If I Had To Lose 20 LB Again In 1 Year, I'd Do This

[@CoachViva]

Next steps: 1. Want me to coach you? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ How I Used Atomic Habits To Lose 20 LB Forever: kzbin.info/www/bejne/enLCc62gfdeNnpI

[@dariasmeh]

I wouldn't say billionaires live like this- not in the research I have done- that population has a model for risk to make money, which you made into a personal one on your video, but it's to solely to make money and in particular in a predictable system that has been around with mechanisms for 100 years (stock market). But it sounds like you came to create and know heart-brain coherence in a more complex unknown system which is life. Maybe not unknown but one we have conditioned ourselves to separate ourselves from so it has become unknown to us and unreachable. And so you actually built on a elementary concept of billionaires and made it comprehensive for life and in this case exercise, using multiple sources, particularly that TED talk. Kudos to you for figuring this out. I'd just say it's clear this is not the method of billionaires and it's harmful to promote that. It's healthy to promote yourself, that you did a wonderous thing and uncovered what YOU formulated and uncovered.

[@TaihNation]

@popnprickle3105 its in the thousands, im not exactly sure.

[@julie7035]

I've watched this video again over the past two days and made following notes: **Outcomes**\ Weigh in once a week\ It's important to align your actions with our goals and what we really like\ Create a personal vision in the four categories: heart, social, leisure and work. Write down your worst nightmare in the first column and then in the second how overweight worsen it. In the third column turn them around and create compelling reasons to lose weight. Tell yourself your why's every day. **Actions**\ We have to create a plan over months like a marathon plan. Start small, smaller than you think you can do. Add small increments over time. Train yourself to be able to stick to your habits across all kinds of weeks (normal, stressful weeks, vacation etc.) Take breaks, create smaller, but doable plans for difficult weeks. **Calories**\ You need to aim for 11-15% reduced calorie intake from your maintenance calories. **Exercise**\ 1h of steady state aerobic training: walking, biking, dancing, hiking\ 1h of strength training (two full body 30-50 min workouts)\ 20-30 min of high intensity aerobic training (hiit, tennis, row, kickbox)\ rest stability training (yoga)\ Steps a day\ 6000 (over 30% body fat)\ 10000 + 1-2 sessions of a sport you enjoy (25-30% body fat)\ 10000 + 1-2 full body strength training sessions + 1-2 stability training sessions (17-25% body fat)\ \ **Plans**\ On ramp: full plan for nutrition & exercise\ Low ramp: when you can do small things, but not everything\ Off ramp: when you can't do much **Body Reactions**\ Hunger: you should get hungry after 3,5 - 5 hours after a meal, if you get hungrier earlier, add 10-20 gram of protein. If you are hungry after more than 5 hours, you probably overate. Try to reduce the frequency of such big meals. \ Periods: there seems to be weeks where the weight is higher because of our cycle\ Big meal days and digestion can cause a lowered calories out temporarily. \ Sleep: two weeks of bad sleep can stall your weight loss progress, because you crave more junk food. **Mind Reactions**\ Cravings: we crave food because we associate it with feelings. Try to stretch out until you are eating by distracting yourself. \ Self-Sabotage: Justification like moral licensing (I've been so good. I deserve some ice cream.), activity over productivity (I eat so healthy, I'm doing so much, and yet don't lose weight) or justified snacking happens through boredom or procrastination (eating is important to fuel). Lacking self-esteem (I'm getting what I deserve, it's too hard, what's the point?), fear of failure (what if I don't succeed?) which makes you only half commit and then fail, fear of judgement (my friends will roll their eyes) are other self-sabotaging components. Another component is identity loss where the subconscious mind sees the overweight as something positive. This could be because of safety where you fear the attention, you want to belong to similar overweight family members or friends, or you keep stopping things because you are overweight like not going on dates. Motivation has it's natural ebbs and flows. **Where to start?**\ Our bodies don't need perfection, they just need enough actions and reactions to be right to lose fat. **Theory of Constraint**\ Identify the mist important limiting factor and the systematically improve that. Settle on one thing to try for the next week and a week later, do this process again. **Be patient**\ The list of problems you are running into can be lengthy.

