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Breaking the Scale Stall:  Why your Weight Loss Plateau Isn't your Fault (And What to do About it) Feeling frustrated because the scale won't budge despite doing everything right? You're not alone! In this episode, I dive deep into the real reasons behind weight loss plateaus and why they're actually a normal part of your weight loss journey—not a sign of failure. As someone who's maintained a 30kg weight loss for 23 years and coached hundreds of women through their own transformations, I see this plateau frustration constantly. The truth is, most plateaus aren't about your food choices or lack of willpower—they're about your body doing exactly what it's designed to do. in this episode I share the surprising number one cause of weight loss plateaus (hint: it's not what you think!), walk you through a complete checklist of plateau triggers, and give you actionable strategies to break through that stubborn scale stall. Plus, I'll teach you the mindset shifts that separate successful long-term weight loss maintainers from chronic dieters. Whether you're following a low carb diet, keto lifestyle, or any sustainable eating plan, this episode will help you understand your body better and give you the tools to keep progressing toward your weight loss goals. What You'll Learn In this episode, I'll teach you: Why weight loss plateaus happen and why they're completely normal (it's your body's natural protective mechanism, not your failure) The 7 most common plateau triggers including hormones, stress, sleep, and the weekend effect that sabotages your progress The surprising #1 cause of plateaus that most people never consider—and it's probably affecting you right now How your menstrual cycle impacts fat burning and why certain times of the month make weight loss nearly impossible The metabolism-slowing effects of alcohol and why even one glass can stall your progress for days Why your bedtime matters for fat loss and how missing those pre-midnight hours affects your body's ability to burn stored fat The weekend weight loss trap that keeps you stuck in the same weight range week after week Practical plateau-busting strategies you can implement immediately to get the scale moving again The crucial mindset shifts that separate long-term weight loss success from chronic diet failure How to identify what's in your control versus what you need to simply be patient with during plateaus Key Moments The Plateau Mindset Trap I explain why plateaus aren't really about food—they're about what happens in your mind when results slow down. This is where most people hand over their power and quit, but it's actually the defining moment that separates successful weight loss maintainers from chronic dieters. The Menstrual Cycle Connection I break down exactly how hormones affect fat burning throughout your cycle. From day 1 until ovulation (days 10-14), your body naturally wants to hold onto fat. Understanding this pattern can save you from unnecessary frustration and self-sabotage. The One-Glass Rule Studies show that just one glass of alcohol can slow your metabolism for up to three days. If you're already dealing with a slow metabolism and stubborn scale, this could be the simple fix you need. The Habit Plateau The biggest plateau cause that no one expects—your body adapts to your routine. We're creatures of habit, but your metabolism catches up to predictable patterns. I share how I use three-day fat loss acceleration protocols in my Academy program to keep bodies guessing. The Weekend Weight Bounce If you're good Monday through Friday but sloppy on weekends, you'll stay exactly where you are. I explain the weekend effect and how it creates a frustrating cycle that exhausts your motivation. The Power of Patience vs. Action I teach the difference between productive patience and passive waiting. When to be patient with your body's natural processes versus when to take action and shake things up. The "What's in My Control" Framework My go-to method for breaking through plateaus—systematically going through every possible factor and focusing your energy only on what you can actually influence. The One Meal Shake-Up Strategy Why changing just one meal can be enough to kickstart your metabolism again. I give specific examples of simple swaps that break your body out of predictable patterns. The One Action You Can Do to Start Now Shake up just one meal today. Right now, look at your food plan and identify one meal you've been eating consistently—same food, same time, same routine. Today, I want you to completely swap it out for something different while staying within your low carb or healthy eating framework. Examples: If you always have eggs for breakfast → switch to a protein shake If you always have a big salad with meat for dinner → try Greek yogurt with low carb cereal If you eat dinner at 7 PM every night → eat it at 4 PM and fast until morning If you always have the same lunch → have your breakfast foods for lunch instead The goal isn't perfection—it's disruption. Your body thrives on predictability, but for continued fat loss, we need to keep it guessing. This one simple change can be enough to break the pattern and get your scale moving again. Why this works: Your metabolism adapts to routine. When you do the same things at the same times every day, your body becomes efficient and stops working as hard to burn fat. One unexpected change signals to your body that it needs to stay metabolically flexible. Remember: This isn't about restriction or punishment—it's about strategic variety. Make the swap, notice how easy it is to change things up, and feel your sense of control returning. You've got this! Ready for more plateau-busting strategies? Sign up to my weekly newsletter and you will get by 3-day Reset Plan - it's specifically designed to shake up your routine and get your metabolism firing again. The only way you fail is if you quit, so let's keep going together! CLICK HERE TO SIGN UP FOR THE 3-DAY RESET PLAN

Party-Proof Your Weight Loss - The Social Survival Guide Social events don't have to sabotage your weight loss goals! In this episode of the Why Weight Podcast, I share my proven strategies for navigating parties, dinners, and gatherings while staying on track with your weight loss journey. If you've ever felt anxious about upcoming social events or found yourself derailed by weekend parties, this episode is for you. I break down exactly what to do before, during, and after any social occasion so you can enjoy yourself without compromising your progress. As someone who has maintained a 30-kilo weight loss for over 23 years, I understand the challenges of balancing social life with weight loss goals. These aren't theoretical tips - they're the exact strategies I use and teach my clients to successfully navigate social eating situations. Whether you're dealing with office parties, family gatherings, restaurant dinners, or birthday celebrations, you'll walk away with a complete game plan that builds confidence and keeps you moving toward your weight loss goals. What You'll LearnIn this episode, you'll discover how to: Set yourself up for success before any social event with strategic meal planning and mindset preparation Navigate food and alcohol offers without feeling deprived or awkward in social situations Use proven scripts and responses when people pressure you to eat or drink off-plan Make mindful food choices at parties and gatherings while still enjoying yourself Handle post-event recovery to protect your weight loss progress and momentum Plan your alcohol strategy to avoid the common trap of lowered inhibitions leading to overeating Stay focused on socializing rather than food as the main event attraction Bring the right dishes to potluck events that support your low carb lifestyle Avoid the grazing trap that makes portion control nearly impossible at buffets Protect your home environment by not bringing tempting leftovers back with you Key Moments The Reality Check on Social Weight Loss I explain why isolation isn't the answer to weight loss success, referencing how many people still struggled during lockdown despite being home. Your weight loss journey must work in real-world social situations, not just at home. The Power of Pre-Event Decision Making Before any social event, decide your goal: Do you want to wake up feeling proud and in control, or are you choosing to let loose and accept the scale consequences? Both choices are valid when made intentionally. Strategic Food Planning for Different Event Types I share specific strategies for restaurant visits (check menus online), catered events (ask about the menu), and potluck gatherings (bring protein-rich dishes like chicken nibbles or deviled eggs that everyone loves). The Protein Pre-Loading StrategyNever arrive at a social event hungry. I recommend having a protein shake, boiled eggs, or cheese beforehand to take the edge off and prevent impulsive food choices. Alcohol Decision Framework Alcohol lowers inhibitions faster than anything else, making it the biggest threat to your food choices. Decide in advance: Will you drink? Limit to one glass? Or be the designated driver? The Food Table Avoidance Technique One of my most effective strategies: stay away from the food table entirely. If it's out of sight, it's out of mind. I literally turn my back to avoid visual triggers that start emotional eating. Script Library for Social Situations I provide word-for-word scripts for declining food ("I'm not hungry right now") and alcohol offers ("Doctor's suggestion to skip alcohol"). The key is deflecting without explaining your weight loss journey. The 20-Minute Rule for Seconds When you do eat, use a small plate, fill it once, and walk away. Wait at least 20 minutes before considering seconds to let your satiety signals kick in. Post-Event Protection Strategies Never take home leftovers unless they fit your eating plan. If pressured to take food, accept gracefully then give it away immediately to protect your home environment. Learning from Imperfection Every event is practice for your eating plan. Focus on what worked, what didn't, and what to do differently next time rather than picking apart every decision with regret. One Action You Can Take to Start Now Think ahead to your next social event - whether it's this weekend or coming up soon. Take just a few minutes right now to walk through these three key decisions: Set your goal: How do you want to feel when you wake up the next day? Plan your food strategy: Will you check the menu, bring a dish, or eat protein beforehand? Decide on alcohol: Will you drink, limit yourself, or be the designated driver? Making these decisions now, before you're in the social situation, gives you a huge advantage and sets you up for success. This simple planning exercise can be the difference between a derailing weekend and one that keeps your weight loss momentum strong. Ready to take control of your weight loss journey? Download my free 5-day low carb meal plan and discover how my Foundations of Fat Loss program can help women over 35 achieve lasting results. Links in the show notes below.  

