how I LOST 40LBS of fat by ROMANTICIZING my weight loss journey (& eat whatever i want)
Summary
TLDRIn this video, May shares her personal weight loss journey from 145 to 105 lbs, emphasizing the importance of adopting sustainable habits over quick fixes. She discusses the role of mindset, self-accountability, and the significance of gut health in managing cravings. May also highlights the benefits of strength training for metabolism and muscle definition, advocating for an active lifestyle that aligns with one's ideal self-image. Her approach focuses on long-term health and happiness, rather than temporary dietary restrictions.
Takeaways
- π The speaker, May, emphasizes the importance of adopting a healthy lifestyle for permanent weight loss rather than relying on temporary diets.
- π May tried various diets, including vegan, keto, and intermittent fasting, but found them ineffective due to her binge eating disorder and food obsession.
- π‘ She discovered a successful weight loss method by 'cracking the code' and transitioning from 145 lbs to 105 lbs in a few months, focusing on sustainable habits.
- π§ββοΈ May used visualization and self-hypnosis to change her mindset, imagining herself at her ideal weight and addressing deep-seated issues related to food.
- π½οΈ She highlights the significance of portion control and not demonizing food, advocating for an abundance mindset to prevent feelings of deprivation.
- ποΈββοΈ May shares her experience with adopting an active lifestyle, integrating strength training and bodyweight workouts to build muscle and increase metabolism.
- π« She stresses the importance of being honest with oneself about food intake, using tracking to hold herself accountable and avoid self-deception.
- π« May suggests allowing oneself to have favorite treats in moderation daily to prevent cravings and overeating, rather than completely depriving oneself.
- π She discusses the role of gut health in managing food cravings, recommending probiotics and prebiotics to improve digestion and reduce unhealthy desires.
- π₯ May emphasizes the value of focusing on nutrition over calorie counting, advocating for a diet rich in fruits, vegetables, and proteins for better health.
- π The concept of 'romanticizing' one's weight loss journey is introduced, encouraging a positive outlook on the process and the foods one consumes.
Q & A
What is the main topic of the video script?
-The main topic of the video script is about permanently losing weight fast while staying healthy, especially for those who struggle with food, noise, and binging.
What diets did the speaker try before finding success?
-The speaker tried vegan, keto, carnivore, intermittent fasting, juicing, and none of them worked for her.
What was the speaker's initial struggle with weight loss?
-The speaker's initial struggle was with binge eating and food noise, which led to a lack of discipline and constant weight gain.
How much weight did the speaker lose and in what time frame?
-The speaker lost 40 pounds, going from 145 lbs to 105 lbs, in a few months.
What is the key to the speaker's weight loss success?
-The key to the speaker's success was romanticizing weight loss and allowing herself to lose weight by forming habits that she could live with for the rest of her life.
What does the speaker mean by 'romanticizing everything that I did'?
-Romanticizing everything means seeing everything as beautiful and part of the journey to becoming the person she wanted to be, including the food she ate and the habits she formed.
How did the speaker manifest her weight loss?
-The speaker manifested her weight loss by living as the person she wanted to become, visualizing her ideal body, and reframing her mind through meditation or hypnosis.
What role did the speaker's upbringing play in her dieting habits?
-The speaker's dieting habits were influenced by her mother's constant dieting, which led to self-sabotage and a cycle of unsuccessful diets.
What is the importance of portion control in the speaker's weight loss journey?
-Portion control is crucial because overeating, even healthy foods, can lead to weight gain due to the physical space the food occupies in the stomach.
How does the speaker address her cravings for unhealthy foods?
-The speaker addresses her cravings by incorporating her favorite treats in moderation into her daily diet, making them less of a temptation and eventually reducing the cravings.
What is the role of gut health in the speaker's approach to weight loss?
-Gut health plays a significant role as poor gut health can lead to cravings for junk food and perpetuates a cycle of unhealthy eating. The speaker focuses on improving gut health through probiotics and prebiotic foods.
How does the speaker approach exercise in her weight loss journey?
-The speaker makes exercise a non-negotiable part of her life, focusing on activities she enjoys and that make her feel strong and powerful, such as weight lifting and bodyweight workouts.
