This 1 Weight Loss Habit Changed My Life

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ABOUT THIS VIDEO
This 1 weight loss habit changed my life - set systems, not goals. It helped me lose 11% body fat in a year, and I've kept it off for 8 years now.
Timestamps
0:00 - My transformation with this habit
0:36 - Is this your current process?
3:43 - I hit rock bottom mid-flight (the irony)
4:21 - Do I need to get fit quick?
5:21 - So then what should be my habits?
5:46 - How I found my *soul*-compelling goal
7:24 - How I distill my Goal into Targets
8:05 - How I distill my Targets into Habits
9:28 - How I stack the deck in my favor
10:13 - How I track my habits (revolutionary)
10:49 - When and How I adjust my plan
12:03 - The root cause of past failures (and probably yours too)
12:36 - This system will change your LIFE (not just body)
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DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only.
#weightloss #coachviva

[@CoachViva]

Next steps: 1. Want me to coach you? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ Watch how a pro (my co-coach) loses weight WITHOUT exercise: kzbin.info/www/bejne/gWPJeaCXd6unbNk

[@TheoreticalDragon]

So, I watched this video in chunks of time (so forgive me if I missed it), but could you do a video explaining the "Visualize" goal that you had listed on your spreadsheet? Please.

[@merlinjohn7381]

Personally I think one of the problem most people have is that they lack persistence , we want instant results and if that doesn’t work out we give up . I agree to what you said - ‘what we need to change isn’t our workout programmes but our day to day activities and mindset’. When you replace negative thoughts with positive ones, you’ll start having positive results..

[@oolala53]

I think this video makes clear that it’s not actually that simple. It makes a lot of sense that so many people fail because there are actually other areas of their life that need to blend with this effort. In addition, people need more reasons besides their appearance to adhere long term. They don’t anticipate that just because they hate the way their body looks and they want to change it that their urges on a daily basis for hours and hours are not going to be in line with that. And it can’t feel like a battle all the time.

[@emotaph5709]

This channel is trying to actually show us the path to a healthy and fulfilling life.

[@CoachViva]

That is our goal!!

[@okiedokie1875]

This is just what I needed to hear. I have been stuck at the same weight despite doing everything that I can. Eating less, exercising - still the same! It got SO frustrating that I just stopped caring and now I'm back to eating ice creams. I'm going to start doing this now and hope for the best!

[@tickytootoo453]

Exactly! I started by telling myself as long as I do my 15 min cardio every day that was my 1st habit. As I got more energized I add just a few mins of weight lifting. Once I had those 2 ingrained I added ab exercises. But it always boils down to the 15 minute cardio! It is the one that must be done! If I can't squeeze in the others it's fine by me. Also my diet is 95 percent good . I do allow a small ice cream in the summer on Saturday only! Cause summer isn't summer without ice cream! Wishing you all health and well-being!

[@susannegaede4589]

I would like to recommend the following video on YT Dr. Gains: want to lose weight (fat) and actually keep it off? It was an eye-opener to me! Greeting from Germany, stay healthy........

[@stacyebrim9702]

As an engineer turned consultant I totally appreciate this analytical approach!

[@CoachViva]

Analytical approach FTW! 🙌

[@UARELOVE1010]

This video was so inspiring! I loved how you approached your weight loss journey by looking deeply into yourself and asking 'What do I want' through your vision. Your step-by-step analysis, being in the moment, changing along the way, and being flexible is lovely. Kudos on your weight loss journey and Thank you for sharing your process.

[@slavi7191]

I love your approach - you're absolutely right! My ability to not start something is also astounding.... it's crazy how our minds work. I've recently changed my approach also. So far so good.

[@RayvenMichelle]

Your before is ALL ME!! It’s so good to see that you were able to overcome the things holding you back from your goals. This is really giving me hope!!! Thank you for sharing.

