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HOW I LOST 100 POUNDS WEIGHT
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Dec 18, 2024
#loseweight #100poundweightloss #weightloss #weight #burnfats
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0:00
hi friends welcome back to my channel
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and a very special welcome if you're new
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here my name is Jen I'm a certified
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weight loss and nutrition coach and I'm
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on W W personal points today I'm going
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to share with you how I lost over a
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hundred pounds as of today I am down 112
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pounds and I want to share with you some
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of my top tips on how I got here how I
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lost 112 pounds and how I've been able
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to keep it off so if you're excited give
0:31
this video a big huge thumbs up make
0:33
sure you're subscribed and your bell
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notification is turned on because I
0:36
upload videos five days a week I do a
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lot of tips and tricks what I eat in a
0:41
day's recipe videos weigh-in videos
0:43
grocery hauls a little bit of everything
0:45
so make sure you're subscribed and your
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bell notification is turned on check out
0:50
the description box down below for
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nutrition coaching I offer personalized
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to you macros and calories this is
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really important to not only lose weight
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but maintain your weight weight and if
1:01
you need extra accountability or want to
1:03
talk with me directly I have one-on-one
1:05
coaching as well links discounts to My
1:08
Favorite Things anything I share with
1:09
you in today's video will also be down
1:12
in that description box and lastly head
1:14
on over join my Facebook group we would
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love to have you so let's go ahead and
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jump into how I lost over a hundred
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pounds
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[Music]
1:26
losing weight is hard as we know losing
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weight is really really hard and when we
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get to maintenance it's equally as hard
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some say even harder there's a lot that
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I did over the course of the couple of
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years that it took me to lose over 100
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pounds and today I want to share with
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you my top 10 tips for weight loss and
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what I did to see results not only have
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I lost over 100 pounds I've been able to
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maintain everything that I've lost and
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I'm continuing to lose weight on a very
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regular basis and part of why I started
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my YouTube channel in the first place
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besides for accountability was also to
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help others so I know that these top 10
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tips that worked for me can benefit and
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potentially work for you as well so I'm
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really excited to share them with you
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let's start with tip number one and this
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has been a big big reason why I've been
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able to successfully lose weight and
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that is that I have a focus on real
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little Whole Food 80 to 90 percent of my
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diet is real whole food the other 10 to
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20 percent is foods that I love whether
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that be processed foods junk food sweet
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Foods no food is bad or good but our
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body does better our weight loss does
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better when we have a diet primarily
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focused on real whole food and what I
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mean by real whole food is lean proteins
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fruits vegetables complex carbohydrates
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and what I mean by junk food or
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processed foods that other like 10 to 20
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percent over here is things like chips
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crackers cookies candy things that are
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processed things that have more than one
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single ingredient the definition of a
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processed food is containing more than
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one single ingredient so anything that
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has one ingredient is considered real
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Whole Foods I base my diet around single
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ingredient foods I eat a lot of lean
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protein I eat a lot of fruits and
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vegetables in complex carbohydrates not
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only do I find that these foods keep me
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full and satisfied I I find that when
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focusing on real food I have better
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weight loss results I'm less hungry
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throughout the day and the weight seems
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to come off more consistently like I
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said I still eat processed food I still
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eat junk food every single day I just
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focus on real whole food and this has
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been quite the game changer for me for
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weight loss tip number two and the other
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thing that I've done is made sure I was
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eating enough when I strip
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you only in about 2019 the beginning of
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2020 I found that I was always always
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hungry I was never satisfied I was
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craving a lot of processed and unhealthy
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foods and I just felt like I never could
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get enough and that's when I started
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doing a little bit of digging and
