5 Steps to Developing a proper Habit (and Really Sticking with It)


30 Healthy Habit Hacks You Need To Know!

Video taken from the channel: Rachel Aust


HOW TO BUILD HEALTHY HABITS | 5 steps to making them stick

Video taken from the channel: Simple Living


How to Build Healthy Habits? 5 Practical Steps

Video taken from the channel: Practical Health


STICKING TO A HEALTHY LIFESTYLE (5 tips to stay on track)

Video taken from the channel: The Whole Happy Life


5 Easy Tips To Start Losing Weight & Stick To It!

Video taken from the channel: Megan Margot


How to Build Self-Discipline Lesson #1: How to Form a Habit

Video taken from the channel: ProfoundSelfImprovement


A Simple Trick to Develop Good Habits that Stick and Break Bad Ones | Don’t Break the Chain Method

Video taken from the channel: Freedom in Thought

Luckily, there are a few practical (and simple) ways to make sure you form healthy habits that actually work in the real world. And how you start can make all the difference, says Jonathan Fader, Ph.D., sports psychologist and author of “Life as Sport.” Here are his top five tips for forming a healthy habit and sticking to it: 1. Healthy changes need to become healthy habits in order to have the long-lasting wellness impacts you’re after.

But until a healthy activity has become an automatic part of your day, one of the most helpful ways of keeping on track and moving toward habit formation is with proactive reminders and intentional scheduling. 5 Key Steps to Form Healthy Habits. written by Alexandra Pettaway. Why is it so difficult for us all to stick to a new habit? Every year, millions of Americans create a New Year’s Resolution, and these resolutions are discarded in a matter of weeks or months. It’s easy for many of us to start a diet or a fitness program, but what is keeping.

5 Steps to Forming a Healthy Habit (and Actually Sticking to It) When it comes to jump-starting a fitness routine, setting healthy goals can be harder than it seems. And actually sticking with your healthy habits amid the temptations and distractions of everyday life —. Building a habit is hard, especially if you want to do many new things at once. So, the best way to cultivate a new healthy habit into your daily routine is to actually do one new thing at a time. Let’s go back to your new habit of getting up at 5 AM.

Together, these four steps form a neurological feedback loop—cue, craving, response, reward; cue, craving, response, reward—that ultimately allows you to create automatic habits. We can split these four steps into two phases: the problem phase and the solution phase. Here are seven strategies to make those healthy habits stick. such as spending 1 hour at the gym 5 times a week. Then develop steps that you can build upon to reach that goal. A first step may be to join the gym, then add on working out at the gym for 10 minutes once a week, then 15 minutes twice a week, and so on.

5 Action steps for creating a powerful, empowering mindset to help you create healthy habits. 1. One brick at a time Healthy lifestyle habits are created over time. Just as your unhealthy habits are compounded over your life, it will take some time to build good habits. This starts with one small change that gradually builds over time, forming. Here is a plan of attack with 5 steps to establish a new habit: 1. Create a plan that includes small milestones.

You know the saying “Rome wasn’t built in a day”? Well, that certainly applies to establishing a new habit too. It’s important to set small milestones that will. Place reminders to execute your habit each day or you might miss a few days.

If you miss time it defeats the purpose of setting a habit to begin with. 5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days.

List of related literature:

#1 Make new habit really Create a swarm of new specific easy to do.* habits you could do instead of #2 Make old habithard the bad habit.

“Tiny Habits: The Small Changes That Change Everything” by B. J. Fogg
from Tiny Habits: The Small Changes That Change Everything
by B. J. Fogg
Houghton Mifflin Harcourt, 2019

The tried-and-true method for forming healthy habits is a little like drudgery: you force yourself to do these actions day in and day out until one day (hopefully!) they become a habit.

“Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body” by Jon Gabriel
from Visualization for Weight Loss: The Gabriel Method Guide to Using Your Mind to Transform Your Body
by Jon Gabriel
Hay House, 2015

One strategy that helps is what behavioral scientists call habit stacking.9 Habit stacking is simply the process of adding a new habit on top of an existing one.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

Habits 1 and 2 are absolutely essential and prerequisite to Habit 3.

“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” by Stephen R. Covey
from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
by Stephen R. Covey
Simon & Schuster, 2013

I also suggest that you implement each of the ten habits gradually over the coming months.

“Millionaire Success Habits” by Dean Graviosi
from Millionaire Success Habits
by Dean Graviosi

And when you do start to change the habit, focus not just on what you still need to accomplish but also on what you have already done.

“A Primer in Positive Psychology” by Christopher Peterson
from A Primer in Positive Psychology
by Christopher Peterson
Oxford University Press, USA, 2006

• Associated with Habit 3: Put First Things First is the endowment of willpower.

“Principle-Centered Leadership” by Stephen R. Covey
from Principle-Centered Leadership
by Stephen R. Covey
RosettaBooks, 2009

The book lists all healthy habits that I had to inculcate in myself and how I did that.

“From the Rat Race to Financial Freedom: A common man’s journey...” by Manoj Arora
from From the Rat Race to Financial Freedom: A common man’s journey…
by Manoj Arora
Jaico Publishing House, 2016

The first step is recognizing how habits develop in the first place.

