how I lost my last 20 pounds (10 best weight loss tips)

Hi friends! Welcome to my channel. :)

My name is Sierra Roselyn, and I’m a certified health coach with a background in psychology! My mission is to help others achieve their health and fitness goals in a way that is truly sustainable and evidence-based.

In this video, I wanted to talk about the 10 key things that enabled me to lose my last 20 pounds and keep them off for good!

If you’re interested in health coaching or simply have any questions for me, please feel free to email me or reach out to me on Instagram:

P.S. I am new to filming and editing, so I apologize for the slight lighting and audio issues!

Thank you for watching, and I hope you get some value from this video. :)

[minhtrangnguyen]

1. calorie tracking
2. flexible calorie deficit
3. high protein diet
4. intermittent fasting
5. volume eating
6. eating foods you love
7. resistance training
8. active lifestyle
9. mindset priming
10. habit tracking

[jaquelinemythril]

I'm so happy that you mention there are medical reasons that people might not be able to do IF. I've found it successful before, but now have a health condition that doesn't mix well with big meals or too much time between meals. It's very refreshing to hear someone recognize that not everyone can do IF.

[runner-dc]

IF (ETRF) has revolutionized my weight maintenance efforts. Like you, I am a high volume eater. We eat two large meals a day (breakfast and lunch) with a midmorning snack on most days. We've been eating this way for about 3 years and it is such a normal part of my life that I don't even think about eating late in the day anymore. We're retired and don't have to worry about a family so it is easy to adopt our own habits without worrying about other family members. We don't eat out or socialize much so it isn't a constraint on our social life. If I notice that my weight is dropping or I'm starting to feel hungry during the evenings I will up my protein intake and that usually takes care of it. Otherwise, we do give ourselves 1 day a week of enjoying some treats. I walk 15K steps a day and strength train a few times a week when not engaging in outdoor activities (winter). We are VERY active senior athletes and before we started this way of eating, we were always ravenous!

[MegaWakingup]

#10 is powerful!! I absolutely can do this. I quit alcohol 16 years ago and the mindset feels similar. "I don't do that anymore. I haven't done that in XX number of days, months, years". Thank you for this life altering tip!!

[PetePretorius]

I just wanted to say that I'm blown away by the quality of this video. And I'm shocked that, at the time I make this comment, that you've only done 4 here on YouTube. Given the quality, I expected to see hundreds. This one is so well-organized, so well-thought out, and so carefully edited. Really good work, and a great watch. I hope you'll do more.

[pexaraolivanassar]

Hello… as someone who has struggled with weight loss and binge eating, I can tell you have been a lifesaver. I was on a 500 kcal a day plus 36h intermittent fasting followed by binge eating. Sure I lost weight, but my mental health was on the ground, plus I didn’t look healthy at all reaching a bmi of 20. I started counting calories and stopped intense restrictions. I wasn’t aware of how much you can eat without many calories involved (berries and veggies), my energy levels are great, my hair stopped falling and I still lost weight. Thank you so much!

[tezzag]

Calorie tracking can teach us so much about the foods we eat. I consider it essential for those at the beginning of their weight loss journey.

[Nighthawk]

Yes! Intermittent fasting has worked so good for me. If I skip breakfast I can go all day without eating vs if I have breakfast I'll want to eat more throughout the day. Plus, like you, I need to volume eat. I have a hard time eating small things even if the calories are high if I don't feel full.

I usually have a late lunch and dinner, then a big snack, at this point it's almost a meal since they're generally ≈300 calories 😅

[katet_]

I've been doing OMAD for about two weeks now and I LOVE it! But it took me almost a year to get my mind and body to the right place to be able to enjoy it. I started pretty much like you advised, tracking calories and being more active. Then I started waiting until 10am to have breakfast. Then, after about 6 months, I started intermittent fasting (basically just skipping breakfast). Then, after another several months, started OMAD. I'm so happy. It doesn't feel like a diet at all because I get to eat such a fulfilling dinner, but my mind is in the right place now to actually WANT nutritious foods. Before, even if my eating window was larger, I was always really hungry. Now I rarely think about food and whenever I'm a bit hungry I drink peppermint tea and the pains go away. I don't ever want to go back. The only thing I really need to work on is strength training... but I'm feeling motivated now to improve so THANK YOU. Also, probably my favorite part... less meals = less dishes to clean :)

[estefanialeon]

I've been stuck in my mindset for like 2 years... I lost a lot of weight before pandemic and after it I gained it back. This might be the video I needed cause I can see now what I need to do in order to achieve my goals . Thank you so much!

[caffieneaddict]

I'm currently 156.6 and am trying so hard to lose these last 15-20lb. I did start the intermittent fasting, mainly because I do it at my job (I'm a nurse), I was like "screw it, let's make it a part of my daily life". I have been kinda scant on the gym, but I still lost 3-4 pounds this month! Definitely gotta hit the gym more. Thanks for your tips! ❤❤

[monicabozyk]

This was great, thank you! I lost a good amount of weight by fasting 32 hours once a week, but it wasnt sustainable and I did not do resistance training. What clicked with me is when you said to do resistance training so you dont end up looking like a smaller version of the body you already have. This is exactly what happened to me! Working on not repeating the same mistake.

[christinachic]

Very eloquently said and to the point. Thanks for sharing :)

[koriwhan]

Please continue to create content I RELATE SO MUCH TO EVERYTHING YOU SAID. I'm so greatful to find you. God bless and keep up your good work.

[alexlinne]

I’ve seen so many videos… talked to so many people… this is the first video I’ve seen where the circumstances aligned with my journey, personally. I’ve had an all or nothing attitude towards food for the past two years … gave myself too hard of a time with the calorie deficit in combo with the exercise, I’ve caused my binge eating disorder …..thank you for the helpful advice to make the calories and exercise flexible instead of imposing impossible rules and standards…..

[Readtheroombaddies]

This was so helpful. I started with meal prepping and working out on treadmill for 20 min. And next goal is cleaning up my eating.

[Silvie.]

I used to be a high volume eater but was able to tone it down a lot. I hope I can reach my goal weight this year. Family festivities and other things in life push me out of my caloric deficit and I find it very hard to go back once I am out

[chandracox]

Fasting has been the best tool for me. I love doing rolling 72's but for those just starting out w fasting, I suggest building up to longer fasts. ✌️

[lailah-]

I've been in the last 10-15 lbs for a year and legit cannot get it down, I will try these tips ty <3

[xmodnbm]

A tip for all women that menstruate: check you iron levels at a doctor and/or see that you get enough in your diet. (I’ve heard you shouldnt supplement if you dont know youre low though). A lot of people probably naturally eat enough iron but something I realized was that when I eat less kcal (like if you have a low maintanence + trying to be in a deficit) it’s kinda difficult for me to get them in if I dont actively think about it. A deficit of iron can make you tired on top of the deficit