The ONLY Video You Need To Watch To Lose Weight

Summary

In Coach Viva's comprehensive video on permanent weight loss, viewers are guided through the essential building blocks for losing weight effectively. The video addresses the common pitfalls of weight loss, such as losing muscle instead of fat, and provides strategies for aligning both physical and mental approaches. Key concepts include focusing on fat versus lean mass, understanding the interaction of head, heart, and hand in motivation, and incrementally adjusting habits for sustainable change. Coach Viva emphasizes the importance of tracking progress correctly, personalizing nutrition and exercise, and addressing psychological and physiological barriers to maintain long-term success.

Highlights

• Most weight loss plans lead to muscle loss, not fat loss. 😱
• Track fat vs. lean mass changes rather than just total weight. 🔍
• Discrepancies between head (goals) and heart (desires) can hinder weight loss. 🧠❤️
• Develop a personal vision by inverting nightmares into goals. 🎨
• Incremental habit changes following a structured plan lead to sustainable weight loss. 🛠️
• Address psychological barriers to prevent self-sabotage and maintain motivation. 🌈

Key Takeaways

• Understanding fat vs. lean mass changes is key to proper weight loss. 📉
• Align your goals (head), desires (heart), and skills (hand) for lasting motivation. 🎯
• Incremental habit changes beat drastic overhauls for long-term success. 🐢
• Calories matter, but balance them with nutrition and personal lifestyle. 🥗
• Personalize exercise to include fun activities you can maintain. 🎾
• Pay attention to body cues like hunger and energy levels to guide your diet. ⚡
• Cravings can be managed by addressing root psychological triggers. 🤔

Overview

Ever feel like you're lost in the world of weight loss, bouncing from one fad to another with no lasting results? Coach Viva's video lays out a clear path to sustainable weight loss, focusing on four critical areas: outcomes, actions, reactions, and personal vision. Tailored advice and real-life examples guide you through navigating these components for successful long-term weight management.

Instead of the typical weight loss advice that one size fits all, Coach Viva emphasizes a personalized approach. The key is understanding your own body's fat and lean mass changes, aligning your mental goals with your desires, and gradually incorporating manageable changes to your diet and exercise routine. You'll learn to structure your weight loss journey in a way that suits your lifestyle rather than disrupts it.

Have you ever wondered why your motivation wanes or how psychological factors affect weight loss? This video delves into the mind's influence over cravings and motivation, showing you how to combat these mental hurdles. By developing a tailored personal vision and addressing potential self-sabotage, you're more equipped to face weight loss challenges head-on, without the stress and frustration often experienced.

Chapters

• 00:00 - 00:30: Introduction to Blueprint for Permanent Weight Loss The chapter introduces the concept of permanent weight loss by focusing on achieving the desired weight through losing fat rather than lean mass. The speaker shares personal after-photos as evidence of the difference between weight loss through fat loss and lean mass loss. The chapter outlines the four key areas essential for achieving permanent weight loss, starting with 'outcomes', and aims to educate on avoiding incorrect weight loss methods that do not lead to the desired 'right photo' results.
• 00:30 - 01:00: Common Pitfalls in Weight Loss The chapter "Common Pitfalls in Weight Loss" discusses frequent mistakes people make while attempting to lose weight, emphasizing the issue of losing muscle instead of fat. It shares a personal anecdote of the speaker and their co-coach Lucy who encountered this problem, highlighting how much longer it takes to regain muscle than it does to lose weight. The text promises to provide a blueprint to ensure effective weight loss by starting with proper tracking methods.
• 01:00 - 03:00: Understanding Weight Fluctuations and Tracking Progress In this chapter, the emotional journey of monitoring body weight is explored, specifically the daily fluctuations that might occur. The narrative shares personal experiences of how weight can vary by several pounds overnight, posing a psychological challenge. Important insights are provided into the nature of these fluctuations, explaining that significant daily changes in weight are not due to fat but rather to other factors like water retention or food weight. The significance of understanding the distinction between fat storage and lean body mass like muscle and bone is emphasized.
• 03:00 - 05:00: Aligning Head and Heart for Lasting Motivation The chapter discusses the concept of fluctuations in body weight due to various factors like water retention, glycogen storage, and waste elimination. These fluctuations can occur daily, causing variations in weight that might not necessarily indicate changes in body fat.
• 05:00 - 08:00: Developing Personal Vision and Inversion Technique The chapter discusses the importance of evaluating fat loss over an extended period, such as a week, to get accurate insights. It emphasizes the significance of understanding the balance between losing fat and lean mass. For those losing more lean mass, it reflects on the emotional challenges, such as guilt and frustration if due to personal failures, or discouragement when the outcome persists despite following the correct methods. The narrative suggests perseverance as the solution, recognizing the psychological hurdles in maintaining motivation.