What is the significance of the speaker's mindset shift regarding food and cravings?
-The mindset shift is significant because it helps the speaker to stop demonizing food, allows her to enjoy her meals without guilt, and reduces the power that cravings have over her.
How does the speaker ensure that her new habits are sustainable?
-The speaker ensures sustainability by constantly reminding herself of the happiness and health benefits her new habits bring, and by making them a part of her identity.
What advice does the speaker give for dealing with setbacks or overeating?
-The speaker advises not to punish oneself for overeating but to be kind, understanding, and to pick oneself back up and continue with the new habits.
Outlines
π Overcoming Weight Loss Struggles and Binge Eating
The speaker, May, introduces her weight loss journey, emphasizing the challenges she faced with various diets and binge eating disorder. She shares her personal experience of failing to lose weight for years and the impact it had on her life, leading to feelings of shame and lack of discipline. May then reveals her success in losing 40 pounds in a few months by adopting a new mindset and habits that promoted healthy, sustainable weight loss. She introduces the concept of 'romanticizing' her weight loss, living as the person she wanted to become, and focusing on forming habits that she could maintain for life.
π Manifesting Weight Loss Through Mindset Shift
In this paragraph, May discusses the power of manifestation and the importance of adopting the mindset of her ideal self. She talks about the realization that she was 'delusional' until her goals became a reality, seeing everything, including food and habits, as beautiful and part of her transformation. May emphasizes the need to identify and visualize the ideal body and lifestyle, and to understand the deep-seated beliefs that may be sabotaging one's weight loss efforts. She suggests using meditation or hypnosis to reach a subconscious level and reframe the mind, and mentions using apps like Aura for hypnosis and coaching to assist in this process.
π½οΈ Developing Healthy Eating Habits and Portion Control
May shares her insights on changing eating habits, including observing the behaviors of naturally thin people and learning from their mindful approach to food. She points out the importance of portion control and not overeating, even when enjoying favorite foods. May also talks about the negative effects of chronic dieting and the need to avoid demonizing food. Instead, she encourages an abundance mindset, allowing oneself to have any food in moderation. She stresses the importance of honesty with oneself about food intake and the role of gut health in controlling cravings, suggesting the inclusion of probiotics and prebiotics in the diet.
ποΈββοΈ Embracing an Active Lifestyle for Long-term Weight Management
The speaker transitions to the role of physical activity in maintaining weight loss, making the gym and exercise a non-negotiable part of her life. She discusses finding joy in workouts that engage the core and build muscle, which in turn increases metabolism. May emphasizes the importance of doing workouts that one enjoys to ensure consistency. She also touches on the topic of intermittent fasting, stating that it's not about when you eat, but rather the total calorie intake that matters for weight loss. She suggests focusing on meals that are satisfying and nutritious, incorporating protein at every meal to prevent snacking and binging.
π± Creating Lasting Change Through Mindful Eating and Self-Care
In the final paragraph, May concludes her weight loss story by highlighting the importance of making new habits that contribute to happiness and health. She advises against depriving oneself of any food and instead suggests enjoying favorite treats in moderation to prevent cravings. May also talks about the importance of recognizing personal food triggers and addressing any underlying health issues that might be affecting weight loss. She encourages viewers to be kind to themselves when they slip up and to seek medical advice to rule out any health conditions that could be impacting their weight loss journey.
Mindmap
Keywords
π‘Weight Loss
π‘Binge Eating
π‘Manifestation
π‘Hypnosis
π‘Mindfulness
π‘Portion Control
π‘Gut Health
π‘Intermittent Fasting
π‘Active Lifestyle
π‘Cravings
π‘Self-Sabotage
π‘Habit Formation
π‘Nutrition
Highlights
The speaker shares their personal journey of losing 40 lbs in a few months while overcoming binge eating and food noise.
Emphasizes the importance of romanticizing weight loss and envisioning oneself living the desired lifestyle.
Suggests that manifesting weight loss involves living as the person you want to become and adopting consistent beauty and satisfaction.
Mentions the impact of childhood observations on current dieting habits and the potential for self-sabotage.
