If you like these kinds of videos, please leave a LIKE and a COMMENT - it really means a lot to me. ⭐ Join the waitlist for my course here: kdocherty.com/how-to-change-prelaunch?cam=fail ⭐ (it's coming soon - taking a lot longer to make it perfect than I anticipated!)
Do you have an estimated launch date? Could be good to send that out or a progress update email to people who already signed up. Just a tip from a marketing perspn. Very much looking forward to it!
Thank you for the great advice. This is how I managed to lose weight myself, going from an 28 bmi to a 22 bmi. Not muscular at all. 1. I changed my approach. Nothing worked, not vegan not fat free not sugar free, so I started counting calories and realized I ate 250% or my maintenance every day. Change had to come from the calorie intake. Change to the diet came along as I selected better options so as not to feel like I was starving. 2. I did recon. I used serving sizes. Bought a scale for fresh products or mustard and oil. I stuck to never eating more than 60g of uncooked pasta or rice at a time. I decided that my daily walking back home to cook a meal I knew as in the freeze helped. It set boundaries at work too that my lunch break was mine to enjoy. 3. My inflection or weaknesses was moral harassment at work and gaslighting at home. I started hearing disparaging comments about my weight loss, encouragements to eat. People started bringing cake at work to make me feel left out (we were like 10 people so it was targeted and with comments to boot). My mother left chocolates on my pillow, desk and put some in my backpack when I went home. She also made the worst dishes meaning I put on 3 kilos each time I visited. So I stopped visiting. I stopped spending lunch at work, I stopped getting off my chair to go watch people eat cake and pretend I liked those fuckers. 4. I had anything I wanted within the bounds of my calorie intake. If I wanted a fucking BigMac I got a fucking BigMac. I had a cheat day but I still measured my intake. 5. I used myfitnesspal, took pictures. 6. And I kept doing it. Changing shape is like changing people. If you want to change people around you, change yourself. But spoiler : they won"t look more attractive to you, you'll just open your eyes to the numerous personal boundaries they were breaking with you.
Calorie counting is the only way I was able to lose 30 pounds and keep it off for 3 years. The book The Mayo Clinic Diabetes Diet by Donald Henrud taught me how to calorie count and to have a serving of fruit and nonstarchy vegetable with every meal. Can't recommend this book enough.
Damn, your workmates and mom really didn't want you to succeed. I'm glad you achieved your goal! I was also so focused on hitting my daily nutrients that I forgot to count calories, and as a result I didn't lose any weight the past month, but there's no way I'm giving up now. Your comment was really motivating, so thank you.
I like the new direction of these videos. Rather than focusing too much on, sometimes, an unrelateable person or situation, this gives a clearer and more direct attempt at helping others. Great stuff.
I don't. Good luck to Kiana for trying to become a self-help guru or whatever angle ends up working, but I originally came for the takedown of Body Positivity ever since we lost fph. I find myself not watching these newer videos
@@weezymo4456 She has always focused on behavior change in general tho. Her channel wasn’t made specifically for shutting down that movement lol she’s prob tired of it now and she honestly said all she could say about it till another big thing pops up
You are failing. That is usually a very offending statement making lots of listeners defensive and therefore stop listening. When using another person as a proxy to tell the same lesson it’s less offending and more likely to lead to change.
It’s been 3 days since you posted this video and these last few days I’ve found myself looking at things so differently. I’ve been wanting to quit drinking and keep envisioning some future self that has managed to stop but I’m not there yet. The last couple nights when I chose not to drink I tell myself “I’m currently the kind of person that doesn’t drink…..choosing not to drink tonight means I’m already there”. I know if I backslide I don’t have to wait for some future me to be better. I can just do better the next day and know I’ve already made the good choice for me. Just wanted to share this with you. I’ve been watching you for a while and love your content but this video had something click for me. Great job and thanks for making such quality content.
I've been overweight my whole life and your videos have helped me greatly. Now I work out 5 days a week, I feel great and although I am losing weight slower than previous times for the first time I feel the changes are indefinitely rather than a moment
In the same boat. Was too restrictive and unrealistic when I first started to try lose weight and now I’ve given myself a binge eating disorder. Any small step you make towards your goals is still a step forward. Please don’t feel like you have to go fast, especially with the weight loss. I believe in you
Yessss it feels so slow but I’ve actually made changes that are permanent, such as not overeating and cooking more at home. I’ve gone from 255 to 224 in about 5 months, which feels slow but I think it’s a good track
@@emilybaldwin1437That's awesome! I used to be obese and it took me a long time to get to a healthy weight I can maintain; and I think this pace helped make it easier for my healthier choices to become natural, healthy habits.
One thing that you said that made me literally stop what I was doing, was you explaining the “i should” vs the “what do i want?” Everyday i tell myself I should do this, I should be that….. I never thought about what I want…and to actually change the way Im talking to myself. “I want to do this…, I want to be that…” 💡🙏🏽
For me the big difference in working out and losing weight is my reason to do so has changed! Before I wanted to be skinnier, looking more sexy, be more fit. But honestly, I didn't really want all those things too much. And it was way to easy to find reasons to not exercise. For more than half of my life I have bad back pain. So I shouldn't over do it. And then I got a really severe herniated disc in my lowerback 7 months back. I couldnt physically walk without fainting and was completely bedridden for 2-3 months. And then I got a hernia-operation and they found that I have very advanced arthritic in my lowest 2 vertebrae. And then they told me the next thing; "We can operate you next year and fuse your 2 lowest vertebrae. Then you will be pain free and you can never again get a herniated disc there. You just need to lose 15 kg (33 lbs) before you qualify." Guess who lost 5 kg (11lbs) in 3 months time?! And I didnt do anything extreme, cause I just had an back operation a few months ago. And yes, I still have bad back pain. But the though of possible being painfree after 17 years of disabling back pain?! Best motivation ever!