[@ctarachand]

Loved the video, excellent analysis, planning and execution. I have always been irregular with exercise so totally understand that self discipline is the biggest hurdle 🤟

[@medidamanikyam6197]

This video is so much productive for me.I have been wasting my time by mindlessly consuming social media content. Thank you for sharing your experience.

[@cm975]

I loved this! This is the most realistic, focused, positive attitude I think I’ve seen on any social media platform about health or fitness. You’re also pretty funny! Definitely earned a subscriber and hopefully I will more happily work my small steps towards my own goals too.

[@deucedroppar]

From a fellow woman engineer and new fan of yours- Viva! Your videos are incredibly resourceful and I love how you simplify explanations through visuals. And I love your systems / framework approach! Thank you so much for sharing all of these nuggets of discovery. I am so inspired and will be applying the knowledge you’ve thoughtfully shared. ❤

[@priscillabahaw5673]

I love habit stacking. I watch videos like these during my cardio walks : steps and info at the same time

[@CoachViva]

That's perfect, Priscilla! If that's the only time you listen to these, then you're also temptation bundling!

[@priscillabahaw5673]

@@CoachViva good one coach viva

[@s_fama]

Just created the Google sheet for my habits. I have been able to start with 3 new habits which I am pretty much carrying good for now. So instead of just 1, I'll go with 3 habits this month (i.e. second half of August). After that I'll analyze what to do with current habits and what to add further. Thank you so much!

[@sitat80vasu]

when I watched your video, I felt like I was revising one of my favorite book Atomic Habits by James clear. This book had profound effect on my thinking. Thank you, loved everything about this video will follow.

[@alhaanfatima]

THANK. YOU! I so so so needed this!

[@enioluwaodunjo]

Thanks for this! It's interesting how these steps can also be applied to other areas of life. Love the animation and B-roll shots too

[@CoachViva]

Thank you! I am glad you enjoyed it. And you're spot on about how wide the impact of this system can be. I use it for pretty much every goal I want to achieve😅. Hope it helps you too!

[@gaylepalama6575]

Finding your videos made my day! So much useful info and positivity.

[@clairelaskey5592]

I’m severe Hashimoto hypothyroidism. I will try this. I was told HIIT and overworking out only stresses out my thyroid gland. Believing and praying this works for me too. Sending love and blessings to you all.

[@selenafc5619]

Thank you for sharing , your approach if so refreshing. I will try this. Live you videos too, they so easy to follow.

[@liceous]

This video moved my soul

[@informliza]

Wow, thank you for sharing !

[@1972centaur]

love your channel. Thank you for sharing

[@LiliLala1991]

what a great video, inconsistent sleep schedule and phone procrastination is a real problem that ruins other good habits

[@jennifersisson-pg3in]

Just found your videos, so on time and helpful! Thank you

[@byAlexfromua]

Lots of wisdom. That's amazing. I'm your fan now. Thank you!

[@kwlee4190]

Awesome shift in mindset and wonderful strategies. Thanks so much for sharing 🙂

[@CoachViva]

Glad it's helping, KW!

[@MargaretHarmer]

Yup! Realising that my weight problem is a consequence of my work/stress/other bad habits.

[@pharmclare]

Well explained and shot video

[@MicheleMaBelle67]

You really are a weight loss ninja! I'm totally looking at things from a new perspective. Thank you

[@CoachViva]

YASSSS, Michele!! A new perspective is exactly what I was hoping to communicate in this video 🙌

[@toppuburando8298]

This video encouraged me to take a 15 minute walk during my lunch break. Thanks!!

[@sarahk758]

Never thought of habit tracking. And never thought of myself as a compulsive reader and that meaning I’m sitting sedentary in the process!!! Thank you so much for your tips and advice ❤

[@oolala53]

Habit tracking is considered absolutely essential for true habit change. Especially when there are so many reasons in our society not to keep to some kind of eating plan that towards the exposure to calories that most people get all day long. As she says, you should start with only one or two things to change, because charting a bunch of activities is actually a new habit. The more daunting it is after a week or two, the less likely someone will keep it up.

