, it is the Meet Me Downtown Tucson 5K. Now, this particular 5K starts at 7 p.m

And if you know me, if you follow me, you know that I go to bed at 7 p.m. I'm typically asleep by

7.30 or 8. I'm up every morning between 3.30 and 4 a.m. So I go to bed early and I get up early

So the thought of running a 5K, doing a 5K at 7 p.m. was pretty daunting for me. But I signed up to do it

with my friend Mel, who I know from boot camp. She's actually who I do a lot of my runs in 5Ks with

I just, I love her. And I've become friends with her running community. I actually talked about

this when we did the Shamrock 5K back in March. And I've become friends with some of her friends

from the running community. So I got to see all of them at the race. My friend Mary Chris was there

She's the one that I hiked Pekua with. Back in January, you know, the mountain where I pulled

myself up with cables. She was my rider died during that hike. So I got to see her at the beach

the run, but it was definitely a late start for me. Full transparency I took a nap I told Troy make me take a nap because there no way I going to make it if I don So I did take about an hour nap I made it through the run but let me tell you at 645 p it was 100 degrees At the start of the race it was 98 And when we finished the race it was a balmy 96 So it was definitely warm I will say that once the sun started to go down about 20 minutes or so into the race it definitely helped with the heat and the warmth but whole

it was a hot one, but I did it. I completed the race. I had a really good time for the race. We had

hot dogs at a local food truck after. It was really, really fun. It was a late night for me. We kept

saying that we were out with the night people because me and Mel and our friend Randall

I'll pop a picture in here of him. I also popped a few pictures of the race for you. We were saying

we are not night people. We do not hang out with the night people. We're asleep when the night people are coming out. So it was kind of weird to be out after dark, which is absolutely

ridiculous, but honestly, the three of us said, we're never out after dark. So it was really

really fun. I had an amazing time. Checked it off my bucket list. I would definitely do that race

again next year. For us in Arizona, we typically take the summer off of 5K. So this was the last

5K that I'm doing until September. So there's really nothing in July or August. It's just too

hot here. I mean, that was hot and that was the final hot run of the summer. So I plan on doing some

hikes this summer. I plan on also doing some more of my run of my walks up to Mamak Hill in Tucson

So I'm going to get in some fun exercise, some walks, some heights, just without the 5Ks through

the summer months. The downfall of that race is when I went to leave. I was parked in a parking

garage and it was so packed. I sat in line in the parking garage for 40 minutes. So I actually didn't

get home until about 10.30. I didn't get to sleep until 11. And guess who was up at 4 a.m.

Me. My body is just programmed to get up at 4.m. am, Troy's like, well, just sleep in until five or six. And I said, that's a nice thought. We'll see what

happens. And I was up at 4 a.m. But it was a fun run. Glad it's the last 5K of the season. I'm ready

for a little bit. Cooler temps come September. But check that off my bucket list. Proud of myself for

finishing it. I'm also finishing up week six of my eight week cut, only two more weeks. I actually

was just talking with Kaleen, my coach on Trainwell, formerly co-pilot fitness, about my cut

and I told her, I'm kind of over it, to be honest. I'm kind of over it. And she said, oh, well, we don't have to continue

but I really want to continue the next two weeks. It's only two more weeks

If I've done it for six weeks, I can do it for two more. I'm just, I'm tired of it, to be honest

I'm ready to go back to maintenance, getting a little bit more calories every single day. I find that I am pretty typically hungry on this cut

which makes sense because I'm in a caloric deficit. I am seeing results from the cut

And that's partly why I said, let me just finish out the next two weeks, because I am seeing some results

Not necessarily weight related on the scale because we don't care about that

but I'm seeing changes in my body, in my endurance, in my strength

which is really what my goal was for this cut So we see what the next couple of weeks bring but I not gonna to lie when I say that I glad it almost over But than that I had a really good week got in my water stayed in my calorie deficit for my cut I feeling really good about starting June

off strong. But before I share my way in for the week, let's talk about this week's Weight Watchers

Workshop topic. And that is how to build a satisfying meal. I need this topic because like I said

in this cut, I'm definitely, definitely more hungry. So the more satisfying

a meal is for me, the better. And this rings true for anybody on a weight loss journey