Reminds me of a quote I once heard from an actor, I forget who "You'd be surprised how motivated you can be to workout when there's millions of dollars on the line". Health is priceless, but being pain free is such an immediate thing with constant reminders. Good luck with your weight loss, and I hope you have the surgery and it goes well.
I like the mix of videos released! Deep dives into contemporary food culture, examples of people in popular media with Kiana’s analysis, and these direct videos work together synergistically and are helpful and informative. The mix makes this channel overall feel different from all of those other YTers trying to dictate how to maximize this, that, and the other. Keep up the quality work! ❤
Great video! I wish I saw this when I started my weight loss. I self implanted a lot of these tips without actually realizing it. With the out line you provided it has clarified and cemented my belief that I am on the right track. Currently lost 70lb and hoping to lose another 15 to hit my goal weight. With your support and help I know I’ll make it! Keep up the good work!!
Being honest in recon is so important. It's easy to lie to ourselves because we don't want to fully admit when we have self sabotaged. Being accountable is so important.
Thanks for posting this video, I was in a great need to hear something like this. I've really let myself slip this time and your videos always give me motivation and the tools to get back up and keep going where I want to be.
In regards to tip 4, recently came across the saying, “Should implies social obligation, could implies potential”. We often resist things we feel forced to do, or an obligation to do, rather than something that we want to do or improve. I think that switch in mindset is really important as welll
This example is 100% facts, going by my own experience. The gym example is great. There’s a lot of stigma against not going to the gym the first thing in the morning, but I personally find it more sustainable to go to the gym at 9pm
I'm currently on another weight loss journey since reaching my ultimate goal weight and being unsatisfied with the results. Now I'm trying to climb back in the saddle but I keep failing myself. It's so hard not to be hard on myself but I nearly gave in just minutes ago. It's gross and pathetic. This video couldn't have come at a better time. My inflection point is always at a single meal, snack, etc. Then it steadily falls apart. I'll take everything you say to heart to regain my discipline and build up my self-control. Thanks Kiana.
I’m personally so hesitant to engage with self-help content but this video was really so special and refreshing. Thank you for bringing out new ideas on the topic that often feels like everyone has already spoken of.
a counterpoint to the first argument. sometimes you fail because of lack of practice, and in these cases you dont need to reinvent the wheel and it might be harmful to progress for you to keep switching to new strategies that you're inexperienced with. things like exercise etc are very hard when you are learning but once you have a year or so under your belt it becomes second nature and almost easier to do it than to skip it. make sure to evaluate your decision for this dimension.
Yeah, but the issue is precisely about getting that first year under your belt. Most people don't struggle with particular exercises and quit. They struggle with even starting to exercise or doing that consistently.
I agree. In order to successfully tweak your approach you need to know if the first failure was a fluke or not. Only when that approach keeps failing you need to find out what part is failing, and adjust that.
That lack of practice is happening because your design is bad though. It's as James Clear says: a good leader sets goals at the level of the follower so there is no way but to do it and keep up the practice.
This is so, SO helpful to me right now. I've been trying and failing to fix certain habits in my life for so long. The step by step break down is incredibly useful to someone like me who likes having some sort of clear instructions or guidelines on how to do something. I hope lots more people see this.
uploaded literally just as I needed this. the other advice videos weren't relevant to me. had no idea what to search. then got my favorite notification ever 🎉
The only thing I think needs to be clarified here is what constitutes failure. A weak moment to me means I’ve lost a battle, not the war. As long as I don’t derail and give up I don’t consider that a failure.
In this context, I’d say “failure” is repeatedly passing up on opportunities (intentionally or not) to employ or abide by a new habit or system of behavior. Based on previous videos, it seems like the line at which someone ends up having multiple “slips” become a detrimental “slide.”
This video came at the perfect time for me! My husband and I just started to eat healthier. I lost 40lbs in 2020 and gained back about 15lbs. I am working to lose the 15lbs again and this video helps me look at it in a new way. Thank you, Kiana! 🥰
I used to focus on perfection, all or nothing mentality with diet and weight loss, which was never sustainable. Now, I focus on consistency and it’s helped a TON. It’s taking me a bit longer to lose weight than I’d like, but I know I’m doing it in a sustainable way.
The advice is great and I agree on every point. The hardest part though is sticking with these methods when the behavior we want to change has lead us to the miserable place we have to begin at. Being sick, lethargic, addicted, brain fogged, anxious, constantly stressed and depressed makes behavior change so much harder. Add to that an unsupportive social environment or unemployment and we have a recipe for disaster, a person almost destined to fail. I wish society would offer supporting, accessible networks, something like the AAs, for helping ppl getting their life back on track. Where ppl that have gone through this whole mess themselves connect to and support others that are at the beginning of this journey. Thanks for these videos, Kiana. I really enjoy them, they're quality food for thought. ❤
It's like you're in my head lol. I just restarted my workout plan and my diet plan after a hard winter and a surgery at the start of the year. Wish me luck and self discipline! lol
Kiana, thank you💕 I’ve gotten into an awful cycle of binge eating lately and it’s felt impossible to get back on track. I started using your tips today and already feel better. Here’s to staying consistent🥂
Just the right video, ive just tried to go up a grade at work, not eating related, but driving me crazy. So many failures. First i just tried again but harder. Next i tweaked my strategy. Then i focused on my weaknesses. I need a rest from feeling depleted but when i try again i need to approach this like an engineer.
thanks to your videos, ive decided for the third time to lose weight. but this time, im not doing it to 'have a summer body', 'be fit for my birthday', 'glow up during holidays'. im doing it for myself. no matter how long it will take, how hard it may seem, I WANT TO do it! and thanks to your methods I started doing the little things - my breakfast meals became significantly better, I like moving around more (I still dislike intensive sports, but I really enjoy walking and hanging out with my bestie). for now, after the first motivation shot and 2 perfect weeks of tracking my meals, ive slowed down a little and gained a bit of weight. but is this half a pound really gonna matter in the face of my entire life? absolutely no! again, thank you for introducing me to this approach and thanks everyone for reading! you can do it!
