Summary

In this video, the presenter offers a comprehensive plan for individuals aiming to lose their first 20 pounds of fat quickly. Recognizing that quick weight loss can come with its challenges, the video emphasizes not just the goal of losing weight but doing so in a way that preserves muscle mass. With over 90% of people regaining lost weight due to a loss of muscle, the plan focuses on fat loss without sacrificing lean tissue.

Highlights

1. Setting Realistic Expectations:
   • The speed of weight loss varies based on an individual’s starting body fat percentage.
   • Those with 30-40% body fat can aim to lose 2-4 lbs per week, while individuals at 20-30% can expect a loss of 2-2.5 lbs per week. Those at 15-20% body fat should aim for a slower pace of 1-2 lbs per week due to increased difficulty in shedding the last few pounds.
2. Consequences of Quick Weight Loss:
   • The presenter warns about the potential for muscle loss, which can lead to a slower metabolism and higher chances of regaining weight.
3. Aggressive Fat Loss with Muscle Preservation:
   • The plan is designed to maximize fat loss while minimizing muscle loss through strategic eating and exercise.
4. Key Components of the Plan:
   • Protein Sparing Modified Fast (PSMF): A one-day-a-week limited caloric intake focusing on proteins and greens.
   • Resistance Training: Encourages at least 3-4 sessions a week focused on major muscle groups through compound exercises.
   • High Step Count: Aiming for 10,000-15,000 steps a day to increase calorie expenditure.
5. Nutrition and Caloric Guidelines:
   • Advises calculating daily calorie intake based on goal weight and adjusting accordingly.
   • Suggests specific protein, carb, and fat ratios to follow during weight loss, with a very low caloric intake on PSMF days.
6. Long-term Approach:
   • Encourages transitioning to a more sustainable plan after the initial weight loss to maintain results.

Key Insights

• Individual Starting Point: The amount of body fat one carries significantly impacts potential weight loss speed.
• Muscle Preservation: Focus on preserving muscle is vital for long-term weight management.
• Sustainability: While aggressive weight loss strategies can yield results, they should be temporary and followed by more sustainable practices.

Outline of the Plan

1. Introduction to Weight Loss Goals
   • Understanding the necessity for a clear and structured plan.
2. Setting Weight Loss Expectations Based on Body Fat Percentage
   • Weight loss rates vary and depend on starting body composition.
3. Understanding Weight Regain
   • The correlation between quick weight loss and the likelihood of regaining weight.
4. Establishing a Fat Loss Strategy
   • PSMF Strategy: Introduction and guidelines for implementation.
   • Resistance Training: Guidelines and suggestions for frequency and exercise types.
   • Increased Daily Activity: Importance of step count and ways to incorporate movement into daily life.
5. Nutritional Guidelines
   • Detailed instructions for calculating caloric needs based on goal weight.
   • Macronutrient distribution to optimize fat loss while minimizing muscle loss.
6. Preparing for Challenges
   • Mental and physical preparedness for the demanding nature of the program.
7. Transitioning to a Long-term Strategy
   • Guidelines for maintaining weight loss and establishing healthy habits post-strategy.

Core Concepts

• Caloric Deficit: The foundation of weight loss, achieved through dietary changes and increased physical activity.
• Muscle Retention: Crucial in preventing metabolic slowdown and promoting better long-term results.
• Hydration and Satiety: Tips for managing hunger and ensuring you stay hydrated to aid in the weight loss process.

Keywords

• Weight Loss, Body Fat Percentage, Muscle Preservation, Nutrition, Protein Sparing Modified Fast (PSMF), Resistance Training, Exercise, Caloric Needs, Macronutrients, Sustainable Diet

FAQs

1. What is the Protein Sparing Modified Fast (PSMF)?
   • It is a temporary dietary approach focusing on low calories from carbohydrates and fats while consuming high protein, designed for quick fat loss.
2. How do I calculate my calorie needs for weight loss?
   • Multiply your goal weight in pounds by 10. Adjust your caloric intake based on your weight loss progress.
3. Why is muscle preservation important during weight loss?
   • Preserving muscle ensures that your metabolism remains active, reducing the likelihood of regaining lost weight.
4. How can I increase my daily step count?
   • Incorporate walking into your routine by taking longer routes, using a treadmill or step tracker, or scheduling walking meetings.
5. What should I do after I lose my first 20 lbs?
   • Transition to a more sustainable diet and exercise plan that promotes long-term healthy habits whereas keeping the fat off.

By following the structured plan and being aware of the mental and physical challenges that may arise, individuals can effectively work towards achieving their weight loss goals within a quick timeframe while preserving their muscle mass for long-term success.

