Next steps: 1. Work with me? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ 10 Years of Hard-Earned Fat Loss Advice in 36 minutes: ua-cam.com/video/ddiqHmugGg0/v-deo.html
Your final tag line "Always remember - you can do it!" has become my truth since June 2022, over 2 years ago now. The unwanted 30 extra pounds are gone and are staying gone, I have lost 3-4 pant sizes (fully comfortable now in size 10s, was straining to stay fitting into size 14s before Coach Viva) and I am getting younger every year, I just turned 68. The key for me (please note I said FOR ME) is having landed on my sweet spot, a combination of tracking, modest calorie deficit and revamping how I think of food consumption. One of the best things following the program has generated in me is that I have developed an OFF button. The same small cookie I start my day with and look forward to eating with my morning coffee has become dead to me for the rest of the day - I have stopped wanting another cookie like it until the next morning rolls around. I am not forbidding myself from eating it, I have instead examined what it means to think I want it - or not, and since I started to re-think how I want to eat, the cookie has value to me during the specific interval I have established to eat it. When I eat it I really enjoy it, but after that, I have found other things to do that I also really enjoy, and not all of them revolve around eating. So I am able to shift my focus off of what used to be a trigger and move on to other things that keep moving me in the direction I want to go. What could become a next challenge for me, if I decide I want to, is to get acquainted with macronutrients. I am probably something of a skinny fat (though I do not scoff at having dropped all those pant sizes!) and I recognize I could tighten up more, if I am so inclined. So that is a whole brave new world that could still await me. What Coach Viva has taught me is how to succeed in one goal-directed domain, and keeps the door open for me if I wanted to go farther. I definitely do always remember that I can do it. Thank you, Richa and Lucy, for reconnecting me with my own capacities.
These are amazing shifts, Andrea, and thank you so much for sharing them. I know it inspires others reading these comments - this can be done no matter if you're 28 or 68! I know Lucy and I have loved coaching you and being part of your journey. We can't wait to see it keep going!
I have been using your free tools and they are amazing! I started tracking with a minimal calorie deficit (the game changer) and had minimal loss for the first 12 weeks. I stayed consistent (not overthinking accuracy) and had the "whoosh" and have been losing consistently ever since. I have a tendency to lose water and lean mass and did not want to repeat that, and this plan has been a dream. Thank you for everything you do!
It’s not just you that tends to lose muscle. Most humans without doing some kind of resistance work will lose around 40% muscle along with that witches what happened to coach. I hope her program encourages resistance work very early on as well as some aerobic work. But aerobic work makes your body even more efficient at burning calories; muscle makes it slightly less though the small. but in terms of longevity as well as fitting more of a media image, there’s a huge advantage over simply losing weight, which is the biggest mistake that most women and probably even men make. I graduated from high school in 1971 and this whole issue has been a big part of my life since then. I know it’s a big part of a lot of women’s lives and yet we don’t get very good guidance. I feel like I lucked out discovering and eating philosophy that helped me lose the 40 pounds I put on during middle-age but I didn’t work out and boy am I regretting that now because even with the same amount of effort, I just won’t get the same results because the aged body just doesn’t process everything as well. But I’m still at it. I wish there was a way to get across to younger women how important this is. Aim at health and body recon rather than simple weight loss.
been waiting for your update! i know you arent an influencer but your tips have been so useful for me to DIYYYYY. request topic: how to stay motivated and healthy during period/PMS, thxxxxx
I would love a video, or even a series of videos, on the nitty gritty of trying to lose body fat and gain muscle mass, specifically during perimenopause. I know it's different than how one approaches it say in their mid-30s, but there's so much out there that either isn't particularly helpful ("eat whole foods and exercise"...yeah no kidding, it's the same advice for 20 year olds!), or super wacky and clearly made up by someone trying to sell a product. What I need personally, is to dive in, understand not only the how's, but the *why's* to do things, and why my data and results per week/month may be different, partly for my own knowledge, and partly because I can then look at my own statistics and make tweaks that make sense for me at this point in my life. I know there are a few videos that touch on the subject, but I'm a data person, so I need more detail LOL.