My mom is a school psychologist and always says “should is a shaming word”. Take that as you will, but I think when we are talking to ourselves, instead of putting yourself down like “I should workout” change it to “I could work out” or “I will workout”. It seems small, but it’s really helped me stay on track/get a workout in whether it’s a walk or going to the gym, when I didn’t want to do it. Take the shame and self-hatred out of it, it’s much more motivating I think when you are doing it because you “can”.
I admire you so sooooo much. And find every word you say really encouraging. U give hope, u give ways, u give answers, u give strategies. Thank u so much. Keep going on your journey, I think you're getting there …
I'm definitely using the idea of a behavior change journal. I've lost 10lbs over the past 2 months but found I was starting to slack on my calorie counting and letting myself be enabled into takeout. I did recon and figured out what went wrong (implemented meal planning the day before groceries and doing prep the day after - helped MASSIVELY) but having a journal of recent behavior would've made that so much easier!
This could not have come at a better time. last night I had one of the worst binge eating episodes that I have ever had and I’m still finding it very difficult to dust myself off and continue To fight this awful habit
I exercise because I want to do so much with my life and I know that being in the best physical shape will allow me to. I wanna travel and walk 35k steps a day while carrying a 50 pound backpack. I wanna climb and run and just feel good and I know daily exercise and lifting will get me there (and has gotten me there). Having that in my head every day has helped me work out even on my bad days or weeks. Love your content, keep it up! ❤
The biggest hurdle I had to overcome was getting myself on a sustainable diet with enough calories and protein to make it through the day. I tried eating less and moving more, I tried intermittent fasting and neither of those worked for me. Turns out that my best strategy is eating more and moving more. The second thing that was a real detriment to my weight loss journey was checking the scale every day. It was so disheartening working so hard the day before and having no weight lost. It’s more important that you feel good for your hard work and you look like you’re on the right track than it is to check a number every day. Even though that number stays the same, we have no idea how our bodies are doing on the inside. Since I’ve started my journey, all of my lab tests the doctor has ordered show normal healthy ranges now. My liver has healed after a few years of drinking on top of many other things.
Your videos are so eye opening with practical, action oriented tips. I love how you get right to the good stuff with examples! I should....WANT to exercise and eat more healthfully!!
I’m commenting before I’ve even had a chance to watch, just to say how much I love these type videos from you. They are truly changing my life. Thank you so much ❤
@@KianaDocherty Awww, I’m so glad! Have you heard the saying, “When the student is ready, the teacher appears?” Well the day I finally believed I could change, I found your channel. I’m so thankful. ❤️
The first health change I made that stuck (now almost a year) is intermittent fasting. I didn't think it would but it made me feel good instantly so that was easier to change (for me) you can find your own thing! You just need to try lots.
I love these kinds of videos and cannot wait to see more. Kiana, your videos take so much research, care, and dedication that the quality of your work shines brightly. I'm looking forward to reading How to Change!
I love love love your channel. I like to pause it whenever you say something I wanna comment on and “talk to you about it” haha I mean this is the most NON creepy way. Its like reinforcing what you are saying into my brain. Great video, to the point, and very very informative. I can’t wait to see where your career takes you next bc if you are already THIS amazing at your job, imagine where you’ll be in only a couple more years. Anyways thank you for this video!
It’s bad because this makes me uncomfortable watching this because it feels like being called out and the biggest wake up call I could ever get right now
Loved the video. The mindset around your inflection point is key for continued success. Good sleep & recovery, healthy eating and exercise are important but as Nike's brilliant slogan says, sometimes you need to just do it.
Thank you! Such a great video and really well explained. We're always a work in progress. I aim for 60/40 success during the week and if I can get more, then bonus for me!
I have a friend who whenever I suggest tips and tricks to help change behaviour, she responds with a blase 'yes, yes, I know, atomic habbits' And I'm like, well, if you know, then why don't you do? Like most self-help is saying the same - the trick is finding a version of that message that makes sense to you. Im still learning. When we talk about our goals; I hate that she dismisses any insights I suggest because she thinks she's heard them before.
00:29 🔄 Change approach: Avoid repeating failed attempts by changing your approach to behavior change. 01:29 📊 Tinker with strategy: Instead of relying solely on willpower, focus on adjusting your strategy to achieve successful behavior change. 02:26 📝 Blueprint your processes: Break down your goals into specific steps and identify where your previous strategies went wrong. 04:23 🔄 Find inflection points: Identify the precise moment your behavior deviated from your goal and adjust accordingly to prevent regression. 05:49 🛠 Design a new strategy: Create a well-constructed strategy by addressing weak points from previous attempts and making the behavior change as effortless as possible. 07:43 🛣 Build the path of least resistance: Optimize your environment to make desired behaviors easier and unwanted behaviors harder. 09:40 🚫 Eliminate "should": Instead of focusing on what you "should" do, identify what you genuinely want and cultivate desire for the change. 11:39 📓 Keep a change journal: Reflect on your progress and setbacks, maintaining focus on your behavior change goals. 14:31 💪 Stay committed despite setbacks: Adopt a mindset of persistence and experimentation, treating behavior change as your own personal project.
And I think it is super imprtant what kind of motivation you have for whatever you want to achieve. If the motivation is not intrinsic, then a good strategy might also fail, because you are not convinced of the activity. I struggle with that a lot because I talk to myself and say: "yeah, I really should exercise more. Objectively it is better to be healthy and to move. It is a proven fact." But that doesn't make it very attractive to exercise, for me at least it just feeds my inner critic/drill sergeant. If the motivation is more like: "I will meet my friends and have a fun game of basketball and the secondary benefit is also that I might lose weight and be healthier" makes the systems work way better and one would even overcome some friction like a longer way to the court or so.
I loved the example about quitting smoking. I have tried to quit by a few times but they never worked naturally. Untill I started cycling. I randomly bought a cheap, second hand MTB and started to ride it every day. Sometimes 1-2 km, sometimes 40. So my lungs needed... carved oxygen. So I started smoking less and less every day. Not because I wanted, but because I needed it. It happened naturally, with zero willpower. So my advice is, you need change, not solution.
