How I Boosted my Metabolism and Lost 30 lb

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ABOUT THIS VIDEO
My co-coach Lucy spent months in a plateau before figuring out how to reset her metabolism and finally lose the weight. NOT by doing quick-fixes and hacks, but by implementing these 3 strategic habits. (Correction: In the video, there's a part where I said "1 lb a day" - I meant to say "1 lb a WEEK"!)

Timestamps
0:00 - Boosting metabolism beyond quick-fixes
0:40 - What kills your metabolism (don't do this!)
3:04 - The life-changing wake-up call
4:11 - Metabolic adaptation, explained
6:21 - Metabolism booster #1
8:00 - Metabolism booster #2
10:33 - The truth about building muscle for metabolism
12:22 - Metabolism booster #3
14:16 - The golden principle for metabolism
15:02 - The other 7 metabolism boosters

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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

[CoachViva]

Next steps:

NOTE:
1. In the video, when I said "1 lb a day" I meant to say "1 lb a WEEK"!
2. Lots of people asking what "Refeed" meant in this video. It means eating at your maintenance calories for at least a week. Lucy did this whenever she plateaued (> 2 weeks of no progress) but didn't feel comfortable lowering her calories even more. This usually occurred once every 3-4 months for her.

[nissimtrifonov]

TL;DR:
1. She boosted the metabolism by doing refeeds
2. The super secret $3000 trick is to fix your sleep, by setting a fixed wake up time every day
3. Her additional boost came from increasing NEAT, by incorporating 10-15 minute walks throughout the day

Here, 15 minutes saved

[Neha_Tiwarii]

This is exactly what I follow.
HIIT thrice a week.
10 k steps everyday
Dinner before 9
And slow eating, chewing every morsel properly. More fruits and salad for summer.
I have been losing weight naturally. ✨

[wg]

Metabolism boosters:
1. Refeed week to set metabolism rate 6:17 : our metabolism slows down after a caloric deficit. Refeed week i.e. increasing caloric intake for a week can reset metabolism rate
2. Sleep well 8:01 : target to get up at the same time every day, not to sleep at the same time every day
3. Increase non-exercise activity thermogenesis (NEAT) 12:03 : increase step count is more effective than formal exercise

[GlennThoughts]

This deserved more views. This is THE video for this topic. Nothing else beats this.

[kierahuskarl]

I love how this validates the difficulty/complexity of weight loss (we all struggle with the confusing, contradictory information available) but also has solutions that are well within reach.

[jeffl]

Walking daily literally changed my life. I was 355 lbs about 9 months ago. My doctor told me walking was far better for losing fat than strenuous exercise, but both are important. She suggested I get a dog, so I would be motivated to walk more. Not just from taking the dog for walks, but also just going in the backyard and playing.

Since my house doesn't allow pets, she wrote me a letter for a support animal and I adopted a year old Border Collie mix. Border Collie's are very active, so I found myself taking him for longer and longer walks, as well as playing fetch and tug-of-war randomly throughout the day. Without changing much about the rest of my life, I've lost over 60 lbs in the last 9 months. Getting more exercise also helps me sleep better.

[kokilasharma]

Finally, there are fitness youtubers talking sense into people. Thank God. This video was not a disappointment like many others. Makes TOTAL sense.

[m.a.]

This is so true! I am in my early 40s. Used to loose weight easily with calories restriction. With my current age, it has been such a struggle. I am skipping breakfast. Eating healthy. NOT counting calories. Walking 12000 step Daily, 4 times a week. When I plateau, I eat breakfast for 4 days. I lost 17 lbs over the last 7 weeks and I am 4 lbs from my weight loss goal.

[Joce.lyne_]

This explained EVERYTHING! I ate about 1700-2100 for refeeds and 1000-1200 (sometimes more) for daily and days that’s not busy. When I started just “moving more” my loss was AMAZING! Instead of workouts 30 min-2 hr per day. I ate more protein and it was amazing!! Love that this explains everything.

[angelanna]

Cheat code: Intermittent Fasting (16/8 pattern) and Walking 10, 000 steps per day.

[azuber]

1. Strategic refeed to maintain weight so increase calories to Reset when you hit a plateau
2. Better sleep. Wake up same time daily and get sleep
3. More steps 10K-15K

[rickross]

"It is just what happens when you get older" is what my family assumed when they saw my grand mother (living with us since she raised us lacking our mother) becoming increasingly tired and coughing a lil blood. Finally she had to go to hospital to make exams, she had terminal cancer and passed 2 weeks after. 2 weeks during which we did all we can for her because she stayed home as she wanted and died in front of me in her bed. Please people, stop thinking it is normal to become weaker and to be hurt while going older. You can finish your life being able to walk and work your life if you keep your form and don't poison yourself with shit. (and luck is a great factor too)

[levifoster]

Great video! I normally roll my eyes at 'boost your metabolism' videos because they so frequently lie and just try to sell you something that won't work, but this is accurate and actually useful information. Very refreshing to see!

[kaleyjanenigh]

I've been following you two since 2020, when I went on my own weightloss journey and lost 50lbs! I've done a decent job of keeping it off, but have noticed some weight starting to creep back up again. Life has been hectic and I've slacked on some of my most important habits (water, walking, etc). So glad to be watching these super valuable videos to get me back in the right headspace. Thanks, ladies! ❤

[rss]

I’m in tears right now because I’ve felt so hopeless. I see people eating more than I do, and they’re practically skeletons. I’m going to try all of these methods, and hopefully rebalance my whole system. This whole ordeal has made me so depressed, but now I see a small sliver of light 🙏🏾🙏🏾🙏🏾

[ruffeyx]

I'm happy for her that she lost weight with healthiest ways possible, on top of good knowledge & practice. I learnt so much from this video too!

[tracelynnsangster]

Actually followed these three steps accidentally when I started losing weight this January. I kept myself just below maintenance calories wise, woke up at roughly the same time every day for classes, and walked at least 10k a day, even if it was just pacing in my room while on a phone call. I dropped 20-25 pounds by April, and I’m picking back up on my routine now to lose even more. Great tips!

[chrissy_g]

Very true about the 20k steps! I went to Japan for vacation and went from 120 to 114 lbs in 2 weeks. I clocked in an average of 20k steps a day because I used mass transportation. I ate whatever I wanted (almost all healthy food over there) and still couldn't believe I lost a ton of weight.

[Nessal]

I lost 23lbs in 2.5 months by eating 1300 calories per day and also walk 1 mile and running 4 miles every day. I dropped from 150lbs to 127lbs. The important thing is to make sure you get good SLEEP. I used to sleep at midnight but now I'm in the sack by 10:30pm. This part was key for me. I didn't have to go on keto or cut out all carbs. However, I did cut out all soda. I used to drink a soda a day but I haven't touched one in months. I cook every meal because it lets me control my calories better and everything I made is fresh or whole foods. No junk. I'm actually stopping this regime because I was becoming underweight. Mind you, I'm over 40 years old at 5'7". I actually hit 125.1lbs at one point but decided to start eating more to get back to a healthier weight. I'm eating 1500 calories per day and only running 5 miles every other day to maintain my weight at 127lbs.