1. Stop Dieting (Instead change your Identity) 2. Process foods vs Whole Foods (Eat mostly whole foods) 3. Sweets & Sugars (Eat less) 4. No Forbbiden Food (Don't restrict yourself) 5. Learn to maintain weight 6. Distractions 7. Boundaries (Set boundaries with friends and family) 8. Lowest of the Low (tell yourself a different story when you fall)

You're actually so different from other fitness people on youtube. It's really refreshing to hear something different but also very helpful.

Oh man, I accidentally stumbled upon this video and I can say for certain that I’m grateful for it. Your video changes my way of thinking from dieting to lifestyle and from guilt to self acceptance

I don’t know what it is about this guy, but he has a way of explaining things in its most basic form that just resonates. You’ll make a good dad one day Bro.

These two points were most helpful, thank you! (1) Eliminate shame and guilt - They are stress-inducing emotions. They trigger a negative "escape" motivation that is short-term and replaces the "positive goal" motivation that actually helps us change. Most especially in failure, self-acceptance and gratitude "self-love" allow us to to better focus on our positive motivation and change. (2) Learn to maintain weight - You can't just lose weight and once you achieve your target, loosen up. Once arrived, you need to maintain that weight. Thus, it's vital to know what habits and routines allow you to maintain weight.

I love your message ✨ I lost 70lbs two years ago and have maintained my physique two years….Working out and cleaner eating is a lifestyle for me now..I’m 34 years old and have never looked this great it’s all about consistency and accountability

I have been Keto for 3 years but i dont have keto boundaries. I cant follow rules, i am naturally rebellious, so i eat Keto style, if i want to cheat, i do it without shame cuz i am free and dont owe anything to anyone. I workout weights, i fast 24 to 30 hours 2 times a week, i do it cuz i feel so good in that state. Life is wonderful and i never miss anything.. Its my lifestyle!

The boundaries part is so true! You were able to put into words exactly how I feel about setting my own boundaries and sticking to them when it comes to relationships between friends and family. I’ve been binge watching your videos. So much good information!

That last advice about self acceptance and gratitude instead of self hate, guilt and shame really hit home for me. I feel like it also ties in with another point regarding changing your identity and the way you see yourself that you mentioned in a previous video. I feel like these advices could easily apply to other life changes or improvements, as well. On top of trying to be more fit and leaner, I'm in the middle of trying to make changes to my professional and financial life and these advices really resonated with me with these challenges and changes as well. In the same way that identitying as a soft chubby person can hinder the possibility of becoming fit and lean, I feel like identifying with being the broke or lazy person will make it very hard to become something else. The narrative we have around ourselves have a huge power over us and our ability to change. Focusing on behavior change alone is a mistake. I've found that it's not only your inner monologue and voice that needs to change, it's also how you talk about yourself to other people. I think you're so right to focus on these deeper ideas of self and emotions. It's not something that's talked about enough on fitness or weight loss channels and I appreciate your emphasis on it. To me, this truly makes your channel stand out. Keep it up!

Solid advice dude. You're not giving people any BS. Calories in, calories out. People think there is a special diet. No such thing.

I noticed that I give up easily on everything, when I feel down my brain belive that nothing will change everything is temporary, love is temporary, friends temporary, life is temporary - is it worth trying so hard to live. Not setting boundaries with other people, thinking this negative event does not affet me, but in fact time is need to reflect, often we can not digest the situation around us, that makes our proper digestion out of control. Assuming unrealistic responsability for yourself and others, expectations are huge so the dissapoitment: Why I did this Why I said that Not living in present, not done with past, worrying for future, rat race. Not observing how much I eat, what I eat,how does it influence me mentally, physically. Living mentally on a different planet, no awareness at all. Maintaining health is like second job but for your own good,and I agree is important to make food taste good in a healthy way, discover new recipies that are healthy and enjoyable, not because I am on diet so I have to suffer, discover new taste, reset that taste for food, we often like chemicals that are not having realistic taste and dismiss real food, also some traditions may be unhealthy from food perspective, to change even how to celebrate events in a healthy way.