[@lauraezeanishealthyliving9644]

Waooooo this is so detailed it's incredible! Thank you

[@dhivyaanand1]

Sounded like I am hearing my own soul speak out. I can see how much you have tried and tested and tweaked your system to serve you. Amazing content. TYSM!

[@akdagonur]

Just amazing! This video alone has better and more realistic insight than 1000s of books!

[@CoachViva]

Yay, thank you!

[@leonienolan511]

Thank God I found this channel , the advice and information here is fantastic 😊☘️😊

[@CoachViva]

Awesome! Thank you, l sutton!

[@krishradio1]

Your delivery, modulation, editing, narration, expressions is charming and tasteful to say the least. And I did manage to see more than a couple of your videos. There is an unmistakable honesty that yells out of your messages. I wish you could train me but the budget is way over the top for me. I particularly enjoyed your editing it is so professional. You are the content queen if there ever was one on realistic fitness goals and achievements. All the best in all your endeavours.

[@barbaram.6220]

I agree with Krishnan 100%. You are terrific!!!

[@CoachViva]

Thank you, Krishnan! I am glad you're enjoying the videos and finding them helpful. Mission accomplished!

[@CoachViva]

Thank you, Barbara!

[@mariabenjamin8018]

Just need to decide you're going to prioritize your health

[@ildiko4047]

I totally share your love for hiking, trails and all the other stuff and totally agree with your approach, thank you for the video

[@CoachViva]

Happy to help, Ildiko!

[@susanray8911]

Wow!! I’ve been dieting my whole life - I’m in my 60s (and yo-yo-ing the same 20-25 lbs) and never looked at it this way. I love your motivation and process for changing things one at a time. Thank you so much for sharing and inspiring me in a whole new way!

[@oolala53]

Were you able to incorporate principles from her Videos? I was actually able to lose weight that I had gained in middle age, after having actually struggled with my body image and habits for decades before that. This was all after menopause, but now at age 70, although I’ve kept the weight off, I regret not targeting body fat, more specifically and incorporating exercise earlier. But there are also ways that this pursuit can actually be covering up other important interests that are even more challenging to try to develop.

[@Frisco810Hunter]

THANK you for sharing how to prioritize habits as attainable, one to two per month. I found in the past I have overwhelmed myself with diet, too many goals per day, too much exercise all at once and yep, needed a break from ALL OF IT. I watched this video three times and love the spreadsheet tracker and the percentages it produced!

[@CoachViva]

I have been exactly in your situation! If I saved you even half of the trial-and-error in habit building I went through, I am happy 😊

[@metalmistress1347]

This really hits home to me. I gained about 40 pounds in 1.5 years and have been doing a lot of reflection on why. I’m realizing now how I’m just not taking care of myself generally! The constituent wake up time is something I’ve struggled with for years , but I’m starting to work on it this week and can already tell the difference in my energy levels. Waking up with energy absolutely makes the rest of my habits much easier to do consistently.

[@M_SC]

Thank you. I really liked that. I feel inspired

[@CoachViva]

Yay! So happy to provide energy to your day! Thanks for watching and commenting!

[@krishajariwala5791]

Loved the video and especially the belief change to workout the way you enjoy and to work on habits like sleep and not just nutrition...could you please share the chrome extension you used to cut off the internet?

[@juveriahshaadhusain5734]

love it. thanks.

[@justanotherupscaspirant8837]

Please make an organizing video or if you have already, please send the link You have an amazingly precise approach

[@fitnessh2o]

Stay consistent !!. Great

[@bhavyasingh4337]

This video made me subscribe. It is simply the best, thankyou!

[@CoachViva]

Welcome to the Viva Fam, Bhavya!

