The World’s Shortest Weight Loss Course

Janna T. Oswald

WORK WITH ME  ABOUT THIS VIDEO I show you the 3 stages of weight loss that actually work — Foundations, Optimization, and Breaking Plateaus. And also bust some popular myths.  Timestamps 0:00 - Intro 0:14 - Stage 1 1:25 - Stage 2 2:15 - Stage 3 2:35 - Popular Myths  ▬▬▬▬▬▬ DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only.  #weightloss #coachviva

Transcript

00:00Most weight loss advice is wrong. Cut carbs? Wrong. Fasted cardio? Wrong. Spot reduction?

00:06Definitely wrong. Here's the truth. There are only three stages to losing weight. Get these right

00:11and you'll never need another diet again. Stage one, the foundation. Step one, eat in a 15%

00:18calorie deficit with 18% of your calories coming from protein. Doesn't matter if it's calorie

00:22counting, intermittent fasting, or keto. Every method works only because it puts you in a deficit.

00:27No deficit, no fat loss. Step two, move more. Not by killing yourself at the gym, by walking.

00:34Just add 1,000 steps a month until you're at 6 to 10,000 daily. Why? Because structured exercise

00:40is only one-fourth of the maximum metabolic burn you can get out of physical movement.

00:46Neat, the steps and mindless movements you do all day is triple that. One workout won't undo 23 hours

00:53of sitting and sleeping. Step three, psychology. You have to stick with these two steps no matter

00:57how the scale fluctuates. If you can't, then your real enemy isn't food, it's your mind.

01:02The root cause of this boils down to just three blockers. One, food is your answer to feeling

01:07better or to feel really great. Two, you have beliefs around what being thin could mean for

01:12you that you're not at terms with. Three, you don't have a vivid, compelling picture of why you're

01:17losing weight beyond the number on the scale or body in the mirror. It has to go way past skin deep.

01:22Fix these or nothing sticks. Stage two, optimize. Once you have nailed the foundation for at least

01:28three months straight, multiply your results with three upgrades. Food quality. North star is 80%

01:34whole foods, 20% fun. But it's a north star. Don't overhaul overnight. Cut one junk or sweet,

01:41hold it for three weeks, then layer the next. Two, have fun in your body. Find a movement you enjoy

01:46for 20 minutes a week. Short day hikes, dancing, pickleball, climbing, whatever. Nothing is more

01:52of a super drug for longevity and mental health than movement. But aim for low impact, medium

01:57intensity. Protect your joints while you're still at over 30% body fat for women or over 20% for men.

02:03Three, if you're not at eight to nine hours of sleep, up your sleep duration by 15 minutes every

02:08month until you get there. I lied before, nothing is more of a super drug for fat loss, longevity,

02:13and mental health than sleep. Stage three, breakthrough plateaus. Every three to four

02:17months, your progress will stall. That's biology, not failure. Break it by experimenting two to three

02:23weeks at a time with one lever. Tweak calories, adjust carbs, up protein, test sensitivities,

02:29change workout type, or eat at maintenance. Plateaus aren't the end, they are the process.

02:34Now let's cut through the noise. One diet is superior. Nope, all work because they put you in a calorie

02:40deficit. The difference is only in the lifestyle and skills they demand of you. So the question

02:45isn't whether any method works, it's whether it fits you where you're at right now. But what about

02:51hormones or slow metabolism? You're more sensitive to changes, but the physics don't change. The sweet

02:57spot is just smaller. I need to work out a lot. Nope, you don't need formal workouts for fat loss until

03:0325% body fat for women, 15% for men. Here's the bottom line. Stop torturing yourself. Weight loss

03:09is simple. It's not easy because the sweet spot for your body and lifestyle is unique to you.

03:15And that's what makes it hard. You need the self-awareness, patience, and critical thinking

03:20to identify what fits you specifically. I've coached thousands of people to find their sweet spot and I

03:25can shortcut you to yours. If you want my help, click the link in the description and comments below to

03:30learn more about my program. Or if you want to DIY it, watch this video. It breaks the three stages

03:36down per body fat stage with clear do's, don'ts, and trade-offs. So you don't do the right things

03:41at the wrong time. So you don't want to miss the step-by-step breakdown here. And always remember,

03:46you can do it.

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