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[Music] hi everyone and welcome back to my channel so I am going to be starting a new series here on my channel called WW back to basics and the idea behind this series is I just want to talk about some different topics and just some different things that might be useful for newcomers to Weight Watchers for instance the next topic I'm going to be talking about is how to use the recipe builder this is something that I get questions about all the time and it's just things that I've realized I think I kind of take for granted that I've done this for so long and I kind of have to remind myself that not everybody has been doing this for three years and already knows how everything works so the next video on this series will be how to use the recipe builder and then from there on I have a whole list of video ideas I asked you guys on instagram for some topic ideas that you thought would be useful and you gave me some really good ideas and i'm gonna ask you again here leave your topic suggestions down below so I decided that I actually wanted to kick off this series with five things that I wish I knew before I started losing weight and for me that was Weight Watchers however I was using a sort of knock off app called I track bytes for the first probably half of my journey and I was following initially poink puffs and then it switched over to smart points so I really lost almost all of my weight using smart points and it really works just the same as weight watchers and then about a year and a half ago I switched over to officially using Weight Watchers online so that is kind of where I'm coming from with my whole entire journey although I was using a different app in Weight Watchers it still worked exactly the same way so five things I wish I knew before I started Weight Watchers most these just have to do with my weight-loss journey in general but I do have one or two things that do pertain to Weight Watchers specifically so the first thing that I wish I would have known more about before I started my weight loss is how important that it is to use your weekly point and your Fit points if you have to whenever we lose weight we have to be in a caloric deficit and when you are in a caloric deficit over time you actually slow down your metabolism so what happens if you are doing Weight Watchers and you're eating nothing but your daily point and you're not eating your weekly point at all is you're eating a lot less food than you could be and you just end up kind of crashing your metabolism down a lot further and faster than you really need to and now that I've been my maintenance part of my journey I look back on on that and I realize not only the effect that it had on me mentally but also on my metabolic health so what I would tend to do in the beginning of my journey is I would when I was really doing good on track I would eat just my daily points but then of course at some point I would want to splurge so what I would do is I'd go out to eat or eat whatever and just not track it when it really is easier to use your daily points incorporate your weekly points if you want to have a splurge use your weeklies for that and then you feel a lot less deprived if you're like me and you have struggled with binging it helps a lot with that because one of my biggest triggers for binging is not being satiated enough so eating Wiggly points is super important and the greatest thing about Weight Watchers is they give you these tools to use but everybody can and should use them differently because all of our bodies are differently we are all at different stages of life I am twenty-six-year-old lemon my caloric needs an activity level might be very different from a 56 year old woman but yet we still have the same tools we're using so it really is important to customize them to you your needs in your body and yes you can look to others for some kind of inspiration on that but I do think it's important to learn to listen to your body and it might take some trial and error to figure out what you do and don't need but I if I could go back on my journey that is one thing I wish I did differently because Weight Watchers is pretty flexible if you allow it to be but when I started and had for some reason this idea that using weekly points was somehow bad I just ended up splurging when I go eat out and just not tracking and throwing my hands in the air and that's not good and that's not what Weight Watchers wants you to do so that's something I wish I did different is use my weeklies and feel okay about it don't have guilt about that number two is I wish I would have worked on my mental health a little bit more throughout my entire journey and my mental health kind of got a little bit worse not so much for the weight loss and dieting but more when I started trying to get into fitness so that's kind of a separate thing but my point with this is I lost a lot of weight I became smaller and weigh less than I did even in high school so I am smaller than I've ever been in my adult life but yet I was mentally more unhappy than I had ever been and I remember sitting down and thinking man when I was in high school I wasn't super skinny I knew I wasn't a super skinny girl but I wasn't super unhappy with myself either and now here I am so much smaller and all I can do is look in the mirror and pick myself apart and also when it comes to my relationship with food my binge eating problems that needs to be addressed because I've never felt guilty about eating food unless it's binging it's just a terrible thing if you deal with binge eating then you probably understand and you know what I'm talking about but that I needed to be addressed for me and I wish I would have taken a little bit more time to do that throughout my entire journey because I do think the mental struggles you might be going through can change throughout your journey and I think it's just something that needs to be addressed as it comes but I think it's important to do that to address it however you need to whatever works for you I think it's important to do that or else you can end up in a similar situation to me where you've lost all this weight you've worked really hard to do it you're perfectly healthy but yet you're still unhappy on the inside and that's a really really sad feeling it's important to pay attention to your mental health as well as your physical health my third thing that I wish I knew before I started my weight loss is I wish I would have known how much better I would feel being more active and working out now I think that my journey has been perfectly the way it was supposed to be it's been a slow one but I think that's been important and so I did most of my weight loss without working out at all and I think that you know that was okay for me fitness was not something I was into at the time however I wish when I first started I would have focused a little bit more on maybe not doing such intense workouts as I do now but at least focusing on just generally being more active I worked a desk job I was extremely sedentary and I could have at least focused on getting more steps and just like I said being generally more active I think that would it made me feel better and I just think it's healthy so that's something I wish I would have focused on in the beginning of my journey number four is I wish in the beginning of my journey I would have worked a little bit harder to find good on-the-go food options and this is something that maybe just takes a little bit of