• 08:00 - 10:00: The Role of Skills and Abilities in Motivation The chapter explores the interplay between skills, abilities, and motivation. It begins with an anecdote on personal struggles with motivation, demonstrating how initial efforts motivated by self-shock and discipline did not yield desired results. Sources such as books on willpower were consulted, revealing an alternative perspective was needed. The chapter introduces an illustration comparing 'head' and 'heart'. 'Head' represents goals and values, while 'heart' represents our desires. The harmonious overlap of the two leads to well-being. However, the chapter poses a question on the implications when these elements do not align.
• 10:00 - 16:00: Effective Actions and Habits for Weight Loss Discrepancies between one's heart and head can lead to stress and even cause burnout, making it difficult to reach targets, including weight loss goals. Achieving goals without internal alignment may not bring happiness, and it's noted that within 5 years, 80% of people who lose weight regain it. This is often due to a reliance on sheer willpower rather than an alignment of actions with true personal desires. Establishing a personal vision is recommended to better align efforts and values.
• 16:00 - 20:00: The Science Behind Different Diets and Designing Your Own The chapter delves into the science behind various diets and guides on crafting a personalized dietary plan. It emphasizes the importance of actions over thoughts in achieving personal goals and well-being. Several conceptual frameworks are explored, including Simon Sinek's Golden Circle, Mind Well's Life Book, and acceptance and commitment therapy's values exercises. The author suggests focusing on identifying problems rather than inventing solutions, highlighting inversion as a powerful technique, hinting at its five-step process.
• 20:00 - 25:00: Importance of Exercise in Weight Loss Journey The chapter titled 'Importance of Exercise in Weight Loss Journey' discusses steps to evaluate different areas of life: Health, Social, Leisure, and Work. It encourages readers to identify their worst nightmares in each area as a way of understanding the impact of not maintaining these aspects. For example, the transcript discusses a personal scenario related to Leisure, where the inability to travel and explore cities like Lisbon would not only cause frustration but also affect personal relationships. The chapter aims to highlight how these insights can help maintain motivation in a weight loss journey.
• 25:00 - 31:00: Managing Challenges and Adjusting Strategies The chapter emphasizes the impact of being overweight on experiencing intensified nightmares, using the metaphor that our bodies are vehicles for living life.
• 31:00 - 36:00: Understanding Body Reactions like Hunger and Energy The chapter discusses the concept of motivation by introducing a third component - skills and abilities. It uses the example of a tennis player who is motivated but lacks the skills to succeed. Additionally, it introduces the concept of 'flow,' a state described by Hungarian researcher Csikszentmihalyi as the secret to happiness. The chapter also hints at exploring how to achieve flow in the context of losing fat.
• 36:00 - 43:00: Influence of Mind and Cravings on Weight Loss The chapter discusses the common advice given for weight loss, such as eating smaller portions, cutting sugar and carbs, exercising daily, and sleeping more. Despite the simplicity of these actions, many find it difficult to adhere to them consistently for long periods. The author shares personal experiences of reducing soda consumption and increasing exercise and cooking activities, yet frequently encountering setbacks, particularly during weekends.
• 43:00 - 45:00: Addressing Self-Sabotaging Thoughts and Identity Loss This chapter discusses the challenges faced when dealing with self-sabotaging thoughts and feelings of identity loss, particularly in the context of weight loss. The speaker compares their experience with attempting massive changes, like going from a sedentary lifestyle to running a 10K instantly, and explains the importance of gradual and sustainable progress. They emphasize learning from a typical 10K training plan, highlighting three essential principles that can also be applied to weight loss. The chapter underscores the need for a step-by-step approach, rather than overwhelming oneself with unrealistic expectations.
• 45:00 - 49:00: Embracing Natural Motivation Cycles This chapter discusses the concept of embracing natural motivation cycles in the context of training for a 10 km or 6-mile run and body fat loss. It emphasizes starting with small, manageable goals and gradually increasing them over time. The approach involves mapping specific habits to different body fat percentage stages: starting with minimal habits for higher fat ranges and gradually adopting more as one becomes leaner. Additionally, the chapter mentions the importance of varied workouts, including cross-training, hill runs, and interval training, to prepare for different terrains and enhance weight loss.
• 49:00 - 52:00: Diagnosing and Removing Bottlenecks in Weight Loss This chapter focuses on the principles of diagnosing and removing bottlenecks in weight loss. It emphasizes the importance of maintaining consistent habits even during challenging times such as stressful work weeks or holidays. The chapter stresses that without adhering to the first principle, it's hard to succeed. Additionally, it highlights the necessity of recognizing when to take mental breaks and adjusting plans according to circumstances to facilitate effective weight loss. Further details on implementing these principles are mentioned to be covered in subsequent sections.