Introduction

The video discusses key concepts surrounding weight loss, specifically focusing on calorie deficits, muscle preservation during weight loss, and the metabolic differences between muscle and fat. It presents a scientific basis for weight reduction strategies, while also addressing practical methodologies to maintain muscle mass and optimize fat loss.

Understanding Caloric Balance

1. Caloric Content of Body Weight: The video begins by explaining that there are approximately 3,500 calories in one pound of body weight. This is often used as a rule of thumb in diet and fitness contexts. To lose one pound, an individual would need to create a caloric deficit of about 3,500 calories. This can be achieved through dietary changes, increased physical activity, or a combination of both.
2. Caloric Deficit Calculation: For instance, reducing daily caloric intake by 500 calories would theoretically result in a weight loss of roughly one pound per week. However, it is crucial to note that this is a general guideline and actual weight loss can vary widely due to several factors, including:
   • Metabolism: Individual metabolic rates can vary significantly, influencing how quickly or slowly weight loss occurs.
   • Body Composition: Muscle mass impacts resting metabolic rate, affecting calories burned at rest.
   • Age and Gender: Both of these factors can influence caloric needs and metabolic rates, which may skew expected outcomes.

Mechanism of Weight Loss

3. The Caloric Deficit Process: When an individual reduces their caloric intake, the body must compensate for the energy deficit. The body primarily uses stored energy from fat, but it can also break down muscle tissue for fuel if necessary. This leads to the importance of maintaining muscle during weight loss to minimize negative consequences.

Preserving Muscle Mass During Weight Loss

4. Strategies to Minimize Muscle Loss: The video outlines three essential steps to help retain muscle while losing weight:
   • Strength Training: Engaging in resistance training at least 2 to 3 times a week is paramount. Muscle requires stimulation to remain strong; therefore, weightlifting or bodyweight exercises can significantly reduce muscle breakdown during caloric deficit periods.
   • Adequate Protein Intake: Consuming enough protein is crucial for muscle preservation. If protein intake is insufficient while in a caloric deficit, the body may resort to breaking down muscle tissue to obtain necessary amino acids. Aiming for approximately 0.8 to 1 gram of protein per pound of body weight daily is recommended to support muscle health during weight loss efforts.
   • Avoiding Extreme Caloric Deficits: Cutting calories excessively can lead the body to enter “survival mode,” where it conserves energy and may resort to muscle breakdown for fuel. Maintaining a moderate caloric deficit, such as 500 calories per day, tends to be more sustainable for long-term fat loss while preserving muscle mass.

Metabolic Activity of Muscle vs. Fat

5. Calories Burned by Muscle and Fat: The video details that one pound of muscle burns approximately 6 to 7 calories per day at rest, whereas fat tissue only burns about 2 to 3 calories. While muscle is more metabolically active than fat, the caloric difference is relatively small on its own.
6. Role of Muscle in Metabolism: While muscle doesn’t burn a significant number of calories independently, having more muscle mass can elevate the overall resting metabolic rate, leading to increased caloric expenditures even when not exercising. Hence, strength training not only contributes to muscle retention but also enhances overall metabolism.

Practical Implications and Recommendations

7. Consistency and Healthy Habits: The video emphasizes the importance of consistency in weight loss efforts. Building healthy habits is critical for sustaining progress and achieving desired results. Those engaged in a weight loss journey should focus on gradually implementing and maintaining these habits.
8. Resources for Support: As the video concludes, it encourages viewers to visit a specific website (weightloss.com) for additional resources and support in pursuing weight loss programs, particularly for those in India seeking structured guidance.

Conclusion

In summary, the video succinctly addresses the principles of caloric balance and effective weight loss strategies, emphasizing the preservation of muscle mass. It underlines the significance of maintaining an adequate protein intake and engaging in regular strength training while avoiding extreme caloric restrictions. By following these guidelines, individuals can effectively pursue their weight loss goals while safeguarding their muscle health and promoting a sustainable, healthy lifestyle. The content ultimately promotes a balanced approach to weight management, encouraging viewers to stay informed and committed to their health journeys.

Potential Legal Issues or Concerns: While the video provides general advice on health and fitness, individuals should be aware that dietary and exercise recommendations should be tailored to their specific health needs and conditions. Legal ramifications could arise if a viewer takes actions based on this information without consulting a qualified health professional, particularly if they experience negative health outcomes. It is essential to encourage viewers to seek personalized advice prior to making significant changes to their diet or exercise routines.