First minute hook is DEADLY! Great job on conveying emotionally compelling value through storytelling FAST!

this video popped up and i clicked because i have been struggling to get rid of my tummy even though i exercise every day. i realize my change has to occur with food. anyway i am pleasantly surprised to also be served advice on how to improve our well-being in a very holistic comprehensive way. what could have been a waste of 20 mins watching KZfaq became a very inspiring reminder of what needs to be done to change and improve life.

I’ve been really loving this content! Sometimes self improvement can be very destructive and put you in a place similar to when you decided to start the journey. It’s important to have balance. I resonate very much with needing to keep clear boundaries. Not wanting to miss out on things or make people upset is what has been making me stray off the path recently, but I’m going to keep moving forward. Thanks for another great video, cool to see your channel grow ✌️

This completely blew my mind because I struggle with guilt and shame a lot but over my anxiety and mental health and I just realize that it’s not fixing what happens after I start feeling guilty it’s about seeing what made me feel guilty and turning around that feeling and turning around the way that I view the situation and grounding myself. That really blew my mind and it does make a lot of sense. I really admire your mindset and I deafly want to be there and I believe I can get there. I want to start being more aware and I might rewatch this. Mindset really is key.

It's wild how self-talk and identity play such a big role in this. Like I'm in very good shape and yet I let myself have a fun meal frequently with minimal to no effect - I just don't bombard myself with guilt afterward. Our first and most important job is to manage our mindset and self-view. You can't get anywhere worth going if your mind works against you.

Your content is so refreshing. Not boring and so clean 🧡

Love this content. The mental side of fitness is grossly ignored in the online fitness community. Thank you for taking the time to make these videos. We really appreciate you.

Your point about the feeling of guilt and shame was spot on. That negative mindset usually causes a high level of depression for me and sends me down an even darker path in all areas of my life, especially my fitness/diet

Quality content man! I have recently been going to therapy because I am working on coming at weight loss and body image from a place of self-love rather than self-loathing. However, when I brought up trying to lose some weight to my therapist, she shut the conversation down, saying, "I come at body image and weight from the perspective of health-at-any-size, fat liberation, and body neutrality, and I cannot help you try to change your body." It was a real shocker to hear. She implied that any attempt to lose weight was essentially steeped in self-loathing and society's hatred of fat people. I tried to describe to her that I WAS NOT healthy at my size and that I wanted to change because I knew I was undervaluing myself by not committing to a healthier lifestyle. Could you speak about this topic? I have been made to feel like all weight loss is somehow hateful to fat people (which is weird, since I am one). Thanks for the great content!

as a french person i got sooo happy when you said Tartiflette with a perfect french accent, idk why ahah, good video tho, definitly applying this routine with few ajustment that correspond to my way of living

I'm so glad that I found this channel. It's like listening to an old wise & loving man. Please know that true friends would give you the same advice for obvious reason

thanks for making this video- as a teenage girl struggling with mental/physical wellness and sustainability, your video was a good reminder of how to live a satisfying, wholistic life.

Wow. I really need to hear this right now! The last point about self love and not guilt hit home 100%. thank you

You were made for this. Don't stop making helpful videos ✍️

I think you nailed it! I’ve spent the better part of 12-10 year maintaining, I’ve even slimmed more in the last 3 years. The mindset is everything. Adjusting how you eat versus what I eat made all the difference. You can manage all sorts of food in large amounts at time. Personally intermittent fasting helped me understand my craving’s better. So not eating made me understand better what I really wanted to eat or in some cases what I should eat!

