7 Proven Habits for Rapid Weight Loss (Even with a Busy Schedule or After Past Setbacks)

Summary

Dans cette vidéo, l'animateur partage sept habitudes éprouvées qui favorisent efficacement la perte de poids. Tout d'abord, il recommande de peser son poids tous les jours pour un suivi fiable et une meilleure motivation. Ensuite, il suggère de marcher 100 000 pas par semaine, ce qui peut être réalisé en ajoutant une heure de marche chaque jour après le travail. Il insiste également sur l'importance de limiter la consommation d'alcool et de se concentrer sur le renforcement musculaire pour améliorer la métabolisme et la sensibilité à l'insuline. Il propose également de remplacer les desserts riches en sucre par des alternatives riches en protéines pour un effet satieté plus durable. Enfin, il souligne l'importance de suivre et de mesurer sa consommation alimentaire pour éviter les plateaux. L'animateur encourage à adopter ces habitudes progressivement et de manière durable pour des résultats significatifs.

Takeaways

• 📝 Pèser quotidiennement est un outil puissant de responsabilité et de rétroaction qui aide à identifier les comportements et choix qui influencent la perte de poids.
• 🚶‍♂️ Marcher 100 000 pas par semaine augmente l'activité physique et favorise la perte de poids, même si cela implique de construire progressivement ce niveau d'activité.
• 🍷 Limiter ou éliminer l'alcool de votre régime peut favoriser la perte de poids, car l'alcool est un toxique pour le corps et peut entraver la perte de graisse.
• 🏋️‍♂️ Renforcer vos muscles tout en perdant du poids améliore la nutrition corporelle, la métabolisation et la sensibilité à l'insuline, favorisant ainsi la combustion de calories.
• 🍰 Trouver un substitut de dessert riche en protéines pour satisfaire vos envies sucrées tout en restant dans les limites caloriques recommandées.
• 🥚 Protéiner au moins une portion de protéines à chaque repas pour favoriser la croissance musculaire, la récupération et minimiser la perte musculaire pendant le processus de perte de poids.
• 📏 Suivre et mesurer vos portions de nourriture est essentiel pour une perte de poids régulière et éviter le plateau.
• 🤲 Utiliser la méthode de portionnement à l'aide des mains pour une approche simple et durable de la gestion des portions de nourriture.
• 🔥 La combinaison de ces habitudes peut avoir un effet cumulatif et créer un élan suffisant pour que la perte de poids devienne presque effortle.
• 👶 Pour les personnes occupées comme les parents, il est important de faire un changement à la fois et d'adapter les habitudes à leur mode de vie et leurs objectifs.
• 📈 Garder une trace de votre progression et de vos habitudes peut aider à maintenir la motivation et à ajuster les stratégies en fonction des résultats observés.

Q & A

Quelle est la première habitude recommandée pour perdre du poids rapidement?

La première habitude recommandée est de peser son poids tous les jours, ce qui agit comme un outil de responsabilité et de retour d'information, aidant à identifier les comportements et choix qui ont un impact positif ou négatif sur la perte de poids.

Comment la fluctuation du poids journalier peut-elle affecter la motivation d'une personne qui essaie de perdre du poids?

La fluctuation du poids journalier, qui peut varier d'une à six livres par jour en raison de facteurs tels que la charge intestinale, la rétention d'eau liée à la consommation de sodium et le stress, peut décourager une personne qui pese une fois par semaine si elle le fait le jour où son poids est plus élevé, la给她ant l'impression que ses efforts ne portent pas fruit.

Quelle est la deuxième habitude suggérée pour faciliter la perte de poids?

La deuxième habitude suggérée est de marcher 100 000 pas par semaine, en s'assurant de atteindre ce chiffre même en marchant un peu plus le week-end si nécessaire.

Comment la marche peut-elle aider à la perte de poids?