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Research into points versus calories I
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actually have an entire playlist here on
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my channel of points versus calories
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I'll link it down below for you but
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that's when I realized I wasn't eating
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enough I was eating anywhere from a
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thousand to thirteen hundred calories a
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day which was 500 to 700 calories a day
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less than I needed for weight loss when
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we under eat on a regular basis
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consistently over time our metabolism
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adapts our metabolism doesn't slow our
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metabolism adapts and when it adapts we
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see the scale come to a screeching halt
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our metabolism will adapt to the number
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of calories that we're feeding it and if
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we are not eating enough it's going to
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adapt to that and it's going to hold on
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to everything that you feed it because
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it's Primal instinct is survival and if
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you're not feeding your body enough
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calories the right foods and enough food
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overall throughout the day your weight
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loss is going to come to a plateau a
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stall or really a screeching halt and
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really you may potentially even gain
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weight that's what I was Finding is my
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weight was doing a lot of this and
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that's when I decided to really focus on
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making sure that I was eating enough
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calories points aside I didn't care and
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I still to this day don't care how many
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points I eat in a day as long as I'm
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eating enough calories to fuel my body
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and more importantly fuel my metabolism
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and when I started eating more more than
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I had ever eaten before that's when my
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weight started to go in the right
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direction on the scale eat more to lose
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weight is a real thing that's also why
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it is extremely important to know your
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personalized macros and calories what
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should you be eating every day and
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comparing that to what you're eating on
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the WWE program and how many points
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versus calories you're eating it's
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really really important I can't stress
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this enough to eat enough when you're
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trying to lose weight and you may even
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think wow that's a lot of calories but
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that's the amount of calories that your
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body needs to lose weight and like I
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said the minute I ate more than I ever
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ate before that's when the scale started
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to go in the right direction and that's
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why it's continued to go in the right
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direction tip number three is to drink
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your water now I know that everybody
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says drink your water drink your water
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drink your water yeah yeah yeah it's
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actually extremely important for weight
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loss not only does it hydrate our body
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but water actually can have a positive
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effect on our metabolism it can even
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boost your metabolism a small percentage
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and we know that the more calories we
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burn every day the more likely we are to
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lose weight because the only way to lose
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weight is to be in a calorie deficit so
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by drinking our water we're hydrating
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our body we're flushing all of the
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toxins out of our body and we're
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increasing our metabolism which leads to
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weight loss now if you're someone who
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struggles to get in your water start
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small focus on 32 ounces of water every
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day and then increase to 64 ounces and
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then increase to a gallon of water and
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in no time I promise you you'll be
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drinking a gallon of water without even
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thinking about it if you need to flavor
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your water with fruit water enhancers
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things like crystallite meal whatever
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you need to do to get in your water do
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it so that you can get in your water
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because it's a huge huge game changer
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with weight loss I drink anywhere from
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half of a gallon to a gallon of water a
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day and I would say on average my goal
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is a gallon of water every single day
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and when I gradually increased to a
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gallon that's when I really started
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seeing the scale move in the right
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direction and lastly one benefit of
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water is it actually helps keep you full
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and I find that I'm less hungry and
