How i lost 12cm from my waist in 4 months | Natural weight loss
Summary
TLDREn este video, la presentadora comparte su experiencia personal en la pérdida de peso, enfatizando que no requiere de esfuerzos extremos. Abogando por una dieta de alimentos reales y evitando procesados, sugiere una rutina simple de comidas como carne, huevos, y yogur griego. Destaca la importancia de comer solo cuando tienes hambre y detenerse cuando te sientes lleno. Comparte su rutina de ejercicio, incluyendo StairMaster y caminatas, y enfatiza la sencillez del proceso, aconsejando paciencia y consistencia. Además, insta a tomar fotografías para rastrear los cambios, ya que a menudo no nos damos cuenta de ellos.
Takeaways
- 🍽️ La pérdida de peso no requiere de hacer mucho, sino más bien de dejar de hacer ciertas cosas, especialmente dejar de comer alimentos procesados y azucarados.
- 🥚 Una dieta simple basada en alimentos reales y de un solo ingrediente, como carne, huevos, yogur griego y bayas, puede ser eficaz para perder peso sin necesidad de contar calorías.
- 🕒 Solo comer cuando tienes hambre y parar de comer cuando te sientes lleno es una estrategia clave para mantener un peso saludable.
- 🏋️ La actividad física es importante, pero no es necesario ejercitarse intensamente; incluso caminar regularmente puede ser una forma efectiva de perder peso.
- 🚫 Evitar los alimentos procesados y los aceites de semillas en favor de aceites como el de coco, el aceite de oliva y la mantequilla, que son más saludables.
- 🌱 La autoconciencia es fundamental para reconocer y dejar de lado los hábitos que perjudican nuestra salud y bienestar.
- 🔄 Recordar que la pérdida de peso y el cambio de estilo de vida deben ser sostenibles a largo plazo y no intentar acelerar el proceso de manera imprudente.
- 🧘 La paciencia es crucial en el proceso de cambio, ya que no hay atajos para lograr resultados saludables y duraderos.
- 📸 Tomar fotografías a lo largo del viaje de pérdida de peso es una forma de medir el progreso y reconocer los cambios que uno puede no notar a diario.
- 💊 Los suplementos dietéticos, como la proteína en polvo y vitaminas, pueden ser útiles para asegurar una nutrición completa, pero no reemplazan una dieta equilibrada.
- 🔄 La consistencia en los hábitos alimentarios y de ejercicio es esencial para evitar regresar a patrones antiguos y perder el peso de nuevo.
Q & A
¿Qué es lo que el creador del canal sugiere que es más importante que hacer para perder peso?
-El creador del canal enfatiza que para perder peso, lo más importante es dejar de comer alimentos procesados y azucarados, y en su lugar, comer alimentos reales y de un solo ingrediente.
¿Qué tipo de alimentos forman la base de la dieta del creador del canal para perder peso?
-La dieta del creador del canal se basa en alimentos como carne, huevos, yogur griego, y bayas, los cuales son considerados alimentos reales y de un solo ingrediente.
¿Cómo describe el creador del canal la relación entre el ejercicio y la pérdida de peso?
-El creador del canal indica que aunque el ejercicio es importante, no puede compensar una mala dieta. Sin embargo, una vez que se mejora la alimentación, el ejercicio puede ayudar a tonificar y mejorar la apariencia física.
¿Qué tipo de rutina de ejercicios el creador del canal recomienda para la pérdida de peso?
-El creador del canal recomienda hacer StairMaster durante 30 minutos a nivel cinco, y luego realizar ejercicios de peso de forma ocasional para mantener los músculos tonificados.
¿Por qué el creador del canal insiste en que la pérdida de peso no debe ser una búsqueda rápida y que requiere paciencia?
-El creador del canal compara la pérdida de peso con hornear una torta, enfatizando que requiere tiempo y no se puede acelerar el proceso sin consecuencias negativas, como el engorde repentino.