Breaking the All-or-Nothing Diet Trap: Why Your "Perfect" Plan is Sabotaging Your Success Are you stuck in the exhausting cycle of being "all in" one week and completely "off the rails" the next? You're not alone. In this episode, I dive deep into the all-or-nothing diet mentality that's keeping so many women from achieving lasting weight loss success. As a qualified nutritionist and weight loss coach who's maintained a 30-kilo weight loss for 25 years, I'm sharing why your "perfect" ketogenic diet, strict intermittent fasting, or carnivore eating plan might actually be sabotaging your long-term results. I'll reveal the hidden dangers of extreme diet approaches, why your body fights back when you lose weight too quickly, and most importantly—how to find the sustainable "middle ground" that allows you to lose weight and keep it off for life. Whether you're a serial diet starter, a perfectionist who struggles with consistency, or someone who's tired of the 'Monday restart' mentality, this episode will transform how you think about sustainable weight loss. What You'll Learn 🎯 The Psychology Behind Diet Failure Why the "I'll start Monday" mindset is destroying your weight loss goals How perfectionism and all-or-nothing thinking sabotage sustainable results The hidden stress response that makes you regain weight faster after extreme diets 🧠 Why "Perfect" Plans Backfire The truth about ketogenic diets, carnivore eating, and extreme intermittent fasting Why rapid weight loss triggers your body's survival mechanisms How social situations become diet landmines with ultra-restrictive eating plans 🔑 The Foundation Low Carb Solution My proven "middle ground" approach that doesn't feel like dieting How to create a flexible eating plan that works with your real life The strategic use of "accelerator" periods without falling off the wagon 💪 Practical Recovery Strategies How to bounce back from a slip-up without derailing your entire week The 24-hour reset technique that eliminates Monday restart syndrome Why protein is your secret weapon for stabilizing blood sugar after overeating 🎯 Long-term Success Mindset The sustainability test every woman should ask about her eating plan How to expand your "wagon" so you never fall off completely Building flexibility into your weight loss journey without sacrificing results Key Moments The Monday Restart Trap I break down why saying "I'll start again Monday" leads to weekend binges and sets you up for failure before you even begin. The Keto Contradiction While ketogenic diets can be incredibly effective for rapid weight loss, I explain why so many of my clients gain the weight back and what happens when strict plans become unsustainable. Your Body's Survival Response Discover why extreme calorie restriction and rapid weight loss actually trigger your body to store fat more aggressively when you return to normal eating. The Different Wagon Philosophy When clients tell me they "fell off the wagon," I share why the problem might not be them—it might be finding the right wagon that's big enough to stay on. Living in the Gray Zone Weight loss isn't black and white. I reveal how successful women learn to operate in the middle ground between perfection and complete abandonment of their goals. The Foundation Low Carb Framework I outline my proven three-meal-a-day approach that includes vegetables, flexible portions, and even allows for low-carb substitutes like bread and pizza. Strategic Acceleration Periods Learn how to use short bursts of stricter eating (carnivore days, keto periods) without falling into the all-or-nothing trap. The One Meal Rule Why one off-plan meal doesn't ruin everything and how to get back on track at your very next meal instead of waiting until Monday. The 24-Hour Reset Technique Instead of thinking in weeks, I teach you to focus on the next 24 hours and create daily opportunities for success. Progress Over Perfection No one who has successfully maintained significant weight loss did it by being perfect—they did it by making consistent progress and never quitting. The Sustainability Question The one question every woman should ask about her current eating plan: "Can I do this forever?" If the answer is no, it's time to find a different approach. The One Action You Can Do to Start Now Ask yourself this game-changing question: "Is my current eating plan sustainable?" Right now, honestly evaluate whatever diet or eating approach you're currently following (or planning to start). Does it feel like your "wagon" is big enough that you never have to fall off completely? Consider these sustainability factors: Can you follow this plan when eating out at restaurants? Does it work during social situations and family gatherings? Can you maintain it during stressful periods in your life? Do you feel deprived or like you're constantly fighting cravings? Would you be comfortable eating this way for the next 5-10 years? If your answer is no to any of these questions, it's time to expand your wagon. You don't need a perfect plan—you need a sustainable one. Your homework: Write down three ways you could make your current approach more flexible and realistic for your actual life, not your ideal life. Remember, the goal isn't to find the fastest plan—it's to find the plan you can stick with long enough to reach your goals and maintain them. The bottom line: Stop chasing perfection and start pursuing progress. Your sustainable plan might give you slower initial results, but if you can stay consistent, you'll avoid those devastating weight regains that send you back to square one. Ready to break free from the all-or-nothing cycle? Download my free 5-day low carb meal plan and discover how to create a sustainable eating approach that works with your busy life, not against it.  

Episode 24: Slow Down to Speed Up Your Results Are you doing everything right with your nutrition but still struggling with weight loss? The problem might not be WHAT you're eating, but HOW FAST you're eating it. In this episode, I reveal why eating speed is the overlooked factor that could be sabotaging your weight loss results and share three simple mindful eating strategies you can start using today. As someone who has coached women for 13 years, I've seen this pattern with countless clients - women who eat their entire dinner in just a few minutes and wonder why they're still hungry afterward. If you're a fast eater, this episode will be a game-changer for your weight loss journey. I'll walk you through the science behind why eating too quickly leads to overeating, poor digestion, blood sugar spikes, and weight gain. Then I'll give you three proven strategies that my weight loss coaching clients use to slow down their eating and see better results: the Stopwatch Trick, the 20-Minute Rule, and the Chew Challenge. What You'll Learn Why eating too fast is sabotaging your weight loss efforts (even if your nutrition is perfect) The shocking truth about how long it takes your brain to register fullness How fast eating leads to overeating, poor digestion, and blood sugar crashes Why people who eat quickly are more likely to be overweight and develop metabolic syndrome Three simple strategies to slow down your eating without making it complicated The connection between eating speed and emotional eating patterns How proper chewing improves nutrient absorption and reduces bloating Why mindful eating is crucial for long-term weight loss success Key Moments The 6-Minute Meal Problem I discovered I was eating my entire dinner in just 6 minutes, which explains why I always felt hungry afterward and would want to go back for seconds.  The 20-Minute Brain Delay Your brain takes 20 minutes from the start of eating to register if you're actually full. If you're finishing meals in 6 minutes or less, your brain hasn't even realized you've started eating yet. Childhood Fast Eating Patterns Growing up as one of four siblings, I learned to eat fast to get my share of treats like chips and fish and chips. Many women develop fast eating habits in childhood that carry into adulthood. The Modern Life Rush Factor Busy lifestyles have us eating between meetings, in cars, and rushing through meals. This pace of modern life has dramatically increased how fast we eat compared to previous generations. Digestion Starts in Your Mouth When you don't chew properly, you're putting too much pressure on your stomach. This leads to bloating, discomfort, reflux, and poor nutrient absorption - even if you're eating healthy foods. Fast Eating = Blood Sugar Spikes Eating quickly causes faster glucose release into your bloodstream, leading to insulin spikes that make you more susceptible to weight gain and energy crashes. The Sugar Craving Connection My terrible sugar addiction was partly caused by eating so fast that I never felt satisfied. My body craved something sweet after meals because I hadn't properly enjoyed or registered what I'd eaten. Strategy 1: The Stopwatch Trick Simply timing how long you eat and gradually increasing it by 30 seconds each time. Work up to 15-20 minutes for at least one meal per day. Strategy 2: The 20-Minute Rule After finishing your meal, wait 20 minutes before going back for seconds, dessert, or any additional food. Often you'll realize you're actually full. Strategy 3: The Chew Challenge Aim for 25-30 chews per bite. Even increasing from 10 to 15 chews makes a difference. Chew until food is almost liquid and notice the flavors and textures. The Chopsticks Hack Using chopsticks naturally slows down your eating. One popular weight loss success story involved someone eating everything with chopsticks to control portion sizes and eating speed. Screen-Free Eating Avoid screens during at least one meal per day. When you're distracted, you can't be mindful about chewing, timing, or satiety signals. The One Action You Can Start Now Time Your Next Meal The very next time you eat, look at your watch and time how long it takes you to finish your meal. If you're shocked to discover you're eating in 6 minutes or less (like I was), start increasing your eating time by just 30 seconds at each subsequent meal. Work your way up gradually until you can eat your main meal in 15-20 minutes. This simple awareness exercise will immediately show you if fast eating is sabotaging your weight loss efforts. Once you know your baseline, you can start making changes that will help you feel more satisfied, reduce overeating, improve digestion, and finally see the weight loss results you've been working toward. Remember: You might be doing everything right with your macros, meal planning, and food choices, but if you're eating too fast, you could be undoing all that hard work. Start timing your meals today and watch how this one simple change transforms your relationship with food and accelerates your weight loss results.

