Full transcript of “5 Micro Habits That Helped Me Lose Over 100 POUNDS!! NATURALLY✨”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 I be buying no Oreos and don't be buying no Flamin' Hot Cheetos and don't be buying no honey buns. Talking about you only going to eat one. No, you're not. People open my refrigerator door and be like, "Girl, oh, I knew it was going to be no food over here." I know. What? When I saw that 15 lbs come off, it's like, "Oh my god, what else am I doing? What else can I easily cut out? You can hear me on my flow and hold me till I scream forever and watch me over until my Hey y'all. I'm Raquel and welcome back to my channel where we are nevertheless
0:45 and always the more. If you're new here, welcome. Please consider subscribing and turning on that notification bell so you can become a notification diva honey and you'll know when I upload videos. So, if you're tired of the recycled weight loss advice, drink lemon water every day and you're going to magically wake up 20 lbs lighter, that type of advice, then you are in the right place. Today, I'm going to share with you guys five realistic habits that helped me lose over 100 lb. Yes, ladies and gentlemen, this was your girl. This was me. This was me. Yeah, I was her. She was me. These habits that I'm going to share with you guys definitely helped me on my weight loss journey and I still live by them to
1:32 this day. Let's get into it. So, the first habit I did on my 100 lb weight loss journey was I removed trigger foods. You don't realize how hard your environment is working against you until you take a look in your kitchen. Your kitchen is going to tell the story. The kitchen is the heart of the house. It has all the secrets. It's going to tell all your business. It knows everything. Okay. The box of cookies that you swear you're going to eat one of, the little quick foods that you have for the kids, the snacks that you bought for the company. Yeah, those are trigger foods. They are not helping you. One thing that I am known for is when you come to my house,
2:22 Raquel's house, I don't have any food. I don't have food, y'all. I don't I don't Mm- I have meal prep food. But food, a pantry stocked with food. Oh, no. I ain't got no food. Food? What's that? I don't have food. No, I got stuff to drink. I got some poppies. I got some flavor water. I got some coffee. I don't have juice. I don't buy juice. I love juice. People open my refrigerator door and be like, "Girl, oh, I knew it was going to be no food over here." I know. What? Cookies, cakes, snacks? No. Your space needs to
3:07 match your goals. Point blank. Period. I cannot have a bag of candy in there. and I'm trying to lose weight. I can't have a box of ice cream sandwiches and I'm going to be like, "Oh, I'm going to eat one meal a day. Every day I'm going to eat one ice cream sandwich." That wouldn't make any sense. I am making it hard for myself. I don't need those types of temptations around me. I need the ice cream sandwiches to be in the store three miles away. I need to have to go get up, get in my car, and drive up there. I need to have it on Door Dash and be like, "Oh, I want an ice cream. Oh, I'm not about to pay double the price. I I need it like that." It don't
3:54 need to be 10 ft away from me in my refrigerator. It's not about punishment. It's about peace. It's not that you don't trust yourself. You're setting yourself up for success. Do I think I can say no to a ice cream sandwich? Yeah, I can. Sure. Is that going to be easy for me to do? No. Is it going to make my journey more difficult? Yes. So, I'm not going to buy those. When you don't have those trigger foods, you're not constantly in battle with yourself. A weight loss journey is a battle in itself. Trigger foods do not need to be all around you like that. You don't have to rely so heavy on your willpower when you
4:42 don't have the food. You will never find candy in my house. You will never find potato chips in my house. You will never find ice cream in my house. You will never find cookies in my house. I don't buy that stuff. Ooh, how did I forget? Cereal. I don't buy cereal. I love cereal. Cereal is a big trigger for me. I can eat a whole box of cereal. I think I can eat two boxes of cereal. Love cereal. I can't tell you the last time I had a bowl of cereal. When I go get a bowl of cereal, it's because I was at a hotel and they had cereal. I was spending the night at someone's house,