¿Qué importancia tiene la autoconciencia para el creador del canal en el proceso de cambio de estilo de vida?
-La autoconciencia es clave para el creador del canal, ya que permite识别 y dejar de hacer las cosas que perjudican la salud y el bienestar, y tomar decisiones más saludables.
¿Qué estrategia el creador del canal utiliza para evitar caer en la tentación de comer alimentos procesados?
-El creador del canal opta por no tener en casa alimentos procesados, lo que reduce la tentación de comerlos, y en su lugar, elige alimentos saludables y naturales.
¿Cuál es la rutina de alimentación diaria que el creador del canal sigue?
-El creador del canal come huevos y aguacate por la mañana, carne y yogur griego con salsa de tomate al mediodía, y antes de dormir, come yogur griego y bayas.
¿Qué consejo da el creador del canal sobre cómo manejar el proceso de hacer cambios en el estilo de vida?
-El creador del canal aconseja que se deben hacer cambios graduales y se debe ser consistente, evitando volver a los viejos hábitos que pueden llevar a recaídas en la pérdida de peso.
¿Por qué el creador del canal enfatiza la importancia de tomarse fotos durante el proceso de pérdida de peso?
-Tomarse fotos es importante para el creador del canal porque permite visualizar los cambios que uno no nota a diario y tener una referencia objetiva del progreso.
¿Qué suplementos o productos el creador del canal recomienda para apoyar la pérdida de peso y la nutrición?
-El creador del canal menciona que los suplementos como la proteína en polvo y vitaminas pueden ser útiles, y específicamente confía en la marca 'First Form' para suplementos.
Outlines
🍏 La simplicidad del adelgazar basado en la dieta
El canal de YouTube enfatiza que la pérdida de peso no es compleja y que no requiere de esfuerzos descomunales, a diferencia de otras metas en la vida. La clave está en detener la ingesta de alimentos procesados y azucarados, y optar por alimentos 'reales' con un solo ingrediente. El narrador comparte su experiencia personal, que consistió en comer carne, huevos, yogurt griego y bayas, y menciona que comer solo cuando tienes hambre es fundamental. Destaca la importancia de disfrutar de la comida saludable y cómo esto, junto con una dieta adecuada, puede resultar en una pérdida de peso sin necesidad de ejercicios intensos.
🌱 Dominar lo cotidiano en el camino al adelgazar
Se discute cómo las rutinas y hábitos inicialmente emocionantes tienden a volverse monótonos con el tiempo, lo que puede llevar a volver a viejos hábitos y desencadenar un ciclo de ganar y perder peso. El video enfatiza la importancia de mantenerse en la senda correcta a pesar de la monotonía, y cómo la simplicidad es fundamental en el proceso de adelgazar. Se sugiere comer alimentos simples, evitar la sobrealimentación y escuchar al cuerpo cuando dice que tiene hambre o está lleno, para mantener una vida saludable y evitar la acumulación de grasa.
🚶 La importancia de la consistencia en la pérdida de peso
El video resalta la rapidez con la que el peso puede volver si se abandona un estilo de vida saludable. El narrador comparte su experiencia de cómo el consumo de alimentos procesados y la falta de actividad física pueden resultar en un rápido retroceso en el peso. Se sugiere que la consistencia en la dieta y el ejercicio es crucial para mantener un peso saludable a largo plazo. También se menciona el impacto emocional de la pérdida de peso y cómo la autoconciencia puede ayudar a evitar recaer en la alimentación emocional.
🍰 La paciencia como pilar de la transformación
Se enfatiza la importancia de la paciencia en el proceso de cambio de estilo de vida y pérdida de peso. Se utiliza la metáfora de hornear una torta para ilustrar que la precipitación o la manipulación de los procesos naturales puede resultar en resultados inferiores. El video insiste en que la pérdida de peso y el mantenimiento de un peso saludable requieren tiempo y que los trucos rápidos no son sostenibles. Se aconseja centrarse en una dieta de alimentos reales y ejercitar de manera regular, pero no extrema, para lograr una pérdida de peso saludable y duradera.