“Principles” by Ray Dalio
from Principles
by Ray Dalio
Simon & Schuster, 2018

Step 4: Replace the habit with an alternative behavior.

“Managing Your Mind: The Mental Fitness Guide” by Gillian Butler, Tony Hope, R. A. Hope
from Managing Your Mind: The Mental Fitness Guide
by Gillian Butler, Tony Hope, R. A. Hope
Oxford University Press, 1995

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thank you for creating this video! As everyone adapts to this pandemic, we must be even more intentional with our self-care practices too. I’ve added it to the extensive self-care playlists I curate on my channel ��

  • the biggest mistake I ever made was… telling myself from tommrow I will start this habit or I’ll break this habit. DO NOT make this mistake.

  • I love don’t break the chain for building habits, and breaking existing ones! I have a calendar pinned up for this purpose exactly Great video!

  • Except what if this doesn’t work? I mean it seems to be rooted in the idea of the sunk cost fallacy where we don’t quit because we invested so much into an event or action but what if this doesn’t work? What if you break the chain and feel nothing bad or negative in doing so? Where is the evidence that this works?

    I know that this trick doesn’t work for me because I see through the bias of “loss aversion” and know that in the ultimate sense that nothing matters and there is no cost for dropping the chain. It’s the same in video games, I am not bothered by dropping a chain.

  • Aw I just felt so happy when you said you have 500 subscribers so gratefully. You now have 125k girl, killing it. I am late to the party, just discovered your channel and watching all the videos with a notebook and pen in hand <3

  • This does not work for someone with a mental illness. The pressure of having to to this thing every single day and not been allowed to fail kills all my motivation and I don’t want to do anything anymore. I’m safer in bed

  • i Already Know This but
    idk why I Still Failed To not Give Up at The Time When i knrw I Cud have Done It But still Automatically I failed at A Certain Thing
    It was A Habit. Giving Up Became A Habit.
    I Just Need not To Stick Always But Stick Longer Everyday.
    to Make It Resistive And More Flexible.

  • My personal experience: I had a hard time building a new study habit myself. So I asked my friends to track habits together through a mobile app (FYI if someone needs, the app called PingPal, only iOS version.) By giving thumbs up to each other’s progress, we all get motivated to go beyond. Highly recommend this way! Either group support or peer pressure definitely can be willpower to keep the chain lol

  • It’s actually sixty-six days, fourteen hours and twenty-four minutes to automate your (targeted) behavior.

    66.6 days… I suppose the devil here really is in the details. ��

  • Sometimes this method is risky cause there might be a day where whether you like it or not you can’t perform the habit and once your “Don’t break the chain” broke,it will destroy your motivation like “Oh the chain isn’t perfect anymore,it looks bad” and may push you to quit.

    Not saying that you must not use this method,it just things like this might happen.

  • Creating a journal and physically checking off days is also helpful you can make the journal look nice, knowing that you spent more time and effort making it you are less likely to break the chain of success

  • This is amazing. absolutely appreciate this. Quick wuestions. is it better to develop habits one at a time or can you do a couple of habits at the same time

  • i do that but i’m still not able to form habits. should i force myself to do it consistently for a certain amount of time before arriving at a conclusion?

  • breaking the chain is opinionated of oneself.
    exemplar of a comedian writing endlessly when personal life is in disarray is a method for producing chaos.
    take a day off if it’s crushing you, take a day off if it’s madness and not out of laziness.
    true discipline is sleeping the correct amount of hours a day.
    amateurs overwork, athletes injure themselves, writers write themselves to turmoil.

    the thought of a red chain across the month is just perception. If one needs a calendar to mark red X on, one is closer to the first stage of discipline than the last.
    discipline is easy. true discipline is understanding more than just “breaking the chain” method.

    take for example, the Bill Gates day to day schedule. that schedule would overwhelm most of us. that schedule was not formulated over a single day, rather a lifetime.

  • Your vids are so incredibly intelligent, informative and empowering.

    They lend so much more clarity than anything else out there I’ve seen.

  • https://bytheland.co/issai-gomez
    Una poderosa combinación entre naturaleza y ciencia.

    Energía, reducir el estrés, enfocarte, dormir, no importa que meta tengas. By The Land ha creado fórmulas científicamente comprobadas para que puedes consumir suplementos que realmente funcionen y que al mismo tiempo sean 100% naturales.

  • Hey man, I know this video is 2 years old and the chances that you might respond are very slim. That being said, I wanted to know what I should do if I’m forced to miss a day and break the chain I had due to some inevitable event?e.g recently I wanted to make a habit of following a simple morning routine(which I don’t go in to details of rn because this comment is already long as it is). This morning routine required me to have access to water.For the first five days I was doing fine, until the water went out(on the 6th day) for a few hours and forced me to break my chain. Flash foward a few days now and I quit the morning routine due to that one set back.This has been a reoccuring theme with me when ever I try to make new habits and I wanted to know if you had any advice? Sorry if I dragged out the comment, I’m not good with words.