The Free Fat-Burning Hack most People Completely Overlook (it's not what you think) In this episode, I reveal the powerful connection between water intake and weight loss that I've witnessed coaching women for over 13 years. If you're struggling with slow metabolism, constant cravings, or weight loss plateaus, this episode will transform how you think about hydration. I break down the science behind why water is your secret weight loss weapon and share my proven strategies to make drinking water an effortless daily habit. Whether you're following a low-carb diet, dealing with hormonal weight gain, or simply want to boost your fat-burning potential, proper hydration is the missing piece many people overlook. Discover my simple water intake formula, learn which drinks actually count toward your daily hydration goals, and get my favorite habit-stacking techniques that make drinking water automatic. Plus, I share my signature mantra that helps my clients remember why hydration matters for weight loss. What You'll Learn In this episode, you'll discover: The exact connection between dehydration and weight gain - why not drinking enough water triggers stress hormones that shut down fat burning My proven water intake formula - how to calculate exactly how much water your body needs for optimal metabolism (hint: it's more specific than "8 glasses a day") The 5 ways water accelerates weight loss - from toxin flushing to appetite regulation, I explain the science behind each mechanism Which drinks count toward hydration - the truth about coffee, herbal tea, and sparkling water for weight loss 8 practical habit-building strategies - my tested techniques to make drinking water effortless, even for busy women How to check if you're drinking enough - simple body signals that tell you if your hydration supports weight loss The hydration mistakes that sabotage results - common errors that prevent women from seeing the scale move Special hydration needs for low-carb dieters - why keto and low-carb followers need different hydration strategies Key Moments My 13-year observation about water and weight loss - the undeniable pattern I've seen with every successful client Why dehydration is sabotaging your fat burning - the stress hormone connection that keeps you stuck The "metabolic oil" concept - how I teach clients to think about water's role in their fat-burning engine The hidden toxin problem - why your body stores toxins in fat and how water helps release them The hunger vs. thirst confusion - how dehydration tricks you into eating when you should be drinking My personal water intake calculation - the 30-35ml per kilogram formula that works for most women The coffee and alcohol hydration rule - why caffeinated and alcoholic drinks require extra water replacement My traffic light water habit - the simple car-based strategy that transformed my hydration The bathroom anchor technique - how to link water drinking to something you already do multiple times daily The visual cue strategy - strategic water bottle placement for automatic hydration reminders My signature mantra reveal - "The more you drink, the more you shrink" and why it works The gradual increase method - how to build up your water intake without overwhelming your system Special considerations for active women - when you need more than the standard recommendation The urine color test - the simplest way to check if your hydration supports weight loss The One Action You Can Take to Start Now Grab a large glass of water right now and start tracking your daily intake for the next 3 days. Here's exactly how to do it: Get that water - Don't wait until you finish this episode. Go get a big glass of water and drink it while you continue listening. Start simple tracking - Use your phone's notes app, a piece of paper on your fridge, or any method that works for you. Just make a tick mark every time you finish a glass of water. Aim for your baseline - If you're currently drinking 4 glasses daily, aim for 5 glasses tomorrow. Don't jump straight to 8 glasses - that's overwhelming and unsustainable. Notice the changes - Pay attention to your energy levels, cravings, and how you feel overall. Most of my clients notice improvements within just 2-3 days of increased water intake. Remember: Water is completely free, so don't let your weight loss goals be stopped by the simplest tool available to you. The more you drink, the more you shrink!

Why Bedtime is your Secret Fat Burning Weapon! If you've been struggling with weight loss despite eating well and exercising, you're missing a crucial piece of the puzzle: sleep. In this episode, I reveal why your bedtime routine is actually your most powerful fat-burning tool and how the sleep you get before midnight is worth double what you get after. I see this pattern every day in my practice. Women who are doing everything "right" with their diet and exercise but can't lose weight—and it all comes down to when they're going to bed. I'll share the science behind why cortisol sabotages your metabolism after midnight, how poor sleep triggers hunger hormones that make you crave sugar at 3 PM, and my simple bedtime routine that turns your body into a fat-burning machine while you sleep. What You'll Learn Why sleep is more important than diet and exercise for weight loss metabolism The scientific reason sleep before midnight burns more fat than sleep after midnight How poor sleep sabotages your hunger hormones (ghrelin and leptin) and triggers afternoon cravings Why cortisol rising after midnight turns OFF your fat-burning engine The metabolic processes that happen during sleep: growth hormone, muscle repair, detoxification, and thermogenesis My proven 60-90 minute bedtime routine that maximizes fat burning overnight The "Cinderella Rule" - why 10 PM should be your non-negotiable bedtime for weight loss How to set up your environment and habits to make early bedtime automatic Why sleep is the foundation that makes healthy eating and exercise easier Key Moments The Hidden Weight Loss Saboteur I explain why sleep is the missing piece most people ignore in their weight loss journey, and how it impacts your metabolism more than you realize. The Hormone Hijack Learn how poor sleep sends your hunger hormones (ghrelin and leptin) completely out of whack, making you feel ravenous all day and crave sugar by 3 PM. The Midnight Fat-Burning Switch Discover the science behind why sleep before midnight is worth double - and how cortisol rising after midnight literally turns off your body's ability to burn fat. The Sleep Metabolism Connection I break down exactly what happens in your body during sleep: growth hormone production, muscle repair, detoxification, temperature regulation, and how each process burns calories. The 3 PM Energy Crash Test If you struggle with afternoon cravings and energy crashes, I reveal how this is almost always a clear sign of poor sleep - and how to fix it. The Foundation Principle Why sleep is the foundation that makes everything else easier - better food choices, more energy for exercise, stronger willpower, and consistent habits. The Cinderella Rule Revealed My practical 10 PM bedtime rule and why thinking of yourself like Cinderella can transform your fat-burning results. The 60-90 Minute Wind-Down Routine My step-by-step evening routine including screen shutdown, light dimming, gentle movement, calming teas, and preparation tips that signal your body it's time to burn fat. The Bedtime Alarm Strategy How I use a simple phone alarm with a specific message to make early bedtime automatic - and why this one habit changed everything for my weight loss clients. Sleep Quality vs. Sleep Quantity Why the standard advice of "just get 7-9 hours" is too basic, and why WHEN you sleep matters more than HOW LONG you sleep. The One Action You Can Do to Start Now Go to bed 30 minutes earlier tonight. Set an alarm on your phone for 60-90 minutes before your new target bedtime with the message: "Nothing is more important right now than getting ready for bed." Start your wind-down routine by turning off screens, dimming lights, and preparing for tomorrow. If you're currently going to bed after 11 PM, make 10:30 PM your goal tonight. If you're already going to bed around 10:30 PM, aim for 10 PM. Track how you feel tomorrow - your energy levels, cravings, and motivation. You'll be amazed at the difference just 30 minutes can make to your fat-burning results. Remember: This isn't just about getting more sleep - it's about getting that precious pre-midnight sleep when your body's fat-burning processes are at their peak and cortisol hasn't started sabotaging your metabolism yet. Ready to transform your weight loss results with better sleep? Download my free 5-day low-carb meal plan and discover how the right foods can support better sleep and faster fat loss. Check out my 4-week Foundations of Fat Loss program designed specifically for women over 35 who want to lose weight without the struggle.    

How to Stop Weekend Weight Gain: 5 Proven Strategies for Women Over 35   Show Notes Are you tired of stepping on the scale Monday morning only to find you've undone a week's worth of progress? If you're a woman over 35 struggling with weekend weight gain, this episode is for you. I'm sharing my 5 proven strategies that will transform your weekends from your biggest weight loss obstacle into your secret weapon. In this episode, I break down exactly why weekend weight gain happens more frequently and stubbornly as we age, and give you actionable strategies you can implement this weekend to finally break the cycle of losing weight during the week only to gain it back over the weekend. Whether you're dealing with social eating pressure, alcohol sabotage, or simply can't stick to your healthy eating plan when your routine changes, these evidence-based strategies will help you maintain your weight loss momentum seven days a week. What You'll Learn Why weekend weight gain gets worse after 35 and takes longer to recover from compared to your 20s The psychology behind weekend eating sabotage and how decision fatigue derails your best intentions 5 game-changing strategies to prevent weekend weight gain before it happens How to create a bulletproof weekend plan that works even with social events and dining out The hidden way alcohol sabotages weight loss for 48+ hours after drinking (it's not just calories!) Why sleep consistency matters for weekend weight loss success and hormone regulation The water trick that prevents Monday morning scale shock from fluid retention My "lose during the week, hold on weekends" strategy that takes pressure off while maintaining results How to plan mindful indulgences that satisfy cravings without derailing progress When and how to plan "fun weekends" without sabotaging your overall weight loss journey Key Moments Opening Reality CheckI paint the all-too-familiar scenario: Friday confidence crushed by Monday morning scale shock, and why this pattern becomes more stubborn and soul-destroying as we age. The Perfect Storm ExplainedI break down exactly why weekends are so challenging for weight loss - from routine disruption and social pressure to decision fatigue and the "I deserve a treat" mindset. The Age FactorWhy weekend weight gain recovery changes dramatically after 35 - what used to take one day now takes a full week, and how this impacts your motivation and momentum. Strategy #1: The Monday Morning VisualizationHow to reverse engineer your weekend by first deciding exactly how you want to feel Monday morning, then working backwards to create your action plan. Strategy #2: Friday Planning SessionMy step-by-step process for creating your weekend blueprint, including menu research, protein-packed potluck contributions, and emergency snack preparation. Strategy #3: The Alcohol Truth BombThe real reason alcohol sabotages weight loss (hint: it's not just calories) and how it impacts fat burning for 48+ hours, plus my personal decision to stop weekend drinking. Strategy #4: Sleep Schedule ConsistencyHow disrupted sleep affects leptin and ghrelin (your hunger hormones) and why staying within 1-2 hours of your regular bedtime protects your metabolism. Strategy #5: The Water ConnectionWhy weekend dehydration leads to Monday morning fluid retention, especially when eating higher-sodium restaurant meals, and how to prevent scale shock. The Lose and Hold StrategyMy Academy program approach: accelerate fat loss early in the week, then maintain over weekends to reduce psychological pressure while maintaining progress. Mindful Indulgence TacticsHow to plan special treats strategically rather than mindlessly grazing, making every indulgence count and keeping you psychologically satisfied. The Fun Weekend Permission SlipWhen and how to plan occasional "off-plan" weekends that don't derail your overall progress, including the importance of earning these breaks through consistent effort. Movement Without Gym PressureSimple ways to increase weekend activity through daily life activities like parking further away, taking stairs, gardening, and phone walking. The Maintenance MindsetWhy weekend discipline during weight loss phases accelerates your journey to maintenance, where much more flexibility becomes available. What you can do to START NOW: Review this weekend's schedule, identify potential problem areas, and create your specific action plan including bedtime, water strategy, and restaurant menu decisions.    