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cravy throughout the day and remember if
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you're feeling hungry or snacky or cravy
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drink some water first sometimes you're
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not hungry you're thirsty and that's the
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cue that your body needs to get rid of
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that sign of hunger tip number four is
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to move your body and what I mean by
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this is not going to the gym hours and
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hours every day or going to the gym five
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six seven times a week what I mean by
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this is intentionally moving your body
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every single day take the stairs instead
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of the elevator when you're working when
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you're on a zoom call or on a phone call
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stand up instead of sitting down every
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time you get to a commercial on the TV
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show that you're watching get up and
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walk around until your show starts back
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up those are the little things that you
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can do every day that help increase your
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needs which is your non-exercise
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activity thermogenesis and it is proven
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that these little movements throughout
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the day actually play a bigger part in
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weight loss than intentional exercise so
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just focusing on moving more throughout
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the day can really help with weight loss
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I just recently recently as in a few
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weeks ago started it in regular exercise
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and fitness routine I lost all
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before I really started to incorporate
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intentional exercise honestly exercise
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is hard when you're overweight it's hard
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to walk to run to lift weights to go to
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the gym it's harder to do day-to-day
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activities more or less intentional
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exercise so I really focused on my diet
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first which as we know Fitness starts in
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the gym weight loss starts in the
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kitchen so the foods that you're eating
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are far more important than exercise and
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that's exactly what I did I focused on
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my diet I focused on eating the right
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Foods I focused on healing my
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relationship with food and then once I
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got some weight off and it was a little
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bit easier to move my body that's when I
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started an exercise routine now I did
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focus on moving my body every day while
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I lost 100 pounds I just wasn't going to
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the gym you don't have to exercise to
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lose weight just focus on moving your
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body a little bit more every single day
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tip number five is a holy grail for me
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and this is something that has really
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helped me on my weight loss journey and
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that is planning prepping and planning
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if you follow me here on my channel you
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know that I do a grocery haul every week
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and part of that grocery haul is
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planning out my meals for the week now
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this is essential for grocery shopping
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because I have to know what foods to add
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to my grocery list but having a plan in
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place for my meals is really really
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beneficial I know what I'm making for
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dinners throughout the week now I don't
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have to eat the meal that I have on my
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Tuesday list on Tuesday I just know that
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I have everything on hand for a healthy
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meal at some point during the week you
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also know that I do a meal prep every
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single Monday I actually prep my
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breakfast my lunch and a snack or
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dessert for the week this also really
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helps me stay on track and has been a
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big game changer for my overall weight
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loss by knowing that I have a healthy
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breakfast lunch and snack or dessert on
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hand I always have something to reach
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for I'm never in a position where I need
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to go to McDonald's for breakfast or our
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Burger King for lunch or pick up a snack
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at a gas station I always have something
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prepared prepped and ready to go on hand
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that way it's within my points my
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calories my macros and it's a healthy
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option that helps me reach my goals now
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if you're thinking I don't want a meal
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prep I don't want a meal prep every
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weekend nor do I want to eat the same
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breakfast lunch or snacks throughout the
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week you don't have to do that just make
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sure that what's in your house is
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readily available it's healthy it's in
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your plan and it's going to help you