I've lost almost 100 lbs in the last 6 months using almost the same principles you describe here, and the way I did it wasn't to go on any particular diet plan but to eat more or less the same few meals every day, measure my weight and calories every day, and to make small adjustments to my habits over months so I can stay on target without interfering with the rest of my life and get control over my hunger. I eat almost the same main meal every day: 100g cabbage, 100g turnip, some carrot, potato, chicken for protein, onion, garlic, vinegar, parsley, a tbsp oil, some habanero for spice, and 2 cups of water boiled for about 40-60 minutes. It's a very voluminous meal with tons of fiber and water that is between 700-950 calories and so filling I often don't feel hungry for anything else. I will still eat sugar, bread, alcohol, but only a bit and only after I've had my veggies

Can't wait for the nutritional guides. Maybe a meal plan and perhaps a 'What I eat in a day' type video. Great video. Thanks

finally a video that really explains what to do and not, most other youtubers make it so hard to understand. you really good in making this understandable , keep it up man !! i subbed I gained so much weight (30kg+) after i quit smocking 1 pack of cigarettes and 5 joints a day, i really want to lose weight now you make it so much easier.

Finally someone who actually tries to understand how addiction with food works. Great video!

Dude, I don’t leave comments on anything but I had to - your content is golden. Inspirationally rational. Speaking straight to my heart.

this transforming trajectory has not been far from astonishing

Title really intrigued but bloody hell man it’s like listening to a podcast. It’s so damn long. Thanks for the guy who summarised

Omg, I didn't know how much I needed this until I got to the part where you rephrased the thoughts that come to my mind when I trip on my eating pattern.

Probably the most accurate description and course of action for weight loss. I can confirm in my own journey, this is the way.

I swear, this is the first time I felt like someone was speaking to me. Thank you for sharing.

One thing I’ve never understood is why people look at you as “ruining the night” if you don’t want to eat something and aren’t forcing it on anyone else

Your videos and advice have made my life so much easier. You really motivate me to keep going. Thanks and keep it up!!😄

It's a lifestyle change. I lost 100+ lbs 5 years ago and kept it all off. I changed everything and stuck with it

I am Italian..my relation with food is "good times"=lots of delicious food and drinks.....so much relatable content here

Btw you’re my new favorite KZfaqr. I love your videos, advice, and energy! Please don’t change!

Great videos , don’t restrict , enjoy yourself , maintainability makes it sound much easier then yo yo diets. Emotions are such a big part of the lifestyle. You just turned the billion dollar diet industry on its head .

So, so true about the guilt and shame, trying to escape those feelings with binging.

First fitness/health youtuber i've found that goes into the psychology of all of this. It's the biggest barrier.

Hello, greetings from 🇮🇩. I feel so grateful and blessed that my KZfaq algorithms made me found you. Your videos and podcasts are amazing, really game changer and eye opener. Very much appreciate all the efforts, energy and time that you spent for creating the content, thank you!!!!

Thank you for putting this into words! Your 7th point about boundaries made me kind of emotional. It applies to so many things, and I’ve been close to someone who was defenseless to social pressure, except it was beyond foods: it was substance abuse, drugs, soda, drunks, and making disastrous and unhealthy decisions for himself. Really hard to watch. Overall it hit home, thank you for being so concise

See now what’s been consistently tricky for me as a college student is that I’m still at home. And my parents keep so many dang sweets around the house. Trying out your workouts and advice though and seeing what works (though I am using the woman’s workout as a guy cause my BF is a booty fan lol). You have great stuff and actually make me feel motivated for the first time about my fitness, it’s some work, I’m still getting to that consistency but it’s so much better than any past attempts!

This video so inspiring we played it in my Ugandan village to all tribal children. We sang songs and sacrificed 6 goats and thanked God of the ocean Mubatu for blessing us with this wisdom. Amazing!

I’m crying. So relatable

Man man man, you don’t know how much you have helped me. I finally have a structured workout plan that I love and that works. Thank you so much bro.

thank you for the video man, I can go on and on , on how good this video is and your tips but that's to much typing, just to let you know that I appreciate your content and the points you made because I can really relate to some of them especially the feeling of shame.

I lost 70 lbs in 2015. Now I'm only down 50lb but I'm 20 pounds more muscle from weight training and eating higher protein. I've managed to maintain for many years now by logging what I eat on myfitnesspal. I will bump my calories up on birthdays and holidays but decrease afterwards. PSMF one day a week helps with maintaining as well. After loose skin surgery and weighted crunches, I now have a 4 pack! Body recomposition takes a long time but it can be done! In Jan. of 2015 my waist was 48" and now it's 31".

