Why Some People Won't Stick With New Habits
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- Опубліковано 28 чер 2024
- What does it actually take to change our behavior for life? To never go back to the way we used to be?
Most people who try to change their habits, their lifestyle, their lives - will fail. They'll go right back to the habits and behaviors they had before they made the change.
But some people do succeed. They go the distance. They make changes that stick for life.
Why? One thing is clear - people who succeed at sticking with lifestyle changes forever - FOR LIFE - do things differently.
Based on my research, my current theory is that they have 3 major differences:
1) They actually want the change
2) They enjoy the process
3) They become the change itself
Please like and comment if you enjoyed this video.
TIMESTAMPS:
0:00 - How to successfully change our behavior for life?
1:01 - Actually want the change
6:09 - Enjoy the process
10:43 - Become the change itself
~*~
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What habits do you want to stick to for life? Leave a comment and let me know!
If you like this kind of video, please LIKE and let me know! 🤓
I need to work on my studying habit
Not dying. I struggle with this second by second as I wither away.
Recording and finishing the projects I start!
Also going to the gym.
I have been changing by going Muay Thai, its been a year and it has been the easiest change to do because it feels good, is super fun and I am getting stronger and more fit :) Honestly the best exercise is the one you want to do! :D
I changed my eating habits over the course of a few years. I try to cook as much as I can from home to control what goes in/portions, and when I eat out, I usually order sides or appetizers. It feels amazing to cook/bake nearly everything I consume. It's time-consuming, but I love it. I'm working on gardening now (again, it's soooo incredibly time-consuming), and I'm also trying to learn Spanish for the third time in my life while also trying to figure out how to carve out time for exercising. I definitely don't have it all figured out yet but I'm working on it. I want/enjoy all of it but seem to struggle when it comes to balancing everything. I created my own life organizer spreadsheet this week to visualize everything because I find myself getting overwhelmed by all the options I have and all that I need to do. Baby steps. I always look forward to your videos and appreciate all your hard work. I usually end up watching your videos at least 2 or 3 times to really take in all that you say because it's all so important and useful. You're amazing! 💙
'start small, but stay consistent' is my mantra for building positive habits
Love that💜 another one I use is "progress not perfection"
Great mantra! I'm going to use that one too. I also use "You won't see a change unless you make a change".
Learning is progress!
day 1: put shoes on
day 2: put shoes on and go in garden
day 3: put shoes on go for 5 min walk
day 4: put shoes on go for 15min walk
day 5: plan a marathon for next year
day 6: realise youre not ready for a marathon nor do u want to do it so you just go for 20 min walk instead
day 7: mad at yourself cos u feel like a failure for not doing the marathon. then realise you spent the week doing something u wanted and finally congratulate yourself.
thats how my life goes lol
100%! Last year I decided to start the journey to getting 10,000 steps a day (I was getting maybe 1,000-3,000 a day) and over the year built my way up. Now it’s rare I have a day where I don’t hit my step goal!
"Want the change" is the only way that I was able to quit smoking years ago. "I should" or "I have to" had me lapsing back into it within days or a week or two - "I want to" was the thing that flipped the switch in my head and worked.
Yep. It's been over 100 days for me now. I wanted to smoke again but at the same time, my will to stay someone that quit was stronger. The wills have shifted.
Good for you to stick with it! My aunt quit smoking after years of trying and hoping and guilting herself. She woke up on her birthday one year and said to herself, "I'm giving myself the gift of health."
As a former smoker it was flip in the switch for me. It went from I am a smoker to I am no longer a smoker. I couldn’t smoke because I didn’t smoke, hope that makes sense.
I second this 💯💯💯
Finding a community of like minded people is crucial IMHO, whether it's online or IRL
Agreed. There are few things that have a more powerful effect on the human brain than mirror neurons.
Ah so that's why I can't do anything that sticks. No people. Yeah. 😞
A community is important!