5:27 they had cereal. That's that's when I get to eat cereal. I was visiting somebody at the hospital and the nurse walked in and oh, she brought you some cereal. Oh, you don't want it? Oh, I'll I'll take it. That's me getting cereal. I don't buy cereal cuz I can't say no to it. It will sabotage my journey. Make your home a safe place for your goals where all that that temptation is out there in the world. But when I step into my house, I have a bag of oranges. I have watermelon. I have chicken breast. I have bell peppers. We safe proof up in here. The next habit that I created in order to lose over 100 lbs is I stopped drinking
6:15 calories. I have told you guys this before. When I first started my journey, I had a co-orker and he was on a a little mini journey. He didn't have much weight to lose, but he was losing a little weight and I was 293 lbs. He gave me some weight loss advice, you know, and it worked. He said he does not drink calories. You know me, I'm fresh on my journey. I'm like, "What do you mean you don't drink calories?" He's like, "If it has calories, I don't drink it. You don't drink soda. You don't drink juice. You don't drink milk. You don't put anything in your coffee." He's like, "Yeah, I don't. I only drink water and zero calorie. And I said to myself, h okay,
7:01 I'm going to try that. I lost 15 lbs in one month. The only thing I did was stop drinking calories. I wasn't working out. I wasn't counting calories. I wasn't doing none of that. I just said, "Okay, I'm going to start drinking Diet Coke whenever I want something other than water." Wasn't really a coffee drinker back then. So, that was pretty easy. You know, cutting out coffee and creamers and all of that. So, that part was easy for me. I would drink soda, Sprite, Ftopia, lemonade, oh my god, orange juice, apple juice, cranberry juice. I was a juice head. I
7:47 would drink two canned drinks with my meal. So when I stopped that, I lost 15 lbs. And that was the start of my weight loss journey. When I saw that 15 lbs come off, it's like, oh my god, what else am I doing? What else can I easily cut out? You know, I started to think. I started counting calories. So switch to water. Black coffee, tea. I don't put anything in my tea. Nothing. Not even honey. No smoothies. If it has calories in it, don't drink it. Now, 5 calorie uh
8:33 crystalite. Sure. But a 270 calorie 20 oz bottle of of a Sprite. No ma'am. Going to fast food talking about let me get a large Dr. Pepper. No ice. No ma'am. Let me get a large strawberry smoothie. No, ma'am. If it has calories, don't drink it. The next habit that helped me to lose over 100 lbs and keep the weight off is I made one meal my go-to safety net. Now, what is a safety net meal? when I'm stressed, when I don't have time, when I haven't properly planned, when I'm hungry, and I don't even want to think. I don't want to come up with anything. I just want to eat
9:20 something that's good, that's filling, and is not going to throw me off. That is my safety net meal. My go-to safety net meal. It has changed over the years. Back then, it was stir fry. Turkey sausage stir fry. Why did I like this meal? Because it was so easy, so inexpensive, and took like 10 minutes to make. That's my meal. That's when, oh, I don't feel like meal prepping. Oh, I haven't got paid yet. I really don't have the money to just go grocery shopping, but you got enough to go get that stir fry. You won't feel like meal prepping, but you got 10 minutes to make that stir fry. That stir fry is low carb. You're not going to gain weight. You going to like it, and you're going
10:05 to enjoy it. It doesn't even have to be a full meal. Now, my go-to safety net meal is peppers and cucumbers. I developed that from Haley Gama. I did a video a while back. I'll plug it up here. The Haley Gama diet. Haley Gama. She eats peppers and cucumbers. Y'all, that is a safety net meal. It's a snack. It's good. It's crunchy. You're going to want something that is satisfying, that's easy to make, and that you truly enjoy. Now, I have plenty safety net meals. I have chili, stir fry, salad. If you guys watch my channel, you know I'm always buying those bag salads. Those are my safety
10:52 net meals. That's when I don't feel like meal prepping. I know that I can eat this entire bag of salad. I'll be full. It's going to be delicious. is going to be filling. I'm going to enjoy it. I'm not going to feel guilty about it. It's not expensive. It doesn't take any time to make and it keeps me on my journey. Having one safety net meal can keep you from falling off. When you get emotional, when things get rough, having that one meal to fall back on will keep you in the game. Number four is nobrainer fasting. Guys, fasting is a habit that we all need. Look up the benefits of fasting. We all know fasting is the way to go.
