1. Next steps: A. Want me to coach you? 📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek B. DIY? ▶ The ONLY Fat Loss Advice You’ll Ever Need: ruclips.net/video/BWqJKZSfx-0/видео.html 2. Clarification: the book came out after I lost my weight but the principles and habits I wrangled together on my own were all in the book. It would have been great to have this book to save me lots of trial-and-error. That said, the book is high-level and its application is not obvious or straightforward for weight loss. This is my synthesis on how I discovered on my own the atomic (James' word for "tiny") habits for weight loss.
I absolutely love how you try to rationally breakdown problems and come up with solutions and repeat again when the solutions fail.. I have problems with everything from college to weight, relationships etc and I always end up loathing myself for failing instead of looking into why I failed.
*My mind is exploding over this video.* I'm realizing I've been doing this in a number of parts of my life, and I always thought it was because I was deficient in some way--weak, unmotivated etc. I also thought I was the only one. *WHOLLY COW.* I think I'll be re-watching this many times to reinforce this new way of thinking.
Thank you for your content! I have ADHD and have a hard time watching longer videos and your videos are a perfect amount of time, packed full of info but they’re not overwhelming to watch.
Agree, even without ADHD! But if someone can't get to the point in under 2 mins or state their ideas in under 10-12 mins, they won't in 30-60 mins. Trust me, I hung in there with lots of videos and realised I'd wasted that 30-60 mins.
Totally agree with you! Habits and discipline are super important for weight loss. I was gaining weight for a long time due to perimenopause and just couldn't deal with it but then I started using the aspect health sensor kept a food diary, and first got my condition under control, and now I've even lost some weight. It was tough, but ideas from this book really helped me develop the right habits and discipline
I have read/listened to Atomic Habits no less than 3 times, and it has helped me form some good habits rather quickly, but I struggled making the connection with my habits with food. This video has been eye-opening for me! You made the connections of my eating habits with the science James Clear wrote about so much clearer and specific! Thank you! This may be the year I finally lose this extra 30min! Thank you! Would love more videos throughout the year to emphasize weight loss techniques based on Atomic Habits. ❤
This is exactly what I needed! I reread atomic habits this month and I've been trying to figure out how to actually apply this 1% rule to nutrition and exercise. you have some really helpful tips that seem not only doable, but rewarding! this is the best health/weight loss channel on youtube!
Just letting you know, you do such a great job with all your videos. They are so helpful & motivational. Your edits are great too. You're one of my favourite channels :)
I think this was the best video I have ever watched on RUclips. I thought that several time throughout the watch. Thank you so much for sharing these tips. Looking forward to the next 3 lock step breakdown and to losing the weight/using atomic habits!
The point & call is cool. I've been doing this since high school. I would always forget if I turned my curling iron off because it's such a small action. So I would call home & ask my SIL to check. I got tired of doing that so I would say out loud "The curling iron is off because I turned it off". So later when I would think did I turn it off, yep sure did because I remembered saying it out loud
No true. I created small goals, very small, and achieved them, one at a time, rather than huge goals that were impossible. With this in mind, I have so far gone from 300 pounds down to 180. Now my small goal is to reach 175 in two months. Maybe three, depending on how well I do. I give myself a lot of grace, but my focus is on kindness, gentleness, feeling good and health. Slowly, I began to eat what felt good and paying attention to how overeating, eating negative foods, and sitting around felt. I still eat yummy foods, but only sparingly. Tiny goals work. I am proof.
❤thank you so much for sharing your story. I’m going to focus on enjoying cooking meals from veggies in my garden, walking / gardening in the morning for mindfulness. Taking time to understand that small changes over time does work and doesn’t wreck your mental/ emotional/physical health. ❤ thanks again (now off to gardening !🌱 )
I love this video. So relates to us that work a 9-5. You’re so non judgmental, down to earth and fun. Keep sharing. This helps a lot of ppl. Thank you 😊
Thank you for this really informative video. I love how you added graphics and very practical ways to mark your progress, even when it wasn't obvious on the scale.
I watch very few videos that make me say out loud “HOLY SH--!” This was one of those videos. Thank you so much for creating this! I intend to put your observations into action.
Hi Viva, thanks for your video. It may help some younger people who have emotional eating. However the key to weight loss is light. Those of us who have developmental trauma, are addicted to screens, or who are middle aged, peri menopausal, menopausal or post menopausal this won't be anywhere near enough. Our hormones and eating habits are controlled by light. Study the work of Jack Kruse, (start with his interview by Sarah Kleiner), Carrie Bennett et al. Healing your trauma with Irene Lyon would also help. If one studies these disciplines you will be on a path to life long weight loss and more importantly eliminating disease in general. Good luck with your work!