Have you ever had any problems with constipation with doing any of these weight loss journeys over the years? It's a big problem of mine I'm dealing with
From someone who took the gradual approach that she’s talking about and has maintained the loss for over 10 years, I would say that it’s not going to be that different because since you’ve used such moderate changes, you’re not gonna have the trouble calibrating the increase when you simply want to maintain. I don’t know what the coach recommends but I do know from other trainers that I respect that if you have a fair amount of weight to lose, it’s better to stop partway and maintain for a few months continuing to eat good quality food most of the time and working out. Then reassess and see if you are willing to cut some more food because it’s very hard to keep adding on more exercise. In my case. I did pretty much the same thing the whole time and never really changed what I did in order to maintain because my habits took me down to where I was at a reasonable weight. Another reason that people have trouble is they probably aim at a weight that’s too low for them to maintain sustainably. Yeah there are some exceptions out there, but it can be a very hard life trying to live as an exception. Just losing even 10% of your weight and keeping it off makes you an exception to start.
@@estherramadu5188 I don’t think there’s any evidence that large numbers of people have actually been able to incorporate the hacks that the glucose goddess talks about. And they don’t have the same effect for everybody. Exercise makes your body more insulin sensitive. Besides, PhD power lifter, and a specialist in body composition shows that there is plenty of evidence that people with insulin resistance in the same conditions of exercise and macronutrient intake, lose weight at the same rate as those who are not resistant. It’s a myth. If you’re willing to take the time, see his interview on the proof with Simon Hill. Stephan Guyenet also debunks claims about excess insulin preventing or slowing weight loss.
How reliable is a scale vs measurements as indicators for fat loss? Iv got conflicting info (scales say body fat down and muscle up, your new app says body fat up and I'm in catabolic state) LOVE your content, seen great progress the last three months. Couldn't be doing this without you guys ❤
Congrats on the progress, Erin! I'd say stick to one method to keep your life simple. Each tool will tell you different things. It's the trends that matter. As for your immediate situation, do you feel you've had a stressful week or slept poorly? If not, then continue with the scale. Or if yes, then try what the tracker says.
Thanks for your message! Great advice - trends matter. I'll stay the course for now but will pay close attention to my stress levels, ready to jump into maintenance calories and recovery week if need be ❤
But what about when you are petit. I am 155 cm, and my calorie deficit can only be very smal. According to the calculator i should eat around 1250kcal a day. Almost no wiggle room.
Tdee calculator gives the best estimate for calorie deficit. If you add walking a minimum of 6000 steps and 2 days of weight lifting, your activity levels and increase in muscle mass helps you eat more while still losing weight
Thanks for another information packed and clear video 🤓🙏 Is there a body fat measuring scale that you recommend/do they actually work? I don’t want to throw money away but it seems like it could be helpful…
I am not sure as I don't use one. I use a measuring tape fron myotape, which is pretty good. As the Strategy chapter of the video explains, the granular data of how your measurements change is helpful, which you won't get from a bodyfat scale.
Hi coach I am a teenage student who lives in a hostel and we are not allowed to keep a weighing scale and I cannot control my diet cause we a supposed to eat whatever is made in the mess which mainly consists of carbs . My body fat is 38% and I want to lose both my weight and my bodyfat so what can I do and how can I keep a track of my progress . Pls suggest something and what can be a perfect workout plan for a person like me
You can take or leave any part of what could be tedious for you. I have never done everything Coach Viva offers because I have not needed to. I have had full success sticking with just one or two principles, and that consistency has led to my sustainable result for over 2 years now. To reinforce - consistency is not minute by minute, either, it is over a longer time frame, like what is my weekly average calorie deficit, say.