[@tapaswininayak9826]

Thank you coach

[@truckart]

woah! i felt as if i am you! LOL... same procrastination problem, out of sight out of mind issue, overconsumption of phone usage/social media/constantly searching for the right foods and pinning this core workout and that upper body workout...heck, i have over 500 in my pinterest board! but since the last 3 mths i got more organized, focused a lot on nutrition and doable exercises, lost 5 kgs in a month or so. but yes, keep falling off the bandwagon. i will be checking out your system, though i'm not as tech savvy as you. 😀 Thank you for this video!

[@anushags6634]

One other important habit for me is to review the mental blockers. Am I being too kind for the change or forcing it? All the stories we have mistakenly learnt as kids need to be un learnt and relearnt as an adult. I used to be an overachiever and if I missed just one workout will be beating up myself and feeling so shamed. Working through those negative feelings and changing our identity/belief system makes it all easier. So true with every facet of life being interconnected. Sleep on time and journaling have been my keystone habits.

[@anamasif3553]

your videos are really good and realistic...keep it up

[@CoachViva]

Thanks Anam! I really appreciate your support 😄

[@Kathakathan11]

This is exactly what I needed to listen. I am so glad KZbin algorithm figured it out. I don’t know if I will be efficient enough to do this, but take first tip of understanding keystone habits & going to track them. Let’s se. I am yet not clear with my vision for future, it’s quite uncertain. But I guess I do know which habits to form. Thank you so so much, this video is precious, will keep revisiting it, saved it already.

[@Kathakathan11]

Revisited, made few changes in my habits. I am still not so consistent, but have healthy mindset of weight loss. No guilt and healthy eating habits. I have better restraint while fasting, while I can hardly fast more than 16 hours. But hey 16 hours is good. Will keep revisiting :) May be more often.

[@shwetapatil4680]

Simply wow👏

[@pouranszekely_kiraly4764]

You are the best i am so happy i found you

[@oolala53]

My main weight loss mentor-all from writing, he has very little internet presence-also emphasized having a systematic approach, building just a few habits at a time, and tracking. He had a lot of things in place already so he didn’t have to do quite as much soul-searching, at least not formally. He also insisted that jumping from behavior to behavior without really giving it your all was “premature optimization,” a term from computer systems. I’ve run into some issues that are different now from when I started, so I am binging on these videos. That may be part of me, avoiding other things!

[@afamily1000]

So happy I found your channel love you and your content yay 😀 🥰🥰

[@CoachViva]

Welcome to the Viva Fam!

[@freewill785]

I’m watching this video for the second time. You won’t believe me if I say how much this video gives me motivation. I was feeling down (everything is falling apart) now I’m thinking wow I have energy to go on again! You are so inspiring. Ps, I love to hike.

[@CoachViva]

I am so happy to hear that, Bahareh! I am rooting for you. And I hope you get some awesome hiking in this summer. That's my plan too 🙌

[@freewill785]

@@CoachViva actually I go hiking twice a month. I really would love to join you. Unfortunately I live far away but I will remember you the next time I go hiking. Tochal peak would be the best. P.s Again I wanna thank you for the info you’re sharing. I study your channel! And I mean it! ❤️

[@peterkoh5632]

good for you.. losing weight need not be expensive or cost anything other than adjusting your diet, routine and habits. all the best !

[@Joii82]

t.v. & cellphone are the WORST for weight loss . 🤦🏾‍♀️ it dawned on me when I realized I make the best choices when I dont turn on the t.v. or I'm too busy to check IG

[@faithhopeyascone4816]

Awesome!!!

[@CoachViva]

Thanks!! Glad it was helpful, Faith.

[@messily1456]

"Rude!" 😂 Thank you so much for this video!! I relate to your thought process so much!

[@CoachViva]

😂 Glad it resonated with you, Cecily!

[@alliehartom5978]

I was always so tall and skinny, I could eat anything and not gain an ounce. Until menopause lol. Now I know how to eat, but I don't know how to stop. This video has made me realize the really bad habits that I've gotten into, and giving me ideas on good habits to start. Brilliant. Thank you so much!

[@oolala53]

Remember to get your vision of why these things are so important and make plans to track! If you haven’t already in these last four months.