La marche est un excellent moyen d'augmenter l'activité physique journalière, ce qui contribue à la perte de poids en brûlant plus de calories. Cependant, il ne faut pas utiliser cela comme prétexte pour manger plus ou pour négliger d'autres aspects de l'alimentation.

Quelle est la troisième habitude recommandée pour une meilleure santé et une perte de poids efficace?

La troisième habitude recommandée est de réduire ou de limiter la consommation d'alcool, car même en petite quantité, l'alcool n'est pas favorable à la perte de poids ni à la santé globale.

Pourquoi la consommation d'alcool est-elle considérée comme un obstacle pour la perte de poids?

La consommation d'alcool est un obstacle pour la perte de poids car l'alcool est un toxique pour le corps qui affecte la partition des nutriments, la sensibilité à l'insuline et la métabolisation, et peut également favoriser la prise de poids s'il est consommé en excès.

Quelle est l'importance de la force dans le contexte de la perte de poids?

Le renforcement musculaire est important car il favorise la catabolisme des muscles après un entraînement intensif, améliiant ainsi la partition des nutriments, la métabolisation et la sensibilité à l'insuline. De plus, plus les muscles sont développés et conservés, plus le nombre de calories brûlées est élevé, augmentant ainsi le taux métabolique de base.

Quelle est la cinquième habitude suggérée pour une perte de poids efficace?

La cinquième habitude suggérée est d'éliminer ou de réduire la consommation de sucre et de trouver un substitut de dessert riche en protéines pour satisfaire les envie de sucre tout en restant sain.

Comment la consommation de protéines peut-elle aider à la perte de poids?

La consommation de protéines est essentielle pour la récupération musculaire, la croissance musculaire et pour minimiser la perte de muscle pendant le processus de perte de poids. Les protéines sont également le macronutrient le plus satieté et ont un effet thermique élevé, ce qui signifie qu'elles brûlent plus de calories lors de leur digestion comparées aux glucides et aux lipides.

Quelle est la septième et dernière habitude recommandée pour une perte de poids efficace?

La septième habitude recommandée est de suivre et de mesurer sa consommation alimentaire. Même si cela peut sembler fastidieux, la mesure précise de ses portions et la connaissance de sa consommation calorique est cruciale pour perdre du poids de manière soutenue.

Comment la méthode de portioning peut-elle aider à contrôler la consommation alimentaire sans avoir à peser chaque ingrédient?

La méthode de portioning utilise les mains comme outils de mesure, ce qui est facile à apprendre et à pratiquer partout. Elle permet de contrôler les portions de manière approximative sans avoir besoin d'un balance pour chaque aliment, ce qui rend la mesure des portions plus facile et durable à long terme.

Quelle est la meilleure façon de s'adapter à ces nouvelles habitudes pour une perte de poids efficace?

La meilleure façon d'aborder ces nouvelles habitudes est d'en adopter une à la fois et d'adapter chaque habitude en fonction de son corps, de ses objectifs et de son mode de vie. Il est également recommandé de chercher de l'aide ou de rejoindre un programme de coaching pour une meilleure guidance et de suivre un plan structuré.

Outlines

00:00

📈 Habits for Fast Weight Loss

Dans le premier paragraphe, l'accent est mis sur l'importance des habitudes à long terme pour la perte de poids. Les sept habitudes clés sont présentées, qui vont de la nécessité de peser quotidiennement pour la responsabilité et le retour d'information, jusqu'à la marche de 100 000 pas par semaine pour augmenter l'activité physique. L'auteur insiste sur le fait que ces conseils ne sont pas des solutions miracles, mais des moyens concrets d'améliorer progressivement son mode de vie et sa santé.

05:01

🚶‍♂️ Boosting Steps and Limiting Alcohol

Le deuxième paragraphe traite de l'augmentation du nombre de pas par jour et de la limitation de la consommation d'alcool. Il est suggéré de marcher 100 000 pas par semaine et d'inclure des activités de renforcement comme la musculation pour améliorer la santé globale. L'auteur discute également de la consommation d'alcool, soulignant qu'il est possible de le faire de manière modérée tout en restant en forme, en recommandant deux portions par semaine et en évitant de boire avec les repas.