@@pancakesyo I'm so sorry you're feeling stuck. You say you can't. And I know how painful that feels. For a long time I was a person who couldn't. One day it hurt so bad to be that person, that I knew I needed to be a person who could. You're not asking for advice but here's a bit anyway. One thing at a time, my friend. I started by lurking in an online weight loss community years ago, learning and listening and researching and then eventually discussing. Maybe when you're ready to, you can start looking for your people. People who do what you want to do. Learn from them, listen, maybe even let them mentor you. People love to help others. Let them help you ❤️ I hope things get better soon
I hate Facebook but I made an account strictly so I can be in groups I like for motivation
As someone who struggles to wake up a few hours before work (because I feel a lot better if I exercise in the morning), “enjoying the process” means reminding myself that almost NO ONE ELSE is out walking/running at 4-5am… which is absolute BLISS for a high-scoring introvert like me lol
Yesssss
I pretty much removed alcohol from my life at the beginning of this year. I started with dry January and realized how good I felt every day. I attended concerts, parties, family events, where I drank sparkling water and felt just as fulfilled as when I would drink. I began enjoying this new behavior so much I wanted to stick with it for the long term. I started building muscle in the gym and losing weight without calorie counting. I didn't even drink on weekdays, only weekends, but those weekend binges clearly were impacting my health without me realizing it. Now I am six months into the year and have drank twice, once on a vacation in Mexico, and once on a night out. I never thought of myself as someone who would ENJOY being the DD - but now it is a habit that I plan to stick with for the long term. It just feels like who I am now! I don't tell myself I never drink, I tell myself I drink when I feel like it. My new habit or "default mode" is a non-drinker. It is a great feeling!
This is such an awesome comment! It's so great to hear you've made such a huge positive change and you don't even really miss drinking.
And you didn't even mention AA🙄😅
I love your comment because I did the same thing with smoking weed. I've been feeling so much better being sober, and I've done it once or twice with friends, but the everyday dependency is gone and I never want to go back! I'm dreaming almost every night for the first time in almost a decade, and that's a huge positive I was not expecting from quitting.
Congrats on your efforts and mindset shift🩷 you got this!
Congratulations, this is a great accomplishment
8:44 "having less of a flat ass" this one brought me to tears 🤣
This topic really spoke to me in a big way! Back in the beginning of the year, I signed up at a gym and aimed to go in the mornings. Every time I thought, "Oh I don't feel like getting up early and going" I'd immediately interrupt myself and think, "This is just what I do. I get up and go to the gym." And so the "fake it till you make it" mindset really works because now I don't think about it at all. I just get up and go and now it's a habit. Weightlifting is my thing, and now I am starting to think of myself as a weightlifter so I'd for sure love to see a video on the identity change topic!
I got a stomach surgery last november. I have to stick to my new lifestyle. Otherwise i will die early. Lost almost 60kg since March 23 (was 180kg). Its hard, and i thought about stop to go to gym. But instead i just slowed down, and get after that back to full workout. I am going to gym now since 1st of january. I am not missing anything. I see that my quality of life is getting better, i got more motivation, less sleep problems and so on. And even with friends, i walk this way almost alone. Just my cat saw all of my struggles. Sadly i had him put to sleep a month ago. This was a huge backlash. I also decided to not continue my job in a toxic workplace with a narcistic boss. Its so hard at this moment. But i will continue to work on me. I don`t get through all those stuff, just to give up.
Greetings from Germany
Stick to your goals !
Hell yeah!! You're so awesome
I am so proud of you and your progress! You got through some hard stuff and you will keep getting stronger ❤️
@@bsgenius22 Thanks for the encouragement. It's sometimes really funny that you get more encouragement and encouraging words from "strangers" on the internet than from people in your personal environment. Love you all, and wish you all only the best.
I'm so sorry that you lost your cat. Don't give up, you have come so far already. Losing 60 kg is amazing!
I'm one of those people. I sabotage my progress before I even get started. I start a lot of things, a day later I've already lost all interests. I don't like this behavior. I don't want to die feeling useless and stuck in this behavior.
Hey Kiana, I know you’re more into behaviour science now I think it would be interesting if you did a video in the book: “ Ultra processed people : why we can’t stop eating food that isn’t food” by Chris Van Tulleken. Or even if you don’t make a video on it it’s super interesting (I just started it and the information that it has is crazy). IMO.
your exercise example rang so true to me. this year i’ve been trying to be healthier; going to the gym, eating better, better sleep, etc. i did the whole30 and even though i wasn’t in love with whole foods immediately, i immediately fell in love with cooking and the process of it. because i love the process of cooking, it’s so much easier to stick to eating healthier foods rather than always getting takeout. (and yes of course now i also love the way healthy food tastes, now i can’t even eat ice cream or it overwhelms my palette). it’s also been weird letting go of my identity as a person who eats a lot.