• 52:00 - 55:00: Conclusion and Additional Resources The chapter wraps up by discussing the importance of creating achievable plans before the week's start, hinting at further detailed strategies in a previous section referred to as 'room three.' It introduces the concept of the 'actions floor,' focusing on nutrition, and touches on the overwhelming variety of diets that seem unrelated and competing for the title of the best or most truthful diet. The author shares a personal anecdote about trying the paleo diet and the challenge of maintaining it during the holiday season when temptations are high, highlighting the difficulty of sticking to strict dietary rules in social and family settings.

The ONLY Video You Need To Watch To Lose Weight Transcription

• 00:00 - 00:30 [Music] this is the full blueprint to losing weight forever and I'm going to walk you through the four areas you absolutely must build to lose weight permanently the first floor is outcomes and we're going to start with how to not lose weight the wrong way in these after photos on mine at the same gold weight I look fluffier on the left because a third was fat loss while the rest was lean mass loss while in the right photo I got to my goal by almost entirely losing fat we all want the right photo and yet the majority of the diet and
• 00:30 - 01:00 workouts out there caused the left photo here's my co- coach Lucy who also fell into the same trap and it's not just us a huge number of people losing weight fall prey to most of their weight loss not being fat loss and then because muscle is way harder to put on it takes double the time to fix this mistake than it did to lose the weight in the first place but worry not this blueprint will make sure you end up as the fit lean after photos starting with the second room on the outcomes floor tracking correctly you must have noticed that if you weigh yourself daily your weight
• 01:00 - 01:30 fluctuates a lot even by as much as 5 lb if you're like me this feels like an emotional roller coaster where I'm thrilled by 1 lb drop one day and then the next day inexplicably it's up by 3 lb so all the watching my food and exercise I did yesterday didn't count or did it count but not enough should I be watching my eating even more exercising even more the mystery is solved when we break down weight into fat versus lean mass the fat you have stored doesn't fluctuate much day to day and neither does muscle muscle and bone mass but the
• 01:30 - 02:00 other part of lean mass water glycogen poop weight Etc fluctuates a lot dayto day this is why you can see it awesome 2 lb drop after good bowel movement or why after having dinner out last night you see a sudden increase in weight it may not be fat gain but how can you tell three things one after this video use the calculator Linked In the description below to calculate your fat versus lean mass two stop focusing on your weight number and start focusing on comparing your fat versus lean mass change if
• 02:00 - 02:30 you're losing more fat than lean mass then you're making progress and last expand the window over which you evaluate fat loss to one week you can do this by either checking in once a week or measuring daily but taking a 7-Day average to smooth out the fluctuations but what if you're losing more lean mass than fat if this was happening because I stopped doing the right things I would feel guilty and frustrated with myself or if this was happening despite me doing everything right then i' get discouraged in either case I knew the right thing was to keep trying and yet I'd lose motivation and quit until the
• 02:30 - 03:00 next time I weigh and shock myself into trying again it was like I couldn't help myself I read books on Willpower and discipline turns out I was barking up the wrong tree and what comes to to your mind when you see this little illustration head and heart head is associated with our goals and values and heart is associated with what we really like we also find that the overlap section is associated with Harmony and well-being but what if the two circles are don't align
• 03:00 - 03:30 research has shown that discrepancies between head and heart lead to stress and burnout and they may make it harder to reach our goals in fact even if you reach your goal that are not supported by your heart this may not lead to happiness this is why after 5 years people tend to have regained 80% of their weight back they lost weight by OV exercising their willpower instead of aligning their actions with their head and heart but how do we align our head and heart develop your person Vision if
• 03:30 - 04:00 you're like me you think you already have this you want to look and feel great but the litmus test isn't what we think but what we do after trying many different methods to create my personal Vision like the Golden Circle by Simon sck mind Well's Life Book acceptance and commitment therapies values exercises and many more the best approach I found is to harness our brain's natural tendency towards paranoia we are way better at finding problems than inventing Solutions the simple but powerful way is inversion it has Five
• 04:00 - 04:30 Steps step one note down the four areas of life Health social Leisure and work step two write down for each area what would be your worst nightmare for example for leisure I love traveling and so not being able to explore a city like Lisbon whose amazing spots are mostly accessible by foot would leave me feeling frustrated which then bleeds into my relationships where being unable to share those experiences with friends and family who are able to explore and travel would leave me feeling like I'm standing out of frame watching others live life step three add how continuing
• 04:30 - 05:00 to be overweight worsens your nightmares after all our bodies are the vehicles through which we live life step four take your worst nightmares and invert them for example inverting my leisure nightmare means I have the body to backpack travel and explore the world fully and step five reread your answers every week to refuel your why edit your answers when you have more details to add or remove scenarios that don't resonate anymore who you want to be and the life you want to live is a process of constant Discovery so expect to be working on this little by little every
