T.H.R.I.V.E Fundamental Process To Lose Weight Keep It Off

T.H.R.I.V.
E
The Fundamental 6-Step Process To Weight Loss
Without Calorie Counting Or Intense Cardio
BY HANIYA MAHMOOD
Holistic Weight Loss &
Ayurvedic Health Coach
ABOUT ME
I'm Haniya, a Holistic Weight Loss and
Ayurvedic Health Coach. My journey started
in the field of personal training and nutrition
because of my desire to lead and inspire
other women to get the results I had gotten.
But after my third child at age 36, I realized
that what worked for me before, no longer
worked for me.
I also noticed that just because someone is fit and healthy looking, it
doesn't mean that their internal mental or physical health is optimal.
As a mother of 3 young boys and a weight loss coach desiring massive
long lasting transformations for my clients, I needed an all-round
solution to weight loss and good health. For us to thrive, we all have to
feel good, have energy, enjoy our food AND be excited about life. This
led me to learn different modalities of holistic health including Ayurveda
which I now implement in my client transformational programs which
gives them BIG weight loss results without intense cardio or calorie
counting.
What's important to understand is that no one can get results unless
they have a fundamental process to it.
So today I am sharing that process with you so you can get on track for
losing the weight and keeping it off!
xoxo, Haniya Mahmood
©2023 All rights reserved to Healthy Haniya

WHAT'S Inside
01
INTRODUCTION
4 reasons why you shouldn't set weight loss goals
according to the scale
02-03
THE 3R APPROACH
Reframe, Remember & Regulate for losing weight and
keeping it off
04-25
HOW TO T.H.R.I.V.E AND LOSE

WEIGHT
The fundamental process to help you lose weight
without gaining it back with no calorie counting or
intense cardio. BONUS Trackers included in this
section
26-29
WEIGHT LOSS ACTIVATION

The ultimate masterclass to guide you in emotional
healing and stress management - supporting you to
shed the extra weight

1
4 REASONS WHY YOU SHOULDN’T

SET WEIGHT LOSS GOALS

ACCORDING TO THE SCALE

Unlike others in my industry, I don’t go by the method of “lose 10kg
in 3 months” type of goal. This is why I believe that it's not ideal to
set weight loss goals according to the scale :
Everyone has a different rate and way of losing weight.
1 Plus, just because you lose Xkg, does it mean you keep it off?
What's more important? The number of kg you lose in a given time or
the fact that whatever you lose, you don't gain back?

Some people may lose 5 kg in 3 months which would be great, and

others could lose 10kg - so if we want to give a number, we can
2 cautiously give a range instead (e.g. 3-7kg). This range depends on your
starting point and how much excess weight you have.

BMIs aren’t very relevant because they don’t give the whole story. They
don’t take into account muscle mass, bone mass or body constitution.
Ultimately, we all know when we are overweight and we have to learn to
3 trust ourselves and tap into the inner wisdom of our bodies to see what
our happy and healthy zone is, we really don’t need a number to tell us
that.

10 people can weigh the SAME and have the same height but their
bodies may look completely different due to different body
4 constitutions (this is an Ayruvedic approach to 'body type') as well as

differences in muscle mass, bone mass, water weight and fat mass.


2
THE 3R BELIEF
SYSTEM
The 3R belief system is the core of the fundamental beliefs to
support you in your sustainable weight loss transformation.
REFRAME
Reframe the way you see your body, your food
and your life.
REMEMBER
Remember our physical is integrated with our mental
and emotional selves.
REGULATE
Regulate your digestion via the food you eat, the
lifestyle you have AND the way you think.

3
3R IS THE CORE OF
HOW TO T.H.R.I.V.E
How to T.H.R.I.V.E
Process
3R Belief
System

4
HOW TO
T.H.R.I.V.E
The 6-Step Process To Losing the Extra
Weight and Keeping it Off


5
HOW TO
T.H.R.I.V.E
"T" : Track & Tweak

Use a diary or an app for tracking, whatever
you are most comfortable with.
Observe and take notes of how things are
going, even the smallest changes matter,
such as sleeping better, feeling more relaxed,
having less bloating.
It’s fine to track your weight, but in that case,

also track your body measurements and take
monthly progress photos because the weight
on it’s OWN doesn’t give the whole story.
Tweaking implies that if something doesn’t

seem to be working for you, you make
modifications.
For example, you have signed up for Zumba
but you realize it’s really not your thing, so
leave it and try something else.
Tracking and Tweaking is so vital because it

builds massive awareness about who we are
as a person.