When I saw this notification pop up yesterday I was like 'OH THANK GOODNESS' because I've been STRUGGLING to get back on the weight loss wagon. My 15lbs regain has stayed at right around 15lbs, at least, so I'm still down 137lbs total, but I wasn't DONE yet (I still had about 60lbs to lose so now I have 75!) and I need to arrest the regain and get back to it. I love the way you break things down so clearly and logically. I think I see a weak point in my chain already (things fell off-track when my environment changed--when I was visiting other people, on vacation, etc.--so my behavioral chain is heavily reliant on control of my environment, which isn't always going to be possible to maintain. I need to come up with a plan that allows for flexibility in less structured circumstances, I think. But that's just my initial recon--I'm excited to do more!). Okay back to watching lol
the hardest part for me has been sweet cravings at night. like the middle of the night. which i think is to do with my chronic insomnia and ensuing boredom and frustration with not being able to sleep. rather than keep trying to restrict and failing, im going to try and see if i can find a way to improve my insomnia and deal with the root cause
Great video and I love all the points!! Trying to tweak this for how it’ll work for AuDHD brain. I want to lose the weight I’ve gained (40 pounds) since I met my spouse. I’m just starting to realize that first moving in with my sister and my then boyfriend upended all the systems I had in place. I was still undiagnosed (and this change was 7-8 years ago) and was wondering why I was eating for comfort/to feel better, was gaining weight, and felt uncomfortable, out of control and overwhelmed by it all. Also, eating what other people were around me has ALWAYS been an issue for me, ever since I was a kid (an ADHD thing where your inhibition control is down and impulsivity is higher than normal). I’ve also been studying more on inhibition control, restricted/no dopamine response, and best ways to control impulses. It’s issues regarding environment, systems, brain wiring, and hormones: My Autistic brain wants routine, my ADHD brain is all about the novelty/newness, and as an AFAB person, hormones can quickly drain your reserves during a cycle (which also affects the brain). I’m focusing on what I can do, in the small condo I’m living in with my spouse, focusing on nutrition to help boost good brain functioning (I’m also on meds), and creating a better system that works for me (and I hope that’ll help others too)!!
I fail a lot lol. But the whole point is starting and learning from them. My failures or things I've learned from doing certain things but stopped ends up me having some skills that can help with future endeavors. I also just really like to change things up a lot, which I learned from what I've done. I'm constantly changing, one moment I might be very rigid and the next I'm very flexible. I think I should fail more and keep getting back up and taking apart of what works, what doesn't. Most of the time, I just needed to do a special event or something important for a day or weekend which makes it harder to do certain things. I just bounce back after getting through those days, usually.
I wish my piano students could hear this video!!!! One student, can read his music, loves to listen to the music, but is absolutely lousy at practicing. I created for him today a calendar from today until the Spring Recital and told him to practice a minimum of 15 to 20 minutes a day. I told him.... would your rather go through Boot Camp like your Dad did in the Marines,.....or go through piano lessons!!!???😮 He said, no boot camp for me....piano lessons 😔. Okay 🆗, Johnny!!!! Discipline is needed in every day life.... it's a choice. No matter what the skill is basketball or playing piano..he has actually won quite a few awards for his basketball skills.....now that he us 11 years old ...piano is becoming "boring' even though I am letting him play what he wants to play....... we'll see on June 8th what happens at the Spring Recital. Your video on Discipline is really excellent..... Keep up the Great work 💯🎉. Miss Monique 🙂🌷🕊️
If you like these kinds of videos, please leave a LIKE and a COMMENT - it really means a lot to me.
⭐ Join the waitlist for my course here: kdocherty.com/how-to-change-prelaunch?cam=fail ⭐
(it's coming soon - taking a lot longer to make it perfect than I anticipated!)
Hi, Kiana!
Do you know an expected price? I'm very curious as to how much it might be.
Do you have an estimated launch date? Could be good to send that out or a progress update email to people who already signed up. Just a tip from a marketing perspn. Very much looking forward to it!
Love these new videos! I'm going to try and use these tips to reach my goal of stopping binge eating
I’m very excite to read your course. I joined the waitlist today
Thank you for the great advice. This is how I managed to lose weight myself, going from an 28 bmi to a 22 bmi. Not muscular at all.
1. I changed my approach. Nothing worked, not vegan not fat free not sugar free, so I started counting calories and realized I ate 250% or my maintenance every day. Change had to come from the calorie intake. Change to the diet came along as I selected better options so as not to feel like I was starving.
2. I did recon. I used serving sizes. Bought a scale for fresh products or mustard and oil. I stuck to never eating more than 60g of uncooked pasta or rice at a time. I decided that my daily walking back home to cook a meal I knew as in the freeze helped. It set boundaries at work too that my lunch break was mine to enjoy.
3. My inflection or weaknesses was moral harassment at work and gaslighting at home. I started hearing disparaging comments about my weight loss, encouragements to eat. People started bringing cake at work to make me feel left out (we were like 10 people so it was targeted and with comments to boot). My mother left chocolates on my pillow, desk and put some in my backpack when I went home. She also made the worst dishes meaning I put on 3 kilos each time I visited. So I stopped visiting. I stopped spending lunch at work, I stopped getting off my chair to go watch people eat cake and pretend I liked those fuckers.
4. I had anything I wanted within the bounds of my calorie intake. If I wanted a fucking BigMac I got a fucking BigMac. I had a cheat day but I still measured my intake.
5. I used myfitnesspal, took pictures.
6. And I kept doing it. Changing shape is like changing people. If you want to change people around you, change yourself. But spoiler : they won"t look more attractive to you, you'll just open your eyes to the numerous personal boundaries they were breaking with you.
love your attitude
Calorie counting is the only way I was able to lose 30 pounds and keep it off for 3 years. The book The Mayo Clinic Diabetes Diet by Donald Henrud taught me how to calorie count and to have a serving of fruit and nonstarchy vegetable with every meal. Can't recommend this book enough.