Habit formation is so hard with ADHD because nothing ever becomes automatic and there's a disconnect between the action and the result. This is helpful!
I relate, the best advice the video gave is that “this is who i am” whatever habit you want to form. Same as we don’t think about going to work, we just go.
I am probably AuDHD (the inattentive ‘female’ type, impossible to get screened as an adult female in my country because we walk from DSM IV back into Middle Ages, but all the life hacks worked for me) and it’s all about finding rituals satisfying as a process for me and establishing rituals that get me to a better place, then sticking to them not to fall off the routine. I used to drink alcohol and order takeouts daily because it was a ritual, not because I felt particularly happy to gorge on same things from same cafe a lot, I used to and then abandoned and then again picked up gym because it’s a ritual, I am now walking daily and try not to fall off my schedule and go to every grocery store in my hood even if I don’t need food because it’s a ritual. If you don’t get satisfaction from the processes like I do and don’t see reward at the end to go the distance to introduce it, gameify stuff for yourself. Make bulletpoints and daily side quests like meeting 2 corgis on your tour through the hood and visiting all the stores just to check prices and go through them. Checking boxes is satisfying. That’s why calorie counting and ritual activities instantly worked for me and i dropped a lot of weight these last 8 months. Switched out bad rituals for healthy ones because, in the end, I do not care what habits I have, it’s just about cycling in the familiar and broken down to simple tasks routine to avoid procrastinating in a stupor.
@@orsikocsuh I absolutely have to consciously get remembered about going to work or I will just forget and not go lol
Same :(
I also struggle a lot with finding balance. If I take on too much, I get overwhelmed and give up.
If I focus on one little easy change, I get bored and give up 😅😅
But I know it's possible for us and we will manage it ! Sometimes it's easier to give ourselves more leeway. Like exercice (in any shape or form) 3 times a week instead of "going for a short walk every day at 8 am" ^^
Keep doing what you're doing Kiana. Your videos are so encouraging. This is true self-care!
thank you so much :')
My motivation is seeing the food I WAS eating before my stents as what nearly killed me. The second but equal motivator, if I'm ever tempted to eat that trash again, is the grim reaper pointing at that poison as if to say "Go on, fat boy, eat some more!". I'm now 47lbs down since March 19, no temptation, no cravings, just the right amount of fear and a desire to extend my years to keep me on track. Your videos are an important part of it as well.
It’s a good day when Kiana posts 🥳
I actually enjoy the habits that I do want to integrate into my life, studying, exercising, reading etc. It's the fact that I want to see results, a reward for all the hard work I've put into doing the thing. If I don't see much progress I get so discouraged, and start thinking what even is the point. Definitely something I need working on
You saved my sh*t today. I lost 80lbs (twice lol) but this time around I stopped the daily weigh ins & gained 10 back. & you know how it goes once the weight starts to come bback. You can act... or you can.. NOT. I've been "acting" for the past month trying to re lose the 10lbs but yesterday I feel off again. I was mulling over if I was or was not I was going to workout today. This video popped up & I didn't even watch it lol, I just went into my gym & got it done. Told myself my reward would be this video after.
Thank you!
Talk to me, Kiana!😂 this is exactly what I need to keep motivated... a reminder!!
About 6 months ago I started going to the gym. I’ve always “looked” healthy but I always wanted to have a little more definition but I never got myself focused. About 6 months ago, I had a fall out with a friend and it was really messing with my mind and decided maybe I should just go to the gym and work out that anxiety.
Fast forward 6 months and now, at 37, I’m in the best shape of my life. I couldn’t imagine not going to the gym. I go maybe 5-6 days a week now and have gained 10 pounds of muscle.