10:02

🍽️ Portion Control and High-Protein Desserts

Dans le troisième paragraphe, l'auteur met l'accent sur la limitation de la consommation de sucre et la substitution de desserts calorifiques par des alternatives riches en protéines. Il propose des solutions pratiques pour satisfaire les envie sucrées tout en restant dans les limites caloriques. De plus, il souligne l'importance de la tenue de journal et de la mesure des portions pour éviter les plateaux de perte de poids et maintenir une perte de poids régulière.

Keywords

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Highlights

Weighing yourself daily is a powerful accountability and feedback tool that helps identify behavioral patterns and choices.

Daily weight fluctuations can occur due to intestinal load, water retention from sodium intake, and stress.

Focusing on a single habit like daily weigh-ins can lead to progress in weight loss.

Walking 100,000 steps per week is a recommended habit for weight loss, with an emphasis on gradual increase if needed.

An afternoon walk can serve as an unwinding routine and contribute to step count.

Combining walking with strength training, such as calisthenics, can help decompress the spine and stretch shoulders.

Maintaining a high total daily activity level aids in weight loss by preventing overeating and improving nutrient partitioning.

Limiting alcohol intake to two portions per week can help with fat loss and overall health.

Alcohol is considered a toxin for the body with no strict physiological benefits, despite myths about moderate consumption.

Focusing on getting stronger while losing weight improves metabolism and insulin sensitivity, aiding in fat loss.

Training to technical failure at least once per exercise ensures muscle engagement and growth.

Dropping sugar and finding a high-protein dessert alternative can help curb sweet cravings and support muscle recovery.

Protein is the most satiating macronutrient with a high thermic effect, aiding in calorie burning and muscle maintenance.

Keeping track of food portions is crucial for consistent weight loss, with a focus on sustainability and ease of practice.

Using hand measurements for portion control is a simple and sustainable method for tracking food intake.

Combining these habits can create compounding effects, leading to effortless fat loss.

Making one small change at a time is key to incorporating these habits without becoming overwhelmed.

Joining a support system like the daily Busy Dad newsletter can provide more in-depth guidance and help tailor habits to individual needs.

Transcripts

what is up homeworkout and bodyw

exercise DS in today's video I'll be

sharing with you the seven highest

leverage proven habits that will help

you lose weight fast I'm not talking

about temporary solutions and exercise

and diet Trends and fats simply for the

sake of novelty and entertainment this

video is probably about the things you

already know you should be doing but

you're not because you're keeping

yourself distracted waiting for the next

Quick Fix so if you want to stop doing

that and you don't want an easy solution

but an actual one keep

[Music]