The Control Clarity Strategy: How to Stop Stress Eating in its Tracks Show Notes Feeling overwhelmed and turning to food for comfort? You're not alone. In this episode, I share my proven 5-minute Control Clarity Strategy that stops emotional eating and stress eating in its tracks. This simple but powerful technique has helped hundreds of my weight loss clients break free from the overwhelm-to-food cycle and regain control of their eating habits. Whether you're struggling with emotional eating, stress eating, or just feeling overwhelmed with life, this episode gives you a practical tool you can use immediately. I'll walk you through exactly how to separate what's draining your energy from what gives you power, so you can focus on what you can actually control and stop letting anxiety drive your food choices. Perfect for women over 35 who want to lose weight without restrictive diets, this method addresses the mindset piece that's often missing from traditional weight loss approaches. You'll learn how to reset your mental state in just 5 minutes and get back in the driver's seat of your weight loss journey. What You'll Learn The #1 reason why overwhelm leads to emotional eating and how to break this cycle My proven 5-minute Control Clarity exercise that stops stress eating immediately How to identify what you can and cannot control when feeling overwhelmed The psychological trick that instantly reduces anxiety and food cravings How to use this method daily to maintain weight loss motivation Why focusing on actions (not outcomes) is key to sustainable weight loss The connection between feeling powerless and emotional eating patterns How to create boundaries that support your weight loss goals The mindset shift that puts you back in control of your food choices How to plan your meals when you're feeling overwhelmed instead of stress eating Key Moments Opening: The Overwhelm-to-Food Cycle I explain why so many women get stuck in survival mode and turn to food when overwhelmed, especially since 2020 when stress levels increased dramatically. The Control Clarity Method Introduction I introduce my signature 5-minute exercise that separates what's draining your energy from what gives you power - perfect for stopping emotional eating before it starts. Setting Up Your Control Clarity Exercise Step-by-step instructions for the simple paper-and-pen exercise that requires just 5 minutes and can be done anywhere. The Brain Dump Phase How to quickly get all your worries and stressors out of your head and onto paper in an organized way. Identifying What You Cannot Control Examples of common things that cause anxiety but are completely outside our control - from other people's opinions to external circumstances. Focusing on What You CAN Control Specific examples of what you can control related to food, exercise, sleep, boundaries, and your responses to situations. The Powerful Release Ritual Why physically tearing up and throwing away the "cannot control" list is psychologically crucial for letting go of anxiety. Taking It Further with Meal Planning How to use your "can control" list to create specific food plans that prevent emotional eating throughout the day. Important Guidelines for Success Common mistakes to avoid when creating your control list, including why you shouldn't include outcomes like "lose weight today." Making It a Daily Practice How to use this tool regularly during stressful periods and integrate it into your weight loss routine. The Mindset Connection to Weight Loss Why getting your mind right is the #1 factor in successful weight loss for women over 35. Your Challenge and Next Steps Specific action steps to try this exercise in the next 24-48 hours and how to track its effectiveness. Ready to take control of your weight loss journey? Download my free 5-day low-carb meal plan and 5 delicious dinner recipes. Check out my 4-week Foundations of Fat Loss program designed specifically for women over 35. Remember: the only thing stopping you from reaching your goal is giving up. Never, ever quit.

How to Get In The Zone for Effortless Weight Loss (The Secret Mental Strategy That Makes Healthy Eating Automatic) Have you ever experienced those magical days when eating healthy feels completely effortless? When you actually crave that salad over pizza, and exercise energizes rather than exhausts you? That's what I call being "in the zone" – and it's the secret to sustainable weight loss that most people never discover. In this episode, I'm sharing my proven 'future you' strategy that helps you identify exactly who you are now versus who you need to become to achieve your weight loss goals. This isn't just another mindset trick – it's a practical framework that creates lasting behavior change by helping you step into the identity of your future self, one decision at a time. I'll walk you through the exact process I use with my coaching clients to help them get into the zone and stay there, even when life gets busy. You'll learn why momentum is so crucial for weight loss success, and how to create a positive feedback loop that makes healthy choices feel automatic. Whether you're just starting your weight loss journey or you've been in the zone before and want to get back there, this episode gives you the roadmap to transform your relationship with food and finally achieve the lasting results you've been searching for. What You'll Learn The psychology behind why some days feel effortless while others feel like a constant struggle with food choices How to identify the two versions of yourself and use this awareness to create lasting change The momentum principle: why taking action leads to results, which leads to more action in a positive cycle My step-by-step "Future You" visualization exercise that successful weight loss clients use daily Specific strategies for analyzing your current habits across food, mindset, and lifestyle factors How to develop the identity of someone who naturally makes healthy choices without willpower Practical daily mantras and check-in questions that keep you aligned with your weight loss goals The reset technique for getting back on track immediately after setbacks (without waiting for Monday) Why perfectionism sabotages weight loss and how consistency trumps perfection every time Key Moments The Magic of Momentum: I explain how taking good action leads to seeing results, which builds momentum and makes future actions easier – creating a positive feedback loop that accelerates weight loss progress "Future You' Strategy Introduction: The core framework that helps you clearly identify where you are now versus where you want to be, which becomes your roadmap for daily decision-making Current You Deep Dive: A detailed breakdown of how to honestly assess your current habits across food choices, eating patterns, mindset, water intake, sleep, exercise, and lifestyle factors Future You Vision Creation: How to vividly imagine and document the version of yourself who has already achieved your goals – what she eats, how she thinks, how she moves through her day Step Into Her Shoes Strategy: The daily practice of asking "Is this the action of current me or future me?" before every decision to align your choices with your goals The Confidence Cascade: How making better choices increases confidence, which leads to noticing small wins, building trust in yourself, and creating unstoppable momentum Daily Implementation Tools: Practical mantras like "Today I step into the strongest version of me" and the pre-meal check-in question "Who am I feeding?" Reset and Recovery: How to quickly bounce back when you fall out of the zone without waiting for tomorrow or Monday to start again  Action Step so you can START NOWThe specific exercise to brainstorm your ideal future self across all areas of life and begin stepping into her shoes one decision at a time  