You can apply the principles, without going into the details, if it works for you. For people like me, I love being able to rely on the data and analyze when I need to. But for others who don't have that kind of brain, just tweaking things like protein, calories up or down, rest weeks etc is fine. 🙂
I’m not sure you’d have to track for a really long time, but I can tell you from decades of experience that I have seen people losing gain losing gain and gain more because they either wanna go too fast or leave out some element that is actually hard now, but going to to make things easier later. I would be curious to know if you have ever lived at that lower weight for any length of time. Is it the way you want to lose or do you want to Recom your body so that you think your clothes fit better and look nicer or something like that. I think Coach Viva is really great at that second orientation and that is the one which is much more likely for you to be able to live with decade after decade. I’ve seen very few people start and be able to maintain with a really strict diet. But I’ve seen people overtime get used to more limitations in their diet that come about more naturally and rationally. In any case, best of luck finding your sweet spot.
this is basically turn fat loss into a work. It causes the same amount of stress as counting calories on a app for the rest of your life. I dont think this approach is very susteinable for a long period of time
Don't do it for the rest of your life. I haven't since I reached my goal. The data is just training wheels. After you reach your goal, there is a process by which you take them off. As for the effort in tracking day-to-day, it depends on how soon you want to put weight loss behind you forever. The non-tracking methods may seem like less work day-to-day but it takes way longer to get to goal and people are more likely to regain within 5 years because there is a lot less tailor-fit with those approaches. So if you mutiply the lower perceived effort day to day by a longer time frame, it totals to more effort in aggregate. But if you’re not in a hurry, trying many different things should eventually give you enough skills to lose weight without tracking because you should have developed some unconscious competenece as you learn more and more about yourself. Ultimately, your choice depends on how soon you want to get there.
She way over complicates things. Maintaining a calorie deficit is not that hard and you don't need to track macros. Obviously, the nutrition of food maters, so don't eat those fries, duh! (Straw man fallacy at 5:37). It helps to think of it this way, do you want two cookies for dinner or a whole plate of nutritional food. The choice really is, do you want to go to bed hungry or not. More importantly, it's not what you do on a day-to-day bases, but how many calories you consume over time. Fries or pizza in moderation on a Saturday isn't going to matter much if you maintained a calorie deficit the rest of the week. We all know that fad diets don't work (for most people, in the long term), so don't do that.
This video was pretty intense in information I agree but if you go through some of the other videos it actually makes this video make more sense. This feels like it’s a “blurb” to their whole program. I’ve taken all their brilliant information from the different videos and created the program for myself and while I’m still early in this journey, their information is working. Wishing you much health , friend.
Do you happen to have created a table like the one they did in the video that you could share our college student and making a table with kind of take a long time for me but if I had a template, it would be way easier.
@@indigo96968 I believe Coach Viva has created a template like this in the past - they've created templates on Sheets for several things they've mentioned in different videos. I don't recall which videos specifically, but you could go through their videos starting most recently and check the description box for a link.
Next steps:
1. Work with me? 📣 FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek
2. DIY? ▶ 10 Years of Hard-Earned Fat Loss Advice in 36 minutes: ua-cam.com/video/ddiqHmugGg0/v-deo.html
Your final tag line "Always remember - you can do it!" has become my truth since June 2022, over 2 years ago now. The unwanted 30 extra pounds are gone and are staying gone, I have lost 3-4 pant sizes (fully comfortable now in size 10s, was straining to stay fitting into size 14s before Coach Viva) and I am getting younger every year, I just turned 68. The key for me (please note I said FOR ME) is having landed on my sweet spot, a combination of tracking, modest calorie deficit and revamping how I think of food consumption. One of the best things following the program has generated in me is that I have developed an OFF button. The same small cookie I start my day with and look forward to eating with my morning coffee has become dead to me for the rest of the day - I have stopped wanting another cookie like it until the next morning rolls around. I am not forbidding myself from eating it, I have instead examined what it means to think I want it - or not, and since I started to re-think how I want to eat, the cookie has value to me during the specific interval I have established to eat it. When I eat it I really enjoy it, but after that, I have found other things to do that I also really enjoy, and not all of them revolve around eating. So I am able to shift my focus off of what used to be a trigger and move on to other things that keep moving me in the direction I want to go.
