How to Lose Weight and Keep It Off for Good

Nikkiey: We're scraping the concrete for the foundation and the frame, and y'all are talking about the curtains in the second bedroom.

What's going on, you guys? Welcome back to The WarriorBabe Show with Nikkiey Stott, co-founder and brand personality of WarriorBabe, where we talk about mindset, methodologies and tactics that will help you lose body fat, build muscle, be strong and feel insanely confident. I am your host, Nikkiey Stott, and welcome to today's episode, episode number 26.

We're going to deep dive into some mindset stuff again today, you guys. This is one of my favorite topics to talk about. Today it's going to be about the fast way or the forever way. Which path do you choose? I feel like I'm in the Matrix: the blue pill or the red pill? Which path are you going to choose? We can do it the fast way, or we can do it the forever way. What I mean by that is quick results or sustainable results.

Now, let's first talk about the forever way. Here's what it looks like in terms of results. It's going to take you a long time, and you may not get the results right away, but they are going to be permanent. They're going to be permanent. I say this because I'm literally on the other side of it. You won't have to keep hiring different coaches. You won't have to keep hiring different things. You won't have to keep hating on yourself. Your results will be positively permanent in the forever way. Okay?

Because it's all about permanent when you learn to make it a lifestyle. That's what I talked about in last week's podcast, right? You get down to the layer of the onion where it is a part of your identity. That is the forever way.

So since it takes a while to get these types of sustainable results, do not expect to lose a pound for maybe a while. Don't expect to go from zero to 10 in two weeks. You know what I mean? If you're somebody who's just starting out, don't expect to be tracking macros like a genius by two weeks. Okay? Don't expect to lose 50 pounds in two weeks. Don't expect to lose five pounds in two weeks. All right?

This is how you go about the forever way. Set specific expectations for yourself in this way. What better systems do you need to put into place to get you to the goal? What bad habits need to be broken, and what new habits need to form? That's a specific expectation.

Going back to the example of macronutrients, zero to 10 in two weeks is like expecting to go from zero to being the best damn macro tracker in the game in two weeks, when you've probably never tracked macros before. So is that realistic? Absolutely not. A realistic expectation for yourself is: okay, what's a better system I need to put into place to be better at tracking macros? What's a bad habit I need to eliminate? Maybe it's getting rid of all the things in your place that don't serve you in terms of food, throwing it out. And then what's a new habit you can build by bringing in better food that's going to help you get to the goal of tracking macros? It all starts with the food you're eating, then it starts with tracking, and then it starts with being a macro genius. Don't expect to go from zero to 10 in two weeks.

Okay, losing weight. What's a specific or realistic expectation you can put into place for yourself where it's a system? Like waking up earlier to go get my workout done, or getting 10k steps in my day. It's not going to go from zero to 10 in two weeks, losing 50 pounds all in two weeks, or even losing five pounds in two weeks. It's: what's the system?

I talked about this in one of the earliest episodes of the podcast. What is a system? Stop focusing on all these goals, like being the best macro tracker in the game or losing 50 pounds, all these things that are goal oriented. Focus on bettering your systems and putting better systems into place that will help you form new habits. That's a realistic expectation for you to have in a two-week period. That's more realistic for you to focus on than getting lost and needing to reach the end point faster. Okay?

Here are some other examples. Yeah, you're not going to lose 10 pounds in the first two weeks, but are you squatting five pounds more than you were two weeks ago? That's a huge win. That's an expectation you can set: I'm going to lift five pounds heavier on my squat this week, and in two weeks I want to put five pounds more on the bar. That's great. That's a solid, more realistic expectation for you to set for yourself, right?

Maybe you're working towards pull-ups and you can't do a pull-up now, but a realistic expectation for you is: maybe in six months I'm going to do a pull-up. Or maybe you fumble with tracking macros in the first week, but you optimize your systems to be better, and now you feel like you're getting better and faster with the whole tracking process. You're planning ahead. You're putting the meals into your logging app, MyFitnessPal, and you're actually following through and eating those meals, right?

Or your sleep is getting better after two weeks. Maybe you had shit sleep, and you set a realistic expectation for yourself of putting all these other things into place, and now your sleep is better after six months, right?

Or, and this is a great system, guys: maybe you don't drink enough water. You lay out your water jug at night and put it on the counter, so it's the first thing you see in the morning. You fill it up, and you drink more water because of that. That's a system, y'all. That's a realistic expectation. You're not a good water drinker, and you want to get better at drinking water because you understand the importance of it. So you put the system into place, and now two, three weeks later, you're drinking the water you should be drinking, right?

There are so many other realistic expectations and systems you can put into place other than "I want to lose weight," or "I want to go from zero to 10 in two weeks. I want to change everything that's not working now and be a different person in two weeks." That's just not realistic. For some of you, maybe you can do that, but the majority of you probably cannot. So set more realistic expectations for yourself. Okay.