Damn, your workmates and mom really didn't want you to succeed. I'm glad you achieved your goal! I was also so focused on hitting my daily nutrients that I forgot to count calories, and as a result I didn't lose any weight the past month, but there's no way I'm giving up now. Your comment was really motivating, so thank you.
I like the new direction of these videos. Rather than focusing too much on, sometimes, an unrelateable person or situation, this gives a clearer and more direct attempt at helping others. Great stuff.
I don't.
Good luck to Kiana for trying to become a self-help guru or whatever angle ends up working, but I originally came for the takedown of Body Positivity ever since we lost fph. I find myself not watching these newer videos
I like the newer vids!! I think posting these vids and then doing a deep dive on real life examples (a nice mix) would be the best
Definitely appeals to a wider audience
@@weezymo4456 She has always focused on behavior change in general tho. Her channel wasn’t made specifically for shutting down that movement lol she’s prob tired of it now and she honestly said all she could say about it till another big thing pops up
You are failing. That is usually a very offending statement making lots of listeners defensive and therefore stop listening. When using another person as a proxy to tell the same lesson it’s less offending and more likely to lead to change.
It’s been 3 days since you posted this video and these last few days I’ve found myself looking at things so differently.
I’ve been wanting to quit drinking and keep envisioning some future self that has managed to stop but I’m not there yet. The last couple nights when I chose not to drink I tell myself “I’m currently the kind of person that doesn’t drink…..choosing not to drink tonight means I’m already there”. I know if I backslide I don’t have to wait for some future me to be better. I can just do better the next day and know I’ve already made the good choice for me.
Just wanted to share this with you. I’ve been watching you for a while and love your content but this video had something click for me. Great job and thanks for making such quality content.
Your videos are the epitome of quality over quantity. So refreshing in this day and age. Great stuff.
I've been overweight my whole life and your videos have helped me greatly. Now I work out 5 days a week, I feel great and although I am losing weight slower than previous times for the first time I feel the changes are indefinitely rather than a moment
In the same boat. Was too restrictive and unrealistic when I first started to try lose weight and now I’ve given myself a binge eating disorder. Any small step you make towards your goals is still a step forward. Please don’t feel like you have to go fast, especially with the weight loss. I believe in you
Yessss it feels so slow but I’ve actually made changes that are permanent, such as not overeating and cooking more at home. I’ve gone from 255 to 224 in about 5 months, which feels slow but I think it’s a good track
@@emilybaldwin1437That's awesome! I used to be obese and it took me a long time to get to a healthy weight I can maintain; and I think this pace helped make it easier for my healthier choices to become natural, healthy habits.
One thing that you said that made me literally stop what I was doing, was you explaining the “i should” vs the “what do i want?”
Everyday i tell myself I should do this, I should be that…..
I never thought about what I want…and to actually change the way Im talking to myself.
“I want to do this…, I want to be that…” 💡🙏🏽
For me the big difference in working out and losing weight is my reason to do so has changed! Before I wanted to be skinnier, looking more sexy, be more fit. But honestly, I didn't really want all those things too much. And it was way to easy to find reasons to not exercise.
For more than half of my life I have bad back pain. So I shouldn't over do it. And then I got a really severe herniated disc in my lowerback 7 months back. I couldnt physically walk without fainting and was completely bedridden for 2-3 months. And then I got a hernia-operation and they found that I have very advanced arthritic in my lowest 2 vertebrae. And then they told me the next thing; "We can operate you next year and fuse your 2 lowest vertebrae. Then you will be pain free and you can never again get a herniated disc there. You just need to lose 15 kg (33 lbs) before you qualify."
Guess who lost 5 kg (11lbs) in 3 months time?! And I didnt do anything extreme, cause I just had an back operation a few months ago. And yes, I still have bad back pain. But the though of possible being painfree after 17 years of disabling back pain?! Best motivation ever!
Reminds me of a quote I once heard from an actor, I forget who "You'd be surprised how motivated you can be to workout when there's millions of dollars on the line".
Health is priceless, but being pain free is such an immediate thing with constant reminders.
Good luck with your weight loss, and I hope you have the surgery and it goes well.
I like the mix of videos released! Deep dives into contemporary food culture, examples of people in popular media with Kiana’s analysis, and these direct videos work together synergistically and are helpful and informative. The mix makes this channel overall feel different from all of those other YTers trying to dictate how to maximize this, that, and the other. Keep up the quality work! ❤
Great video! I wish I saw this when I started my weight loss. I self implanted a lot of these tips without actually realizing it. With the out line you provided it has clarified and cemented my belief that I am on the right track. Currently lost 70lb and hoping to lose another 15 to hit my goal weight. With your support and help I know I’ll make it! Keep up the good work!!
Congratulations! You're so close! Best of luck 💪💪
Oh man. I'm gonna need to watch this video again tomorrow when I'm more awake and sit down with my journal and take notes.
Love these types of uplifting videos!! You’re a force for good Kiana ❤
Being honest in recon is so important. It's easy to lie to ourselves because we don't want to fully admit when we have self sabotaged. Being accountable is so important.
Thanks for posting this video, I was in a great need to hear something like this. I've really let myself slip this time and your videos always give me motivation and the tools to get back up and keep going where I want to be.
In regards to tip 4, recently came across the saying, “Should implies social obligation, could implies potential”. We often resist things we feel forced to do, or an obligation to do, rather than something that we want to do or improve. I think that switch in mindset is really important as welll
This example is 100% facts, going by my own experience. The gym example is great. There’s a lot of stigma against not going to the gym the first thing in the morning, but I personally find it more sustainable to go to the gym at 9pm
I'm currently on another weight loss journey since reaching my ultimate goal weight and being unsatisfied with the results. Now I'm trying to climb back in the saddle but I keep failing myself. It's so hard not to be hard on myself but I nearly gave in just minutes ago. It's gross and pathetic. This video couldn't have come at a better time. My inflection point is always at a single meal, snack, etc. Then it steadily falls apart. I'll take everything you say to heart to regain my discipline and build up my self-control. Thanks Kiana.
