Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / The Best Research-Proven Habits for Weight Loss + Body Recomposition

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The Best Research-Proven Habits for Weight Loss + Body Recomposition · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:05
  Welcome back to the body recomposition revolution.
• 0:08
  This is Robin. I feel like this has happened to
• 0:11
  every woman I know, myself included.
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  Have you lost weight before? Have you lost the same 10 lbs
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  over and over and over again? You lose it, you gain it back,
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  you lose it, you gain back a little bit more, you lose it
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  again, and you gain it back again.
• 0:25
  Today we are going to dive into the research.
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  The research that uncovers why we can't keep that weight off,
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  why your diets fail, and what science says to do about it.
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  Because this might be shocking to some of you.
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  There is no magic pill. There is no fad diet.
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  There is no easy way into having long term success with weight
• 0:49
  loss, which is what spurred me to kind of dive into the
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  research surrounding sustainable weight loss because as you know,
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  I specialize in body recomposition for women above
• 1:01
  the age of 35. So I specialize in helping women
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  drop fat and gain muscle. And I do that through research
• 1:08
  based training and nutrition protocols that are hormone
• 1:12
  enhanced. So they are very sensitive and
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  in tune with your ever changing hormones.
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  Who cares? Today we're not talking about
• 1:18
  hormones. Today we're not talking about
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  hormones. We are talking about research.
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  And today we are talking about the research that shows there is
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  no magic pill. That long term weight loss,
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  which means you're not gaining back that 10 lbs over and over
• 1:32
  and over again. That long term success comes
• 1:35
  from sustainable lifestyle habits.
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  And this information was so interesting to me because prior
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  to the last three years, I would say I was definitely a yo-yo, I
• 1:47
  wouldn't say Dieter, but yo-yo weight gainer like so I would
• 1:50
  gain 30 lbs and then I would take it off and then maybe I'd
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  gain 40 lbs. I'd have a couple babies and I
• 1:56
  always felt comfortable gaining that weight because I had a
• 1:58
  training background and I knew how to get it off.
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  But then when I turned 35 and everything shift and I
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  understood that it involved so much more than a calorie deficit
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  and that it was all about my hormones and adopting real
• 2:11
  sustainable lifestyle and habit changes, that is when I was able
• 2:17
  to keep my weight loss for the last few years, three years to
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  be exact, I used to be at my very, very tip top, almost £200
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  the day I gave birth to my first son.
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  I have stayed at 1:35 between 1:28 and 1:35 for the last three
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  years. And that when I really think
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  about it, it's because I changed my life.
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  I changed my lifestyle. I integrated habits.
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  I have so many. And when I went through the
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  research from the National Weight Control Registry, it
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  rings true. The reasons they cite as being
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  what successful weight loss maintainers do are the exact
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  things I implemented into my own life over the last few years
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  that enabled me to continue having this body that I feel
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  comfortable in. So let's get into it.
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  First, I want to talk about the National Weight Control
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  Registry, So the NWCR. The NWCR is a large ongoing
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  study of over 10,000 people who achieved significant weight
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  loss. So at least 30 lbs.
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  These 10,000 people have lost at least 30 lbs and they've kept it
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  off for at least one year now. Of all these 10,000 people,
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  these successful losers have lost an average of 66 lbs and
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  maintained that late weight loss for about 5 1/2 years.
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  Some of the people in the registry have kept the weight
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  off for decades. One of them is cited to have
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  kept it off for as long as 66 years.
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  So what is the secret? Why are these people able to
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  keep the weight off? Why am I now able to keep the
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  weight off? Why are you not able to keep the
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  weight off and how can you? Now The NWCR has compiled this
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  research and so many different entities have taken the research
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  from the NWCR and published incredible papers.
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  If you ever want to go down a rabbit hole of research and
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  information, just look up the NWCR findings.
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  You will find so many interesting studies surrounding
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  people who have successfully kept weight off.
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  I thought it was. It was so eye opening to me
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  because I am always talking about hormones.