What could become a next challenge for me, if I decide I want to, is to get acquainted with macronutrients. I am probably something of a skinny fat (though I do not scoff at having dropped all those pant sizes!) and I recognize I could tighten up more, if I am so inclined. So that is a whole brave new world that could still await me. What Coach Viva has taught me is how to succeed in one goal-directed domain, and keeps the door open for me if I wanted to go farther. I definitely do always remember that I can do it. Thank you, Richa and Lucy, for reconnecting me with my own capacities.
These are amazing shifts, Andrea, and thank you so much for sharing them. I know it inspires others reading these comments - this can be done no matter if you're 28 or 68! I know Lucy and I have loved coaching you and being part of your journey. We can't wait to see it keep going!
This coach knows what they’re talking about at a deep level. Majority have no idea.
I have been using your free tools and they are amazing! I started tracking with a minimal calorie deficit (the game changer) and had minimal loss for the first 12 weeks. I stayed consistent (not overthinking accuracy) and had the "whoosh" and have been losing consistently ever since. I have a tendency to lose water and lean mass and did not want to repeat that, and this plan has been a dream. Thank you for everything you do!
Wow good for you, 12 weeks sticking to it, trusting the process, and that eventually your body would catch up. That's amazing!
Did you exercise? Lift weights? Did you stay away from junk food?
Walking and lifting hand weights twice a week
It’s not just you that tends to lose muscle. Most humans without doing some kind of resistance work will lose around 40% muscle along with that witches what happened to coach. I hope her program encourages resistance work very early on as well as some aerobic work. But aerobic work makes your body even more efficient at burning calories; muscle makes it slightly less though the small. but in terms of longevity as well as fitting more of a media image, there’s a huge advantage over simply losing weight, which is the biggest mistake that most women and probably even men make. I graduated from high school in 1971 and this whole issue has been a big part of my life since then. I know it’s a big part of a lot of women’s lives and yet we don’t get very good guidance. I feel like I lucked out discovering and eating philosophy that helped me lose the 40 pounds I put on during middle-age but I didn’t work out and boy am I regretting that now because even with the same amount of effort, I just won’t get the same results because the aged body just doesn’t process everything as well. But I’m still at it. I wish there was a way to get across to younger women how important this is. Aim at health and body recon rather than simple weight loss.
Quick tip to help follow these presentations is to set UA-cam playback speed to 0.75, but she does tend to sound a little tipsy.😊
been waiting for your update! i know you arent an influencer but your tips have been so useful for me to DIYYYYY. request topic: how to stay motivated and healthy during period/PMS, thxxxxx
Offering the food tracker outside of your BABB program would be *incredible*!!! 🙌
I would love a video, or even a series of videos, on the nitty gritty of trying to lose body fat and gain muscle mass, specifically during perimenopause. I know it's different than how one approaches it say in their mid-30s, but there's so much out there that either isn't particularly helpful ("eat whole foods and exercise"...yeah no kidding, it's the same advice for 20 year olds!), or super wacky and clearly made up by someone trying to sell a product. What I need personally, is to dive in, understand not only the how's, but the *why's* to do things, and why my data and results per week/month may be different, partly for my own knowledge, and partly because I can then look at my own statistics and make tweaks that make sense for me at this point in my life. I know there are a few videos that touch on the subject, but I'm a data person, so I need more detail LOL.
Have you ever had any problems with constipation with doing any of these weight loss journeys over the years? It's a big problem of mine I'm dealing with
Great video! I would be really interested in a video about moving to the maintenance phase after your weight goals are reached.