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how many calories in a pound how many calories does pound of muscle burn there are approximately 3,500 calories in one pound of body weight this is often used as a guideline in weight loss and fitness meaning to lose one pound you would need to create a calorie deficit of about 3,500 calories through diet exercise or a combination of both for example if you reduce your calorie intake by 500 calories a day theoretically you could lose about 1 pound per week keep in mind that this is a rough estimate and weight loss isn’t

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always linear factors like your metabolism muscle mass age and gender can affect how quickly you lose weight for example as you lose weight your body may burn fewer calories at rest which could slow down weight loss over time what happens during a calorie deficit when you reduce your calorie intake your body needs to make up for the energy short it does this by breaking down stored energy which can come from fat stores your body will burn fat for energy or muscle tissue if your body doesn’t get enough protein or you aren’t

01:00

Eng engaging in strength training it might break down muscle along with fat so how do we prevent muscle loss during calorie deficit to prevent or minimize muscle loss and ensure most of the weight you lose comes from fat you can take the following steps number one strength training incorporating resistance or weight training helps your body retain muscle while you are in a calorie deficit at least 2 to three times a week muscle needs stimulation to stay strong so when you lift weights or do body weight exercises your body is

01:28

less likely to burn muscle for Energy number two eat enough protein protein is crucial for muscle repair and growth if you eat too little protein while in a calorie deficit your body may make down muscle tissue to get the amino acids is needes aim for about 8 to 1 g of protein per pound of body weight per day when trying to lose weight without strength training and sufficient protein it’s possible that you could lose 60 to 70% fat and 30 to 40% muscle number three avoid extreme calorie deficits if you

01:58

cut too many calories your body might go into survival mode and start breaking down muscle for fuel a moderate calorie deficit around 500 calories per day is usually more effective for long-term fat loss while preserving muscle how many calories does a pound of muscle burn a pound of muscle Burns approximately 6 to 7 calories per day at rest this is compared to fat tissue which burns about 2 to 3 calories per day while muscle is more metabolically active than fat it doesn’t burn a significant number of

02:28

calories on its own however having more mus Mass can contribute to a slightly higher resting metabolic rate meaning your body burns more calories overall even when you are not excising the real calorie burning benefits of muscle come from increased physical activity and strength training which helps boost metabolism and improve overall calorie expenditure if you’re on your weight loss Journey stay consistent build healthy habits and keep watching our videos for more tips and if you’re in India and looking for weight loss

02:59

programs visit to weightloss.com for more details thank you for watching and I’ll see you in the next video bye-bye

1. Calorie Density Explained

The first aspect Sarah addresses is calorie density, a crucial concept for understanding how the new food list might affect weight loss. Calorie density refers to the number of calories in a given weight of food. Foods that are low in calorie density allow for a larger volume of food consumption with fewer calories, thereby facilitating weight loss because they can lead to increased satiety.

Sarah categorizes foods into three groups based on their calorie densities:

• Green Group: Very low in calorie density, including vegetables, fruits, whole grains, potatoes, and beans.
• Yellow Group: Moderate calorie density, consisting of lean proteins, non-fat dairy, and certain cereals.
• Red Group: High calorie density foods such as full-fat meats, processed snacks, and oils, which can impede weight loss due to their concentration of calories.

Sarah emphasizes that certain foods previously considered unhealthy can actually fit within a weight-loss plan if consumed in moderation. For example, lean beef and pork are now classified under zero points, presenting an economical way to enjoy these foods without the weight gain concerns often associated with them.

2. Eating to Satiety

The second strategy discussed is the concept of eating to satiety, which means eating until one is full. Since zero points foods can be consumed without restriction, Sarah warns that this can be a double-edged sword. Individuals with a history of binge eating may need to develop mindful eating strategies to prevent overeating, even of healthier foods.

Sarah encourages viewers to consider their individual relationship with food. For those who struggle with recognizing hunger and fullness cues, it may be beneficial to start with defined serving sizes to avoid mistakenly consuming an excessive volume of low-point meals. It’s essential for members to understand that even with zero points, the body still counts calories, reinforcing that Weight Watchers is a tool to aid in managing food choices rather than an absolution from personal accountability.

3. Crowding In Healthy Choices

The final strategy Sarah shares is the idea of “crowding in” healthy foods rather than focusing on restrictions. This proactive approach encourages members to include more nutrient-dense foods in their diets. The zero points food list is framed as an opportunity to replace less healthy meals with more satisfying options.

Sarah provides practical examples of how individuals can substitute higher-calorie density foods with lower-density alternatives while measuring their intake regularly. She highlights the importance of making gradual changes, combining zero points foods with healthy ingredients, and practicing mindful cooking techniques that do not inadvertently increase calorie density, such as limiting added fats or sugars.

Potential Concerns and Precautions

Despite the encouraging aspects of the zero points program, Sarah also identifies potential pitfalls that could arise from these new additions.