  • At first I was like hmm nice but I don’t have a big calendar and I think I would be less motivated to start this chain whilst I still haven’t gone to the shop (also what if I move around between my different houses)

    finds out he recommends apps

  • Unconsciously i did my singing vocal exercises for a long time.and now i can’t stay without doing it everyday,and im doing it from last 1year and haven’t missed a single day ��and the fun part is that its fun

  • Will definitely try this. I used something similar with my son when getting him to stick to his daily routine. We used stickers instead. ��

  • Lmao… Don’t Break The Chain method was something I just saw in movies. I didn’t know the name of the method, but I just copied those progressive characters in movies. I did it only for only close to 16 days though. I’m going to start on habits again! 66 days here we go!

  • Tbh that doesnt work for me… I can prepare myself for a marathon and train everyday but after the marathon I just stop exercising. Idk why

  • this is one of the best techniques of building good habits that I’ve ever come across.
    I’ve always done this but didn’t know it was actually a psychological trick! Thank you for this

  • Yeah. There is only one Golden Rule to not break a good habit. Do Not Break The Chain. Think of your habit as you building a series of chains. Chain does not break. Maybe one day you will feel tempted to break. “Nah.. It’s just one day.. I will do build my chain again tomorrow.” Then next day come “Nah.. I will do it for another day.. Because waking up at 6 is really hard so I need to take a rest.” Days passed and you become a bump again LOL..

    I’ve been doing it for more than a month now. I started VERY LITTLE with waking up early and taking a good cold shower right after it and then meditating for ONLY 5 minutes. Even though It started really hard, but I DON’T WANT TO BREAK THE CHAIN NO MATTER WHAT!! And then, two weeks later I beat my alarm and wake up even earlier and then took a cold shower and meditating for 10 minutes like it’s nothing. The Chain has become part of my body.

    Do not start with “Solving the World Hunger” level. Do not start with I will jog for 10 km every morning. Start with very little good habits and STICK with it.Then, you can increase the difficulty that comes with time. A month has passed, now I wake up early without alarm, taking a cold shower, meditating 2x10mins day and night, reading 15 pages. As time goes on, I will increase the difficulty on Reading and maybe adding a little exercise in the future.

    Sry for turning this comment to a story. I hope this can be useful to anyone in need to break the desperation loop. Thanks, have a good life.

  • Hey, I’ve been wondering… you know the waking up earlier habit when do you stop going ‘earlier’? Let’s say one does 5-15minites first, then 20-30, then one chooses to start their day even an hour earlier..! But in that time they don’t have anything productive to do as eg. Family is still sleeping so silence is needed, some need to take meds in the morning that they must eat something with, another person might have a family they need to set out for school/work etc. When is ‘earlier’ early enough?

  • Ria, I live your videos… they make me feel like a friend is talking to me and I also love that you add your personal experience to the advice you give. Thanks for the effort and the great job!

  • Genius! When you have a craving for cocaine just reach for coca cola instead. Then when you reach for the coca cola reach for fruit juice instead. Then when you’re offered fruit juice drink water instead. And that’s how you can easily use water to cure your drug addiction at home with just water!!

  • You have no idea how much discipline it takes to stick to a morning routine, even brushing your teeth and showering regularly can be hard as fuck when you have zero discipline.

  • I have a problem where I’ll workout out for about 2 weeks straight. After that I then take one rest day. When I start working out again I have no motivation to workout anymore. Why does this happen and what should I do?

  • Some people need more discipline than others and I am one of them.
    It is just that without I run out of fuel quickly. So I need in regular basis in the form of habit. It can do miracles for me.
    I have already seen miracles happening and it is just the start.
    Very nice video, I’m listening to the audio book too.
    Thank you very much

  • If only my habit was food related. I’m over that mostly. Now my big issue is working out. I can say no to junk food more often now, but I can’t make myself squat. That’s even harder.

  • When it comes down to a diet eliminating the stuff from your diet, Is not what you want to do, you might binge out later. Just reduce the amount of sweets you eat. And replace most of it.

  • These videos are incredible although you can also get information about nutrition, fitness and cooking recipes at https://eglobalnewsonline.net/myweightplan/

  • The problem with the chocolate bar analogy can be summed up by this question:

    Is the magnitude of the fix proportional to the magnitude of the craving?

    Fixing a chocolate bar craving with a piece of fruit can be likened to scratching an extremely irritating itch with a feather. It doesn’t quite do the job.

  • You should never do anything you do not really want to which is your sin of commission, and more importantly not do something you really want to, which is your sin of omission, a far graver sin, and yes your sins and mine have been forgiven by the blood of the lamb.

  • My main challenge is eating too many sweets. But if I completely cut them out, I’ll feel deprived and then I’ll binge on them. So I’m trying to allow myself a small treat about once a week, maybe more, and that keeps me from feeling deprived and then binging.

  • I find you so honest and supportive. It’s nice to see someone who genuinely cares about people and their weighloss goals. You have motivated me so much x

  • My prayers:����
    I wish all my brothers and sisters, reading my comment, a disciplined life that results in abundance and fulfilment in every thing they aspire to…��
    God bless you.