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  I am always talking about my pillars and body composition,
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  but in actuality, it is an umbrella of just lifestyle,
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  lifestyle that you have to become OK with, that you have to
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  embrace long term that has you have to change your identity.
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  In a nutshell, you really have to just change your identity to
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  someone who gets up earlier, to someone who does all the things
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  I'm about to uncover. Just view yourself as that
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  person that you need to be and fake it until you make it.
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  I want to start with some powerful truths for women, but
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  this applies to men as well. So most people regain weight
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  that they lose after dieting, and the research suggests that
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  80% of people who lose weight regain it within a year.
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  Was that you? Probably because it's 80% of the
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  population. Women over 30 are especially
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  prone to rebound weight due to hormonal shifts and muscle loss
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  post diet. I talk about this nonstop.
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  You cannot crash diet, you cannot starve yourself because
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  then you lose your muscle, which tanks your metabolism, which
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  makes you even bigger, softer, slower.
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  Everything bad Now I have compiled a list of the key
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  habits of long term weight loss maintainers.
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  So these are the things that people who lose a lot of weight
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  and keep that weight off do. These are their key habits.
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  They all have in common habit number one, regular physical
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  activity. About 90% of NWCR members
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  exercise an hour per day. Each of those people, they
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  exercise an hour a day. The most common exercise is
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  brisk walking. Consistent movement is a
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  cornerstone of their routine. It burns calories, supports
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  metabolism, and helps make weight control a daily habit.
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  If the statement all of these long term weight loss
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  participants exercise an hour a day, don't get overwhelmed by
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  that because that also means, hey, go outside for 30 minutes
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  in the morning and walk and then again go on your treadmill for
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  30 minutes at night. That 60 minutes can be whatever.
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  Get an hour walk once a day. If lifting weights is too
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  intimidating in the beginning, just walk for an hour.
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  Habit number 2 is a healthy, low calorie diet.
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  The majority of successful maintainers continue to consume
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  a reduced calorie, lower fat diet to sustain their results.
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  So instead of any magic diet, they focus on portion control
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  and nutritious foods. This lifestyle approach beats
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  any short term fad because it's sustainable long haul.
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  I love that. I love for my clients to track
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  their food consistently for at least a few months so that you
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  are aware of what you are eating.
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  You need to know exactly what you're eating because if you
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  don't, you are unaware of how many calories you're consuming.
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  And if you go above what your total daily energy expenditure
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  is, you're going to gain weight. So having that low calorie diet
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  be a constant in your life. And again, this is not about
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  body recomposition. We're just talking about weight
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  and maintenance right now. Healthy habits that support
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  weight maintenance, not body recomp which is fat loss, muscle
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  gain, low calorie diet habit #3 I love this one.
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  I just did a full episode on this habit, or pillar I should
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  say that is eating breakfast every day. 78% of the long term
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  weight loss veterans reported to eat breakfast every morning.
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  Starting the day with a healthy meal is a common habit that
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  prevents excessive hunger and snacking later.
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  It sets a positive structured tone for the day.
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  Boom. I talk about eating breakfast
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  within 30 to 40 minutes or so once you wake up.
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  So my first meal of the day is a light meal.
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  It's within 30 minutes of waking.
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  It's usually around 5:30 AMI make sure it has 15 grams of
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  protein in it. Usually it's a cup of Faye Greek
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  yogurt and some berries or chia seeds or whatever.
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  But that little sustenance that you wake upon eating instead of
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  going about your morning fasted in a state of shock and your
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  hormones get all out of whack by the time you go to bed, where
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  you eat the entire pantry in and of itself.
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  That breakfast habit, making it part of your day, every day
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  consistently is life changing. And I can speak to it.
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  It is life changing. My clients hate me for this one,
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  but it is habit #4 and I do enforce it.
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  Frequent self monitoring. 75% of these long term weight loss
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  participants report weighing themselves every day.