🏋️ La sencillez del ejercicio y la alimentación en la pérdida de peso
El video resume su mensaje principal enfatizando que la pérdida de peso es una cuestión de dieta y ejercicio, no de complejidades o trucos. Se sugiere que una dieta basada en alimentos no procesados, junto con el ejercicio moderado como caminar y algunos entrenamientos de peso, es suficiente para lograr resultados. El narrador comparte su rutina de ejercicio, que incluye StairMaster y caminatas diarias, y menciona la importancia de no confiar en la percepción personal del cambio físico, sino en la evidencia de las fotografías tomadas a lo largo del tiempo.
Mindmap
Keywords
💡Pérdida de peso
💡Dieta
💡Alimentos procesados
💡Ejercicio
💡Autodisciplina
💡Hábitos
💡Simplicidad
💡Autoconciencia
💡Paz con la monotonía
💡Paciente
💡Suplementos
💡Cambio de estilo de vida
Highlights
Weight loss is simpler than people think and involves stopping the consumption of unhealthy foods.
Success in other areas often requires more effort, but weight loss can be achieved by reducing consumption of certain foods.
A diet consisting of real, single-ingredient foods can lead to weight loss without extensive exercise.
The speaker's personal diet includes meat, eggs, Greek yogurt, and berries due to affordability and preference.
Listening to the body's hunger cues and eating only when hungry is a key strategy for weight management.
Processed foods are detrimental to health and weight loss, and should be avoided.
The speaker's transformation was so significant that they became unrecognizable to others and themselves.
Exercise is important, but diet is the primary factor in weight loss.
Consistency in diet and exercise is crucial to maintain weight loss and prevent regression.
The speaker emphasizes that weight loss should not be rushed and requires patience.
Walking is an effective and simple way to lose fat and tone the body.
Emotionally eating should be replaced with healthier coping mechanisms.
Self-awareness is key to recognizing and stopping harmful behaviors.
The speaker's workout routine includes StairMaster, daily walks, and occasional weight workouts.
Supplements like protein powder and vitamins can support a healthy diet.
Taking progress pictures is essential as personal perception of change can be unreliable.
The simplicity of the weight loss approach is emphasized, discouraging the idea that it's a complex process.
The importance of real foods and avoiding processed foods with seed oils is highlighted.
Transcripts
hello welcome back to my channel this is
my very anticipated weight loss
video first of all I want to say that a
lot of people think that it's you know
very difficult and hard and you you need
to do so much for it but that's actually
not true cuz um the thing is that if you
want to like be a YouTuber if you want
to build a career if you want to
accomplish something like very huge and
big um you usually need to do a lot but
with weight loss you just need to stop
doing a lot you know you can just stop
doing stuff and that will bring the
result unlike in other things in life so
in weight loss you just need to stop
eating crab and you need to just stop
eating crab even if you didn't move that
much other than your normal like
everyday things you would lose weight if
you just stop eating crap if you stop
eating processed very sugary foods and
if you eat real food
and you know just one ingredient
Foods real food you will lose the weight
like this even if you wouldn't work out
that's crazy but that's the truth how do
you do it actually how do you do it um I
ate meat
eggs Greek yogurt
berries um and it was actually also
because that was all I could afford at
that time I couldn't
afford anything so I ate very
simply just to like stay alive
um I was
eating the same thing every day and I
still eat the same thing every day
because I actually enjoy it is actually
tasting good to me so in the morning I
eat always eggs and avocado and then I
eat when I'm hungry the next time I
don't like force myself to eat I don't I
don't look at the clock oh it's lunch
time I have to eat if I'm not hungry I
don't eat I only eat when I'm hungry
that's another thing um usually the next
meal is beef and tomato and cek yogurt
on top of it and tomato sauce with it
and lime always I love that
meal um and then before I go to sleep I
eat Greek yogurt and berries that's it
that's what makes me
happy that's what is giving me all the
nutrients I need and that is what is
I enjoy it and I I know that's healthy
knowing is healthy and enjoying it is
just double plus and fabulousness eat
processed foods and if I want to have
snacks I have things like this I don't
eat processed foods processed foods are
so just crap they make you they make