1. Overeating: For instance, individuals might load their plates with zero points foods while neglecting to monitor their overall caloric intake, potentially leading to weight gain.
2. Misuse of New Options: There is the risk that members may consume excessive quantities of previously discouraged foods like pork or beef, believing they are indulging freely due to the zero-point mark. Sarah assures viewers that, while these foods can be part of a healthy diet, moderation remains essential.
3. Mindful Approach: Sarah advises individuals to approach their food choices consciously, taking into account not just the calorie points but also how the food interacts with their body in terms of hunger cues and satiety levels.

Final Thoughts and Call to Action

In conclusion, the new zero points food list from Weight Watchers presents an exciting opportunity for members to diversify and improve their diets, provided they implement wise strategies surrounding the consumption of these foods. Sarah urges viewers to engage with these concepts through practical experimentation and individualized adjustments, echoing that a balanced eating strategy will yield the best results in weight management.

To help with this journey, Sarah encourages viewers to access resources available on her website, including a free printable guide on the newly introduced zero points foods and a three-day meal plan featuring these items, emphasizing healthy choices and consistent eating patterns.

As Sarah wraps up, she invites viewers to comment on their feelings regarding the new plan, further fostering community interaction and motivation among members. Through a tone that balances expert guidance with personal experience, the video ultimately seeks to empower individuals to effectively navigate their dietary journeys using the revised Weight Watchers system.

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Weight Loss Doesn’t Have to Be Hard – Get Back to Basics & Finally Succeed!⭐⭐⭐⭐⭐Weight Watchers just introduced their new zero points food list and we have a free printable on our website there are over 350 zero point Foods now the thing that I have overwhelmingly heard from Members is wow this is really exciting and wow this is kind of scary how is e adding extra zero point Foods going to help me lose weight won’t it cause me to gain weight well in this video we are going to talk about three specific strategies that you can use with using the new zero point Foods I’m Sarah with the Holy mess I

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have been maintaining over a 100 PB weight loss for 20 years and I’m a Weight Watchers girl I lost my weight with Weight Watchers I’ve been maintaining with Weight Watchers it’s not the perfect system but I think it’s a great system so let’s talk about these changes the additions to the zero point food list are are lean pork lean beef dark meat poultry oats potatoes starchy vegetables and wow this is a big change some of us uh remember the purple plan from back in the day where we had um oatmeal and potatoes were zero point

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foods but some of this is brand new never before to my knowledge has um lean pork or beef been a zero point food um dark meat poultry has never been a zero point food so what is going on I mean what is Weight Watcher saying this is all you can eat St steak how would that be possible how on Earth would that help you lose weight well I have three specific strategies for you that I want you to think about as you consider changing your plans if you change your plans at all with the new zero point foods and that’s a great thing to keep

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in mind if what you are already doing is working for you keep doing it just because a food is zero points doesn’t mean you have to eat it I mean friends eel is on there I’m not GNA be probably eating eel unless it’s in some kind of sushi or something so there’s lots of zero point foods that you don’t eat if if you don’t you know most of us don’t eat all of that variety and that’s totally okay find the foods that you like the ones that work for you and it will still be a great system so we’re going to talk about calorie density

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we’re going to talk about eating to iety that’s number two and number three crowding in healthy choices which is a concept that I learned from a registered dietitian okay so first of all what the heha is Weight Watchers doing are you thinking like that’s great in all Weight Watchers but you know if I turn around tomorrow is pizza going to be a free food are french fries going to be a free food is everything going to be a free food what is going on why would Weight Watchers add some of these foods to the

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0 point food list isn’t it going to cause people to gain weight well let’s talk about it so part of how the 0 point foods are chosen not totally but a large part of the science behind zero point Foods is the concept of calorie density I have a chart on my website that is super popular where we go through a basic strategy of calorie density calorie density is the idea that when you look at food people eat about the same amount of weight of food per day pounds of food and then you take specific foods and they have a calorie

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density based on how many calories are concentrated into that food the lower the calorie density the more likely it is to lead to weight loss the higher the calorie density it makes weight loss harder because those very high calorie density Foods think of it like they packed a ton of calories in there per bite or per pound of food or por or per you know amount that you’re eating so in the green category are foods that are very low in calorie density so that’s vegetables fruits whole grains potatoes

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beans whole grain pasta then the yellow category this is your middle category is lean proteins avocado non-fat Dairy cereals and some of your processed carbs and then your high so these are very very calorie dense foods Foods this is like your full fat Meats full fat Dairy treats junk food nuts and seeds and especially oil lard and butter so that’s the basic concept of how calorie density works I have a series of videos about calorie density on my website I or on uh YouTube and then on my website I highly

