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

Summary

This video shares seven effective habits for fast weight loss, emphasizing accountability and consistency over quick fixes. Key habits include daily weigh-ins for feedback, walking 100,000 steps weekly, limiting alcohol, focusing on strength training, cutting sugar with high-protein desserts, and portion control. The host's personal experience and strategies offer practical advice for sustainable weight loss, especially for busy individuals.

Takeaways

• 📊 Weighing yourself daily is a powerful tool for accountability and can help identify behavioral patterns that impact weight.
• 🚶 Walking 100,000 steps per week can significantly contribute to weight loss and should be built up to gradually.
• 🍷 Limiting or dropping alcohol is essential for fat loss as it has no physiological benefits and can hinder progress.
• 💪 Focusing on strength training while losing weight helps to maintain muscle mass, increase metabolism, and improve nutrient partitioning.
• 🍰 Replacing sugary desserts with high-protein alternatives can satisfy sweet cravings without derailing weight loss goals.
• 🥗 Keeping protein intake high is crucial for muscle recovery, growth, and minimizing muscle loss during weight loss.
• 📝 Tracking food portions is vital for consistent weight loss and can be effectively done using hand measurements for sustainability.
• 🏋️‍♂️ Incorporating strength training to technical failure at least once per exercise can maximize muscle engagement and growth.
• 🚫 Avoiding sugar and focusing on protein for desserts can help control calorie intake and support muscle maintenance.
• 🌱 Starting with one habit at a time and gradually incorporating others can make the weight loss journey more manageable and sustainable.
• 🔍 The combination of these habits can create a compound effect, leading to effortless fat loss and improved health.

Q & A

What is the main focus of the video?

The video focuses on sharing seven proven habits that can help with weight loss, emphasizing long-term solutions rather than temporary fixes.

Why is daily weighing recommended in the video?

Daily weighing is recommended as it provides accountability and feedback, helping to identify behavioral patterns and choices that impact weight, and it keeps individuals motivated and honest with their goals.

How can fluctuations in daily weight affect motivation if only weighed weekly?

Fluctuations can cause discouragement if one weighs themselves on a day when their weight is higher than usual, leading to the misconception that their efforts are not working and potentially sabotaging their progress.

What is the impact of stress on weight loss progress?

Stress can negatively affect weight loss progress by triggering emotional eating and impacting hormonal balance, which can lead to weight gain or hinder weight loss efforts.

Outlines

00:00

📊 Daily Weigh-In for Accountability

The first habit emphasized in the video script is the importance of weighing oneself daily. This practice serves as a powerful tool for accountability and feedback, helping individuals identify patterns in their behavior and choices that impact their weight. Research supports this habit, which is mandatory in the speaker's coaching program. Daily weigh-ins can prevent discouragement caused by natural weight fluctuations and provide a more reliable metric when tracking progress over time.

05:01

🚶‍♂️ Walking 100,000 Steps Weekly

The second habit is walking 100,000 steps per week, which the speaker personally adheres to, even if it requires extra effort on weekends. Walking is presented as an effective way to support weight loss and is part of the speaker's daily routine, including an afternoon walk for unwinding and incorporating physical activity into daily life. The speaker also shares personal strategies for increasing step count and emphasizes the importance of not using increased activity as an excuse for overeating.

10:02

🍷 Limiting Alcohol for Fat Loss

The third habit discussed is the reduction or elimination of alcohol to support fat loss and overall health. The speaker acknowledges the social benefits of alcohol but points out that it is detrimental to weight loss goals. Research suggests that even moderate alcohol consumption has no physiological benefits and is essentially a toxin to the body. The speaker recommends a reasonable limit of two portions per week, especially when combined with positive social activities, and shares personal strategies for enjoying alcohol responsibly.

🏋️‍♂️ Strength Training for Metabolism Boost

The fourth habit is focusing on strength training while trying to lose weight. Strength training puts the body in a catabolic state, which improves nutrient partitioning, increases metabolism due to the after-burn effect, and enhances insulin sensitivity. The speaker advises training to technical failure at least once per exercise and emphasizes the importance of proper form, suggesting video check-ins for those training alone.

🍰 High Protein Desserts for Sweet Tooths

The fifth habit is to avoid sugary desserts and instead opt for high protein alternatives. The speaker, identifying as someone with a sweet tooth, shares a personal recipe for a Greek yogurt, whey protein, and dark chocolate dessert that serves as a satisfying alternative to high-calorie desserts. The summary highlights the benefits of protein for satiety and thermic effect, and the importance of including protein in every meal for muscle recovery and growth.

📏 Tracking Portions for Consistent Weight Loss

The sixth habit is keeping track of food portions, which is crucial for consistent weight loss. While calorie tracking and measuring food on a kitchen scale is effective, it can be impractical and unsustainable. The speaker introduces 'portioning' as an alternative method that uses hand measurements, which is easy to learn and practice. The speaker shares personal experience with this method, noting steady weight loss without hunger, and suggests making one small change at a time for those starting from scratch.