  • OMG I wanna be the skinny version of u like literally thin seriously gurl I’m proud of u of ur change but I wanna change for me and I am willing to do so

  • Recently read Tim Ferris’ Tribe of Mentors book, and was surprised just how many of the successful people he interviewed mentioned meditating daily. Could be time to give it a proper try…

  • Thanks for this video, I’m always thinking about these things it’s nice to see someone trying to help spread these positive ideas.:D

  • Self Help but it’s actually encouraging bad habits like chocolate eating. when I solved it on my own. Family was hoodwinked into “health problems” splitting up robbing a happy well adjusted home. I studied, I worked hard. I’m not a celebrity dont want to be What a jungle out there Take care.

  • If you want  permanent behavioral change you have rescript your subconscious mind The way that can be accomplished almost effortlessly is available at “ Innertalk.com” s website. I am living proof of the genuine effectiveness of the programs offered there! The inexpensive item they offer is so genuinely life changing.It is the only way to lasting behavioral improvement because it changes the way your mind talks to itself. The CD “ending procrastination” is one that you’ll want if your serious about what you wrote. It is one of the programs that works the fastest. You will naturally “do it now”. I have used the very same CD and it plain works I am so so glad I listened and looked when I heard of this company and the technology of their products. I am not being paid for telling you about this, its because that it has benefitted me so greatly that I cannot just keep it to myself. It doesn’t cost anything to visit their website and read of the patented technology the have to offer. At least look!  I promise you that you will be forever happy you did,   God Bless.  K.M.  Phoenix, AZ.

  • Any reason you haven’t uploaded in a while? I’ve only just discovered your channel. I think you’ve got a good thing going here. Please consider doing more videos. Thanks. ☺️

  • ohhh! I enjoyed video a lot. \it answered some of my questions I am having currently and some of your words opened new perspectives and I found myself in your description of perfectionist. I was feeling that this habit of me was putting me back and now after your tipss new ideas came to me that wow I can try this approach and it will work to improve my life.:)))
    may your soul and brain be blessed.

  • My hardest part is that I sometimes have pretty strong impulses that are difficult rot challenge.
    Another one is that I am a recovering sugar addict) I made so much progress on my relationship with sugar, but occasionally I go through periods where staying away can be veery challenging.

  • I think for some people self discipline isn’t the strongest on the first day. Some people are naturally adventurous, and I think that leads to easier startup, but I struggle after around a week and a half with self discipline.

  • Oh yes, habits can be life changing! I have one habit for you that is never bad: reading. If you don’t know what to read some ideas on my little website: idea-empire.jimdo.com

  • Thankyou margot. For everything that you’ve share in my life. Im maybe not happy with myself ryt now. But i will work on it whatever happens.. I love you always from the bottom of my heart

  • When it comes to eating healthy, you have to try not to fall victim to modern fad diets. Extreme diets are a threat for your health, especially ones that seriously restrict your daily nutritionary intake. While they might generate rapid loss of weight, these diet plans are never a long-term solution for your weight problem. It is best to look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • You are seriously amazing!! I love your videos and I always come back to them for motivation on my weight loss journey! �������� Rachel from Australia!

  • “Why are apples and oranges so good for you”
    Me: looks down at my bowl full of apple and orange slices huh, i must be off to a good start

  • You are such a sweetheart!! I loved listening to you!! I’m 51 and I need to loose weight. You have really inspired me to get my ass moving, lol

  • Scary coincidence is that my biggest motivator is same as yours! My mom’s side of the family have diabetes; even my grandma who didn’t die because or diabetes still has the disease. My mom is borderline but we both have a sweet tooth unfortunately,

  • I swear you are the only person I’ve watched on here to truly inspire me. You are so realistic and you actually sound like you’ve been through it. I’m not sure if it’s because I’m finally going to start this or what but I’m just feeling extremely inspired!

  • I use to follow her videos every time and I’m so grateful I found: https://rb.gy/wtkwg7 it helped me not only lose weight but keep it off and without avoiding to have delicious food and it helps to provide the immensely great diet plan according to your daily routine, hope it helps some others

  • I’ve lost 20 lbs and then I stopped and stayed at 170

    Not my goal but I’m really beating myself

    I just gotta accept myself and get things done
    Easier said then done but lets go!!

  • I love your personality! It sounds like you’ve been through a lot of judgment and now your just kicking their negativities outta your life. You inspire me to be better xx

  • You are the best! im a 14 year old teenager struggling with weight loss you have no idea how much you motivated me! love your videos ❤️❤️❤️❤️

  • I could not change my life until I introduced chemicals. COULD NOT DO IT! Then I added TRT and phentermine. Dropped 50 lbs. The more chemically challenged you are, the harder it is to use will power. Some people need ADD medicine to concentrate, and will power won’t help. People that are healthy/normal can’t understand this.

  • I weigh 43 KG
    I want to lose 3 KG in 1 month
    (If i am still alive)
    But the problem is that mom doesn’t cook any healthy food and whenever i tell her to do so she tells me “omg you’re anorexic again?!” (I’ve never been anorexic lol) so instead I’m taking advantage of Ramadan to eat one meal a day without being accused of having anorexia. I am also avoiding water and everything that has water in it, because I no longer have access to any pills that I can overdose on to die. Dehydration is a slow process than can kill me so lol i just noticed i changed topics k why did i even write this comment i’m such a mess

  • Great Video!! My two gems:

    1) I will try to meditate in the morning before starting my day. (keystone habits)
    2) I will try to replace my chocolate habits with apple habits until it becomes natural. (66 days)

  • You are such a beautiful, kind soul. Thank you for making this video, it is EXACTLY what I needed to see/hear right now! Bless you girl!