The Morning Metabolism Reset: Why Your First Meal Determines Fat Burning vs. Fat Storage All Day Welcome to another episode of the Why Weight Start Now Podcast! I'm Sheryl Takayama, your qualified nutritionist and weight loss coach who's maintained a 30-kilo weight loss for 23 years using low-carb strategies. Show Notes In this episode, I'm sharing the exact morning nutrition formula that transformed my clients' weight loss results and why intermittent fasting might be sabotaging women over 35. Your first meal literally programs your metabolism for the next 12 hours - determining whether you're in fat-burning mode or fat-storage mode. If you've been struggling with afternoon energy crashes, constant snacking, or weight loss plateaus despite "eating healthy," this episode will change how you think about breakfast forever. I'm breaking down the science behind morning metabolism, sharing my golden formula for sustained energy, and giving you 5 high-protein breakfast recipes that take under 10 minutes to make. Key Topics Covered: Why high-carb breakfast cereals trigger fat storage (even "healthy" ones) The stress hormone connection between intermittent fasting and weight gain in women 35+ My proven nutrition formula for optimal fat burning 5 quick breakfast recipes for busy mornings How to reset your appetite if you're never hungry in the morning Resources Mentioned: Free 5-Day Low-Carb Meal Plan (link in bio) Four-Week Foundations of Fat Loss Program for Women Over 35 Complete breakfast recipes in show notes What You'll Learn ✅ The metabolic programming secret: How your first meal sets your fat-burning potential for 12+ hours ✅ Why intermittent fasting backfires: The stress hormone truth that most health coaches won't tell women over 35 ✅ The golden breakfast formula: Exactly how much protein and carbs to eat for sustained energy and appetite control ✅ Blood sugar stability strategies: Why savory beats sweet for all-day energy without crashes ✅ Quick meal prep solutions: 5 high-protein breakfast recipes that take less than 10 minutes ✅ Appetite reset techniques: How to naturally wake up hungry by adjusting your evening eating habits ✅ Protein powder hacks: Smart ways to boost morning protein when you're not naturally hungry ✅ The muscle preservation factor: Why protein intake becomes critical for women over 35 Key Moments The Fat Storage vs. Fat Burning Decision Point I explain why your breakfast choice literally determines your metabolic state for the entire day and how most "healthy" breakfast options are actually sabotaging your weight loss goals. The Intermittent Fasting Truth for Women Over 35 Why the popular morning fasting trend often backfires for women in their 40s and 50s, and how stress hormones can shut down fat burning even when you're in a caloric deficit. The Golden Formula Revealed My exact macronutrient targets for optimal morning nutrition: minimum 25 grams protein, maximum 15 grams carbs, and why this combination triggers metabolic advantages. The Gentle Wake-Up Protocol Why starting with warm lemon water before coffee can enhance liver detoxification and digestive enzyme activation for better nutrient absorption. High-Carb Breakfast Reality Check Breaking down why common breakfast foods like Weet-Bix with milk and fruit create insulin spikes that promote fat storage, especially for women with slower metabolisms. The Protein Metabolism Boost How protein burns 30% of its own calories during digestion, naturally boosting your metabolic rate and triggering satiety hormones like GLP-1. Recipe #1: The Protein Powerhouse Three eggs with vegetables and 1/4 avocado – delivering 25g protein and only 6-7g carbs with metabolism-boosting healthy fats. Recipe #2: The Greek Goddess High-protein Greek yogurt with protein powder and nuts – creating a dessert-like breakfast with 30+ grams protein for sustained energy. Recipe #3: The Green Machine Smoothie Low-carb milk, protein powder, and greens with healthy fats – perfect for busy mornings when you need grab-and-go nutrition. Recipe #4: Protein Pancakes Game-Changer Cottage cheese and egg pancakes with psyllium husk – satisfying your sweet tooth while maintaining optimal protein levels. Recipe #5: Make-Ahead Chia Pudding High-protein chia seed pudding that gels overnight – ideal for meal prep and busy morning schedules. The Evening Eating Connection How late-night eating disrupts your natural hunger cues and practical strategies to reset your circadian eating rhythm. Busy Morning Solutions Time-saving protein strategies including hard-boiled eggs, biltong for travel, and workplace protein powder hacks. The Appetite Reset Strategy Step-by-step guidance for naturally increasing morning hunger by adjusting evening meal timing and food choices. FREE DOWNLOAD: CLICK HERE to download the PDF with 5 delicious breakfast recipes Remember: the only thing standing between you and your weight loss goals is consistency. Start with tomorrow morning's breakfast choice – your metabolism is counting on it!

Transform your Life in 30 minutes:  The Ultimate Morning Mindset Blueprint Are you struggling with weight loss motivation and can't seem to get your head in the game? In this powerful episode, I reveal the exact 5-step morning mindset routine that will transform your weight loss journey.This isn't just another morning routine—it's a complete mindset transformation system that takes just 30 minutes but can change your entire life. As a qualified nutritionist and weight loss coach who has maintained a 30kg weight loss for 25 years, I know that successful weight loss isn't just about food—it's about mindset, habits, and behaviors. The first 30 minutes of your day can literally set you up for success or failure, and most people are unknowingly sabotaging themselves from the moment they wake up. If you're tired of starting each day feeling unmotivated, reaching for your phone instead of reaching for your goals, and wondering why you can't stick to your weight loss plan, this episode is for you. I'll walk you through my proven morning routine system that helps you reprogram your subconscious mind, connect with your weight loss goals, and step into the best version of yourself every single day. What You'll Learn Why the first 30 minutes of your day determine your weight loss success The #1 mistake most people make when they wake up (and how it sabotages their entire day) My proven 5-step morning mindset routine that takes just 20-25 minutes How to program your subconscious mind for weight loss success while you sleep The power of affirmations and why saying them out loud changes everything Why hydration is a mindset ritual, not just a health habit The journaling technique that helps emotional eaters process their thoughts How to connect with your weight loss goals every morning for maximum motivation Visualization strategies to align with your future self Practical tips to make your morning routine sustainable and consistent Why weekends are actually MORE important for your morning routine How to prepare the night before for morning success Key Moments The Head in the Game Problem I share the most common complaint I hear from frustrated clients and the simple question that reveals why they're not seeing results. Phone vs. Mind Programming Why reaching for your phone first thing in the morning is sabotaging your weight loss goals and what to do instead. The 5-Step Morning Mindset System Revealed Step 1: Programming your subconscious the night before with powerful affirmations Step 2: First conscious choice affirmations when your feet hit the floor Step 3: Hydration ritual with lemon water to wake up your body and mind Step 4: Power writing ritual including gratitude, goal connection, and brain dumps Step 5: Visualization and future self alignment My Personal Morning Routine I share exactly how I start my day at 4:15 AM and why that Brazilian coffee motivates me to get out of bed. The Writing That Changes Everything Why journaling is absolutely key for emotional eaters and the specific framework I use for maximum impact. From "I'll Believe It When I See It" to "I See It Because I Believe It" My favorite mindset shift that changes how you show up every day. The 7-Day Challenge Your action step to implement this routine and see real results in just one week. Pro Tips for Success Practical strategies for making your morning routine stick, including preparation tips and common pitfalls to avoid. Coming Up Next Next week, I'm taking this mindset foundation to the next level with nutrition. While today focused on getting your mind right (because when your mind is in the right place, your mouth follows), next episode will cover exactly HOW your mouth should follow. I'll be sharing my top nutrition tips to set you up for fantastic blood sugar balance, sustained energy, and optimal fat burning right from the moment you wake up. You'll learn the specific foods and timing strategies that complement your morning mindset routine and accelerate your weight loss results throughout the day. If you found today's episode helpful, make sure you're subscribed so you don't miss this crucial nutrition piece of the puzzle. Remember, successful weight loss is about both mindset AND method—and I'm giving you both. Ready to transform your mornings and your weight loss journey? Remember: The only thing that will stop you from reaching your weight loss goals is if you quit. Never, ever give up on yourself. Your future self is counting on the choices you make today, starting with tomorrow morning. Have you tried this morning routine? I'd love to hear about your experience! Tag me on social media or send me a message—your success story could inspire thousands of other women on their weight loss journey.

From Forgotten Dreams to Daily Wins: 10 Ways to Make Your Goals Unstoppable Show Notes Struggling to stick with your weight loss goals? You're not alone! In this episode, I share the real reason why so many busy women start strong with their health goals but lose motivation within weeks. The secret isn't just setting better goals - it's about creating daily connection rituals that keep your weight loss motivation burning bright. I'll walk you through 10 proven strategies my clients use to stay connected to their weight loss goals every single day. From vision boards that actually work to morning journaling techniques that set you up for success, these aren't just motivational tips - they're brain-based strategies that rewire your habits during those crucial first 30/90 days. Whether you're a busy mom juggling work and family or someone who's tried and failed at weight loss goals before, this episode gives you the practical tools to make your health goals unstoppable. Plus, I share a real client success story about a charm bracelet technique that helped one woman lose 40 kilos! What You'll Learn • Why your brain is wired to forget your long-term weight loss goals (and how to override this)• The critical 30-90 day window when connecting to your goals matters most• 10 practical ways to keep your weight loss goals front and center in your daily life• How to use your smartphone as a powerful motivation tool instead of a distraction• The morning journaling technique I use every day to stay on track with my goals• Why your environment sabotages your best intentions (especially at 3 PM!)• A unique charm bracelet strategy • How to create accountability systems that actually work• The difference between motivational fluff and science-based habit formation• Simple ways to turn everyday moments into goal-connection opportunities Key Moments The Real Challenge with Weight Loss Goals I explain why we love creating health goals but struggle to maintain that initial excitement, especially as busy women with work and family obligations pulling at our mental energy. Your Brain on Autopilot Discover why you can feel motivated in the morning but find yourself in "zombie mode" by 3 PM, making food choices that don't align with your weight loss goals. The Critical 30-90 Day Window I break down the neuroscience behind habit formation and why daily goal connection is most important during your first three months of behavior change. Vision Boards That Actually Work Not just pretty pictures—I share specific placement strategies and update techniques that make vision boards a powerful daily motivation tool. Your Phone as a Goal-Connection Tool Three smartphone strategies to transform your device from a social media distraction into a personal motivation machine. The Morning Journaling Game-Changer My personal 5-10 minute morning routine that I credit with keeping me on track with my goals every single day. The Charm Bracelet Success Story A client's creative approach to tracking her 40-kilo weight loss that kept her motivated through every milestone. Strategic Environmental Design How to place visual reminders throughout your day using post-it notes, phone backgrounds, and dedicated goal spaces in your home. Technology for Accountability Smart ways to use calendar notifications and phone alarms to give your mindset regular boosts throughout the day. Finding Your Goal Buddy The power of accountability partnerships and how to set up systems that provide support during challenging moments and celebrate wins together. How to get Started Now  My recommendation for getting started immediately with three of these techniques, to avoid overwhelm while creating momentum. Coming Up Next Next week, I'm doing a deep dive into what I consider the most powerful strategy from today's episode: morning journaling for weight loss success. I'll share my exact morning routine template and show you how mastering your morning sets you up to master your entire day. We'll explore specific journaling prompts, timing strategies, and how to connect this practice to your weight loss goals in a way that creates unstoppable momentum. If you've ever wondered how some women seem to effortlessly stay on track with their health goals while others struggle with consistency, this episode will reveal the morning ritual that makes all the difference. When you master the morning, you master the day—and ultimately, you master your weight loss journey.