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encourage you to check it out this paper in fact is like all splattered with paper or with Stu food and stuff cuz it’s been on my fridge I use these Concepts on a regular basis and it has helped me so much in maintaining my weight loss and I’ve taught these to thousands of people who have said that it’s really really helpful for them so if you don’t have this one yet go get it like I said it’s totally free at the holy mass.com okay so how does this fit in with the Weight Watchers concept well almost always since I’ve been a member

05:25

vegetables have been a free food but fruit was not a free food when I first started and when I say free I should say I should be careful in saying that zero points just because a food is zero points doesn’t mean it’s zero calories so we do want to be careful not to think of zero point Foods as free as in your body isn’t counting it trust me your body is still counting every calorie whether you are or not so uh so we do want to be mindful of that which we’ll talk about um when um when I first started it was vegetables that was it so

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the very lowest in calorie density and the reason is Weight Watchers knows that there’s really only so many calories that you can eat of those Foods think about spinach uh you could eat that big huge plastic box container of spinach and you wouldn’t even come close to your calories for the day and you’d probably stop because you’d be like I cannot put one more bite of spinach in my body right now I’m completely full and can’t eat anymore but you still only ate you know what maybe 50 calories on the other hand food like a

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Snickers bar in a few bites you could eat your calories for an entire meal so that is the concept of calorie density so the vegetables have always been part of the Weight Watchers plan very low in calorie density and that will continue but gradually as we are looking at some of the other um ways that we Watchers has Quantified food over the years um then there was a time when they added fruit and then they took it away and then they added it back but it really does make sense with calorie density

07:12

because even though fruit does have sugar and is higher in calories than vegetables it’s still very low in calorie density it’s very low in calories overall compared to a lot of other foods and that’s also true believe it or not of potatoes and beans and whole grain pasta now whole grain pasta is not a zero point food with this plant it was with the purple plan but um those Foods so a lot of you might be thinking potatoes I shouldn’t be eating potatoes people who need to lose weight shouldn’t eat potatoes but potatoes are actually a

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great food to eat if you need to lose weight they’re very filling they’re very satisfying and when we’re not frying them or you know covering them and butter and um sour cream and bacon bits and all those things they are actually quite low in calorie density and so it is totally doable to eat potatoes um on a regular basis as part of your weight loss plan um and even beans and tofu which is why those are zero point Foods now I think most of us are in agreement like okay this makes sense oatmeal is also in

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there um and so we we can kind it’s like okay I could see where some of those foods like I could overeat potatoes especially if you like cook them into potato chips even if they’re air fried or oatmeal but then you kind of you start baking it into Breads and things like that it does get a little more triggering to overeat it um so we can kind of get it but we still like okay this makes sense but then we start moving into some of the other zero point foods and some of us are going wait a minute Weight Watchers what do you have

09:00

going on here because what’s happening is we’re moving into these yellow category Foods so in this yellow category are um the non-fat Dairy so that’s where we have um non-fat Greek yogurt non-fat regular yogurt and fat-free cottage cheese so those are higher in calorie density than the green foods but they’re still relatively low now we’re adding some additional Meats so we also had in here which fits right here chicken breast now we’ve added chicken thigh um uh and so we have that and then we have lean beef um lean pork

09:40

uh definitely more budget friendly if anyone has bought ground turkey breast and been like okay there goes half my grocery budget then you understand this is great news because to be able to buy like the 93 you know what would that be seven or whatever it is um is so much more economical or even the 9010 so I’m excited about that from a budget perspective but is it going to cause weight gain that’s the concern um what’s happening is that Weight Watchers has said you know we’re right here like we’re right on the line of green and

10:16

yellow those foods are a little higher in calorie density but still relatively low so we’ve kind of moved up a little bit that now we’re getting into more of this moderate range with some of those foods but not not by much um you know I was really surprised when I started looking at different eating out guides and things like that going to a steakhouse and getting a sirloin is just as lean if not leaner than um some of the poultry that is higher fat so it really is doable if you’re choosing the

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leaner cuts of meat they’re really not that much different oh eggs are in here too which is another zero point food got to remember all those good ones so basically that’s what’s happening is we’re just moving a tiny bit up in our yellow Foods we’re nowhere close to red and if you look at this chart which is also part of the free printable it’s helpful to see because so here’s our vegetables we have fruit oats tofu and beans are up in here so that’s the top of our green category Foods um potatoes

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is kind of in this middle area so now our chicken and eggs and fish and dairy are all here so yes it is higher in calorie density than the green but it’s still relatively low because then you start to compare it to this high end and we’re not even close I mean some of these foods are 10 times more calorie dense than the green so this is the concerning area not so much here not here and really not even so much here it’s when when you start to get into these Foods you know it’s interesting um I was I looked up some calorie density

