I Shed 20 Pounds Using This 3-Step System (And Kept It Off for 8 Years)
Richa Prasad, a wellness coach and co-founder of Viva Fit, transformed her health after years of frustration with failed diets and fitness programs. Despite spending over $20,000 on various approaches, Richa found herself stuck in a cycle of unsustainable habits—until she developed her own three-step system. This method not only helped her shed 20 pounds but has also kept the weight off for more than eight years. Through personalized, practical strategies, Richa overcame the challenges many of us face in our weight loss journeys. Her story offers valuable lessons on the importance of sustainable habits, body composition, and a clear action plan for lasting success. Here's how she achieved her goals and how you can too, along with expert insights from registered dietitian Lacy Puttuck.
Richa's Rocky Road to Fitness
Before becoming a wellness coach, Richa was far from the picture of health she is today. "I had come out of the doctor's office for the fourth time after experiencing shortness of breath and other unexplainable symptoms for months," she recalls in her video. Frustrated with medical professionals who seemed unable to help, Richa turned to Google and discovered that her diet might be the culprit. This realization set her on a path to transform her health, but it wasn't an easy journey.
"I didn't know that finding a coach who puts me first isn't a quick Google or Yelp search away," Richa admits. She cycled through personal trainers who pushed her too hard or focused on aesthetic goals she didn't care about and nutritionists who prescribed rigid meal plans that didn't suit her tastes or lifestyle. "Do you think any of this was going to last for me? Hell no!" she says. It was only after three years of trial and error that Richa finally reached her goals and realized the power of sustainable habits tailored to her individual needs.
RELATED: 6 Signs Your Body Needs More Nutrients
The Knowledge-Action Gap
"We don't have a knowledge problem. We have an execution problem," says Richa in her video. She points out how often we know what we should do but fail to follow through, whether it's avoiding that slice of pizza or skipping the gym. This gap between knowledge and action is what led Richa to develop her "badass body boss system."
The Three-Step Approach
Richa's system consists of three key steps: Base, Target, and Strategy (BTS).
1. Establishing Your Base
Understanding your starting point is crucial, but it's not just about your current weight. Richa emphasizes in her video the importance of knowing your body composition: "Our weight equals not just fat, but also lean mass."
Lacy Puttuck adds, "Skeletal muscle is metabolically active and burns a great amount of energy even at rest. By increasing and maintaining muscle mass, your overall calorie burn is higher. This higher calorie burn makes keeping fat off more successful."
Richa recommends using a body fat tracker to break down your weight into fat versus lean mass. This data helps you avoid the "skinny fat" trap and ensures you're losing fat, not muscle.
2. Setting Clear Targets
"Having a clear goal" is the second part of the base step, Richa explains in her video. This involves setting nutrition targets that fit your lifestyle, not the other way around.
Lacy Puttuck supports this approach, saying, "Current research supports 1.5-2 grams of protein per kg of body weight for maintaining muscle mass during weight loss."
Richa recommends using a calculator to determine your ideal calorie deficit and protein intake. She suggests aiming for a mild 11-15% calorie deficit and adding a daily water target to help manage hunger.
3. Developing a Strategy
The final step in Richa's system involves creating a plan to overcome common obstacles. "Everyone has a plan until they get punched in the face," she notes, emphasizing the importance of preparing for challenges.
Richa suggests spending five minutes daily reflecting on your behaviors and planning how to redirect yourself from potential slips. She also stresses the importance of not overcompensating for off-track days, as this can lead to a cycle of extreme behaviors.
RELATED: 12 Expert Tips to Shed 10 Pounds Before the Holidays
Tracking Progress and Making Adjustments
Richa, in her video, recommends weekly check-ins using the body fat tracker and adjusting your approach based on your outcomes, actions, and reactions. She emphasizes that sustainable weight loss isn't just about the numbers on the scale but also about managing hunger, cravings, and overall well-being.
The Importance of Lifestyle Changes
Lacy Puttuck highlights the significance of long-term habits: "Adopting healthy habits needs to include cooking meals at home and avoiding unnecessary calories. Many times, we consume snacks and calories that exceed our metabolic rate. Over time, this will cause fat mass to be gained back."
RELATED: 10 Natural Ways to Lower Stress Levels Now
Last Word
Richa's journey in her video from "skinny fat" to sustainable fitness demonstrates that with the right approach, anyone can achieve their weight loss goals. By focusing on body composition, setting realistic targets, and developing strategies to overcome obstacles, you, too, can create lasting change.
As Richa says, "You have no doubt heard the saying knowledge is power. I disagree. Knowledge is only powerful if you use it, if you act on it." It's time to bridge the gap between knowing and doing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