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  Every day. Because then you can catch those
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  small weight gains early and they they don't let a minor slip
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  turn into a major regain. They just adjust course quickly
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  and stay on track. It's hard for me, it's hard for
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  me when I have when I know that I'm going to be up for whatever
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  reason, bad dieting predominantly.
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  But if I get on the scale every single day and I'm like I've
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  consistently been a couple pounds over where I'm
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  comfortable, I know I have to hone it back in.
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  Whereas if I avoid the scale, I'm going to keep slipping up.
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  I'm going to keep slipping up. Just because I'm covering my
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  eyes and pretending like it doesn't exist does not mean it
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  does not exist in reality. Just like when my clients say,
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  oh, I didn't put that into the app because for some reason it
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  makes them feel better. Why?
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  It's in your body. Can't you just put it in the
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  app? It's not like it didn't happen.
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  You know, if I know I've gained a couple pounds and I don't want
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  to get on the scale to face reality, that's a mental
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  problem. The scale is data.
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  We use data to guide our decisions.
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  Then it's unemotional. Separate your emotions from the
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  scale. I like this one.
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  Limited screen time. 62% of successful weight loss
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  participants watch less than 10 hours of TV per week.
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  They spend time sitting and more time.
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  They spend less time sitting and more time staying active or
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  prepping healthy meals. By cutting back on mindless
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  screen time screen time. They avoid idle snacking and
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  make room for movement in their day.
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  Yup, every time I sit down and start scrolling on my phone.
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  Oh better go get the popcorn. At night when I have to choose
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  between sitting down and watching Netflix or going for a
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  walk. You know if I'm watching Netflix
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  I'm going to want to snack. It's not a bad, you know, to sit
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  down and watch TV once in a while.
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  I think that we do that probably 2 nights out of the week Max.
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  Otherwise I'm productive or moving or doing something of
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  productivity up until I go to bed.
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  Even if it's painting my nails. Something that's keeping my
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  hands busy and screen time is just not doing that.
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  This is the last habit and it's consistency, not perfection.
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  Consistency, not perfect. I love that.
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  Consistency, not perfection. The NWCR research shows
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  maintainers treat weight management as a lifestyle, not a
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  short term diet. When lapses happen, they bounce
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  back instead of giving up. They know they don't have to be
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  perfect, just persistent. They know they don't have to be
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  perfect, just persistent and that consistency is key to their
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  success. So if I have a weekend where I,
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  I always use birthday cake as my as my vice because it is.
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  If I have a weekend where I decide, hey, I need a doughnut
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  or I have some birthday cake here, a cupcake or whatever, I
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  just love baked goods. If I do that and I see that
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  reflected on the scale, you know, come Monday, I'm not going
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  to beat myself up over it. I'm not going to fall off the
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  wagon and decide to stay down on the ground eating cupcakes until
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  my inevitable 50 LB weight gain. Nope, I'm just going to say,
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  well, it happened. Time to get back on the wagon
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  and keep moving because persistence over perfection.
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  You'll have slip UPS, you'll have life, you'll have things,
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  but you just have to stay consistent.
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  All righty, we are now moving on to interesting findings from the
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  NWCR research. Number one, big losses can last
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  long term. Weight loss is possible and
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  common in the NWCR. Members have lost an average of
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  66 lbs and kept it off for years.
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  Some have maintained weight loss for decades, 1 / 60 years.
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  Proving that sustained fat loss is achievable with the right
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  habits. That's 100% spot on.
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  My lifestyle is completely different than it was five years
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  ago. I go to bed earlier.
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  I choose wisely. When I eat out, I just don't get
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  fries. OK, I'm not going to order a
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  cupcake when I go out. I want to.
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  I want the fries. Am I going to?
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  No, my lifestyle is just not that.
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  I go out and I primarily stick to some type of protein,
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  veggies, fruit and I enjoy that. It's now part of my lifestyle.