12:05

for um like lean beef and pork I was just curious where it landed um you know comp in comparison and I was looking so like sirloin steak is here but a diet protein bar is here I was like oh that that’s a good reminder because I think a lot of us would look at the steak and say oh no you know I need to lose I shouldn’t be eating steak I should just have the built bar you know Quest Bar whatever bar is but those are up here and if you think about it it makes a lot of sense a steak is more of a whole food

12:43

um the protein bar is a processed food uh the company has taken let’s say they’re doing like whey protein so they’ve stripped a lot away and made it into a powder and then they’ve put it into this bar and then they’re coating it in some kind of a chocolatey some that has to have some kind of fat to get that to all hold together and they have artificial sweeteners which the jury’s still out on those but um that’s a very processed item you are concentrating a lot of calories into a very dense space

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compared to some of the other foods and then looking at potatoes I mean those are very doable to include so I think when we look at the concept of calorie density actually the new Weight Watchers zero point food list makes a lot of sense I think it’s doable now I will also say calorie density is not a perfect system there is no perfect food system because food is complex this is one way of categorizing food that I have found very helpful a lot of people find helpful and research backs it up what

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the research shows is that allowing people to eat the green category Foods basically without restriction for the most people people they self-moderate meaning they can eat those foods without like even having to track them and they continue to maintain a healthy weight obviously there’s some of us who are outliers me a recovering binge eater I understand and if you’re worried about any of these Foods you might need to be more careful so um it’s okay to be mindful of that um but I do think that looking at the concept of calorie

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density is really helpful now something to keep in mind with calorie density is that when you alter the food from its original state you can change the calorie density so for example oatmeal is a a low um calorie dense food it’s toward the top of the green category eating a bowl of oatmeal where you’re cooking it that’s good because when you cook it you add water anytime you add water to something you lower the calorie density okay so bowl of oatmeal good that’s great but when you start getting

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into the ways that you use oatmeal you can raise the calorie density so if we grind the oatmeal up and make it into a flour now you have a more highly calorie dense food um we didn’t put it on our chart that way but you start to move this green category food into the yellow category it’s more like a bread when you grind it up into a flour a good concept to keep in mind with calorie density is you want your body to do the work don’t let a machine do the work for you and that’s not to say you can’t eat um a

15:33

bread with oat flour of course you can and it’s still healthy food but you need to recognize that it is more calorie dense so it’s easier to overeat it’s easier to get a lot more calories in a dense um in a dense amount of time it’s going to be fewer bites it might be somewhat less satisfying the lower down you go with calorie density the more satisfying it is the higher you go perhaps not as is fying so grinding them up is a really good example even um baking it into like an oatmeal bake or a bread those are really healthy foods I

16:09

have a blueberry oatmeal bake on my website that I love is really popular it’s part of our um 7-Day breakfast meal plan it’s great stuff but it is important to recognize that that is a little bit more calorie dense than a bowl of oatmeal because we’ve baked it and when you bake it you somewhat dry it out and so that increases the calorie density so it’s helpful to be mindful of how you’re taking that zero point food and what you’re doing with it eating it in its natural state is ideal and as you

16:44

alter it it goes up the goes up the chart so to speak um so that is the concept of calorie density that’s number one now let’s talk about number two eating to satiety what Weight Watcher says is that these foods can be eaten without restriction eating to satiety so that’s eating to the state of fullness um as a recovering binge eater as I said and now a binge recovery coach I received my uh coaching training this last year and certification I get it if that is a struggle for you um I am the type of

17:20

person I can binge on healthy food most people when we binge we binge on junk food and trust me I can do that too I got no problem with that but but I can binge on healthy food too I could um like make a fresh pot of uh rice and be tempted to eat the whole thing so be mindful of yourself if you know that some of these foods are triggering for you then be careful with those Foods those might need a stronger boundary um maybe you limit serving size maybe you limit the way you eat it or the times you eat it um those highly triggering

17:57

times um maybe again like the baking it into like the breads or the cookies or things like that you need to be more careful and more mindful um also um I trying to game the system I loved the Weight Watchers point system when I lost weight this final time because it made it feel like a game and that really helped me with the mental because otherwise it just felt like oh my gosh I have to lose weight it’s a drudgery it’s a chore and so having the game of it was it just really helped with that my

18:30

attitude so don’t get me wrong I’m not saying that you can’t enjoy the point system but I think we all know we can game the system I mean Weight Watchers has some weird math going on since when did 1 plus 1 equal three only in Weight Watchers world so I think we all know we can game the system we can move the um you know serving size down just a tiny bit to get it to where it’s lower points or things like that and all of those are fine strategies don’t get me wrong I like to think of it as I’m all for the