The smartest video i have watched on behavior change ✊🏻🔥
I’m personally so hesitant to engage with self-help content but this video was really so special and refreshing. Thank you for bringing out new ideas on the topic that often feels like everyone has already spoken of.
a counterpoint to the first argument. sometimes you fail because of lack of practice, and in these cases you dont need to reinvent the wheel and it might be harmful to progress for you to keep switching to new strategies that you're inexperienced with. things like exercise etc are very hard when you are learning but once you have a year or so under your belt it becomes second nature and almost easier to do it than to skip it. make sure to evaluate your decision for this dimension.
Yeah, but the issue is precisely about getting that first year under your belt. Most people don't struggle with particular exercises and quit. They struggle with even starting to exercise or doing that consistently.
I agree. In order to successfully tweak your approach you need to know if the first failure was a fluke or not. Only when that approach keeps failing you need to find out what part is failing, and adjust that.
That lack of practice is happening because your design is bad though. It's as James Clear says: a good leader sets goals at the level of the follower so there is no way but to do it and keep up the practice.
This is so, SO helpful to me right now. I've been trying and failing to fix certain habits in my life for so long. The step by step break down is incredibly useful to someone like me who likes having some sort of clear instructions or guidelines on how to do something. I hope lots more people see this.
uploaded literally just as I needed this. the other advice videos weren't relevant to me. had no idea what to search. then got my favorite notification ever 🎉
The only thing I think needs to be clarified here is what constitutes failure. A weak moment to me means I’ve lost a battle, not the war. As long as I don’t derail and give up I don’t consider that a failure.
you're very right!
In this context, I’d say “failure” is repeatedly passing up on opportunities (intentionally or not) to employ or abide by a new habit or system of behavior.
Based on previous videos, it seems like the line at which someone ends up having multiple “slips” become a detrimental “slide.”
This video came at the perfect time for me! My husband and I just started to eat healthier. I lost 40lbs in 2020 and gained back about 15lbs. I am working to lose the 15lbs again and this video helps me look at it in a new way. Thank you, Kiana! 🥰
Make a video on why Pizza is a vegetable! Please!
Congress has entered the chat
It’s a fruit, at best. 😂😉
what does this even mean
@@mrbanana6464 It's more than likely a reference to a time that Congress members once tried to say that pizza counted as a vegetable.
@@emmahilburn1732 Oh yeah, I totally forgot about that.
6:11 I immediately had coach Greg’s voice in my mind there lol
😂😂
SAME HAHAHAHA
I used to focus on perfection, all or nothing mentality with diet and weight loss, which was never sustainable. Now, I focus on consistency and it’s helped a TON. It’s taking me a bit longer to lose weight than I’d like, but I know I’m doing it in a sustainable way.
The advice is great and I agree on every point. The hardest part though is sticking with these methods when the behavior we want to change has lead us to the miserable place we have to begin at. Being sick, lethargic, addicted, brain fogged, anxious, constantly stressed and depressed makes behavior change so much harder. Add to that an unsupportive social environment or unemployment and we have a recipe for disaster, a person almost destined to fail.
I wish society would offer supporting, accessible networks, something like the AAs, for helping ppl getting their life back on track. Where ppl that have gone through this whole mess themselves connect to and support others that are at the beginning of this journey.
Thanks for these videos, Kiana. I really enjoy them, they're quality food for thought. ❤
They need to start teaching these things in school, it can be applied in so many different says and can help so many people
It's like you're in my head lol. I just restarted my workout plan and my diet plan after a hard winter and a surgery at the start of the year. Wish me luck and self discipline! lol
Kiana, thank you💕 I’ve gotten into an awful cycle of binge eating lately and it’s felt impossible to get back on track. I started using your tips today and already feel better. Here’s to staying consistent🥂
Kiana knows about the mission, thank you!!
Loved this! Had a real light bulb moment about why I give up on my book-writing projects! Thank you! 🩷
Really needed this today. As always, thank you, Miss Girlie. Loving these recent topics. I'm joining the waitlist as soon yesterday.
Just the right video, ive just tried to go up a grade at work, not eating related, but driving me crazy. So many failures. First i just tried again but harder. Next i tweaked my strategy. Then i focused on my weaknesses. I need a rest from feeling depleted but when i try again i need to approach this like an engineer.
adding a kind of ‘change journal’ is RESPONSIBLE for my exercise habit that i was having so much trouble with consistently keeping. Great video!
This really is one of your best. I keep coming back to it!! Thank you for posting it!!
thanks to your videos, ive decided for the third time to lose weight. but this time, im not doing it to 'have a summer body', 'be fit for my birthday', 'glow up during holidays'. im doing it for myself. no matter how long it will take, how hard it may seem, I WANT TO do it!
and thanks to your methods I started doing the little things - my breakfast meals became significantly better, I like moving around more (I still dislike intensive sports, but I really enjoy walking and hanging out with my bestie). for now, after the first motivation shot and 2 perfect weeks of tracking my meals, ive slowed down a little and gained a bit of weight. but is this half a pound really gonna matter in the face of my entire life? absolutely no!
again, thank you for introducing me to this approach and thanks everyone for reading! you can do it!
Thank you for making videos like this. I have been fighting with myself for so so long now. The information I get from your videos really help. ❤
My mom is a school psychologist and always says “should is a shaming word”. Take that as you will, but I think when we are talking to ourselves, instead of putting yourself down like “I should workout” change it to “I could work out” or “I will workout”. It seems small, but it’s really helped me stay on track/get a workout in whether it’s a walk or going to the gym, when I didn’t want to do it. Take the shame and self-hatred out of it, it’s much more motivating I think when you are doing it because you “can”.