watching habit number one is weigh

yourself in Daily and besides me

vouching for this there's even research

proving

it weigh yourself daily is a powerful

accountability and feedback tool it

helps you identify behavioral patterns

and choices that have a positive or

negative impact and it keeps you both

motivated and honest with your goal this

is something that is actually mandatory

for everyone in our coaching program and

we often see people make progress in the

beginning just by focusing on this one

single habit another thing to mention

here is how men's weight can fluctuate

often anywhere between one to even six

pounds per day this can be because of

variations in intestinal load but also

water retention due to sodium intake and

stress sometimes so imagine if you only

weigh yourself weekly and you having to

do that on a day that your weight is

fluctuating on the high end it can be

very easy to get discouraged thinking

that what you're doing is not working uh

and you know starting to sabotage

everything you've been doing so far uh

that's very common pattern we see on the

other hand though when you weigh

yourself daily and you focus on the

average of that as we do with our

trackers then you have a more reliable

metric habit number two is walk 100,000

steps per week

now even though my average Step per day

might be a little bit lower than that I

always make sure that I hit 100K by

working a bit extra if required in the

weekend last week the weather was great

which always helps with some extra

motivation for walking a bit more

although I never make bad weather an

excuse to not get my steps in and my

total step was

121,000 uh and that definitely showed on

the weight scale I did see an increase

in my weight loss so yeah walking uh is

definitely a great way to make sure that

you're you know uh putting in some extra

work to make your weight loss a bit

easier now if that sounds a lot at the

moment and you're walking average is a

lot less you obviously want to build

that up gradually uh what I do is every

afternoon after I'm done with work I

like to go for a one hour walk this is

my unwinding routine that is

unnegotiable I used used to struggle to

make time for this in the past but by

squeezing in 1 and a half hour of work

before 7:00 a.m. in the morning and

setting some strict boundaries across

the rest of the day uh I've figured out

uh how to do this at least most days you

know without skipping it during the

first half of my route I like to listen

to an audiobook as my mind slowly lets

go from work and all the stresses of the

day right now I'm listening to living an

untethered life which I highly recommend

mid out I reach a calisthenics Park

where I get in two dead H sets in order

to work a little bit on my uh grip

strength but most importantly to

decompress my spine and to stretch my

shoulders after a long day that involves

plenty of sitting and working on a

computer and on my way back I like to do

some mindful walking and after that some

retrospection you know reviewing my day

to see if there's something I can do

better tomorrow other than strength

training focusing on a high High total

daily activity can play again a big role

when you're trying to lose weight for

starters moving keeps you busy after all

you know the best way to overeat is

heading straight home after a winded you

know stressful day of course getting a

lot of steps doesn't mean that you can

eat a lot more that doesn't uh you know

mean that you can make excuses for

messing up your diet but it can make it

a lot more tolerable so there are all

kinds of ways that you can increase your

step count and I dive deeper into that

in a video that I've made specifically

for this topic uh another though new uh

relatively new at least habit that has

helped me easily boost my weekly step

count is Zone to work so if you struggle

to get enough steps during the day maybe

you know considering uh a slow 30-

minute jog which is usually about 5,000

or 5 and a half th000 steps or doing two

to three longer 40 to 50 minute jogs per

week can be an easy way to boost your

weekly step count without compromising

recovery from strength

trading habit number three is drop or

limit alcohol I'll be honest and I'll

say that I am a big fan of alcohol but

it's definitely not a friend of fat loss

and overall health all the serious

research nowadays shows that uh even the

whole class of wine per day thing is a

myth and there zero benefits to it from

a you know strictly physiological aspect

uh it's just a toxin for your body that

being said I also think that you don't

have to live a sterile life in order to

get in great shape and to be healthy you

know a reasonable limit of two portions

per week can work just fine especially

if you combine that with positive social

activities such as kicking back with

nice people I mean if Blue Zone people

like the carens can have wine every day

and live to 100 there must be something

to what the Greeks say ban Metron

Ariston which is basically everything in

moderation obviously I know that for

some people alcohol can be a whole

different problem and struggle and

sometimes cold turkey approaches work

better for some when it comes to uh this

topic so keep that in mind as well the

way I enjoy my two portions is by always

having a tri drink on an empty stomach

since uh it's an easy way to get a

little bit of a buzz without having to

drink too much that way I can enjoy my

beer kick back with friends after a long

week and uh you know also decompress

from stress as a personal rule I never

drink while eating because I find it's

easy to lose track that way plus you

know it doesn't really do anything for

you when you mix alcohol with food

instead I just switch to sparkling water