When we're in a calorie deficit, we're not giving our body the calories that our body actually

needs. That would be maintenance. So we're going to be hungry. So building satisfying

meals is really important. Try this. Decide how many total points or calories you want to spend

on the meal, then choose a food or foods from each of the categories below. So step one, filling

foods. Pick one or more protein and or fiber-rich items as the base of your meal. Protein sources

are things like chicken, eggs, tofu, seafood, beef, beans, lentils, and yogurt. Some great fiber-filled

foods are non-sarty veggies, oatmeal, whole wheat, pasta, and brown rice. Step 2, bulk it up. Choose

foods loaded in fiber to fill your plate for few or no points. Things like non-sarty veggies or

fruit like broccoli, mushrooms, or berries. Step 3, add in some flavor. Use the items in smaller

quantities. The only requirement is that they taste good to you. These are things like cheese, heart

healthy oils, salad dressing, avocado, nuts, and olives. And last but not least, step four

have a wild card. Add whatever else you're in the mood for or what helps you finish the dish

Things like potatoes, corn, bread or grains, a base for soup, or a sauce. So this is how it might come

together for you. Filling foods typically have zero calories, zero points or extremely low calorie

These filling foods like chicken breasts with taco seasoning or fat-free refread beans. And then the

foods that you're using to bulk up your meals typically have zero points and low calorie as well

These are things like cooked peppers and onions, shredded lettuce, or tomatoes. The things that add

flavor are going to have more points, more fat, more calories. Again, shredded cheese, avocado

oil for cooking. And lastly, your wild card is kind of going to fall in the middle, points-wise

and calorie-wise. And this is things like corn tortilla shelves. So this particular meal example

is a total of six points and right around 250 calories. So putting things together

in a way that keeps you full and satisfied is really important. You know I preach about protein and fiber. Every single meal should have protein and fiber and a fiber source, not only for overall health, but again, to keep you full and satisfied between meals and snack. There's no one right way to put together a meal or snack, but I promise you, if it's based around protein and fiber, it's just going to be more filling overall. Biggest key to weight loss and the only way to lose weight is to be in a chloric deficit. And we don't want to be miserable in a caloric deficit. Like I said, myself included, we're going to be

going to be hungry, but if we can have these fiber-filled protein packed, more filling, satisfying

foods that going to make weight loss and a caloric deficit a little bit easier a little less miserable And that important for maintaining our weight loss and continuing on our weight loss journey Because whatever we do to lose weight we have to do that to maintain our weight loss

I cannot recommend protein-packed fiber-filled foods with every single meal. This is really what I did to lose 90 pounds in 2022

Calories, protein, fiber. So building your meals and snacks around that is going to build an overall more satisfying meal

Let us know down below what are your tips and tricks for adding in protein and fiber to your meals

Now let's jump in to my way in for the week, ending out week six of my cut

I stayed in my calorie deficit. I actually ate out several times this last week and was still able to stay in a deficit

You can still eat out and reach your weight loss goals. I also am just a couple days out from starting my cycle, so I'm even more hungry

The last couple days I've been even more hungry. I've been extremely sore this week between the 5K weightlifting

I started a new workout routine. Train well and my coach, Kileen

So that made me a little bit sore. Boot camp's been pretty intense this last week

So when I stepped on the scale today, everything included. I actually am exactly the same weight as I was last week

So I maintained my weight this week to the ounce. I lost a pound over the last couple of weeks

So I am thrilled with the maintenance, especially because I ate out a little bit more

I'm sore. I'm about to start my cycle. Literally everything is working against me and I was still able to maintain

my weight loss. So I'm feeling really, really good about that. I will go ahead and pop up here on the

screen how much weight I've lost total and my current weight. So I'm really happy with where I am

I'm excited to see what the next two weeks of my cut bring. I'm excited for the cut to be over

And I'm going to really focus on getting in my water, eating those filling, satisfying meals to

maximize my calories, my points. I'm just excited to see what the next couple of weeks bring

I will, of course, have Trained Well, formerly Co-Pilot Fitness link down below for you. I do still have a

day free trial, talk to a coach, get a workout, try it out for 14 days. If you love it, continue

If you hate it, no obligation to continue after the 14 days. You literally have nothing to lose

And thank you to everybody who's reached out to me saying that you love Train Well as much as I do

It has changed the game for me. I am about three and a half months into it and it was the best

decision I made for workouts. Absolutely love it. Definitely take advantage of the 14 free days

I'll link it at the top of the description box. And I want to hear from you in the comments

is your week? How is your way in? What are your favorite protein fiber-filled foods? Let me know

everything down below. And if you enjoyed another way-in video, give it a big thumbs up

subscribe, turn your bell on because I do a weigh-in every Friday, and I actually upload five videos

every single week. I have a very exciting announcement coming your way on Sunday, so make sure

you're subscribed so you don't miss Sunday's video. Down in the description box is nutrition

coaching, links and discounts to my favorite things and my Facebook group. Thank you for watching

Happy Friday, happy weekend. I'll see you in tomorrow's grocery hall and Sunday's exciting video. Bye