How to create SMARTE Weight Loss Goals That Last  SHOW NOTES  If you've struggled with diet motivation or found yourself constantly starting over with weight loss plans, this episode reveals the missing ingredient that separates those who achieve lasting results from those who don't. The secret? Creating a weight loss goal that genuinely excites you - one that burns like a bonfire instead of flickering like a birthday candle. I'll walk you through my proven SMARTE goal-setting framework (Specific, Measurable, Achievable, Realistic, Timely, and Exciting) that has helped countless women over 35 transform their relationship with food, their bodies, and their health. After maintaining my own 30 kilo (66 pound) weight loss for 23 years following a low-carb lifestyle, I've discovered that sustainable weight management isn't just about the food plan - it's about connecting deeply with your motivating why. When your goal truly matters to you, sticking with your healthy eating choices becomes dramatically easier, even when faced with temptations. Whether you're just beginning your weight loss journey or looking to restart after previous attempts, this episode provides the practical guidance you need to create powerful goals that will carry you through the challenges and into successful, permanent weight management. WHAT YOU'LL LEARN Why traditional goal-setting methods often fail for weight loss and how to fix them The SMARTE framework for creating goals that actually motivate you to stick with your plan How to make your weight loss goal specific and measurable, with clear milestones to track progress The importance of setting achievable and realistic goals based on your current life circumstances Why deadlines create the urgency needed to make uncomfortable but necessary changes The critical difference between "bonfire goals" versus "birthday candle goals" and how this affects your motivation My powerful visualization technique to connect emotionally with your future self How to create a "fair fight" between your goal and tempting foods Practical strategies for building an enjoyable, satisfying low-carb eating plan that doesn't leave you feeling deprived The mindset shifts that make permanent weight loss possible for busy women over 35 KEY MOMENTS The Foundation of Every Weight Loss Journey I explain why your "why" is the absolute foundation of any successful weight loss journey and how it's the first place I focus when clients aren't seeing results. Weight Loss Goals Are Different I discuss what makes weight loss goals uniquely challenging compared to other life goals, including their deeply personal and emotional nature. The Critical Missing Letter in SMART Goals I reveal why the traditional SMART framework (Specific, Measurable, Achievable, Realistic, Timely) needs one more letter - "E" for Exciting - and why this makes all the difference. The Bonfire vs. Birthday Candle Metaphor I share my powerful metaphor for understanding goal strength: bonfire goals withstand temptations while birthday candle goals get extinguished at the first challenge. The Boxing Match Between Your Goal and Food I explain why your goal needs to be in a "fair fight" with tempting foods, and strategies to ensure your healthy eating plan is delicious enough to compete. New Year's Eve Visualization I guide you through a powerful visualization technique using New Year's Eve as a milestone to connect with how you want to feel about your progress in the future. The Whole-Life Impact of Weight Loss Success I emphasize how achieving your weight loss goals positively affects all areas of life - from relationships to energy levels to mental health. Your Key Action Step I provide the crucial first action step to begin implementing everything you've learned in this episode immediately. COMING UP NEXT Next week, I'll be diving into the second critical phase of goal setting that most people miss entirely. While this week was all about creating an exciting, meaningful goal, next week's episode will reveal exactly how to connect with your goal daily so it becomes an integral part of your life. I'll share my proven methods for keeping your weight loss goal top-of-mind during those crucial decision-making moments throughout each day. When your goal is fully integrated into your daily life, you simply can't escape it - making it nearly impossible to quit on yourself. Don't miss this essential follow-up that will transform how you relate to your weight loss goals and dramatically increase your chances of success. Subscribe now to ensure you get notified as soon as the episode drops!  

Mastering Maintenance Weight loss maintenance is the most overlooked skill in your weight loss journey, yet it's the one that determines your long-term success. After maintaining a 30kg weight loss for 25 years, I'm sharing the exact strategies that helped me master weight maintenance and avoid the yo-yo diet cycle that traps 95% of dieters. In this episode, I break down the fundamental difference between weight loss and weight maintenance phases, revealing why most people struggle to keep weight off permanently. You'll discover my proven 95/5 rule for weight loss and the game-changing 80/20 approach for sustainable weight maintenance. Whether you're currently losing weight on a low carb diet, struggling with weight regain, or planning your long-term weight management strategy, this episode provides the roadmap for lasting weight loss success without the constant diet mentality. What You'll Learn Why weight maintenance is a completely different skill from weight loss and requires its own strategy The 95/5 rule for successful weight loss and when to apply strict adherence to your eating plan My proven 80/20 maintenance formula that's kept me at my goal weight for 25 years How to create a sustainable buffer zone for weight fluctuations during maintenance The critical weekend strategies that make or break your weight loss progress When and how to reintroduce higher carb foods during the maintenance phase How to handle alcohol, social eating, and special occasions while maintaining your weight The importance of daily weighing and progress monitoring for long-term success Why thinking about maintenance before starting weight loss prevents future weight regain How to transition from strict weight loss mode back to maintenance when needed Key Moments The Maintenance Reality Check I share why maintenance is actually harder than weight loss - it's less exciting, requires consistent habits, and involves navigating holidays and social situations while maintaining new behaviors. After losing 30kg in one year, I had to learn an entirely new set of skills to keep it off. The 95/5 vs 80/20 Rule Explained Weight loss requires 95% adherence to your low carb eating plan with 5% flexibility for treats. Weight maintenance operates on 80/20 - staying low carb 80% of the time with 20% flexibility for higher carb foods, alcohol, and social eating. Why Most Diets Fail Long-Term I explain why temporary diet approaches lead to weight regain and why you must ask yourself: "Can I realistically follow this way of eating forever?" Whatever you do to lose weight, you must continue doing to some degree to maintain results. Weekend Success Strategies Weekends are make-or-break for weight loss success. I share my client strategy of creating weekend food plans, especially for eating out situations, with the goal of weighing the same Monday as Friday. The Low Carb Maintenance Advantage Why low carb eating (keeping carbs under 50g daily) makes maintenance easier - you're eating real food, never hungry, and can maintain stable insulin levels for continued fat burning. Creating Your Maintenance Buffer Zone I recommend a 2kg buffer zone rather than trying to stay at an exact weight. Your body naturally fluctuates due to hormones, fluid changes, and inflammation - planning for this keeps you mentally strong during maintenance. Reintroducing Foods Strategically During maintenance, start with real foods like fruits and starchy vegetables (potato, pumpkin) rather than processed foods. Test how your body responds while monitoring your weight within your buffer zone. My Personal Maintenance Evolution At 50, I've had to adjust my approach - I avoid carbs entirely due to quicker weight gain, but I still enjoy higher calorie meals on weekends. Monday weigh-ins might show 500-600g increases, but they disappear when I return to low carb eating. The Accountability Factor Daily weighing has been crucial for my 25-year maintenance success. Whether using scales or measurements, having a check-in method helps you quickly see how different foods and behaviors affect your weight. Key Action you can take to START NOW Transitioning from Maintenance Back to Weight Loss If you're stuck in maintenance mode but want to lose more weight, identify 1-2 changes to move from 80/20 back to 95/5 adherence. This might mean reducing carbs, eliminating extra snacks, or cutting back on alcohol. Coming Up Next Next week, we're diving deep into the foundation of lasting weight loss success - your WHY. I'll help you uncover the powerful motivation that will carry you through both the weight loss and maintenance phases of your journey. We'll explore how to identify your deepest reasons for wanting to lose weight and how to use them as fuel when motivation wanes. This episode will be a game-changer for anyone struggling with consistency or looking to reignite their weight loss motivation. Don't miss this crucial episode that addresses the psychological foundation every successful weight loss journey needs! 