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reach your goals don't set yourself up
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for failure right out of the gate don't
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not plan ahead or prep anything and find
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yourself in a drive-through on a regular
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basis because we know that we can't
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control the ingredients in fast food or
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restaurant food and we're much better
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off and our weight loss is much better
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off preparing more food at home so make
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sure that your kitchen your fridge your
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freezer your pantry are stocked with
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what you need to reach your goals like I
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said this has been a holy grail for me
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and I attribute a lot of my weight loss
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success us to planning and prepping
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number six is another huge one and that
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is consistency this is absolutely
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essential to lose weight you can't be on
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WWE or in a calorie deficit for one week
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and then not the next week or maybe a
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couple days a week and then the other
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five days a week you're off the rails
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doing whatever you want not being
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consistent with whatever weight loss
12:13
plan program lifestyle Journey you're
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following is not going to help you reach
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your goals consistency is 100 absolutely
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key in losing weight I have been
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consistent no matter what I'm doing
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whether I was just doing WWE only I was
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consistent whether I was focused on
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points versus calories I was consistent
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whether I was focused on having real
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Whole Food in a Clean Diet I was
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consistent now I have a mix of a little
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bit of everything I do ww points I watch
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my calories in macros and like I said I
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focus on real food and I'm consistent
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and that is what has helped me lose over
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a hundred pounds I promise you I promise
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you with everything that I can promise
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you with that if you're not consistent
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you're not going to see results
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consistent in your food is the key to
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weight loss whatever Foods you love
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whatever plan you're following even if
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you're not following a plan whatever
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you're doing just be consistent now this
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doesn't mean that you have to be perfect
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seven days a week maybe you decide to
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have a relaxed happy enjoyable meal once
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a week that's completely okay just be
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consistent in that be consistent the
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other six days of the week and indulge
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that one meal per week if that's what
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works for you find what works for you
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and be consistent I promise that's going
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to be a huge factor in success next is a
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question I get asked all the time
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whether it's from a coaching client on
13:39
YouTube and my Facebook group on
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Instagram is how do I stay motivated I
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think being motivated if there's such a
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thing as motivation is important for
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weight loss but I wouldn't necessarily
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say that I stay motivated motivation
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actually comes from seeing results
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that's what keeps us motivated so as
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I've continued to lose weight that's
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where motivation comes from so for me
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staying motivated has been a key factor
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in losing weight but motivation comes
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and goes it's fleeting some days I'm
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more motivated than others some weeks
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some months I'm more motivated than
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others but I find for me that in order
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for me to stay motivated I have to see
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results and in order for me to see
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results I have to do all the other other
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things that we've talked about so far in
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today's video I have to eat the right
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Foods I have to drink my water I have to
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be consistent I have to track my food
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doing all of those things is what
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actually helps keep me motivated and
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like I said you're going to have moments
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days weeks months where you're not
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motivated and that's okay that's
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completely normal but I can promise you
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one thing if you focus on the tips that
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I mentioned in today's video you're
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going to see results and that is what is
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going to drive motivation another
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motivation piece of advice that I want
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to give you is to to find something
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tangible that you can touch for
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motivation for me that's clothing items