• 05:00 - 05:30 week but we're still missing a very important piece there is a third component to our motivation imagine the following scene a guy is playing tennis he seems highly motivated so head and heart is not an issue here but he misses the ball what is this tennis player lacking skills and abilities so we need to add a third circle to the model I call it hand chicksen Mii a Hungarian researcher called this experience flow and he suggested that flow is the secret to happiness how to achieve flow while losing fat is what the rest of this
• 05:30 - 06:00 video covers starting with floor two of the blueprint actions you must take to achieve the body and life outcomes you just said the actions seem plastered everywhere eat smaller portions cut sugar maybe cut carbs exercise every day sleep more these sound simple and yet if you're like me impossible to stick to for 6 months let alone the rest of my life I'd go from drinking three cans of soda a day to once a day from exercising zero times a week to three times a week from cooking one meal a day to two but I kept failing a lot due to weekend
• 06:00 - 06:30 brunches or crazy work weeks I'd wonder why can't I stick to anything the problem was I was approaching weight loss like going from couch to a 10k run in one day just like weight loss a 10K seems simple I put one foot after another and keep going but no doubt at the end of it my body and mind will be wrecked and I won't be walking at my normal speed let alone running a 10K soon after this is a typical 10K training plan and there are three principles we can learn from it for weight loss one it builds over a course
• 06:30 - 07:00 of months towards a 10 km or 6 M run principle being to start small smaller than you think you can do and add to it in small increments over time for fat loss these are stages that map your body fat percentage the habits are small when you're in the overfat range then expand or pick up more habits as you get leaner I will be covering what they are in the next two rooms two it doesn't consist of only running flat you cross train you run Hills you run interwall principle being you're training yourself for all kind of terrain which where weight loss
• 07:00 - 07:30 means training to stick to your habits across all kinds of weeks stressful work weeks holidays I'm sore and don't want to exercise weeks and so on without following principle one this principle is impossible to nail more details on how to do this coming in the next two rooms and third there are rest days and there are days where despite doing a longer run the previous week you go back to a shorter run for weight loss this means realizing proactively when you need a mental break from weight loss or if you're about to face a week where sticking to your full plan is impossible
• 07:30 - 08:00 then before the week even starts you scale back to an even smaller but doable plan how do you do this is covered in room three but first we start with the second room on the actions floor nutrition all the diets out there seem like separate unrelated approaches where one of them must be the truest of them all paleo was all the rage when I was losing weight so I decided to try that I lost weight but the month later the holidays were upon me and saying no to gingerbread turkey and Cake felt like punishment because I wanted to eat with my family is that a crime I could have
• 08:00 - 08:30 jumped back onto paleo after the holidays but I kept thinking what would be different next time I'm on holidays I couldn't come up with an answer that honestly reassured me the same wouldn't happen again and so started the chase of the one weight loss plan truest of them all I looked into keto next and just like paleo since it slashed carbs by a lot it would majorly impact all holiday vacation and social eating I felt I would repeat the same cycle of weight loss but fall off afterward then I looked into intermittent fasting which didn't ask to cut anything but meals so
• 08:30 - 09:00 I thought that's easy I used to eat only a banana for breakfast so I skipped that but then lost no weight some Googling told me it must be my biggest meal that I cut for intermittent fasting to work which for me was dinner but that would again cause my paleo SL keto problem so I skipped lunch instead weight loss begins again but then after 3 weeks of skipping lunch I felt lethargic and less productive which made me stressed about the work piling up because I was slower now this meant I'd end up eating pizza and sleeping late as I try to cram in
• 09:00 - 09:30 fun time before work stress starts again tomorrow at this point I started looking at macros but then remembered tracking one number calories was tedious and difficult to stick to let alone trying to track three numbers and thread the needle through all three all right final score all caused weight loss when I stuck to them but none I could stick to for a whole year feeling confused and helpless and being a science nerd I turned to textbooks to understand what to do the science made me realize there isn't one weight loss plan truest of
• 09:30 - 10:00 them all but rather each diet can be thought of like a building their shapes look totally different but the science behind them is identical which is why they all work when we can stick to them let's start with the science here's Dr Peter ATA explaining the three main diet types to lose weight you can directly restrict the number of calories you're eating you can start to restrict macronutrients that's what most diets are doing I'm not eating sugar I'm not eating carbs I'm not eating fat and then you have time restriction or what people call intermittent fasting so all diets
• 10:00 - 10:30 work because of one reason you're consuming fewer calories but what about a diet like keto which doesn't restrict calories and in fact tells you to eat more fat which is 9 calories per gram while telling you to reduce carbs which is 4 calories per gram this should in net cause you to eat more calories right here's Dr Peter ATA again explaining why that doesn't happen are all calories created equal from an energy balance standpoint sure if I give you 1,000 calories of Coca-Cola versus 1,000