So diving more into the fast way or the forever way, I want to use an analogy with you guys, and I want you to paint this picture in your head. I think you can all agree that the foundation and the frame of a house are the most important part of a house. Am I right? I think you can totally agree with me on that, you homeowners, or anyone who knows that the foundation and frame of a house are the most important part. If you didn't have that, if you didn't have the beams running through it, it would probably fall down and collapse, right? So if we're building your dream home, your dream mansion, we can agree that the foundation and the frame are the most important part for it to stand forever. Right? Right.

Now I want you to think of this house as your body. So when you're asking or thinking, "When am I going to lose these five pounds? When am I going to look like this?" I know some women ask our coaches this in the WarriorBabe VIP program, and I've had clients I've worked with previously ask me this too, in the first couple of days of working with them. "When am I going to lose 10 pounds? When am I going to look like this?"

And no joke, you guys, I joke about it now, and I've joked about it with our community. Us coaches are over here scraping the concrete. We're making sure it's perfect. We're making sure your workout program is in alignment with your lifestyle and your goals and your macros are where they need to be. And you're over here talking about the fucking curtains in the second bedroom. Like, hello, Karen, we aren't even there yet.

That's me painting this picture for y'all. "When am I going to lose the five pounds? When am I going to look like this?" And us coaches are over here trying to put the program together for you, trying to put the macros together for you, and y'all are talking about these curtains. We're scraping the concrete for the foundation and the frame, and y'all are talking about the curtains in the second bedroom.

Hey, I just want to give a huge thank-you to you guys listening to the show. It means a lot. I hope you're enjoying it, and there's so much more to come. If you are enjoying it, hit the subscribe button. I'd appreciate that tons, and it would also help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show.

And sure, we can totally talk about when you're going to lose a pound. We can talk about that all you want. We can spend time and energy on that. We can go buy the coolest curtains in the freaking world. But literally none of that shit matters, you guys, if you don't build the foundation correctly first. The coolest curtains, the most expensive curtains for the second bedroom, don't matter if you don't lay down the proper foundation that's going to get you sustainable results first. That means something that's sustainable for you uniquely, for your lifestyle and your body, putting it into place and following it consistently.

Dropping the five pounds of body fat is like you talking about the curtains in the next bedroom, when you should really be paying attention to following the plan consistently. Because that is literally the hardest thing for women, or for anybody, to do: consistently follow through on a program. I know a few winners who do it, but the majority have the hardest time doing that.

And your body is no different. We have to lay the solid foundation down first. We have to lay down the solid habits. That's what this foundation is. It's habits. It's systems. And you have to take your time with it. It's developing the systems for how you can plan your day better. It's developing the systems of waking up and drinking your water. It's those habits, consistently compounding them every single day over time, until the foundation is so strong and the frame is so strong, right?

That's what us coaches are trying to do for you. Part of scraping the concrete is helping you form better habits and better systems to make that foundation solid, before we worry about the exact timeline of your journey.

I only get to exact timelines of journeys when I know the metabolism of the woman I'm working with and can predict the next steps of what's going to happen. And literally, you guys, all the good coaches out there know that everybody's metabolism changes every single time you go through a cut, a maintenance or a surplus. No time is exactly the same. For example, one of the clients I still work with, and I only work with four or five, is going into a cut right now, and her macros are completely different from where they were the last time she went into a cut. So that's the point at which I can speak to timelines.

But at the beginning of this, we ain't worried about timelines. We're worried about getting these solid habits down and in place for you so you can build a sustainable trajectory for your results and make it part of your lifestyle. Let's focus on building that foundation first and not worry about the curtains in the second bedroom.

And dude, once you get that, you guys, oh my god, a whole new world opens. We can focus on different goals. You want to lose 20 pounds and 5% body fat? Cool. Awesome. Let's do it. You've built the solid foundation of understanding what it takes, with the habits and the systems and the consistency, to do that. Let's lose 20 pounds. Let's lose 5% body fat. That's a great focal point for you. But if you ain't there yet, and the majority of you are not, your main focal point is consistency. It's laying that foundation down. That's the forever way.

The fast way, and you can go down the fast way if you want, is like: all right, plan, here we go, I'm losing my 10 pounds in four weeks. And you do it. And then all of a sudden you're back to square one. That's the fast way. You just keep repeating that process over and over and over again, you guys. Have at it. Be stuck for 20 years. Right? Or do this: do the forever way. Please, everyone, go down the forever way. Okay?

A whole new world opens. Once you have the concrete set, the frame set, the foundation set, you can talk about anything. You want to lift 500 pounds off the floor? Cool. Let's program your workouts to do that. You want to look like a bikini model? Cool. Let's do it. You want to compete? Cool. Let's do it. We can talk about all these goals and chase after them for days, because you get it. You get what's going to make you accomplish that goal, because you've set the foundation. You've set the habits in place. You've set the systems in place. You've laid down a solid foundation. You've done all the hard work. But you have to do that first. You have to do that first. Or else you're going to be on that hamster wheel of losing the same 10 pounds over and over and over again. Your foundation is not solid. It's bumpy. All right?