The important thing is I started and still go with no goals - I was just looking for a cheap hobby and an outlet for my anxiety. I don’t huff and puff when I’m at the gym. I don’t push myself to the limit. I just casually do whatever I feel like doing that day. Sometimes I’m there an hour, sometimes 3. Sometimes I’ll try out a new machine, other times I just stick with what I know. I just genuinely enjoy going and moving. I’ve woken up slightly sore the next day but never super sore. I joined Anytime Fitness because I travel a lot and know I can go to other locations when traveling.
I realized I am the tortoise in the tortoise vs the hare. I use to always want fast results, had big expectations, etc but I genuinely enjoy the slow and steady aspect of life. It takes off all the pressure and allows me to just enjoy the process no matter where I am in it. Two months ago I could barely do 5 pull ups - now I can just make myself do 15. Again, I wasn’t even pushing myself to have this goal, it just happened without me even realizing it. My goal isn’t to be buff, I just realized it helped me deal with anxiety in my life to work out and not give myself expectations when it comes to the hobby but just enjoy the process
What an amazing video and message! I am a yoga teacher, personal trainer, group fitness instructor and the "change" process you described is spot on! I am literally sending this video to all of my clients. I also very much appreciate the research and thought that goes behind all of your videos. Amazing! Keep it up - it is very much appreciated. Thank you :)
It literally feels like my soul is being denied when I try to say "I'm an early riser" 😂🤣
I absolutely 💯 agree. I have been working out for 45 years, yes did I slip up from time to time, of course. But it is such a part of who I am that I cannot imagine my life without it. ❤
Reasons why I enjoy exercise and eating healthy now when at first I hated it:
1. My skin is clearer, less red and pasty, softer and silkier.
2. I get endorphins and dopamine rushes after working out.
3. Better mood, more happy, less likely to get stressed, clearer minded, have better control over my emotions.
4. I have more energy than I’ve had in 20 years.
5. I feel more confident in myself and proud of myself, feels like I’m on the right track. Looking in the mirror is now fun.
6. Shopping for new clothes and going down in sizes feels great.
6. Women have become more friendly and I’m starting to get “the look” from them.
And the thing is, I’ve got maybe a year or two to go before I am really where I want to be. So there’s plenty of room for more good things to come!
This is probably my favorite video of yours in a while, thanks and good job, Kiana!
Affirmations help, and COMMUNITIES. I am not in the point where I can go to the gym by myself and be motivated (already spent too much time alone on my own). I can get very motivated if I’m working out with a group of people. I definitely recommend group workouts if you aren’t sure on how to start working out. Accepting that you need people, that we need help sometimes is important, watching UA-cam videos and tik toks on how to work out isn’t enough. We need each other, community in real life.
I also went from hating exercise to loving it.
At first, I found I could block out the discomfort of exertion by thinking about how I'd feel accomplished right after. Then I realized that the more intense the workout, the better the post-workout feeling. Now, when I notice I'm really sweating and out of breath, I think, "Yes! This means I'm going to feel awesome later."
In over two decades of life I don't think I've felt good after a workout once I really don't get all my friends talking about the post pump bliss lol
In therapy I have found that when I’m finally faced with the reality I find it hard to go back to my old habits however it is such a long process… I feel like I must be a slow learner but I know this is hard for everyone. So proud of you lady
Absolutely agree with this. These past 7 months I’ve really changed my way of living and recently I had to go on a roadtrip so I thought I’d treat myself to fast food. It tasted bad and I felt like shit afterwards. I’m so happy I finally broke free from the fast food chain ⛓️💥
I was 2 minutes away from packing up for the day😅 guess I'll be downloading this personal attack for later!
During my health journey, I found two big things that are helping me. One is to remove anything I don't want to eat from the house. I've tried the whole "moderation" business and it don't work for me. Second is to play around with my options. I want to exercise more, but why pick one version of exercise! Instead I my habit is an "activity" after work. A walk for tired days, yoga for sore days, bodyweight for "I wanna feel strong" days, and dance fitness for fun days. As long as I got an "activity" in, its a success.
WOW. This exactly explains some changes I've seen in my life recently.
I gave birth to my first baby 10 months ago, and from the beginning I wanted to be "a good mum". For me, being a good mother meant eating healthy and cooking healthy food for my family.
All of a sudden, the cravings I used to have for fast food disappeared. Even convenience food like frozen pizza stopped tasting as nice and started to feel too unhealthy to me.