Advocates for identifying and changing deep-seated beliefs that hinder weight loss progress.
Recommends meditation or hypnosis to reach a deeper state of mind and uncover subconscious barriers to weight loss.
Discusses the benefits of occupying the mind with activities other than food to reduce constant thinking about eating.
Encourages portion control and not demonizing food, allowing oneself to have all foods in moderation.
Suggests observing the eating habits of naturally thin people to understand their mindful approach and portion control.
Stresses the importance of honesty with oneself about food intake to avoid lying and self-deception.
Advises against depriving oneself of favorite foods and instead incorporating them in a controlled manner.
Talks about the abundance mindset in relation to food, focusing on nutrition over quantity.
Details the role of gut health in food cravings and the importance of probiotics and prebiotics in managing them.
Shares strategies for dealing with all-you-can-eat buffets and specific cravings by planning and mindful consumption.
Explains how adopting an active lifestyle and integrating exercise into one's life can contribute to weight loss and overall health.
Concludes with the importance of making new habits enjoyable and sustainable for permanent weight loss.
Transcripts
hi guys so this is for people who want
to permanently lose weight fast in a
matter of months and still stay healthy
especially if you struggle with food
noise and binging and I personally have
tried so many different diets including
vegan keto carnivore interum fasting
juicing and nothing worked I failed for
years to lose weight and on top of that
I had binge eating Ed and problems with
food noise so I was constantly thinking
that I have no discipline because I just
kept binging and binging and having
cravings and it felt so out of control
and I just kept gaining weight and it
affected so many other areas of my life
because I felt so much Shame about food
and I was thinking about food so much
that I was at the point where I was so
sick of everything so I finally cracked
the code last year and I was able to get
from 145 lb to my current weight at 105
lb in a few months which is a 40 lb loss
almost all of it was fat loss and I'm
going to share what worked for me while
still being able to stay healthy and eat
whatever I want and the key to all of
this is I romanticized my weight loss
and I let myself lose weight what do I
mean by this hi guys I'm May and welcome
to my channel where I talk about
improving yourself and your life so if
self-improvement is your Vibe please
give me a thumbs up and subscribe to my
Channel all right let's get into it so
yes I did manifest the weight loss
because I was tired of not liking the
version of myself when I was at a higher
weight when I was unhappy and tired of
being controlled by food so first of all
I manifest that by living as the person
that I wanted to become I wanted to live
a life of consisten
Beauty and satisfaction so this involved
romanticizing everything that I did so
what do I mean by this I was being a bit
delusional until things came true for me
I saw everything as Beauty and I saw
everything as being gorgeous including
the food that I eat the things that I
did and the habits that I formed I
wasn't just thinking of being skinny
because I could be skinny and unhealthy
and sick and having an ed made me feel
so sad and worn out and I was struggling
with this for years binging and the
other disordered things not only got me
sick over and over again it also made me
feel really bloated constantly I really
want it to be healthy and look good in
the clothes that I like so the key is to
find a few habits that you're happy to
live with for the rest of your life
because the moment you stop is the
moment you go back to your old habits
and if you keep showing up day by day
and persisting in it and don't stop keep
persisting I promise you you will get to
your goal eventually and the way that I
was able to stick to it is that I made
it all about things that I loved and I
never deprived myself so I'm going to go
through all of these things with you so
the first step is to think about your
ideal body yourself at your goal the
ideal you does she binge does she eat an
entire bag of party sized potato chips
of salsa and queso and then a fried
chicken dinner after that that cuz
personally that was me but it wasn't the
person that I wanted to be um or is she
fit and healthy and active eats cute
aesthetic fruit bows and yet still
treats herself to food that she likes
when she feels like it so identify
specifically who you want to become and
what your ideal body looks like and be
specific about it so for me I wanted to
lose weight and look thinner and also
have some muscle and look healthy so
from there I knew what I had to do and
if you have to write this down somewhere
then do it because to me there's
something about writing down things that
will manifest your words into truth the
next thing I did was to hypnotize myself
and we hypnotize ourselves every day
whether we realize it or not through
constant conditioning of the thoughts
that we give ourselves and even the