  • I was falling into the trap of eating disorders thinking that that is an easy way of losing weight. I noticed how depressed and miserable that made me. Thank you so much for bringing me back on track. I also have 60 pounds to lose and I am going to lose those healthily and show other bitches that I too can look bomb as fuck. I dont care if takes more than a year.✌️ I’ll start working out in a few days. I have exams going on now. I’ll keep updating my progress every now then. Wish me luck.✌️

  • 1 like = 1 day of healthy eating and 10K steps

    I really need to lose weight for health reasons and I think that could motivate me to just update every weeks

  • I have to wear a xl, I’ve lost 25 pounds since then, and I haven’t bought any new clothes, and I bought jeans that fit me before Christmas, and now they’re too big, and I have to wear a belt.

  • I lost 25 pounds since September, when my grandpa died. I was sad, and I didn’t eat, but i started eating again, and I’m still losing weight, even though I eat junk.

  • 10 pounds… I only have to lose 10 lbs I’m 11 im not fat but I want to look skinny your ment to be 6 stone as 11 i am but I want to be 5 or 5 and half but I’m scared if I’m gonna get ill please give me tips:(

  • She’s such a beautiful, sincere person! ���� so motivated now! I’ve lost weight In the past 30 lbs and I moved in with my boyfriend (yet I’m older and taller) and gained a bit back lol so I’m tryna lose it lol ��❤️

  • I’m new to your channel and this is very helpful. I keep hearing that if you go “off plan” for even that piece of cake it sets you back and can have ill effects for longer than just that 1 day is that true? I’m trying to go gluten free as I have horrible digestive problems when I have gluten and it’s not easy and I keep going back to gluten foods. Have lots of disease issues so I’m really looking for healthy ways to eat and stay on track!

  • I recently found your channel and I’ve watched soooo many of your videos. I’m 5’2” and 159 pounds. I want to be 110-120 ideally and I finally want to commit to my weight loss journey. I want to feel confident and comfortable in my body. You’ve been so helpful with your videos �� I meal prepped a lot of healthy meals for the week and I can’t wait to start.

  • This video just made me so positive and happy! �� thank you girl! Could you share your current weight? Or what your weight was before vs now? Or is that too personal? Sorry if it is! Thank you again though! ������������

  • This video is so positive I was feeling a little lost on my weightloss journey… i need to remember to be more patient:)) I got this and so do all of you guys! Xx sending love ��

  • Thanks Megan you are so beautiful and you have inspired me to start my own weight loss journey. I’m not obese but I want get in shape and lose body fat.

  • Thank you for your tips they are so helpful and Iam going to diet tomorrow because of you I really appreciate it so much you got be motivated to lose weight

  • This is like the best video that has motivated me to loss weight for my health. Like your videos are so realistic. Like there’s no lies. This is why I love your channel. Thank you so much Megan! I’m actually starting to exercise more, eat healthy food and be positive cause, I’ve been having problems with my gal bladder so I hope I do well soon. Thank you!

  • Hi, new subscriber here and loving your videos! I also love that you use so many aldi products it is possible to be eco-friendly on a budget! Keep up the great work:)

  • Bitch you just f’kn motivated me right now.! Seriously you should have a PHD. This is by far the BEST motivational weight loss video I have seen ever! My goal is 40 lbs. And fuck my spouse, I hope I get rid of the asshole by then. By the way, I want to see a ghost. Thanks chica!

  • you’re one of the most inspiring person ever girl! Anytime I don’t feel motivated I always come back to your videos, thank you so much girl ❤

  • MEGAN you dont have a hourglass shape! U have a slim figure, now that ur on your normal weight, ur very small and slim body type. Like Selena Gomez!

  • 2 lbs per week would be over 100 lbs. I’ve lost 91 lbs, but I was well over 200 lbs OVER WEIGHT. I weight over 300 lbs. The secret to losing weight? Be in a caloric deficit. That is scientifically how any living person loses weight. That’s it. Burn more calories than you eat. Simple, right? Not really. It’s hard not to over eat. That’s what makes weight loss difficult. Exercise is just a secondary tool when it comes to losing fat from your body. Exercise us there to tone your muscles and burn additional calories. Diet and food is #1 when losing weight.

  • I cried through most of this video because the main reason why u want to lose weight is because I want to prove my mother wrong. She always puts me down and says I’m a fat shit and stuff like that and she even chucked me out of the house for drinking while fat milk and I am now living with my dad but even when I go to her house to visit she says that I will die of diabetes and stuff and I really just want to prove her wrong. Thank you ��

  • I’m currently on my weight loss journey, and whenever I feel not motivated, I just watch this video and let you inspire me. I lost 40 lbs so far, and still eating that chocolate! Lol

  • Thanks for the video, but you Know that there are thousands and thousands like this and How do I know this video is based in the evidence? thanks.

  • thank you for the advice,i am trying really hard to stick my meal plan, but always fail, after seeing your video,i am gonna give a try again!