your
face my face before I look like a
different person if someone from my past
would come now and bump into me on the
streets I promise to you they wouldn't
even recognize me cuz even I don't
recognize myself from my past pictures
and that's what I love because that's
what I was going after cuz I needed to
shed the old version of me away from me
and just get reborn and that's what I
did nobody even recognize me not even me
no process fools and you will lose
weight very fast
without even exercising we haven't even
come to that because you cannot out
exercise a bad diet no matter what you
do it's all about the diet then the
workout I do stair Master always
everyone from Tik Tok already know I do
30 minute stair Master level five and
then after that I do like five minutes
minute by minute lowering the level so
that it become zero that's the cool off
I do then I do a little bit of Weights
here and there honestly like honestly if
I'm being honest I'm not doing that many
weight workouts right now cuz I'm trying
to get leg slim before I was very thick
I have big muscles on my legs and
everywhere I don't want to be thick I
don't want that attention I don't I
don't want what comes with it I was
thick my whole life and I don't like the
attention that comes with it that's just
my honest opinion I choose rather to be
skinny cuz I love how people treat me
like that go number two when you need to
if you hold it in you're going to mess
up your natural cycle like the rhythm of
it all your body's Rhythm and you're
going to be bloated you're going to be
feeling just so
uncomfortable and Bloated like very very
very bloated so whenever you need to
just go number two like it's it doesn't
matter who's around no matter if your
man is there who cares like they're not
worth it they they wouldn't even want to
like have you in pain next to them so I
promise to you they don't care nobody
cares and if you go to the bathroom it's
just like they are just relieved that
they're just probably thinking that
thank God this means I can go
too yeah you know we're human let's
let's act like it mastering the mundane
is very important cuz
um everything is always exciting at
first everything is so exciting at first
but everything no matter how exciting
something is it will get
boring or boring it will get
normal not so like
wow so so when you start to see yourself
lose weight when you start to like get
excited about this new thing in your
life that you're losing weight and
you're exercising and doing all these
things that give you the
result um after a while it's going to
get like normal and boring this is the
time when you usually go back to your
old habits because it's not exciting
anymore and then you will start to get
the weight back and you start to like go
backwards and then you start the weight
loss again and then you go back to your
old ways again it this cycle comes
from the fact that everything always
becomes normal no matter if you would
become a billionaire tomorrow and have
this amazing life with no worries it
would be so exciting first but even that
would be normal to
you in a while like everything becomes
normal to you after a while no matter
how wow it is it's always normal to
someone so on weight
loss when you start to lose weight and
it's not exciting anymore it's just what
you are you should be happy about that
and not be panicking why it doesn't feel
so wow and exciting anymore no this
means that you have elevated and this is
now your normal so it's a good thing
that it's starts to feel boring but this
is not the time to go back to your old
ways just to get some excitement again
like no stay in your path so the results
will get better and better and better
and you know let's not go backwards just
because it starts to feel boring and
normal mastering the mundane is the same
CU this applies to everything in
life everything comes normal at some
point and not so super wow exciting keep
it simple is a very good um tip I know
that weight loss and everything is like
a billion dollar business and everyone
is making like these different type of
um routines and different diets and
different tricks and kicks and
everything but the honest truth of it is
that it's very very very simple if you
eat un ingredient foods and you exercise
like a normal person you will lose
weight you will not be overweight then
you will not have excess fat then is not
complicated and people who try to make
it complicated and this like complex ooh
ah thing they're trying to sell
something to you I can promise you that
eat when you're hungry stop eating when
you're hungry when you're eating
you don't need to like stuff yourself so
full that you cannot even move when
you're eating when you're full that