Amazing explanation. So detailed answering so so many of my questions and other questions I knew I had but didn’t know how to word them. I’m a new subscriber.
I love how you present your theories in an easy to grasp way. I am now wondering if Atomic Habits can be applied to help with executive function with ADHD. As those with ADHD are constantly dopamine chasing. Just a random thought🤔
Omg I took me hours to find your videos again. I watched you videos and lost 30 lbs. best advice I have is I measure my weight loss through clothes and not a scale. I stopped making weight-loss a anxious mindset. I turned my weight loss into a reward. Purposely bought clothes a size smaller to fit into them and just kept calm I know I was eventually have to get there. I took my deload weeks during my pms. Kept my steps just no weights and lil more carbs and sure enough Id weigh less.
Pms managing was so important to me. I accepted the natural weight gain knowing that I will pee it all out once my period starts 😬 that reduced stress + amount of stress and yolo eating!
Glad I stumbled upon this video. The chips in the bowl is a concept I learned From a weight watcher meeting…many yrs ago. Some how I got away from that…probably because I didn’t want to dirty a bowl😅
i just cut out snacks. or no buying a big size of chips but i do still eat a handful if out at a party or whatnot. i walk more on the treadmill while watching youtube instead of lying in bed. little things indeed. i don't cut out any foods. i eat them. just less/in moderation. it is working and i feel so normal and not overwhelmed!
Also, those fast foods, that are also filled with salt sugar and unhealthy oil d , are also filled with chemical addictives and processed ingredients that make people.. well addicted (including bagged food)
Great video! Can you give us an idea of the cost to worn with you 1:1? I don’t want to waste anyone’s time (including my own) getting on a call if the cost is astronomical. Also, getting an estimate would give me an idea of how much I would have to save to get started.
1:49 Its so weird how often i see youtubers sleeping on pillows without a pillowcase or a mattress without a fitted sheet. I know this is a weird observation but SOOO many youtubers do this. Whats up with that?
I don't know what exactly is to understand the weight loss process because i really don't need to loose my weight....but one think that is worse more than increase weight is my bad body type ..... I. Have huge upper body and very lean thigh and i really don't have any hips and butt it trigger me all time ...and also i do some home base exercise to increase my lower body but it doesn't increase...do i need to increase my calories intake more than i am currently having likely to 1600 calories normal day .....my weight is very normal accordingly to bmr but my body structure is not normal according to me ...please suggest me how to make a ideal body type for me ..... I really don't have money to go to gym or any fitness trainer to get help ....so please coach viva help me suggest me what to do ....
Wow. You are so amazing at explaining this concept and super funny too and make it very real and relatable. Thank you. Of course I was watching your video while I was eating a low-fat cookie. Ha ha.
What if you don't drink soda, eat out or junk food ? I cook vegetables and fish almost daily, don't over eat or snack and walk 10000 steps a day. What am I supposed to do if I still can't lose weight.
@@CoachViva thank you so much I’m going to journey along with you and hopefully I make good healthy progress I really appreciate all your help in these videos
when you say "cut one pizza" or "cut one soda", are these habits progressing? like will you start out at month 1 eating 5 slices of pizza and eventually get down to 1 or zero slice? or is it just 4 slices of pizza forever?
When I was visiting Paris, I saw, that in France chips come in a one portion sized bags. There is no such a big bags like in your video ( in my country there is also big bags). I crave chips a lot and when I was eating French sized chips it was ok. The one bag was enough for me. I wonder, why it is not available in other countries?!
The U.S. also has the smaller individual serving bags, not just the large bags. I used the small bags in our lunches when we’re going to be out for the day.
1. Next steps:
A. Want me to coach you? 📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek
B. DIY? ▶ The ONLY Fat Loss Advice You’ll Ever Need: ruclips.net/video/BWqJKZSfx-0/видео.html
2. Clarification: the book came out after I lost my weight but the principles and habits I wrangled together on my own were all in the book. It would have been great to have this book to save me lots of trial-and-error. That said, the book is high-level and its application is not obvious or straightforward for weight loss. This is my synthesis on how I discovered on my own the atomic (James' word for "tiny") habits for weight loss.
