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hey guys welcome back to my channel so
i've done a lot of videos where i've
talked about like foods i've given up
that help me lose 45 pounds or healthy
habits that i've added into my routine
but i realized i've never done a video
about the habits that were part of my
routine that i got rid of like i ditched
to be able to lose 45 pounds they were
the game changers the things that truly
made such a huge difference and i know
if you start to incorporate some of
these into your own routine you are
going to see results whether it's weight
loss muscle tone whatever you're looking
to change this will help anyways i have
hypothyroidism i struggled with weight
my entire life i truly thought that that
was who i was gonna be forever not only
45 pounds heavier stuck at that weight
but i also just felt like all the habits
that i had were just like who i was but
i wasn't happy with them like i didn't
like how i felt so making these changes
gave me so much more freedom mentally
and emotionally and helped me transform
my body as well so number one is a
question you asked me
constantly i get this in my dms i get in
the comments here on youtube on tik tok
everywhere people always ask me if i
count calories and macros
no no no that was the first thing i gave
up because that was a habit that i had
formed over all of those years that was
so ingrained in the diet culture that i
was like deep in and i was obsessed with
it i would go from like obsessive
calorie and macro counting trying to
lose all this weight to getting so
frustrated and overwhelmed and tired
that i would go to the polar opposite
and start overeating not caring what i
was putting into my body and like doing
way too much so when i approached my
weight loss this time you know that led
to this whole journey and where i am and
45 pounds and everything i let that go i
was not about it now as a personal
trainer and a sports nutrition
specialist i know that there is a
science to it and at the end of the day
like it does come down to the calories
you're consuming but that's why when i
build my meal plans i do a registered
dietitian and we build them to make sure
that they are a healthy amount of
calories to fuel your body fuel your
workouts but also help you get results
but the main thing is like to help you
transition from diet culture into more
intuitive eating so you don't have to
think about it i don't think about it i
know what my body needs i look at the
food i want to eat i just eat more
intuitively now and even when i go back
to my meal plans it just helps set that
foundation for me but it's not about
calories it's not about macros they're
not in the guide you will not see them
in my plans because it was something
that i had to let go of in order to
actually see results because one who
wants to live like that like it's crazy
to think like you need to log in
everything you're eating or count every
little thing up like no that is no way
to live a life that's not a lifestyle
it's not sustainable and i realized that
when i looked back at my journey why i
was like up down up down up down because
that's what i was doing it didn't make
any sense so that's one of the biggest
things and two it truly can drive you
crazy and you can become so stressed and
obsessed with it that it can increase
your cortisol levels your body will hang
on to extra fat instead of losing it
like there's a lot that goes into that
so if you are counting calories if
you're counting macros if you're
stressed unless you are a competitive
athlete or bodybuilder like what are you
doing you got to let it go and as a side
note most women the reason they can't
lose weight is because they are not
eating enough it's not because they're
eating too much usually they are not
eating enough because we are so used to
diet culture where we're scared of carbs
they're scared of overdoing it that is
one of the biggest issues so if you guys
do my meal plans or if you have done
them you know it is a lot of food but
it's still a caloric deficit so like i
should tell you something about how
little we're actually normally eating
another habit i gave up this is kind of
a weird one but i feel like a lot of
people relate to it
i gave up eating cakes cookies pizzas
whatever it was like i didn't give up
eating them but i gave up eating them
like one bite at a time and what i mean
by that is like when i was in the office
or i was at home or anywhere i'd there'd
be like treats or something extra that's
not like your standard kind of what i
want to eat every day to fuel my body
right the extras and i'd be like um i
shouldn't have it i shouldn't have it i
shouldn't have it i'd tell myself all
this stuff and i'd be like okay i'm just
gonna have like one little bite and go
do my work and then i'd come back like
okay just like another little bite more
and another bite and another bite and
i'd end up eating way more than even
like say it's a donut or something i
wouldn't just eat a donut and end up
eating like three donuts because i just
like had this like mentality of like oh
just a little bit just a little bit and
it controlled me because in my mind i
was telling myself i couldn't have those
things so then it was just this battle
of like okay i want a little bit just a
little and i'm only fooling myself right
like no one else cares so i'm like
having this whole crazy town battle with
myself so i stopped doing that and what
i started doing instead is just if i
wanted to eat a donut i would eat a
donut if i wanted to have some cake i'd
have some cake but i was really in tune
with how things made my body feel if you
guys have watched my weight loss video i
talk about it all the time i was focused
on how i felt mentally physically
everything and paying attention to how
foods made my body feel because i used
to think it was normal to feel sick like
after going to dinner like that's not
normal so i would pay attention how my
body felt so if i had a donut and i felt
crappy it kind of just helped me realize
like i don't want to do that anymore
like i don't want to eat that or maybe
if i do want a little thing i'll
literally have a bite because i want to
get that little taste but i know if i
have more than that like i'm just not
going to feel good so i don't really
care to have more it's not that i feel
like i'm restricting myself i just don't
want to so that habit of like stopping
eating one bite at a time really was
such a game changer for me because it
allowed me to actually pay attention to
how things made me feel and it also
helped me let go of the like crazy
i can't mentality that i was living with
for so long the third habit i let go of
was over exercising so i would go
through these spirals i don't even know
like
waves if you will i guess of not doing
anything for a long period of time and
then being like oh my gosh i have to get
skinny i have to lose all this weight
i'm like i'm gonna go crazy and i would
do taibo for an hour then i'd go for a
three mile run and i would like
challenge myself and push myself so hard
because i thought that was the only way
like i thought that i had to go so
extreme to make up
for
all the bad choices that i had made or
to finally actually see results instead
of realizing that like it doesn't take
an hour and a half two hours whatever of
working out every day to lose weight and
see results and be healthy it doesn't