And guess what, guys? Guess what this calls for from all of you? It calls for a lot of patience, and it calls for a lot of consistency. And the reason you aren't consistent is because you don't have patience. For a lot of people, a lack of patience is the issue in getting results and properly laying that foundation down. You give up on your diet and training before even giving your body the chance to respond and change.

Just because you didn't lose weight for a week does not mean you're not making progress. Focus on developing sustainable habits and putting the proper systems in place that lay down a strong-ass foundation and framework for yourself. Focus less on how long things are going to take, or are taking, and more on what you are doing daily to better yourself.

Because if they don't see a weight loss of three pounds in a week, the majority of people give up and think it doesn't work. You give up way before you even give your body a chance to respond. And just because you didn't lose the weight in one week or two weeks, you think you're not making progress. That is so far from the truth. It doesn't mean you aren't making progress at all.

You don't have to be perfect to lose fat, you guys, or to build muscle, gain confidence within yourself, get stronger and create a healthy lifestyle. But what you do need to build is your patience muscle. And most important, you need to be consistent.

The reason your foundation is so rocky, and you're the one losing the 10 pounds over and over and over again, is because you've been impatient with results or you've been inconsistent with the program you're following. So there's no strong foundation set.

You need to be consistent. You need to be patient. You need to be consistently active. You need to be consistently trying to build new habits. You need to be focusing on better systems within those habits. You need to optimize for the better. You need to make better food choices. You need to consistently track your macros. You need to consistently be kind to yourself and watch the narrative you're speaking to yourself in your own mind. You need to consistently make yourself, your goals and these systems a priority. Point blank. End of story.

Consistently perfect your framework and foundation. Consistently optimize for the better. You've heard me say that in previous podcasts. If you haven't listened to the previous podcasts, go back and check them out, because there's just as much gold in them as in this one. You need to consistently perfect your framework and foundation. You need to consistently perfect all the habits you're trying to build. You need to persistently optimize.

You know what? I shouldn't say you need to be perfect, because you will fail, like I mentioned before. You will hit some roadblocks. But what are you doing to make it better? Are you letting the roadblock or the speed bump slow you down even more, so you fall back into old habits? Or are you switching the narrative and getting back to your plan the next day? Not waiting for another Monday. I mean the next day. Right? And as you develop more of this, you'll be able to switch it within a matter of hours. All right?

Guys, I promise you, after years of putting in this type of work to lay down a very strong framework and foundation for yourself, physically but most importantly mentally, you will be in a position where maintaining your body is so freaking easy. And again, I can speak to this from experience. I'm literally talking to you from the other side, reaching my hand back out for you all and wanting to pull you my way so that you understand this. Okay? Because I'm there.

Maintaining my body is super easy. I've laid down my framework. I've got steel beams running across my body, my house. And I'm able to do this because it's part of my lifestyle. I've sustained it. It's sustainable for me. And I want you guys to have it too. And you can have it too, right? I don't have to fight to keep up with it. If I have one day of falling off, I get right back onto it. I can eat intuitively and have no major regression in my body comp.

But getting there has taken years of the type of effort I'm sharing with you right now, and you have the choice and the opportunity to start putting it into place faster, without it taking years. You have this information. Your awareness is on this right now. You can literally put this into play immediately. The choice is up to you, though. It's up to you whether you want to continue down the path of quick results or go down the path of sustainable results. Whether you want fast results or forever results. The choice is up to you. I leave the question for you to answer.

All right, guys. For this podcast: stay the course. Do the work. Build the solid foundation and be patient. But most importantly, the first thing you should be focusing on is your consistency in laying down the solid habits, systems and foundation for the framework you're going to follow to achieve the results you want. Without consistency, you're going to have a bumpy foundation. Once you know what consistency feels like and you're getting results from it, you're on a path to smoothing out your beautiful framework, the beautiful frame and foundation of the house. And now we're talking about sustainability, maintaining your results forever.

All right, you guys, that's my little spiel about quick results or sustainable results, fast results or forever results. Let's all be on the forever train. Choo choo.

All right, guys, I hope you enjoyed this podcast. It would mean the absolute world to me if you took not even three minutes of your time to go to this podcast, find the rate and review section, rate it, and write a two- or three-sentence review on how you feel about this podcast. I would appreciate that so much. It's the only way this show grows. I'm not running ads for this. I'm not doing anything special to run the show. You guys make this show grow.

So I appreciate that rate and review so much, because every single time you do that, it's more likely this podcast will be put in front of somebody else who may be in the same shoes you are, or were, and it could help them. That's why I do this podcast: to reach as many women as possible with this message. In some way or another, I hope their whole journey gets changed by the messages here on the podcast, and you can help do that. So I appreciate y'all. I'll see you in the next podcast.

Real quick: the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals and feel insanely confident. The only way we can do that is if you rate, review and share this podcast. So the single thing I ask you to do is leave a review. It will take you 10 seconds, it will mean the absolute world to me, and it may change the world of someone else.