  • Make great videos that will look great on your videos

    On this website, you will find all health and beauty related products at low prices


  • Hey dear, I’m new to your channel
    I found that this was helpful I’ve always wanted to cut out junk foods and start eating healthy. Loved it

  • I know a big thing now is childhood obesity, and since they’re still developing it’s a catch 22 on howbto go about them losing weight. I’m living with a coworker and their daughter is overweight but she’s only 12 and isn’t a “woman” yet so that’s still developing too. Do you have some tips on how to handle childhood or adolescent obesity, overweight, or in danger of it?

  • From 500 to 228K you are smashing ittttttt! I’m a new subscriber but I’m in awe of your videos and tend to binge watch when I really need an extra positivity boost and I am very much grateful for all the content you produce and how you take time out of your day to provide this content for us! Thank you, keep being you ��♥️��

  • I enjoyed this video but am on a journey of eating healthy though it’s a big challenge and am diabetic so even more so i want to put every effort but sometimes it’s so hard but my numbers hv decrease tremendous am happy

  • Ok, my difficult struggles part being healthy are:

    cavings sweet tooth junk sugars

    to Fortrose sugar in fruit bridge.

    and emotional eating

    relationship with food within relationships conceptions

  • I love your videos!! I’m from Brazil and always that I have time, I come to the YouTube to watch any video yours. You do a great job!! Thank you for help us.

  • Thank you Ria for this video I am into perfection part and hits me directly. Sometimes its not a happy and true if you stick on perfection. ❤️ New subcriber here

  • I have destroyed myself in sense of of self care and health wise. I was so pretty and now my health it has been destroyed due to alot of tensions and ESPECIALLY no HEALTHY NO PRODUCTIVE LIFESTYLE. My eyes were genetically big and because of all this and crying my eyes have become so small.face bones are visible. I have zero energy.i am still.pretty but not even 1% of what I was. Kindly help me if you can..i just came across your channel helloo I am your new subscriber..I hope I get benefits from your tips. They are amazing each and every single tip is AH-MAZING but I am such a depressed ungrateful lazy ass that I am doing nothing for my life..I am 21 and feels like older or younger when I have to make brain decisions. So immature I am at TIMES. people should you say that we want to see you how YOU WILL LOOK LIKE WHEN YOU BECOME A BRIDE BECAUSE YOU ARE THAT PRETTY AND GORGEOUS MASHAALLAH BARAKALLAH HU but NOW WE NOWW NOWWW. A ANTY CALL ME I LOOK LIKE BANDAR. MY FACE MY HEALTH AND ESPECIALLY ESPECIALLY ESPECIALLY MY BODY MORE THAN MY FACE ALHUMDULILALLAH I STILL HAVE (A BEAUTIFUL FACE BUT NOT SAME AS IT WAS) MY BODY IS CRYING FOR HELP.i am such a confused bipolar person who needs help for improving her health������������

  • Do you have/could you make a video about healthy and simple breakfasts? Like in your video about sugar reducing you talked about good breakfasts that leave you filled for hours, do you have any tips?

  • As a chocolate and burger lover; this made me feel encouraged knowing I won’t have to give up my favorite things in order to be successful. ��

  • Do you have any additional tips for a person whom struggles to build ANY habits?

    Every single morning I require willpower to even brush my teeth. It has NEVER turned into an automatic habit, no matter how long I do it.

    (I don’t even keep a habit of smoking. I smoked for years, quit cold turkey one day I didn’t feel like smoking. Randomly pick it up and drop it, purely based on whether I feel like doing it or not. It’s never had any impacts on my health, so I see no reason to try to avoid it.)

  • I am unable to sleep. And I can’t afford fansy green drinks and salads/ food salads I don’t understand how to make daily simple green juice for extremely good health and healthy healing and healthy lifestyle. Secondly I never understand when to eat/drink them. I find it so tough..I don’t get it. I am 21 and from 7th class I rarely had any good sleeping routine and I once had and I was LITERALLY producing the best version of me but than here I am. I don’t understand when to drink green juice and what’s the SIMPLEST RECIPE OF IT AND WHEN TO EAT A SIMPLE( RECIPE PLEASE? I HAVE NO GOOD IDEA) FRUIT SALAD.

  • Meal prep definitely takes a lot of time. On my new diet journey it was tough for a month. I decided to make my social media life less by leaving most of my groups and shadowing friends. The less I see in the feed that less time I spend on there.

  • I think sometimes can be a genetic factors, for examples, some people drinking, smoking, drug abused, they are not eating healthy, or exercise, poor hygiene, but they still live long lives.

  • these self help adverts selling something are too much! just do the pop up ads… im installing ad blocker because of these annoying adds

  • My struggle is sugar..i was a cake chocolate ice creater eater before and also junk foods but then i avoided them all coz of my goal to be healthy fit and strong and stick to my work outs and clean eating but there are times i crave so much on foods i needed to avoid haha

  • I agree that we cannot force ourselves to be perfect all the time. Sometimes I ate a piece of cake and that makes me feel that the whole day is not perfect, so I will allow myself to eat more unhealthy food on that day because it is already not perfect. After watching your video I find that probably I should change my mind and try to just enjoy every small slack action I took. That would really be helpful and I hope I could do better in living a healthy life.