Now, even when I'm exhausted, it seems much more convenient to go shopping once a week and organise some healthy quick meals than eat frozen meals or get takeaway. I mean, we do still eat takeaway, but its a rare treat now... And the negatives often mean that I don't feel like it as much. Takeaway is too unhealthy, takes too long, often when I receive the food it is too cold, after eating it I don't feel as good... The list goes on and on! I often plan dinners that take literally less than 20 mins to cook, so usually when I'm tired, this is what I feel like cooking....
Before, it used to be a daily struggle to not get takeaways!! Why? Because I've become a "good mum".... And maybe even a "home cook"!!
Your analysis of lasting lifestyle changes resonated deeply with me. Recognizing how my former habits negatively affected my health was pivotal in my own transformation. I found that adopting healthier behaviors aligned with my core beliefs helped transform myself into the person I always wanted to be.
Kiana, your videos are a source of inspiration for me. Your ability to articulate complex ideas with elegance and brevity is truly a gift. I eagerly await more of your insightful content.
An insanely enlightening video 🤩 Awesome job 💖
For the past few weeks I've been working more on being healthier by eating healthier food and exercising more by going for walks a few times a week. I've been consistent so far and feel good about it! I want these to be daily habits I stick to for life. Thank you for this great video Kiana!
For me it’s also about - when I’m exercising the actual activity sucks, but I like focusing on feeling good about the person that I am
You know, every time you post one of these behaviour change videos, at first i am hesitant to watch it but when i do i am so very glad i did. Thank you for these hidden gems.
Having ADHD being consistent is not possible for me with how my brain is wired. I've had habits I stuck with for months or years but the day I miss it or forget I never do it again. For me having the space to relapse/cheat and forgive myself for when I break it is super important cause I'm the type of person who relapses a lot but will also try to fix it every time I relapse which makes me none of the types of people above. I'm learning to not give up when I fall off or mess up and for me my goal isn't consistency cause its impossible for me, my goal is trying again the next day even when I mess up.
Thank you, Kiana. I respect how you described the concept of integrating a behavior into an identity. I never knew how to properly describe how I was able to finally live a more physically active lifestyle and pay attention to my caloric and recreational intake until you described this in your video today. Much gratitude for you
I traded fast food for bbq, it's just as fast, if not faster. I started walking 5000 steps a day, and started doing 25 minute workouts at home that I found on UA-cam. Once the inflammation from the foods I was eating went down, I was able to start running. Now I'm 116 lbs and I've healed a fatty liver disease and I'm in the process of dealing with a thyroid issue. I feel so much better, no more feeling sick
Super insightful. I especially loved the last section on how to actively change your identity by practicing new habits in different environments.
Loving the sceen shake when the dog jumps off the chair at 2:00 :D
This video has been super useful to me, as someone who lost a lot of weight before, gained it back, and is now trying to lose it again.
Because reflecting on my life over the last four years, I do have one habit which has stuck around (learning languages) and it did so in many of the same ways you mentioned in your video.
I wanted the change, I enjoyed studying, and even during the hard bits I kept focused on the fun parts. And a large part of the reason I was so motivated was that it was part of my identity: my job as a PHD student is researching Germanic philology, so if I wasn't able to say read something in Old English I felt like I was failing to live up to the kind of person I saw myself as and represented myself as to others.
Reflecting on it further, many of the case studies you've present on your channel of why people failed to change seem like they're really about disrupting that process: being in denial can turn representing oneself to others into lies rather than truth; not wanting the change will lead to one half-assing it; not enjoying the process will lead to quitting when it gets tough etc.
But all of this is giving me a tonne of confidence, because I have proof positive that I can stick to SOME behaviour change (the streak on my flashcard app for learning languages is 972 days). And even though I didn't have results at the start of that process, I've stuck it out by doing a (relatively) small/manageable amount per day and now I do, so I know I can do the same for eating healthy and exercising more.
In fact, I even know that if they're really done well those behaviours might even be harder to drop than to keep! I'm now in the final stage of writing up my thesis and am trying to cut down on how much language-learning I do every day (at my peak I would spend a minimum of two hours on it every day). But I for real find it hard to study languages less every day, especially when I've seen that investment pay off in the past (I spent a lot of time studying say Swedish, and now I can effortlessly watch Swedish TV and I really enjoy having that insight into their culture).