Start to be vegan. Work at it every day. You can stop hurting innocent animals along the way.
hey wondering if u can coach me if im under 18 i am 16
Thanks for eating all those foods to make this video! 😂🥰
I absolutely love how you try to rationally breakdown problems and come up with solutions and repeat again when the solutions fail.. I have problems with everything from college to weight, relationships etc and I always end up loathing myself for failing instead of looking into why I failed.
You can do it!
*My mind is exploding over this video.* I'm realizing I've been doing this in a number of parts of my life, and I always thought it was because I was deficient in some way--weak, unmotivated etc. I also thought I was the only one. *WHOLLY COW.* I think I'll be re-watching this many times to reinforce this new way of thinking.
Thank you for your content! I have ADHD and have a hard time watching longer videos and your videos are a perfect amount of time, packed full of info but they’re not overwhelming to watch.
Yay! Glad to hear that. A lot of attention goes into being packed full of info but not overwhelming, so I am glad we are hitting the mark!
Agree, even without ADHD! But if someone can't get to the point in under 2 mins or state their ideas in under 10-12 mins, they won't in 30-60 mins. Trust me, I hung in there with lots of videos and realised I'd wasted that 30-60 mins.
Second this
Totally agree with you! Habits and discipline are super important for weight loss. I was gaining weight for a long time due to perimenopause and just couldn't deal with it but then I started using the aspect health sensor kept a food diary, and first got my condition under control, and now I've even lost some weight. It was tough, but ideas from this book really helped me develop the right habits and discipline
I have read/listened to Atomic Habits no less than 3 times, and it has helped me form some good habits rather quickly, but I struggled making the connection with my habits with food. This video has been eye-opening for me! You made the connections of my eating habits with the science James Clear wrote about so much clearer and specific! Thank you! This may be the year I finally lose this extra 30min! Thank you!
Would love more videos throughout the year to emphasize weight loss techniques based on Atomic Habits. ❤
That was exactly my hope while writing this video! Thank you, Sharon for sharing your thoughts. 2024 is your year. You can do it!
This is exactly what I needed! I reread atomic habits this month and I've been trying to figure out how to actually apply this 1% rule to nutrition and exercise. you have some really helpful tips that seem not only doable, but rewarding! this is the best health/weight loss channel on youtube!
For me, cutting carbs was fairly easy. Didn't expect it to be, but here I am nearly 6 years later and still eating that way.
11:20 the falling off the wagon, not less, but for shorter times - REALLY helpful perspective.
The best weightloss content on the web IMO
Just letting you know, you do such a great job with all your videos. They are so helpful & motivational. Your edits are great too. You're one of my favourite channels :)
I think this was the best video I have ever watched on RUclips. I thought that several time throughout the watch. Thank you so much for sharing these tips. Looking forward to the next 3 lock step breakdown and to losing the weight/using atomic habits!
The point & call is cool. I've been doing this since high school. I would always forget if I turned my curling iron off because it's such a small action. So I would call home & ask my SIL to check. I got tired of doing that so I would say out loud "The curling iron is off because I turned it off". So later when I would think did I turn it off, yep sure did because I remembered saying it out loud
No true. I created small goals, very small, and achieved them, one at a time, rather than huge goals that were impossible. With this in mind, I have so far gone from 300 pounds down to 180. Now my small goal is to reach 175 in two months. Maybe three, depending on how well I do. I give myself a lot of grace, but my focus is on kindness, gentleness, feeling good and health. Slowly, I began to eat what felt good and paying attention to how overeating, eating negative foods, and sitting around felt. I still eat yummy foods, but only sparingly. Tiny goals work. I am proof.
❤thank you so much for sharing your story. I’m going to focus on enjoying cooking meals from veggies in my garden, walking / gardening in the morning for mindfulness. Taking time to understand that small changes over time does work and doesn’t wreck your mental/ emotional/physical health. ❤ thanks again (now off to gardening !🌱 )
I don't think what she said is not true, it's just a different approach.
I think thats a typo and she meant "so true".
This was one of the most helpful videos I have watched recently. Thank you.
I love this video. So relates to us that work a 9-5. You’re so non judgmental, down to earth and fun. Keep sharing. This helps a lot of ppl. Thank you 😊
i am loving being a student of your program and i enjoy these videos they are little booster shots to my process
I’m so lucky to have happened upon this video. The concepts seem sound, and the details seem doable (I hope). I will give it a try. Thank you!
This is most helpful video I have ever encountered for my health!