  • Hey Ria, thanks for the video. I find healthy eating not that difficult but then again I do enjoy cooking always have and I enjoy eating even more. It might have smt to do w/ my mom being a good and happy cook.

  • its nearly 1 am, i missed yesterday’s workout, so if i dont get up right now and workout id have missed two days. im going to go work out now, thanks megan x

  • Number 4 is where I struggled the most: progress, not perfection..
    Thank-you for this…
    I think I can get rid of my perfectionist attitude now (in eating)…

    Thank-you so much again.. keep up the good videos like that ❤️��

  • Thank you for this video. It’s so refreshing to see someone be real and not hide when they have eaten a chocolate bar or a burger the night before. I have about 65/70Ibs to lose. I love your channel thanks for the motivation ❤️

  • when I was trying to start with balanced diet, I had a major struggle with sweet tooth, but I just managed with a sweet smoothie, or any healthy sweet dish in moderate amount with some dates or raisins. As like amaranth seeds and dates smoothie, it satisfies my cravings and I can stick with my healthy diet style.

  • The hardest part for me is taking the time to go grocery shopping when I get close to running out of major ingredients. Working 40+ hours a week and going to school full-time as well makes any free-time I have to do it end up being lazing about time. It takes a lot of motivation to work me up to get out and get the groceries I need.

  • All points you make are so true. I don’t enjoy cooking but I do it 6 nights a week so I can control the ingredients I use. What made it easier for me was to make a meal plan. I have a special Google Calendar labeled meal plan that I share with my husband and I plan 2 to 6 weeks out. It is easy because I can save a link to any recipe I use in the calendar and my husband can see what is for dinner everyday without asking. I have been doing this for 4 years now and it has been a lifesaver. It is easier to make shopping list this way and we have virtually no food waste anymore. Thanks for all your tips, I really enjoy your channel!

  • My mom cooks in our house and I don’t have her support. She think’s that i should eat ‘normal’ because I am already in a great shape. Next month I’m going to university and I’ll stay in a student hostel so I can’t prepare my meals there. What do you suggest me to do in order to have a healthy lifestyle?

  • The hardest part of losing body fat is motivation. I am not over Weight but if I am not motivated I lose interest and get depressed then go off the wagon. thanks for all your videos and I am already doing must of what you are sharing which I learned over the years and just wished someone would put it in a video many years ago. Lol �� Have a great weekend and stay bless!

  • I have GERD and IBS, I can’t eat dairy most of the time, can’t eat spicy, sour and oily/junk food, only low gluten and can’t even eat chocolate. (What can I eat on my period?!) I can’t eat most of the food outside of my house so I have no choice but cooking myself, I’ve lost like 4kg (8lbs) in the past month and boy it’s a struggle. I guess it’s motivating me since I wanted to lose weight anyway, but it’s sad that I have to give up ice cream and chocolate as well. (Dairy-free yogurts are amazing tho)

  • Wow this video literally was like you were speaking to me! I have lost a lot of weight but really have lost a lot of motivation lately and my daughter is my driving factor to get back to my healthy lifestyle. Also, I get bad anxiety and depression when I eat sugar. Thank you ���� from the bottom of my heart ❤️

  • the fact that people have to exert self-discipline to not get fat is the pique of human degeneracy and greed IMO. what the actual fuck have humans done to themselves

  • The hardest part for me is having people in my life that don’t eat healthy. Yes, I still cave when I am on my own but it’s not as bad then. It makes me want to become a hermit. I also beat myself up even after just indulging a little. I am trying to break that habit.

  • I’m absolutely loving your videos. Found you a few days ago and I’ve been watching them all. You have such a calming tone to your voice, and such good tips.:)
    I was just wondering, I always thought it was only Type 2 diabetes that is preventable? And Type 1 was not?

  • I am trying new recipes to cook at home. I’d like to know what you eat on a regular basis?
    Also what is your skin care routine? Your skin looks so beautiful.
    Oh yeah, your makeup is flawless too. maybe a makeup tutorial.

  • Hi Ria, I find your videos very informative and motivating. I have gone from being married with two children to being on my own and needing to make sure I can stay healthy and independent long term. I tend to eat out of boredom and emotionally. Any and all tips would be gratefully appreciated.

  • I found your channel tonight, so I am late to the comment party, but I find the hardest part of continually cooking healthy is that I am cooking for one. I enjoy finding new recipes to try on Pinterest or from cookbooks at the library, but often a recipe serves 6-8. I get super sick of eating the same foods on repeat and have limited refrigerator/freezer space. I really don’t care to waste my time trying to figure out how to cut a recipe in half, especially if there are more than eight ingredients (that’s the lazy talking) so, sometimes, buying something for dinner on my way home is just easier. I have been commuting 140 miles a day for my job so I that has been a huge time waster too. I’m in the middle of moving closer to work so i’m hoping I’ll be more motivated to cook for myself again.

  • 7:30 “Progress not perfection.” These are words I have tried to live by whilst trying to pick up a second language, and I even have a homemade poster with this saying hanging up in my classroom. However, as a bonafide perfectionist, I find it incredibly hard. This is pretty sad because I teach ESOL for a living and this is what I both want and get from my students; children that are always willing to give things a try, even when they can’t do them perfectly. I’m incredibly hard on myself in this regard. This is a good reminder for all aspects of my life! I’m really enjoying listening to your videos while doing housework, so thank you!!