Great! You get things straight to the point. What happens in the body, how the emotional level and the environment influence our eating habits. And how important it is to love yourself and to recognize and defend your own limits an boundaries. I would really like to give the video 1000 thumbs up just so that as many people as possible can see it. It's enlightening and incredibly motivating. Many thanks for that

literally subscribed . so refreshing and not like fitness influencers.

Best way to overcome the challenge of being on a diet when out with friends/family: Mentally visualize and rehearse the encounter/obstacle in your mind and successfully overcoming that obstacle/temptation before you go out. Viewing the sugary food / ice cream or alcohol or seeing it as literallly clogging your arteries and/or viewing it as literal poison may work to avoid the temptations. Also have some excuses handy and responses ready for their likely "peer pressure" type responses. If you have a very strong mental frame and a super clear, well-defined, strong reason for your diet (i.e. a long-term goal) is absolutely key. Your talk about having boundaries @ 13:00 is spot on.

We deff need food vlog, I think it will really help the channel and every sunscriber would love to learn how to make the foods you keep showing in videos!

Came back to watch this video for a second time because I found myself in the guilt and shame spiral the last several days. It was a good reminder. I don't want to hate my body, even if it's not where I want it to be right now. It's simply not productive, and my body doesn't deserve the hate. Thanks for this video!

You're 100% right, Wanhee!

Number one trigger for me is work stress, whenever I encounter an issue at work that is not easy I go for clfee and sweets to calm down and feel good.

Man, I am so glad I found your videos this year. It has really helped me on this journey.

The information you provide and the way you break it down is soooo very helpful. Rant away...it is very useful information. You've got a new subscriber here...THANK YOU!!!

For me it was always being realistic in goals, if i think 3 months, make it 5 months in reality and dont beat myself up over eating at weddings and stuff, just make sure you get back on track as soon as you get back to your routine and as soon as i did that started losing weight surprisingly at a decent pace

Thank you for being straighforward to the point. This video is really helpful

Thank you for being a beacon of light.

I can relate to the social pressure aspect of eating. It was the top hurdle that I had to overcome when I started on this journey to control my food intake. What evetually worked in my favour to stop well-meaning relatives and friends from piling me with food was them finally knowing that I had pre-diabetes and a malfunctioning liver. Nobody tried getting me to consume that extra drink or pasta or bowl of rice after that. I managed to lose 20% of my bodyweight and dropped my BMI from >25 to under 21 after that.

After so many videos just like this, this is really a fresh take and message

You are just amazing! I’m so happy I found your channel!

Yes! Can't wait for the cooking guides!

These Videos Are Very Important. Keep going dude

Lifestyle change. You change, life changes. Change your being, eliminate all others lifestyles. Live you and be happy with you

Excellent video. Very nuanced. I really like your approach to your videos.

I just finished performing at my show, came to my room and boom, new video from this great artist of cummunication. Thanks a lot for sharing your experience and knowledge. I'm an spanish expat living in Thailand and building a better and healthier lifestyle, and your videos are helping a lot! Props to the "hookup/dating" video too

The last part is crazy. Thats how i binge it. I use the food to soothe my guilt. Yes that mindset shift at the last part of the vid is legit so important everyone must see it. U shld do a vid on mindset

Meta of all the best fitness videos about food relationships ive seen. Sum of all the beast practices ive herd about difficult lifestyle choices. You are truly looking out for people. deep respect ❤.

This feels like the brotherly inspirational talk we all need. Just subbed on you channel.

Discipline. Very nice emphasis on mindfulness. Congratulations on being so aware and evolved mentally/emotionally.

I don't think you ranted at all. Great video! Looking forward to watching your other videos.

The first thing is to actually wait until you are hungry. When you start doing that you realize how much you overeat. I'm genuinely not concerned with overeating when it's a birthday or the holidays but on the next day I follow the principle above which results in me eating one meal that day, because more isn't needed. That might be at 2pm or even later. Why would you stick to a schedule of breakfast, lunch, dinner when you met 70% of your caloric intake for today yesterday?