time but I think it's important to have a good variety of options for eating out eating on the go knowing what you can grab where and just kind of having that in the back of your mind because I know for me when I first started my journey there are a few places I could go out to eat and like grab fast food but they weren't very filling options and if any of you are on a weight-loss journey or doing Weight Watchers then you might understand what I'm saying there are certain things you can grab it fast food but it's gonna be this tiny little something that's not very filling kind of a lot of points for what it is and then you end up just being super hungry later so having a good arsenal of okay I can go eat here get a good amount of food and actually feel full and satiated and for instance we were out shopping a day or two ago and we left the house we went to the gym got our workout done and then we were running errands and it was taking a little bit longer than anticipated and I didn't bring any food with me and I was hangry full-on hangry and I was to the point where I was about to make a really bad choice like I was at that point you maybe have been there before where I didn't really care give me pizza give me whatever I just need something but instead of making a bad choice chick-fil-a was very nearby thank you to chick-fil-a that's probably my number one favorite fast food place for point friendly foods because all the grilled chicken but I decided no I'm just gonna sit here for a moment I'm gonna retrack my food figure out what I can have fit into my day and that's what I had and it totally cured the angry mood and made me feel better and I still did not ruin my day with pizza or anything like that so make sure you have those options also keeping a little emergency protein bar or something in your purse is always a good idea I don't know where mine went I must have already eaten it but I do suggest doing that as well and the very last thing I wish I knew before starting Weight Watchers is that losing weight can tend to make you a little bit more hyper aware of your appearance and your body and again I think this kind of ties back in a little bit more to working on the mental aspect of this journey but for instance I struggle with a few different things when it comes to being hyper aware critical in my body but my face is one of them and it drives me nuts and I'm trying again to work through that but I think that I've never been worried about my face and if my face looks chubby and when I was at my very heaviest I had a pixie cut and not just any pixie cut but I went and got a pixie undercut so half my head was shaved like they was buzz short and I had this chubby face because I was overweight I had this chubby face and I didn't care I was super confident in that and I think if I could be confident back then I can certainly be confident now 30 pounds less my face is definitely smaller it's nothing to be concerned about but yet for some reason it's just become one of the things that I like my face looks chubby and it doesn't it's just all in my head but things like that can pop up during weight loss and again I think it's just important to try to do away with those thoughts as you see them popping up or else it kind of can spiral out of control and we don't want negative 'ti spiraling out of control we want our journeys to be positive and to feel amazing now I know this was five things that I wish I knew before I started losing weight but I also want to mention a couple things that I'm glad that I did throughout my journey and the first of those being that I lost my weight very slowly and I understand I lost 30 pounds that's a lot less than some people have to lose but I no matter how much weight you'd have to lose it can sometimes feel daunting in the beginning but I'm glad I did it slowly I am asked every single week people wanting to know how quickly I lost my weight I have thirty pounds to lose how fast did you lose yours and I almost never answer the question because I don't think that should be a focus whenever I went into my weight loss journey I'm happy to say that I finally had the right mentality of this is a lifestyle this is forever and I don't want to go back and forth yo-yo dieting gaining and losing the same way all the time I knew that I wanted this to be forever lifestyle for me and so I was happy to take a slower journey to make sustainable changes that I needed to make my journey now looks extremely different from how it looked the first day I started and I'm happy to say that Weight Watchers has been there with me through the whole thing and I think it's really amazing and fun for me to look back on my journey and see how much it has changed and progressed but yet I'm still able to follow the same program and have my same support group as I did in the beginning it's awesome I love it but whenever I started losing weight I had an initial goal weight in mind it was the very top of my healthy weight range and I got there and I stayed there for a while and then I decided you know I think I want to lose a few more pounds and so then I would lose five more pounds and then I was very happy there and I just enjoyed it for a while and then I decided okay I think I do want to lose a few more and I just kept going on like that and for me that was a very healthy way mentally to deal with it um and I think I wish more people would focus on making sustainable changes that they feel happy and comfortable with and not so much how fast they can do it the second thing that I'm happy about my journey is I never felt the need to avoid social situations or bring my own food to every event that I went to yes I can see times that that definitely slowed down my weight loss but I like I said earlier I've never once regretted eating food other than if it was a binge looking back on my journey I'm super happy with the balance that I have found with that again I think that's something that everybody has to figure out there have definitely been times throughout my journey where I make a healthier choice during a social event or a gathering and I'm happy with that but there are also times that I allow myself to just kind of do whatever I want and I'm okay with that too and I just kind of take that as it comes and whatever mental space I'm in at the time I go with it most of the time I find it extremely difficult to try to track food that somebody else has prepared I don't know what's in it it's just kind of hard to track you can kind of guesstimate and I've done that before but it's difficult so what I do in situations like that is I will try to just focus on my portion size and even though I'm eating something that I know is probably higher points higher calories it's okay I don't worry about it all I worry about is not stuffing myself I just eat until I'm full and then I'm done and you want to know something I've never once gained weight from doing that so if worse comes to worse I hope everyone will feel comfortable in learning to listen to your body and be able to do that because the app and counting our points is great but it listening to our bodies is also great and so when it comes to social situations I just don't want people to feel like you can't enjoy the things that you should be able to enjoy on this journey I think it's all doable you just have to find your perfect balance but I hope you guys enjoyed this video and like I said I have many more videos coming on this WW back to basics series so I will see you at my granites video bye [Music] you [Music]