How Small Habits Compound Into Fat Loss Results Over Time

Nikkiey: Hey everyone, Nikkiey here with WarriorBabe. In this video, you are going to learn exactly how your daily habits, either good or bad, matter way more than how fast you want to achieve X amount of fat loss or completely change your body composition. I'm going to break it down so that you know exactly what to focus on instead of what not to, and how you can begin to replicate this type of mindset in your own fitness journey as well.

So if you stay until the end of this video, you are going to know all of my secrets, all that I have learned, and how I've implemented these mindset strategies with over 10,000 women who have been able to reach their desired goal of being toned and changing their body composition. So get ready and enjoy. Before we dive into this, please smash that like button. I seriously appreciate all of you who do that.

Alright, you guys know what's so crazy? We convince ourselves that massive success, massive change, requires this massive action. Like, we need to nail everything required of us today to have massive success in X amount of time. With our goal of achieving fat loss or changing our body composition and getting toned, we put so much pressure on ourselves to make these insane changes insanely fast. Like, I have a vacation in 60 days, can I achieve X amount of weight loss by then? Or, well coach, in what time do you think I can achieve X amount of body fat percent drop? Or, my son's getting married in two weeks, can I lose 20 pounds?

So many of us are focused on these end results, these one-off transformations, and yet have never mastered the habits needed to achieve these results in a sustainable and realistic way. Our habits are the compound interest of our self-improvement. The effects of your habits multiply as you repeat them, good and bad. They seem to make little difference on any given day, but the impact they deliver over the months and years can be freaking enormous. It's only when we look back two, five, and even ten years later that we see the value of good habits and the cost of the bad ones.

But this concept of looking back two, five, and even ten years, and the impact your habits can deliver, good or bad, is so freaking hard for so many to grasp. Because we often dismiss the small changes we make day by day, because they don't seem to matter so much in the moment, right? If you go to the gym three days in a row, you're still out of shape. Or if you track macros for one month, you may still look the same. We make a few changes, but the results never seem to come quickly, and so we slide back into our previous routines. Am I right? Guys, smash the like button if you've done that before.

You slide back into old habits, the habits that got you to where you were previously. It's not working after one to two weeks? Fuck it. Even one to two months? Fuck it. Go back to my old ways. A very small shift in that direction, letting bad habits sink back in, can lead to a very meaningful change in your destination, and most importantly, a delayed or totally elongated change in the time it takes you to reach your end results.

So here's a quote from the book Atomic Habits, where a lot of what I'm talking about right now is coming from, and write this down: making a change that is 1% better or 1% worse seems insignificant in the moment, but over the span of moments that make up a lifetime, these differences determine who you are and who you could be.

So if you overeat or indulge one time, but let that turn into two weeks or four months, that will determine who you are and what your results could be. Now, if you stay on track, being consistent the majority of the time, that will determine who you are and what your results could be.

Guys, our success is the product of our daily habits, not of these one-off transformations. Right now, it does not matter how successful or unsuccessful you are. Awesome, great, you hit all your planned workouts this week. Or, oh wow, you messed up on macros today. What matters is whether your habits are putting you on the path to success. Are you consistently hitting your workouts every month? Even if you mess up with macros, do you wake up and try to do better the next day?

You should be far more concerned with your current path and your habits than with your end results. If you want to achieve fat loss and tone up, but you aren't giving your macros a fair shot, then you're on a bad path. If you want to achieve fat loss and tone up and you're consistently showing up daily, then you're on the path toward your goals, even if you are moving slower than you'd like. Please understand this.

You get what you repeat. The positive habits you do today and tomorrow will compound on each other just as much as the negative ones will. And in 6 to 12 months, you can understand what your results will be like, depending on how positive or negative your habits are toward the goals you want to accomplish. Okay? Showing up consistently will guarantee you results of some sort in 6 months. Showing up sporadically will guarantee you results in double that time. Smash the like button if all of this is making sense.

I want to share an analogy from Atomic Habits, and I will link the book below so you can have access to it. This is how progress works. Imagine you have an ice cube sitting on the table in front of you. The room you are in is cold, and you can see your breath. It's currently 25 degrees. Then, ever so slowly, the room begins to heat up. 26 degrees, 27, 28. The ice cube is still on the table in front of you. 29 degrees, 30, 31. Still nothing has happened to the ice cube. Then, bam, 32 degrees, and the ice begins to melt.

A one-degree shift, seemingly no different from the temperature changes before it, has unlocked a huge change in that ice cube. Breakthrough moments are often the result of previous actions which build up the potential that unlocks these major changes. Habits appear to make no difference until you cross a critical threshold and unlock a totally new level of performance.

Look, you guys, along all of your journeys, there is always a valley of disappointment. You expect to make progress in a linear fashion, and it's frustrating how minimal the change can seem during the first couple of days, weeks, and even the first couple of months. How many of you feel like sometimes you just aren't going anywhere, like you aren't making any progress? Hit that like button for me if that's you. This is literally the hallmark of any compounding process. The most powerful results are delayed.

You need to get obsessed with delayed gratification and get rid of the instant kind: put your body into a freaking microwave, and in 30 seconds, out pops a toned body. That type of gratification. Okay? This is why it's so freaking hard to build habits that last. People make a few small changes, fail to see a tangible result, and decide to stop. You think, I've been tracking my macros for four weeks, so why am I not seeing any changes in my body?

And once this thinking takes over, it is so easy to let go of the good habits and let them fall apart. But in order to make a sustainable, meaningful difference, you have to persist with your habits until you break through. Okay? Complaining about not achieving results despite working hard is like complaining about the ice cube not melting when you heated it from 25 to 31 degrees.

Look at it this way. The work you are putting in is not and was not wasted. It's just being stored. All of that action happens at 32 degrees. When you break through to this point, your friends or family will call your success an overnight success. Okay? Everybody around you only sees the most dramatic results, and it's the same thing with social media and being on Instagram, rather than all of the work that preceded it. But you need to understand and accept that it's the work you did over time, when it seemed like you weren't making any progress, that makes the results you're experiencing today possible.

And change can take years for all of this to happen. It all compounds. And guys, this type of change requires insane patience on your end.

In conclusion, our habits are the compound interest of our self-improvement. Okay? Think back one year and see what habits have gotten you here today. Our success is the product of our daily habits, not of these one-off transformations. Be far more concerned with your path than with your end results. You get what you repeat. Everything you do, good or bad, compounds on itself. Breakthrough moments are often the result of many previous actions which build up the potential that unlocks the major change you're going to see in your body. And the work you're putting in is not and was never wasted. It's just all being stored.

Guys, mindset is a big part of what we teach inside the WarriorBabe programs. Get a sneak peek by checking out our programs, which are linked below in the description. Thanks so much for tuning in to today's video. I hope it brought you tons of value and tons of aha moments. Please let me know if it did in the comments below, and make sure you subscribe to this channel to know when more videos like this drop. I'll see you next time.