[@ElmiraVais]

Thank you very much for your notes ❤

[@theresat947]

That is super helpful! 👍🙏🏼

[@almaspatankar74]

Thank you!!

[@KiwiBee21]

Appreciated

[@UmuPadoru]

A hero

[@polymathica]

If this video were a book-especially if it were in a workbook format with prompts-I would absolutely buy it. There is so much information in here I’m going to have to watch it about ten times to really internalize everything.

[@tesshiva]

One of your best videos! Hearing your voice saying, ‘You can do it!’ has been a mantra for me, and with your videos, I’ve lost 25 lbs, achieve my goal weight, and am now working in the maintenance phase. Many Many Thanks for being an awesome coach! It worked! ❤

[@CoachViva]

This is amazing!! Thank you so much for sharing. Makes all the effort that goes into these videos 100% worth it ♥️

[@julie7035]

This video is one of the most detailed weight loss plans I have come across. This must have taken a lot of work. Thank you for your dedication! What I want to say: be beware of the maxium fat loss calculator. I tried it and it recommended 1200 calories a day. That's not sustainable in any form.

[@teachtendthrive]

I put in my current stats and my current amount of activity. Take the maintenance number (not goal weight) at the top of the chart. Subtract 15% from maintenance calories to get lower end of calorie range. Subtract 11% to get higher end. Did this lead you to 1200?

[@celticlass8573]

When they recommend using it, you're supposed to choose the mild weight-loss, not the maximum. Remember they're saying maximum 15% calorie reduction. For the average 2000 calorie maintenance for example, that's only a reduction of 300 calories a day, which leaves 1700.

[@mommyjean.fitness]

This should be PAID information!!! I’m totally blown away with all the information you shared. Thank you so much for sharing these with us! I’ll totally share your channel with my friends and clients too. You also have a GREAT SOCIAL MEDIA MANAGER or Visual Editor! 🎉🎉🎉

[@Chercheure_Indépendante]

11:35 Finally somebody mentions it

[@patriciadowney2232]

Right?!

[@minnaabdelkader1945]

You should write a book!

[@margueritedepompadour7031]

It was just the little mindset shift from "Either perfection or nothing" to "consistency is key" that made a real change in terms of exercise possible. I´m working on applying this concept to nutrition too. A little problem I still have is that exercise is fun but I´m a heavy binger and emotional and boredom eater. Haven´t found any coping mechanism that came even close to bingeing in terms of emotional regulation.

[@amaginemiranda6056]

I struggle with this as well!! I’ve been trying to find coping mechanisms but haven’t found or successfully compelled them I should say

[@garimasikka10]

Certainly agreed. This comes with self compassion and if you let yourself go, you forgive yourself rather than self sabotaging more. Earlier, eating a chocolate would break my trust and lead to binging, just self compassion and letting go that you did eat, accept it, in fact. Enjoy the chocolate melting in your mouth. It's only one chocolate. No binging. Forgiving yourself is key. Your body is storing trauma in the form of fat. Love yourself to shed the baggage. I'm slowly learning that. I used to be super stressed and did extreme exercise and exhausted myself. But now, eat right, move a little without stress, you will see how easy it is. I love you all. 🤍😊 Hope you achieve your best form. Not to fit society's mold, but your own that frees you to be your best self even if it's curvy-licious. 😂❤🎉

[@margueritedepompadour7031]

@@garimasikka10 Thanks a lot! I can definitely agree that hating yourself is so counterproductive! I´ve only really worked on loving myself for a year or so. I have some way to go but really everything is already so much better

[@Sanskriti-jh9bn]

​@@garimasikka10very helpful

[@Arvind_R]

"Don't think exercise, think 'play' " @16:15 is working out really well for me.

[@celticlass8573]

Yeah I think that paradigm shift is one of the keys. I found myself starting to think in terms of how can I get a workout/exercise with the same benefits, that I would/might find fun? Because if it sucks, there are very few times I'll choose to do it!