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whether it be a gold jacket or a gold
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pair of jeans something that I can try
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on once a month or every couple months
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and see results in that piece of
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clothing that really helps keep me
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motivated also I find that jewelry like
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your wedding ring if it's tight on your
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finger or it doesn't fit trying that on
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regularly and seeing results that way is
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also huge motivation sometimes the
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scale's not our friend so we have to
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find other things that keep us motivated
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maybe taking your measurements and again
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trying on jewelry or a piece of clothing
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or something that you can feel and touch
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and visibly see results is going to be a
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huge huge contributing factor to staying
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motivated and again don't be discouraged
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if sometimes you're motivated and
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sometimes you're not it's completely
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normal just be consistent results will
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happen and motivation will surely follow
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the next tip that I have for you is
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something that's pretty close to my
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heart something that's really personal
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for me and that tip is focusing on your
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relationship with food better yet fixing
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healing your relationship with food this
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is something that I really really
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struggled with when I was 100 pounds
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heavier I wouldn't necessarily say that
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I was a binge eater I've never been
16:14
diagnosed as a binge eater but I can eat
16:17
a lot I mean I can out eat my husband
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any day of the week I would find myself
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getting into this All or Nothing
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mentality which was really detrimental
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for not only my weight loss but also for
16:30
my mental and physical health I would
16:32
tell myself that I would buy a pack of
16:34
Oreos at the grocery store and then I
16:36
would have one or two Oreos every day
16:37
all week in this single pack of Oreos
16:40
would last me the entire week I would
16:42
get home from the grocery store and I
16:43
would have one or two Oreos and then I
16:46
would have one or two more and then I
16:48
would get into this mindset that if I
16:49
just eat the whole pack of Oreos they
16:51
won't be in my house anymore which means
16:53
that tomorrow I can just get right back
16:55
on track and that is a cycle a spiral
16:58
that really got out of control for me I
17:01
was finding that I was eating large
17:03
amounts of food just to get them out of
17:05
my house but then I was bringing in
17:07
those same Foods or Foods along those
17:10
same lines that were triggering for me
17:11
or foods that I would binge on all the
17:14
time so this cycle was just going round
17:16
and round and round and then I was
17:19
classifying food as bad or good I can't
17:21
eat this because it's bad and I should
17:22
eat this because it's good no food is
17:25
bad or good and the only way to heal
17:29
your relationship with food is to get
17:31
out of these really detrimental Cycles I
17:34
also had a cheat day once a week and I
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talked about this on my Channel all the
17:38
time and let me tell you on that cheat
17:40
day I would eat all the things and what
17:42
was happening on this day is I was
17:45
undoing all of the calorie deficit that
17:48
I was in all week long and my weight
17:50
wasn't changing in fact my weight was
17:52
going up and then going down and I was
17:55
aiming and losing the same five pounds
17:56
for months and months and months on end
17:58
because of my cheat day and allowing
18:02
myself to just binge and overeat one day
18:04
a week wasn't doing me any favors it was
18:07
just undoing my calorie deficit for the
18:09
week and I wasn't seeing the scale move
18:11
and I was frustrated because six days a
18:14
week I was staying within my points I
18:15
was in my calories I was eating the
18:17
right foods and then that one day a week
18:19
I was undoing everything and it was
18:22
contributing to my binge eating it was
18:24
contributing to my bad or good food it
18:26
was a cycle for me that was just
18:28
spiraling out of control so I knew that
18:31
I had to make a change I had to work on
18:33
healing my relationship with food I had
18:36
to stop binge eating I had to stop
18:38
having a cheat day I had to stop
18:40
allowing these foods that I know are
18:42
triggering for me to come into my house
18:44
until my relationship with food was
18:46
healed so what I did is I started
18:49
recognizing food as food food is fuel
18:51
and I started looking at food is whether
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or not it would help me reach my goals
18:56
was eating a whole pack of Oreos going
18:58
to help me lose weight and reach my
18:59
goals no so I don't need to eat a whole
19:02
pack of Oreos was having a cheat day
19:04
every week helping heal my relationship
19:06
with food
19:07
helping me lose weight absolutely not so
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I no longer have a cheat day it's
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actually been well over a year year and
19:14
a half since I've had a cheat day now I
19:18
just eat everything in moderation I can
19:21
buy a pack of Oreo cookies now and have
19:23
one or two Oreo cookies I can go out for
19:25
dinner and eat half of my meal and take
19:28
the other half home and still enjoy my
19:30
favorite foods that I had on my cheat
19:32
day but just in moderation and in a
19:35
proper portion size by looking at food
19:37
as fuel and really thinking about the
19:39
foods that I'm eating and whether or not
19:40
they're going to help me reach my goal
19:42
has a really drastically healed my
19:44
relationship with food I'm really proud
19:46
to say that my relationship with food is
19:48
the healthiest that it has ever been in
19:51
my entire life I have struggled with my
19:53
weight my entire life I have struggled
19:55
with binging on foods and being a sugar
19:58
monster my entire life and now I don't
20:00
have any of those Tendencies my
20:02
relationship with food is the best it's
20:04
ever been and I attribute this to not
20:07
only being self aware enough to realize
20:09
what triggers me what I need to stop
20:11
doing but also remembering that food is
20:13
fuel and that when I consume any type of
20:16
food whether it's a healthy food or an
20:18
unhealthy food I think about whether or
20:20
not this is going to help get me to the
20:22
goals that I have for myself and
20:23
remembering that I can eat cookies every
20:25
day if I want it doesn't mean I need to
20:27
eat a whole pack just one or two cookies
20:29
is well within my points or calories is
20:32
healthy and really has contributed to
20:34
Healing that relationship with food
20:36
which has been huge for my weight loss
20:39
number nine is huge this is the number
20:42
one thing that I focused on over the
20:44
last year and a half where I've seen the
20:46
biggest results on the scale and that is
20:48
protein protein is key for weight loss
20:51
for multiple reasons number one protein
20:54