19:01

hacks you know give me the hacks I’ll take every life hack to make my life easier I got five kids y’all I mean I need every hack you can possibly give me to make life easier and food stuff is hard so give me a hack I’m all about it but I also recognize there’s no cheating the system so it’s okay to have your hacks and your easy tricks but don’t try to cheat the system don’t be going for the cheat code you know like your kids or grandkids would be looking for the cheat code on the video game where you

19:31

can put the code in and suddenly you skip like five levels well after 20 years of weight loss uh maintaining my weight loss I’ll just tell you there’s no cheat code your body is counting the calories so the same body that you had yesterday is the exact same body you have today it doesn’t care that Weight Watchers change it zero points it’s your same body it’s metabolizing the same way there’s no cheat code so um use the system to your advantage but also don’t take your power away don’t hand your

20:04

power over to Weight Watchers I’ve been in this space for a long time I’ve been running the holy mess for 10 years we have people who email us in every day you know message us on social media and uh through our website and you know I will have people say like well I was losing weight great with Weight Watchers back when they had the you know whatever system you know fill in the blank the core the simply filling the blue green purple um but then Weight Watchers changed their system and then I gained

20:33

all my weight back well you didn’t gain all the weight back because Weight Watchers changed you gain the weight back because of what you’re eating whatever that was that change that you made and I understand that the changes can be frustrating at times but don’t give your power away to Weight Watchers Weight Watchers is a tool it’s a resource it’s a help it’s a guide but you are the one putting the food in in your mouth no one’s forcing you so make sure that you are taking your own power of how you’re going to manage these new

21:06

zero point foods and like I said before whatever is working for you now if it’s working keep doing it I mean if it’s working great for you to eat eggs for breakfast and uh you know that is great then keep doing it you don’t have to change it just because now they added oatmeal if you want to keep eating eggs keep eating eggs go for it so don’t try to game the SST it’s okay to have our hacks but let’s not try to find a cheat code uh I went to a meeting with Michael G and he said don’t try to break the Weight

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Watcher system thought yes that is exactly it there’ll be those people who will you know go out and say like well you know I ate eight eight pork chops today because Weight Watcher says they’re zero points and I’m not losing any weight we definitely saw that when fruit became zero and people were eating like you know 10 bananas and like I don’t understand why am I not losing weight well you know you can’t exactly try to break the system um so that is number two eating to satiety and if you are someone who

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has eaten a lot of volume of food for a long time or had binging uh behaviors um I get it I’m there no judgment but it can be hard to recognize your satiety when I first came into the Weight Watchers program um I had no clue none um I had been overeating and binging and compulsively eating and secretly eating my whole entire life and I needed the guidance of the Weight Watcher system to help me start to get that under control and it was a process it didn’t happen overnight I mean I’m still in the middle

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of that process but having those serving sizes was really helpful as a guide because I didn’t I didn’t eat for hunger and fullness I ate for all kinds of other reasons and uh emotional eating got to get that one in there too because I was a huge emotional eater so therapy was really helpful for me and the Weight Watcher system was really helpful for me to give me that guide to give me the boundary because I came in so outside of my boundaries I was just all over the place so um if eating to satiety is a

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really hard thing for you like I don’t quite recog nize when I’m hungry and full then starting with the serving sizes is a good place to start you don’t have to stay there but it’s a good place to start okay number three is the concept of crowding in and I heard a register dietitian talk about this and I love the idea that instead of thinking about like cut this out cut that out cut that out think about how can I crowd in how can I get more healthy choices in how can I pack in the most most nutrient-dense healthy foods that that

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work for me and I love the zero point foods for that for that reason that it shines a SP Spotlight on those Foods it motivates me to include them because they’re zero points I want to and so think about it that way of how can you add more of those Foods in in a healthy way not with gaming the system try to think of it as how can I replace one or two unhealthy or not as healthy foods with a healthier food and the zero point foods are a great place to start so again with calorie density a really helpful concept with this is if you are

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eating a lot of foods up here no judgment that’s what I was doing I mean I was live in my life on McDonald’s four or five times a week before I joined Weight Watchers and was very D to discover my whole entire points for the day were one you know McDonald’s lunch um the idea is can you move it down a little bit so if you’re way way up here with a food can you bring it down can it become a yellow so instead of a super high red calorie could I replace that with a food that’s maybe a yellow um so instead of the fast food Burger could we

25:23

do a pork chop okay maybe it’s not quite as lean as something else but it’s lower or if you have a yellow can you move it down into green or add some green food to it to make it more filling and satisfying that’s a great way to think about crowding in these healthy foods so as you look at the zero point Foods think about how you can add more of those to your diet and I would love for you to get if you haven’t yet the holy mess 3-day diet this is a 3-day meal plan that I created based on zero point