6
FOOD DIARY - BUILDING AWARENESS ABOUT OUR PATTERNS

DATE / DAY OF THE WEEK
MENSTRUAL CYCLE DAY
TIME OF REASON FOR

FOOD ITEM PORTION SIZE
CONSUMPTION EATING
Examples of "reasons for eating" : hungry, sad, nervous, angry, excited I had a craving for sweet,
i didn’t want to waste my kid's leftover etc.

7
EXERCISE DIARY
WEEK DATES :
DAY OF THE
TIME EXERCISE TYPE DURATION
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

8
TRACK & TWEAK

MARK THE DATE AND COMMENT/TWEAK IF NECESSAY

9
BODY MEASUREMENT
BEFORE AFTER
DATE: DATE:
WEIGHT: 1 WEIGHT:
1 NECK 1 NECK
2
2 CHEST 2 CHEST
4 3
3 LEFT 3 LEFT
ARM ARM
5
4 RIGHT 4 RIGHT
ARM ARM
6
5 WAIST 5 WAIST
6 HIPS 6 HIPS
7 LEFT 8 7 7 LEFT
THIGH THIGH
8 RIGHT 8 RIGHT
THIGH THIGH
10 9
9 LEFT 9 LEFT
CALF: CALF:
10 RIGHT 10 RIGHT
CALF CALF

10
HOW TO
T.H.R.I.V.E
"H" : Habits
Work on developing positive habits because it
is a key element to successful weight loss.
Habits in how you think, how you eat, how you
sleep, everything!
I highly encourage adopting BUILD-UP habits;

which means you start off small and then
build up that habit as you build up your
confidence.
For example, you start exercising 20min 3x a

week for 6 weeks, then increase the
duration/frequency to 30min 4x a week.
I have shared 3 lists of positive habits

(beginner, intermediate, advanced) that you
can use as inspiration for habits you can start
incorporating.
here is also a habit tracker to help you stay

T
in track with your new wellness habits. Of
course, you can always tweak a habit as you
progress and learn more about yourself

11
60 POSITIVE LIFESTYLE HABITS

FOR YOU TO TAKE INSPIRATION FROM & IMPLEMENT IN YOUR DAILY ROUTINE
You can pick and choose the habits

which are a good fit for you or you can
get inspired from the lists and create
your own.
Please note that each individual is

unique and these lists are generalized
so please use your common sense to
see what would be suitable for you.
Many factors play a role, such as age,

occupation, illnesses, and environment.
I have purposely not included food
recommendations because in the
Ayurvedic approach, we have to look at
a person in their individuality before
giving advice on specific foods.
Now, what are you waiting for? Get

inspired and start creating your habits in
order to build the amazing life you
deserve!

12

20 BEGINNER LEVEL HABITS

1. Wake up a little bit before you need to and mentally get ready for the day.
2. 2 min of light stretching (intuitively) after waking up in the morning.
3. 5 min of deep breathing in the morning on an empty stomach.
4. Schedule 60min of intentional exercise a week (e.g. 3 x 20min walks).
5. Practice mindfulness and gratitude in whatever you eat.
6. Join a beginner yoga class once a week.
7. Be in bed at the latest by 11pm.
8. Try a new activity once a month (active or non).
9. Reduce intake of soft drinks and sugary drinks (includes juices) by 50%
(e. g. if you have 1 every day, have 1 every other day or reduce portion by
half).
10. Reduce intake of processed snacks and meals by 50%
11. (e.g. if you have 2 packets of chips daily, have 1 instead).
12. Reduce intake of sauces e.g. dressings, ketchup, mayonnaise,
creamy/oily pasta or curry sauces) ones by 50% .
13. Think of ways you can create healthier substitutes for the food you like
(e.g. crispy roast potatoes instead of French fries, a little darker chocolate
instead of milk).
14. Limit your processed snacks to 1 salty and 1 sweet one a day.
15. Reduce the amount of oils/fats you use in your cooking (i.e. start
measuring!).
16. Reduce the amount of hard cheeses (e.g cheddar) you consume by 50%.
17. Have a healthy cooked vegetable side dish for one of your meals.
18. No more breakfast cereals.
19. Reduce mindless scrolling (e.g. put a timer for 20min per sitting).
20. Read one book a month (any topic/novel of your interest).