[@I-Khan75]

Too good!!

[@CoachViva]

Glad it was helpful, Mehreen!

[@robevans2114]

You are amazing and an inspiation.

[@dianebozarth7809]

Is there a template for the habit tracker we can download?

[@vaishalisingh3018]

Amazing 🤩

[@CoachViva]

Thanks 🤗

[@freewill785]

Wow!!!!! Thank you so much for this. I’ve been doing something like this but not completely. I didn’t know it is the thing! Now after watching your video I know what I’m doing and I’ll try to make it even better. Thanks a million.

[@CoachViva]

Glad this helps!

[@victoriamarfina9819]

Thank you for the video! May I ask what that Chrome extention that blocks the Internet at a certain time you talked about is called?

[@rgowans]

Richa, I would love for you to elaborate on how your dieting history was affecting your health, specially the chest pains etc. I am very similar, I get all these random chest pains and cannot figure out what is causing them. My digestive system is messed up at the moment, I just want it all to go away! :(

[@CoachViva]

Hi Roberta, I am so sorry to hear you're going through a similar situation. 🫂 For me a lot of it was the quality of foods I was eating - eating out, empty calories, little movement. Do any of these resonate with your situation?

[@moneysensemap]

This is so [profound to me too!! You are a fantastic speaker. Thank you xx

[@Chris-sj5lj]

Ha Ha! Loved this video. I created a somewhat similar system, less precise but enormously helpful in making strategic choices that serve me and not the media induced coma that I was living in. You are obviously created a a great system and I will incorporate the metics, if they look to be a valuable tool for me. Faulty belief systems can sabotage future reality.

[@CoachViva]

Glad you found your own way to this system, Chris!

[@KPH218]

Amazing

[@shadowvampwolf]

Comment and liking to help y'all w algorithm cause this is good stuff. Thank u

[@BirdLisa]

Blocks all internet! I need that! This was great.

[@CoachViva]

Best thing ever 😂

[@tj4796]

Only works if you live alone. ☹️ bummer cause it would be useful

[@chetanamanjunath8568]

Very interesting

[@manalani3724]

love your video…they make sense…i will apply them in my life..thanks soooooo much

[@CoachViva]

You can do it, Mana! Rooting for you

[@Ketg225]

Great content. Which chrome extension do you use for blocking the internet?

[@vickyferlia8122]

This is a mindblowingly simple concept but something the vast majority of people don't realise or have the discipline to follow through. Thank you!

[@oolala53]

I don’t think it’s simple actually at all. Humans evolved from running around on the savanna. Dividing their behaviors up into lots of little habits and keeping track of them is not intuitive. But for most of us, it’s incredibly useful, given that most of us aren’t going to be concert pianist, sore ballet dancers are other people that are often very self motivated.

[@rachaeltorres492]

Your Google Sheet is AMAZING 💯!!!

[@CoachViva]

Thank you, Rachael! It's the pillar for all my achievements 😄

[@alicehue4757]

Can share this sheet, keen to start on my weight management

[@lindaabraham8715]

I lost 30% of my body weight in 6 months by changing one food habit on the day of the new moon, every 28 days.... for example: not eating anything after supper at 5:30; not bringing any processed food home; measuring my portions before preparing them (e.g., 35 grams of oatmeal), and so forth. That way, changes were not so radical and could be kept. I went from size 14 to size 4. The money I save on food now gets spent on new clothes!

[@ashr7590]

RESPECT 💯... YOU THINK OUTSIDE THE 📦

[@hunny585]

Can we applaud how simple she is in looks(no makeup n glam) which makes it easy to believe n relate with her content

[@catherinemobbs5916]

I don't find her looks a determining factor of how believable she is. I find her confidence, humbleness and ability to articulate complex ideas in an easily digestible way to be very respectable. She's beautiful wholly and fully, and style preference wouldn't add or take away from that. Now, relatable - I can understand. We all relate in different ways.