keeps you full and satisfied so if
20:56
you're building your meals around
20:58
protein and all of your meals breakfast
21:00
lunch dinner your snacks throughout the
21:02
day if they're built around protein
21:04
you're going to be far more satisfied in
21:06
full from meal to meal or snack to snack
21:09
you're going to find that you're less
21:11
cravy for unhealthy Foods because
21:13
protein keeps you full for me I have
21:15
protein with every single meal and snack
21:17
in fact I build every single meal and
21:19
snack around protein first let's say
21:22
that I'm craving pretzels for an
21:24
afternoon snack I'm not just going to
21:25
eat pretzels because it's a simple
21:27
carbohydrate my body is going to process
21:29
those quickly and honestly I'm going to
21:31
be hungry 20 minutes later so I still
21:33
allow myself to have pretzels I just
21:35
pair it with some protein maybe I dip my
21:37
pretzels in some peanut butter or maybe
21:39
I have pretzels and a cheese stick I
21:42
make sure that all of my meals and
21:43
snacks are focused around protein also
21:46
protein is extremely important for
21:47
weight loss because it boosts your
21:49
metabolism out of all of the
21:51
macronutrients protein carbohydrates and
21:54
fats protein takes your body the longest
21:56
and is the hardest for your body to
21:58
digest and process which means that your
22:01
body burns more calories digesting and
22:04
processing protein than any other
22:06
macronutrient the more calories we're
22:07
burning throughout the day the more
22:09
likely we're to be in a calorie deficit
22:11
and the more likely we're to see the
22:13
scale move in the right direction and
22:15
lastly and maybe even more importantly
22:16
than the other two reasons why protein
22:18
is so important for weight loss is it
22:21
actually boosts your metabolism because
22:24
it's harder for your body to digest it
22:26
burns more energy more calories in the
22:28
process your metabolism is going like
22:30
this with the more protein that you're
22:32
eating so not only are you full and
22:34
satisfied you're burning more calories
22:36
throughout the day and you're increasing
22:38
your metabolism which are all three
22:39
super important facets of weight loss I
22:42
have a protein goal every day that's
22:43
individualized to me this is another
22:46
reason why I recommend personalized
22:48
macros and calories so that I can give
22:50
you the protein goal for you that you
22:52
need to shoot for every day to see the
22:54
most success on the scale when I started
22:56
focusing on protein when I had a protein
22:59
goal that's when the scale just
23:01
plummeted that's when I saw consistent
23:03
weight loss every single week I have
23:06
lost more weight consistently than than
23:08
ever before by having a protein goal it
23:10
is so important I mean I truly can't
23:12
stress enough why having a protein goal
23:15
every day that's personalized to you is
23:18
so important for weight loss honestly I
23:20
would say that this is the number one
23:21
reason I've been able to lose and
23:23
maintain over a hundred pound weight
23:25
loss and my final tip for you and tip
23:28
number 10 is to give yourself Grace
23:29
weight loss is not a linear situation it
23:33
doesn't just go like this weight loss is
23:34
a lot of this our hunger is a lot of
23:37
this our motivation is a lot of this
23:39
we're human beings we're gonna screw up
23:42
we're going to screw up we're going to
23:44
make mistakes we're going to overeat
23:46
we're going to under eat we're going to
23:48
do everything wrong in our weight loss
23:50
journey and that's okay losing weight
23:52
isn't about what you do every day it's
23:54
about what you do over the long term
23:56
this kind of goes back to being
23:58
consistent it's what you consistently do
24:00
that makes the biggest difference it's
24:02
not those little mistakes it's not those
24:04
moments of weakness it's not the moments
24:07
of overeating or under eating or under
24:09
exercising or over exercising none of
24:11
that is what leads to overall success
24:13
it's what we're doing consistently so
24:15
when we make mistakes or when we screw
24:17
up on our weight loss Journey we need to
24:19
remember to give ourselves Grace it's
24:21
okay to make mistakes just pick yourself
24:23
back up with the next meal the next day
24:25
and get back on track one day one week
24:28
even two weeks of screwing up isn't
24:30
going to derail your overall weight loss
24:32
don't beat yourself up don't talk
24:34
negatively to yourself give yourself
24:36
Grace and just pick yourself back up
24:38
brush it off and get back on track
24:40
that's how I've lost over 100 pounds is
24:43
to make mistakes brush them off and get
24:45
back on track and let me tell you I've
24:47
made a lot of mistakes I still make a
24:49
lot of mistakes I never ever ever have a
24:51
perfect week ever there's always a day
24:53
or two or maybe three that isn't perfect
24:55
and that's okay I allow myself some
24:58
flexibility and I give myself some Grace
25:00
I promise you if you make it okay to
25:03
make mistakes and to screw up you're
25:04
going to be much more successful in the
25:07
long run so those are the top 10 things
25:09
that I've done to lose over a hundred
25:10
pounds I want to revisit really quickly
25:12
tip number two which was eating enough I
25:14
didn't mention this but I do track my
25:16
food and that kind of goes hand in hand
25:18
with eating enough is make sure that
25:19
you're tracking your food you won't know
25:21
how much protein you're eating you won't
25:23
know that you're eating enough you won't
25:24
know that your points and calories are
25:26
lining up unless you track your food
25:28
whether that's in the WW app or a
25:30
calorie counting app I use the Lose It
25:32
app you can use MyFitnessPal smart
25:34
people there are so many free apps out
25:37
there for you to use to track your food
25:39
just make sure that you're consistently
25:41
tracking if you miss a day or you miss a
25:43
meal that's okay just do your best to
25:45
consistently track your food to keep you
25:47
on track and to make sure that you're
25:49
reaching the goals that you need to lose
25:51
your weight
25:53
head underwater
25:55
falling back into you I thought we'd be
25:58
smarter I got nothing left to lose
26:05
[Music]
26:11
[Music]
26:30
about you feel so different so I hope
26:32
that you found these tips helpful and I
26:34
hope that some of my experiences and
26:36
some of my mistakes and the things that
26:38
I've done right and the things that I've
26:39
done wrong resonated with you and I
26:41
promise you if you focus on health and
26:43
you focus on weight loss and you focus
26:45
on moving your body you two are going to
26:48
see weight loss success I promise you
26:50
it's all about calories and calories out
26:52
choosing the right food and being
26:54
consistent so let me know down in the
26:56
comments which one of these 10 tips
26:58
resonated with you the most or which one
27:01
of these 10 things do you not do that
27:02
you're going to start implementing to
27:04
see success and I also hope that me
27:06
losing over 110 pounds is motivation for
27:09
you and that I'm helping you reach your
27:11
goals as well because that's why I'm
27:13
here that's why I'm on YouTube that's
27:14
why I have a Facebook group that's why
27:16
I'm a weight loss and nutrition coach is
27:18
because I want to help you reach your
27:20
goals as well and I hope that you see
27:22
that I'm just a normal person I'm just
27:24
like you and if I can do it you can do
27:26
it I promise you can do it and I'm here
27:29
with you every step of the way cheering
27:31
you on so if you enjoyed today's video
27:33
and you found it helpful don't forget to
27:35
give it a big huge thumbs up make sure
27:37
you're subscribed and your bell
27:38
notification is turned on because I
27:40
upload videos five days a week and you
27:42
never want to miss out check out that
27:44
description box down below for
27:45
everything we talked about today and
27:47
definitely check out nutrition coaching
27:48
for those personalized macros and
27:50
calories your protein goal so that I can
27:52
help you reach your goals and have them
27:54
be individualized to you links discounts
27:57
to my favorite healthy things and lastly
27:59
follow me over on Instagram and Facebook
28:01
in my Facebook group to keep up with me
28:03
a little bit more day today thank you
28:05
for watching friends and I appreciate
28:07
your love and support and I hope today's
28:09
video helps you out see you in the next
28:11
one bye
28:12
[Music]
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