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  It's who I am. If I eat something crappy, I'm
• 13:14
  going to feel like crap, but I have more self worth than to eat
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  crap consistently. That's I'm not about it.
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  That's not my lifestyle. My lifestyle is moving my
• 13:22
  lifestyle, cooking and experimenting in the kitchen and
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  doing things that are active and I feel good and it's just it's a
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  lifestyle change. It's a mind shift change and
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  that's how it is sustainable long term.
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  Second, interesting finding fast or slow, they both work.
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  So some people shed pounds very quickly while others it took
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  years. It was slow and steady.
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  One person lost weight over 14 years.
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  Both approaches worked. The key was adopting changes
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  they could stick with for the long term.
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  Once they reached their goal, they continued those habits to
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  maintain them. So some of you just want to jump
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  into the lifestyle really quick and lose that weight
• 14:02
  consistently at a fast pace and others take I get step by step.
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  I find that to be very evident in my clients.
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  Some people are gung ho right off the start and they go for
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  it. They tend to burn out a little
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  bit after the first three months when those newbie gains subside.
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  And then there's others who just kind of go at a slower pace and
• 14:21
  that's more maintainable for them.
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  I tend to be the first group. I like to go at it hard if I'm
• 14:27
  going to do something and then do it big and I'm doing hard.
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  I am not a slow paced person but do I experience burnout from
• 14:34
  time to time? Yeah.
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  Either way works. Whatever works for you is just
• 14:40
  fine. Lastly, no finish line for
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  healthy habits. Weight maintenance isn't an
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  afterthought, it's a continuous effort, and WCR members keep up
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  their healthy eating and exercise habits even after
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  reaching their goal. Rather than reverting to old
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  habits, their new routines become a permanent lifestyle
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  that prevents the pounds from creeping back.
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  That is so true. It just has to become who you
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  are, how you live your life. And once you start doing that,
• 15:11
  you're not going to look back. You're not going to look back
• 15:13
  and say now I really miss hitting McDonald's up every
• 15:16
  single morning before I head to school, which is what I used to
• 15:18
  do. No, I don't.
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  I don't miss that at all or wow, I really miss feeling so
• 15:23
  uncomfortable and like a stuffed sausage every time I put on
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  anything with a non elastic waistband.
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  No, I don't miss that, not one bit.
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  I don't miss the gut rot. I don't miss feeling bad about
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  myself. I don't miss the drinking.
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  I mean I drink here and there but definitely not how I used to
• 15:39
  think. It's been a couple months.
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  I just, I don't miss it. I like my lifestyle.
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  I like having a consistent gym visit pretty much every day.
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  I like moving my body every day. I like tracking my steps.
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  I like knowing I'm getting enough protein to build muscle
• 15:50
  and look the way I want to look. It's my lifestyle.
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  If I skip part of it, I feel like part of my day is missing.
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  Bottom line, the thousands of success stories in the NWCR show
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  that keeping weight off is possible with consistent
• 16:05
  everyday habits. Nearly all successful
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  maintainers share these behaviors.
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  Staying active, eating mindfully, monitoring your
• 16:13
  progress by weighing yourself, and never giving up after slip
• 16:17
  UPS. It's that progress over perfect
• 16:19
  perfection mindset. There's nothing flashy or
• 16:22
  impossible about it, which is good news.
• 16:24
  By adopting some of these proven strategies, you will set
• 16:27
  yourself up for a lasting fat loss and a healthier life.
• 16:30
  And you will. Because I follow each and every
• 16:33
  one of those strategies and habits I do.
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  I didn't know they were listed somewhere in a research based
• 16:38
  fountain of fun for me to dive through, but it's true.
• 16:42
  It's true. And if you are a long term
• 16:44
  weight loss maintainer, I guarantee you follow all of
• 16:47
  these habits as well. I want to wrap up with a few
• 16:51
  things that I thought were really important for you if you
• 16:54
  are embarking on this journey now or if you want to start
• 16:57
  embarking on a weight loss journey, whatever that is.