[@MH-gm6vt]

I want to thank you so much for this video. I am an overweight MD and the calories in-calories out is simple, but there is so much more that goes into how you get those calories in and how you get those calories out that while it is a simple equation, it is not a simple process. I believe this plan is the most realistic and achievable out these because it addresses the role of both our minds and bodies in this journey. I have now watched this video over the last 2 hours, diligently taking notes. I am hoping to achieve some weight loss implementing your system. Thank you so much! You and your team are amazing.

[@wjad5043]

Me as interior designer i can’t focus on the blue print without actually seeing the floor plan 😂

[@dreamervanroom]

I don’t understand your comment. A blueprint IS the floor plan.

[@wjad5043]

@@dreamervanroom yes, because she called it a blue print

[@4422660]

🤣

[@gigilaroux762]

During holidays I eat what I want and feel no guilt because I only take 3 bites of all the foods I want. That way I’m participating but still disciplined. Also after 3 bites the brain doesn’t recognize the taste anymore. Win-Win.

[@nimaltra7353]

Wdym it doesn't recognize it anymore?

[@NotebookMapofLemon]

I WAS JUSSSST MAKING MY WEIGHTLOSS PLAN AND NEEDED HELP!!!!! How did u know!?! perfect timings!!!! 👍🏻👍🏻👍🏻👍🏻

[@annabanana6965]

When you talked about the emotional roller coaster with weighing daily. Hits home. I’m working on it

[@Lokeshkumar-wh6vd]

This video looks like a ton of work and the info shard is prolly ,work accumulated over a longer lengths of learning , ideation and experimentation. Comprehensive and thoughtful with real life practical scenarios. Thanks ! You are awesome. ❤❤❤

[@juliandominguez7722]

I’ve been watching this video to help me lose weight, and I’ve just realized how smart it actually is how everything falls into what you need and also what is required without stressing you out and helping you move towards the next step

[@TaliaCastilleja]

Damn, this is super comprehensive! I watched certain sections over and over. Good stuff!

[@plumdutchess]

We should all go back to playing as we did as kids. Being outside. Walking, biking, running a bit. Climbing that giant boulder, just because we want to.

[@kat5000]

It amazes me how we are forcing kids into sitting still, only to then sell movement to adults...

[@teresahannasch3420]

This video is amazing for its low ramp and off ramp plans.

[@jennesont4791]

This blueprint covers everything! It is sustainable, practical and encouraging. Thank you so much. I feel so much more hopeful!

[@darkacademiavanessa]

this video was so helpful. lost about 30 pounds since watching, got about 50-60 more to lose. came back to revisit the habits i have yet to create!

[@katybug1966]

Thank you so much for this in depth video. So much information! One thing that makes me wary is how in Keto and Paleo "carbs" are only equated with junk food (fries, donuts, white bread). There are healthier carb options out there - whole grains, fruits and root veggies have carbs and lots of the micronutrients people need. I never feel satisfied without a little whole grains in my meal.

[@celticlass8573]

Yeah I never understood why people focus on carbs, but don't learn about carbs, and say they don't eat them, when they're really talking just about grain products lol. And the fact as you say that carbs run the gamut, some are actually really healthy, and come from sources that have a lot of very important micronutrients in them.

[@elviagonzalez]

It's amazing all the details you shared in this video! I appreciate your effort and generosity. It's very well explained backed up with actionable examples. Definitely the best sustainable weight loss video I have ever watched. Thank you 💖

[@malindarayallen]

Totally solid advice given with the sweetest demeanor. 🙂‍↕️

[@janadubcova92]

Everyone should see this! Years of research, fluctuations, and thousands of videos watched. This is it! Thank you so much! ❤ Lose fat, not weight! 😌 let's start by wording it correctly 😊

[@azlizzie]

I was not prepared for the body fat calculator to call me unhealthy and then I found another one that called me obese. Fun. Doesn't mean I'm not here to make some changes but damn. Just right into the fire.