content that we look at so whatever we
think about all day or look at will
eventually program our mind so I sat
down really quiet every day before I go
to sleep just visualizing how I felt in
my dream body while eating something
delicious and the food doesn't go to my
thighs and I had a lot of Revelations
come to me like the deep-seated shame
that I had and I was sabotaging myself
in a lot of different ways that I didn't
even know that I was doing that and then
I learned that my dieting habit came
from watching my mom when I was growing
up because my mom had a constant chronic
dieting thing going on and she was never
really quite successful and going
through all the ways so I think a part
of that became my own self- sabotage and
doing all of these diets and none of it
ever working out for me so just knowing
what's causing you to not lose weight
and work on reframing your mind little
bit by little bit so yeah meditation or
hypnosis whatever it takes for you to
get to that deeper state of reaching
your subconscious mind really just
meditating and reflecting on your life
and find the deep-seated things that's
preventing you from losing weight you
can also go to a hypnotist for this but
if that's a lot to deal with and if you
a lot of problems letting your mind
quiet down I use meditation apps like
Aura and this app specifically has
hypnosis and also coaching which is
something that I wish I had used before
because my weight loss would have been
probably even easier and faster below
you can try out for free and if you like
it you can use it so try it out see if
you like it and even if you don't it's
still one week of free hypnosis and
coing and other things like meditation
and music which is a lot of good stuff
so I will link that in the video
description below um or type it on my
screen somewhere anyway you know where
to find it another thing I realized
while I hypnotized myself is that
because I occupied my thoughts with food
food became my hobby find something else
to do instead of thinking about food all
the time I know it sounds harder than it
seems especially if we deal with food
noise like an obsession with food find
something else to be obsessed with like
go do something else that's interesting
with your life so you'll be too busy to
think about cooking PE all the time and
I promise you the fruit noise will go
down okay and so like I told you guys I
also realized that I wasn't letting
myself lose weight what do I mean by
this I did all these crazy diets and
diets are okay if you need to fit in a
dress or wedding or whatever but
constant chronic dieting really can mess
with your head long term because you are
so used to failing because if it had
worked the first time or the third time
you wouldn't still be dieting it comes
from a place of not having what you want
in the first place so on average I only
lasted about a month month on every diet
that I try and then I don't lose any
weight everything that I had lost gains
back in like a few days when I stopped
and even then during the dieting process
I cheated all the time and I felt so bad
about it every time and yeah like I said
I found out that I actually had a
deep-seated belief that diets would not
work for me because of the beliefs I had
since childhood and I almost want to say
that the chronic dieting caused my binge
eating Ed and the thing is you cannot
think that food is bad you cannot
demonize it you need to allow yourself
all of the food that you can have access
to in the world but at the same time you
also need to allow yourself to lose the
weight and to stop sabotaging yourself
the law of physics will apply to your
body no matter what so no you can't eat
large large quantities at every single
meal and not expect to gain weight even
if you eat 10 cups of fruits and
vegetables for every single meal you're
still going to somewhat bloats from all
of the food weights because it takes up
physical space in your stomach and it's
just the loss of Thal Dynamics so it's
really just portion control and even
though I eat food that I like like like
I still eat a lot of fried food and
dessert and sweet treats and snacks and
stuff like that I do not overeat no more
second or third helpings of pastas
anymore which is what I used to do a lot
of or an entire box of Chocolat and
going overboard also healing my gut
health help gave me more control over
food which I'm going to talk about very
soon so then I also studied the habits
of of thin people how they eat so-called
naturally thin people are not actually
naturally thin they don't binge every
day and I mean a few people out there
really do have fast metabolism and
they're blast but really most of them
just have a really good habits and
portion control and growing up I observe
the way they ate they're generally very
mindful about food and yet still eat
whatever they wanted but the thing is
they don't overeat they tend to eat
really slowly and chew a lot and they
talk a lot while they're eating so they
feel full much sooner than they finish
the plate and they sometimes don't even
finish the plate and they're okay with
just like letting it be or taking half
their plate home as takeout or something
like that so they can have it for