13

20 INTERMEDIATE LEVEL HABITS

1. Expose yourself to 10min of sunlight upon waking up .
2. Practice 10min of sitting in stillness/meditation.
3. Gofor a 30min walk or light exercise on. an empty stomach.
4. Give a 10hr break between dinner and breakfast.
5. Limit to 1 outing of junk food a week (e.g. pizza, burger).
6. Don't stay seated for more than 30min at a time.
7. Engage in 150min moderate intensity exercise a week (eg. 5 x30min brisk
walking).
8. Engage in 75min of intensity exercise a week (eg. 2 x40min zumba
classes).
9. Flexibility/mobility exercise 3x a week for 5min.
10. 2 x 45min a week of weight training workout.
11. No sreentime (big or small) 45min before bedtime.
12. No soft drinks or sugary drinks unless special occasion.
13. Prepare your favorite "junk food" meals at home (better quality
ingredients, less fat and additives, unprocessed.
14. No snacking in between meals and eating more during meals so you don't
feel hungry.
15. Last meal is the lightest.
16. Journaling as method to release difficult emotions.
17. Go device-free for 1 (waking!) hour a day.
18. Relax in nature 2x a week for 20min without device.
19. At least 50% of your food is plant-based (vs. animal based, includes
meats, dairy etc).
20. Before bedtime, be grateful for 5 things from your day.

14

20 ADVANCED LEVEL HABITS

1. Practice 20min daily meditation.
2. Daily Gratitude journaling
3. Daily journaling on feelings, life occurrences etc.
4. 12hr gap of not eating between dinner and breakfast (I don't recommend
16hr for everyone).
5. 45min exercise on an empty stomach in the early morning sunlight.
6. 200min moderate intensity exercise a week.
7. 45min of weight training sessions 3 to 4 times.
8. 100min of intense exercise a week.
9. Flexibility/mobility exercise daily for 7min.
10. Limit to 1x junk meal a month.
11. No screentime (big or small) 2hrs before bedtime.
12. Limit caffeine to one drink a day.
13. Park your car further away from your destination so you walk more.
14. Take the stairs instead of the lift.
15. 95% whole foods diet (this means natural and not coming from a factory).
16. 70% plant based diet.
17. Go device-free for 1 day a week.
18. Relax in nature 5x a week for 20min without device.
19. Do at least one thing daily that takes you out of your comfort zone.
20. Do two acts of service daily without expecting anything in return.

15
WEEKLY HABIT TRACKER DATE: / /
MORNING/EVENING ROUTINE M T W T F S S
MOVEMENT/WELLNESS M T W T F S S
NUTRITIONAL HABITS M T W T F S S
FEEL GOOD/ MENTAL WELL-BEING M T W T F S S

16
MONTHLY REFLECTION
J O U R N A L
DATE:
Monthly Wins How does it make me feel?
Challenges How can I improve it?
Accomplished Goal(s) Unaccomplished Goal(s) Main Goal Next Month
Habits Retained Habits Eliminated New Habits Developed

(Good & Bad)
Three things that I am most grateful for this month:
Two life lessons I learned this month:
One word that best describes this month:

17
HOW TO
T.H.R.I.V.E
"R" : Reward
Rewarding yourself doesn't necessarily mean eating cake or buying
new clothes although that is perfectly fine if it something that you
really want! I am referring to our system of internal reward.
Did you know that our brain is wired in a way that we FEEL GOOD
about our accomplishments even if no one around us gives us a
high 5 for it?
Think about it: How did you feel about yourself the last time you
committed to a good habit and actually stuck with it? Did you need
someone to praise you for you to feel that way? Sure, praise is great
but chances are you felt great about yourself anyway.
So, in order to keep a good momentum in your weight loss journey,

remember to connect to this internal reward system. This will help
you to keep that fire going.
Celebrate your wins and your commitments. Develop that feel good
factor about what you’ve done for yourself. Ponder on your
progress, on what you’ve achieved even if it’s “something small”
because remember we never reach big things without completing
the small things first.