[@SBNewMe]

Hi - absolutely loving your stuff. Some real home truths sinking in. The one thing I think that's missing from the Peter Attia piece on restricting macros to restrict calories (and he may might cover it in the full video) is that the reason to restrict certain groups (especially sugar) is not just to reduce calories, but to reduce the cravings that cause overeating. A problem for some of us, not all of us. Otherwise the low fat diets of the 1980s would have been the global answer. My wife thrives on high carbs and low(ish) fat, whereas I get permanently hungry. I think the individual 'type' applies as much to diet as it does to exercise. Keep those vids coming! 😊

[@extraincomesuz]

Great video. I don't have cravings or feel like I'm sabotaging my food but I am either doing weight training or cardio, not both and not much stability. I have been averaging 3-5k steps per day. While I'm not gaining weight, I haven't moved down much. This video showed me a few tweaks to make regarding food and exercise to continue my weight loss sustainably. Thank you!😊

[@magdamachado9467]

That explains so much, why I don’t stick to my regimen. Thank you for such a detailed video.

[@beatpirate8]

i always gain weight back in winter and loose it in summer but im in 40s and the stomach weight wont leave. thx for this. i also dont sleep due to my shift changes in healthcare

[@celticlass8573]

If you don't get enough sleep, which then leads to cravings for sugars and highly processed carbohydrates for quick energy, that would be part of it. Also if you're perimenopausal. :)

[@britesoul]

This video made me cry, I’m finally understanding

[@Starbreaker2012]

As a lifestyle coach, thank you. I do think that the insulin stimulation component is understated because of vested interests.

[@celticlass8573]

I think they focus on that take on IF (aka the wrong take) because that seems to be how most people do it, even though it's incorrect. People just don't seem to want to know the science of how to do it properly.

[@Thisisabunny]

I have NEVER seen weight loss approached like this before. So smart.

[@BeatrizFleurHades]

3:49 Harness Your Paranoia 5:30 Achieve Flow 1. Outcomes 2. Actions - Don’t be hard on yourself - Take breaks -Start smaller than what you think you can do - Expand and pick up more habits

[@erikhartwig6366]

@29:24 My jaw hit the floor when i saw Pattern A. Ive been keeping track of my weight for the past 14 years and thats exaclty what my weight has done

[@dreamervanroom]

Wow, I like you now. This is the second video I’ve watched recently. Kudos. It shows in your tone of voice. I’m really happy that your life is working better for you and for me. I’m aligned with what you’re doing and I’m listening.

[@kellysharpe2122]

22:41 What food journal is that? So cute!

[@junebug0609]

Your videos have been amazing in helping me cut out the noise and drop 20 lbs and 12% body fat. I love the non nonsense approach given that I’m a software engineer and love the analytical thinking you put into these videos. Keep it up! 👍🏼👍🏼

[@CoachViva]

This is absolutely fantastic to hear!! I am so glad our videos have been of so much help to you. This made our year! ♥️

[@movewithcouragecoaching114]

Holy moly, what a resource! You guys are awesome!!!

[@molokuro]

Super duper grateful and appreciate this video!! Not only it makes sense, it really brings out a plan that is realistic and practical. Thank you thank you!

[@andreamiller6200]

Richa, a fresh shot the arm, I am so pumped to watch this today! Of interest, since July 2022 I have now lost 30 lbs tracking with the food journaling app. My next goals are how to make inroads against being a skinny fat and I am aware that sleep and exercise will be the next two pillars. The motivation is there! I just need to concentrate on how I want to best apply it for myself. Since I am going on almost 2 years of success, I have confidence that I will see results once I start. You helped me create that confidence. Life-changing!

[@amayasteensma]

Best, most comprehensive video on this subject on the Internet. Óle.

[@davec9371]

I want to make a printable version of this to keep with me.

[@cynaraappling9249]

Me too ❤

[@hebabassel]

I can’t thank you enough for sharing this with the world for free ❤❤❤❤❤

[@SafarievianGKLT]

I watched this 3 times. Very validating!!!❤❤❤❤😊

[@maychava8769]

Your videos are always so well thought-out. So concise and I appreciate the visuals and how relatable it absolutely is. Thank you for this. I learn so much in every single one of your videos. 🥰

[@ellelittlefield]

This is incredible. By the way, do you edit your own videos? Super curious about what software you use for all the graphics etc? Or do you have an editor to recommend? Thank you 🙏