Just discovered your channel. Thank you so much for putting out such valuable, science based weight loss information and making it simple. 😊
Great video. Your voice, pacing and concrete examples are terrific. Glad you're not like everyone else!
Just a technical remark about 2:35 : 1.01 to the power of 365 is indeed 37.78, but in percentage terms it's 3778%...
I should not have watched this during my 36 hour fast. The footage of the food is incredibly satisfying 😢
Thank you for this really informative video. I love how you added graphics and very practical ways to mark your progress, even when it wasn't obvious on the scale.
Love the clarity and method of your presentation.
This particular video is very helpful...thank you❤❤❤
Wow! There are so many good strategies in this video. ✍🏻 Thank you so much. 🙏🏻😊
Glad it is helpful!
I watch very few videos that make me say out loud “HOLY SH--!”
This was one of those videos. Thank you so much for creating this! I intend to put your observations into action.
Hi Viva, thanks for your video. It may help some younger people who have emotional eating. However the key to weight loss is light. Those of us who have developmental trauma, are addicted to screens, or who are middle aged, peri menopausal, menopausal or post menopausal this won't be anywhere near enough. Our hormones and eating habits are controlled by light. Study the work of Jack Kruse, (start with his interview by Sarah Kleiner), Carrie Bennett et al. Healing your trauma with Irene Lyon would also help. If one studies these disciplines you will be on a path to life long weight loss and more importantly eliminating disease in general. Good luck with your work!
Excellent book, I have read it twice, and your strategies are so good and realistic. Thanks a lot ❤
Such a good video! Love how you used insights from the book and implemented it in your personal journey.
You guys will be one of the incredible channels in 2024🎉
Thank you, Mahi!
Great coaching session! I really appreciate it! ❤
🎉Brilliant, absolutely brilliant. One of the best videos I have ever seen. Professional, creative, you are incredibly talented in video production.
Kudos to you.....Unimaginable how much effort has gone into this video...thank you
Amazing explanation. So detailed answering so so many of my questions and other questions I knew I had but didn’t know how to word them. I’m a new subscriber.
Such a well made video! Definitely deserves more views!
Thanks for the video. I’ve had this book in my audible for some time. Will listen soon.
wow, this is a really good video. explenation and editing!!
As usual, your videos teach life long skills applicable to different areas of life. Thanks,
This is the best weight loss advice! Thank you!
Love the idea of logging the days you stay "on the wagon" versus off!
You are so good at presenting concepts 🎉
How do you track fat vs lean mass loss/gain? Great video.
This is really helpful, thank you so much 😊 happy new year 🎉
Great summary of the book.
Hi, how did you accurately measure your fat loss and muscle gain?
Wow amazing video thank you so much. Concise and clear. I feel motivated after watching it. ❤
The visuals in this video is top notch🎉
I love how you present your theories in an easy to grasp way. I am now wondering if Atomic Habits can be applied to help with executive function with ADHD. As those with ADHD are constantly dopamine chasing. Just a random thought🤔
Wow, the Japanese railway anecdote is really enlightening!
Viva!!! This is an excellent video in all respects. Knowledgeable in bite sized 😂 pieces, visually delicious😊, and funny to the bone. 😅 we got this! 🎉
How do you measure fat loss/lean mass gain or loss?
I have also read the book. Great insights. Thanks for sharing
Creating the b-roll for this must have been a blast. 🙃
Damn, this video is amazing! Thank you so much for sharing!
Great video but the amount of times you've shown the pizza, fries and chips aren't helping my diet😂. I crave them moreeeee
Omg I took me hours to find your videos again. I watched you videos and lost 30 lbs. best advice I have is I measure my weight loss through clothes and not a scale. I stopped making weight-loss a anxious mindset. I turned my weight loss into a reward. Purposely bought clothes a size smaller to fit into them and just kept calm I know I was eventually have to get there. I took my deload weeks during my pms. Kept my steps just no weights and lil more carbs and sure enough Id weigh less.
Pms managing was so important to me. I accepted the natural weight gain knowing that I will pee it all out once my period starts 😬 that reduced stress + amount of stress and yolo eating!
Glad I stumbled upon this video. The chips in the bowl is a concept I learned From a weight watcher meeting…many yrs ago. Some how I got away from that…probably because I didn’t want to dirty a bowl😅
Very well done! Thank you.