18
THINGS I AM PROUD OF:

DATE
DATE
DATE
DATE
DATE
DATE
DATE
DATE
DATE

19
HOW TO
T.H.R.I.V.E
"I" : Intention
WHY are you making the effort to reach
your goals in the first place?
Is it because you want to age without

health problems?
Are you tired of being breathless and
wish you had more energy to enjoy your
time with your kids?
Ponder and journal often about your

WHY so you get really familiar with it
and it becomes an intrinsic part of who
you are.
To be grounded in your WHY is an

essential aspect to successful weight
loss, especially in the challenging
moments.

20
WHAT'S MY WHY?
The most important reasons why I need to lose weight and get healthy
are :
This is how my life transforms as I take care of my health:

21
HOW TO
T.H.R.I.V.E
"V" : Visualization
Very few people know this one and you’re about to learn something
super powerful.
The mind is an extremely powerful tool to reach your weight loss

goals. From the get-go, I guide my clients to close their eyes and
visualize themselves in their future self, the one they are working to
become.
How do they want to be feeling? How do they want to be looking?

What is their body language? What are their facial expressions?
The morning when you wake up and the evening as you go to bed,
are great times to do this, even if it is 1 minute.
KEEP doing it regularly because the more you do it, the more
familiar you are becoming with that self you want to become and
the easier you will lose weight. It’s about merging towards that
future version of ourselves.

22
3-Step Weight Loss

Visualization Process
NE
O
P
E
Sit UP right with your feet planted on the ground or lie down
ST
with your back straight against the surface
Put your right hand on your lower abdomen and your left
hand on your heart. take 5 slow deep belly breaths - in and
out through your nose
ST
In your mind, picture a door that you are
EP
opening and on the other side, you will see
T
W
yourself in the physical state that you are
O
working towards:
How do you look? What are you wearing?
What are you doing? Who are you with?
What expressions do you have on your face?
Really pay attention to the details
E E
T HR Step into that version of yourself for a few moments.
P What does it feel like? Spend a few moments and
E
experience yourself from the eyes of the future version

ST
of yourself - really feel into it.
When you've completed the exercise, step out of the

new you, come back to this side of the door, open your
eyes.
Take that feeling with you with the rest of your
day/night and watch the magic happen

23
HOW TO
T.H.R.I.V.E
"E" : Enjoyment
Last but not least, it’s super important to make your weight loss
journey enjoyable.
You will have higher chances of succeeding as well as more life

satisfaction - and a more pleasant person to be around! This
doesn’t mean that every second has to be enjoyable (positive
change does come with a bit of discomfort), but overall, it’s
important to make the process enjoyable.
HOW? By embarking in a journey that is aligned with who you are.

Step into your most authentic self, do things you love to do, lose
weight in a way that feels natural to you.
That is exactly what I offer.

Click here to book your free discovery call if you want to know
more.

24
THINGS I REALLY ENJOY

25
CONCLUSIONS
Congratulations ! You have now completed your education on the
T.H.R.I.V.E fundamental processes to lose weight in a sustainable
way without gaining it back.
There are 6 important points I want to make before closing:

1. Take responsibility for your life and your health. The moment
we stop the blame game, we start winning.
2. Weight loss and good health are a process of commitment.
Only when you commit to your daily practices, will you start
seeing results. It's a seed you have to keep watering or else it
doesn't grow.
3. Start off with small and doable targets so you don't quit from
overwhelm.
4. The more you stick to your targets, the more confidence you
gain and you can progressively move on to higher level habits.
5. Weight loss is never just about weight loss. It's about your
LIFE. When things start falling into place in one area, it impacts
all the rest positively.
6. Trust yourself and believe that you can achieve your goals and
you most definitely WILL.
I'm super excited for you and can't wait to hear about your
progress and wins!
Click HERE if you wish to send me a review of this e-book. I would

be most grateful for it!
Haniya
Much love,

26

As a Holistic Weight Loss &

I have helped my clients lose weight without
restrictive diets or strenuous workouts, through
emotional regulation, shifting their thought
processes and transforming their relationship with
food & their body.
I’m amazed because I feel like I’m making much less effort than I
have in previous years yet seeing more better results than I ever
have!
Alhamdulillah glad to say that I have managed to lose 5 kgs. It

doesn't physically look like it yet but I can feel the difference in my
clothes, I'm in a better mental state and more positive overall and
slowly working my way towards feeling less overwhelmed.
My life isn't centred around food anymore, it's not a focus of my

day. I'm eating so much better but I'm not actually obsessing
about it. I obviously still enjoying eating different foods, but I can
sit and relax with friends without having to centre it around a
meal or treat.