11:41 The benefits are through the roof. The mental clarity, the weight loss, the control over your cravings that you get. There's so many benefits to fasting. I definitely incorporated fasting on my 100 lb weight loss journey. I would go through moments of counting calories, moments of intermittent fasting, and moments of one meal a day. So, the one meal a day diet is the diet that I am most known for. It's the diet that I love. It's the lifestyle that I love. I am currently eating one meal a day right now. I love it. I always return to it. Fasting is something that's near and dear to me in multiple ways. For one, my dad was a pastor and we fasted a lot
12:28 growing up for many different reasons. First of the year fasting, doing the David fast, fasting, fasting from sugar. There was always a fast going on with my dad in some kind of way. And sometimes I would hop on it with him and be like, "Okay, Dad, I'm going fast with you." My mom also is the one who introduced me into the one meal a day diet. She did this diet back in the 70s and she lost 30 lbs and I used to hear that story a lot growing up. So I literally have always been around fasting in some kind of way. And the one meal a day diet is a diet that I pick up and put down. Pick up and put down all the time. But I
13:14 truly love it. You don't have to do one meal a day. I understand that that diet is hard. It's difficult, especially if you're someone who is used to eating breakfast, lunch, and dinner. I'm not a person that eats breakfast. I'm not a person that eats lunch. So, my eating typically starts in the evening time and goes up into the night time. So, for me to do one meal a day, I pretty much have to cut off nighttime eating. That's probably why it's not so hard for me, but it's still difficult, but it's not the unthinkable for me because I'm not a constant snacker. I'm not a constant eater. If you cannot do the one meal a
14:00 day diet, there are so many ways for you to fast. Another way I incorporated fasting on my weight loss journey is I used to listen to the Hodge Twins. The Hodge Twins introduced the term intermittent fasting to me. I had never heard of it, but they were on YouTube. I was heavy on my journey and I was like, "Okay, let me see what they're talking about." You know, and I did the 168 fast and I was just like, "Oh my god." As time went on, I would cut my fast down and cut my fast down. And then I saw them talking about the one meal a day diet and I'm like, "My mama did the one meal a day diet. Say less. Say less. I'm doing it."
14:45 Fasting is a game changer. I just don't even think I will never not fast. It's just it is when I feel my best. It's when I feel my slimmest. Is when I feel most like myself. A misconception about fasting is that you're starving. You are not starving yourself. You are giving your body a break from processing food. The opportunity to really become hungry. A lot of times we're not even hungry, we're thirsty. A lot of times you're just eating for no reason at all. When you are in the mindset of fasting, all of that stuff falls by the wayside. If you're feeling hungry, you say, "Oh, let me go and get me let me, you know, down a couple glasses of water. Okay, well, let me drink some tea." You're not stuck
15:31 on a deserted island, and you're not going to eat for 3 or 4 days. You're fine. You are giving your body the space and time to process what needs to be processed, rid itself of what it needs to get rid of, and burn calories like a calorie burning machine. Times people ask me, "So, how do I start eating one meal a day?" I never really know how to answer that question because I always just jump right into it. If I was a person that struggled, I would say cut the meal that is not most important to you. If breakfast is the meal that's most important to you, I wouldn't cut breakfast. But if lunch you can skip out
16:18 on lunch, skip out on lunch and go on to dinner and do that for a while until you can cut breakfast. And you don't eat breakfast and you don't eat lunch. You go straight on to dinner and go to sleep. Yeah, it's going to be hard in the beginning. Everything is hard in the beginning. You got to get over the hump. You have to become that new version of yourself. It's going to take some uncomfortableness. You're going to be uncomfortable when you're trying to become someone else or create a new habit. But it's not going to always be that way. If you don't want to do OMAD, do intermittent fasting. Just cut your time off. just do some type of fasting. Whether it's I'm not going to eat after 6:00 p.m. or I'm not
17:04 going to eat after 8:00 p.m. or I'm not going to eat after 10:00 p.m. If you know that you be up eating all the way up until 3:00 a.m., then you say, "I'm not going to eat after 10:00." You're going to start losing weight. Then cut it again. I'm going not going to eat after 9. All right. I'm not eating after 7. Next thing you know, you are consistently intermittent fasting and you're losing weight. The last habit that I have for you guys is such a good one. It's a game changer. Is to make your cheat meals at home. Let's be real. We all want a burger. We all want pasta. We all want tacos. Okay? But instead of letting that
17:50 craving spiral into an outofcontrol fast food bench, just create it at home. When you're eating healthy all throughout the week and instead of you going to Burger King to get your cheat meal, you make your own cheeseburger. You control how much oil, how much fat, how much salt, what kind of bread, what kind of fries. You control how much mayo, what kind. It is a game changer. This week, I've had the biggest craving for pizza. Instead of going to Pizza Hut or Domino's, I've been eating a cauliflower pizza.