I’m so obsessed with ur videos. I feel so heard and seen especially with the timing of them. Thank u
thank you for this comment 🙏❤
I love you Kiana, you're videos have been helping me a lot and I'm sure this one will too... So glad you make this content
I admire you so sooooo much. And find every word you say really encouraging. U give hope, u give ways, u give answers, u give strategies. Thank u so much. Keep going on your journey, I think you're getting there …
That qoute at 1:29 isn't by Einstein from what I found online.
“The behavior is so essential to the reward that it IS the reward” 💣
I'm definitely using the idea of a behavior change journal. I've lost 10lbs over the past 2 months but found I was starting to slack on my calorie counting and letting myself be enabled into takeout. I did recon and figured out what went wrong (implemented meal planning the day before groceries and doing prep the day after - helped MASSIVELY) but having a journal of recent behavior would've made that so much easier!
This could not have come at a better time. last night I had one of the worst binge eating episodes that I have ever had and I’m still finding it very difficult to dust myself off and continue To fight this awful habit
I exercise because I want to do so much with my life and I know that being in the best physical shape will allow me to. I wanna travel and walk 35k steps a day while carrying a 50 pound backpack. I wanna climb and run and just feel good and I know daily exercise and lifting will get me there (and has gotten me there). Having that in my head every day has helped me work out even on my bad days or weeks.
Love your content, keep it up! ❤
The biggest hurdle I had to overcome was getting myself on a sustainable diet with enough calories and protein to make it through the day. I tried eating less and moving more, I tried intermittent fasting and neither of those worked for me. Turns out that my best strategy is eating more and moving more.
The second thing that was a real detriment to my weight loss journey was checking the scale every day. It was so disheartening working so hard the day before and having no weight lost. It’s more important that you feel good for your hard work and you look like you’re on the right track than it is to check a number every day. Even though that number stays the same, we have no idea how our bodies are doing on the inside. Since I’ve started my journey, all of my lab tests the doctor has ordered show normal healthy ranges now. My liver has healed after a few years of drinking on top of many other things.
I really needed this today. Thanks queen.
Watching your videos has been so motivational and inspirational
Videos are improving day by day
I've been binging your videos these last few weeks, they're fantastic!!
Your videos are so eye opening with practical, action oriented tips. I love how you get right to the good stuff with examples! I should....WANT to exercise and eat more healthfully!!
Your videos are one of the few things that excite me.. i feel safe when I know that youre still here for me... us.
I’m commenting before I’ve even had a chance to watch, just to say how much I love these type videos from you. They are truly changing my life. Thank you so much ❤
Me reading this comment: 🥺🥺🥺 Thank you very much! I'm seriously so glad you don't even know
@@KianaDocherty Awww, I’m so glad! Have you heard the saying, “When the student is ready, the teacher appears?” Well the day I finally believed I could change, I found your channel. I’m so thankful. ❤️
The first health change I made that stuck (now almost a year) is intermittent fasting. I didn't think it would but it made me feel good instantly so that was easier to change (for me) you can find your own thing! You just need to try lots.
Your content is much needed over here. Trying to crush goals over here.
I love these kinds of videos and cannot wait to see more. Kiana, your videos take so much research, care, and dedication that the quality of your work shines brightly. I'm looking forward to reading How to Change!
Hellllll yeah new video 🎉
Since september past year i went down 14kg, thanks for all the information and motivation from your videos ❤
Need more of that other dog too ❤
One of the few creators whose long videos I enjoy. Amazing as always
You’re my absolute favourite health and lifestyle UA-camr Kianna ♥️
I love love love your channel. I like to pause it whenever you say something I wanna comment on and “talk to you about it” haha I mean this is the most NON creepy way. Its like reinforcing what you are saying into my brain. Great video, to the point, and very very informative. I can’t wait to see where your career takes you next bc if you are already THIS amazing at your job, imagine where you’ll be in only a couple more years. Anyways thank you for this video!
I really like this style. I also like your others too. I love discussing behavior and change - keep em coming
It’s bad because this makes me uncomfortable watching this because it feels like being called out and the biggest wake up call I could ever get right now
I am so glad i found your videos!
Loved the video. The mindset around your inflection point is key for continued success. Good sleep & recovery, healthy eating and exercise are important but as Nike's brilliant slogan says, sometimes you need to just do it.
I'm liking and commenting cause I just saw this and I need to sleep, I will watch in the morning Kiana thank you 😊
Thank you! Such a great video and really well explained. We're always a work in progress. I aim for 60/40 success during the week and if I can get more, then bonus for me!
Thank you for these videos. It's free information, very thought out, very helpful. Every video of yours is a good deed.
God bless you.
I have a friend who whenever I suggest tips and tricks to help change behaviour, she responds with a blase 'yes, yes, I know, atomic habbits'
And I'm like, well, if you know, then why don't you do?
Like most self-help is saying the same - the trick is finding a version of that message that makes sense to you. Im still learning.
When we talk about our goals; I hate that she dismisses any insights I suggest because she thinks she's heard them before.
I love these videos. I am going to start the journal today!
Awesome video and tips thank you for sharing!
00:29 🔄 Change approach: Avoid repeating failed attempts by changing your approach to behavior change.
01:29 📊 Tinker with strategy: Instead of relying solely on willpower, focus on adjusting your strategy to achieve successful behavior change.
02:26 📝 Blueprint your processes: Break down your goals into specific steps and identify where your previous strategies went wrong.
04:23 🔄 Find inflection points: Identify the precise moment your behavior deviated from your goal and adjust accordingly to prevent regression.
05:49 🛠 Design a new strategy: Create a well-constructed strategy by addressing weak points from previous attempts and making the behavior change as effortless as possible.
07:43 🛣 Build the path of least resistance: Optimize your environment to make desired behaviors easier and unwanted behaviors harder.
09:40 🚫 Eliminate "should": Instead of focusing on what you "should" do, identify what you genuinely want and cultivate desire for the change.
11:39 📓 Keep a change journal: Reflect on your progress and setbacks, maintaining focus on your behavior change goals.