another meal and there's usually food
left on the plate and they're also very
active they tend to walk a lot or do
some kind of workout or sport so for not
so naturally skinny people like me who
don't have these habits naturally I need
to be more strategic about my food
habits because I love food and I eat it
so fast and inhale everything so eating
slow and chewing slowly just isn't who I
am of course I mean I can adopt all the
habits but personally doing everything
is a lot for me so you need to know what
works for you I personally for me I only
focus on a few things but most of all
adopting the general mindset of the
person with your ideal body is key
another thing that I did was I stopped
lying to myself I stayed accountable I
tracked everything that I ate so that I
can be honest with myself and when I was
at my heaviest I can tell you this I was
constantly L lying to myself about food
like for example what's eating 50
forrera RAR is going to do to me oh and
they're so good too or I will eat an
entire box of pistachios and then move
on to entire box of yogurt pretzels and
then the entire box of Oreos and like
that was a meal for me no that was
a binge episode I had to learn to be
really painfully honest with myself
because I lied about food all the time
because of shame because I didn't want
to admit to myself things I didn't want
to face and as a result it showed up
somewhere else in my body another thing
is you shouldn't deprive yourself so the
abundance mindset works really well for
weight loss in the past I binged because
I felt like I was really lacking
something and I was depriving myself all
the time and the more you deprive
yourself of things the more you're like
you know what I'm going to eat the thing
anyway so instead I just found a way to
eat my favorite treats every day and
remind myself I can have whatever I want
anytime the snack aisle is not going to
leave me it will always be there for me
if I want something and strangely enough
in a backwards way this stopped my
Cravings so I would pick two to three
guilty pleasures that I cannot live
without and I eat one every day so for
example I love so many food but let's
just pick three for example I love
chocolate rice and tuna mayonnaise so
the key is to have something that I
really like every day um whether it's a
couple squares of chocolate a day or a
can of tuna mixed with some mayonnaise
or a meal with rice and meat and
vegetables and so that I'm not depriving
myself every day I'm eating food that I
like and then I also made like delicious
lower calorie desserts for myself just
as a treat and I do this every single
day so I'm not even thinking about going
out to the bakery and buying myself a
cake or anything like that and I
eventually get to the point where I'm
just so sick of my favorite food because
I'm eating it so often and if I want
Oreos or potato chips I still get to
have it it's right out there for me I
can just go out and buy something but I
buy the smallest snack size so that I
don't overeat or I share it with someone
and if I really want more I can go back
to the store and buy another ones but
that's definitely a second trip and do I
want to take a second trip the key is to
make it harder to access your trigger
foods because you're already surrounded
by so much other good things you know
and if you ever overeat it's okay don't
punish yourself for it because if you
get to the point where you're just like
you know I screw everything I just going
to like go back to my old habits this
isn't working out for me then that's not
going to do any favors for you you have
to keep persisting because even though
every day we do our best our best looks
different every day so don't punish
yourself if you can't do as best as you
could compar to yesterday or last week
because the punish reward cycle in
itself is self-sabotage and will lead to
spiraling out of control so just be
really kind to yourself if it ever
happens and just pick yourself back up
okay and then I changed my value mindset
so what does that mean I stopped
shopping for the value of calories so I
grew up in a house where my mom was from
a communist country so the scarcity
mindset was really real and I was kind
of conditioned to think about how full
certain foods will make me feel compared
to the value of the meal or the food at
the supermarket and this mindset made me
gain a lot of weight because the more
you lack something the more you're going
to want it so so instead apply the
abundance mindset to food right in order
to fix my thinking I had to flip the
script and think about the value that
I'm getting in terms of nutrition
compared to the value of the food itself
for example the vegetable produce aisle
is more expensive than a giant bag of
pasta or giant bag of rice but it is
also a lot more nutritious and you just
got to trust that the food like a caesar
salad will make you feel full and I do
not need to eat four cups of pasta to
feel full so I would then end up spend
spending most of my grocery budget
instead on fruits and vegetables that I
love to eat as well as herbs and spices
to elevate the food to make it even more
delicious and also lots of protein and