which um helps me feel like I'm not

missing out and uh I feel pretty fine

after that focusing on getting stronger

while trying to lose weight makes a huge

difference when your muscles are in a

catabolic state after a hard strength

workout everything in your body changes

nutrient partitioning meaning how your

body utilizes fuel improves your

metabolism increases due to the

temporary after burn effect also known

as Epoch insulin sensitivity increases

as well which means that your body

regulates blood sugar a bit better and

the more muscle you build and hold on to

the more calories you keep burning since

muscle tissue burns more calories at

rest than fat tissue increasing that way

your basal metabolic rate and helping

you burn extra calories throughout the

day even when you are not exercising

especially if you're a busy dad and your

workout time is limited you need to

train till technical failure during at

least one set per exercise of course the

key when training hard is perfect form

which is why we always ask for form

video check-ins from the people we coach

so if you train alone make sure you

record and review yourself often since

how you feel you're performing an

exercise and how you are actually

performing it can often times be a

completely different story you know even

for me nowadays sometimes I look at my

form for the videos that I shoot for

this uh YouTube channel and uh you know

I realized that I can do a little bit

better so uh yeah reviewing a video of

your Technique very very important habit

number five is drop sugar and figure out

a healthy high protein dessert instead

desser pack a ton of calories and

obviously are easy to overeat everybody

knows that so if you are a sweet tooth

kind of guy like me having an ideally

high protein alternative that hits the

spot can go a long way the way I calm my

late night sweet tooth is Greek yogurt

mixed with some whey protein and a bit

of dark chocolate shaving I prepare this

once a week it only takes 3 minutes and

that way whenever my sweet tooth craving

hits I get a portion in and I'm good

overall for fast results I would

recommend keeping your desserts anywhere

between one to maximum two portions per

week and also having those outside your

house protein is the most satiating

macronutrient with the highest thermic

effect meaning that you burn three times

more calories to break it down compared

to carbs and close to 10 times more

calories compared to fats plus when it

comes to maximizing muscle while

minimizing body fat again prein is Kink

you need it for recovery for muscle

growth and to minimize also muscle loss

especially when you're trying to lose

weight and yeah overall keeping protein

high is a no-brainer make sure you make

it a habit to include minimum one

portion with every meal and getting

worst case scenario four to five

portions every day lastly and not

leastly habit number seven is keep track

of your portions measuring your food

intake is crucial if you want to lose

weight consistently yes you will

probably lose some weight in the

beginning if you practice all the above

but sooner or later you will hit a

plateau so you know if you have no idea

of how much you are eating that's like

walking in the dark Now tracking

calories and measuring everything on a

kitchen scale gram per gam is probably

the most effective way to do this but

besides being impractical and in many

scenarios um probably not possible such

as when you're traveling when you're

eating at a restaurant it's also the

most most uh laborious and boring

Approach at least for me uh it takes the

joy out of food and therefore it never

ends up being sustainable for most

people especially busy DS hand

portioning on the other hand pun not

intended which is the system that we use

is super easy to learn and most

importantly easy to practice and

therefore sustainable in the long run

the only tools that you need are your

hands which you have with you all the

time anyway and once you stick to it for

a week it becomes pretty effortless all

right now the last 8 weeks I've been

losing steadily one pound per week or

about half a kilo per week and the

greatest thing about all this is that

it's happened almost effortlessly I

haven't experienced almost any hunger at

all other than the first 3 days I would

say when I switched from the calorie

Surplus to the calorie deficit you know

those first days are always a little bit

tricky but after that is it's been

smooth sailing uh I'm pretty happy with

where I'm at right now uh I might lose

one more pound Max but uh I'll try after

that to stay at the same weight and see

if I can recomposition a little bit so

see if I can lose a little bit more fat

and gain a little bit more muscle now

overall keep in mind that just

practicing one of these Habits by itself

will not have a huge and fast impact but

when combined together they can compound

and start building serious momentum to

the point that it will feel like fat is

just dropping effortlessly off your body

that being said said if you are starting

from scratch incorporating all these

together can be overwhelming plus

figuring out how to tailor each one you

know to your body your goals and

lifestyle can be tricky especially again

if you are a stressed busy dad the key

is making one little change at a time

and if you need more help with that make

sure uh that you join our daily busy dad

newsletter we go a lot more into depth

in all these things there there's a link

below you can uh click on it's just

going to take you two minutes that was

all for today as usual if you have any

questions make sure you let me know I

always do my best to get back to every

single one of you and I'll next

time keep on training