So one way I'm trying to change that for my PHD editing and study stuff, is to remind myself that this too is part of the change. Studying every day for it will lead me to the big results just like studying languages did. Same with eating healthier.
Hope I'll be able to come back to this video in a year's time and reply to my own comment saying I've graduated and am at a healthier weight. 🤞Best of luck to everyone achieving their goals also!!
Been going to the gym and eating healthy for 23 days straight now, it’s literally now my safe mental space and my 2nd home 🫶🏼 I’m doing this finally for ME
Just the video I needed. Thank you!
Thank you! I have been so unmotivated all week and this was the kick in the behind I needed.
Watching this during my mental health and energy walk to get me through the rest of my day.
I've been permanently revising my habits for the last 2+ years.
I fixed my sleep, exercise regularly, eat healthy, all while being at my productivity peak.
It just takes knowledge and a step-by-step approach. And patience with yourself.
I'm trying so hard to lose weight and get healthy. I've been on the verge of having bariatric surgery, but just have not been able to pull the trigger, because I don't really want to have my internal organs changed irreversibly. As someone who has been obese since early childhood it's really hard to change your life when this is all you've ever known.
I’m in pretty much the same situation. I’ve thought about surgery if I can’t reach my goal by the end of this year but I don’t want to do it and I know it’s not a magic cure and you still gotta work hard so why can’t I do that without medical intervention? I dunno, I’m so tired of this but find it so hard to be consistent or disciplined.
I do still have hope though and I hope we can overcome these habits and ingrained tendencies and feel better 😊
Ive lost about 30 pounds and what I did was reduce portions and stop eating ultra processed foods
Start slow. I lost 20 pounds just by doing a diet I called "No Alien Sugar". That is, eat nothing that has added sugar on it(please read all the labels). Including high fructose corn syrup. That's it. It is surprising how much that limits your food intake. That basically eliminates almost all processed foods while still leaving a ton of things you can eat.
The flip side is that it reduces your hunger and sugar addiction, which is going to help your next steps.
Helpful and motivational, as always! Ever since I watched your video on UPFs, we've made major efforts to cut them out of our diet, and recently, we've been utilizing the fitness center at our apartment complex. Slowly easing into it, taking baby steps, and looking at the big picture has helped so much. One major thing at a time until it's become a habit! We are on our way. It takes time and effort! But you have to show up for yourself. I just turned 36, so it's beyond time to get serious!
This is exactly what I needed.
Very informative & useful video - thank you, Kiana! ☺️
Kiana, I LOVE your videos. I’m sharing this one with my sister who struggles to stick to consistently working out
Perfectly timed video, I needed to hear this today!
This video is important. I will come back here often. Thank you Kiana
Love this so much Kiana ❤
This is a seriously amazing video that I’m going to watch 5 more x
Thank you for this!
All this is so true! Last year, I decided to walk 10,000 steps a day to help lose weight. At first, I found it really boring, so I started listening to podcasts and audio books. I started driving to different suburbs and going for walks around there for a change of scenery. I also started catching up with friends by going for walks with them instead of going for brunch. Then at some point, someone asked me about my hobbies and I said I really enjoyed walking and actually shocked myself. In a matter of months, I went from someone who walks to lose weight and get in shape, to someone who goes for walks (because they like it).
Thank you! This was super helpful!
The last habit I successfully applied to my life was doing my skincare. Doesn't matter how cold it is, how tired I am, I always do it. Not doing it is like not brushing my teeth before going to bed, quite impossible doesn't matter how lazy I am. This video was very clarifying on how I got to do that, hope I can apply it well to some other habits I want to build
These types of videos are your best videos! Because although I started watching your channel specifically for weight loss help, this applies to ALL aspects of life. Like, this video had me thinking about my journey to learn guitar lol. The information here was so valuable to me, another banger video Kiana keep up the great work 🕺🏻
I see this in my Spanish learning journey. I've tried and failed before trying to learn Spanish. But now that I'd really like a higher paying job and learning Spanish would help with my career path my why got stronger. Then after getting a tutor my journey to learning Spanish got a lot more fun. It's A LOT of time and effort trying to learn a new language but omg I am enjoying it so much!