  • Hi I just found your channel. And I think it might help me a lot. I started making a list for my motivating factors on why I want to live a healthier lifestyle. And then I realized what it was: I want to live my best life possible. I have struggled with depression and severe anxiety and doctors have always said that a healthier lifestyle (exercise, eating healthy) would help me with my moods. And it would help me live the best life that I can so I don’t ever feel like my life is worthless anymore. I don’t know if that might be other people’s motivating factors but I thought I’d put it out there for other viewers like me to think about.

  • I’m new to your channel. You mentioned on of the struggles I have and that is “falling off the wagon”. If I eat something that I see as bad for me on Thursday, then the diet is off until Monday. Your advice of not trying to be perfect helps a lot. Thank you for this informative video. I’ve struggled with weight gain my entire life and now I am at a life time high well not really, I’ve lost 21lbs since last summer. I could have done better, but I’ll celebrate even the smallest victories. I’ve started an exercise program, I’ve started food journaling again, so hopefully I’ll be more successful. Thanks for your tips.

  • Hi Ria. I think my biggest struggle is if I don’t track or think about what I’m eating, I will get into the habit of eating junk more often than I’d like to admit, but when I track my food, I start to become obsessive and worried about every little thing I eat. How can I find a healthy balance?

  • So you gave us the information and on top of that you help on the information that you just gave us idk what it is but you doing something right ��

  • Please do a video for the people with diabetes..how to prevent/life style change and what should ppl do if they already have it..thanks❤

  • Try the free app Goals. You can do specific days, times, it reminds you, if you wish, and it gives you a blue tick when you complete goals, you can choose to automatically get a red X if you don’t complete your goal too. It has many more features. I use it and like it.

  • Come to me if you wan’t to watch satysfying thigs what make your brain feel better! https://www.youtube.com/watch?v=6cDELTj4ZHI&feature=youtu.be [LINK.]

  • Fulvic Acid comes from the earth’s soil containing 70+ minerals and vitamins. It also contains electrolytes, prebiotics, enzymes, antioxidants, and amino acids. It is SO powerful. �� It has helped me tremendously with alkalizing my body, helping my hypothyroid, inflammation, weight loss, balancing my hormones, greater energy, and DETOXING on such a deep level.
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  • just a reminder. you don’t need to cut out eating foods you enjoy to be healthy. eat that mac and cheese, or dessert, you just need balence. a healthy lifestyle isn’t sustainable if you remove things you love and enjoy.

  • 1. Drink water straight away (Add fruit into water for taste)
    3. Make smoothie for more nutrients (Freeze them the day before)
    4. Take your key for your house/garage
    5. Bath w/ epzitne salt after workout
    6. Clean! (Burns calories)
    7. Walk/run, add some extra exercise
    8. Meal prep
    9. Add spices to boost metabolism
    10. Study while doing cardio
    11. Track the nutrients you eat
    12. Ditch coffee (NO CAFFEINE!)
    13. Foam roll, release your muscles
    14. Become more active! (PEt, kids, etc.)
    15. Get some sunshine!
    16. Restaurant, check menu beforehand
    17. Healthy snack
    18. Drive less walk more
    19. Wait 10-15 min before seconds
    20. Take time to relax
    21. Swap dessert with healthier option (Fruit popsicle)
    22. A training plan
    23.Salad, separate wet from dry
    24. Stretch after exercise or before
    25. Extra resistance wanted? Add some weight to your bag!
    26. Reduce bloating, eat more fresh fruits and veggies!
    27. Good Sleep and rest! No electronics 1-1hour 30min before bed.
    Sorry, I missed some I think but here you go!

  • Kudos for the Video clip! Forgive me for butting in, I am interested in your thoughts. Have you considered Dinanlinson Natural Beauty Approach (Have a quick look on google cant remember the place now)? It is a smashing exclusive guide for learning what to eat to look younger minus the hard work. Ive heard some extraordinary things about it and my friend got excellent results with it.

  • Has anyone heard or tried the Cinderella solutions? I am hearing great things about it from research but wanted to know if anyone has tried it? Here is where I found the information: http://www.resultscinderellasolution.com

  • your videos have been sooo inspiring and motivating for me and it’s aiding me toward my weight loss journey. these are the tips and advice I look for and love because it’s genuine. thank you!

  • If you like AOE. Check out the free open source game modeled after it called 0.A.D. It’s amazing. Hope you check it out and thanks for the advice!

  • Medicare provides medical care for people in the USA that are 66 years old and older. For a healthy person in their late 60s it cost about $500 per month. And costs increase as a person gets older. Plus there are additional costs for people that have a big drug bill.  Some people can not afford to buy their prescription drugs.

    A person can drop out of Medicare and get Medicare Advantage but they still have to pay Medicare about $200 per month.  And with Medicare Advantage they may die due to lack of proper medical care.  And they may suffer due to lack of proper medical care.

  • I stopped after “the don’t drink caffeine drink”.
    Unfortunately, I live on caffeine, either 2 cups of coffee or 5 cups of tea for the past 3-4 years. Slice me open and tea/coffee would probably pour out =]]

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