27
WEIGHT LOSS ACTIVATION

MASTERCLASS
F.L.O.R.A Method:
5 simple steps to Emotional
Healing by Haniya
Do you struggle with emotional eating?

Do you struggle with sticking to healthy habits because
of your emotional state?
Do you get upset by people's remarks and wish you
wouldn't be bothered by them?
Do you acknowledge that you are holding onto stuff
from the past but don't know how to let go?
If you said yes to any of the above, this is the perfect
masterclass for you!
SIGN UP HERE

28
NOT SURE WHERE TO START?

eady to take the next steps in your weight loss journey?
R
A journey that:
is aligned and customized to you
shows you how to lose weight without deprivation
teaches you how to eat in a way that is suitable to
your unique self
heals your physical symptoms via a holistic Ayurvedic
approach
empowers you to feel your best in your body and mind
allows you to live your best life
BOOK A FREE DISCOVERY CALL

29
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T.H.R.I.V.

xoxo, Haniya Mahmood

©2023 All rights reserved to Healthy Haniya

HOW TO T.H.R.I.V.E AND LOSE

WEIGHT LOSS ACTIVATION

©2023 All rights reserved to Healthy Haniya

4 REASONS WHY YOU SHOULDN’T

ACCORDING TO THE SCALE

Everyone has a different rate and way of losing weight.

Some people may lose 5 kg in 3 months which would be great, and

Ultimately, we all know when we are overweight and we have to learn to

4 constitutions (this is an Ayruvedic approach to 'body type') as well as

©2023 All rights reserved to Healthy Haniya

©2023 All rights reserved to Healthy Haniya

©2023 All rights reserved to Healthy Haniya

©2023 All rights reserved to Healthy Haniya

"T" : Track & Tweak

It’s fine to track your weight, but in that case,

Tweaking implies that if something doesn’t

Tracking and Tweaking is so vital because it

©2023 All rights reserved to Healthy Haniya

FOOD DIARY - BUILDING AWARENESS ABOUT OUR PATTERNS

TIME OF REASON FOR

©2023 All rights reserved to Healthy Haniya

©2023 All rights reserved to Healthy Haniya

TRACK & TWEAK

©2023 All rights reserved to Healthy Haniya

©2023 All rights reserved to Healthy Haniya

I highly encourage adopting BUILD-UP habits;

For example, you start exercising 20min 3x a

I have shared 3 lists of positive habits

﻿ here is also a habit tracker to help you stay

©2023 All rights reserved to Healthy Haniya

60 POSITIVE LIFESTYLE HABITS

You can pick and choose the habits

Please note that each individual is

Many factors play a role, such as age,

Now, what are you waiting for? Get

©2023 All rights reserved to Healthy Haniya

60 POSITIVE LIFESTYLE HABITS

20 BEGINNER LEVEL HABITS

©2023 All rights reserved to Healthy Haniya

60 POSITIVE LIFESTYLE HABITS

20 INTERMEDIATE LEVEL HABITS

©2023 All rights reserved to Healthy Haniya

60 POSITIVE LIFESTYLE HABITS

20 ADVANCED LEVEL HABITS

©2023 All rights reserved to Healthy Haniya

WEEKLY HABIT TRACKER DATE: / /

FEEL GOOD/ MENTAL WELL-BEING M T W T F S S

©2023 All rights reserved to Healthy Haniya

Monthly Wins How does it make me feel?

Challenges How can I improve it?

Accomplished Goal(s) Unaccomplished Goal(s) Main Goal Next Month

Habits Retained Habits Eliminated New Habits Developed

Three things that I am most grateful for this month:

Two life lessons I learned this month:

One word that best describes this month:

©2023 All rights reserved to Healthy Haniya

So, in order to keep a good momentum in your weight loss journey,

©2023 All rights reserved to Healthy Haniya

THINGS I AM PROUD OF:

here is also a habit tracker to help you stay