Hi! I've been doing your minimalist routines for two weeks and I can already feel the difference when climbing the boulder! Maybe is the change of mindset, or that I feel excited about working out but I feel a bit more agile, controled and steady on the wall. Thank you so much!

The guilt and shame portion of the video resonated with me the most. Thanks for sharing your wisdom brutha 🤙🏽

Dear Wanhee, I am very glad you tube suggested me your channel. To be honest I am even confused to comment, I'd have so many positive things to say. So, please, accepted my sincere thank you.

These series of videos have really helped me with actually pin pointing the important areas with regards to fat loss and living the lean physique lifestyle. I, for one, have always had the dream of achieving a lean and aesthetic physique and actually keep the body fat off. I have been taking the time out to learn nutrition in depth because this is the knowledge I will use for the rest of my life. I went down this journey because in my past life, I was always associated with the fat on my body, allowing me to go down this down-hill spiral of overeating to fill in the void I carried. As a result, the active initiative to change my mindset has been slightly challenging because of the identity I associated myself with. However, now I am confident that this lifestyle Is the one I personally want to live because being lean, aesthetic and healthy is a bonus in life. Thanks Wanhee for your help. Such refreshing and different advice to what I have seen before. Please make a video on counting calories and macros to help in caloric deficit, surplus and maintenance as well.

👍🌟 One thing I use are inspirational people. As a former competitive and pro athlete, continually using inspiration along with my own strong internal motivation helps. Having a clear picture in my mind helps keep me focused and laser like on my goal. Keeping that picture fresh in my mind's eye helps. So you Wanhee are one of my inspirations!!!! Seeing you makes me feel motivated!! And Chuando Tan who is shockingly 56 years old is another. But when you see him, your jaw will drop and it will be hard to believe he is 30 let alone 56!! Thanks Wanhee!!

Doing a 6 Month plan by following your concepts ! Thanks !

Most motivation I’ve heard in a while

Love your videos! Just started my journey thanks to your videos let’s see how it goes. I just wanted to ask if you could make a video on your pre and post workout dynamic stretching or warmup/cooldown routine. Thanks!

I find that a lot of times I spend more time feeling guilty or shameful of things that I can’t control but I can turn that around I think it’s literally just happens out of habit. But if anything is worth investing in it’s going to be to change that habit and turn it around. Even the first second that I heard you say that advice I got out of my head feeling shame and I really opened up my ears and I felt present and I completely understood what you said and it really relayed it to me on a deeper level. I no longer cared about everything going through my head. normally those feelings of guilt and shame just creep up on me when I don’t notice it and then it’s a hard feeling to shake after it goes on for too long. Another thing is that it really is such a deep feeling that has an impact on my mood and the actions that I take so that’s very important .

So much clarity. Thank you. For lent I intend to prepare every meal I consume from scratch with my own hands. Lots of meal prep involved due to my work. New sub here.

I can totally relate to that. I'm trying to lose weight because my blood sugar level is too high. Thank you for your advice, mate. Your body is so fit, I wish I can reach that level one day 😜