• 10:30 - 11:00 calories of steak it will have the same impact on your energy balance but it won't have the same impact on your appetite and your ability to subsequently eat meaning after the 1,000 calories of Coca-Cola or 1,000 calories of fries you're going to be hungry again way sooner than after 1,000 calories of steak this difference adds up over the day where the fries day is likely to be an overc calories day while steak day is an under calories day but since keto slashes carbs like fries junks sweets bread and nearly all processed foods
• 11:00 - 11:30 which are low satiety and thus we tend to overeat while stacking our kitchens with only Foods we tend to eat just enough off because we get full on them more easily you end up indirectly having more underc calorie days on keto even if you're eating more fat because you eat more infrequently and just enough this is how all low carb diets and even how the weight washer point system works but what about the effects of hormones on weight loss hormones alongside stress digestion sleep Etc affect the calories out part of the equation it's not just
• 11:30 - 12:00 exercise that affects calories out and I'll cover the other factors in floor 3 but for now know that hormonal conditions like menopause PCOS Etc can lower how many calories you burn which is why the same calories in amount that causes weight loss for a person without a hormonal condition may not work for you so ultimately it still boils down to figuring out your personal calorie balance AKA maintenance calories and creating a slight deficit from that now that I understood the science I realized I could design my own building one in
• 12:00 - 12:30 which I could live in and stick to Forever step one after this video use the calories calculator Linked In the description below to know your maintenance calorie and start with 11 to 15% deficit you want to average this over a week each individual day doesn't matter having coached over 700 people I have found this deficit to be sufficient for fat loss with near zero lean mass loss and sustainable to the degree of principles 1 and two in the fourth area the stairwell I will cover how to tune this Target weekly to be closer to your body's actual calorie balance if you're
• 12:30 - 13:00 someone who gets hungry earlier than 4 hours after your last meal add on a greater than protein Target of 17% of your calorie Target and split the total protein you need to eat across all of your meals step two after this video use the body fat calculator Linked In the description below to know your body fat percentage and therefore your body fat stage at each stage there's 20% of effort that will yield 80% of results this is a universal principle called the pero principle which has been found to apply to everything from agriculture to
• 13:00 - 13:30 waste management after this 20% Point diminishing returns strike where every extra unit of effort yields less and less additional results but for weight loss I'd argue it's negative returns because of how unsustainable the plan becomes failing principle to entirely which means regaining your lost weight and perpetually yo-yoing if you're in the unhealthy stage your 20% effort must be focused on trimming down junken sweets but just enough to meet your calorie Target look at where in your day or week you canum the most junken sweets
• 13:30 - 14:00 and only focus on reducing that episode by 15% rest of the time you can eat as you do now by the time you get to the acceptable range you will have built a habit of reduced junk and sweets eating and thus freed up brain space to work on creating the habit of having one to do whole food high nutrition meals per day on average then in the good range it extends to two to three whole food high nutrition meals per day on average now what about exercise I think exercise is the single most important longevity drug we have Bar None most weight loss plans
• 14:00 - 14:30 told me exercising three times a week was minimum I started with group fitness classes at my gym which went great the first few days but I noticed I was also hungrier than normal throughout the week I will powered my way into ignoring my Hunger during the weekdays but things always went sideways during the weekend I thought to myself well I'll just exercise extra this coming week but then when I exercised extra I was also extra hungry which created a vicious reward punishment cycle between exercise and food it also didn't help that deep down
• 14:30 - 15:00 I knew I wouldn't be doing these workouts if it weren't for weight loss the problem is how exercise is defined for us listen you'd have to put an hour of that into steady state aerobic training zone two you'd have to put an hour into strength training you'd probably want to put 20 minutes or 30 minutes into high-intensity aerobic training and then the remainder of that time into some of the stability training if you're like me you hear this and think let me break out my heart rate monitor notebook and pen and Design This
• 15:00 - 15:30 precise super optimized exercise plan what's missing from this lab generated exercise plan fun the most important ingredient for sticking to exercise consistently for the rest of your life and the surprising thing is the clinical explanation does not exclude fun steady state aerobic training Zone 2 this could just be walking with some hills or stairs and Route biking kaying dancing and any sport that has you moving constantly fits into this high in intensity Arabic training while you
• 15:30 - 16:00 could bang out a hit session it may be more fun to play tennis pickle ball row kickbox or any sport that causes bursts of activity with periods of low intensity while this may not be lab perfect I'd look forward to these regardless of weight loss benefits and ultimately consistency beats lab perfect but infrequent sessions every single time stability these don't need to be Physical Therapy type exercises yoga and taichi are more fun examples strength training Studies have shown that for
• 16:00 - 16:30 General Health and Fitness two full body 30 to 50 minute workouts give 84% of total benefits also some not all of these sessions can be sports like bouldering climbing wrestling don't think exercise think play go back to your life goal outcome and start on the activities you listed there but doing all of this at once is a lot it violates principles one and two so if you're someone who is doing little to no play right now and don't have any movement you enjoy for itself this is this is the minimum dose for fat loss in the