CONTROL WHAT COUNTS: 10 daily actions that drive sustainable weight loss Show Notes In this episode, I introduce a powerful way to take ownership of your weight loss journey, by controlling what you can. As a nutritionist who's maintained a 30kg weight loss for 23 years, I know firsthand how frustrating it can be when the numbers on the scale don't reflect our efforts. Today, I'm sharing my proven system for sustainable weight loss that focuses on the actions you can control rather than the scale fluctuations you can't. This process-focused approach has been game-changing for both my personal journey and for my clients. I break down the ten most powerful actions across three key categories – food, mindset, and planning – that will transform your relationship with weight loss and put you back in control. If you're tired of the emotional rollercoaster that comes with scale obsession, this episode offers a refreshing alternative that celebrates your daily wins and empowers you to create lasting change. Remember, weight loss success isn't just about the numbers – it's about consistent action that becomes your new normal. What You'll Learn Why focusing on the scale can sabotage your weight loss success The three critical categories for sustainable weight loss: food, mindset, and planning My complete system of 10 powerful actions you can control (unlike the scale!) Why low carb eating is especially effective for women over 35 and perimenopausal women How to structure your meals to optimize fat burning and stabilize blood sugar The importance of "shake-up days" to prevent metabolic adaptation Practical mindset strategies including journaling and connecting to your "why" How sleep quality impacts weight loss and appetite regulation Simple meal planning techniques that take only minutes but save hours How to use a food diary effectively without becoming obsessed Key Moments The Scale Problem: Why scale obsession leads to frustration and self-sabotage Food Strategy #1: Eat low carb food ALWAYS – why this is non-negotiable for sustainable results Food Strategy #2: Focus on good meals, only snack when truly hungry Food Strategy #3: Leave at least four hours between meals for proper digestion and fat burning Food Strategy #4: Create variability in your eating to prevent metabolic adaptation Mindset Strategy #5: Do 15-20 minutes of journaling every morning Mindset Strategy #6: Connect to your "why" daily – the most important driver of action Mindset Strategy #7: Prioritize 7+ hours of sleep with early bedtime for optimal fat burning Planning Strategy #8: Create a simple weekly meal plan, especially for dinners Planning Strategy #9: Make a specific daily food plan each morning Planning Strategy #10: Keep a food diary for accountability and pattern recognition Starting Point: Begin with clarifying your "why" – when your goal is important enough, the actions become easier Coming Up Next Next week, I'll be diving into the crucial difference between weight loss and maintenance. I'll share exactly what actions you need to take to transition successfully and how to make sure you nail maintenance so you never gain your weight back again. This is essential information for anyone who wants to make their weight loss permanent, so make sure you tune in! Don't forget to check the show notes for links to my social media, my free 5-day low carb meal plan with 5 delicious dinner recipes, and my four-week Foundations of Fat Loss program – specifically designed for the fat-burning needs of women over 35. Remember, the only thing that will stop you from reaching your goal is if you quit. Never, ever give up!

Are You Playing Russian Roulette with the Scales?  Show Notes In this episode, I dive deep into our complicated relationship with the scale and why those weekly weigh-ins might be sabotaging your weight loss journey. As someone who's maintained a 30kg weight loss for 23 years, I've learned that the scale isn't your enemy – misinterpreting what it's telling you is! I share my personal transformation from avoiding the scale when I thought the numbers would be bad to embracing daily weighing as a powerful data collection tool. You'll discover why weight fluctuations are completely normal (hint: it's mostly about water, not fat) and how everything from salt intake to your menstrual cycle affects those numbers. If you're frustrated by inconsistent scale readings despite your best efforts with low carb eating and regular workouts, this episode will change how you approach weighing yourself forever. Learn to stop the emotional rollercoaster and start using your scale strategically for sustainable weight loss success. What You'll Learn Why weighing yourself once a week is like playing Russian roulette with your progress The truth about weight fluctuations: why a 1-2kg shift is usually just water, not fat How salt, carbohydrates, hormones, medication, and inflammation affect your weight Why daily weighing provides more accurate feedback than weekly weigh-ins How to remove the emotional component from weighing yourself The surprising connection between moon cycles and water retention Alternative tracking methods beyond the scale for comprehensive progress monitoring Practical tips for establishing a weighing routine that supports your weight loss journey Key Moments The Weekly Weigh-In TrapI explain why weighing yourself just once a week gives you an incomplete picture and can be emotionally devastating when normal fluctuations show up as apparent weight gain. It's Not Fat, It's FluidI break down how your body weight can fluctuate by up to 2kg regularly due to water retention, not actual fat gain or loss. Triggers for Water RetentionLearn about the surprising factors that cause water weight: salty meals, carbohydrate intake, menstrual cycles, medications, and even intense exercise. The Daily Weighing AdvantageI share my personal transformation after committing to daily weighing – even (especially!) when I didn't want to – and how it removed the emotional component from my journey. Your Body's Data PointsDiscover how daily weighing can teach you about your own patterns, from hormonal fluctuations to how sleep impacts your weight. The Moon ConnectionI discuss the fascinating correlation between lunar cycles and water retention patterns observed across many women. Beyond the ScaleAlternative methods for tracking progress, including clothing fit tests and body measurements. Taking ActionMy challenge to try daily weighing for just one week to see how changing your approach might change your results.     

Show Notes In this episode, I dive deep into why the traditional "eat less, exercise more" approach often doesn't work. If you're stuck in a plateau despite counting calories and maintaining a deficit, I share three powerful, science-backed strategies that have helped my clients get the scales moving again. As a nutritionist and weight loss coach who has maintained my own 30kg weight loss for over 25 years, I understand the frustration of seeing the scale refuse to budge despite doing everything "right." The problem isn't you—it's that your body has adapted to your current routine and needs a strategic shake-up to kickstart fat burning again. I explain why your body isn't a calculator and why hormones play such a critical role in your ability to burn fat. The constant calorie deficit approach creates stress, elevates cortisol, and signals your body to hold onto fat. Instead, I share how you can strategically introduce variety into your eating patterns to keep your metabolism guessing and your fat-burning engine running efficiently. What You'll Learn Why the traditional calorie deficit model fails for long-term weight loss How hormones (especially cortisol) impact your body's fat-burning ability The importance of a low-carb foundation for stabilizing insulin and blood sugar Three powerful strategies to break through weight loss plateaus: Changing WHAT you eat (strategic carnivore days) Changing HOW MUCH you eat (strategic low-calorie days) Changing WHEN you eat (intermittent fasting techniques) Practical tips for implementing each strategy without triggering stress responses How to cycle these approaches for maximum results while minimizing adaptation Why tracking your progress helps identify which strategies work best for your body Key Moments The foundation of successful weight loss is stabilizing insulin and blood sugar through a consistent low-carb approach Strategy #1: Carnivore days (zero-carb) create a metabolic shock that can jumpstart weight loss and improve gut health Strategy #2: Strategic low-calorie days (dropping 400-500 calories) twice weekly creates contrast without chronic stress Strategy #3: Time-restricted eating windows, especially early dinners, can dramatically improve fat burning overnight How to implement these strategies without increasing stress or triggering adaptation The importance of cycling different approaches rather than doing the same thing every day Why hormonal fluctuations throughout your cycle affect results (and why consistency matters) How my Foundations of Fat Loss program incorporates these principles, with structured meal plans that change each week Coming Up Next In my next episode, I'm going to talk about my Scale Mastery method.After 13 years of weighing people daily, I've discovered powerful patterns and strategies that can transform your relationship with the scale. I'll share my professional insights on the best weighing frequency, optimal timing, and how to interpret fluctuations without the emotional rollercoaster. You'll learn exactly how to use the scale as a helpful tool rather than playing "Russian roulette" with your measurements. This episode will completely change how you track your progress and help you maintain a positive mindset throughout your weight loss journey. Get My Free 5-Day Shake Up Plan: Download my free guide with meal ideas and a structured plan based on the strategies discussed in this episode. 