You're spot on. I was a fat kid up toward the end of highschool. I hated being fat, hated the way I looked and how I felt. So I started watching what I eat and exercising and dropped a lot of the weight. I never went back because I knew how much better I felt and how much I hated being overweight. I went through a period where I regained some weight in college but then I started cleaning up my diet and eating more nutritious whole foods and cutting out processed foods and also running more. I started realizing that healthy food actually is more enjoyable and tasty and I've lost any desire to eat junk. I started realizing how enjoyable running is the more you do it. I can't imagine going back or losing the healthy habits I developed. There's no temptation or desire.
I'm a long time watcher of your content and appreciate this video more than ever right now since ive taken up exercising every day, without fail.
I think why it never worked long term for me before was because I never fully commited to myself and stuck with it long enough to make it my identity. I also found it too easy to make a million excuses as to not exercise.
Now a days if I have a thought like " I really don't want to do this today", I either tell my brain to shut up or counteract it with "Yeah but I also dont want to stay this unhealthy either".
And that tends to work just as well and off I go.
So grateful for your content and thank you for your behavior change videos! 😊
I can confirm I am an exerciser and it will always be apart of my identity. It's just what I do! 😁
I've lost 80lbs, ended a 10-year drug addiction, and then went back to school which ended up with me working at a prestigious neuroscience research lab within a top university. The advice and info in this video is absolutely true. You can tell Kiana has not only done her research but has first hand intimate experience, which imo, is most important.
I'm so happy I found your channel. IV been on my weight loss for 2 months now lost 15 and starting month 3 strong :). Your videos are extremely motivating awesome to go back to for motivation !!! thank you so much and I can't wait to see you reach your 1M sub :) no pressure ♥️♥️♥️
I like the change in direction you are taking with your videos, helping people to be more empowered.
It certainly is difficult to stick to a healthier habit. That’s why in my case for everyday of my life, I would do anything not to break routine, so it could turn into a habit.
Nice editing, Kiana. You’ve made so much progress over the years. Excited to see you continue to grow ❤
I've been really focusing on making a point to say to myself something I like about the healthy meal I'm eating or the difficult exercise I'm doing, like, "It's fun to be strong with my friends."
Great Video, thank you 🎉❗
So insightful and well explained. Loved this video :)
this was so informative and eye opening, thanks so much
Why do I really want a The Joker parody? “I’m a changer, I’m a dancer, I’m a runner, and I’m a reader.”
always love seeing a new one from this channel pop up ! Need some positive vibes !
That is exactly what I have done. I have changed the way I look at food and I have lost 226 pounds as of this morning and I have kept of 200 pounds for 3 years while I maintained from between 270 and 290 for nearly 3 years before I decided to lose the final 80 pounds or so and get down under 200 pounds for the first time since I was a young man. I plan to start a a UA-cam channel to try and help other morbidly obese people lose the weight they need to and keep it off through lifestyle changes. Thank you for your great work you make "quality fucking content" in the words of Leafy is Here,
i found your channel the other day cos i was watching secret eaters. your channels really good!
Somehow decades ago I convinced myself that the days I didn’t want to go to the gym were the days I needed to go the most. For reasons unknown, almost every time that happens and I go, I set some kind of new PR. I rarely have those days now
This has been very helpful as I just seem to be stuck in a very deep right and I know I’m sabotaging myself. I’m sticking to a healthier diet and getting much needed exercise. I will be watching repeatedly until I can change my thinking patterns. Thank you so much.
Thanks Kiana xx
you are absolutely right !!
Started to watch Your videos when I started my transformation about 2.5 years ago, (Great to see How You channel grew since then) for first 5 months I lost 60 kg and since then maintain weight and kept healthy habits went though 2 bulking phases and 2 cuts as well since losing all excess fat and could not agree more that keeping to regime is difficult but very rewarding in a long run.
I really appreciate your videos, Kiana! I've been trying to get into more good habits recently and I think your discipline video as well as this one have helped keep me motivated! Thank you for the work you put into these videos ❤
Really helpful information! Came at the perfect time for me ❤
this video showed up at the right time ty
It’s so hard to get people to understand tbh. I’m a person who isn’t impacted by consistency _at all._ A few years ago I had a habit I was really trying to get into. I made myself horrifically miserable forcing myself to do it every single day-for 289 days with some exceptions for forgetting (even past 100+) days, and for some times when I really couldn’t and would have pushed myself into actual danger if I tried.