• 17:00
  And that is mindset, failure, community and support.
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  So most people fail before they succeed.
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  The majority of people in that National Weight Control Registry
• 17:10
  have failed many times before. They found lasting success many
• 17:14
  times. They fell off that wagon again
• 17:16
  and again and again, but they showed tenacity.
• 17:18
  They got back on and they continued on and so will you if
• 17:21
  you want to have success. And the reported breakthrough
• 17:23
  came when they finally realized quick fixes do not work.
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  Quick fixes do not work. Your crash diet doesn't work.
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  Your GLP 1 is just a tool to get you to a real sustainable
• 17:37
  lifestyle where you're making good choices.
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  There are lots of quick fixes and tools to help you get where
• 17:42
  you need to be. But to maintain it, that's all
• 17:45
  about changing you and your mindset and your life.
• 17:48
  Because resilience is the real secret.
• 17:51
  Success does not come from finding the perfect plan, it
• 17:54
  comes from your mind. You have to have that mindset of
• 17:57
  I'm ready to suck it U and do the work the right way.
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  If you have failed 4-5 times, 1020 times, you can still
• 18:04
  succeed. But it requires a plan, a
• 18:07
  strategy, a commitment. And I know that anybody who has
• 18:11
  struggled with this can resonate with the statement of when the
• 18:13
  pain of staying the same is greater than the pain it takes
• 18:17
  to change. That's when real change happens.
• 18:20
  That's when real change happens. If you are ready to suck it up,
• 18:23
  start doing what you need to do. Start researching where you need
• 18:25
  to research. Start developing a plan of how
• 18:28
  you're going to move your body, when you're going to move your
• 18:30
  body. And most importantly, prepare.
• 18:33
  Prepare your food ahead of time. Be prepared or prepare to fail.
• 18:39
  And I think this if you're just starting on a weight loss
• 18:41
  journey or you know a journey where you want to shape your
• 18:44
  body a certain way, the power of community is so critical.
• 18:49
  It is so important. I have found my community at
• 18:52
  different places at different times with different people in
• 18:55
  different spots of my life. But I remember in college, my
• 18:58
  community was Anytime Fitness. I was really into my figure
• 19:01
  competition prep and all the girls that were doing the same
• 19:04
  thing. We had a really tight community.
• 19:07
  Later on I found that community at the local gym, it was Anytime
• 19:10
  Fitness and then it was Lifetime Fitness with a bunch of moms who
• 19:13
  also like to lift heavy things and meticulously count their
• 19:16
  protein like me. Because that that support system
• 19:19
  makes it easier to stay on track and push through those
• 19:22
  challenges. Which is why I really am honing
• 19:25
  in on the community in my app. I want the ladies, which they
• 19:29
  do. They do such a good job of
• 19:30
  posting their recipes, posting their non scale victories, their
• 19:33
  scaled victories, which means their weight loss.
• 19:35
  They are so amazing and they motivate me.
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  The days that I want to fall off the wagon into a cupcake.
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  I don't because I look at their progress and it sustains me.
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  It keeps me going. So in a nutshell, I know this
• 19:48
  episode was a lot different than my other ones, but I I love
• 19:52
  research, I love data. And when I found this National
• 19:55
  Weight Control Registry study thing and all the studies that
• 19:58
  have come from the data they expose every year, it was like
• 20:02
  finding a pot of gold at the end of a weight loss rainbow.
• 20:04
  So losing weight is not the win. Keeping it off without losing
• 20:08
  yourself, that is the win. That's the revolution.
• 20:11
  And it starts with building strength, not shrinking, with
• 20:14
  fueling your body, not depriving it, with surrounding yourself
• 20:17
  with people who remind you of your goals, even when it's hard.
• 20:21
  Even when it's hard, find that community.
• 20:23
  You can find it online, you can find it in person, but you just
• 20:26
  find it. If you're new, you need it.
• 20:28
  All right. Thanks for tuning in and you'll
• 20:31
  hear from me next week.