[@sarahgordon2597]

Fun! thank you i want to over think my exercise plan so much because i want the perfect workout and i have health issues thatt require some modifications for my hip. I dont have kids but yeah running around with the kids is a great workout, doing the monkey bars, jumping rope., I love what you said about reward punishment cycle,its such the American way:(

[@ruthmk]

Mvp of all exercise stuff i have watched ❤

[@soumyasaxena3535]

It’s commendable how dedicated you are to literally disperse each information so meticulously!!🎉

[@yolabuttner4474]

The video of the ted talk is one of my professor at uni i was so confused i thought i switched to my lecture

[@BillyOnYouTube]

Lol

[@christinacarte206]

Who was your professor? I am trying to find his TED talk :) Thanks so much in advance for your help in pointing me in the right direction

[@disha2932]

The way you explain weaving together these multiple concepts is brilliant.

[@reneebrody5877]

You are my favorite coach. You explain concepts so well . I watch all the way through without fast forwarding your videos. Thank you 😊

[@lindag277]

Thank you for everything you do, excellent quality and very accurate!

[@user-rc7ld1db8v]

Thank you so much for this video. I feel like this is the most comprehensive (and informative) video I've ever watched.

[@Sonamcx]

This is excellent, high value content! Thank you! 🤩🙌🏽💥👏🏽

[@MsPaulisa]

This guide made me cry. Thank you for all the advice.

[@katwoods8514]

I love how organized and scientific you are

[@amayasteensma]

This is also helping me to have a blueprint for the structure I need to develop around management of symptoms of my bipolar. That lifestyle sustainable change and maintenance of actions. Thank you so much.

[@cm975]

By far your best video to date. I think you’ve said some of these concepts before, but this was the best way to connect all your ideas into a cohesive plan. And it’s a plan to achieve versus a lab-written life plan that doesn’t work!

[@prabodhiweerasekera2437]

Out of millions of videos I have watched on fat loss; hands down this is the best! And the amount of work put into this is amazing ❤ beautiful graphics and thank you 🙏🏻❤️🌸

[@christinefournier685]

I have been waiting for a video of yours. Your videos keep me motivated and it’s hard when they are months apart. Thank you for this one. I love it !

[@celticlass8573]

I created a playlist and re-watch. :)

[@j-ronrich4477]

@CoachViva I really enjoyed this video. I have watched it a couple times to take notes and adjust my plan. Something caught my attention, though. At 21:27 You discussed a monthly cycle where even men go through a monthly pattern where the same actions lead to stalled fat loss. I would be curious to know if you have ever compared your data to the lunar calander. Could these be tidal forces? I say this because I work in mental health and a lot of mental health crises coincide with the lunar calendar. Also emergency rooms tend to experience a rush at about the same time of the month. I don't know just curious.

[@Michelle77Va]

I love your videos🎉🎉❤❤. Thank you❗️❗️❗️

[@MemoriesOfKelly]

Wow, what an incredibly useful video. I love the way you present things, thank you.

[@pumadenzen]

Wow. I will be studying this like a seminar. Well done and thank you.

[@courtneyannvd]

The editing was so good in this video🎉

[@LilCraftyNook]

This is absolutely amazing!! Really good! So much goes into this doesn’t it?? Thank you!

[@Miyankochan]

You are a genius! Congratulations on your hard work and all you've discovered. :) I hope one day I can help people like you do. :)

[@abjkl]

Thanks for your videos -- great content! Quick question: how does food addiction factor in? For example, for those who struggle with sugar/processed food addiction where "moderation," cutting those foods down by say 15%, doesn't exist? Just as an alcoholic would struggle doing that with alcohol. Is there a way to apply it in those cases? Thanks again for your wonderful videos!!

[@Lotsofpretzels287]

This is so affirming! Thank you

[@Sungarden52]

Please cite the TedX video you referenced in this video. I’m interested in watching it.

[@CoachViva]

kzbin.info/www/bejne/n6asmqagh66WjKssi=kJOMmIBsbP_OP9xw Enjoy!