take that extreme measure of like going
super intense non-stop because what
happens at least what happened for me is
when that was part of my routine i would
do it i would be exhausted i would be
moody i would be angry then i wasn't
eating enough because i'm on some crazy
extreme diet at the same time my sleep
is off energy like everything my hormone
levels are going crazy right so like
everything bad starts happening and then
i get burnt out so that would only last
for like two maybe three weeks if i was
like really
in it and then i'd get burnt out and i'd
do nothing again it's not a healthy way
to live and it's not good for your body
in any way it's not gonna actually get
you sustainable results and it's not
gonna improve your health you're gonna
really do some damage to your body so
getting rid of over exercising as part
of my like cyclical routine was a huge
game changer so you guys know i talk
about this in so many videos but like
committing to 10 minutes a day that's
where it's at like just moving your body
for 10 minutes a day whatever that looks
like that's where i started when i went
on my 45 pound weight loss journey which
i didn't even know was gonna be a 45
pound weight loss journey but that's
where i started i just said you know
what i'm just gonna move at least 10
minutes a day whatever i feel like doing
today maybe that's a walk maybe it's a
run maybe it's a workout like video like
whatever it was like i used to literally
do like exercise moves out of shape
magazine and stuff like the magazine
so whatever it was i was gonna move for
10 minutes and then that created a habit
and a ritual and a healthy
habit in my routine that i then could
build on but you guys know if you do
love sweating this app like if you're in
my app the workouts are about 30 minutes
if you add on some if it's during a
challenge maybe it's 45 minutes if you
really like feel like being extra
max an hour but my workouts every single
day are 30 to 45 minutes that's it i do
six days a week but only three days a
week of really strength the other days
are more mix of different types of
cardio or like just a rest like an
active rest day um that's really
important to me just to stay in that
habit of moving but those days are
usually a lot shorter like very mellow
but just move like that's really the key
for me that was the biggest game changer
ditching the over exercising and
replacing it with a healthy
habit of my routine number four i've
talked about this one a lot but getting
rid of the habit of weighing myself i
used to weigh myself daily then i would
try to cut to weekly like i was obsessed
with a scale and as women our weight can
fluctuate like three to five pounds kind
of any giving day depending on water
weight what time of the month it is the
scale is not a good way to measure your
actual progress because it only tells
you really one part of the picture and
even if you have a great digital scale
which i love those give you more of the
picture for sure it can still become
obsessive right so for me
i mean i literally can't tell you the
last time i weighed myself i have one in
the bathroom but i don't even look at it
anymore like maybe once a year maybe
i take photos
i see how i fit in my clothes like to me
that is the best way to measure your
progress to see what's actually
physically changing in your body because
i weigh more now than i did when i first
lost 45 pounds but my body is way more
toned i have more muscle definition like
i've gained more muscle all of those
things matter and they make a difference
so if you're weighing yourself every day
stop the most i recommend to clients or
girls doing my programs to weigh
yourself is like once a month at the
most just sounds like a baseline if you
want to like check in and just be like
not like oh my gosh i somehow gained 20
pounds like just kind of keep that
baseline but not to actually measure how
your body is how your health is
what your weight's doing because there's
so much more to that story and the fifth
and final and probably biggest
game-changing habit that i ditched from
my routine i stopped eating food from
places that i didn't have to get out of
my car to get so you'd be like okay fast
food katie just say that but it like i
still eat some food that is fast but
they're places that i actually have to
like park and walk into like a cava
chipotle or something like that right
they're like better for you options
usually
healthier fresher ingredients i
didn't grow up eating fast food like it
was not normal really once in a while
we'd have stuff but like it wasn't like
the norm norm um so then like in college
especially if like i went like deep and
i would have fast food every single day
when i went out at night we would drink
we would get fast food like it just
became such a part of my daily routine
and beyond the fact that it's
loaded with way more calories if you
were to take a burger and make it at
home like i make burgers at home all the
time that are amazing the calories are
just so different so like not only is
that the thing and all the salt and all
of that kind of stuff that's just like
affecting you the processed food in
general is going to have a really big
impact on your health and me with
hypothyroidism
to me going back to like paying
attention to how i felt that was a huge
red flag for me because i started
realizing oh my gosh when i eat this
stuff i feel like garbage like i
physically feel like garbage nothing to
do with my weight my body does not feel
okay and our body started to get adjust
and get used to it and stuff but that
overly highly processed food there are
so many reasons why we should eliminate
it or limited to minimum from our diets
um that have nothing to do with your
waistline it's all about your health
your well-being your hormones like all
that stuff so stopped going to places
that i didn't have to get out of my car
to get the food from and that really did
make a difference for me i noticed
immediately feeling so much better just
my energy every day my digestion like i
said i used to go to restaurants or go
to fast food and i felt ill like
cramping and ill i just think that was
normal
it's not normal it's not okay are you
guys so i hope you like this video and
kind of hearing some of those habits
that i removed from my routine to help
me lose 45 pounds they're really to me
the key five that made the biggest
difference i'm sure there's a lot more
so i'll keep thinking about them if you
like this video hit the thumbs up and
comment down below so i know to make
more and i will think of some more of
these habits that i took out of my
routine um i added a lot of stuff to my
routine and i'll keep making those
videos for you guys too but next week
i'm going to be sharing more details on
our eight week spring challenge i want
you guys to do this with me it is going
to be so much fun we're gonna go through
a warm-up week we're gonna have
different body parts that we're
targeting each week and then a recovery
and transition week at the end i'm gonna
guide you through every step of it
including reversing through the meal
plan which is something we haven't done
in a challenge before so i can't wait to
share all the details and open up the
sign ups with you soon make sure you
guys are subscribed if you're not
already i love you so much i'll see you
next week bye
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