• 16:30 - 17:00 unhealthy range all you need is 6,000 minimum steps a day on average this won't get you hungry and perpetuate the reward punishment cycle and yet is sufficient to Aid your fat loss in the acceptable range aim for 10,000 steps a day and one to two sessions of a sport or movement you enjoy and aligns with your life goal outcome notice the slow progression where you're in lock step leveling up your eating habits with your movement habits this counters slipping into the reward punishment cycle in the good range add 1 to two full body
• 17:00 - 17:30 strength training sessions a week and 1 to two sessions of stability training which could be yoga taii or if you like Physical Therapy style exercises but what about holidays and high stress weeks where even these simple actions become difficult I'd start off meeting my calorie Target perfectly and doing my workouts but then inevitably a work deadline would drop that had me working late and my late line Cravings on high I'd also skip tracking a day and the next day felt it was too much to catch up so I would fall off the wagon or on holidays I try to track everything I'm
• 17:30 - 18:00 eating but honestly I don't know what's accurate tracking for all these new foods not to mention sticking to my target is hard when faced with tempting new foods to try that I don't get at home this is where principal 3 swoops in to save the day you have an onramp plan but what you also need is a low ramp and an off-ramp plan on days where you feel drawn to skip things but can see yourself do a quick thing select the low ramp plan for eating this is hitting your maintenance Target and forgetting about protein or whole food meals for that day for workouts in the unhealthy
• 18:00 - 18:30 range it's walking in your home even if it's just 2 minutes in acceptable range slash it down to 6,000 steps in the good range do the 6,000 steps and just one set of exercises so you're done in 15 minutes and on days you aren't confident you can do even a quick thing select the offramp plan for food skip tracking and pick a speed bump that slows your eating down pick one for before eating like drinking one glass of water first before having each meal and pick one for during eating like using a small bowl and sitting at least 3 ft away from the big
• 18:30 - 19:00 containers of food so you have to get up to get more servings allowing you time to connect with your satiety workouts you can skip them all together anything you do here is bonus on an off-ramp day now we're on to the third floor reactions without which you will not succeed no matter how perfect your outcomes and actions the first category is your body reactions hunger being a big one when I was losing weight I was under the impression that being hungry was bad and if I got hungry I would eat just enough to save off theung for a few more hours I also noticed that when I
• 19:00 - 19:30 started most diets I didn't get hungry much it was only after weeks that suddenly I'd be ravenous instead of fighting hunger I should have been working with my body because hunger is an important indication that my body is about to start getting rid of muscle instead of fat if I was getting hungry about 3 and 1/2 hours after my previous meal then that is normal and desired if I'm getting hungry earlier than that then I didn't eat a nutritious enough meal and I need to fix that by adding 10 to 20 g of protein to that meal and if I'm not hungry even after 4 hours I
• 19:30 - 20:00 probably overate and I should ideally only eat again if I feel discomfort in my abdomen which I can point to I should also reduce the frequency of such big meals I also didn't know that hunger is cumulative it's like building debt which all of us collect while losing weight but just like you don't want to pick a mortgage interest you can't pay off every month and end up in foreclosure you also don't want to ACR calorie debt so quickly that your body freaks out and slams the brakes on your calories out AKA your metabolism the 11 to 15% deficit we talked about prevents this
• 20:00 - 20:30 but it was based off a calculator your actual maintenance calories may be higher which we have found to be the case for 10 to 15% of our clients in this case you'll find that despite having nutritious high protein meals you still be hungry sooner than 3 and 1 half hours after a meal if so you want to ignore what the calculator says and instead adjust incrementally I'll cover how in the staircase part of the blueprint the second big factor is energy or stress just like my energy fell off a cliff during intermittent fasting big drop in energy from your normal is possibly a symptom of eating
• 20:30 - 21:00 not enough or exercising too much possibly because low energy can occur due to factors like higher stress days and have nothing to do with your new fat loss habits how do you tell the two apart your body will reveal if it's likely not do your fat loss plan by gaining fat while dropping lean mass for two weekly check and straight this is such a bizarre Trend that first you want to check the batteries in your scale and tape measure and make sure the tape is not lost its elasticity if all that looks good then your body is in a catabolic State and you need to back off
• 21:00 - 21:30 on everything crank up your calories to maintenance reduce exercise to just walking at a low intensity Pace prioritize at least 8 hours of sleep every night and take action to reduce stress if your body is not in a catabolic State then up your calories by 7% for next week and see if that helps if not up your protein by 7% for the week after throughout these weeks focus on getting at least 8 hours of high quality sleep another factor is period And even men seem to go through a monthly pattern where the same actions cause stalled or slow fat loss for a