I had to fight with myself, cry, and then numb myself to resign myself to it *just as much if not more* on the 289th day as I did on the first. It never became a habit. And it wasn’t like a horrible thing that I hated doing or caused me pain or anything like that. It was just a ‘new’ thing to start doing, but I don’t even have a real routine, so it wasn’t that it was breaking a longstanding ritual or anything like that either. My brain just seems too defective for these things to reach it. 🤷
I dropped that habit one day on a whim-partly because I forgot and then partly because I had already started my day by the time I remembered and couldn’t be bothered-and just never thought about it again. I don’t honestly understand how a habit is supposed to feel/what it feels like to have one. I have reflexes, self defense behaviors, dangerous triggers and that’s all I’m capable of. :/
*If I didn’t make it clear enough, I don’t have ADHD or autism but I am severely disabled.
A comment above mentioned this, is it possible you might have ADHD?
@@funnymonkie411I don’t, but I do have severe psychiatric disabilities, if that makes a difference.
Comming to terms with the fact that you won't be going back to eating whatever you want in whatever amount you want... when that sinks in it's emotionally very hard. It's much easier to lie to yourself with "cheat days" and give-up.
Took me a long time to accept that, develop self-restrain, and it was difficult for a few months. Then it stopped bothering me and I don't want to go back. I eat what I want, and got used to the portion sizes.
I actively and consistently told myself I hate the gym. There’s no getting past that for me. So instead I go hiking and do outdoor workouts. I just hate staring at nothing for hours.
Love a new upload
I love working out and found out I am very competitive. So I found a sport I can compete in and challenge myself daily. There is a machine in my fitness I despise. My friend told me whenever you get on that machine tell yourself you enjoy this and eventually you will. Its about reframing your mind to the situation. Not allowing yourself to fall into that negative head spiral. I am currently working on making my nutrition more consistent. Being more present as I eat so that I can keep to my personal nutrition goals.
I feel like you're calling me out without directly calling me out. 😅
I'll do what you suggest. All sounds like great advice.
The speed with which I click when you upload!!
Thank you for this video
Great video, insightful
I've been going to the gym 2-3 times a week for a couple years now, never went before that. I had so much stress and anxiety about going but I just had to make it a routine and force myself to do it for a while, and now it just feels like something that I do.
I see myself in your video. I turned from a lazy guy into an exerciser. I hated exercise just like you did at the start but now I feel really awkward and almost bad if I skip an exercise. When I am sick and have to take a break my fingers are itching for getting back into it. Its similar for eating too. I didnt eat healthy a few years back but by now this is also part of my identity. I also feel bad for eating ultra processed food (sometimes I just cant stop the cravings...).
I still havent reached my goal but Im getting closer and closer. Thanks for your videos, they are always interesting and motivating.
Your videos are so great and helpful
Hi Kiana, I am new to your channel. I find your videos very theraputic; I suffer from mental health issues and for some reason, your videos make me feel safe haha. I am an Englishman and I choose to believe our food isn't as bad as you talk about, despite all evidence.
I think you are on the money here. Last year, I was stuck at 225 lbs from a 330 lbs fat loss journey for years and was sick and tired of it. I wanted an aesthetic body, and I had the muscles for it, but I had way to much fat.
So I made some big changes: I counted my calories and added 10,000 steps to my 6-day resistance training workout routine, and adjusted my diet to a nutrient-dense diet. And yeah, this new journey has been fun: the healthy meals I cook are delicious, and since I counted my calories, I can still eat the unhealthy foods I like once or twice a month without going over my calorie limit. Seeing the results has been a huge motivator too.
I'm at 165 lbs and I finally have a 6-pack. Part of my identity for years was the gym rat who is obsessed with nutrition, and now I finally have the body to show for it. There really is no going back.
So yeah, making it your identity and your lifestyle is the way to go.
I can tell this is gonna be good 😭 your videos have helped me quite a bit and I pass them on to others all the time