gut healthy food and in order to feel
satisfied this brings me to the next
Point gut health I really focused on
improving my gut health most of the time
We crave junk food and sweets because we
have poor gut health and and then in
turn these foods make our gut health
even worse and it perpetuates the entire
food craving cycle because when you have
a poor gut health you crave even more
sweet sugary junk Foods so to me this
tip is really key because when I had
cravings I would have this sort of brain
warm sensation where I feel like my
brain is on fire until I have chocolate
chip cookies or whatever so every day I
will eat some from of diverse probiotics
from food including fermented foods
pickled vegetables kimchi yogurt cafir
sauerkraut sometimes even probiotic soda
and kombucha and I even had a phase
where I made my own probiotic soda and
it was really easy also making sure to
get Prebiotic Foods as well like bananas
oatmeal cabbage whole grains almonds
flax and so on so if that's not
convenient for you you can also take a
Prebiotic and probiotics as supplements
and healing my gut actually healed my
unhealthy relationship with food and now
I no longer have cravings for Oreos or
biscuits or cakes even though I still
eat them when I wanted them but to be
honest ever since my gut health got
better I haven't really craved it that
much so let's talk about all you can eat
buffets which is my personal Kryptonite
if I ever wanted to go out for an all
you can eat buffet or anything specific
like I don't know like a big barbecue or
something I make sure to plan it out in
advance so usually at these all you can
eat buffets what happens is I end up
eating so much at the buffet I just feel
so gross afterwards I swear off buffets
for a long time so if you need to get
any kind of specific Cravings out of
your system just do it but make plans
for it when I go to an oil can eat
buffet I try to have it earlier in the
day so I don't go to bed with a full
stomach and even if it's later it's okay
but I make should that's usually that
one big meal I have that day and also I
don't know but buffets are usually not
as good as you imagine it to be and same
goes for sweet treats like dessert and
snacks and all that stuff it's never as
good as you imagine it so you never have
to put any kind of food on a pedestal
like that but when it comes to losing
weight you got to kind of shift that
mindset a little bit so we give out
Cravings too much credit I remember a
time when I crave pancakes all the time
and every time I have pancakes it's
never as good as I imagine and which by
the way if you already enjoy most of the
foods that you're eating at every meal
every day day and you're romanticizing
the food that you eat like for example I
would make a really cute looking
sandwich I'll make it look really nice
and pretty and Visually appealing and
it's also delicious as well so that no
matter what I'm eating I'm really
enjoying it to the fullest and being
satisfied with what I have rather than
thinking about what I don't have and
personally for me I found that eating
earlier in the day actually makes me
hungrier throughout the rest of the day
and so instead in the mornings I drink
coffee couple cups of water and just
take my vitamins in the morning and then
if I'm still hungry I can have a small
oatmeal and yogurt strawberry for
breakfast in the late morning so I had
done intermittent fasting for a while
like eating within an 8 hour or 10h hour
time frame so something like that for me
would look like eating from 12:00 to
8:00 p.m. for example and then not
eating outside of it but then when I
lost the weight I realized that it
doesn't matter how you do it as long as
the calories or you're eating makes
sense for the speed of weight loss that
you want so knowing your basil metabolic
rate is really important as well as how
much calories you should eat in order to
achieve a certain goal so I never
personally place a big emphasis on meals
like breakfast or anything like that
because at the end of the day it is how
much calories that you're eating and
then specifically when it comes to
things like breakfast to me a lot of
western style breakfast foods it's just
not ideal to start the day with and are
actually terrible for your insulin
especially if it's the first thing of
the day that you eat like white bread
and gam and cereal and especially when
it comes to spiking your blood sugar
like which leads to your body storing
fat it's almost as bad as eating cake
for breakfast and personally I would
rather eat cake for breakfast you know I
like to bake from time to time and I do
this a couple times a month so very
occas occasionally I do eat cake for
breakfast not every single week though
you should just do what works for you
but nutritionists will say that the best
thing to eat with any kind of sugary
sweet food is to eat it with protein and
fiber so that your blood sugar doesn't
Spike so quickly because that's what's
making your body store the weight so
eating breakfast foods with eggs Meats
whole grains low glycemic fruit like
berries are some pretty good options so
then I made sure at every single meal
I'm getting some kind of protein so I
eat whatever I want but personally I