• 21:30 - 22:00 week I have no idea what is the cause but the pattern is present all across the data the thing to do is track fat loss alongside where in the month you are and observe when it causes wonky results so on those weeks you know not to take the numbers as seriously and wait for results over 2 weeks before drawing any conclusions speaking of wonky results you must have noticed big weight gain after eating out or having soup the day before or sometimes you eat out and next day there's a big weight loss it seems random and it made me question if I knew what I was doing if
• 22:00 - 22:30 you're tracking correctly you'll see that the big weight loss or weight gain is mainly lean mass fluctuation your fat mass will correspond to your meeting or not your calorie Target for the week but it's possible you may see a change in fat Mass that's opposite of what you'd expect given your calorie average for the week if you do and if you had a big carb or sodium or calorie day the day before consider these wonky results and persist till next week before drawing conclusions going deeper into effects of eating digestive issues are cause for lower calories out because it causes
• 22:30 - 23:00 chronic inflammation this in turn not only causes bloating and even skin conditions but also opts the chances of storing fat digestive health is out of my area of expertise so I can only advise to keep a food journal with digestion and skin symptoms annotated alongside identify your most likely inflammatory foods and experiment with replacing it with other Foods idy ones you already know don't cause problems and lastly sleep has a massive impact on your calories out here's a graph of my co-o Lucy where 2 weeks of bad sleep
• 23:00 - 23:30 required a whole week of recovery before she could start losing fat again this is because if you sleep poorly your hunger and Cravings double the portions you eat all to double and after 14 days of foror sleep I would be 30% more likely to store them as fat combine all of this and you've made fat loss 500% harder on yourself just by not sleeping well I've tried at least 33 different sleep hacks in the past I used to go straight from work to TV or phone to trying to meditate myself to sleep this never worked because that's like treating my
• 23:30 - 24:00 brain like an onoff switch when it's actually a dimmer what I found to work best is to empty my mind from work then fill my attention towards my body by doing an activity I enjoy like dancing or walking with friends and then drain my physical energy by stacking the minimal set of mindful practices I enjoy leading all the way to bedtime with that we move on to the most ignored but make or break category of reactions our mind it is the source of willpower motivation and belief and without it being on our side no perfect outcomes actions and
• 24:00 - 24:30 body reactions will win Cravings are a great example of how I can be tracking correctly doing actions that feel stupid leasy have all my body reactions in check and yet an insatiable desire for ice cream after dinner can wreck the whole day or I'm at a restaurant and I must order wine to feel like I'm truly relaxed if I meet friends it must be over food because that's how I feel connections are made as author James cleer says in his New York Times bestselling book Atomic habits Cravings happen because we associate feelings we want to achieve relaxation relief from stress
• 24:30 - 25:00 celebrating a good day connecting with people with specific Foods it feels like we don't know how to achieve that feeling without the right Foods the good news is by having a clear and compelling life outcome and doing the right actions for your body fat stage you'll find that your Cravings have already slashed to a fraction of what they tend to be and if you do have cravings expand the time between feeling it and eating your crave food speed bumps like drinking a glass of water before going for the Crave food or saying out loud I'm about to eat food
• 25:00 - 25:30 out of Cravings before doing it reduces eating out of Cravings the goal isn't to eat out of Cravings zero times it's to eat at least twice more out of hunger than Cravings while meeting your nutrition Target a big trigger for Cravings can be self-sabotaging thoughts there are three main buckets of this the first is justification this includes moral licensing like I've been so good I deserve some ice cream another is avoiding discomfort by doing fat loss habits you find easier like eating Whole Foods or exercising
• 25:30 - 26:00 while ignoring the actual habit that will cause fat loss meeting your calorie Target which leads to the dangerous belief of I eat so healthy or I'm doing so much and yet don't lose weight my body must be broken when the real reason is you're just not doing the needful and the last happens during procrastination or times of boredom where you say eating is important to fuel myself for this big project so you go eat food as a way to delay facing the discomfort of starting on the big project the second bucket is lacking self-esteem it includes not
• 26:00 - 26:30 feeling like you deserve to lose weight with thoughts like I'm getting what I deserve it's too hard what's the point another is fear of failure where thoughts like what if I don't succeed make you not fully commit to the plan so you have do the actions which of course causes failure and reconfirms the belief that you were going to fail anyway fear of failure can go hand inhand with fear of judgment like my friends will roll their eyes when they hear of my yet another weight loss attempt or what if I'm not fun anymore and the last bucket
• 26:30 - 27:00 is identity loss pure staying overweight is a positive thing this could be because of safety where you fear the attention you'll get from losing weight another is if you have family or friends who are similarly overweight and your size is part of what makes you fit in and lastly you may fear losing the ability to point to being overweight as the reason undesirable events happen to you like I don't go on dates because I'm overweight or I didn't get that promotion because I'm overweight when these thoughts reach their Peak you will find Cravings to be un stoppable binge and then fall off the wagon for months
