I have lost 20 kg but beyond the number on the scale these are these 10 habits that have really had the most impact if you want to change your life, lose weight, transform yourself but without depriving yourself and paying attention to your well-being this video is made for you I will launch myself directly into my first habit which was really to Review your deep motivations review my deep motivations so that is a habit that I work on constantly it's not something that I had one day and hop it's behind me you need to understand why you want to lose weight and what I often say is that I started for the wrong reasons but I stayed for the right ones that is to say I think that like many we start with an aesthetic desire I want to lose 5 10 kg I want to parre my love handles but in fact what will really allow you to keep this objective over the long term and to stay disciplined is to have a reason that is more at the level of health another motivation in itself in fact you have to cling to this feeling of well-being what you really feel when you do sport because if you do sport to lose weight after a certain time you will no longer take pleasure you will no longer have motivation whereas if you take pleasure in doing sport because you feel good afterwards you feel a bit relieved that you have less stress that you sleep better immediately it's much easier to be consistent I have other tips regarding that which also touch a bit on the mental side that I want to address later but we will first move on to my second habit which is to eat to Eat to nourish and without deprivation nourish your body and pay attention to not deprive it precisely if you don't eat to your hunger if you restrict yourself there are great chances that you slow down your metabolism so what is metabolism it's what you will burn as calories per day basically without doing anything we all have a different metabolism depending on our weight our height our genes but you can have an influence on it that is to say you can increase it if you do sport regularly if you feed yourself well there you are really in tune with your body but on the contrary if you deprive yourself in fact your body will put itself in alert mode alert what's happening why why am I being deprived I must absolutely keep the fat stores so that we can survive this period of deprivation so you see a bit how you can have a negative effect by depriving yourself so above all see food as a pleasure absolutely don't deprive yourself I think that all foods have their place on our plate but I will come back to that later and to look at that in a different way tell yourself that food in fact is like fuel really it's what will allow you to feed yourself with energy so don't see it the other way around as something that makes you gain weight because if you are active overall it should balance out a real game changer for me was to have a connected watch of course I put in the description everything I talk about but I started with the Apple Watch and I find that it was really great for a beginner athlete or someone who doesn't track their fitness goals really in detail in analytics thanks to that I could track my sleep I could track my number of steps but also my progress regarding my objectives so in fact thanks to that it allowed me to be more active because I was more motivated I had weeks more balanced because for example I knew that if on Monday I did a big workout then I could also eat a bit more on the other hand if on Tuesday I did nothing at all that I was at home that I didn't move I would then eat much less because just my body didn't need it I didn't need to give it so much energy another thing that allowed me to lose as much Replace bad habits little by little weight was to replace my bad habits one by one so little by little you have to know that I didn't transform overnight really not at all it was a long process and in fact it also goes through how you live your life because it's good to do sport it's good to exert yourself it's good to eat less but beside that if you are in an environment that is not at all favorable it's just something that you can't maintain over the long term if it is not sustainable over the long term there are great chances that you will fail and that you will not achieve your objectives and I am very well placed to talk about it because how many times have I started on this quest for weight loss and I completely failed hundreds and hundreds of times so be careful really go little by little go at your own pace if you smoke try to reduce try to stop if you order regularly try to reduce it's not about shocking yourself and cutting everything overnight it's just about slowly moving towards another lifestyle because being thin being sporty having visible muscles and all if let's say it's your objective because it also depends on what you want but in any case it's something that is maintained it's not just making efforts for a while and then it's good for your whole life no it's something really on which you must work constantly that's why the change must also be done at the mental level and your lifestyle and not just what you do now a habit that really really really made the diff is to move even just a tiny bit every day For me, it wasn’t intense workouts that made me lose weight. What really helped me lose weight and stay in shape was simply moving. If you do 2,000 steps a day, then 3,000, then 4,000, try to set yourself progressive performance goals. You can also try to gamify it a bit. For example, what I like to do is check my iPhone where it tracks my steps, and I like to tell myself, okay, this year, I’ll do more steps on average than the previous year. It’s funny because when I looked at my steps during COVID, the year I started, I was doing maybe 3,000 steps a day, if that. But, well, it was also due to the context, working from home and all. But the next year I increased to 6,000 steps per day, then 7,000, and now my goal is to average around 10,000. So, it’s a bit of fun. But you shouldn’t take it to a toxic level; you also have to stay realistic. It’s okay if you do less than the previous year. Just focus on doing a bit more or a bit more often than the version of you that was unhealthy and didn’t take care of themselves. Staying active is really the most important thing for me. Then, something you shouldn’t overlook is the power of social support. The power of social support People who have strong support systems are more likely to achieve their goals than those who don’t, simply because it forces you, first of all, to be accountable. If you tell someone, "Yeah, let’s go running on Wednesday," and on Wednesday at 5 pm you’re like, "Oh no, I need to do laundry," that’s not great. So having someone with whom you can share this, even if it’s not necessarily for a workout, but for a walk instead of going to a bar, well, you see what I mean. Like I said, replacing bad habits, and I assure you it will make a huge difference to your motivation and your perseverance. Another thing that was critical in my transformation is goals. Setting fitness goals My first goal was to do an S-format triathlon: 500 m swimming, 20 km cycling, and 5 km running. At the time, that was unattainable for me. Really, even running 5 km on its own felt impossible. But achieving it and suffering so much, I thought, "Okay, I’m a smoker, I don’t do sports, I’m far from my ideal weight, but I did it." And on top of that, I wasn’t very serious with my training at first. Like I said, I was doing it for the wrong reasons, I was depriving myself, my nutrition wasn’t great. But then, setting another goal and taking it more seriously, I realized smoking wasn’t compatible with what I was doing. So, I quit smoking. Then I thought, "Eating fried chicken every other day makes me feel tired, bloated, and gives me cramps." So, I cut that out. And simply, setting a goal and committing to it made all the difference. Having this goal where you’re signed up, you’ve paid, and for your ego, you think, "I can’t not finish." It’s not about making a marathon your first goal, but set something reasonable, achievable, and then continue. Finally, something that marked last year for me: I needed something a bit different, something more mental, to really test my transformation. The 75 Hard Challenge I documented this on my channel; there’s a playlist that goes over it. It’s free, so you can do it. There are several rules: the first is to drink a certain amount of water, the second is to do a certain amount of outdoor exercise, the third is to do indoor exercise, read 10 pages a day, and take a photo of yourself daily. You must do this every day for 75 days straight, and if you miss a day, you fail the challenge and have to start over. I personally failed on day 72, but this challenge transformed me. It strengthened my belief in why I was doing this. Health is paramount. I encourage you to do things that push you, things that seem uncomfortable or awful at first. I swear it will change you forever. To wrap up, I’ve talked a lot, but the last habits, I’ll summarize quickly. Celebrate small victories. Celebrate every small win; there are no small victories, only victories. Just watching this video, being on this path, is huge. So I send you all my strength. Don’t hesitate to comment on where you are in your journey, if you need advice, or if you have advice to share. We can all share together. Finally, I want to stress the importance of patience, perseverance, and discipline. Discipline is key. I promise you, it will make a difference. Even if you take just a tiny step, a millimeter in the right direction each day, you will achieve your goals. Outro If you’re still here, thank you so much. Don’t hesitate to like and subscribe, it would help me a lot. Otherwise, see you soon on the internet. Bye!