have some meat at every meal or yogurt
or tofu and if I'm in a hurry I would
probably drink a protein shake or fry up
a couple eggs I make sure to enjoy every
single meal that I eat and it needs to
be delicious and preferably food that I
love my favorite food because if I feel
satisfied with my meal I will not feel
tempted to go grab a snack or binge
later on and it's okay to add fruit and
honey to your yogurt or extra mayonnaise
to your tuna or whatever it is you enjoy
because if that's going to mean that
you're not going to go out and buy
potato chips later on then that's fine
do it that also means that I don't eat
protein bars that taste like crap and I
don't drink bitter green juice superfood
concoctions that don't taste good to me
everything that I eat needs to be
delicious or it's just not worth eating
and because my goal involved looking fit
I adopted an active lifestyle I make the
gym My Lifestyle my dream self doesn't
work out to lose weight she works out to
feel strong and powerful and she doesn't
dread exercise it's a part of her life
she just does it no matter what no
matter no matter how the day is going
she just goes to the gym and if I want
muscles and abs to be a part of my life
the gym needs to be a part of my life or
just working out or whatever it is so I
made it a non-negotiable I go to the gym
at least three to four times a week and
if I travel the hotel the Airbnb needs
to have a gym unless I also plan to walk
a lot I know to some people that
exercise sucks I used to have that kind
of mindset so I tried every single kind
of workout that I can possibly try and I
only focus on the ones that didn't suck
to me that I actually enjoyed so I don't
like certain things like cardio I don't
like to sweat too much so I avoid hit
workouts like high-intensity interval
training that makes me feel like I'm
dying and I don't love pain either so no
super intense Pilates or bar a little
bit occasionally is fine to me but then
this means that instead I focus on
metabolic efficiency so I do an hour of
lifting heavy weights and strength
training body weight workouts dumbbell
machines resistance bands and all that
stuff and not only do I enjoy enjy those
I also see results a lot faster because
that to me is like the easiest way to
gain muscle is by lifting heavier and
the more muscle you have the higher your
body's metabolism will be so
specifically I'm going to talk about how
I get like 11 ABS which is like the line
on the side and sometimes I have a four
pack if my body weight gets a little bit
lower and it kind of fluctuates and it's
totally fine when it does so yeah you
need to understand that ABS show up only
when you get to a lower body fat
percentage because if it's covered up
with other things you're not going to
see the ABS so no matter how many crunch
just of setups you do you're just not
going to see apps if you have like 40%
body fat or something if you know what I
mean but because I focus a lot on weight
training I made sure that every workout
engages my core and my apps that means
with every WAP that I do like you got to
squeeze your apps really tight and
really engage it so you don't need to do
specific workouts like I said like
that's focus on the apps if you're
engaging your apps every single time you
work out so yeah multitasking works
really well for apps and then most
importantly you need to find the things
that you want to do and the things that
you really love and enjoy because if you
want to lose the weight permanently you
have to do it forever so you can't just
go back to your old habits once you get
to your goal because you're going to
accidentally reverse all of your
progress which is not the goal here so
how I make it permanent is that I
constantly remind myself that my new
habits make me so much happier and so
much healthier than my old habits and
that alone gives your brain like reward
like dopamine and I also found that you
can't deprive yourself of anything
because then you will feel deprived and
you feel lack and then you will feel
like cheating so just remind yourself
that you can have everything that you
want and when you do that you're going
to be like n i can get snacks anytime I
want and the opposite happens you stop
craving the snacks but then the other
thing that can also happen is if you
crave something so much and you have it
a lot and you eventually get so sick of
it that you won't even crave it anymore
because you're going to have all the
time you're like ah I'm sick of this but
be aware of your triggers though your
personal food triggers like especially
if you have addictive personality but
even if you do you can also quiet down
the food Noise by fixing other things
like bad gut health or even going for a
checkup because some of us might have an
illness that we might not even know
about like PCOS or hormonal or even
thyroid issues so it's really important
to talk to your doctor and get regular
checkup so that you don't struggle for
nothing right and as always thank you
guys for watching I hope this was
helpful to you and if it was helpful
give me a like And subscribe and yeah
I'll see you in the next video
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