[@kristijones3307]

No. I don’t think it’s ever appropriate to comment on someone’s looks. And looks absolutely do not give anyone more credibility.

[@TaliaCastilleja]

To me, it says that an obsession with a racist, sexist beauty standard is not her motivation. While it's a personal choice, in this particular realm, it means I trust her more.

[@ruthyaya]

you're amazing

[@CoachViva]

Aww, thanks! You're amazing too.

[@sherryjackson8474]

The Weight Loss Advice is to focus on Systems over Goals. Not a Get FIT Quick scheme.

[@shaileemalvi6161]

this was very commonsensical but very much ingightful, acn u please share the excel template :)

[@nigerianprincess777]

i've literally been trying for so many years to lose weight. i've only gained weight. i feel hopeless. i'm trying to make myself to feel motivated. ive tried so hard for so long. i think i truly need help

[@katnipz2210]

This video should be called "how engineers loose weight" XD. As an architect I find myself doing some similar approches, like planing everything haha

[@CoachViva]

Haha, agreed. My co-coach Lucy and I both have engineering backgrounds. I guess it shows!

[@lusciousphilippa]

Shout out to another TCK!🎉

[@abirami9481]

Ahh the adult=overweight part resonates so hard. I remember in 8th grade a bunch of girls proclaimed they never wanted to get married because all the married women we knew were overweight lmao.

[@kellysharpe2122]

Have you taught how to create that spreadsheet tracker? Or is it available for purchase?

[@spachick2000]

LOVE LOVE LOVE YOUR VIDEOS. I appreciate ALLL the whole work you put into making it not only informative but entertaining!! Can’t wait to do a deeper dive into more of your videos.

[@dsmith7684]

This helps so much!! My bottleneck is a bottle...of Champagne!!

[@polymathecian]

Sometimes, we have to micromanage ourselves to be effective.

[@clarissapinheiro9324]

Great video!! I have a question, though: do you think this kind of tracking is doable in good old pen-and-paper method (without the percentage calculations, which I'd have to do manually)? Because the first habit I have to implement is staying away from any electronics with internet access. I focus like a golden retriever puppy, and sometimes I spend 6 hours/day just surfing - and I don't have any social network but youtube. Actually, I shouldn't even be here, I should be sleeping :S Greetings from Brazil!!

[@CoachViva]

I don't see why not. Go for it, Clarissa!

[@darleneokeefe5866]

I wish my brain would work well enough to make that spreadsheet. Do you have a blank template ?

[@CoachViva]

HI Darlene. We don't right now. This template is only available to our Badass Body Boss students. Feel free to manually copy the cells based on what you see in the video. After you create your own sheet for 1 month, you can just duplicate the others with one click and not have to start everything from scratch again. Hope that helps!

[@aadilghauri3541]

1st goal should be is to be healthy and happy. Weigh loss comes to you as a by product. Eating not healthy is also a habbit and if you don't get it right then all of the efforts you mentioned will not give you good results.

[@CoachViva]

That's exactly the message in the video!

[@h_and_h_]

Just a note. The background music at around 11 min becomes very distracting, which is a shame because it destroys the flow of your really interesting video

[@CoachViva]

Thank you! This is really helpful to know. I do see a faster rate of people leaving at around that point, and wasn't sure what was causing it. I really appreciate your feedback, CR!

[@ilikesashi]

I am a current client who is saying this of my own volition. This program works. It's different from other programs because it focuses on how we think about ourselves and our habits. The community is supportive and judgment free. The trackers, if you use them honestly, really give insights into your unconscious eating and behavior patterns. I've lost 15 pounds so far, and am very grateful for this program. If you're thinking about it at all, I highly recommend Badass Body Boss.

[@CoachViva]

Josh! It's also been so much fun coaching you and hanging out with you inside Badass Body Boss. Thank you so much for making the post! So much love! 💕

[@d18p]

3:24 Babe! you're a funny one 🤣😅😂

[@justytutka]

I wonder if you could share this excel sheet with your fans? :)