14:31 💪 Stay committed despite setbacks: Adopt a mindset of persistence and experimentation, treating behavior change as your own personal project.
Hi Kiana, I've been trying so hard to get into law school so this video came just at the right time!! - future first generation lawyer
And I think it is super imprtant what kind of motivation you have for whatever you want to achieve. If the motivation is not intrinsic, then a good strategy might also fail, because you are not convinced of the activity. I struggle with that a lot because I talk to myself and say: "yeah, I really should exercise more. Objectively it is better to be healthy and to move. It is a proven fact."
But that doesn't make it very attractive to exercise, for me at least it just feeds my inner critic/drill sergeant. If the motivation is more like: "I will meet my friends and have a fun game of basketball and the secondary benefit is also that I might lose weight and be healthier" makes the systems work way better and one would even overcome some friction like a longer way to the court or so.
Should have watched the whole video before writing this haha ❤
Love your videos Kiana! I’ve been on a bit of a weight loss plateau lately but this has given me the motivation to get back to it 💪
I love the colorful and bright set up it’s so nice and prettyyyy
I loved the example about quitting smoking.
I have tried to quit by a few times but they never worked naturally.
Untill I started cycling.
I randomly bought a cheap, second hand MTB and started to ride it every day. Sometimes 1-2 km, sometimes 40.
So my lungs needed... carved oxygen. So I started smoking less and less every day. Not because I wanted, but because I needed it. It happened naturally, with zero willpower.
So my advice is, you need change, not solution.
When I saw this notification pop up yesterday I was like 'OH THANK GOODNESS' because I've been STRUGGLING to get back on the weight loss wagon. My 15lbs regain has stayed at right around 15lbs, at least, so I'm still down 137lbs total, but I wasn't DONE yet (I still had about 60lbs to lose so now I have 75!) and I need to arrest the regain and get back to it.
I love the way you break things down so clearly and logically. I think I see a weak point in my chain already (things fell off-track when my environment changed--when I was visiting other people, on vacation, etc.--so my behavioral chain is heavily reliant on control of my environment, which isn't always going to be possible to maintain. I need to come up with a plan that allows for flexibility in less structured circumstances, I think. But that's just my initial recon--I'm excited to do more!).
Okay back to watching lol
Wow that was an awesome video 😊
the hardest part for me has been sweet cravings at night. like the middle of the night. which i think is to do with my chronic insomnia and ensuing boredom and frustration with not being able to sleep. rather than keep trying to restrict and failing, im going to try and see if i can find a way to improve my insomnia and deal with the root cause
Great video and I love all the points!!
Trying to tweak this for how it’ll work for AuDHD brain. I want to lose the weight I’ve gained (40 pounds) since I met my spouse. I’m just starting to realize that first moving in with my sister and my then boyfriend upended all the systems I had in place.
I was still undiagnosed (and this change was 7-8 years ago) and was wondering why I was eating for comfort/to feel better, was gaining weight, and felt uncomfortable, out of control and overwhelmed by it all. Also, eating what other people were around me has ALWAYS been an issue for me, ever since I was a kid (an ADHD thing where your inhibition control is down and impulsivity is higher than normal).
I’ve also been studying more on inhibition control, restricted/no dopamine response, and best ways to control impulses. It’s issues regarding environment, systems, brain wiring, and hormones: My Autistic brain wants routine, my ADHD brain is all about the novelty/newness, and as an AFAB person, hormones can quickly drain your reserves during a cycle (which also affects the brain).
I’m focusing on what I can do, in the small condo I’m living in with my spouse, focusing on nutrition to help boost good brain functioning (I’m also on meds), and creating a better system that works for me (and I hope that’ll help others too)!!
I fail a lot lol. But the whole point is starting and learning from them. My failures or things I've learned from doing certain things but stopped ends up me having some skills that can help with future endeavors. I also just really like to change things up a lot, which I learned from what I've done. I'm constantly changing, one moment I might be very rigid and the next I'm very flexible. I think I should fail more and keep getting back up and taking apart of what works, what doesn't. Most of the time, I just needed to do a special event or something important for a day or weekend which makes it harder to do certain things. I just bounce back after getting through those days, usually.
Much needed video sister ❤
Such a motivating video - I'm going to buy a white board (i use one for my clients re Psychology) and leave it in my room to remind me of my goals
13:17 I've literally taken 5 pages of notes from 4 of your videos in my journal. The journal is critical imho. I'm 95% honest lol.
Every time you release a new video I stop what I’m doing and watch ❤
I'm 63 but Kiana is my role model and I think she is very wise!
❤
❤❤❤❤ Thanks for this vid. It helped me alot
6 pounds down so far. Thank you for making thoughtful content.
Truly love these vids Kiana Keep em coming :)
I love your videos, wish you had a content pack for students or did guest speaking at high schools.
I can’t wait until you drop your course. I look for the notification everyday….
Always love with Kiana uploads ❤
I wish my piano students could hear this video!!!! One student, can read his music, loves to listen to the music, but is absolutely lousy at practicing.
I created for him today a calendar from today until the Spring Recital and told him to practice a minimum of 15 to 20 minutes a day. I told him.... would your rather go through Boot Camp like your Dad did in the Marines,.....or go through piano lessons!!!???😮
He said, no boot camp for me....piano lessons 😔.
Okay 🆗, Johnny!!!! Discipline is needed in every day life.... it's a choice. No matter what the skill is basketball or playing piano..he has actually won quite a few awards for his basketball skills.....now that he us 11 years old ...piano is becoming "boring' even though I am letting him play what he wants to play....... we'll see on June 8th what happens at the Spring Recital.
Your video on Discipline is really excellent.....
Keep up the Great work 💯🎉.
Miss Monique 🙂🌷🕊️
This couldn't have come at a better time. 3 days into "trying again".
HIII I love the mise en scene of this video!! The background and ur top go well together plus ur eyes omgggg, you look beautiful 🤩