means that you can stop eating and not
go overboard we all know the feeling
that okay I'm starting to get full okay
that's the time to stop eating and the
next time you eat is when you're hungry
you don't need to force yourself to eat
that's when your stomach is stretching
and then you need more and more and more
and more food the key is to stop eating
when you're full and when to eat when
you're hungry you fall out of your
routine if you stop working out if you
start to little by little eat crap again
like yes here and there like once a week
you can have a little cookies and
everything and do whatever you want like
but the reality of the fact is
that um if you start to eat crap again
you will go backwards so if you fall out
of this uh routine your new routine your
new healthy lifestyle you will go
backwards it happens fast at least for
me CU I have the jeans for being very
thick um and curvy so I have noticed
like even now when I'm
skinny and I have lost all the excess
weight um I notice it so quick if I
start to eat like I was eating before
the weight comes back so fast it comes
so fast there's no running away from it
if I want to stay skinny I have to eat
real foods one ingredient
foods
and don't binge on cookies and
everything because the weight comes back
so fast for me so if I want to stay
skinny I need to
uh stay consistent and not go crazy if
you stop doing the things that produced
the result it's going to go away applies
to everything if you have no access to
the gym Pilates is so effective it's
more effective than the gym honestly
move with Nicole Pates on YouTube it's
crazy like it's crazy I use it as a
trick for myself that if I don't want to
go to the gym
I like blackmail myself that okay if you
don't want to go to the gym you have to
do 55 minutes full body B this move with
Nicole from YouTube and suddenly I'm
like yeah okay I can go to the gym cuz I
know I'm not doing that it's so hard
I've been doing it a couple times and
it's so hard so hard so if you can't go
to the gym do that and you will have a
better body than the people who go to
the gym anyway a note here that fix your
brain think it as nourishment exactly
like I was before
um the
person who like um made myself feel
better by eating treats eating cookies
eating
cakes um cuz many times I'm lonely think
I didn't even realize back then that I
was doing that but I was definitely
using food and treats and sugary stuff
as a um way
to feel better and only now that I don't
eat sugar anymore I can recognize that I
was using it as this like
psychological thing for me and now that
I know that I don't want to do that
anymore cuz you know selfawareness is
the key to stop doing things which are
harming you whenever you are self-aware
and you are aware of something why you
do something you don't do it anymore if
it's harming
you the key to everything in this life
is selfawareness cuz when you know why
you do something how you are who you
are you can't lose almost the most
important thing patience
in life patience is always the most
important thing in everything because
there is this like anti frisella is
using on his podcast uh real AF podcast
always this um this
metaphor everything in life is like
baking a
cake
you got the ingredients you got the
instructions and it says that okay put
the cake in the
oven for 30 minutes and 200 like
Celsius and then if you try to make the
oven like to the triple heat and you
know I'm just going to put it there for
10 minutes and you think that you're
going to get a the great result faster
if you just like do these little like
tricks and kicks is always going to
go so wrong like it's going to get
burned it's going to get it's it's just
not going to be fabulous it's going to
be burned your cake is going to be
burned it's not going to be good so the
same thing in weight loss um if you just
be like okay I want to be skinny by
tomorrow I'm just going to stop eating
guys I'm just going to you know what I'm
just not going to eat anymore so I'm
going to be skinny in two week weeks it
don't go like that it don't go like that
you will starve yourself you will
probably get sick and when
you uh when when you are like not eating
at some point you will be like reaching
the point that you will start to eat and
binge cuz you're so hungry so then
you're going to get the all the way back
anyways so all these like I don't even
know how to explain it L but all these
like tricks and kicks that oh lose
weight
in so so fast by doing this just stop
eating take um oi
cannot is the cake analogy only way you
will get a good beautiful cake is that
you put it to the oven the right amount
you keep it there for 30 minutes you
don't take it earlier you don't take it