Excellent, excellent advice. About 20 years ago I lost about 50 lbs/23kg doing roughly what you said. _Whole foods_ I had read _The Schwarzbein Principle_ (from 1999) which said if you can pick it, grow it, hunt it or gather it-if it’s _real,_ whole food-you can eat it. That got me away from a lot of processed, junky food. (In the standard supermarket, the perimeters-the produce, meat and dairy sections-were almost exclusively where I shopped.) I did also consciously eat foods with more water content (e.g., soups, veggies) that were less calorically dense but which would make me feel full. Oh, and speaking of "full," I ate till I was "satisfied"-I paid attention to when that was-but I tried not to stuff myself. _Deprivation/forbidden foods_ I didn’t deprive myself of any food or view foods as "forbidden." I just ate less of the foods that I might have viewed as generally “off-limits.” Of course, some foods (i.e., foods that weren't whole foods) I began to _want_ less-I began to see them as junky, processed food (e.g., Hostess Twinkies or something). _Working out_ I _did_ increase my working out from, well, basically nothing to 45 minutes to an hour a day about five times a week. (That was tough, especially in the beginning, when even 10 minutes of movement was hard.) I didn’t really view this as “working off calories”-exercise seemed _way_ too ineffective for that-but I _did_ view it as helping me lose fat. (Dr. Robert Lustig years later in his “Sugar: The Bitter Truth” video would say that exercise worked, in part, because it basically burned whatever the precursor was that turned into fat. I have no idea how true that was but it seemed like a better theory than exercise “burning off calories.”) _Guilt/shame_ Maybe I was unusual in that it never occurred to me to feel guilt or shame over what I ate. For one thing, I didn't fall off the wagon that much. I knew that that extra piece of pizza or that additional cookie would move me _away_ from my goal. But, if occasionally I had something like that, so what? That didn't make me a bad person-it was just a tiny step away from where I was headed. (No one’s path to anything is a perfectly straight shot.) I just kept going. I never got wrapped up emotionally in food _or_ my weight-they were simply facts of life that I could change (and _was_ changing). _Boundaries_ I don’t recall people pushing me to eat stuff I didn’t want to-then again, I didn’t make a big deal about my change in eating habits-but if people _had,_ I would have just said, “You won’t be putting on the weight, _I_ will be.” (Maybe I did say that.) _The hardest part_ for me was none of the above-it was _how long_ it took, _how slow_ it was, about a year. But I knew a year would pass no matter what and I could be the same or 50 lbs lighter (or, horrifically, 50 lbs heavier) and I knew which one I wanted. I never gained the weight back.

Strength grows in the moment when you think you can’t go on… but you keep going anyway.

I stay very disciplined when it come to dieting but when I'm out with friends I'm just like look it's time to chill one day won't stop me from achieving my goal it will come in time. Like I don't feel like shyt I'm just like look I can have chips and alcohol as long as this isn't a weekly thing which it isn't

Bro, I like the video a lot! The most truthful and honest answer about fat loss and diets! Thank you for the content!

'Is it a good idea to not walk into the cake shop?' lol but anyways love the vid man. Perfect advice. Weight loss and body maintenance is a LIFESTYLE not a short term goal or phase.

Great content! I've been tracking my weight daily now for the last three weeks. I splurged on an amazing BBQ brisket sandwich for lunch yesterday. Then I had a meal replacement shake mixed with water for dinner and few calories the rest of the day to stay under my target calories. I was happy to see I weighed the same this morning as the morning before. It's much more sustainable knowing you can still enjoy the foods you love on occasion.

p.s. my Mom use to get irritated with me b cuz when I went to dinner with her and friends, I would just get something small and healthy. But my friends have all gotten use to it now. They know I go for the social aspect, not the food and no comments are made anymore. Because I eat a certain way, and IF, I take care of that at home. When I go out, I have a salad or soup only because I've taken care of my nutritional needs for training at home earlier. So applause applause to you Wanhee for setting your boundaries in this important area and inspiring your fans by your words and example!! 👏🤩

This touched on a lot of key points! Same topic but new perspectives brought forth and shared, particularly about boundaries! That resonated with me most! Great vid! Powerful point!

This was very interesting and quite comprehensive! I would agree with every point he made. In my childhood I was overweight because I had an unhealthy relationship with both family and food. As I got older and moved out on my own I learned how to eat a better and more balanced diet and built sustainable exercise into my life. I have followed this path my entire life. I am now just past 60 years old, I'm 5'10" and I have weighed 140-145 lbs. for most of my life. I would add one insight to the points made here, and that is the importance of portion control. I have learned that as my body has aged, I can maintain my diet and health much more enjoyably simply by cooking (and consequently eating) smaller quantities than I used to when younger. Adapt as your body's needs change over time.

Love you brother. You're different from other KZfaqr . Warm regards from Malaysia 🇲🇾

Please make more of these. Mindset is everything 🙏🏻