Your body is not a Calculator:  The Weight Loss Secret diet apps don't tell you Show Notes In today's episode of the Why Weight podcast, I'm tackling the myth that's keeping so many women stuck in their weight loss journey: calorie counting. If you've been diligently tracking every bite, staying under your calorie limit, and still not seeing results, you're not alone. As a nutritionist who's maintained a 30kg weight loss for over two decades, I'm sharing why traditional calorie deficit approaches fail—especially for women over 35—and introducing a more effective, sustainable strategy I call "caloric variability." Drawing from 13 years of coaching experience and my own weight loss journey, I explain how our bodies respond differently to various food types regardless of calorie content, why stress sabotages fat burning, and how mixing up your approach can kickstart your metabolism without the constant struggle. I'll show you why your body isn't a simple calculator and how understanding the chemistry of food can transform your weight loss experience. Ready to break through plateaus and lose weight without feeling perpetually deprived? This episode provides actionable strategies to get your metabolism firing again, particularly for those struggling with hormonal changes and stress as they age. What You'll Learn Why the "calories in, calories out" model fails for many people, especially women over 35 How constant calorie restriction creates stress that actually prevents fat burning The truth about different types of calories and why they're not all processed equally by your body My "caloric variability" approach that keeps your metabolism guessing and burning fat The "driving gear" analogy that explains how to strategically alternate between different eating styles Why short bursts of restriction followed by baseline eating creates better results than constant deprivation Practical tips for implementing caloric variability in your own life starting today How hormone changes affect weight loss as we age and what to do about it Key Moments Introduction to why calorie counting often fails: Despite what diet apps and social media "experts" claim, your body is not a simple calculator—it's a sophisticated chemistry lab responding to the types of food you eat. The stress factor: Constant calorie deficits put your body in survival mode, especially after age 35 when hormones change and stress impacts metabolism differently. The inner cavewoman concept: Your body's primal survival mechanisms fight against prolonged calorie restriction by slowing metabolism and holding onto fat stores. Not all calories are equal: Why 100 calories of broccoli, chicken, and avocado all affect your body completely differently, regardless of their caloric value. Introduction to caloric variability: How mixing up calorie intake prevents plateaus and keeps your metabolism active. The driving analogy: Why jumping straight to extreme dieting is like shifting from reverse to fifth gear—your engine will blow up. Implementation strategies: How to determine your "fourth gear" actions and implement them strategically without stressing your system. Summary of approach: Doing things smarter, not harder, through strategic calorie and nutrient timing rather than constant restriction. Coming Up Next Next week, I'll dive deeper into specific caloric variability strategies with real-world examples you can implement right away. I'll share exactly how to structure your eating patterns throughout the week, provide meal ideas for both baseline days and "shake-up" days, and give you guidelines on how to personalize this approach for your unique body and lifestyle. You'll learn precise timing strategies, food combinations, and troubleshooting tips for common challenges. Don't miss this practical follow-up that will give you the detailed roadmap to implement caloric variability successfully! In the meantime, grab my FREE 5-Day Shake-Up Plan to start experimenting with caloric variability right away. This plan includes daily meal guides, recipes, and simple strategies to start waking up your metabolism and breaking through plateaus. CLICK HERE to download my FREE 5-day Shake Up Plan LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!

The 3 Critical Actions For Sustainable Weight Loss Success Show Notes In today's episode of the Why Weight podcast, I'm sharing three powerful strategies that can transform your weight loss journey. As someone who has maintained a 30kg weight loss for over 23 years following a low carb lifestyle, I understand how overwhelming weight loss can feel. That's why I'm focusing on working smarter, not harder, with these three critical actions that will improve not just your weight loss results, but also your gut health and overall wellbeing. If you've been struggling with weight loss plateaus, blood sugar issues, or simply feeling overwhelmed by all the weight loss advice out there, this episode breaks down the most essential habits you need to focus on. I'm sharing practical strategies about meal timing, dinner portions, and managing carbohydrates that have helped both me and my clients achieve sustainable weight loss results. Remember, sustainable weight loss isn't about doing everything perfectly – it's about implementing key habits consistently. Choose just one of these critical actions to start with, and watch how it moves the needle on your weight loss journey. What You'll Learn Why spacing your meals at least 4 hours apart can dramatically improve both weight loss results and gut health How the "migrating motor complex" affects your digestion and why constant snacking disrupts this crucial process The connection between insulin regulation, fat burning, and meal timing Why making dinner your lightest meal of the day can accelerate weight loss results Practical strategies for shifting more of your daily calories to earlier in the day The critical importance of "locking the door" on certain carbohydrates for effective weight loss How to transition from a weight loss approach (95% adherence) to a maintenance approach (80/20 balance) Why creating clear, black-and-white rules makes weight loss easier to achieve Key Moments Introduction to the three critical actions - Weight loss doesn't require doing 15 different things. Focus on the most effective strategies first. Action 1: Leave 4 hours between meals - Learn why snacking disrupts both insulin regulation and the gut's cleaning mechanism called the migrating motor complex. The gut health connection - Discover how constant eating prevents your digestive system from properly cleaning itself, potentially leading to IBS and SIBO. Action 2: Keep dinner light - Why eating your biggest meal before bed is counterproductive for weight loss and health. Going to bed feeling "empty" - The surprising benefits of having an empty stomach when you sleep. Action 3: Lock the door on carbs - Why you need to "divorce" certain carbohydrates completely rather than keeping them for occasional indulgence. The 95/5 rule for weight loss - Understanding the ideal adherence level during active weight loss versus maintenance. Your key action for today - Pick just one of these strategies to implement this week and notice the difference it makes. Coming Up Next Join me next week when I challenge the popular "calories in, calories out" theory of weight loss. I'll explain why I don't entirely agree with this common approach and share a more effective strategy for sustainable weight loss that addresses the hormonal aspects of fat loss. This is especially important for women over 35 who find traditional calorie-counting methods aren't working for them anymore. Don't forget to check the show notes for links to my free 5-day low carb meal plan with delicious dinner recipes, and information about my 4-week Foundations of Fat Loss program specifically designed for women over 35. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!

  In this episode, I share my proven template for creating the perfect low carb plate that will keep you satisfied, energized, and losing weight. As someone who has maintained a 30kg weight loss for over 23 years using low carb eating, I break down exactly what to include with every meal to maximize fat burning and keep hunger at bay. If you're struggling with weight loss after 35, tired of complicated diet plans, or simply want a sustainable approach to low carb eating, this episode provides a simple framework you can use at home, at restaurants, or anywhere life takes you. I explain why protein acts as your "metabolic alarm clock," how healthy fats serve as your "hormone hero," and which vegetables give you the most nutritional bang for your buck. Plus, I reveal my favorite low carb substitutes that make this way of eating feel like anything but a diet. This template works whether you're just starting your weight loss journey or looking to maintain your results long-term. What You'll Learn Why the decisions you make about food have a bigger impact on your health than exercise (25+ eating decisions vs. 7 workouts per week) The four essential components of every perfect low carb plate for maximum weight loss How much protein you actually need per meal (hint: it's not what most people think) Why healthy fats are crucial for hormone balance and keeping hunger away The truth about vegetables vs. fruit for nutrient density on a low carb diet My favorite low carb substitutes that make comfort foods possible while still losing weight Simple portion guidelines you can use anywhere without measuring or tracking The thermic effect of food and how protein helps burn more calories during digestion Which starchy vegetables to limit when weight loss is your primary goal How to maintain sustainable weight loss by focusing on one meal at a time Key Moments Golden rule for meals: If it doesn't have protein, it's not a meal—it's just a snack Protein as your metabolic alarm clock: 20-30g per meal (palm-sized portion) fuels metabolism Fat as your hormone hero: 200-300 calories of fat per meal for satiety and hormone balance Vegetable strategy: Fill your plate with unlimited low carb vegetables for nutrients and fiber Low carb substitutes: Game-changing wraps and breads that let you enjoy comfort foods Food analogies: Fat is like a slow-burning log while carbs are like gasoline on a fire Portion simplicity: Use your palm for protein and tablespoon measurements for fats Vitamin revelation: Red bell peppers contain more vitamin C than any fruit Starch awareness: Identifying the vegetables to limit (potato, kumara, pumpkin, corn, etc. What to do to START NOW: Don't wait until Monday or the start of a new month—take action right now by creating your perfect low carb plate at your very next meal. Here's how to get started: Choose a protein source the size of your palm (about 20-30g) - whether that's eggs, chicken, fish, beef, or a vegetarian option like tempeh. Add 2-3 servings of healthy fats (about 200-300 calories total) - this could be half an avocado, a tablespoon of olive oil, a dollop of mayonnaise, a handful of nuts, or a combination. Fill the rest of your plate with colorful low carb vegetables - the more variety, the better for your nutrition and satisfaction. Optional: Include one low carb substitute if you're craving comfort food - like a low carb wrap or bread. After eating your perfect plate, pay close attention to how you feel. Notice if you feel fuller than usual. Track how long you can go before genuine hunger returns (most of my clients report 4-6 hours without snacking!). Write down your observations so you can see the immediate benefits of this approach. This simple action step is the foundation of sustainable weight loss. By experiencing firsthand how satisfying a properly balanced low carb meal can be, you'll be motivated to continue. Remember, small consistent actions lead to massive results over time.  FREE DOWNLOAD: Get my "Perfect Low Carb Plate" visual guide, featuring portion sizes and food lists.CLICK HERE FOR THE LINK COMING UP NEXTTune in next week, where I share 3 key eating actions you can take, for maximum results   LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!