later that's that's it's just how it's
going to be like in all the things in
life you need to do the right things and
you always need the element of time
always always you need the element of
time lifestyle change is not like a
little diet you don't starve yourself
you
don't just stop eating all together you
don't do these things you do things
healthy so that you can be healthy
and not lose your
health that's the only thing you have in
this life anyways if you lose that it's
the game
over um so why play with that just eat
real foods with real foods you know
what's the most beautiful thing you
don't need to like count calories and be
like oh like I'm counting I'm eating
this and this much no when you eat real
foods you don't need to count calories
you can just
eat as long as you are satisfied cuz no
matter how much you eat it it's not
going to be like oh this is going to
make me fat and know it's
not you eat and your body will tell you
when you're full and when you're full
you just stop eating and oh when is it
okay to eat again when you're hungry you
don't need to starve yourself you don't
and and a very um I forgot to say this
before but very effective way to lose
fat is walking
walking very regular just
walking is the best way to lose fat and
the tone and loose fat stair Master is
the best and a little weight workout
here and there to keep your muscles good
and healthy and toned so that you don't
look like skinny fat you know um so yeah
that's all it is it's not difficult guys
it's
actually it's all the
diet what are you putting into your
mouth what are
you eating a lot of processed foods with
seed
oils don't eat seed oils guys they are
so bad for you eat coconut oil
olive
oil butter butter is amazing for you
it's so simple if you cut out all the
processed foods and just do that you
don't even need to start to exercise
like a crazy person difficult when you
are emotionally eating and you have to
deprive yourself from
that
but it's good cuz then when you stop
emotionally eating
you will start to get like
this you want to have the emotional
needs satisfied other ways healthy ways
with actually people and
experiences and living and not just
being a home and eating
cake my workout routine is that I
do StairMaster 30 minutes level five at
the gym like four or five times a week
and then I do daily walks and then I do
weight workout with the stair before the
stair Master at the gym like I don't
know probably like two times a week Max
to be honest with you right now
um I do
arms and back and then one day I do
legs that's
it it's very simple and then I
eat the thing that I said earlier
real foods if it's a real food that God
made you can eat it you can eat as much
as you are full and fully satisfied you
can do that yeah it's not it's not
difficult I cannot like
um emphasize it enough that it's really
not difficult you just need to stop
eating crap that's 95% of the whole
thing
and then
exercise that's
it everyone who says that it's very
complex and difficult is trying to sell
you something I'm promising
you
and to make sure you have all the
nutritions you need supplements are very
good protein
powder
vitamins I love first form the company
that's the only company that I trust
currently um on
supplements so yeah it's very easy go do
it guys good
luck
oh and one more last very important
tip when you're on this journey you
rarely notice the changes
yourself CU you see yourself every day
so you don't really you don't really
recognize when the change is going to
start
happening and you know that's why it's
very important to take pictures take
pictures take for the love of God take
pictures cuz you cannot trust your own
eye to tell you the
results cuz you don't see it when I had
lost a lot of
weight I honestly didn't even see it
myself at all like you cannot trust your
own eye ever when it comes to your own
looks
um and I didn't realize it I the first
person who told me that what is
happening with
you uh was
my um brow
lady um at the beauty salon she hadn't
seen me in like
months and I went there and she was like
hold up you look different you're like a
whole new person and then I was like do
I I didn't I honest to God didn't
realize before before someone told me
that you look so different I didn't see
it with my own eyes I didn't even know
something is really truly happening I
was like yeah the clothes are like
dropping from me and my my pants are
falling but I look the same no and then
I started to look back on pictures and
I'm like oh my God what is happening who
is that who is that like from the old
pictures you don't even recognize
yourself anymore and you know it's a
fabulous feeling because that's what I
wanted
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