From someone who took the gradual approach that she’s talking about and has maintained the loss for over 10 years, I would say that it’s not going to be that different because since you’ve used such moderate changes, you’re not gonna have the trouble calibrating the increase when you simply want to maintain. I don’t know what the coach recommends but I do know from other trainers that I respect that if you have a fair amount of weight to lose, it’s better to stop partway and maintain for a few months continuing to eat good quality food most of the time and working out. Then reassess and see if you are willing to cut some more food because it’s very hard to keep adding on more exercise. In my case. I did pretty much the same thing the whole time and never really changed what I did in order to maintain because my habits took me down to where I was at a reasonable weight. Another reason that people have trouble is they probably aim at a weight that’s too low for them to maintain sustainably. Yeah there are some exceptions out there, but it can be a very hard life trying to live as an exception. Just losing even 10% of your weight and keeping it off makes you an exception to start.
Could you do a video on how to lose weight on insulin resistance? Thank you!
Please also watch Glucose Revolution (Glucose Goddess). She has amazing glucose hacks that will assist with insulin resistance 😊
Here is the video we made on how to lose weight with insulin resistance: ua-cam.com/video/ANqkqTn5Dj8/v-deo.html
@@estherramadu5188 I don’t think there’s any evidence that large numbers of people have actually been able to incorporate the hacks that the glucose goddess talks about. And they don’t have the same effect for everybody. Exercise makes your body more insulin sensitive. Besides, PhD power lifter, and a specialist in body composition shows that there is plenty of evidence that people with insulin resistance in the same conditions of exercise and macronutrient intake, lose weight at the same rate as those who are not resistant. It’s a myth. If you’re willing to take the time, see his interview on the proof with Simon Hill. Stephan Guyenet also debunks claims about excess insulin preventing or slowing weight loss.
How reliable is a scale vs measurements as indicators for fat loss? Iv got conflicting info (scales say body fat down and muscle up, your new app says body fat up and I'm in catabolic state)
LOVE your content, seen great progress the last three months. Couldn't be doing this without you guys ❤
Congrats on the progress, Erin!
I'd say stick to one method to keep your life simple. Each tool will tell you different things. It's the trends that matter.
As for your immediate situation, do you feel you've had a stressful week or slept poorly? If not, then continue with the scale. Or if yes, then try what the tracker says.
Thanks for your message! Great advice - trends matter. I'll stay the course for now but will pay close attention to my stress levels, ready to jump into maintenance calories and recovery week if need be ❤
This is so good. Thank you
But what about when you are petit. I am 155 cm, and my calorie deficit can only be very smal. According to the calculator i should eat around 1250kcal a day. Almost no wiggle room.
Tdee calculator gives the best estimate for calorie deficit. If you add walking a minimum of 6000 steps and 2 days of weight lifting, your activity levels and increase in muscle mass helps you eat more while still losing weight
Thanks for another information packed and clear video 🤓🙏 Is there a body fat measuring scale that you recommend/do they actually work? I don’t want to throw money away but it seems like it could be helpful…
I am not sure as I don't use one. I use a measuring tape fron myotape, which is pretty good. As the Strategy chapter of the video explains, the granular data of how your measurements change is helpful, which you won't get from a bodyfat scale.
@@CoachViva Ok, that’s very helpful to know. Thanks for your reply! 😊🙏
Hi coach
I am a teenage student who lives in a hostel and we are not allowed to keep a weighing scale and I cannot control my diet cause we a supposed to eat whatever is made in the mess which mainly consists of carbs . My body fat is 38% and I want to lose both my weight and my bodyfat so what can I do and how can I keep a track of my progress . Pls suggest something and what can be a perfect workout plan for a person like me
Thank you... amazing advice😊
it looks TIDEOUS
I only want to lose around 3 kg and this huuuuuuge tracking sheet overwhelms me...
You can take or leave any part of what could be tedious for you. I have never done everything Coach Viva offers because I have not needed to. I have had full success sticking with just one or two principles, and that consistency has led to my sustainable result for over 2 years now. To reinforce - consistency is not minute by minute, either, it is over a longer time frame, like what is my weekly average calorie deficit, say.