18:36 Cauliflower crust. I feel good. I knew that I would. I knew that I would. I don't feel guilty. I feel like that pizza craving is getting satisfied. There's no better feeling than eating some tacos with with the keto wraps. You know what I'm saying? Or if I want nachos, I'll make my own chips. Use a keto tortilla and cook it in the oil that I want to cook it in. Put the toppings on it that I want to put the toppings on. I want fries. All right, let me make some sweet potato fries. If I want pasta, all right, I'm going to pick up a healthier pasta. I got a craving for pasta. I'm not going to
19:21 completely give in to the white flour pasta. I'm going to make my pasta with this instead. My craving is getting satisfied, but I'm cooking it. I'm the controller. I know how many calories is in it. I'm in control of the portion. I am giving myself that reward. I'm giving myself a break from the chicken breast and the peppers and all of that. I'm satisfying that craving for something hearty, but it's still healthy. It's a cheeseburger. Instead of going to get a Big Mac, I'm going to do a lettuce wrap cheeseburger and I'm going to make it at home. And I'mma put some bacon on it, too. I can do that. I'm making it. I know how much salt I put in this. I know how much mayo I have on it. I know what
20:07 type of cheese I got. I'm omitting the bread. I'm going to use lettuce and and wrap it in lettuce instead. I have a healthier burger here. It's a game changer, guys. And it's like you got that cheat or that treat out of your system with no cost to your goals. Save the the big cheats for when you're actually out when you're actually out with friends or you're at the birthday party. then, you know, splurge a little bit more. But when you're just at home and you have that craving and you want a cheeseburger, go to the store, make you a cheeseburger, make it healthier, make it at home. I have been in that situation of feeling stuck, feeling like, am I ever going to lose it? Am I ever going to get this weight off me?
20:53 Will I ever get consistent? Is it ever going to feel like a lifestyle? I've been there. Listen to me when I say you don't need a perfect plan. You need some habits. Habits that are going to take you all the way to the finish line. Start with one, let it become your rhythm, build on it, develop another one, get that one, let that become your rhythm. All right, I got two good habits working for me. All right, I'm ready to incorporate this one. And before you know it, your life is going to change. The scale is going to be changing. Your pant size is going to be changing. Your confidence is going to be changing. You are going to change. And if you're looking for support while you are on
21:39 your weight loss journey, you have found it, honey. I am rooting for all of you. I'm rooting for me. I'm rooting for you. We got this. We can do this. If you gain the weight, you can lose the weight. Imagine if when we gained weight, we could never lose it. Wouldn't that be messed up, y'all? If you gained 50 lbs and then and it was like, "Nope, you you that's it. You don't have the opportunity. You should have never been eating so much." What if that's how life was? But that's not life. So, we have to be grateful that we have the opportunity to change our life, to grab new habits and take advice and put it to the test and make it work for us and change for
22:24 the better. Thank you guys so much for tuning into this video. I hope you enjoyed it. I enjoyed making it. What habit resonated with you the most? I'm going to tell you the habit that I want you to take with you. Stop drinking calories. Stop drinking calories. That's the habit that I want you to take. And if you don't drink calories, we got some water drinkers in the building. I know it's some people that don't drink juice and you still have some weight to lose. So if you if you if you don't drink calories, eliminate the trigger foods. That's it. That's it. Oh, for real. Look, I'm coming in like I'm coming in like a big sus, like a mama, like a auntie. I don't know. Whoever you are, I'm that person
23:10 that's like, "Look, you stop drinking them calories and you get them trip you get them Oreos up out of there. Don't be buying no Oreos and don't be buying no Flamin' Hot Cheetos and don't be buying no honey buns." Talking about you only going to eat one. No, you're not.