🔄 Compounding Habits for Effortless Fat Loss

The final paragraph summarizes the video's message, emphasizing that while practicing one habit alone may not yield significant results, combining all the discussed habits can create a compound effect, making fat loss feel effortless. The speaker encourages viewers to start by making one small change at a time and offers additional support through a daily newsletter for busy dads. The summary concludes with an invitation for questions and a reminder to continue training.

Keywords

💡Accountability

Accountability refers to the obligation to report, explain, or be responsible for one's actions. In the context of the video, daily weighing serves as a powerful tool for accountability, helping individuals to identify patterns in their behavior and choices that impact their weight loss goals. The script mentions that this practice is mandatory in the coaching program and is a key habit for maintaining honesty and motivation towards weight loss.

💡Weight Fluctuation

Weight fluctuation is the natural variation in body weight that can occur from day to day. The video explains that weight can vary by one to six pounds per day due to factors such as intestinal load, water retention from sodium intake, and stress. Understanding this concept helps to avoid discouragement and maintain consistency in weight loss efforts, as daily weighing can provide a more reliable metric despite these fluctuations.

💡Step Count

Step count is the total number of steps taken in a day, often used as a measure of physical activity. The video emphasizes walking 100,000 steps per week as a key habit for weight loss, with the speaker sharing personal strategies to achieve this goal, such as going for an hour-long walk every afternoon. Increasing step count not only burns more calories but also helps in managing overeating tendencies.

💡Alcohol

Alcohol is a substance that can have negative effects on weight loss and overall health. The video discusses the myth of moderate alcohol consumption, such as a glass of wine a day, and its impact on fat loss. It suggests limiting alcohol intake to two portions per week and enjoying it responsibly as part of social activities, which aligns with the Greek philosophy of 'everything in moderation'.

💡Strength Training

Strength training is a form of exercise that uses resistance to build and develop muscle strength. The video highlights the benefits of strength training for weight loss, such as improving nutrient partitioning, increasing metabolism, and enhancing insulin sensitivity. It also emphasizes the importance of training to technical failure for at least one set per exercise to maximize muscle engagement.

💡Sugar

Sugar is a simple carbohydrate that provides quick energy but can contribute to weight gain if consumed in excess. The video advises dropping sugar from one's diet and finding high-protein alternatives for desserts to curb sweet cravings without the high caloric intake. This strategy helps in managing the overall calorie consumption while still satisfying the desire for sweets.

💡Protein

Protein is an essential macronutrient that plays a crucial role in muscle recovery, growth, and maintenance. The video stresses the importance of high protein intake for satiety and its thermic effect, which means the body burns more calories to digest protein compared to other macronutrients. Including at least one portion of protein with every meal is recommended for effective weight loss.

💡Portion Control

Portion control is the practice of managing the amount of food one eats to avoid overeating. The video suggests that tracking and measuring food intake is vital for consistent weight loss. It introduces the concept of 'portioning' using one's hands as a simple and sustainable method to gauge food portions, which is particularly useful for those with busy lifestyles.

💡Plateaus

A weight loss plateau refers to a period where weight loss stalls or slows down significantly. The video mentions that while initial weight loss might occur without strict portion control, eventually reaching a plateau is common. At this point, precise tracking and portion control become essential to break through the plateau and continue losing weight.

💡Consistency

Consistency in habits and actions is key to achieving long-term goals, such as weight loss. The video emphasizes the importance of maintaining daily habits like weighing oneself, walking a certain number of steps, and controlling portions to ensure steady progress towards weight loss goals. Consistency helps in building momentum and making the process feel more effortless over time.

💡Calisthenics

Calisthenics is a form of exercise that uses body weight to perform movements that improve strength and flexibility. The video mentions incorporating calisthenics, such as dead hang sets, into the daily walk routine to decompress the spine and stretch the shoulders, highlighting the benefits of integrating various forms of physical activity into daily life.

Highlights

Sharing seven highest-leverage proven habits to lose weight fast.

Habit 1: Weigh yourself daily to use as a powerful accountability and feedback tool.

Daily weighing helps identify behavioral patterns and choices impacting weight.

Men's weight can fluctuate between 1 to 6 pounds daily due to various factors.

Habit 2: Walk 100,000 steps per week to increase weight loss.

Walking daily and reaching 100K steps weekly can show positive results on the scale.

Building up step count gradually can help if your current average is lower.

Habit 3: Drop or limit alcohol intake to improve weight loss and overall health.

There are zero physiological benefits to alcohol consumption.

Habit 4: Focus on strength training to boost metabolism and improve nutrient partitioning.

Training till technical failure in at least one set per exercise is crucial.

Habit 5: Drop sugar and opt for high-protein desserts to control calorie intake.

Habit 6: Keep protein intake high to aid muscle growth and recovery.

Protein has a high thermic effect, meaning it burns more calories during digestion.

Habit 7: Track food portions to maintain consistent weight loss.

Hand portioning is an easy and sustainable method for tracking food intake.

Combining these habits can build serious momentum for effortless fat loss.

Gradually incorporating each habit can prevent feeling overwhelmed.

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