This video is sowell made ❤ thank you
Great information and thanks for sharing.
i just cut out snacks. or no buying a big size of chips but i do still eat a handful if out at a party or whatnot. i walk more on the treadmill while watching youtube instead of lying in bed. little things indeed. i don't cut out any foods. i eat them. just less/in moderation. it is working and i feel so normal and not overwhelmed!
Start to be vegan. Work at it every day. You can stop hurting innocent animals along the way.
@@ThatVeganTeacherRUclips i actually am vegan girl bye
Also, those fast foods, that are also filled with salt sugar and unhealthy oil d , are also filled with chemical addictives and processed ingredients that make people.. well addicted (including bagged food)
awareness is so important!
Start to be vegan. Work at it every day. You can stop hurting innocent animals along the way.
Great video! Can you give us an idea of the cost to worn with you 1:1? I don’t want to waste anyone’s time (including my own) getting on a call if the cost is astronomical. Also, getting an estimate would give me an idea of how much I would have to save to get started.
1:49 Its so weird how often i see youtubers sleeping on pillows without a pillowcase or a mattress without a fitted sheet. I know this is a weird observation but SOOO many youtubers do this. Whats up with that?
Awesome job very helpful
amazing video!!
THANK YOU FOR THIS!!!
This was great. New subscriber here.
Whats the difference between fat vs lean mass loss? How to calculate that? My weighing Machine only shows reading in KGs.
I want to get that book. Great advice👍🏾
We just should be grateful these are our problems seriously, some people in different parts of the world are struggling with real issues
Very very clever - thank you
Wow, great video! Where have you been?
Your content is very relatable. I like the template you used btw. Could you share that plz
Interesting ideas. Small bowl of snacks 😋. Eat salad first. Oh and calling out if even in your head whay you are having.
I don't know what exactly is to understand the weight loss process because i really don't need to loose my weight....but one think that is worse more than increase weight is my bad body type ..... I. Have huge upper body and very lean thigh and i really don't have any hips and butt it trigger me all time ...and also i do some home base exercise to increase my lower body but it doesn't increase...do i need to increase my calories intake more than i am currently having likely to 1600 calories normal day .....my weight is very normal accordingly to bmr but my body structure is not normal according to me ...please suggest me how to make a ideal body type for me ..... I really don't have money to go to gym or any fitness trainer to get help ....so please coach viva help me suggest me what to do ....
Wow. You are so amazing at explaining this concept and super funny too and make it very real and relatable. Thank you. Of course I was watching your video while I was eating a low-fat cookie. Ha ha.
For me sometimes I let myself give in into the chips because I know I will eat it that time and forget about it for 6 to 7 months
yes, just weight scale is not really a good measure after you lose most of the "easy" weights or starting to gain muscle.
What if you don't drink soda, eat out or junk food ? I cook vegetables and fish almost daily, don't over eat or snack and walk 10000 steps a day. What am I supposed to do if I still can't lose weight.
Peace+Love
To ALL who see this
and ALL who dont!
☦🧡☮🕊🍀💸💰
~+~
Hi just found your channel thank you for this great video I’ve subscribed to your channel can you please advise me on what is the best scales to buy
Glad it was helpful, Margaret! All our recommendations are here: www.coachviva.com/resources/recommendations/best-health-and-fitness-products
@@CoachViva thank you so much I’m going to journey along with you and hopefully I make good healthy progress I really appreciate all your help in these videos
How do I measure my fat loss/muscle gain?
How did you measure fat to lean mass?
my weight loss idol ❤
One quick question how do you measure your fat loss and lean mass again?
bodyfat.coachviva.com
I absolutely loved Atomic Habits
Excellent! to say the least.
when you say "cut one pizza" or "cut one soda", are these habits progressing? like will you start out at month 1 eating 5 slices of pizza and eventually get down to 1 or zero slice? or is it just 4 slices of pizza forever?
I’m not an American and still would like to experience your coaching.. how can I do that?
This just… oof. It hit! Thank you so much for this!!!!!❤
When I was visiting Paris, I saw, that in France chips come in a one portion sized bags. There is no such a big bags like in your video ( in my country there is also big bags). I crave chips a lot and when I was eating French sized chips it was ok. The one bag was enough for me. I wonder, why it is not available in other countries?!
The U.S. also has the smaller individual serving bags, not just the large bags. I used the small bags in our lunches when we’re going to be out for the day.
What did you use to measure whether you had gain lean mass vs loss body fat?
Your eyes and gym performance
you had me at the 1 degree difference
good jobb gworl u smartt aff
Wonderful wonderful wonderful!
Change rewards system from food to experiences.