25:56

Foods most of the meals if not all are zero points I’d have to go look at it with the new plant but I’m pretty sure they’re all zero points there’s a regular and a plant-based and this has been featured um twice in Women’s World magazine we have had we’re probably up to like 50,000 people now use this three-day meal plan we go through it together as a group every year in January or you’re available it’s available for you to do it anytime on your own so it is a really good way to practice meals that are put together

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with the zero point Foods it’s a great way to crowd in and the food’s really good there’s a chili that is super popular there’s a banana sule um there’s a vegetable soup um there’s an eggs and salsa breakfast that people love there’s just a lot of good healthy easy meals that are delicious very filling and satisfying the one caution that I would give you with c crowding in and especially with zero point Foods is like for example with the 3-day meal plan you’re eating these foods but you’re not adding a ton of

27:08

extra junk food on top of it you’re eating these Foods instead of the junk food so something that I have seen that people do is they uh do zero point meals or snacks or whatever which is great but then what’ll happen is they’ll end the day and they’ll have 14 points left and say whoa 14 points left I guess I didn’t hardly eat anything today let’s hey honey you know let’s go to um Dairy Queen and get the big old extra- llarge blizzard because I have 14 points left and that’s where they get into trouble so the concern

27:48

about gaining weight from the zero point Foods it could happen absolutely it could happen especially if you’re doing something like um you know bread made out of oatmeal or um you know something along those lines but by and large I don’t really see a lot of people gaining weight or not losing weight from their zeros what I see is those other Foods because the other foods are so highly calorie dense so what I do see happening is someone eating a very low point or zero point breakfast and lunch and then

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really overeating dinner to bedtime and that was me for years years that was me I’d eat like a onepoint breakfast which was my uh egg white and vegetable omelette with I don’t know you remember what my one point was probably like a turkey sausage or something and then I would have a super light Lune and then cuz I went to save my points for dinner and bedtime but by then I was so hungry that I would just eat and eat and eat and then like binge until bedtime and then the next morning I would start it

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all over um we talk about leveling out the roller coaster you don’t want the big ups and downs you want like a rolling River so think rolling River not roller coaster we teach that concept um with the Holy mess triangle and this also is available on our website and the foundation of the triangle is safe eating which is structured adequate eating I like to encourage a great way to know how you’re doing with this is take your points allotment for the day and divide it by four um ideally as a general guide you

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want a quarter of your points at breakfast a quarter at lunch a quarter at dinner and a quarter divided out the through the day for snacks you don’t want your one and two point breakfast and then eating all of your points before bed instead try um to keep it consistent throughout the day that’s just a general guide but it’s a helpful one so that you don’t get into the habit of unding which leads to overeating or even binging okay so let me know in the comments how are you feeling about these zero point foods are you excited are you

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nervous are you feeling like okay I’m going to go have a steak um are you ready to start that bowl of breakfast with that o bowl of oatmeal are you feeling concerned like I just I don’t know if I can eat you know like some of these Foods it makes me nervous I’m afraid deep potatoes I just don’t really know about like you know dark meat when I’ve been eating chicken breast for all of these years I really encourage you look at the concept of calorie density I think it will be very helpful for you

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you can get this free printable at the holy ms.com uh think about eating to satiety and if that’s challenging for you how you can put some healthy boundaries in place and finally look at these Foods as a way to crowd in to give yourself as much nutrition as you possibly can and resist the urge to um eat a lot of zero point foods and then overeat junk food later because that will um kind of negate the purposes of what you were trying to do in the first place I believe with these strategies you are going to be really successful

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with this new food list I believe in you I think you can do it I know that you can do that do it because you can do hard things one of our favorite affirmations here at the holy mess you can do hard things and experiment have some fun with it just try it this is the way I look at it sometimes we take ourselves so seriously and it is a serious thing don’t get me wrong but one day or one meal isn’t going to break the bank so try it try some of these foods for a few days see how you do if it works great if not okay well we won’t be

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doing that again I learn from every single thing that I do and I would love to hear from you tell me how it’s going for you um comment on my website um on this video send us an email make sure that you grab the printable of the foods so that you can keep that as a handy guide and that is a great printable resource for someone who does Weight Watchers or doesn’t it’s a great resource and we are here to help you and support you every step of the way if you haven’t gotten it yet make sure that you get the 3-day

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diet and um plan to join us in January when we do it together as a group that’s always super exciting we always have several thousand people we do it together we all share photos of our meals and how it’s going for us it’s always a lot of fun so um I’m excited to see how this goes for all of us we’re all going to learn and experiment together I’m Sarah with the Holy Mass thanks so much for joining me bye-bye