[@theresat947]

Wow, Richa! FANTASTIC VIDEO!! 🙏🏼🙏🏼

[@oolala53]

I also add that my protein intake these days is twice as much as what Coach Viva says is necessary to preclude hunger. At age 70, the hunger issue is much more confusing. I don’t have it the same way as I used to, but I still have a desire for food and it isn’t even traceable to any kind of emotional issue. A conundrum.

[@stephonjames1038]

This is gold! Thank you so much!

[@_sunny_shadow_]

Amazing video! Love the untraditional perspective😃and also i feel u🤌🏼😩

[@gemmamilburnvocalcoach4607]

WOW, what a fantastic piece of content. Thank you.

[@CW-wt3bj]

♥️ This is an incredible video. Thank you!

[@kse1222]

Thank you so much ❤

[@Drrck11]

Great advice. I learn so much. 👍🏾👍🏾

[@lightlylani]

This is such a great video. Thank you so much!!

[@ishitasworld5869]

It's one of the super best awesome videos.... backed with science and brought close to reality....❤

[@lanatedford3569]

I have been watching you for years. And i am impressed with all your up to date how to's which include scientific research and your own experience. This video was alot and I'm not sure that's such a good thing. I find you talk really fast and it was way to scientific for me to understand. The other side is: I'm watching this in my insomnia state at 2 a.m so this is not the most patient part of my day and also i have the option to pause, rewind and re watch however, I'm not sure that I will or know if others will. It just maybe over our heads. I write this because I think your information is important. Can I suggest that you make it into 4 series where you can slow your speech and explain in simpler terms. I would definitely watch that. And for those that might agree you can hart me. But for your records you lost me at 20:44

[@christinefournier685]

You know you can slow the speed of the video in the parameters, right ?

[@Hermionee-Jean-Granger]

sounds like a you problem tbh, just lower the speed in settings dude

[@celticlass8573]

The playback can be adjusted to be slower.

[@jghornsey]

A another very useful video, thank you Richa

[@HealthyWays246]

Very informative!

[@jodikeil1]

This is an amazing video. Thank you!

[@XTheSpartanX7]

Thank you so much! It’s my second time watching it

[@tash_podiatrist]

Hi guys, just my 2 cents as a health professional, however open to feedback:the body fat calculator includes measurement of neck, however everyone’s anatomy may vary (Mine was 4% higher than my Dexa scan when I used the body fat calculator that’s on the link). You’d have a more accurate body fat calculation if you measured your waist, hip and thigh/triceps. A vernier caliper would also be useful. Do it first thing in the morning after you’ve emptied your bladder and bowels as well. Hope this helps!😊

[@aimeecorreia]

This whole video is invaluable but the Stairwell 2 section in particular is a total game changer. I've never heard anyone explain it like this. THANK YOU so much for this!

[@alexisreve1]

18:22 Can you give a few more examples of before and during eating tactics for no-ramp days?

[@TheRealMrsPowell]

Phenomenal and yet practical advice. ThAnK YoU!!!❤

[@liceous]

OMFG I MISSED YOU SO MUCH

[@dederopiah4644]

This is the BEST video ever..

[@RudeDog2405]

Great video. Just what I needed.

[@PetDKK]

Incredible. Thank you so much for this!

[@anne-marie2159]

For those looking for solid advice on the mindset to adopt to get yourself to the gym (or to do any hard things!) I highly recommend Elizabeth Filips recent video titled 'The Complex Psychology of Why Everyone Quits the Gym'. I consume a lot of self development content and that vid was honestly a game changer!

[@Everyyoueverymiau]

For me, tend is the most important part of the video

[@xx-yc2fx]

Took so many notes from this video, so helpful! As I studied it, I realized you still pretty much have to count calories, right? How do you contend with the difficulties/lack of longevity of calorie counting with the rest of the video? It's been the biggest thing tripping me up throughout my life so would love more info on how to juggle that.

[@CoachViva]

Calorie counting is training wheels. You slowly lift them up as you get more and more confident balancing without them and finally when you don't need them, you are ready for Intuitive Eating. This video explains how to do this: kzbin.info/www/bejne/iaDYi62hfKanrdU

[@mdbarton1979]

Impressive content. Thanks :)