• 27:00 - 27:30 and keep repeating the cycle wondering what you're doing wrong tracking in your check-ins which bucket and specific self-sabotage script you're falling prey to will slash these instances by half or more and then you'll need to play Devil's Advocate to your thought pattern for example if you have a belief like I've been so good I deserve ice cream then the counter question would be how does eating ice cream not serve me take a minute to record a voice note on your phone with your answer and then go for the craving if you still want to do this consistently and you'll find it all
• 27:30 - 28:00 boils down to three to five scripts that run in your head automatically you'll start thinking ah another one of those is happening which will start detaching rational you from irrational you and make reprogramming your actions easier but what about when you lose motivation is that self-sabotage if you're like me you've thought it is I hir a personal trainer coach and even recruited a friend at different times to hold me accountable yet after a big brunch or during High work stress weeks I fall off anyway and my accountability buddies
• 28:00 - 28:30 would start feeling more irritating than motivating I even signed up for an accountability site where my money goes to a charity I don't believe in if I don't do my habits and after the first time it happened I stopped using the site altogether my mistake wasn't thinking external accountability and internal accountability or what we call motivation have the same natural pattern forcing my motivation to match external accountability is understandable but unnatural instead I need to work with the natural es and flows of my motiv motivation at your check-ins score your
• 28:30 - 29:00 motivation and when it's getting low upfront op for the low ramp or off-ramp plan until your motivation score comes back up all of this is a lot to keep in check and doing all of it at once violates principle one so how do you know what is the 20% to work on that will produce 80% of your results actually the first question is do you even have a problem as your history probably shows even when you haven't had all of these 100% aligned you've made progress our bodies don't need Perfection they need just enough the actions and reactions to be right to
• 29:00 - 29:30 lose fat and you'll be surprised how few the just enough is here's the Benchmark if you're losing .5 to 1% body weight per week on average over 2 weeks or if you're losing 1 to 3% body fat per month on average over 2 months while losing more fat overall than lean mass keep doing exactly what you're doing heads up on two things one these are the three main patterns of weight loss we have seen across our 700 plus clients don't be alarm at these points write it out this is why all benchmarks are on
• 29:30 - 30:00 average not every week or month and you have the body fat Benchmark to double check if you're truly stuck two heads up that you're going to feel like you should be doing more here's a post from one of our clients saying this other clients replying that they felt exactly the same but also that it works resist the urge to fix things that aren't broken but what about situations when you're not meeting benchmarks to diagnose what to do the best approach is a systems thinking methodology called theory of constraints we identify the most important limiting factor standing
• 30:00 - 30:30 in the way of progress and then systematically improve that constraint until it no longer stands in the way in contrast most weight loss plans will not even look into your reactions meaning at least a third of your factors are ignored then for factors they do look at they will have you nailed three times a week workouts eat to a tea to a meal plan or macro and reduce junk and sweets drastically but maybe your barrier is not even your actions but your reactions or if your actions were the problem cranking it to the Max it asks for Perfection which is impossible to
• 30:30 - 31:00 sustain for a month let alone the rest of your life instead what you want to do is first identify your most important limiting factor or bottleneck start with your actions and see if you met all of your targets if not then look into your reactions to diagnose which of them is the number one culprit for your not meeting the actions watch the part of the video that's about that reaction and settle on one thing to try for the next week to mitigate it and a week later do this process again or if you did meet the actions but still see the right outcomes watch the action section of
• 31:00 - 31:30 this video again and decide on one action to change for next week only then a week later do this process again I'll be upfront it will take many experiments to unblock yourself because the list of problems can be lengthy there are eight different body outcomes possible your life outcome statement may not be compelling enough meaning you keep falling off despite making progress correlating body outcomes with just how much to adjust your calorie protein and workouts takes many iterations and of course navigating your reactions ESP especially mind reactions can be appe pealing and onion exercise where each
• 31:30 - 32:00 progress reveals more and more blocks to tackle you have two options one if you want me to help you shortcut through all the trial and error so you can get to your goal body and life quicker with peace and ease then watch the 5 minutes sneak peek into my badass body boss program in the description and comments below to gauge fit this program has worked for moms with kids and no time busy professionals constantly interrupted by work people with unstoppable Cravings people who fall off the Wagon on weekends people who couldn't stick to weight loss before us
• 32:00 - 32:30 it's worked for people with menopause PCOS thyroid problems people have gone into remission from type 2 diabetes people have lost weight so they could get pregnant if you're sick and tired of weight loss consuming your thoughts and life and want to put it behind you once and for all check out the 5 minute sneak peek into my badass body boss program below or two if you want to DIY it then you don't want to ignore this video where I show the five Atomic habits that made sticking to my nutrition plan 10 times easier I lost 20 lb and 11 % body fat in a year and I've kept it off for
• 32:30 - 33:00 the past 9 years so you don't want to miss the complete step-by-step breakdown here and always remember you can do it