You can apply the principles, without going into the details, if it works for you. For people like me, I love being able to rely on the data and analyze when I need to. But for others who don't have that kind of brain, just tweaking things like protein, calories up or down, rest weeks etc is fine. 🙂
I’m not sure you’d have to track for a really long time, but I can tell you from decades of experience that I have seen people losing gain losing gain and gain more because they either wanna go too fast or leave out some element that is actually hard now, but going to to make things easier later. I would be curious to know if you have ever lived at that lower weight for any length of time. Is it the way you want to lose or do you want to Recom your body so that you think your clothes fit better and look nicer or something like that. I think Coach Viva is really great at that second orientation and that is the one which is much more likely for you to be able to live with decade after decade. I’ve seen very few people start and be able to maintain with a really strict diet. But I’ve seen people overtime get used to more limitations in their diet that come about more naturally and rationally. In any case, best of luck finding your sweet spot.
I LOVE COACH VIVA ❤❤❤❤
Hey, can you add cm and kg to body fat tracker? Lbs and inches seem to be too broad for me.
The tracker allows you to switch to metric - see this screenshot: 1drv.ms/i/s!AsQ6MogTWJODgdJ6IFIkY0w7RV_-XQ
Great insight. 👍🏾
can you provide this excel file??
How can i download the sciencetific methods?
I’m still stuck on body fat, My body weight didn't change but the body fat went down by one pound, So whatever I'm doing is okay but not enough
Great video!!
Where is the body fat tracker??????
It's in the video description. Copying it here for your convenience: cchviva.fit/bodyfatcalc
this is basically turn fat loss into a work. It causes the same amount of stress as counting calories on a app for the rest of your life. I dont think this approach is very susteinable for a long period of time
Don't do it for the rest of your life. I haven't since I reached my goal. The data is just training wheels. After you reach your goal, there is a process by which you take them off.
As for the effort in tracking day-to-day, it depends on how soon you want to put weight loss behind you forever. The non-tracking methods may seem like less work day-to-day but it takes way longer to get to goal and people are more likely to regain within 5 years because there is a lot less tailor-fit with those approaches. So if you mutiply the lower perceived effort day to day by a longer time frame, it totals to more effort in aggregate. But if you’re not in a hurry, trying many different things should eventually give you enough skills to lose weight without tracking because you should have developed some unconscious competenece as you learn more and more about yourself. Ultimately, your choice depends on how soon you want to get there.
THANK YOU
So you track everything for ever?😢
She way over complicates things. Maintaining a calorie deficit is not that hard and you don't need to track macros. Obviously, the nutrition of food maters, so don't eat those fries, duh! (Straw man fallacy at 5:37). It helps to think of it this way, do you want two cookies for dinner or a whole plate of nutritional food. The choice really is, do you want to go to bed hungry or not. More importantly, it's not what you do on a day-to-day bases, but how many calories you consume over time. Fries or pizza in moderation on a Saturday isn't going to matter much if you maintained a calorie deficit the rest of the week. We all know that fad diets don't work (for most people, in the long term), so don't do that.
VERY well said 👏
You sound like my teacher 😅
Adoro a esta mujer y su forma de explicar todo ^_^
💪🏽💪🔥🌿🏆🏅
Basically waffle on for 15 mins and make it sound really confusing then at the end simplify it all with buying the programme ....goodone
Huh?
This video was pretty intense in information I agree but if you go through some of the other videos it actually makes this video make more sense. This feels like it’s a “blurb” to their whole program. I’ve taken all their brilliant information from the different videos and created the program for myself and while I’m still early in this journey, their information is working. Wishing you much health , friend.
Do you happen to have created a table like the one they did in the video that you could share our college student and making a table with kind of take a long time for me but if I had a template, it would be way easier.
@@indigo96968 I believe Coach Viva has created a template like this in the past - they've created templates on Sheets for several things they've mentioned in different videos. I don't recall which videos specifically, but you could go through their videos starting most recently and check the description box for a link.
9:23 handy infographic